Recipes by a Kitchen Witch


Find some eclectic recipes right here. Using Ayurvedic Ingredients for optimal health and to truly spice up your life. What’s Your Dosha?

Full disclosure, I love cooking, I find it meditative, but I’ve suffered from an eating disorder for 29 years. Oddly, sharing recipes helps me make peace with food.

3 Simple Meals, One Common Ingredient


Trader Joe’s 21 Seasoning Salute

  • Sockeye Salmon Sandwich
    • 1 Ciabatta Rolls
    • 1/2 tsp Dijon Mustard
    • 1/2 tsp Mayo
    • 1/2 tsp 21 Seasoning Salute
    • 1 Slice Tomato
    • 1 Leaf Butter Lettuce
    • 1/4 Avocado
    • 1/4 Fresh Lemon

     Pork & Green Chili Stew

        •  1/4 cup Green Chilies
        • 2 cups Bone broth
        • 2 tbs 21 Seasoning Salute
        • 2  Pork Chop


      Black and White Turkey Chili

        • 1 lb Ground Turkey
        • 3 Bay Leaf
        • 2 tsp 21 Seasoning Salute
        • 1/2  tps Cumin
        •  1/2 cup White Kidney Beans
        •  1/2 cup Black Beans
          • 1/4 cup Cornmeal
          • 2 tbs Olive Oil
          • Salt & Pepper to taste
          • 1 cup dry Farro
        • 4 cups Bone Broth


Sockeye Salmon Sandwich

Prep Time: 5 minutes

Cook Time: 10-12 minutes

Pre-heat pan on medium high heat. Divide Olive oil and use half in pan and half on Sockeye Salmon with salt. Cook skin side up until desired texture, flip onto skin to heat and remove easily. Let salmon sit for a few minutes. Toast Ciabatta Rolls. In a bowl, add 21 Seasoning Salute, mayo, Dijon mustard and the juice of 1 wedge of lemon, mix well. Add the dressing to the toasted Ciabatta Roll and stack your sandwich and enjoy!


Pork & Green Chili Stew

Prep Time: 10 minutes

Cook Time: 20 minutes

Marinate 2 bone in  pork chops in olive oil, salt, pepper and 21 Seasoning Salute. Refrigerate for 2-4 hours. Pre-heat a pan on medium low heat and add pork chop to pan, cook 5-6 minutes on each side, remove from heat and allow pork chops to rest. Heat bone broth in a pot with green chili’s, dice up pork and add to pot, cover and let simmer for 20 minutes.

Rice is always a fun addition, as well as corn tortillas. Both are pictured here, so you choose. Maybe both!

Black & White Turkey Chili

Prep Time: 7-10 minutes

Cook Time:  30 Minutes

Pre-heat pan and add olive oil, onion and salt. Sweat onion and add ground turkey, cook fully through. Add spices, salt an pepper and bone broth. Allow to simmer for 20 minutes. Add cornmeal and cook for an additional 10 minutes. Remove from heat and fold in black and white beans.  Top as desired and enjoy!


Multigrain or Gluten free bread can be substituted for Ciabatta rolls.  Ezekiel Bread, Cloud Bread or lettuce can sub for bread if you are Keto.

Slightly under-cooking  pork chops  before adding it to the bone broth gives it a much more juicy and tender texture.

Cilantro adds a great note at the end of the Black and White Chili, so does a splash of lime juice.

Cook Farro like pasta, uncovered on a low boil.

Use Organic!

Slow Cooker Applesauce

Organic & Sugar Free

Ready in 6 hours

Serves 4 people

132 calories


    • 4 Organic Gala Apples
    • 2 tsp pumpkin pie spice
    • 1 tsp ground cinnamon
    • 1 tsp ground ginger
    • ½ tsp light agave syrup
    • ½ tsp Grade A Maple Syrup
    • Juice of ¼ lemon
  • Water


      1. Slice & core apples, leaving skin on
      1. Add lemon juice to apples to avoid oxidation and place aside.
      1. Mix pumpkin pie spice, cinnamon and ginger together and sprinkle over apple slices, covering both sides. Let sit for 5-7 minutes.
      1. Add apple slices to Slow Cooker and cover apples with water.
      1. Drizzle maple syrup and agave and stir well.
    1. Allow apples to cook on low heat for 6 hours.
2 hours in slow cooker


4 hours in slow cooker


6 hours in slow cooker


Lift the lid to occasionally stir the apples. Sugars will thicken naturally.

Recipe calls for 1 apple per person, this recipe is based on 4 servings.

Wonderful  Vata pacifying food.

