Today I am inspired by the incredible ingredient that is kid and adult friendly, BROCCOLI.  I am featuring a delicious, mouthwatering BROCCOLI SOUP.  The kids will love it because it is smooth and creamy without dairy.  For the past several days I have been talking about Superfoods that boost the immune system.  Broccoli certainly is part of that list.  The recipe calls for Onions and Garlic which are on the list.  I have not paid homage yet to Broccoli and Almonds.  I make my own Almond Milk every few days by soaking one cup of non-roasted Almonds overnight.  Then in my Vita Mix blender I add 3 cups of purified water and the one cup of now plumped up Almonds.  After the mixture is smooth I strain it in cheesecloth which separates the solids from the milk itself.  You can use a kitchen towel to do the same thing.  This milk will last 3-4 days, since it is pure and has no thickeners like carrageenen and nothing to make it last.  You'll never taste the same in a packaged Almond Milk at your grocery.  Almonds contain lots of healthy fats, fiber, protein, magnesium and Vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss.  Now for Broccoli, one of the most important superfoods.  This superfood is loaded with fiber, antioxidants to fight cancer, and vitamin C to aid in iron absorption. Broccoli is a great source of calcium to help control blood pressure and build strong bones.  Broccoli is the main ingredient in today's recipe.  At the end you will add 1/2 cup of Almond Milk to make the soup even creamier.  Enjoy!!

            CREAMY BROCCOLI SOUP

3 Tablespoons Extra Virgin Olive Oil
2 small Carrots, sliced thin
2 ribs Celery, sliced thin
1 - small Sweet Onion, chopped
3 cloves Garlic, minced
2 bunches Broccoli, florets separated and stems sliced
1 teaspoon fresh chopped Thyme
1 Bay Leaf
2 Tablespoons Braggs Liquid Aminos or salt
Ground Pepper
1/4 cup Dry White Wine
4 cups Vegetable Broth
1/2 cup Almond Milk

1)  In a soup pot heat the Extra Virgin Olive Oil and then add the Onions, Celery, Carrots, Fresh Thyme and Bay Leaf.  Stir until all ingredients are covered with oil.  Lower the heat from medium high to low and let simmer for 10 minutes.  
2)  Add the Garlic and stir in for 30 seconds.  Then put the broccoli florets and stems in the pot along with the White Wine, Braggs, Vegetable Broth and Ground Pepper.  Bring to a boil then lower to simmer for 30 minutes.  
3)  After 30 minutes the veggies should be soft.  In batches add to your blender and blend until smooth.  Pour each batch into a bowl and when finished return the soup to the pot.  Add the Almond Milk and stir until completely combined.  Serve hot and enjoy!!!

I guess I needed the time away from this Blog to come back and say I'm fired up.  My creative juices are working overtime.  I'm coming up with some incredibly life saving, immune building recipes such as VIETNAMESE SALMON & VEGGIES WITH RICE.  This recipe includes 7, yes 7 Superfood ingredients.  You can certainly use Rice Noodles instead of Rice in this recipe.  Let's look at the superfoods we're using for this dish.  They are:  Shitake Mushrooms, Ginger, Bell Peppers, Salmon, Garlic, Scallions and Limes.  Yesterday I explained the importance of Mushrooms, Garlic and Onions (Scallions).  I won't repeat them but will start out with Ginger which has been used to fight off illness such as colds and flu.  It is an anti-inflammatory, anti- oxidant, reduces muscle pain and soreness, lowers risk of heart disease and among many other things is one of the healthiest spices on the planet.  Next are Bell Peppers which are an excellent sources of vitamins C and A–antioxidants that neutralize free radicals, thus helping to reduce the risk of heart disease, some cancers, and cataracts, and to alleviate symptoms of arthritis and asthma.  Pretty powerful huh?  Moving along. Astaxanthin is a natural antioxidant found in SALMON – it’s a deep red, fat-soluble pigment that helps give Sockeye Salmon its vibrant hue. It’s also one of the world’s most powerful carotenoids, with an ability to quench free radicals that are 6,000 times stronger than vitamin C and 550 times that of vitamin E.  Mackeral, Sardines and other oily fish are also in this category.  Lastly, Limes are among the citrus categrory of superfoods.  They're nutritional powerhouses — high in vitamin C, antioxidants, and other nutrients.  This dish is going to be exquisite.  For anyone who is a fan of Southeast Asian cuisine will love this healthy, immune boosting delight.  Enjoy!!

