Thursday Dinner. Every day can be Meatless 


  • 2 cups cooked & drained Lentils
  • Grated Purple Cabbage
  • Pumpkin Seeds raw & unsalted
  • Chia Seeds
  • 1 stalk scallion washed & cut small
  • 1 slice raw onion minced

Mix everything together & enjoy

(No need for salad dressing)

Sauteed Veggies: 

  • Cooked frozen green beans
  • Mustard greens washed and chopped
  • Eggplant washed and cut small
  • 1 small onion chopped
  • 3 cloves fresh garlic minced 
  • 1 medium ripe tomato chopped 
  • ¼ tsp allspice powder
  • ¼ tsp Spicy Jamaican jerk sauce
  • Pinch salt to taste
  • 4 tbsp coconut oil
  • 2 tbsp olive oil 

Sautee everything on low heat till tender.

Serve with quinoa, wild rice, roasted sweet potato, or your favorite starch in a small portion. 

Note that you can be quite creative with your vegetables. Add any of your favorite seasoning & spices to give it a nice kick.


Our diet determines our lifespan and the quality of our lifespan. Eat well.

Marva Riley, Registered Nurse. Author. Health Advocate. Educator