Nutritional Information


Curry Lentils with Egg

Meatless Monday

Ready in 10 minutes

Serves 1 person

298 calories


    • 1 egg
    • ½ cup organic lentil soup ( I used Trader Joe’s Brand)
    • 1 tbs curry powder
    • 1 tbs Ghee ( clarified butter)
  • ¼ cup roasted red peppers


    1. Pre-heat pan for egg,  pour lentil soup into pot and place on medium low heat for 7-8 minutes.
    1. Add a tsp of ghee to pan and add egg, season with salt and pepper (optional)
    1. Add remaining ghee and curry powder to lentil soup and stir. Cook for an additional 2-3 minutes.
  1. Pour soup into bowl, add egg  and top with roasted red peppers for a true heating meal, that will warm you up and add necessary fats to help keep you going when you flare up.


Replace organic store bought soup with a homemade version, beginning with dry lentils. This recipe is the 10 minute healthy lunch version.

This meal is excellent to balance out Vata Dosha, and to balance out the Vata in the body. Vata is air and ether, meaning there is lots of inflammation in the body. If you suffer from Rheumatoid arthritis, osteoarthritis, Lyme, Lupus, Fibromyalgia or any other autoimmune disease with joint pain and swelling, this recipe will help. If you suffer from digestive issues, chron’s, celiac, gluten intolerance or lactose intolerance, this meal will help you balance out, and assist our digestion.  

New Year’s Eve Prosperity & Luck

Ready in 45 minutes
Serves 8 people

201 calories


    • 8 oz pork loin
      1/2 apple
      1/2 onion
      1/4 tsp cumin
      1/4 tsp cinnamon
      1/2 tsp thyme
      1 tsp lime juice
      1/2 cup white vinegar
      1/3 cup olive oil
      2 TBS ghee
      2 TBS salt
      3 bay leaf
      1 TBS black pepper
      1 butternut squash


      1. Slice pork every two inches and add salt and pepper. In a separate bowl emulsify vinegar, olive oil and lime juice. Add marinade to pork and let chill for 60 min.
      1. Peel and slice butternut squash and mix olive oil, ghee, cinnamon, cumin, and thyme, brush on butternut squash. Cook at 380 F/ 190 C for 45 minutes.
      1. Slice Apples and Onion, and set aside. Pre-heat pan on med/high heat. Add 1 tbs olive oil, and brown the outside of the pork, about 11 min per side, or until crispy brown on the outside.
    1. Remove pork from pan and let set for 5 minutes. Place apple & onion in betweeen sliced areas. Cook on 380 F/ 190 C, for 20 minutes for med/rare and 35 minutes for well done.
  • Cook any organic lentil soup and plate with butternut squash for a healthy, nutrient dense meal.

Soup: Trader Joe’s Organic Lentil


Brush Garlic Paste on pork before it hits the pan.

Why Pork?
“The pig has long been a symbol for good luck and well-being. Because of this, many people believe that eating a meal with pork will bring luck in the coming new year. For those who prefer not to eat pork on New Year’s Eve, a sweet alternative, such as Marzipan-Pigs (Marzipanschweine) or pig-shaped chocolates, is believed to bring the same benefits.”
Italian folklore suggests that eating sausage before midnight is a good omen for the New Year; sausage made with pig’s trotters contains a high fat content and this symbolises abundance and, when eaten alongside the lentils, which are believed to bring good luck and prosperity, the diner’s financial forecast for the forthcoming year is predicted to be better than the previous.
Why Lentils?
“Italians eat lentils on New Year’s for wealth and prosperity because the flat legumes were believed to resemble Roman coins. They’re traditionally served with — you guessed it: pork — this time in the form of a huge sausage called cotechino that simmers with the lentils.”
Source: The Today Show
Fun Fact: Red Underwear
Just after Christmas, shop windows will be awash with red undergarments; both men and women wear red underwear on New Year’s Eve to bring luck in the coming year; red is also the colour of fertility and those hoping to conceive in the following year also wear red.

Not exactly a recipe, unless you consider pouring the perfect amount of coconut milk, with the perfect amount of plant based protein shake, a recipe.

Having a nighttime chocolate craving, but don’t want sugar? Try a chocolate protein shake instead. If it’s within your daily caloric intake, you can boost your metabolism and your muscle growth, all while you sleep. Make it plant based and help the environment too! 🍫🌱😴

Vegan Queso
Ready in 20 minutes
Serves 8 people

104 calories


Happy Meatless Monday!
This is a recipe I’ve played around with for a long time. Adding and taking away until I found the right combination of ingredients to keep me craving this amazing vegan queso.