     VIETNAMESE SALMON & VEGGIES              WITH RICE OR RICE NOODLES

3 Tablespoons Toasted Sesame Oil
1 large Sweet Onion, sliced thin
3 Scallions, sliced thin
3 Garlic Cloves, minced
1" piece of Ginger, minced
1" piece Lemon Grass, minced (from the bulb end)
1 each Red and Yellow Bell Pepper, julienne (cut in thin strips)
4 ounces sliced Shitake Mushrooms
1 Lime, zest and juice
1/4 cup dry White Wine
1/4 teaspoon Red Pepper Flakes (optional but very powerful antioxidant)
1 Tablespoons Braggs Liquid Aminos (gluten free pure soy sauce, no wheat)
1 Tablespoon Vietnamese Fish Sauce
(in any grocery store in Asian foods)
1 pound skinless Wild Caught Salmon, cut in 1" chunks
1/2 cup chopped Cilantro
1 cup raw Brown Rice or 8 ounces Rice Noodles (cooked per package instructions)

1)  In a large skillet heat 3 Tablespoons Toasted Sesame Oil over medium high heat.  Add the Lemon Grass, Ginger, Garlic and Onion. Reduce the heat to low and cover, allowing all of the oils in the spices, Sesame Oil and Onion to combine their juices.  This should take 10 minutes. 
2)  Uncover and add the Bell Pepper strips, Shitake Mushrooms, Lime Zest and Juice, Braggs Liquid Amino, Fish Sauce, White Wine and Red Pepper Flakes (optional but important).  Taste the sauce to see if you need to add any more Braggs, Fish Sauce and/or White Wine.  The key to being a good cook is frequently tasting and adjusting.
3)  When the veggies are crispy and almost done, add the Salmon chunks.  Be careful.  They cook fast and can break apart easily.  It is best to turn them over to cook using a spatula which will get under the chunks instead of breaking them apart.  This should take 2-3 minutes for medium and 3-4 minutes for well done.  Sprinkle all over the Scallions and the chopped Cilantro.  Stir and serve.  
4)  Serve over Rice Noodles or Brown Rice.  Unbelievable!!

Let's put some of those superfood ingredients together to form a wonderful healing dish that will help to boost your immune system.  How about KALE AND WHITE BEAN SOUP.  At this time, it is so vital to know what is going into your foods.  Creating a dish from scratch is important.  Let's start by listing the superfoods that are going into this incredibly delicious soup.  We have Onions, Garlic, White Beans, Kale and Mushrooms.  That's a lot of superfoods in one meal.  First we have Onions whichcontain antioxidants and compounds that fight inflammation, decrease triglycerides and reduce cholesterol levels — all of which may lower heart disease risk. Their potent anti-inflammatory properties may also help reduce high blood pressure and protect against blood clots.  Next we have Garlic which has natural antibacterial and anti-inflammatory properties, helping you ward off illness and recover quicker. We then are using White Beans which are high in fiber and antioxidants. Beans aren't just good for the waistline, they may aid in disease prevention, too.  Kale is next.  It is the new lettuce for many and can be cooked or eaten raw. Eating one cup of chopped kale gets you over 200% of your daily value of vitamin A, 134% of your daily value for vitamin C, and almost 700% of your daily value for vitamin K! In addition, kale contains important minerals like manganese, potassium and copper.  As most ingredients, it is best to eat kale raw to gain the maximum benefits, however, in the culinary world we like to diversify the use of ingredients and it is best to follow this recipe and cook it rather than leaving it out of the soup entirely.  Lastly, mushrooms are a superfood, and one of the most health-promoting foods on the planet. An estimated 50% of edible mushrooms are considered functional foods, meaning that they have a potentially positive effect on health beyond basic nutrition.  Mushrooms contain varying degrees of protein and fibre. They also contain B vitamins as well as a powerful antioxidant called selenium, which helps to support the immune system and prevent damage to cells and tissues. There you have it.  In this recipe we are creating a nutritionally dense meal.  Enjoy making it and enjoy eating it.  Save some for the next few days by freezing the rest.

