First Easy Step To Better Health

People ask me, “How can I take a first step to better health?” Today’s recipe is an answer. It’s all about a one dish meal made of High Nutrient Dense Whole Foods. And it tastes amazing. Not only does it taste great, it makes at least 2 meals for 2 people. I love that.

High Nutrient Dense Foods give the body what it needs to regenerate health and help flush out toxins. This dish fits the bill.

Our video explains some of the benefits of this meal and also how we can make lasting changes in our diet and lifestyle for better health without using will-power or control:

Enjoy this recipe. And, what we do to change it up the second day so it’s a new taste is add another ingredient. With this soup we added a hot sauce made by a farmer friend who grows hot peppers. Other times we’ll add frozen corn or peas. Or maybe throw in some cumin seeds. Something this simple can transform it into a whole new dish. And I spend less than a minute to make it happen. How’s that for healthy “fast food”?

High Nutrient Dense One Dish Meal

To Your Amazing Health,

Lentil and Veggies One Dish Meal

1 cup red lentils
1 onion, diced
2 inch piece of ginger, minced
2 garlic cloves, diced
1 tablespoon avocado oil
1 whole cauliflower
1 bunch broccolini, cut in 2 inch pieces, discard tough parts of stem
1 large beet, cubed
1 parsnip, cut in half moons
1/2 small cabbage, cut in 1 inch pieces
3 inch piece of Daikon radish, cut in triangles
2 stalks celery, cut in diagonal pieces
1 Jalapeño pepper, seeded and diced
1 bunch green onions, cut in diagonal slices (save for garnish)
1/2 teaspoon turmeric
1 teaspoon marjoram or oregano
Sea salt and ground black pepper to taste
6 cups purified water

In a large pan add oil, onion, garlic, ginger, celery and sauté until beginning to soften.
Now add cauliflower, carrots, beet, Daikon, cabbage and purified water. Bring to a boil.
Add lentils, Jalapeño, turmeric, marjoram and black pepper. Cover pot and turn heat to “Simmer” for 20 minutes.
When veggies are soft, break cauliflower into pieces, add the sea salt and adjust black pepper if needed.
Serve with green onion garnish.

High Water High Fiber Foods

Two of the most important aspects of food that support health and weight loss are high water content and high fiber content.

High water content foods are what we’re always encouraging everyone to eat. They’re all the fruits and veggies that are on the High Nutrient Dense food list. (Click here to see a copy)

High fiber foods are also High Nutrient Dense foods. They are the lentils, beans and whole grains.

Low fiber, low water foods are the foods at the bottom of the HND list. They are the animal products: meat and dairy, that have zero fiber, and the processed and sweet, sugar foods that have the fiber processed out of them. Think bread, pasta, confectioneries, breakfast cereals and most anything in a box. They have all had the water and most, if not all, of the fiber processed out of them.

So, high fiber and high water foods are whole foods, not processed. And what’s especially great is the calories in these whole foods are utilized better by the body, and less prone to be stored as fat. Have a look at this week’s video to learn more:

The recipe today is Mushrooms, Garbanzo Beans and Fire Roasted Tomatoes. Delicious and very hearty. And it’s so quick to make. Give it a go. I think you’ll love it as much as we did.

Mushroom, Garbanzo Bean, Fire Roasted Tomato Stew

Also we served the Stew with Greens, Cabbage, Broccoli and Caesar Dressing. You can find the dressing recipe for it here. The dressing is oil free and oh so good.

Kale, Cabbage, Broccoli and Caesar Dressing

To Your Amazing Health,

Connie and Bill

Mushroom, Garbanzo Bean and Fire Roasted Tomato Stew

12 Mushrooms, washed and sliced
2 tablespoons avocado oil
1 large onion diced
3 large garlic cloves minced
2 inch fresh ginger, peeled and minced
1 28 ounce can Fire Roasted tomatoes
1 28 ounce can Garbanzo beans
1 bunch green onions cut for garnish
1/2 teaspoon turmeric
1 teaspoon dried oregano
1 teaspoon powdered coriander
Sea salt and ground black pepper to taste

In a large pan on medium heat add oil, onion, garlic and ginger. Cook until onions soften. Stir often.
Add mushrooms, turmeric, oregano and coriander. Cook until mushrooms are soft.
Add tomatoes and Garbanzo beans, sea salt and pepper to taste.
Serve in bowls garnished with green onion.