Trivia Question: Do you know where Meatless Mondays got its origins?
Answer: WWI when the public was urged, by the U.S. Food Administration to reduce consumption of key staples to aid in the war effort.


1 large white potato
1 large sweet potato
1/4 cup carrots
1/4 cup nutritional yeast
1 cup water or vegetable broth
2 chipotle in adobo
2 tsp of adobo sauce
1 tsp garlic power
1 tsp onion powder
3 tbs olive oil
2 tsp cumin
2 tsp paprika
1 tsp turmeric
1 tbs kosher salt
1 lime wedge
Sprinkle of cilantro

Peel and chop white and sweet potatoes into small pieces. Add to pot with 4 quarts of water and 1 tbs of kosher salt, add 1/4 cup carrots and boil until tender. Drain photos of and carrots and add them to a mixer with 1/4 cup nutritional yeast, 1 cup veggie or chicken broth, all the spices, adobo and 1 tsp kosher salt.
Blend well. Garnish with cilantro and fresh lime juice.

Two white potatoes or two sweet potatoes can be used on this recipe. Add more chipotle in adobo and make it a Five Alarm Sauce if you like. 🌶


I’ve been on a potato and salt kick lately. Having Fibromyalgia, my blood pressure is sometimes very low and I crave the iron and potassium found in potatoes (yes I eat the skin), and the salt from just about anything to raise my blood pressure. I eat intuitively, especially right after an eating disorder episode. You never really recover, you just hope you get better at recognizing the signs.

Cooking is a form of therapy for me, because I get to choose each ingredient, and add it myself. I know Cooking Therapy for an Eating Disorder sounds odd, but it really helps. It also helps to understand why you are craving certain foods, and that is because the body needs those nutrients, don’t say no to your body, it knows what it needs.
Garlic Potato Toast


Ready in 20 minutes
Serves 8 people

119 calories



    • 2 large Yukon Gold/Sweet/Idaho Potatoes
    • ½ avocado
    • Bacon, tomato, strawberries
    • 2 tbs olive oil
    • ¼ tsp salt
    • ¼ tsp black pepper
    • 1 heaping tsp crushed garlic
  • Juice of ½ lime


    1. Slice Potato along the longest diameter and sprinkle with pink salt.
    1. Blend crushed garlic with lime juice and black pepper, emulsify when adding olive oil.
    1. Brush one side of potato toast with garlic mix, and add to pre-heated grill pan. Medium/low heat.
    1. Allow potatoes to brown, than flip to each side twice, to cook through.
  1. Garnish with Avocado, bacon & white truffle oil (pictured).


  1. Strawberries and avocado, orange marmalade & goat cheese, bruschetta, scrambled eggs & fresh chives are also great toppings, get creative!


Nutrition label with ingredients pictured.

Grandma Rose’s Pigs in a Blanket

Yes It’s A Cheat Meal, and Well Worth It

This is such a post War Meal. I think she’d been making this dish since the 50’s. I only make it once every few years. I hope this becomes a comfort dish you love too.


Ready in 35 minutes
Serves 8 people

334 calories



    • 8 Hot Dogs
    • 8 slices of bacon
    • 1 cup cooked mashed potato
  • 16 oz. baked beans


    1. Slice hot dogs lengthwise.
    1. Boil potatoes and add cream, butter, garlic & chive, mash.
    1. Scoop mashed potato into sliced hot dog.
    1. Wrap in bacon., and place in casserole dish.
    1. Add beans to casserole dish.
  1. Cook on 375f or 190c for 35 minutes.


Cook sliced hot dogs and bacon for minute or 2 for a crispier dish. Add crushed potato chips to be Extra.

Peppers & Eggs Nouveau

blog 3peppersneggs

Ready in 25 minutes
Serves 4 people

224 calories


    • 4 Bell Peppers
    • 4 large eggs
    • ½ cup chopped kale
    • ½ cup brown rice/quinoa mix
  • ¼ cup shredded cheese optional)



      1. Preheat Oven to 375f /190c
      1. Begin to cook rice & quinoa mix, or use what has been previously prepared
      1. Thoroughly wash peppers with white vinegar & water. Slice off top and wash out seeds.
      1. Thoroughly wash kale in the same manner
      1. Place kale, rice mix and cheese into the hollowed out pepper.
      1. Arrange peppers so the will stand up right in the oven.
    1. Add eggs and bake for 25 minutes.

blog 1 peppernegg.jpg

Add salt, black pepper, cayenne, and any other flavor combs of spices on top of the eggs. Get creative!