         KALE AND WHITE BEAN SOUP

1 medium size Sweet Onion, chopped
2 Tablespoons Extra Virgin Olive Oil
3 Garlic Cloves, minced
2 Carrots, sliced 1/4 inch
3 Celery stalks, sliced 1/4 inch
1 teaspoon fresh chopped Thyme
1 Bay Leaf
4 ounces sliced Bella Mushrooms (or White Mushrooms)
3 - 15 oz. cans White Beans (Cannellini or Great Northern)
1 - bunch Kale, no stems or ribs, tender leaves only
4 cups Vegetable Broth
2 Tablespoons Braggs Liquid Aminos (or salt)
1/2 teaspoon Black Pepper
1/4 cup Dry White Wine

1)  In a soup pot heated on medium high heat with the Extra Virgin Olive Oil, add Onions, Celery and Carrots, fresh Thyme and Bay Leaf.  Stir until completely coated with oil.  Turn the heat to low and cover allowing the juices of the vegetables to mix with the oil, called sweating.  
2)  After the onions become translucent, add the garlic and raise the heat back to medium high, cooking the garlic for 1 minutes and not allowing it to brown.  Add the Beans, Mushrooms, Vegetable Broth, Braggs Liquid Aminos (or salt to taste), Pepper and White Wine.  Bring to a boil.
3)  Lower the heat to simmer and cook for 30 minutes until the vegetables are soft.  Stir in the Kale and cook for an additional 15 minutes.  Serve hot with an Italian Baguette.  

Good Day fellow humans. We are all one, all the same, no difference except for the lifestyle we CHOOSE to live.  We all have the same physical makeup no matter if we are black, white, red, yellow, light brown, dark brown, doctor, lawyer, custodian, homeless, Muslim, Jew, Christian, etc.  I think that many of us realize that as a fact even more due to a virus that is going around.  It has no prejudice.  We are all in this together.  However, we are very powerful indeed because we have the power of CHOICE.  This time that has befallen the planet could be viewed as a wakeup call.  How are you living your life?  How are you treating your body?  Is your immune system strong?  What do you do daily to strengthen your resistance to illness?  There is no blame!!  No one country is to blame.  Illnesses that can be deadly have been around for centuries.  Many people have expected a magic pill to cure illness.  They continue making poor choices and lean on the medical community to heal them.  Well this time the medical community is stumped, big time.  So that finger that is pointing away from you turns around and is not pointing back at you.  It's your opportunity to take responsibility for your body.   Since we have the time during self quarantine to sort this out, we can fight back.  Here is a list of superfoods that are nutritionally dense, high in anti oxidants and anti bacterial.  I have included a delicious bowl that I call THE IMMUNE BOOSTER.  Delicious, soothing, powerful.  To your continued health and happiness!!
​
List of Superfoods (nutritionally dense, high in fiber, vitamins and anti oxidants)
1) Blueberries
2) Turmeric
3) Garlic
4) Ginger
5) Onions, shallots
6) Almonds
7) Sunflower and Pumpkin Seeds
8) Kiwi
9) Citrus
10) Kale
11) Oily Fish (salmon, mackeral, sardines, etc)
12) Mushrooms
13) Bell Peppers
14) Broccoli
15) Avocado
16) Brussels Sprouts
17) Cinnamon
18) Parsley
19) Lemons and Limes
20)Beans

             THE IMMUNE BOOSTER
2 Frozen Bananas
1/4 teaspoon Ground Turmeric
1/4 teaspoon Ground Ginger
Zest of one Organic Lemon (not waxed)
1 Echinacea Tea Bag
1/2 teaspoon Vanilla Extract

Pour boiling water into one cup with an Echinacea Tea Bag.  Let it cool completely.  

