• Baby mixed greens. Can be most any lettuce but local and organic would be best.
• 1/4 Tomato
• Cucumber – Cut 1 inch of cucumber in small pieces
• Red or Green Pepper – 1/8 of a bell pepper cut into small pience
• Olives – Can be any your choice of any pitted olives or combinations of pitted olives
• 1/2 Avocado

• 3 tablespoons extra-virgin olive oil 
• 1 tablespoon lemon juice 
• 1/2 to 1 clove garlic, minced 
• Salt and pepper, to taste 
• 1/2 teaspoon honey or 1/2 teaspoon balsamic vinegar (optional) 1/2 Avocado
  

• 1 cup blueberries
  
• 1/2 cup mango 
  
• 1/2 avocado 
  
• 1 small or 1/2 large apple 
  
• 1 handful spinach 
  
• Just enough water to mix 
  

• 1 (15 ounce) can garbanzo beans (chickpeas), drained
• 3 tablespoons olive oil 
  
• 1 tablespoon lemon juice 
  
• 3 tablespoons tahini 
  
• 4 cloves garlic, minced 
  
• 1/4 cup water 
  
• 1 pinch paprika 
  

• 1 medium/large sweet or yellow onion, peeled and diced
• 4 cloves garlic, minced
  
• 2 green or red bell peppers (or one of each), diced or sliced into 1/2″ strips 
  
• 4 large tomatoes, peeled and diced 
  
• 2 medium zucchini, sliced in 1/2″ pieces 
  
• 3 small eggplants, cut in 1″ pieces 
  
• 2 teaspoons of dried thyme 
  
• 1/8 cup finely chopped fresh basil 
  
• 6 tablespoons olive oil 
  
• 2 tablespoon chopped parsley 
  
• 1/2 cup tomato juice 
  
• 1/2 cup water 
  
• 2 teaspoons salt 
  
• Black pepper 
  

Capers (fermented and revered for their digestive benefitsThey also add piquancy to the flavor of an ordinary Greek salad.)

• 2 tablespoons extra-virgin olive oil
• 1 tablespoon white wine vinegar or raw apple cider vinegar 
  
• 1-2 cloves garlic, chopped small or minced 
  
• 2 fresh tomatoes, sliced 
  
• 1/2 cucumber, sliced 
  
• 1/2 onion, sliced thin 
  
• 1/2 cup Kalamata olives 
  
• 1 tablespoon chopped fresh parsley 
  
• 1 teaspoon ground oregano 
  
• 2 teaspoons capers 
  
• Salt and freshly-ground black pepper, to taste 
  

• 1 cup chopped pineapple (fresh or frozen)
• 1 cup coconut milk 
  
• 1/2 cup pineapple juice 
  
• 1/4 avocado 
  
• 1 large banana 
  
• 1 cup spinach (raw or steamed) 
  
• 2 tablespoons dried coconut 
  
• 1 teaspoon vanilla extract or vanilla bean, to taste  
  

• 2 cloves garlic, peeled and minced
• 1 small onion, peeled and diced 
  
• 1/4 green bell pepper, diced 
  
• 1/4 red bell pepper, diced 
  
• 3 medium carrots, diced 
  
• 1/2 cup Brussels sprouts 
  
• 4 medium potatoes, diced 
  
• 1/4 cup green peas 
  
• 1/4 cup black-eyed peas 
  
• 1/4 cup kidney beans 
  
• 1/4 cup lentils 
  
• 2 cups tomato juice 
  
• 32 ounces bone broth, or organic vegetable broth (Imagine or Pacific, for example) 
  
• Salt, pepper and spices of choice, to taste 
  

• 1 medium frozen banana cut into slices 
• 1/2 avocado 
  
• 2 tablespoons raw cacao powder 
  
• 1 tablespoon raw honey 
  
• 1 cup coconut or almond milk 
  

• Two heads romaine lettuce 
  
• Parmesan cheese 
• Fresh Ground Pepper    
  

• 4-6 cloves garlic (peeled)
• 6-8 anchovy fillets 
• 1 large egg 
• 1 tsp Dijon mustard
  
• 1 tsp Worcestershire Sauce 
• Juice of one medium lemon 
• Fresh grown pepper 
• 1/2 cup olive oil   
  

