Vegan Recipe for Lent

Lenten Vegan Recipe:

1 headCauliflower,

Garlic whole2-3

Onion 1

Olive oil 2 tablespoons

1/2 teaspoon tumeric ,

Salt and pepper

Vegetable stock

Black beans

Your favorite wing sauce

Put Olive oil and onions in a cast iron ceramic pot.. add Salt and pepper and tumeric and garlic . Sauté on medium high heat.  Add cauliflower diced in large chunks..

Add 1/4 cup of Sweet Baby Rays Wing sauce.  Stir until the cauliflower is coated.  Keep on higher temp until cauliflower becomes brown.. Then add chicken stock to deglaze the pan. Add a lid.. Steam for about 15 minutes Drain black beans.. Rinse and add to the pot.. Let simmer for another ten minutes. Enjoy! …make a memory every day and don’t apologize for who you are…. Rebecca

It’s About Oils…do you know which one is best? And why Quinoa can make you sick..


Hello and welcome to my website.

As I was grocery shopping the other day, I couldn’t help but notice a woman staring for 10 minutes at the oils on the shelf.  I needed some, so I excused myself and grabbed the bottle that I needed.  As I was reaching for the bottle, she asked me if I knew about oils.  She said that she wanted to make a salad and I helped her choose.  She was so frustrated about making the purchase.  Extra virgin olive oil was my choice.  EVOO is much lighter in color and has a milder flavor. There are so many different oils.  Olive oil, coconut oil, canola oil, grapeseed oil, sunflower oil, EVOO, (extra virgin olive oil).  There are many regions that oils come from.  Spain, Greece, Italy, California, and Tunisia and Turkey. You can find this information on the label at the bottom. California olive oils are my favorite. 

My son just visited Spain a few months ago, and sent me some Spanish olives.  They were delicious.  I had never tasted an olive that delicious.  They had a buttery taste…. yummy!  I need to go there…

To get the best quality oil, the juice needs to come from the best quality olive.  Olive oil can become rancid which can then become a carcinogen.  Heat, light and shelf life have a direct affect on the oil.  Change your oil often.  Buy olive oils in a dark bottle, and store your cold press oils in the refrigerator and used as soon as possible.

High temperatures when cooking, break down the oils chemical composition and the antioxidants which causes oxidation and toxins.  Polyunsaturated fats are more susceptible to oxidation during heating.  Soo…. to conclude, olive oil is better used for cooking than polyunsaturated oils such as canola, sunflower, corn, or rapeseed oils.

The term “cold press“, is the process of adding heat to the olives which allows more oil to be extracted from them.  On the other hand this process destroys some of the flavor and aroma of the oils.

Oxidation, (is a chemical reaction in which the atoms are changed).  A little chemistry….

The best oils that can tolerate high levels of heat are:  Coconut oil, Butter, Palm oil, and Peanut oil.

Olive oil is also used cosmetically.  It is used for your hair and scalp to eliminate dandruff, to soothe sunburns, wrinkles, as a skin softener, facilitates our liver in its processing, and our brain function.


Quinoa is a very popular whole grain that is high in protein.  It is related to spinach. It is considered to be a complete protein because it contains all 9 amino acids.  You can use it in so many different ways.  I cook it and then add vegetables, walnuts and dried cherries, delicious.  But some people have an intolerance or an allergic reaction to the grain.  Even-though it is naturally gluten free, it can cause stomach pain for some.  It has almost double the fiber of some grains.  It contains Saponin, (a chemical compound found in plants), the seeds can be toxic.  If you eat quinoa for health reasons or just because you like it, or a vegetarian and experience symptoms of bloating, or abdominal pain, you may have an intolerance to the grain.  There are many other healthy choices:  Whole grains is what to look for.  Buckwheat, barley, millet, amaranth, brown rice, oat, rye and spelt.  Venture outside of your box at the grocery store.  These are all good healthy choices for optimal health.

Remember to make a memory every day, and don’t apologize for who you are!  Rebecca