In a blender or food processor add the Bananas, Turmeric, Ginger, Lemon Zest, the cooled Echinachea Tea and the Vanilla.  If it is not sweet enough you can add the sweetener of your choice EXCEPT sugar.  You can use stevia, monkfruit, honey or maple syrup to taste.  The bananas will usually make this sweet enough.

Pour into a bowl.  It will be nice and thick.  Top with Sunflower Seeds, Pumpkin Seeds, Berries and/or Granola.  Delish!!!!

I know I've been away for the past almost 2 months from my regular articles.  I needed the break after providing a blog for 103 days in a row.  I'm back to help all of those who are interested in maintaining a strong immune system.  It is so important because it will help to ward off illness that can take any form.  There are a few things to consider taking very seriously if you are looking to protect yourself and your family and loved ones:
Healthy ways to strengthen your immune system

1. Don't smoke.
2. Eat a diet high in fruits and vegetables.
3. Exercise regularly.
4. Maintain a healthy weight.
5. If you drink alcohol, drink only in moderation.
6. Get adequate sleep.
7. Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly if you are a carnivore.

This may seem like a lot of work and a lot of time.  It may seem unattainable.  Really all you have to do is do one thing and only begin with one thing to focus on.  This will set you on the road to strengthening your immune system.  Don't look overwhelmed.  You are your biggest judge and jury.  Give yourself some slack and give yourself the gift of a healthy body which contributes to a healthy mind.  After you have taken a step toward one of these (or more if you can) then move on to another one of the seven.  Tell yourself that you can do it.  Anyone can.  It takes a commitment.  I am healing from prostate cancer as we speak.  I took it upon myself to go through a Holistic regimen that I believe in.  It takes a strong desire, a major commitment and consistency to spend 3-4 hours each day achieving this regimen I laid out for myself.  It works too.  It has been over 60 days and I am saving my life and healing my body.  If the quality of your life is important to you, as mine is to me, get on board.  The Corona Virus is much like any horrible illness in that you can succumb to it, become more susceptible to it or strengthen your resistence to it.  Tomorrow I will list the superfoods and begin offering recipes to help strengthen your immune system.  For now, the drink that I am highlighting in this post will help.  It is a drink I take every morning and will alkalize your body.  Drink it first thing in the morning after you drink your 8 ounce glass of water.  It is called an APPLE CIDER VINEGAR SHOT.  Get on the road to health or continue on it if you already are.  Blessings!!!

        APPLE CIDER VINEGAR SHOT
Ingredients:
1 Tablespoon Apple Cider Vinegar
1/2 teaspoon Ground Ginger or 1 teaspoon fresh Ginger Juice
1/2 teaspoon Ground Turmeric or 1 teaspoon freshly squeezed Turmeric Juice
Cayenne Pepper (to taste, some like it hotter than others) See note below
Honey, a packet of Monkfruit Sweetener or Stevia (to taste)

Pour the Apple Cider Vinegar in a glass along with the Ginger, Turmeric, Cayenne and Sweetener.  Mix well.  Enjoy.  I'm addicted to it and start my mornings with it.

NOTE:  It is important to add the cayenne, even if you don't like the heat.  It doesn't have to be a lot but as much as you comfortably add will help alkalize your body and cleanse your blood.

