Craving Something Warm & Delicious?

Every winter when I enjoy my first bowl of lentil soup I’m reminded again how delicious and satisfying it is! Yesterday, while looking through my cupboards for ingredients to make a quick lunch I found a bag of red lentils, so I got to work creating a big pot of soup. Once you learn how to make soup from scratch you can make just about anything taste good…if you have the right mix of herbs and spices on hand.  Simple ingredients, simple to make, simply delicious!


2 tablespoons olive oil
4 stalks celery, chopped
1 large onion, chopped
4 large carrots, sliced into 1/4″ disks
1 red bell pepper, chopped
1 cup chopped sweet potatoes
1 can white beans, rinsed and drained
1 cup red lentils
5-6 cups low-sodium vegetable broth
1  teaspoon sea salt, or more to taste
1/2 teaspoon black pepper
1/2 teaspoon turmeric
1/2 teaspoon coriander
1 teaspoon cumin
1 teaspoon curry powder
2 bay leaves
15-ounce can diced tomatoes


In large pot heat oil over medium-high heat. Add chopped vegetables and saute 6-8 minutes or until soft, stirring occasionally. Add spices and cook for another minute. Add tomatoes, broth and bay leaves. Stir to combine. Bring to a boil. Reduce heat, cover and simmer 25 minutes until all vegetables are soft. Remove bay leaves.  Add beans and heat through. Turn heat to low. Use Immersion blender to blend soup to desired smoothness. Stir in lentils and cook 10-15 minutes. If soup is too thick add more broth. Serve with a nice green salad. Top with a dollop of creamy, plain yogurt if desired.

A Healing Vegan Chickpea Curry Soup

Aside from the super-rich delicious flavor, this soup is loaded with a very impressive list of health-promoting vitamins and nutrients!

Chickpeas are prized for their high protein and fiber content, and also contain potassium, vitamin C and vitamin B-6 to support heart health.

Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene). They are also chock full of vitamin C, manganese, copper and vitamin B6. Additionally, they are a good source of potassium, vitamin B1, vitamin B2 and phosphorus.

Beets are high in immune-boosting vitamin C, fiber, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys and pancreas).

Spices like curry, coriander and turmeric all have strong anti-inflammatory properties.

Your body will thank you for making this soup!



2 tablespoons olive oil
1 medium onion, chopped
2 cloves garlic, minced
1 large beet, peeled and chopped into 1/2” chunks
1 medium sweet potato, peeled and cut into 1/2″ chunks (about 1 1/2 cups)
2 teaspoons mild curry powder
1/2 teaspoon coriander
1 teaspoon turmeric
1/2 teaspoon nutmeg
1/2 teaspoon mustard powder
1 teaspoon sea salt or more to taste
1/2 teaspoon black pepper
2 1/2 to 3 cups vegetable broth
15 ounces crushed tomatoes
1 can chickpeas, rinsed and drained
2 tablespoons raisins
1 cup cooked rice, optional
3 to 4 cups baby spinach


In a Dutch oven or heavy pot heat the oil and cook the onions 5 to 8 minutes until slightly golden. Add the garlic and cook another minute, stirring.

Add the spices: curry powder, coriander, turmeric, nutmeg, mustard powder, salt and pepper. Mix well and cook over medium-low heat for one minute, stirring.

To the pot add the crushed tomatoes, beets and sweet potatoes. Mix well, then add the broth and chickpeas. Add more broth if the soup is too thick. Bring mixture to a boil, then reduce heat to low, cover and cook for 45 minutes or until the vegetables are soft. Add the raisins and spinach and rice if desired and cook for 2 to 3 minutes. Remember that soup always tastes better the next day. Enjoy!

What Is Total Wellness Anyway?

Total Wellness Challenge

Wellness can be defined as “the quality or state of being healthy in body and mind, especially as the result of deliberate effort.” I believe each of us has a great amount of control over our day to day health … Continue reading

My Favorite Go-To Recipe

I’m not a vegan, vegetarian, pescatarian or any philosophical type of eater. If there was such a thing as a wholefoodarian I guess that’s what I’d be! Don’t get me wrong; I believe that everyone should eat the way that feels good for their body and life….as long as you avoid chemicalized junk food at least most of the time. I’ve tried going vegan and being a strict vegetarian but neither worked for me.

I love (crave) foods from the earth and am always trying to come up with new ways to prepare them. I am not into complicated (Martha Stewart-like) recipes with a zillion ingredients that require over -night preparation and hours of cooking. Even if I did make something with those requirements I would never pass them along because I am fully aware that most of us have limited time to spend on food preparation.

On days that I am not feeling particularly creative and want something easy, tasty, quick and ,of course, healthy I turn to what I call “sloppy beans”. I made this one day when I had just found out we were heading to Nationals Stadium for the first time and I was unsure about what my food options would be (now I know…very limited!)

I quickly looked around the kitchen to see what I had available and threw this meal together. The result was really good and since then I’ve perfected it even more!

Here’s what you’ll need:

1 tablespoon olive oil

1 onion diced

1 can black beans, rinsed

1 cup corn

1 bell pepper (any color), diced

2 teaspoons cumin

1-2 teaspoon chili powder

1 small 8 ounce can tomato sauce

1/2 teaspoon sea salt

Vegetables stock for thinning

Ezekiel sprouted grain English muffins or brown rice

Avocado slices

Heat oil in large pot or skillet. Saute the corn on medium high heat until  golden brown, stirring often, about 3 minutes. Add onion and peppers and saute 3 more minutes until soft.

Sprinkle cumin, chili powder and  salt over the mixture and stir to combine. To vegetables in the pot add tomato sauce and beans;bring to a boil then cover and cook on medium heat for at least 10 minutes. If mixture is too thick add a little broth.

Spoon bean mixture over toasted muffins or brown rice. Garnish with slices of avocado (I didn’t have any for this photo). Serve with a big ,colorful salad for a perfect meal!

How about sloppy beans over a baked sweet potato?!

This entire process only takes about 20 minutes. Remember if you’re serving brown rice to allow about 50 extra minutes for it to cook.  Better yet, make the rice the day before so it’s ready when you are!  Hope you like your sloppy beans!