Homemade Instant Noodle Cups are perfect for a work lunch or travel

Left to right - Chicken tortilla soup, Native flavor noodle cup, Pho with an egg 

Left to right - Chicken tortilla soup, Native flavor noodle cup, Pho with an egg 

Chicken Tortilla Cup - Serves 2

  • 2 Mason Jars
  • 1 C cooked black beans
  • 1/2 C corn
  • 1 Tbsp minced green chilis
  • 1/3 C shredded chicken, cooked
  • 1/4 C zuchinni noodles, or any cooked variety
  • 1/2 C diced tomatoes, in juice no flavor
  • 1/2 tsp chili powder
  • 1 tsp cumin
  • 1 garlic clove, minced or 1/2 tsp powder
  • 1/4 yellow onion, diced or 1 tsp powder
  • fresh cilantro
  • lime wedge
  • 1 tbsp olive oil
  • Fresh avocado/tortilla strips -optional
  • sriracha 

In a sauce pan combine oil, cumin, onion, chili powder and garlic. Saute' or 3 min then add your tomatoes cook another few min, and let cool. To assemble your jar, on the bottom add your mixture, then hot sauce if desired. Next layer is beans, corn and chilis. On top of that is your noodles, then chicken. Top layer is cilantro, lime wedge, and tortillas or avocado. If you use broth instead of water, they will be more flavor and health benefits. Just fill with very hot liquid, cover for a 3 min and stir well. I prefer to use chopsticks to get it mixed well.

Native Noodle Cup 

  • 2 Mason Jars
  • 1 C combined frozen carrots, cooked black beans, and diced celery
  • 2 Tbsp dried nettles
  • 1/4 C leeks, minced 
  • 1 garlic clove, minced
  • 1/4 tsp oregano dried
  • 1/8 tsp sage, dried
  • 1/8 tsp paprika
  • Pinch of red pepper flakes
  • 1 Tbsp olive oil or butter
  • 2 C fresh zuchini noodles
  • 1/2 C shredded chicken- optional
  • Black pepper/Sea salt

In a sauce pan combine oil, leeks, garlic, sage, paprika, oregano, nettles and saute' for 3 min. Let the mixture cool before filling your jar. Bottom layer is the saute mixture, then top with pepper flakes, and your beans, corn and carrots. Next layer is noodles, then chicken. You could add fresh herbs instead, but won't pack a lot of flavor unless you add broth. Place in the fridge and just add hot liquid when ready to eat. Leave enough room in your jars for the liquid. 

Instant Pho Noodle Cup

  • 2 Mason Jars
  • 1/2 C mushrooms, sliced thin
  • 1/2 C bok choy,
  • 1/4 C bamboo shoots, rinsed
  • 1/8 tsp fish sauce
  • 1-2 tsp ginger, ground
  • 1 garlic clove, minced
  • green onion, diced 
  • Fresh Bean sprouts
  • 1 C yaki soba noodles, cooked 
  • lime wedge
  • fresh Basil, diced 
  • 2 soft or hard boiled eggs
  • 1 tbsp sesame oil
  • sriracha or chili oil

In a sauce pan saute sesame oil, garlic, fish sauce, ginger, mushrooms for 3-4 min  Then Add bok choy for additional 2 min. Remove from heat and let cool, then fill bottom of mason jar. Next layer is your hot sauce if desired. Then top with Yaki soba noodles, and fresh basil and bean sprouts. Top layer is lime and egg or any protein source of choice. I would prefer to use broth with this recipe for rich flavor, but cooking the ingredients prior is essential. 

