Healthy Sunday dinner, plant-based



  • cooked and drained lentil. Save a little of the water to steam the veggies
  • Okra washed and cut in 1 inch sizes
  • Chopped onion
  • Minced fresh garlic
  • Pinch salt to taste
  • Ripe tomato chopped
  • Pinch crushed red pepper
  • Pinch allspice powder
  • 1/4 tsp caraway seeds
  • 1/4 tsp fennel seeds
  • Fresh thyme
  • Pinch paprika
  • Olive oil

Heat oil on medium. Stir in all ingredients including the lentil water. Reduce heat to low. Cover and simmer till okra is tender


  • kale washed and cut tiny
  • 2 slices fresh onion minced
  • 1 clove fresh garlic minced
  • Cucumber cut small
  • Raw purple cabbage grated or minced
  • Mint leaves minced
  • Pepper leaves minced
  • Ripe tomato cut tiny
  • Raw apple cider vinegar with the mother

Mix everything in a bowl

Add your favorite healthy salad dressing (optional)

Fried Sweet & redskin potato


  • Sweet potato washed leave skin on. Cut in thin strips
  • Redskin potato washed leave skin on. Cut in thin strips

Fry till golden brown

Including more fresh, plant-based foods can contribute to a healthier you.

I encourage you to make the effort to include more Veggies, fruits, nuts, grains & roots in your daily diet. Your immune system will thank you.

Marva Riley