The Bewitching Kitchen Meal Makeovers

Meal Makeovers

Balance out your Mind Body and Spirit

Avocado Broccoli Tuna Salad


Ready in 8 minutes

Serves 2  people

294 calories 



  • 1 can tuna
  • ½ avocado, chopped 
  • ¼ cup broccoli, chopped
  • 2 tsp mayonnaise/vegan mayo 
  • 1 tsp spicy brown mustard
  • ¼ cup onion & celery combined, chopped
  • Salt & pepper to taste
  •  corn tortillas


  1. Use ethically sourced tuna. 1 Can. Save The Earth
  2. Slice and chop avocado, onion, celery and broccoli into bits, place aside
  3. Drain the can of tuna and add to a bowl with mayo and mustard, use fork to flake tuna and mix well.
  4. Gently fold in vegetable mix.
  5. Place on a toasted corn or flour tortilla and enjoy!


Omit the mayo/mustard combo and use the second half of the avocado mixing it with the tuna.

Best Ever Turkey Meatballs



Ready in 35 minutes

Serves 8 people

151 calories 



  • 1 lb ground turkey
  • 1 large egg
  • 2 tablespoons Italian Seasoning
  • 2 tsp Himalayan Pink Salt
  • 2 tsp garlic powder
  • 1 – 2 tsp black pepper
  • ⅓ cup seasoned breadcrumbs



  1. Add ground turkey to a bowl and with a spoon separate and add salt, pepper, Italian seasoning, and garlic in stages until all the turkey is seasoned.
  2. Slowly add the breadcrumbs, until a slightly dry consistency is achieved.
  3. Divide the mixture into 8 equal parts or just eyeball like I do.
  4. Bake in a 350-degree oven for 30-35 minutes.


Blend the spices into the ground turkey as evenly as you can for enhanced flavor. Serve over pasta for a lighter but more traditional dish. Or add to a really delicious salad or eggplant parm (pictured), for a low carb but satisfying meal.



Homemade Tortilla Chips


Ready in 15 minutes

Serves 4 people

113 calories 



  • 3 taco sized soft corn tortillas
  • 2 tbs olive oil
  • 2 tbs Chili Lime Spice Blend
  • 1 tsp Himalayan Salt
  • 1 tsp Black Pepper



  1. Slice the tortilla like a pizza into 8 triangles. 
  2. Add olive oil, chili lime, salt and pepper to a bowl.
  3. Fold tortillas into olive oil mix, and place on a cookie tray.
  4. Place on the middle rack in a pre-heated 425-degree oven for 12 minutes. Turn once halfway through.
  5. Remove from oven and plate, allow chips to cool for 1-2 minutes before serving.




Change up the spices, with cinnamon and sugar, a BBQ flavor or rosemary and garlic. These chips can be made in multiple ways with so many dipping sauces. Get Creative!


Baby Stuffed Peppers


Ready in  1 Hour

Serves 4  people

283 calories 



  • 1 lb grass fed ground beef
  • 1 large egg
  • 2 tbs nutritional yeast
  • 1 tbs everything bagel seasoning.
  • 1 tsp Himalayan Salt
  • 1 tsp black pepper
  • ½ tsp turmeric


  1. Place beef, egg and seasonings into a large bowl.
  2. Gently fold all ingredients together mixing for about a minute. Spoon mixture into a small sandwich bag and place in the refrigerator.
  3. Prepare peppers by washing in a mix of 1 part white vinegar to 3 parts water.  Remove peppers from water and cut off the top, removing the seeds.
  4. Take meat mixture out of the refrigerator and cut a corner of the bag.
  5. Like a pastry bag, start from the top and place mixture into peppers. Brush with olive oil and add additional Everything Bagel seasoning tot he top.
  6. Place tray into a preheated 375f oven for 40-45 minutes, depending on how hot your oven gets.








Add any sauces, hot peppers, and herbs to make this dish your own.