Fresh Spring rolls filled with Asian tofu slaw, served with a Sweet chili and ginger dipping sauce

Ingredients for Rolls

  • Package of Vietnamese rice paper wraps
  • Asian tofu slaw ( see recipe below)
  • black sesame seeds
  • Handful of spinach

ipping Sauce

  • 1 Blood orange, juiced
  • 2 Tbsp Sweet Chili Sauce
  • 2 Tbsp Rice wine vinegar
  • 1 drop ginger essential oil, or 1 tsp fresh
  • 1 tsp soy sauce

To assemble the rolls, add water to the wrap and spread evenly. Continue to smooth it with your hands until its pliable. Lay down fresh spinach, then 1/3 C slaw, begin to  roll one side in then both ends, continuing to roll until enclosed. Top with sesame seeds and place in fridge for at least 2 hours.  For the dipping sauce just whisk all ingredients together. 

Veggie stuffed Portabella mushroom pizza is so easy and perfect for the grill.

Recipe for 4 pizzas

  • 4 portabella mushrooms, stems removed and center scooped out
  • 2 garlic cloves minced
  • 1/2 C  marinara 
  • 1/2 C fresh spinach
  • 1/2 C bell pepper diced
  • 2 tbsp fresh basil
  • 1 tbsp nutritional yeast 
  • 1 tbsp balsamic vinegar
  • 1 green onion diced
  • 1 ripe avocado 
  • 1 tbsp olive oil
  • fresh cilantro 

Pre heat oven to 450 F. To prepare mushrooms rinse well, then remove the stems and scoop out some of the inside and pat dry. Place mushrooms on a baking sheet lined with foil and brush olive oil on each one. Then place 2 tbsp sauce inside each one, followed by spinach, garlic and basil. Divide the bell pepper in 4 portions, and sprinkle nutritional yeast on top. Season with salt/pepper if desired. Bake 8-10 min, drizzle with balsamic vinegar and place back in oven 2 min on Broil. Top with fresh avocado and cilantro. 

Mock Tuna salad with tempeh, is perfect for a party appetizer or quick lunch dish.

Makes 3 Cups


  • 1 15 oz can rinsed and drained garbanzo beans
  • 3 celery stalks chopped
  • 2 garlic cloves minced
  • 1 package tempeh lightly crumbled
  • 1 1/2 tbsp fresh dill chopped
  • 1 tsp dijon
  • 2 drops lemon essential oil or 1/2 lemon juice
  • 1 jalepeno seeded
  • 3 tbsp veganaiise or substitute with 3 tbsp greek yogurt and 1 tbsp grape seed oil
  • diced green onion
  • salt/pepper

In a food processor blend garlic, garbanzo beans, dill, and jalepeno. In a mixing bowl combine  veganaisse, mustard and lemon. Then add all remaining ingredients and chill for a few hours, can be served with crackers, sliced cucumbers or in lettuce wraps


My Curry butternut squash quinoa bowl will warm you up, and boost your immune system.

Recipe for 2


  • 1 diced parsnip sprinkled with turmeric and paprika 
  • 2 golden beets sprinkled with cinnamon 
  • 2 purple carrots chopped
  • 1 tbsp coconut oil
  • 1 winter squash cut length wise and seeded, then add 1 tbsp ghee and salt/pepper
  • 1 C cooked quinoa 
  • 2 tbsp unsweetened coconut flakes

Preheat oven 400 F,  on wax paper spread coconut oil and bake parsnips 35-45 min, carrots 20 min, and beets 25 -35 mins. The squash can take up to an hour, remove any peels and mash or blend in food processor. 

Ingredients for sauce

  • 1 tbsp coconut oil
  • 1 shallot diced
  • 2 garlic cloves mined
  • 1 C coconut milk
  • 1 tbsp yellow curry powder
  • 1/4 tsp Garam masala
  • 1 tsp chili flakes
  • 1 tsp honey
  • 2 drops ginger essential oil or 1 tsp
  • 1 drop lemon 

In a sauce pan heat oil, garlic and shallot sauté for 3 min. Add remaining ingredients and bring to a simmer and cook 10 min.  Pour sauce mixture over quinoa and  veggies then top with coconut flakes.