Basic lunch Ideas:

Add baked fish, tofu, beans, or turkey burgers, or nut pate to any salad. Look also for high quality veggie burgers.

Italian Lentil Soup

·      Fresh garlic and onions (5 cloves and a whole onion) – Lightly sauté in oil

·      Add spices: 2-3 tbsp of basil, 2 tbsp parsley, 1 tsp crushed rosemary, 1 tbsp thyme, 1 tbsp oregano, generous salt and pepper (1 tsp each)

·      Add two cartons of veggie broth  (this is the base for many soups)

·      large 32 ounce cans of crushed tomatoes and then one additional can of water

·      Rinse 1 cup of lentils and add to soup – or you can cook lentils on the side

·      bring to boil

·      Chop kale (one bunch or bag) – or ½ or 2/3 of bag – add to soup

Simmer on stove top for 45 minutes.

Super Simple Spaghetti Squash

(Add beans, meat or tofu)

Serves 2

·      1 medium spaghetti squash

·      2 medium ripe vine tomatoes chopped

·      Juice of one small lemon

·      1 – 2 cloves of fresh garlic minced or chopped

·      2 – 3 Tbs. of olive oil

·      Fresh ground pepper

·      1/4 teaspoon of oregano

Cut spaghetti squash in half (clean out seeds). In a baking dish put spaghetti squash (facing down) in a 375 degree oven. Bake for approximately 45 minutes or until done. Let cool for about 5 minutes. Using fork, scoop out the spaghetti squash into a bowl. Add the remaining ingredients and toss. Eat warm or cold.

Roasted Acorn Squash Stuffed with Mushroom & Sage

Recipe from:

·      1 medium Acorn Squash

·      3/4 tsp plus 1/4 tsp. Sea Salt

·      1/2 tsp fresh ground Black Pepper

·      6 Tbsp olive oil, plus extra for brushing

·      2 garlic cloves, minced

·      1 large portabella mushroom, chopped

·      1 small Onion, chopped

·      2 tsp fresh sage, finely chopped

·      pinch red pepper flakes, optional

Preheat oven to 450 degrees. Trim off each end of the squash. Stand the squash upright and halve lengthwise. Scoop out the pulp and the seeds and discard. Brush each squash half with olive oil, and then sprinkle with 3/4 tsp. salt and the black pepper. Arrange cut sides down on a baking sheet lined with parchment paper. Roast the squash until the flesh is tender and the edges are golden brown, approximately 25-35 minutes. Remove from the oven, flip the squash halves over and set aside.

Moroccan Eggplant with Garbanzo Beans


Prep and Cook Time: 35 minutes

·      1 large onion, cut in half and sliced thin

·      5 medium cloves garlic, pressed

·      1 medium red bell pepper, cut in 1-inch squares

·      1 medium eggplant, cut into 1-inch pieces

·      pinch of red pepper flakes

·      2 tsp turmeric

·      ½ tsp garam masala

·      1 15 oz can garbanzo beans

·      1 15 oz can lentils, drained

·      1/2 cup tomato sauce

·      1-1/4 cups + 1 tbsp vegetable broth

·      1/2 cup raisins

·      1 tbsp chopped fresh cilantro

·      salt and black pepper to taste

Slice onion and press garlic and let sit for at least 5 minutes to bring out their health-promoting properties.
Heat 1 tbsp broth in a 10-12 inch skillet. Healthy Sauté ½ onion in broth over medium heat for 5 minutes, stirring frequently. Add garlic, red bell pepper, eggplant, garam masala, and turmeric. Stir to mix well for a minute, and add broth and tomato sauce. Stir again to mix, cover, and cook over medium low heat for 15 minutes, stirring occasionally, or until peppers and eggplant are tender. This is our Stovetop Braising cooking method. 
Add garbanzo beans, lentils, red chili flakes, and raisins. Simmer for another 5 minutes. Season with salt and pepper. Top with chopped cilantro.

