Day 1 – Quinoa and Kale Winter Salad


4-5 cups Quinoa                                              (see instructions below)

2 bunches of Kale (any type)                            remove stems and finely chop

1 box Arugula

2 Avocados                                                      slice into cubes

2 Pomegranates                                             remove seeds from pulp

1 bunch Radishes                                             finely slice

1 kg Carrots                                                      finely slice

1 small head of Red Cabbage                           finely chop into strips

500 ml Goat Cheese (or Feta Cheese)                  crumble

1 cup Pumpkin Seeds (or Sunflower Seeds)


1 cup Olive Oil or Flax oil

1 cup Lemon juice or juice of 4 Lemons

2 tsp dried Thyme

2 cloves Garlic (minced)

1/2 tsp Sea Salt

1/2 tsp Black Pepper

Quinoa Preparation Instructions:

Mix quinoa with water and bring to boil in medium size pot at high temperature.  Once boiling, cover with lid and reduce temperature to absolute minimum and allow to simmer for 15 minutes.  Remove from heat and let rest with lid on for 5 minutes.  Fluff with fork.  (For ratio of ingredients: 1 Cup Quinoa to 2 Cups water)

Mix in solid ingredients.  (Make sure there is a good quinoa/salad ratio).   Last, pour dressing over salad.  Mix and serve.


Rosemary Shallot Beef Stew

  • ingredients
  • 1 lb “stew beef, “ (also known as chuck roast or shoulder), cut into 1 1/2” cubes $6
  • 2 tbsp all-purpose flour Pantry
  • extra virgin olive oil Pantry
  • 3 large shallots, sliced thinly $1
  • 5 cloves garlic, smashed Pantry
  • 1 quart beef broth $2.50
  • few sprigs fresh rosemary $1 for a bunch
  • 6 new (baby) potatoes, scrubbed and quartered (skin intact) $2
  • 3 carrots, peeled and cut lengthwise and then into thirds $1
  • 2 tbsp balsamic vinegar Pantry
  • salt and pepper to taste Pantry
Total Cost of Ingredients $13.50


Toss the beef cubes in the flour to lightly coat, shaking off excess.

Heat 2 tbsp olive oil in a dutch oven or other large soup pot over medium-high heat. Add beef and allow to cook, undisturbed, for 2-3 minutes. Turn beef over and cook for another 2-3 minutes.

Reduce heat to medium, add 1 tbsp olive oil to the pan and add the sliced shallots. Cook, stirring occasionally, for 3-4 minutes, or until shallots have softened and become very fragrant. Add the garlic and cook for another minute, stirring occasionally.

Deglaze the pan by adding 1/2 cup of the stock and scraping the browned bits at the bottom of the pan and stirring into the soup. Continue scraping (and adding more stock if necessary) until all browned bits have been scraped away. Add the rest of the stock, 1 cup of water, the rosemary, potatoes, carrots and balsamic vinegar. Reduce heat to low.

Cover pot and allow to cook for 1 hour and 30 minutes. After 1 hour, check the stew and add a bit more water if necessary. The stew is done when the beef is tender enough to be easily pulled apart with a fork.

Ladle into bowls and serve.

Serves 4.


Butter Chicken

  • Prep Time 0:50
  • Cook Time 0:45
  • ingredients
  • 2 pounds boneless, skinless chicken thighs, chopped into 1-inch cubes $3
  • 4 garlic cloves, minced Pantry
  • 1 tsp curry powder $1.50 for 1 oz.
  • 1 tsp ground coriander $1.50 for 1 oz.
  • 2 tsp ground cumin $1.50 for 1 oz
  • 1 tsp chili powder $1.50 for 1 oz.
  • 2 tsp ground cinnamon $1.50 for 1 oz.
  • 8 oz Greek-style (thick) yogurt $1.50
  • 5 tbsp butter $1 for a stick
  • 1 6-oz can tomato paste $1
  • 1 15-oz. can chopped tomatoes $1.50
  • 1 tbsp honey Pantry
  • 4 cardamom pods (crush pods slightly to release seeds and more flavor) $1
  • 1 cup heavy cream $1.50 for a half-pint
  • 1 tsp salt Pantry
  • pepper to taste Pantry
  • 1 handful fresh cilantro, chopped $1 for a bunch
Total Cost of Ingredients $19


Combine chicken, garlic, spices (other than cardamom) and yogurt and mix well. Refrigerate in a covered container for at least 30 minutes (or as long as overnight).

In a tagine or other heavy-bottomed pan over medium heat,, melt butter. Add the tomato paste, chopped tomatoes, honey and cardamom. Stir well. Bring to a light boil and reduce to medium-low to simmer, stirring occasionally, until sauce is thick (15-20 minutes)

Add chicken and cream and stir well Continue to simmer for another 18-20 minutes, until chicken is fully cooked and very tender and sauce is creamy and thick.

Serve hot, garnished with cilantro.

Serves 4.



1 cup basmati or wild rice
3/4 lb salmon fillet, skin off and bones removed, cut into 1 inch chunks
handful of unsalted shelled peanuts, whirled up in your food processor to small bits
1 clove garlic, minced
thumb sized piece of fresh ginger, minced
1 fresh red chile, seeded and chopped (the seeds make it spicy. I omit them)
small bunch of fresh cilantro, chopped
vegetable oil
1 heaped tablespoon of Patak’s tandoori paste
a handful of snow peas
1/2 a 14 oz can of coconut milk
handful of bean sprouts
1 lime

Cook rice according to the package instructions. Meanwhile, put a wok or fry pan on high heat and add some oil to the pan. When it’s good and hot, start cooking up your ginger, garlic, and chile. Move it around to keep the garlic from burning. Add the curry paste and continue to stir and cook for another 30 seconds.

