Category Archives: Recipes

Yummy foods. Easy to make and always healthy.

Spaghetti Squash Casserole with Vegan Option

1 Medium Spaghetti squash

1 cup (three stalks) kale

2 cups tomato sauce

1/2 Cup Ricotta

8 oz. sliced fresh mozzarella

1/2 cup sautéed mushrooms

salt, pepper

1 tbsp. of Italian parsley

Bake squash on 350 till tender to a fork. Allow it to cool then spoon the meat into a bowl, break it up with your hands, or a fork then add it to an oiled pan on low. Allow it to cook on medium until the squash is lightly browned. Lay the squash at the bottom of casserole pan. Spread it out flat then cover all the squash with a layer of tomato sauce. Add the mushrooms then a layer of ricotta cheese mixes with the parsley. Spread a layer of mozzarella cheese then the kale. Cover

the kale with the rest of the tomato sauce and the mozzarella cheese.

Bake on 350 until cheese is melted. Enjoy.

Vegan option, omit the cheese and use extra tomato sauce.




Roasted Roots

  1. 1 large sweet potato cubed with skin on
  2. 3 medium parsnips peeled and cut an inch thick 
  3. 3 medium turnips cubed with skin on
  4. sprigs of fresh rosemary 
  5. 1 medium red onion sliced thin
  6. 1 bulb of garlic cut the top off and leave intact 
  7. 2 tbsp of coconut oil
  8. salt and pepper to taste

In a large baking sheet add coconut oil. Please in a preheated 350 degree oven for five minutes. Remove with an oven mitt. Mix roots and onions with seasoning, rosemary and oil to coat. Place garlic in the center. Roast for ten minutes. Toss then place back in the oven for another ten minutes. Toss again and remove garlic. Place back in the oven. Give the garlic two to three minutes to cool. Squeeze garlic out or if not possible peel. Pull veggies out, toss around with garlic and place in oven for another five minutes.


Pesto Spaghetti Squash


Prepared (Photo credit: Wikipedia)


  1. 1 cup romano cheese 
  2. 2 cups basil 
  3. 1 tsp salt
  4. 1 tsp white pepper 
  5. 1/2 cup of extra virgin olive oil (real stuff) 
  6. 1/2 cup pine nuts roast quickly on the stove. Do not leave them for a second! Shake em around a little then pour right into the blender. 

Blend all ingredients till smooth, set aside.

  1. 1 medium size spagetti squash
  2. 1 medium size red onion
  3. 4 cloves of garlic 
  4. 1 tbsp of grape seed oil 

Cut spaghetti squash in half, remove the seeds. Roast at 350 in the oven for about a half hour or until tender. Let it rest for ten minutes. Scoop the flesh out of the skin with a spoon into a bowl. It’s still hot so be careful. Grab a large fork and separate the flesh. It should fall apart. Cut up one small red onion and four cloves of garlic. Saute onion and garlic in grapeseed oil. Once tender add the squash . brown lightly then remove from heat. Add the pesto and enjoy.

Any meat will go well with this. I have also added an over medium egg to the dish for more depth.

Dulce Recardo

At home in Belize we make a stewed chicken. It’s amazing! The reason it’s incredible is because of a seasoning we use called recardo. It’s achiote seeds ground up with maza (corn) salt and pepper. Since it can not be found most places you may use achiote seeds or the powder  It’s not as good but this dish is great without it. Being that I live in the US I have been out of recardo many times.

6 chicken thighs
One tbsp of Recardo or 7 achiote seeds, 2/3 of a tbsp of powder achiote.
2 tbsp coconut oil
2 cups of zucchini sliced
1 medium yellow onion
4 plum tomatoes (do not use canned)
1/2 cup of chopped pineapple
3 tbsp of yellow raisins
3 springs of thyme
1 tsp of chopped tarragon
1 tbsp cayenne
1 head of garlic
2 tbsp of salt.
3 tbsp pepper
2 tbsp cayenne pepper
Green pepper
Massage chicken with Recardo or soak achiote in hot water over night and massage into chicken, or use powder achiote. Add salt and pepper to taste. Add cayenne roast on 350 until chicken is firm. Should take 40 minutes depending on oven strength.
Sauté onions, jalapeño, garlic, zucchini in a sauce pan. Once soft add chopped tomatoes and pineapple. Cook fifteen minutes then add 1 tsp of salt, 1 tsp of pepper and tarragon. Cook another fifteen minutes and add chicken. Add thyme and cover for fifteen minutes. Eat over rice, amaranth or millet.
English: Open fruit of Bixa orellana, showing ...

