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Heart Healthy Lunches


Vegetarian Soup


  • 2 tablespoons olive oil

  • 2 tablespoons finely minced garlic

  • 1 onion, medium, chopped, sweet

  • 1 zucchini, chopped, quartered

  • 1 squash, chopped, quartered

  • 2 celery stalks, chopped

  • 1 cup red beans, drained and rinsed

  • 1 cup cannelloni beans, drained and rinsed

  • 1 jalapeno pepper, deseeded and finely chopped

  • 2 cups carrots, chopped into rounds
    (approximately 2 medium)

  • 2 cups green beans, fresh or frozen

  • 2 cups vegetable broth

  • 2 cups tomatoes, chopped

  • 1 1/2 cups corn, frozen

  • 2 bay leaves

  • 2 teaspoons cumin

  • 1 teaspoon dried oregano

  • Pink Himalayan sea salt to taste

  • Ground black pepper to taste

  • 1 tablespoon chili powder


Heat the olive oil in a large pot over medium heat. Add in the onion, garlic, and celery, cook and stir until onion is tender. Pour in vegetable broth, season with bay leaves, cumin, oregano, and chili powder. Mix in zucchini, squash, carrots, green beans, and jalapeño pepper.


Reduce heat to low, cover pot, and simmer 5-10 minutes. Mix the tomatoes into the pot. Season to taste with sea salt and pepper. Stir in kidney beans and cannelloni beans. Bring to a boil, reduce heat to low, and simmer 30minutes., stirring occasionally. Stir in the corn, cook additional 5 minutes, then remove soup from heat. Transfer 2 cups of soup to a blender and blend until smooth. Pour blended mixture back into pot; stir well.

Very Kale-Full


  • 2 tablespoons olive oil

  • 4 cups kale, dinosaur or curly, ribs and stems removed

  • 2 cups spinach, chopped

  • 1 cup cherry tomatoes, chopped in quarters

  • 8 ounces portobello mushrooms,

  • 1 red onions, sliced

  • 1 yellow bell pepper, deseeded and chopped

  • Avocado, pitted, sliced in small chunks

  • 1 cup chik peas

  • 1 handful parsley, chopped

  • Pine nuts, crushed

Slice the kale into medium sized strips. Put the kale in a large bowl, sprinkle a pinch of sea salt and drizzle olive oil over the kale. Massage the leaves with your hands until the leaves are darker in color, tender and fragrant; texture to your liking. Add remaining ingredients, minus dressing, toss gently. Then lightly drizzle dressing over the salad, toss to coat.


Salad Dressing:

  • ¼ cup olive oil

  • 2 tablespoons Bragg Raw Apple
    Cider Vinegar

  • 3 tablespoons Bragg Liquid Amino

  • 1 tablespoon ginger, finely grated

  • 2 teaspoons lemon juice

  • 3 garlic cloves, minced

  • Cayenne pepper, dash

  • Pink Himalayan sea salt


Add ingredients in a bowl, mix well or pour in a bottle and shake well.


Sautee Red Cabbage, Bok Choy & Quinoa
Stir Fry

  • 2 tablespoon ghee

  • 1 cup quinoa, cooked

  • 1 pound baby bok choy, halved

  • 1 cup shiitake mushrooms, stemmed and sliced

  • 1 1/2 cups carrots, shredded

  • 1 onion, sweet, sliced

  • 3 large cloves of garlic

  • 1-2 tablespoons of Bragg Raw Apple Cider Vinegar

  • 2 teaspoons Bragg Liquid Amino

  • 1 tablespoon toasted sesame seeds


Melt ghee over medium heat oil in a large size skillet. Throw in onions, sautee until onions are tender and translucent. Stir in garlic, mushrooms and carrots, cook until mushrooms tender, about 2-3 minutes. Add cabbage and bok choy; fry until wilted or softened to your liking. Add apple cider vinegar, liquid amino, sea salt and pepper to taste. Stir well to evenly distribute mixture. On low heat, cook about 5 minutes, sprinkle with sesame seeds. Serve over a bed of quinoa.

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