Scientific Evidence

Reading Dr. Michael Greger’s book How Not To Diet, I’m loving his conclusions from all the scientific studies that have been done about weight loss. I want to share a section of the video he did on his findings:

Here’s the link to the full 1 hour live presentation if you want to hear more.

And, isn’t it interesting that so many M.D.’s are beginning to teach people how to eat to restore health and lose weight naturally. We know High Nutrient Dense Whole Foods are the answer because we’ve seen it with hundreds of people over the past 20 years. And it’s the way we live and experience great health ourselves.

We can show you how to get started eating High Nutrient Dense Whole Foods. If you want to learn more about eating healthy, let us know in the “Comment” section below and we’ll send you some information and a food plan.

In addition, you have this website as a resource for so many recipes. Just click on the “Recipe” tab at the top of the page and you’ll discover every recipe we’ve shared on a blog.

Grain and Green Lentils with Veggies and Bitchin Sauce

Today we are sharing a mixture of whole grains and green lentils to use as a breakfast with fruit for a sweet taste or with veggies, greens and 1/2 an avocado for a savory lunch meal. If you use veggies and greens with the grain and lentils try the Bitchin sauce recipe below as a topping.

What I love about this dish is it’s hearty and tasty. And if we eat a larger breakfast and lunch and keep dinner light, we lose weight more easily.

To Your Amazing Health,


Grain and Green Lentils Recipe

Grain and Lentils With Bitchin Sauce and Avocado

1 cup whole rye berries
1/2 cup whole oat berries
1/2 cup whole barley berries
2 cups green lentils
purified water, to cover ingredients by 2 inches

Wash the grain and lentils well and drain. In a medium pan add the grain, lentils and purified water. Bring to a boil, cover and turn to “Simmer.” Let cook 50 minutes. Remove from heat and serve.

Bitchin Sauce

1 cup purified water
2 tablespoons raw sunflower seeds
1/2 cup raw almonds
1/3 cup lemon juice, fresh
2 cloves garlic
3 tablespoons nutritional yeast
1/2 teaspoon sea salt
1/2 teaspoon cumin
1/2 teaspoon chili powder
1/4 teaspoon coriander
1/4 teaspoon paprika
1 1/2 teaspoon tamari

Place all ingredients in a blender. Slowly blend for 1 minute, then turn the dial up to high and blend for 1 – 2 minutes or until smooth and creamy. Store in refrigerator. Sauce may separate. Stir and it’s good to go.

Thought Storms And Healthier Choices

Have you ever had a thought storm? I have. And it, innocently, often leads to choosing high fat, salty or high sweet food to relieve the stress we feel.

Today’s video is all about how to become free of thought storms and as a result be led to healthier choices.

So just let the thoughts flow on by. No need to grab onto those thoughts and add energy to them. And from a relaxed state, we naturally make healthier food choices. It’s our nature.

Healthy Bars for Healthy Snacks

Today Bill decided to make healthy bars and truffle snacks. They are simple, no cooking, and so delicious. We tried all the top selling snack bars in the health food store and decided we could make one more delicious, healthier and less costly than anything we tried.

Healthy Truffles Rolled In Almonds

Enjoy this easy and delicious recipe.

To Your Amazing Health,

Connie and Bill

Healthy Bars & Truffle Recipe

2 tablespoons chia seeds (soaked in 1/4 cup water for 15 minutes)
1/2 cup raw almonds
4 large Medjool dates pitted
4 tablespoons cacao powder
1 cup cooked whole grain (brown rice with oat groats is our favorite)
1/4 teaspoon stevia
1/8 teaspoon sea salt

If your dates are hard or dry, soak them in boiling water for a few minutes to soften, then drain the water from the dates. Process the nuts and dates in a food processor until crumbly. Add cacao powder, the cooked grain, sea salt and soaked chia, and process until mixture forms a stiff ball.

For bars, spread ball out onto a piece of wax paper and form into a square about 1/2″ thick with the back of a spoon . Cut into the size bars you wish and wrap in cling wrap.

For truffles, simply roll mixture into balls and press into finely chopped almonds.

Store in refrigerator.