Posts Tagged ‘Vegetable’

This is a quick meal that you can create anyway you like. For this salad, I added rotisserie chicken, mixed greens, grape tomatoes, red onion, carrots, pears, tricolor bell peppers, blackberries, sunflower seeds, and a little lime vinaigrette. Quick, easy, healthy, for when you are in a hurry.

Rotisserie Chicken Salad


Lately, I have been experimenting with a lot of vegetarian based dishes. I decided to try Napa Cabbage for the first time and I am hooked. The flavor is so much more milder than traditional cabbage. I gathered ideas from a few websites regarding Napa cabbage, and ultimately created my own recipe and dish off the ideas.

My recipe is as follows:

Orecciette Pasta Salad with Napa Cabbage, tomatoes, Mushrooms, Onions, and Herbs

1lb Orecciette Pasta

1 yellow onion chopped

2 cloves fresh garlic pressed or chopped finely

1 head Napa cabbage

1 8 ounce package of sliced mushrooms

2 fresh tomatoes

3 tablespoons fresh basil

3 tablespoons fresh cilantro

1/2 teaspoon of salt or to your taste

Fresh cracked black pepper to taste

Optional toppings: Crushed Red Pepper and Parmigiano cheese

The first order of business is to saute all of the vegetables with seasons and herbs in olive oil until slightly wilted for cabbage and slightly softened for other vegetables.

Place all the sautéed vegetables in a large mixing bowl.

While you are doing this cook pasta 10 minutes until al dente or follow package instructions.

Mix the pasta, vegetables, and herbs in the large mixing bowl together with a little more olive oil.

Serve and enjoy.

This recipe will easily serve 6 or more people depending on portion size.


In Houston, on the Northside of downtown, there is a place that has held my heart for many years. This place is Canino’s Farmers Market located at 2520 Airline Drive,  Houston, TX 77009. Canino’s has everything that one can imagine in the way of fresh produce and vegetables at about 25 to 40% less than retail grocery prices. Much of what Canino’s offers is locally grown in Texas. It is a great place to explore, save money, purchase fresh fruits, vegetables, dry beans, rice, nuts, flowers, and local raw honey and preserves. During my trip yesterday, I asked if I could take photos and share them on my blog. The manager graciously approved. So here are some images from Canino’s Farmers Market.

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So how does one get energy? Redbull, Monster, sugary drinks, junk food, vending machines, drugs? I hope not!

Energy is supplied to our bodies by consuming delicious natural foods from the Earth. Food should be consumed in it’s purest form which is raw for maximum energy potential. When you cook or process food, it loses much of the vitamins, minerals, and enzymes. Exercise will help you metabolize food better, but energy itself comes from the food we eat.

So what is the difference in processed vs. raw state? In processing of food, the processing leaves the original raw food dead. When a food is raw, it contains enzymes that are living. Think of it this way. One can have two batteries, both of which are the same size, shape, and appearance, but one of them may be dead. The fresh battery has electricity to deliver energy. The dead battery can fill the the battery compartment, but all it is doing is taking up space. No energy! In terms of food, this is called empty calories. A raw nut can be planted and it will sprout, but a processed nut will rot in the ground. Raw gives life and energy!

The reason so many today pop antacids, allergy meds, or a host of other meds, is because many are consuming dead food. Empty calories. The best health medical plan around is eating raw food. Food that has life! Food that gives us life! Processed food, fast food, sugary drinks, energy drinks, and vending machines are slow suicide. Your killing yourself slowly! Bloating, weight gain, depression, fatigue, and illness are all apart of eating DEAD food. Empty calories!

So what are some of the raw energy foods? Raw nuts, fruits, vegetables, legumes/beans, grains, honey, and olive oil. The best way to eat these are in there natural state. Meat is o.k., but reduce it as much as possible because studies show 95 to 98 percent of toxins in your body are from meat. Especially red meat. Ask yourself, “If I were on Earth 500 years ago, how would I have found these foods?” No grocery stores, no boxes, not frozen, no jars, no processing. Raw! You would have not seen the illness, depression, or lethargy either. Food years ago was alive, and not dead.

Your organs, pancreas, liver, kidneys, and digestive tract suffer considerably on a diet of dead food. They cry out by spewing the toxic garbage right back up your throat to get your attention. Your body screams,”Hey, you are feeding me crap!” Most folks deal with it by popping an antacid. These drugs also effect your organs, weaken your immune system, and body. It doesn’t have to be this way. Chose raw food and life!

Water is another vital part of energy. Often when we are hungry, a glass of water can cure this craving, because we are actually dehydrated to a degree. Drink plenty of water.