• 1 pork tenderloin
• 1 bottle of soy sauce
  
• 4 Cloves minced garlic 
• Salt and Pepper 
  

• 1/2 cup old-fashioned rolled oats (Quaker Oats Old-Fashioned Rolled Oats, 365 Organic Old-Fashioned Rolled Oats, Bob’s Red Mill Old-Fashioned Rolled Oats, Nature’s Path Organic Old-Fashioned Rolled Oats),
• 1/2 cup milk (can substitute almond or hemp milk),
  
• 1/2 cup water
  
• Pinch of salt
  
• 1/8 to 1/2 teaspoon ground cinnamon, 

• 1 cup uncooked brown rice  1/2 cup milk (can substitute almond or hemp milk),
  
• 1 tablespoon extra virgin olive oil
• 1/2 small onion, chopped 
• 1/2 green bell pepper, thinly sliced  
  
•  1/2 red bell pepper, thinly sliced (for added flavor you can substitute roasted red bell peppers or some chopped pimentos)
  
• 2 cloves minced garlic 
• 2 16-ounce cans of Pinto beans, rinsed and drained or 32 ounces of dried Pinto beans soaked in water overnight 
• 1/2 teaspoon dried oregano 
• Salt and pepper to taste 
• Tabasco or Chulua hot sauce to taste    
  

1) Heat the oil in a small cast iron or stainless steel frying pan over medium heat. 

2) Once hot, add the onions and mushrooms and saute for 5-8 minutes and then add the tomatoes and spinach and leave on heat for another 3-4 minutes. Remove from heat and set aside.

3) Crack the eggs into a medium mixing bowl and beat with fork or whisk until well blended. Set aside.

4) Put an 8″ pan (the size pan is important when it comes to cooking an omelette) on the stove on medium heat. Allow a few minutes to heat and then add the oil. Be sure the oil coats the entire surface of the pan. Pour the eggs into the pan. Do not stir. Just allow the eggs to cook. They will begin to bubble up. Feel one corner of the eggs with the spatula and see if it is beginning to set up. Once you feel the eggs are cooked enough to turn with the spatula, add the vegetable mixture and the cheese and your choice of additional topping to one side of the egg mixture.

5) Spread the toppings evenly. Put the spatula underneath the side of the eggs without the vegetable mixture and fold over top of the side with the vegetables mixture.

6) Allow to cook another 30 seconds or so longer, remove with spatula and serve.

Crack eggs and empty into medium bowl. Beat eggs until blended well. Put cast iron, or stainless steel pan on medium heat and add the oil. Once hot, add the eggs and as they begin to set, pull the eggs across the pan with a spatula, forming large soft curds. Continue to fold the eggs until thickened with no liquid eggs remaining.

In medium saucepan, bring 2-3 cups of water to a boil over high heat. Add eggs and boil for 10 minutes. Move eggs to a medium bowl with ice water to cool for a couple of minutes. Remove shell, rinse with water. Cut in half, add salt and pepper to taste.

Crack eggs and empty into medium bowl. Beat eggs until blended well. Put cast iron, or stainless steel pan on medium heat and add the oil. Once hot, add the eggs and as they begin to set, pull the eggs across the pan with a spatula, forming large soft curds. Continue to fold the eggs until thickened with no liquid eggs remaining.

In medium saucepan, bring 2-3 cups of water to a boil over high heat. Add eggs and boil for 10 minutes. Move eggs to a medium bowl with ice water to cool for a couple of minutes. Remove shell, rinse with water. Cut in half, add salt and pepper to taste.

Rinse the quinoa well in a colander or fine mesh under running water for 20-30 seconds and drain. Repeat at least once so the quinoa is very well rinsed. In a medium saucepan add the quinoa with the water. Put on stove on medium heat and bring to a boil. Once the quinoa is simmering well, lower heat to a gentle simmer. Continue reducing heat if necessary to maintain a slow simmer. In 10-15 minutes on a slow simmer, the quinoa should have absorbed all of the water. Once all of the water is absorbed. Remove from stove, cover the pot with a lid and allow the quinoa to steam for an additional five minutes. Season with salt and pepper to taste.

You can add butter or olive oil for extra flavor. You can also add herbs or spices of choice. Quinoa will keep in the refrigerator for several days.   

• 8 ounces frozen strawberries
• 1/2 cup mango juice or sliced mango
• 1/4 avocado
• 1 tablespoon raw honey
• Just enough water to blend