Fluffy Greek Omelette


Ready in 35 minutes

Serves 4

151 calories



  • 4 large eggs, separated
  • ½ tsp cream of tartar
  • 2 tbs seasoning spice-blend
  • 2 tbs butter
  • ½ cup spinach/kale and onion combined
  • ¼ cup crumbled feta cheese
  • Salt & Pepper to taste



  1. Place mixer bowl in the freezer for 10 minutes prior to preparation.
  2. Separate egg yolks and whites, and place whites in a chilled mixing bowl with cream of tartar. Start on low and move up slowly to high speed, for the best peaks.
  3. In a medium-high heated pan, crisp up the spinach, kale and onion mix with 1 tbs butter,  and lower the heat to medium.
  4. Combine egg yolks with salt, pepper and seasoning blend (any blend you like will do, or keep it simple and basic)
  5. Fold egg whites into yolks, being careful not to fully combine the mixture.
  6. Add egg mix to heated pan and add the second tbs of butter to the outer edges of the omelet.
  7. Cook on 200 F for 15 minutes, and broil on high for 3 minutes.
  8. Remove pan from the oven and let cool for 5 minutes prior to serving.



For a dryer omelet, cook between 225 & 250 F for 15 minutes.


Mother Sprout

Goddess Vegan Crown

This was Accidental Art and my new favorite side dish.

Ready in 50 minutes

Serves 4 people

113 calories


  • 2 cups of Brussel sprouts
  • 1 cup of cherry tomatoes
  • 2 TBS olive oil
  • 2 TBS nutritional yeast
  • 3 tsp pink Himalayan salt
  • 3 tsp  black pepper
  • 2 tsp garlic powder


  1. Preheat oven to 425f/218c.
  2. Rinse Brussel Sprouts, slice into rounds and rinse again. Pat dry and put aside.
  3. Slice cherry tomatoes in half, add tomatoes and Brussel Sprouts to a mixing bowl.
  4. Add olive oil, salt, pepper, garlic,, fold ingredients and let sit for 2-3 minutes before placing ingredients on a baking pan.
  5. Sprinkle nutritional yeast over the top and bake for 45 minutes.


Make this often.

Meatless Taco Lettuce Wraps

(Meatless Monday)

Ready in 30 minutes

Serves 8 people

355 calories


  • 16 romaine lettuce leaves, washed and dried
  • 3 ears of corn
  • 1 can black beans, rinsed
  • ½ cup chopped mushroom
  • ½ cup asparagus
  • ½ cup broccoli
  • 1 cup yellow or white rice
  • 3 tbs olive oil, separated
  • 2 tsp pink salt
  • 2 tsp lime juice
  • 2 tsp tajin chili lime seasoning
  • 1 tsp black pepper
  • 1 tsp white vinegar
  • 21 Seasoning Salute a sprinkle (optional)


  1. Emulsify  1 tbs olive oil with lime juice and vinegar. Set aside.
  2. Add 1 tbsp of olive oil to a preheated grill pan, medium/high heat.
  3. Place full corn cob on the grill pan and let kernels get brown. Turn every 4-5 minutes until each side is grilled. Set aside.
  4. Add remaining oilve oil to pan and grill asparagus & mushroom, add cooked rice and beans salt, pepper and chili lime seasoning at the end, remove from pan.
  5. Add vegetable mix to dressings, and gently fold to dress.
  6. Place in romaine lettuce and top with avocado, tomato, scallion, cheese (optional)


Emulsify by adding olive oil first, whisk with lime juice and let rest, then add white vinegar and whisk again.


Leftover Magic

Open-faced sliced meatball sub.

Ready in 35 minutes

Serves 8 people

184 calories


  • 1 lb. ground beef
  • 1 egg
  • 2 tsp pink salt
  • 1 tsp black pepper
  • 1 tsp garlic powder
  • 1 tbs grated parmesan cheese
  • ¼ cup milk or water
  • Breadcrumbs to bind
  • 4 oz marinara sauce
  • ½ loaf Italian bread
  • 1 tbs olive oil


    1. Prepare meatballs.
    2. Mix ground beef, egg, salt, pepper, parmesan cheese, liquid and mix well. Add breadcrumb in small amounts until mixture is dry enough separate.
    3. From meatballs in the palm of your hand. 1 lb should make 8 small meatballs.
    4. Cook on 375f/190c for 30-35 minutes, or until crispy on the outside.
  • Prepare Meatball Sub
  1. Slice meatball and place in a preheated pan (medium heat) with 1 tbs of olive oil.
  2. Let sliced meatballs get crispy. Remove from pan and place on paper towel to absorb excess oil.
  3. Place sliced bread face down in a pan and lightly toast, add marinara sauce, sliced meatball and garnish the parmesan cheese.