Hi everyone.  I've been taking a break from my Tip of the Day and Recipe for most of the month.  My Prostate Cancer of 2004 has returned and I have the incredible opportunity to heal myself yet again as I did in 2004.  I will continue the recipes and offer those that heal cancer for now. Today I give you RAW HUMMUS. I am blessed with this knowledge on healing myself and this is another opportunity to achieve the highest form of health as I did in 2004 and 2005.  I got the news last Saturday and went on a 3 day juice fast, colon cleanse and wheatgrass enemas starting last Monday.  I am doing this every day and started eating on Wednesday evening only raw cuisine with zero sugars.  I am so grateful to be given the knowledge on preparing foods and juices and a regimen that will heal me.  This includes being grateful each day; keeping a very positive, loving attitude each day; meditation; accupuncture; colon cleansing; deep tissue massage; helping others.  What an incredible opportunity to know and feel even deeper that Holistic Healing works and that I can help others with the wisdom I have.  At 73 (March 2nd) I am a role model living a healthy lifestyle.  Anyone can do this with just a commitment and consistency.  Come join me on this incredible adventure.  

                     RAW HUMMUS​

2 cups Sprouted Chickpeas (can be purchased in refrigerated section at Whole Foods Market from Glaser Farms) otherwise see instruction #1 below.
1/2 cup Extra Virgin Olive Oil
1/2 cup Purified Water
3 Tablespoons Raw Tahini
1 teaspoon Himilayan Salt
3 cloves Garlic, chopped
4 teaspoons Ground Cumin
Pinch of Cayenne Pepper
1 Lemon, juiced 
Parsley for garnish
1/2 teaspoon Ground Pepper
1 teaspoon Ground Sumac
Extra Virgin Olive Oil

1)  If you cannot buy already sprouted Chickpeas, then place 2 cups of Chickpeas in water and let them soak overnight.  Drain the water and place the Chickpeas in a collander.  Rinse them thoroughly with cold water and place the collander over a bowl to catch the drippings of water.  Each morning and night rinse the peas with cold water for 2 days until a tail is visible on the Chickpea.  It's now ready to use.
2)  Pour water, 1/2 cup Extra Virgin Olive Oil, Salt, Raw Tahini, Cumin, Cayenne, Lemon Juice in a high powered blender (Vita Mix for example).  Blend well.  Add the Sprouted Chickpeas and continue to blend adding more Salt if necessary and ground Black Pepper (to taste).  
3)  You should be able to use the plunger  when using a Vita Mix if the mixture is too thick and needs help processing to smooth.  Add Extra Virgin Olive Oil to thin it out if too thick.  Remember, when refrigerated the Hummus will get thicker anyway so don't thin it out too much.  
4)  To serve, place the hummus on a large plate.  Create a well in the center (not too deep) and pour a bit of Extra Virgin Olive Oil in the well.  Then sprinkle Ground Sumac and chopped Parsley over the Hummus.  It is so delicious.  Don't eat the whole recipe yourself. Please share!!!

Hi Everyone!!!  It's 2020.  YAY!!! What time is it?????  It's time to turn over a new leaf and start a wonderful nutritious meal plan.  If you are continuing your journey and don't have to turn over any leaves then kudos personified to you.  A pat on the back also for those of you who want to make changes that benefit your health.  Today I'm featuring GREEK STYLE SUSHI completely vegetarian (vegan if you substitute the feta cheese) and KETO and PALEO friendly, Kosher, low salt and delishhhhhh.  All you need for this is a potato peeler and you've got something that has all of the elements to satisfy you.  I support anyone who is lowering their sugar and carb intake.  Sugar is the worst drug on the planet.  Why?? It causes illnesses, overeating, weight gain, depression, low self esteem to name a few.  It is so prevalent in our culture.  So many foods have hidden sugars in them which is why it is important to read the labels carefully to see how many grams of sugar are in the foods that you buy.  The beauty of making your own foods is that you are the master and controller of what goes into everything you eat.  Please feel free to write any comments and I will answer your questions.  Be healthy.  With a healthy body, you achieve a healthy mind and spirit.  You feel good and your self esteem skyrockets.  Blessings!!

