Healthy Recipes

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The following recipes are from one of our nutritional patients who is trying to convert from an animal to a plant-based diet. Happy cooking!

Lucy’s Baked Yams with Cajun Spice Recipe

Lucy’s Baked Yams with Cajun Spice

Ingredients 2 teaspoons salt 2 teaspoons garlic powder 2 ½ teaspoons paprika 1 teaspoon ground black pepper 1 teaspoon onion powder 1 teaspoon cayenne pepper 1 ¼ teaspoons dried

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Lucy’s Red Cabbage Salad Recipe

Lucy’s Red Cabbage Salad

Ingredients for the dressing: 5 tbsp. dried cranberries 1 1/2 tsp. spicy brown mustard 1/3 cup olive oil 1/3 tsp. salt 1/8 tsp. black pepper 3 tbsp.

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Lucy’s Spanish Rice Recipe

Lucy’s Spanish Rice

Ingredients 1 chopped yellow onion 3-5 chopped garlic cloves 1.5 cups of cooked wild rice Cooked red beans (approx. 16 oz.)     Directions Sautee the onions,

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Lucy’s Spanish Rice Recipe

Lucy’s French Lentil Soup

Makes 6 servings. Total Time: 1 hour, 10 minutes Ingredients 3 tablespoons extra–virgin olive oil 2 cups chopped onions 1 cup chopped celery stalks plus chopped celery

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Lucy’s Slow Cooker Lebanese Lentil Soup Recipe

Lucy’s Slow Cooker Lebanese Lentil Soup

Prep Time 10 mins, Cook Time 4 hrs, Total Time – 4 hrs 10 mins Ingredients 6 Yukon Gold potatoes 1 cup red lentils  1 medium onion

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Lucy’s Middle Eastern Lentil Soup Recipe

Lucy’s Middle Eastern Lentil Soup

Ingredients 8 cups chicken stock  2 cups red lentils 3 tablespoons coconut or avocado oil 1 medium carrot, small dice 1 large onion, finely diced 1 tablespoon

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Natasha’s Vegetarian Borscht Recipe

Natasha’s Vegetarian Borscht Recipe

Ingredients Water – 1 gallon Beets – 3 medium Carrots – 2 Potatoes – 2 medium Onion – 1 small Green cabbage – 1/2 head Tomato paste

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Lucy’s Baked Yams with Cajun Spice Recipe

Lucy’s Baked Yams with Cajun Spice

Ingredients

  • 2 teaspoons salt
  • 2 teaspoons garlic powder
  • 2 ½ teaspoons paprika
  • 1 teaspoon ground black pepper
  • 1 teaspoon onion powder
  • 1 teaspoon cayenne pepper
  • 1 ¼ teaspoons dried oregano
  • 1 ¼ teaspoons dried thyme
  • ½ teaspoon red pepper flakes (optional)

Directions

Peel and cut yams into cubes and place in a bowl.  Add enough coconut or avocado oil to coat. Add Cajun Spice and minced garlic according to taste.  Mix well.  Spread cubes out on a cookie sheet.  Bake at 400 F for 55 – 60 minutes, turning halfway through cooking time.  

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Lucy’s Red Cabbage Salad Recipe

Lucy’s Red Cabbage Salad

Ingredients for the dressing:

  • 5 tbsp. dried cranberries
  • 1 1/2 tsp. spicy brown mustard
  • 1/3 cup olive oil
  • 1/3 tsp. salt
  • 1/8 tsp. black pepper
  • 3 tbsp. vinegar (white, ACV or any type you prefer)
  • 3 tbsp. water
  • 3 tbsp. tomato paste
  • 2 – 3 garlic cloves chopped

Mix all ingredients together and allow to marinate for a minimum of 2 hours.

Ingredients for the salad:

  • 1 red onion, shredded
  • 1 head red cabbage, shredded
  • 4-5 carrots, shredded
  • 1 red bell pepper, finely chopped
  • 1 yellow bell pepper, finely chopped
  • 1 bunch scallions, finely chopped
  • 2 cucumbers, finely chopped

Directions

Mix the dressing into the salad right before serving.

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Lucy’s Spanish Rice Recipe

Lucy’s Spanish Rice

Ingredients

  • 1 chopped yellow onion
  • 3-5 chopped garlic cloves
  • 1.5 cups of cooked wild rice
  • Cooked red beans (approx. 16 oz.)
 
