Warm Raspberry Arugula Salad

My warm raspberry arugula salad is definitely a meatless option. Shown I have included a NY strip steak trimmed and cut. This salad is warm and savory, and feeds 4. You will spend more time prepping to cook this salad than actually cooking it. This can definitely be considered one of my 7 min sauté. 


1 cup diced carrots

1 cu diced zucchini and squash

1/2 cu chopped tomatoes 

1/2 cu cooked black beans

1/4 cu raspberry 

1 tbls ghost pepper salsa

1tbls soy sauce

5 Oz arugula and spinach

1/2 lemon

Olive oil 2 tbls

Grape seed oil 2 tbls


Heat your medium saute pan to med high and add grape seed oil.

Add carrots.

Add zucchini and squash.

Add salsa.

You can use more or less depending on how much heat you enjoy.

Add soy sace and black beans, tomatoes, last but not least raspberries. 

In large sauce pan heat olive oil on med high and toss in your spinach and arugula. Squeeze lemon over greens. 

Cook only one minute tull softened.


My Fun Onion Broccoli Cheese Soup

Super fun kid rated 8 broccoli and cheese soup topped with funyon chips.Serves 12


1 small onion diced

2 tbls flour

2 tbls butter

1 tbls salt , 1 tbls pepper

5 piece celery diced small

1 14 oz bag frozen broccoli

1 cup melt able cheese

1/2 gallon unsweetened soy milk

1 bag funyon chips


In large 12 quart soup pot melt your butter on med high. When melted add your small diced onion and cook till glossy looking. 

Add your 2 tbls of flour stirring quickly.

Add celery and soy.

Throw in your frozen broccoli. 

Add your cheese chopped up and lower to medium. 

If there are any veggies uncovered by liquid add water until covered.

Simmer about 30 min until cheese is melted.

Top with funyon onion chips and serve.

Vegetable Ragu with Spring Mix

The sauce is so good you could eat it alone and a lot of times I do.

This recipe took about 45 minutes to reduce and 30 to prep.


Sauce: 18 to 20 tomatoes

8 0z raw mushrooms

6 individual pieces of celery

1 smaller onion 

1 medium carrot

16 Oz dry red wine

Dried basil 1/8 cu

Dried oregano 1/8 cu

1/4 cup fresh basil

Garnishes and salad:

Spring mix

Blue cheese

Jalapeño yogurt  ( recipe on other blog post)


Preheat oven to 400° .wash and place tomatoes in baking pan and bake about 25 to 30 minutes till the outside skin on tomatoes crack.

While cooking dice your onion, carrot, and celery keeping the celery separated for later.
In saute pan on top of stove use a little olive oil and heat to medium high.

Add the carrots and onion to pan stirring frequently while the onion swears and carrot tenderizes.

Once the onions have sweat and look a bit glossy add the 8 Oz uncooked mushroom. 

While cook in check tomatoes and remove from oven. You can chill them in the freezer for a few minutes, or even prep that part the day before.

When cooled enough to touch, peel the skins off and squeeze the seeds into separate dish.

This can also be used and I will do a separate blog on this but we will not use this for our ragu today.

Place the meat from your tomatoes in blender and liquify.

Add to your pan with onion, mushroom, and carrots and go ahead and add your wine. 

Reduce for 30 minutes.

Before reduction.


Add about 1/8 cup of dried oregano and another 1/8 cup of dried basil.

Add the diced celery.

Add your fresh basil (chopped).

Stir well.

On plate I served for vegetarian night, spring mix and topped both with blue cheese. Delish.

I dressed my spring mix with the jalapeño yogurt sauce I love so much not listed in this recipe but on my stuffed turkey breast recipe.

Cuban Style Black Beans And Rice 

serves about 6


3 cups uncooked black beans (soaked in water over night)

1 cup uncooked rice

1 green onion

1 jalapeño 

2 tbs butter or oil

1/2 an onion diced

1 tbs cumin

1/2 tbs salt and 1/2 tbs pepper 

Cheddar cheese 

2 jalepenos

1 qt plain yogurt 


Rinse and add soaked beans to large pot and add water to cover the beans.

Cook on high about 45 minutes till tender.

Place beans in food processor or blender and pulse on liquify.

In saute pan add 2 tbs butter or oil to pan and add your diced onion, jalapeño diced, and green onion.

The add the pulsed black beans to sauce pan and add 2 cups of water.

Let cook down on medium high for 30 miutes.

In medium sauce pan bring 2 cu water to boil then add your 1 cu rice.

Return heat to low .

Cover and let cook 12-15 minutes.

Do not lift lid till 12 minutes for any reason. 

In oven at 375° in small pan cook your peppers till tender and char looking on outside in some places.

About 20 min.

Once peppers are tender in your blender or processor add your peppers and yogurt and liquify.

Your beans you will need to add all the spices, your cumin, salt ,and pepper. Cook about 45 minutes until desired thickness is achieved. 

Layer your rice, beans, cheese and top with the jalapeño yogurt. ..

And enjoy!

Super Easy Black Bean Nachos 

Serves 2 to 4

Super easy black bean nachos are quick and easy when in a crunch for time.

Ingredients :

8 Oz cooked black beans

Tortilla chips

1/4 cup melted cheese 

1/2 tomato diced

1 green onion thin sliced


Heat your beans in microwave for 2 minutes.

Lay your tortilla chips on the plate.

Melt your 1/4 cup melt able cheese with a little water (3tbs).

Layer your black beans then your cheese.

Top with diced tomato and thin sliced green onion.

Super fast lunch or snack!

Garnished here with my smoked jalapeño yogurt.

Tumeric Califlower Soup

Serves 8

Ingredients :

1 head calif lower

4 cu water

1 tsp. Tumeric 

1 tsp. Paprika 

1/2 tsp. Salt

1 tsp. Pepper

1/2 cu. Melt able cheese.

Sour cream 

Green onions
Directions :

 Slice up your washed calif lower and heat soup pot to medium high with your 4 cu water in it.

Place your calif lower in the pot and cover cook for about 40 minutes till soft and tender, stirring occasionally. 

Then add your tumeric, paprika,  salt and pepper.

Add your cheese and stir till the cheese is melted.

Serve with sour cream and green onions.

Vegetable Soup

Serves 12

Ingredients :

1 zucchini mini diced

1 squash mini diced

4 tomatoes med cubed

4 carrots diced

1/2 head shredded cabbage

1 red bell pepper

1 green bell pepper

3 cups cooked kidney beans 24 oz

1 Oz olive oil

1/4 cu red wine

1 Oz grapeseed oil

1 Oz soy sauce

2 tbs butter unsalted

A few avacados and or mozzarella cheese shredded. 

1 med saute pan 

1 medium soup pot


Heat your medium saute pan up to medium heat add butter and saute carrots till tender then add to pot.

Do the same with the  olive oil and diced green bell, red wine and red bell, grapeseed oil with soy sauce and cabbage. 

Then add your uncooked fine diced zucchini,  squash, kidney beans, and tomatoes to soup pot.

Add water till all veggies are covered in liquud. You will need to cook on medium heat for about 30 minutes till hot.

And serve with your chopped avacado on top and mozzarella cheese.

Enjoy! This recipe is super low in fat sodium and packed with antioxidants!