While the squash roasts, heat the olive oil in a medium saucepan over medium high heat. Add the onions and garlic and sauté 2 minutes, or until the onions begin to turn translucent. Add the mushrooms, sage, 1/4 tsp. salt and the red pepper flakes if using, and sauté until the mushrooms begin to soften, about 5 minutes. Fill the roasted squash halves with the mushroom mixture and bake again for another 10 minutes.

Beet this flounder!

·      2 half-pound flounder or trout filets, rinsed

·      1 cup chopped beets

·      1 clove garlic, diced

·      2 tablespoons fresh-squeezed lemon juice

·      1 teaspoon organic butter, melted (or olive oil)

·      Sea salt and pepper to taste

·      1 cup raw corn cut off the cob (avoid during elimination diet)

·      2-4 sprigs of your favorite herb, such as chives, parsley or sage (optional)

Preheat oven to 450 degrees. Place the fish filets in a shallow baking dish then add the beets, and then distribute the garlic, lemon juice, oil, and salt and pepper evenly over the whole dish. Bake covered for 25 minutes or until the fish begins to flake. Top with raw corn and garnish with herbs.

From: Raw Food: Life force energy, by Natalia Rose

Basic Lentils

Serve with Salad

·      1-1/2 cups brown or green lentils sorted and rinsed

·      1 onion, quartered

·      2 cloves of garlic

·      2 bay leaves

·      1 carrot, finely diced

·      1 celery, finely diced

·      Celtic salt and black pepper

·      2 tablespoons of olive oil

·      chopped parsley

·      6 cups water

Put the lentils in soup pot, cover with 6 cups of water and bring to a boil. Skim off any foam that rises to the top. Add onions, garlic, bay leaves, carrot, celery and 1-1/2 teaspoons of Celtic salt. Lower the heat and simmer until tender but still firm – not mushy – about 25 minutes.

Strain and reserve the broth for soup. Remove the onion, garlic, and bay leaves, taste for salt and pepper. Stir in oil and add a few drops of vinegar or lemon juice to balance flavor. Garnish with parsley and serve.

from: Deborah Madison – Vegetarian cooking for everyone.


·      1 tablespoon olive oil

·      1/2 medium onion, chopped

·      2 bay leaves

·      1 teaspoon ground cumin

·      2 tablespoons dried oregano

·      1 tablespoon salt

·      2 stalks celery, chopped

·      2 green bell peppers, chopped

·      2 jalapeno peppers, chopped

·      3 cloves garlic, chopped

·      2 (4 ounce) cans chopped green chile peppers, drained

·      2 (12 ounce) packages vegetarian burger crumbles (or grass fed beef)

·      3 (28 ounce) cans whole peeled tomatoes, crushed (no sugar)

·      1/4 cup chili powder

·      1 tablespoon ground black pepper

·      1 (15 ounce) can kidney beans, drained

·      1 (15 ounce) can garbanzo beans, drained

·      1 (15 ounce) can black beans

·      1 (15 ounce) can whole kernel corn (avoid while on elimination program)

Heat the olive oil in a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the celery, green bell peppers, jalapeno peppers, garlic, and green chile peppers. When vegetables are heated through, mix in the vegetarian burger crumbles. Reduce heat to low, cover pot, and simmer 5 minutes. 
Mix the tomatoes into the pot. Season chili with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low, and simmer 45 minutes. Stir in the corn, and continue cooking 5 minutes before serving.

Broccoli Brunch

 Add Protein

·      1 yellow onion

·      2 cloves fresh garlic

·      3 large heads of broccoli

·      1 lb. of young green string beans

·      1 small bowl of soaked almonds

·      Grapeseed or Olive oil

·      Real Salt to taste


Trim and peel broccoli stalks. Cut broccoli into bite size pieces.

Trim and break green beans into bite size pieces.

Lightly steam broccoli and green beans until bright green.