                 GREEK STYLE SUSHI
1 large English Cucumber
1/3 cup Hummus
1/4 cup Crumbled Feta (or Feta Style Vegan alternative) 
1/4 cup chopped Kalamata Olives
1/4 cup chopped Cherry Tomatoes
Small sprigs fresh Dill
Lemon wedges (optional)

 

1. Using a vegetable peeler, slice cucumber into thin flat strips. Lay slices down on paper towels to drain excess moisture.
2. On a cutting board or clean work surface, lay two slices on top of each other. Spread a thin layer of hummus on top of each slice, then sprinkle feta, kalamata olives, and cherry tomatoes on top.
3. Tightly roll each cucumber slice. Stick a small sprig of dill into each sushi piece. Squeeze fresh lemon juice on top, if using.

You definitely can't beat this appetizer.  Your guests will love you for it.  Grain Free, Sugar Free, Low Calorie.  What else do you need?   Enjoy!!!

I'm ending this year with an incredible snack you can serve at your New Years Eve or Day celebration. It is AVOCADO CHIPS.  I fell in love with these because they are definitely KETO friendly and I watch my sugar and carb intake.  They are easy and loaded with healthy fats from the avocado and great with salsa and/or hummus.  You can eliminate the parmesan cheese if you don't do dairy.  It's not totally necessary.  I am having people over on the 11th of January for a singing bowl, reiki, meditation, card reading celebration in my backyard also hosted by 2 talented friends who are going to direct the event.  I'm going to make some awesome foods to feed people.  It's time folks to really get serious, if you're not already, about good nutrition and being consistent about it.  Bless all of you and have a Happy and Healthy New Year.  Keep your animals safe.

                 AVOCADO CHIPS

1 large ripe Avocado, mashed
3/4 cup Parmesan Cheese (for Vegans the alternative or leave it out if desired)
1/2 teaspoon Italian Seasoning
1/2 teaspoon Red Pepper Flakes (optional)
1 teaspoon Lemon Juice
1/2 teaspoon Garlic Powder
Salt and Pepper to taste

​

1. Preheat oven to 325° and line two baking sheets with parchment paper. In a medium bowl, mash Avocado with a fork until smooth. Stir in Parmesan, Lemon Juice, Garlic Powder, Red Pepper Flakes (optional) and Italian seasoning. Season with Salt and Pepper.
   
2. Place heaping teaspoon-size scoops of mixture on baking sheet, leaving about 3” apart between each scoop. Flatten each scoop to 3" wide across with the back of a spoon or measuring cup. Bake until crisp and golden, about 30 minutes, then let cool completely. Serve at room temperature.  These are unbelievable.  Try it and I bet you'll make them often.

Wow!!! I can't believe it.  I am actually submitting my 100th Tip of the Day.  What a milestone.  I am committed to helping people attain a high level of health through living a healthy lifestyle.  It is so important to feed our bodies with respect.  It is the only one we have.  Because of the holidays and wanting to fit in, I went off my regimen and ate sugar and high carb treats.  It is a lesson that repeats itself in my life.  Because of this "food" I felt horrible, low self esteem, gloom and doom and depressed.  This is how it affects me.  My body is pure and going off my lifestyle to be like others I have been celebrating with came at a high price.  I'm back on track and feeling a heck of a lot better.  Today I am offering a Vegan delight that I make for family, friends and clients.  Please believe me when I say that I don't fault anyone for what they eat.  I'm not anyone's judge and jury.  I give information so people hopefully will make good choices for themselves.  I wish you blessings and the best of health.  

      VEGAN SAUSAGE WITH LENTILS

1 Sweet Onion, chopped
2 Carrots, chopped fine
3 cloves Garlic, sliced thin
4 Tablespoons Extra Virgin Olive Oil, divided
1 Tablespoon minced Fresh Rosemary
1 Tablespoon Tomato Paste
3 cups Vegetable Broth
1/4 cup Red Wine, Cabernet
2 Tablespoons Braggs Liquid Aminos
1 cup Brown Lentils
2 cups roasted Butternut Squash
1 Bay Leaf
1 pound Vegan Sausage (mild or hot)
1/2 cup chopped Cilantro Leaves