Meatless Monday

Vegan Chocolate Mousse


Prep Time 20 minutes
Ready in 1-4 hours
Serves 4 people

472 calories


2 ripe avocado
2 tsp cacao powder
4 oz dark chocolate (the closer to 85% the better. 4 oz is just under 1/4 cup)
1/2 cup coconut milk
1/3 cup agave nectar
3 tbs coconut oil
1 tbs coconut butter
1 tsp pure vanilla extract or Spiced Rum


    1. Slice open and scoop avocado into a mixing bowl with cocoa powder and coconut milk.
    1. In a pan, heat dark chocolate, agave, coconut oil & coconut butter on low heat until smooth.
    1. Add coconut butter Last and let it sit on top of the ingredients to infuse slowly. (coconut butter has a very low cooking temperature.)
    1. Pour melted chocolate mix into bowl and blend with stand mixer whisk or hand mixer on the low setting.
    1. Scrape around the bowl and incorporate until all ingredients are smooth.
  1. Place in a jar or bowl, cover and let sit for 1 hour to overnight. Serve Chilled with fresh fruit.


Adding more coconut milk gives the Mousse a sweeter, more milk chocolate taste that kids love, this makes great “ice cream” pops. Less milk is a more decadent dark chocolate flavor. Pair this with prosecco and fresh fruit and you’ve got a healthy party dessert. This would be delicious piped in to fresh strawberries. Get creative!


Quick and Simple Chili

With 10 Ingredients


Served here with Basmati Rice, Shredded Cheddar, Sour Cream and a Dusting of Cayenne Pepper.

Ready in 20 minutes

Serves 8 people

199 calories


    • 1 lb ground meat or 2 cups lentils/quinoa
    • 1 can Goya Red Beans in olive oil, bell peppers & tomato
    • 2 tbs McCormick Grill Mates – Brown Sugar Bourbon
    • 1 small can tomato paste
    • 1 cup chicken or veggie broth
    • 1 cups water
    • 2 tbs olive oil
    • 2 tbs garlic powder
    • 2 tbs onion powder
  • Salt & Pepper to taste


    1. Brown Meat or prepare lentils or quinoa in the classical way. Add salt and pepper at this stage.
    1. Once meat is browned drain, add tomato paste, broth and water. Reduce heat to med/low. Do the same once the lentils or quinoa are cooked through.
    1. Add kidney beans, and spices.
    1. Cook on medium/low heat for an additional 10 minutes, or until sauce becomes thick.
  1. Plate and dress up with your favorite toppings.


For a vegan/vegetarian version, substitute quinoa or lentils. Delicious side dish of sliced tomato & avocado drizzled with olive oil and pink salt for both carnivore & vegan versions.
Sprinkle cayenne powder onto chilli before serving, as an option for added scovilles.


Beef Chili


Lentil Chili


Quinoa Chili

RECIPE by a Kitchen Witch
The Chickpea Tuna Salad, is neither a Chick, nor a Pea, nor a Salad, Salad


*disclaimer, I added cheese. Nutritional Label is all ingredients, less cheese, bread and chopped pickle.

Ready in 20 minutes

Chill for at least 1 hour prior to serving.
Serves 4 people



    • I can chickpeas (garbanzo beans)
    • ¼ cup diced raw white onion
    • ¼ cup diced celery
    • ¼ cup diced carrot
    • 1 avocado
    • Turmeric
    • Salt & Pepper
    • Lemon Juice
    • Pickle Juice (optional)
  • Sprouts (optional)


    1. Drain and rinse chickpeas
    1. Chop onion, celery, carrot and chickpeas, add a dash of salt pepper and turmeric.
    1. In a separate bowl, mix avocado, juice of ½ lemon, and 2 tbs of pickle juice (optional)
    1. Mix chickpea “tuna” with seasoned avocado, blend well.
    1. Chill for at least 1 hour.
  1. Add Sprouts and favorite bread, plate and enjoy.


The sprouts and pickle juice really add some zest. I did not add chopped pickle, but you may add 2 tbs. of chopped pickle for a more robust flavor.


For nutritional information with pickle, cheese and your favorite bread try VeryWell Nutritional Calculator. A great tool to help you keep track of the nutrients in your meals.

Not an original recipe, obvi, but from a person who cannot bake, these scones were quick and simple. I’m In Love with Brandless and their high quality line. Look at these scones! Lemon Basil Scone Mix by Brandless $3 Assorted tea sampler $3. Good quality, organic foods at a fair price? you know the rest…..