I must say it saddens me to have watched so many in life fall apart physically, because of poor lifestyle choices. It saddens me to watch co-workers waddle, limp, and breath like they have ran a marathon with only one flight of stairs walked. I listen to people tell me,”Your food looks so good and healthy.” While they eat dead food at the lunch table. Junk! Again, it does not have to be this way. If you are reading this, and I am describing you, then chose RAW, chose LIFE. Purchase 75% or more of your food from the produce section, and stay out of the grocery store aisles. This is where most of the dead food resides in coffins. I mean boxes. If you must eat frozen, then chose organic foods. Leave energy drinks and fast food alone. This change will help reduce stress on your body, give you ENERGY, and change your whole outlook on life.

For more information, I recommend the following book.

Living in Houston one can come into contact with many different nationalities, Columbian being one of them. The Columbian people area proud people and rightfully so. They have some of the best food in the World. Today, I decided to cook the Columbian Stew known as Sancocho. You can make it with different meats, so I chose pork. This stew has the following vegetables,roots, and spices:

Yucca Root, Guineo-Banana, Potato, Auyuma-Pumpkin squash, tomato, onions, garlic, paprika, cilantro(coriander), and salt.

I love the exotic non-native mixture. These roots and vegetables are something that you will not find in many parts of the United States.

I varied the recipe a bit, but the basic recipe I used is located here:

Give Sancocho a try and I gurantee you will be glad you did.

Sancocho- Columbian Stew



When eating salad, I am always amazed by the colors of vegetables available. You can truly create a rainbow of colors. This salad has spinach, romaine lettuce, mushrooms, red onion, tomato, red, yellow, and orange bell pepper. For the centerpiece, I have 16/20 size shrimp sauteed in garlic, olive oil, and lemon pepper. For the vegetarians out there, just drop the shrimp and come up with your own protein alternative.

You can use the dressing of your choosing. I prefer a combination of olive oil and lemon.

Remember to gather your ingredients.


Chop your vegetables to the size and shape of your liking.

Saute your Shrimp about six minutes. Cook until a light pink.


Arrange your vegetables. Place your shrimp in the center. Enjoy!

Rainbow Shrimp Salad


To start, gather your ingredients. Which are 2 lbs chicken breast, one onion, one jalapeno, four zucchini or calabacita, a bag of carrots, 15 cloves of garlic crushed, soy sauce, oyster sauce (Lee Kum Kee preferred to avoid MSG), and black pepper. This meal will feed eight people easily(I like leftovers), and takes about 40 minutes to prepare. For the Vegetarians and Vegans, add some soy based meat product or stick with veggies and rice.


Chop zucchini, onion, and chicken breast. Slice jalapeno and carrots with a mandolin or food processor. I prefer a mandolin. It’s great hand exercise. Watch your fingers!


Stir fry meat first with half the crushed garlic and about one tablespoon canola oil, because you will not have room for 2 lbs of chicken, and all the vegetables in a wok. Add about a tablespoon of soy sauce and two tablespoons of oyster sauce to meat. Also, season liberally with black pepper. Cook, drain, and add to large bowl. Then stir fry vegetables separately with other half crushed garlic, one tablespoon canola oil, and two tablespoons of soy sauce, and liberally add crushed black pepper. Cook the vegetables long enough to be warm and crunchy. Mix chicken and vegetables together. Cook two cups of white rice following package instructions.  Serve up and enjoy!


Chicken Vegetable Stir Fry with Oyster Sauce


One of my favorite healthy low-calorie snacks is small pickling cucumbers marinated in lemon juice, a little sea salt, and black pepper. It is quick, simple, and will fit anyone’s vibe. Vegan, meat-eater, weight watcher, etc. The first thing to do is gather the tools and the supplies for ease of preparation.


Peel the six pickling cucumbers, slice, and place in a bowl with lid. Squeeze juice from two lemons in the bowl. Add 1/4 teaspoon of salt. Shake them well. Add a little black pepper. Enjoy your quick healthy snack.

Lemon Pickle Chips


Many people leave work and the first thought to their mind is relaxation. For me it is time to cook. Why roving through the grocery store last night a vision came to me. That vision was to roast vegetables that I wanted in a pasta. I picked some of my favorites and thought about colors of the Earth. So I ended up with asparagus, spinach, yellow squash, red onion,  and yellow and red bell peppers. So today, I prep and chop them, which took no less than 15 minutes. I add some fresh garlic slices, olive oil, cracked black pepper, and a little sea salt. Roast them at 400 degrees for 20 minutes stirring once at ten minute mark.


While the veggies are roasting I prepare a pot of water to cook the Rotini pasta until al dente. Which is about 10 minutes for a pound. I used a steamer basket on top of the pasta to steam the fresh spinach to just slightly wilted which is less than two minutes. Next, I place the spinach in a large mixing bowl along with the fresh cooked pasta. I top this with a jar of Classico Traditional Pesto Sauce. I thoroughly mix it. I then pour in the roasted vegetables and thoroughly mix again. Next, it heads to the plate. Enjoy!


This is a vegetarian friendly dish, but may not be suitable to a vegan due to Parmesan cheese. This dish less than 30 minutes and is heart healthy.