In a vita-mix, pulse chop the onion and garlic until fine and set aside. Put soaked almonds into the vita-mix and pulse chop into almond slivers.

In a frying pan steam fry onion/garlic mixture and sauté for a few minutes. Add steamed broccoli/green beans and stir fry to mix in with the onions and garlic. Add slivered soaked almonds and continue to mix well. Put lid on frying pan and continue to steam for a few minutes longer if softer veggies are desired. Add Real Salt to taste… and enjoy!

Black Bean Chili

•              1 medium onion, chopped

•              2 cloves garlic, minced or pressed

•              2 cups or 1 15 oz can (BPA-free) black beans

•              1 15 oz can diced tomatoes

•              1 TBS chili powder

•              1/2 cup cilantro


Chop onions and mince or press garlic and let sit for at least 5 minutes to enhance their health-promoting properties.

Place all ingredients—except cilantro—in a pot, cover, and let simmer for about 20 minutes.

Top with cilantro and serve.

Italian Tuna and Bean Salad

·      2 (15-oz) cans cannellini beans, drained and rinsed

·      2 (6-oz) cans white albacore tuna, drained (can substitute w/canned or fresh salmon)

·      1 cup bottled roasted red peppers, chopped

·      1/2 medium red onion

·      1/2 cup chopped fresh basil

·      2 Tbsp. olive oil

·      juice of 1 lemon

Combine all ingredients in large bowl. Season with realsalt and pepper to taste. Set aside for 10 minutes before serving. Ideally serve over big plate of lettuce. Enjoy!

Salmon, Spinach and Broccoli

·      1 head of broccoli

·      1 Pkg of cooked, chopped wild salmon (they sell it seasoned with lemon in the meat dept)

·      2 pks of spinach (cooked in Olive oil)

Stir fry the broccoli and spinach in olive oil and mix everything together with some sea salt and pepper. Make in the morning to take to work for lunch.

Roasted Veggies

Cut up any combination of tomatoes, celery, onion, cauliflower, zucchini and roast at 450 degrees for 45 minutes.

Add to a salad or turn into a soup by adding to veggie broth and blending.

Cooked Vegetables:

Sweet Potatoes and Apple stir Fry

Shred and then stir fry sweet potatoes and apples and then stir fry in olive oil.


Cooking Kale: 

Cover Kale with water, several dashes of salt (takes bitterness out), red chili pepper, (optional – tsp of curry) or basil. Steam for 5 minutes.


Garam Masala Spiced Collard Greens


·      2 bunches Collard Greens, ribs removed and chopped (about 2 lbs.)

·      1 1/2 tsp. Garam Masala

·      1 tsp Turmeric

·      4 Tbsp Grape Seed Oil or Olive Oil

·      2 Tbsp Mustard Seed Oil

·      1 tsp Sea Salt or Himalayan Salt

·      6 Tbsp fresh Cilantro, chopped

Heat a large saucepan or Dutch oven over medium high heat. Add the garam masala and turmeric and heat until fragrant, about 2 minutes, stirring to make sure that the spices do not burn.

Add both oils to the pan, stirring to make sure that the spices and oils completely mix. Add the collard greens and salt and toss to coat in the oil. Cover the pan and cook until the greens are wilted, about 5 minutes. Remove from the heat and mix in the chopped cilantro.

Sunflower Seed Pate’ – Add to salad

·      2 cloves garlic

·      2 cups sunflower seeds

·      1/2 cup walnuts

·      1/3 cup hemp or olive oil

·      1/4 cup orange juice (while avoiding citrus, try a non-citrus juice…)

·      1 tsp salt

Mix in vita-mix (or blender) and enjoy with salad or as spread on celery or peppers…

Black Bean and Avocado salad

Combine black beans, onion, and red pepper (perhaps also some roasted asparagus with cherry tomatoes) with olive oil, lemon and garlic salad dressing, and serve over lettuce.