Halal Stewed Eggplant or Chicken


You Will Need:

Chicken or Eggplant

Olive oil

White Vinegar

Mayonnaise or Vegan Substitute







Hot Sauce (optional)
Prep Time: 20 minutes
Cook Time: 35 minutes

Start the rice ahead of time. Bring 2 cups water to a boil, add one cup rice, and bring heat to low, cook 18-20 minutes and remove from heat, fluff with fork.
Palm size (4 oz.) piece of chicken, cubed per person or
1 cup cubed eggplant per person
2 tbs lemon juice
2-3 cloves of fresh garlic (or 1 tsp garlic powder)
1 tbs fresh oregano (or 2 tbs dried oregano)
2 tbs ground coriander
2 tbs olive oil
2 tbs cup white vinegar
Sea Salt
Fresh Ground Pepper
Salt & pepper chicken or eggplant, then marinate in olive oil, vinegar and spices. Let marinate for at least 30 minutes – overnight.

Pre heat a pan and add olive oil, add chicken and keep cover off, on medium/high heat add eggplant and cover over low/medium heat for 15 minutes, or until chicken is cooked through.

For White Sauce;

1/4 cup mayonnaise or vegan substitute

2 tbs white vinagar

1 tsp salt 1 tsp sugar

1 small handful of chopped parsley

Black pepper to taste

Add a side salad for a complete meal.


Halal Chicken


Halal Eggplant (vegan)


Great Breakfast, Brandless PB on a toasted whole grain English Muffin sprinkled with PB Powder, Raw Cacao and Raw Honey.

From June’s Blog Series on Phytonutirents try this fun, fab and nutritious hummus. Originally foundon Pinterest, I;ve added the Ask Roe Kitchen Witch Twist.
June Blog Series Phytonutrients
Turmeric Sweet Potato Hummus



Turmeric is bright yellow due to the high levels of curcuminiods, which also gives turmeric its many health benefits.

This week’s Blog in the June Phytonutrients Series, Turmeric. Turmeric has been a staple in my kitchen for years. Mostly associated with your favorite Curry Dish, this ancient spice is part of the ginger family, known as curcuma longa. Turmeric is used as both a nutritional supplement and as a dye for cloth. Turmeric has been used in India and Asia for centuries. In more modern foods it is a main ingredient in yellow ballpark mustard.

chicago dog

In Ayurveda, Turmeric is one of the all important spices for Optimal Health. Turmeric is the spice used to help with digestion, liver function, blood circulation and as a topical treatment for wounds.

This week, I thought I would share my version of a sweet potato and turmeric hummus. The original recipe called for fresh garlic, which I felt would be too overwhelming, so I changed it to garlic powder. I think this helped to focus the flavor in the main place, on the delicate sweetness of the sweet potato and the earthiness of the turmeric. I’ve added safflower oil as an ingredient to the recipe to tie two phytonutrients into one dish. Once you learn the benefits of one phytonutrient, and then another; you can find ways to blend them into your foods to add a boost to your optimal health.


Sweet Potato Turmeric Hummus
Cook Time: 20 minutes to 1 hour

Prep Time: 20 minutes
Serves: 8-10 people
51 calories per serving


    • 1 small sweet potato, baked
    • 1 can white beans, rinsed
    • 1 tbsp tahini
    • 2 tbsp safflower oil
    • 2 tsp pink salt
    • 1.4 cup water
    • 1 tsp garlic powder
    • ¼ tsp cumin
    • ¼ tsp smoked paprika
  • ½ tsp turmeric


    1. Bake or microwave your sweet potato. Slice open and allow to cool.
    1. Mix beans in food processor with salt, safflower oil, and tahini. Blend until smooth.
    1. Add spices, ½ the sweet potato and a few drops of water. Blend slowly and use spatula to scrape the edges of the food processor.
    1. Add second half of sweet potato and pulse, slowly adding more water as needed.
    1. Place in storage container and chill for 4 hours or more.
  1. Serve Chilled, Drizzled with Olive Oil and a topping of choice (optional), with pita, veggies or tortilla chips.

Benefits of Turmeric

  1. Eases aches and discomfort (a natural anti-inflammatory)
  2. Loosens stiff joints
  3. Soothes irritated tissue
  4. Helps balance blood sugar
  5. Works a a mood balancer
  6. Helps woulds heal
  7. Supports stomach lining


*Source Parenting Healthy Babies. For more information check out Parenting Healthy Babies. What a wonderful source of information for those looking for a more natural path through pregnancy and early childhood.

*When adding turmeric as an ingredient, remember less is more. This recipe is such a fun twist to hummus, I hope you’ll enjoy it as much as I do.