Tropical Morning Smoothie

We have a nutrient packed smoothie every morning during the week.  I tend to not follow recipes and learn by trial and error. This is one that I thought tasted great and was refreshing.


Base of all my smoothies; Make 3 smoothies

1/2 cup keifir water

1/2 aloe juice

2 cups of water

1 Tbl Chia seeds

2 Tbl Gound Flax seed

1.5 Tbl nutritional yeast

1/4 cup coconut yogurt

Always always always a few large handfuls of kale

I also always try to add another vegetable such as the left over zest from vegetable juice or a handful of baby carrots.


Added goodies:

1 banana

6-8 frozen strawberries

1/2 cup frozen grapes

1/2 cup sliced frozen peaches

1/2 cup frozen pineapple

2 Tbl shredded coconut


Blend and Enjoy!


Tower Garden is on Top again

This Question was asked of John Blair, VP at the JP Company,

“What was the outcome of the Tower Garden Study done at the University of Mississippi?”



We had the U. of Mississippi condition the soil in a farm to the top soil standards of the state.  They placed several Tower Gardens right next to the reconditioned field.  We then had them plant seedlings from the same source/batch for several plant varieties in the ground and in the tower gardens at the same time.


The tower garden produce grew 30% faster and was equal or better in nutritional value.  The reason is that the plants only need the 17 minerals that are provided by the tower tonic solution.  The better the soil the more bioavailable these minerals are to the plants in the ground.


Please see pictures attached, so you can see for yourself.  The study will probably be published soon.




TG Study University of Mississippi[1]


If you would like more information about the tower garden please let me know or check out the site at

















Coconut Rice Vegetable Bowl

Adapted from: A house in the Hills


for the rice:

1 1/2 cups Brown (preferably brown)

1 cup coconut milk

1 1/2 cups water

1/4 cup currants

1/8 cup shredded coconut

for the roasted vegetables:

1 medium egg plant

1/2 head of cauliflower

3 carrots




for the spinach:

5 cups spinach

4 cloves of garlic, crushed

1/2- 1 tablespoon coconut oil




For the rice:

– rinse rice and add to rice cooker

– add coconut milk, water, currants

– let the rice cooker do it’s magic.  when cooked, fluff with a fork.


For the roasted vegetables:

– Preheat over to 325 degrees

– Peel the eggplant, chop all vegetables into 1″ pieces and toss in Siracha (adjust amount to your own taste preferences, and you can add a little more after roasting as well.

– Roast for 20-30 minutes, until vegetables are soft!

– Add salt (or not, depending on the brand of Harissa that you used- some have salt added, some do not), and additional Harissa if you’d like

– Give the vegetables a good squeeze of lime juice before serving


For the sauteed spinach:

– Thoroughly rinse and dry the spinach

– Add coconut oil to a non stick pan with crushed garlic, sauté for one minute over medium low heat

– Add spinach, mix with garlic oil and sautee until spinach is wilted.

– Season with fresh cracked pepper, a squeeze of lemon juice


Additional Tips:

The avocado is amazing with a fresh squeeze of lime juice

Vegetarian Shepard’s Pie

  • Adapted from
    14 oz vegetable broth (or half water half broth)
  • 1   cup water
  • 1   cup dry  lentils, rinsed and drained
  • 3 cloves garlic, minced
  • 4 medium carrots,  sliced into 1/2-inch slices (2 cups)
  • 3   small parsnips sliced into 1/2-inch slices (1-1/2 cups)
  • 1-2 medium onion, cut into thin wedges
  • 4   cups coarsely shredded trimmed fresh chard or kale
  •  14 1/2 ounce diced tomatoes
  • 2   tablespoons  tomato paste
  • 2   tablespoons snipped fresh basil or 2 teaspoons dried basil, crushed
  • medium potatoes,  cut up
  • 4  cloves garlic, peeled
  • 3 – 4   tablespoons almond milk
    1 TBL avacado
  • 1/4 cup nutritional yeast
  • 1   tablespoon snipped fresh basil or 1/2 teaspoon dried basil, crushed
In a large saucepan, combine broth, the water, lentils, and minced garlic. Bring to boiling; reduce heat. Cover and simmer for 20 minutes. Add carrots, parsnips, and onions. Return to boiling; reduce heat. Cover and simmer for 10 to 15 minutes more or just until vegetables and lentils are tender. Stir in chard; remove from heat. Stir in  tomatoes, tomato paste, and the 2 tablespoons fresh basil or 2 teaspoons dried basil.
Preheat oven to 350 degrees F. Meanwhile, in a covered large saucepan, cook potatoes (I had steamed mine previously) and whole garlic cloves in enough boiling lightly salted water to cover for 20 to 25 minutes or until tender; drain. Mash with a potato masher or beat with an electric mixer on low speed. Add avocado. Gradually beat in enough of the milk to make potatoes light and fluffy. Fold in nutritional yeast and the 1 tablespoon fresh basil or 1/2 teaspoon dried basil.
Spread lentil mixture in a 2- to 2-1/2-quart casserole or au gratin dish. Spoon potato mixture over lentil mixture, spreading evenly.
Bake, uncovered, about 35 minutes or until heated through

Red lentil coconut soup

Red lentil coconut soup

adapted from scaling back


  • 2 cups red split lentils
  • 1 onion, finely chopped
  • 1 red bell pepper cut into 1/2 inch dice
  • 1 fresh jalapeno or serrano chili, finely chopped, including seeds
  • 1 tablespoon fresh peeled and minced ginger
  • 2 garlic cloves, finely chopped
  •  1 tablespoon thai curry paste
  • 1/2 teaspoon cinnamon
  • 1/3 cup tomato paste (I used a homemade paste- it was not what I was looking for so I will keep trying new recipes)
  • 7 cups water
  • 1 can unsweetened light coconut milk
  • 1 15-ounce can of chickpeas
  • 1 tablespoon freshly squeezed lime juice
  • fresh cilantro and lime wedges for serving


Saute the onions, bell pepper and jalapeno and cook for 5-7 minutes until the vegetables have softened and start to take on some color.  Add the garlic, ginger, spices and tomato paste and continue to cook for 2-3 more minutes until the mixture is toasty and fragrant.  Add the water, coconut milk, lentils and chickpeas and cook uncovered for 20 to 25 minutes adding the lime juice at the end of cooking.  Taste and adjust with more salt or more lime juice if desired.  Serve the soup topped with a sprinkling of fresh cilantro and some extra limes on the side.