English: Open fruit of Bixa orellana, showing the seeds from which Annatto is extracted, photographed in Campinas, Brazil Français : Fruit ouvert de rocouyer (Bixa orellana), montrant ses graines dont on tire le roucou. Photo prise à Campinas, au Brésil. Português: Fruto aberto de Bixa orellana, o urucum, mostrando as sementes com arilos vermelhos, fotografado em Campinas, Brasil (Photo credit: Wikipedia)

Bean Sauce

Fava bean sauce ( Can be made with white/ northern beans, black, pinto or any other you enjoy) I find it great for Fava since the flavor is rich.

1 lb fava beans
1 head of garlic
1 yellow onion
1 green pepper
2 cups of cheddar cheese
1 tbsp salt
1tbsp black pepper
1tbsp cayenne pepper
1tbsp cumin
2 tsp coriander seed seasoning
1/2 cup cilantro
Soak beans 24 hours, drain and rinse once. Add twice as much water as beans and cook on medium with chopped onions, garlic and pepper. Once beans are tender add salt and other seasonings, cook for five minutes. add chopped cilantro, remove from heat and let rest for an hour. You should have an inch of water over the beans. If you have more than that drain it until you do. Pour the beans into a blender with cheese and blend until smooth.
You can use this to make macaroni and cheese, dip, over meat or with a tortilla for a casadia. Also great for enchiladas. I use the same method with white beans for kids as the beans have no flavor. The kids think they are getting cheese sauce haha. My picky nephew loves it! Of course for kids leave out the cilantro. “But it has green stuff in it!”
I always soak beans for 24 hours. It cuts down on the cooking time.
English: Vica faba or broad beans, known in th...

English: Vica faba or broad beans, known in the US as fava beans. (Photo credit: Wikipedia)

Roasted Cauliflower

I have never liked cauliflower. I love broccoli but cauliflower didn’t make sense to me. I tolerated it in curries but did’t care for it. Until one day, I was carrying fifteen pounds of the white vegetable home from a farmers market. They were a dollar each and Grammy loves it. Grammy can’t eat fifteen pounds I thought. What else can I do with it other than boil or curry it. Bake it!!! Yes just as I would potatoes. Oh my!!! Amazing!

1 head of cauliflower cut in quarter inch pieces

3 tbsp of coconut oil or grape seed oil. I like both but the flavor of coco oil is awesome!

1 tsp Cayenne pepper

1 tsp red sea salt

1 tsp white pepper

You can leave out all three spices if you are on Gerson Therapy and it’s still good!!! Cooked slow as Gerson suggests or cooked on 350 for twenty minutes as I love it! so yummy. It caramelizes so lovely.

Tania’s Butternut Pasta

This one is for my sister. It’s hiir favorite!!!

4 cups of butternut squash cubed a quarter inch

1/2 red onion diced small as you like

1 head of garlic diced small

12 leaves of fresh basil

3 tbsp of grape seed oil (be careful that shit at the grocery store isn’t grape seed oil. I buy mine from

2 tbsp of olive oil (once again be careful that shit from the grocery store may not be real)

2 tsp balsamic vinegar

Romano cheese to taste (optional)

Cooked Pasta of your choice

Roast butternut squash with grape seed oil till tender. Cook onions in remaining grape seed oil. Place a lid on them so they sweat. Once they look soft take the lid off and add garlic. Add the squash and vinegar. Toss the pasta in and add basil and cheese if you wish. Enjoy!