Throw in your cubed salmon and stir for about a minute, then pour in your coconut milk and add the snow peas. Cook together for a bit longer until the fish is cooked through, then taste and see if you need to add any seasonings.

To serve, top your rice with some of the salmon stir fry, then sprinkle on the bean sprouts, cilantro, and bits of peanut. Serve with lime wedges to squeeze over top.

Serves 2


Chicken and Leek Stroganoff

  • Sea Salt
  • 3/4 cup long-grain or basmati rice (or instant if you are in a hurry)
  • 1 large leek
  • A big handful of crimini or oyster mushrooms (I used regular white ones)
  • 2 chicken breast fillets
  • Olive oil
  • A pat of butter
  • 2 glasses of white wine (1 for you, 1 for the dish)
  • Freshly ground black pepper
  • A bunch of fresh parsley
  • 1 1/4 cups heavy cream
  • 1 lemon
  1. Pour boiling water from the kettle into a large pan, place on a high heat and add a pinch of salt. Add your rice and bring to a boil, then turn the heat down slightly. Cook according to instructions on package.
  2. Cut both ends of the leek, quarter lengthways, slice across thinly, then wash under running water. Slice the mushrooms. Slice the chicken breasts into finger-size pieces.
  3. Put a large frying pan on high heat and add a good lug of olive oil and a pat of butter. Add the leek to the pan with the white wine, a small glass of water, and a good pinch of salt and pepper. Let it bubble away for 5 minutes covered loosely with a piece of aluminum foil. Meanwhile, finely chop the parsley.
  4. Remove the foil and then add the chicken strips, most of the parsley, the cream, and the mushrooms. Stir, bring back to a boil, then turn the heat down to medium and simmer for 10 minutes.
  5. Drain your rice. Just before serving cut your lemon in half and squeeze the juice of one half into the stroganoff. Season to taste.
  6. Spoon some rice onto each plate and top with the stroganoff. Sprinkle with the remaining parsley. Serve with the other lemon half, cut into wedges.


Classic Tomato Spaghetti

serves 4 to 6


  • • 2 cloves of garlic
  • • 1 fresh red chilli
  • • a bunch of fresh basil
  • • sea salt and freshly ground black pepper
  • • 400g dried spaghetti
  • • olive oil
  • • 1 x 400g tin of chopped tomatoes
  • • 100g Parmesan cheese

To prepare your pasta

• Peel and finely slice the garlic
• Finely slice your chilli (halve and deseed it first if you don’t want the sauce too hot)
• Pick the basil leaves off the stalks, put to one side and finely chop the stalks

To cook your pasta

• Bring a large pan of salted water to the boil, add the spaghetti and cook according to the packet instructions
• Meanwhile, put another large pan on a medium heat and add 2 good lugs of olive oil
• Add the garlic, chilli and basil stalks and give them a stir

To cook your pasta

• When the garlic begins to brown slightly, add most of the basil leaves and the tinned tomatoes
• Turn the heat up high and stir for a minute
• Season with salt and pepper

To cook your pasta

• Drain the spaghetti in a colander, then transfer it to the pan of sauce and stir well
• Taste and add more salt and pepper if you think it needs it

To serve your pasta

• Divide the pasta between your bowls, or put it on the table in a large serving dish and let everyone help themselves
• Roughly tear over the remaining basil leaves and grate over some Parmesan


Quick and Easy “Loaded” Chili

Yield: 6-8 servings

Prep Time: 10 minutes

Cook Time: 20-25 minutes

Total Time: 35 minutes



1 tablespoon Grapeseed Oil

2 pounds {any} Ground Beef OR Chickpeas for vegetarian

1 large Onion, diced

2 cans Pinto Beans

1 can Kidney Beans

1 large {29 oz} can Tomato Sauce

1 tablespoon Chili Powder {I like Ancho Chili Powder}

2 teaspoons Kosher Salt

1 teaspoon Cumin

Jalapeno, Serrano or other Chili Peppers (OPTIONAL)

2-3 shakes of Cayenne Pepper

1-2 shakes of Celery Salt (OPTIONAL)

Sour Cream, to taste

Cheddar Cheese, to taste

2 Green Onion, sliced

Baguette or Tortilla Chips (OPTIONAL)


Heat the olive oil in a large dutch oven or pot over medium heat. Sauté diced onions until they are soft and translucent {not browned}. Add in the two pounds of ground beef and cook thoroughly. Next add the sauce, beans and seasonings. Stir and let simmer over medium-low for twenty minutes.

Serve with a dollop of sour cream, a little cheddar and crumbled bacon pieces than sprinkle with sliced green onions. Enjoy!


African Yam Stew (Serves 4 or 2 if really hungry )
2 tsp vegetable oil
1 medium onion chopped
1 large sweet potato, peeled and diced
2 garlic cloves
3 cups vegetable (or chicken) broth
1 tsp dried thyme
1/2 tsp ground cumin
1 cup chopped tomato
1-2 chopped jalapeno
1(15 oz) can garbanzo beans, drained
1 cup diced zucchini
1/2 cup dry rice, cooked
2 tbsp creamy peanut butter

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