Prepare meatballs a day early, do not cook meatballs in sauce, oven bake and cool.

When serving the meatballs with pasta, simply add sauce over the oven baked meatball, refrigerate the leftovers overnight for best sandwich texture.

The original meal.


Pan fry in olive oil, until edges are crispy.

For a healthier version try ground turkey or chicken.

Taco Tuesday

Shaved Beef Tacos

Ready in 20 minutes

Serves 8 people

189 calories


  • 1 lb grassfed shaved beef
  • 2 tbs olive oil
  • 1 tsp salt
  • 2 tsp black pepper
  • ½ tsp chili lime seasoning
  • Juice of 1 lime
  • 8 tortillas


  1. Pre heat pan on medium heat and add olive oil.
  2. Add 1 lb shaved beef and let brown.
  3. Add salt, pepper and chili lime seasoning.
  4. Let cook until beef gets crispy.
  5. Heat tortillas in the oven or on a separate grill pan.
  6. Use ½ lime over beef cooking in skillet, save ½ lime to dress tacos.


Getting the beef a bit crispy adds great texture to the dish.

Caloric count is based on ingredients only and not added toppings.

Dress up these tacos anyway you like!

Glamping Dessert, because dreaming of summer in winter, helps 🍰


Tiny House Taco Tuesday

Ready in 30 minutes
Serves 4  people

283 calories


  • 1 lb ground chicken or turkey
  • 1 packet La Tortilla Factory Barbacoa
  • 1 ½ cups water
  • 1 cup coleslaw mix
  • 1 heaping tsp mayonnaise
  • 1 level tsp Dijon Mustard
  • 2 tsp white wine vinegar
  • 1 box Goya red beans & rice
  • 1 can green chilis
  • Salt & pepper to taste


    1. Preheat an electric skillet.
    2. Add ground chicken or turkey, cook through. Add salt & pepper.
    3. Pour in Barbacoa sauce and ½ cup water, cover and let simmer for 10 minutes
    4. Add Goya beans & rice and the additional cup f water, cover, lower heat and let simmer for 20 minutes.
  • Add green chili’s the last 2 minutes of cook time.
  1. In separate bowl mix mayo, mustard and vinegar, add a pinch of salt and fold in coleslaw.
  2. Plate and enjoy!


Vegan mayo can be used as a substitute. Feel free to add cheese, or any other of your favorite taco toppings.  Add a hint of fresh lime juice at the end for a nice citrus kick.

This sauce is delicious, and will be a staple for my one pot meals. Just because you live like a Gypsy doesn’t mean you have to eat like one. Glamping, Gourmet Meals and America. This is living.

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  tsp 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 a 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 a 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 a dash of pepper and bone broth. Allow simmering 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 give it a much juicier 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 the 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 a slow cooker


Lift the lid to occasionally stir the apples. Sugars will thicken naturally.
The 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 tbsp 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 the 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 a 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 the 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 sit for 5 minutes. Place apple & onion in between 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 symbolizes 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 powder
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, then 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 ’50s. 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 a 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 the 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 upright 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 tbsp 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 mixture into a 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 deliciously piped into 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 of 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 a 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. A delicious side dish of sliced tomato & avocado drizzled with olive oil and pink salt for both carnivore & vegan versions.
Sprinkle cayenne powder onto chili 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 a 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 a 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.

Preheat 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 vinegar

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 Phytonutrients try this fun, fab and nutritious hummus. Originally found on 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 curcuminoids, 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 the main ingredient in yellow ballpark mustard.

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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 of 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 a 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 a 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 mood balancer
  6. Helps wounds 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.