 

Directions

  1. Sautee the onions, garlic, and beans for about 5 minutes
  2. Mix in Sazon Goya con cilantro y achiote
  3. Add wild rice and sautee for about 5 more minutes
  4. Add cilantro to garnish
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Lucy’s Spanish Rice Recipe

Lucy’s French Lentil Soup

Makes 6 servings. Total Time: 1 hour, 10 minutes

Ingredients

  • 3 tablespoons extra–virgin olive oil
  • 2 cups chopped onions
  • 1 cup chopped celery stalks plus chopped celery leaves for garnish
  • 1 cup chopped carrots
  • 2 garlic cloves, chopped
  • 4 cups (or more) vegetable broth
  • 1 1/4 cups lentils, rinsed, drained
  • 1 14 1/2–ounce can diced tomatoes in juice
  • Balsamic vinegar (optional)

Directions

Heat oil in a heavy large saucepan over medium–high heat. Add onions, celery, carrots, and garlic; sauté until vegetables begin to brown, about 15 minutes. Add 4 cups of broth, lentils, and tomatoes with juice and bring to boil. Reduce heat to medium–low, cover, and simmer until lentils are tender, about 35 minutes. 

Transfer 2 cups of the mixture (mostly solids) to a blender and puree until smooth. Return puree to soup in pan.  Add more broth, if soup is too thick.  Season with salt, pepper, and a splash of vinegar, if desired. Ladle soup into bowls. Garnish with celery leaves.

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Lucy’s Slow Cooker Lebanese Lentil Soup Recipe

Lucy’s Slow Cooker Lebanese Lentil Soup

Prep Time 10 mins, Cook Time 4 hrs, Total Time - 4 hrs 10 mins

Ingredients

  • 6 Yukon Gold potatoes
  • 1 cup red lentils 
  • 1 medium onion diced 
  • 2 medium carrots diced 
  • 2 stalks celery diced 
  • 8 cups chicken or vegetable broth 
  • 1/4 cup lemon juice 
  • 1 tablespoon cumin 
  • 1 teaspoon turmeric 
  • 1 teaspoon smoked paprika 
  • 1 teaspoon salt 
  • 1/4 teaspoon cayenne 
  • plain yogurt to serve 

Directions

  1. Place all of the ingredients (minus the yogurt) in a slow cooker. Heat on low for 8 hours or High for 4 hours. 
  2. Before serving, puree soup until smooth and creamy. Check for seasoning and adjust accordingly before serving. 
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Lucy’s Middle Eastern Lentil Soup Recipe

Lucy’s Middle Eastern Lentil Soup

Ingredients

  • 8 cups chicken stock 
  • 2 cups red lentils
  • 3 tablespoons coconut or avocado oil
  • 1 medium carrot, small dice
  • 1 large onion, finely diced
  • 1 tablespoon minced garlic
  • 1 tablespoon ground cumin
  • 1/2 teaspoon cayenne pepper
  • 1/2-1 teaspoon turmeric
  • 1/4 cup fresh chopped parsley
  • 1/4 cup fresh lemon juice

Directions

  1. Wash and drain lentils. 
  2. In a large pot, bring chicken stock and lentils to a boil, then reduce heat to medium-low, cover, and simmer for 20 minutes. 
  3. 5 minutes before time, heat oil in a skillet over medium heat. Stir in garlic, carrot and onion, and cook until the onion and carrots have softened, and onions turned translucent, about 3-5 minutes. 
  4. Stir in cumin, cayenne, and turmeric until well mixed. 
  5. When 20 minutes are up, stir in onion, carrot and spice mix into the lentils. Continue simmering until the lentils are tender, about 15 minutes. 
  6. (optional step) Carefully puree half the soup.
  7. Stir in parsley and lemon juice before serving. Serve hot with pita bread 

 

  • Use avocado or coconut oil for cooking. Use olive oil only for dressing.
  • Make sure animal protein is free-range, grass-fed and organic.
  • Eggs should also only be free-range and organic.
  • Use only Himalayan pink salt.
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Natasha’s Vegetarian Borscht Recipe

Natasha’s Vegetarian Borscht Recipe

Ingredients

  • Water - 1 gallon
  • Beets - 3 medium
  • Carrots - 2
  • Potatoes - 2 medium
  • Onion - 1 small
  • Green cabbage - 1/2 head
  • Tomato paste - 1 tablespoon
  • Vegetable oil - 2 tablespoons
  • Vinegar to taste (apple cider or citric acid work great)
  • Dill - 1/2 bunch
  • Salt and black pepper - to taste
  • Garlic - 2 cloves

Directions

1. Boil the beets (skin on) till tender and are easy to be punctured with a knife.
2. Chop the onion, grate the carrots on a box grater (use large holes), shred the cabbage, cut peeled potatoes to 1/2" cubes, chop the dill
3. In a large skillet saute the onions with carrots and a tablespoon of tomato paste in vegetable oil for approximately 3 minutes
4. Add the cooked vegetables to 1 gallon of water along with shredded cabbage (1/2 head) and cubed potatoes, add salt to taste
5. Peel the beets and shred on the box grater (use large holes), add chopped dill and vinegar or citric acid to taste
6. When cabbage is cooked to consistency you like (can leave a little crunchy or cook until soft) add the shredded beets. Once the water boils again, skim the foam off the top and turn it off. You can add garlic to taste at the end. 7. Let the soup sit covered for 15-20 minutes

The soup can be served with a teaspoon of sour cream on top.

Enjoy this delicious soup!

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