Category: Soups and Porridge



  • Cow milk
  • Oatmeal
  • Cane sugar
  • Star Anise
  • Vanilla Essence
  • Pinch of Salt




2 slices of white bread
1/2 medium onion, sliced
ThymePinch of salt


In a small pot,boil water to high temperature
Add salt
Add slices of bread
Add thyme
Add onion
Boil for around 10 minutes.

1 serving.

Vegetable Soup



– Eggplants
– 1 Carrot
– Spinach
– Half of sweet potato
– Yucca
– Milk (I used evaporated milk)
– Sea Salt

– in a pot, First boil eggplants, until they become soft (can take a while).
– Add Salt
– Smash them and pour them in a bowl, away from oven.
-In a separate pot, boil carrot and spinach at the same time, little water required for boil.
– Medium heat for a minimum of 15 minutes.
– Add water and pour sweet potato pieces and yucca pieces in the same pot as the carrots and spinach
– Cook, at the same heat until all are soft.
– After a while, reduce heat.
– Add the eggplants in the pot.
– Pour some milk in the pot.
– Stir
– When ready, turn off heat and let it cool.

– Buckwheat
– Corn meal
– Sea Salt
– Milk

– Wash all grains in bowl before pouring them in pot.
– Heat Pot
– Add 1/4 water in it
– Pour all grains together in pot
– Let them cook
– Add Sea salt and stir meal with spoon
– Let it cook till ready (up to 20 minutes)
– Serve meal

– Don’t forget to eat your fruits before your meal!

Wheat-flour in Beans sauce w/Plantain

Term for this meal  ” bòy ak sòs pwa nwa” in Haitian Creole

*These are oil-free recipes*

– Wheat Flour
– Black Beans
– Sea Salt
– Plantains
– Water

For the beans:
– Wash dry beans
– Soak black beans over night
– The following day, pick beans, put them in pot
– Add new water to bring it to boil
– Bring heat to medium for 1 to 1 and a half.
– Add Sea Salt

To make dough with Wheat- Flour known as “bòy ” in Creole
– In a bowl, mix wheat flour with water, to make little dough.
– For each dough done, pour it directly into beans boiling pot.
– Check after 1 hour or 1:30 if beans can be squashed, between your fingers.
– Take out dough from the boiling pot in a separate bowl.

To make beans sauce known as “sòs pwa” in Creole …
– Place boiled beans, along with water in it, in blender, to make sauce
– After blending, take a strainer and a bowl
– Use strainer to pour the beans sauce in a bowl.
– Throw the “residue” in garbage.
– For the sauce remained in the bowl, put it back on oven and heat until sauce becomes thick.
Finally….it will be ready to serve (long process…i know).

For Plantains:
– Make sure they are ripe and sweet.
– Peel off the skin, cut in pieces– [Dominican way of cutting] (just like shown in picture above)
– Place them in quick oven
– Bake them until they become golden
– No sugar, spices, salt is needed to bake them
It already has this moist, sweet natural taste!

Breakfast: Raw Oatmeal


– Milk
– 1 Egg
– Oatmeal
– 1 Banana
– Pinch of Sea Salt

-Blend milk and egg for less than minute
– Pour the mix in a bowl
– Add uncooked Oatmeal in bowl
-Mix ingredient with a spoon
– Cut banana and add pieces on top of the mixed ingredients.
– Serve.

Quinoa Soup


– Sprouted quinoa
– Tomatoes sauce (tomatoes and mushrooms blended with sea salt)
– spinach, sunflower seeds blended, with sea salt

mix quinoa and tomato sauce in a bowl, and add spinach mix on top of the quinoa and sauce to serve.

Carrot Puree

– little water
– 2 large carrots (chopped)
– kale leaves
– few fresh mint leaves
– fresh coriander leaves
– sprinkle of sea salt
– flaxseeds
-Alfalfa sprouts.

Blend them altogether for couple minutes and voilà!

Buckwheat Porridge

Lunch: Raw Buckwheat Porridge


– Sprouted Buckwheat
(to learn how to sprout buckwheat, visit:

-Almond sauce (little water, soaked-overnight almonds, garlic, sea salt)

– Mint leaves

– Fresh Cilantro

– Organic Olive Oil

– Sea salt

For directions of this recipe, fill the contact form below! 🙂

Avocado Puree with Spinach

The mix:

– 1 avocado – spinach – flaxseeds – sunflower seeds – pinch of sea salt – little water

****-blended in food processor for 1 minute (can add water if desired) -then serve