Tag Archive: broth


  • 1 tbsp coconut oil
  • 3 cups kale chopped finely
  • 2 small potatoes diced
  • 1 carrot diced
  • 1 stalk celery diced
  • 1 medium onion diced
  • 4 cloves garlic pressed
  • 4 cups organic vegetable broth (so there is no MSG)
  • 1 tsp dried thyme (optional italian seasoning)
  • 1 tsp dried sage (optional italian seasoning)
  • sea salt and ground black pepper to taste


  • Heat coconut oil in medium sized stock pot on medium heat
  • Add onions and saute for about 5 min and stir frequently
  • Add garlic and saute for another min
  • Add carrots, celery and potatoes and saute for another 2 min
  • Add broth, bring to boil on high heat
  • Once it come to boil, reduce heat and simmer and continue to cook for another 5 minutes
  • Add kale, dried thyme, dried sage, salt and pepper and cook for another 10-15 min

Serves 4

Prep time and cooking time: 30-40 minutes

The Essential Items to Healthy Cooking

1. Oil

  • Coconut oil or Grape seed oil for cooking purposes
  • Olive Oil to drizzle raw on top of salads (Do not use for cooking) – When olive oil is heated at high temperatures it damages the oil and creates something called free radicals which can lead to cancer and other diseases

2. Organic Vegetable Broth

3. Spices

  • Sea Salt
  • Black Pepper
  • Tumeric (available at most grocery stores – may be cheaper at Indian Grocery Stores)
  • Red Chili Powder
  • Ground Cumin Powder (available at any indian grocery store)
  • Ground Coriander Powder (available at any indian grocery store)
  • Organic Italian Seasoning
  • Garlic Powder
  • Taco Seasoning (without MSG)

4. Condiments

  • Balsamic Vinegar – Trader Joe’s brand is our favorite
  • Organic Mustard
  • Bragg’s Apple Cider vinegar
  • Bragg’s Liquid Aminos
  • Raw Honey (local)

5. Seeds and Nuts

  • Pumpkin seeds
  • Sesame seeds
  • Sunflower seeds
  • Almond slivers and Whole Almonds
  • Cashews (whole or halved)
  • Macadamia nuts
  • Walnuts

6. Jarred, Canned Foods and Legumes

  • Black Beans
  • Chick Peas
  • Jarred Artichoke
  • Jarred Sun Dried Tomatoes
  • Jarred Green Olives and Black Olives
  • Brown Rice Pasta
  • Moong Beans
  • Red Lentils
  • Brown Lentils
  • Yellow Lentils