1)  Preheat the oven to 400 degrees.  Cut the Butternut Squash into small cubes.  Toss them in a bowl with 2 Tablespoons Extra Virgin Olive Oil.  Place in the oven and roast for 30 minutes.  Remove and set aside.
2)  In a large skillet over medium heat add 2 Tablespoons of Olive Oil.  When the oil is hot, add the Onion and Carrots and cook until soft, about 10 minutes.  Add the Garlic, stir and cook for 1 minute, not allowing Garlic to brown.  Add the Vegetable Broth, Red Wine, Braggs, Rosemary, Bay Leaf and Tomato Paste.  Stir until combined.  Raise the heat to high and add the Lentils. 
3)  Slice the Vegan Sausage (mild or hot) in thin slices and add to the skillet.  Reduce the heat to simmer and cook for 30 minutes until the Lentils are soft but hold their shape.  Add the Roasted Butternut Squash.  Cook for 5 minutes and turn off the heat.  Add the Cilantro and serve.   Enjoy!!

Hi everyone.  Blessings to all of you.  I realized today that I skipped Tip of the Day #95 and need to correct that.  So, today I am featuring a Vegan dish which is incredible called BLACK BEAN AND QUINOA BOWL.  I have a client that I visit on Wednesdays and do batch cooking.  She has this so often because it is a perfect protein which means the mixture of the high protein grain quinoa and the legume black beans are combined in one dish.  Quinoa is one of the oldest grains on the planet and very high in protein.  The flavors are very sophisticated since many of the ingredients are roasted which kicks it up a notch (as Emeril Lagasse would say).  It's a great dish for dinner along with salsa, guacamole and chips.  SALUD!!

     BLACK BEAN AND QUINOA BOWL


1 Sweet Onion, chopped well
3 cloves Garlic, minced
2 ears Corn, shucked into individual grains
1 cup Grape Tomatoes, halved
2 Avocados
2 - 15 ounce cans Black Beans, rinsed
1 cup Tri Colored Quinoa
1/4 cup Cabernet Red Wine
1 cup Vegetable Broth
2 Tablespoons Extra Virgin Olive Oil
3 Tablespoons Toasted Sesame Oil
1 Tablespoon whole Cumin Seed, roasted
1/2 cup chopped Cilantro
3 Tablespoons Braggs Liquid Amino
2 Tablespoons Red Wine Vinegar

1)  Preheat the oven to 400 degrees.  Line a baking sheet pan with parchment paper by spraying the pan itself with Olive Oil and laying the paper on top of that.  The result is the paper will not move.
2)  In a large bowl mix the halved tomatoes and corn kernels with 2 Tablespoons Extra Virgin Olive Oil.  Pour the contents onto the sheet pan, spreading the contents evenly in one layer.  Bake for 15-20 minutes.  Remove and set aside.
3)  Meanwhile, cook one cup of Tri Colored Quinoa, which will yield 2 cups cooked, for 20 minutes per package instructions.
34)  Pour the Whole Cumin Seed in a dry skillet over high heat.  Move the seeds around frequently until you hear the seeds start to pop.  The smell is so fragrant.  Remove from the heat and pour into a bowl so the seeds stop cooking.
5)  In a large skillet over medium high heat, pour 3 Tablespoons Toasted Sesame Oil.  Add the chopped onions and reduce the heat to medium low.  Cook until the Onions start to brown.  Add the minced Garlic and stir for one minute.
6)  Add the drained Black Beans, toasted Cumin Seeds, Red Wine, Braggs Liquid Amino, Vegetable Broth, the Roasted Grape Tomatoes and Roasted Corn Kernels.  Stir well and cook for 5 minutes.  
7) Serve in a bowl by adding a layer of Quinoa first.  Then top the Quinoa with the Black Bean mixture.  Add a splash of Red Wine Vinegar and sprinkle Cilantro on top with slices of ripe Avocado on the sides of the bowl.  Serve with Salsa,  and Tortilla Chips.