FoodSmarty's Nutritional Advice

Simple recipes and nutrition information for great taste and health.

Indian Roast Cauliflower


1/2 head to 1 head cauliflower

2 t garam marsala

1 t turmeric

3-4 T coconut oil


Slice cauliflower longways. Lay on a glass baking pan and sprinkle with spices and dot with coconut oil. Bake at 375 F for 15 min.


Red Cabbage and Potato Soup

This is a simple soup and is rich in flavor despite being dairy-free and meat-free. Red cabbage is full of glucosinolates, such as sinigrin, which are a secondary metabolite of the family of plants Brassicaceae. In addition to imparting the “cabbage” odor, glucosinolates are also anti-carcinogenic. The macrobiotic diet, especially good for cancer patients, is very rich in plants from the Brassicaceae family. This soup is not considered macrobiotic, because it includes white potatos, which are from the family Solanaceae, considered by some in the lay community to be inflammatory. This has not been proven scientifically. Potatos are a simple carbohydrate and should only be eaten on occasion. They do have more potassium than coconut water.



1/2 head red cabbage

1 lb potato

1/2 white onion

1/2 c red wine

1/2 t Himalayan sea salt



Use the other half of the cabbage for a fresh salad, douse with apple cider vinegar and 1 t cumin seeds


  1. Simmer sliced cabbage in 2 quarts water for 10 min
  2. Meanwhile dice potato
  3. Dice onion
  4. Add onion and potato to water
  5. Cook until softened
  6. Put in food processor or blender and process until smooth
  7. Add salt and red wine and cook 5-10 min until alcohol is cooked outIMG_2901
  8. IMG_2908

Fancy Beans and Rice

The most beneficial bacteria for your gut are those that proliferate with a vegan diet. One does not have to have a strictly vegan diet to do this, but the majority of your meals should be a wide variety of legumes, grains and vegetables. Bacteria are resistant to occasional changes in the diet, but selection occurs for these beneficial bacteria over time with a proper diet. In other words you do not have to be vegan or vegetarian all the time to reap the same rewards, just most of the time.

I demonstrate two meals in one with this dinner. Both are simple meals and take 10-20 min of total time for the entire meal.


Dried black beans

Organic Red Peppers




Shiitake Mushrooms

1 Portobello Mushroom

Soy Milk

Garbanzo or Sorghum flour

Rose or white wine


Black Lava Salt (or any rock salt)

Fresh Cracked Pepper

Coconut Oil

Brown Rice

Black Beans with Red Pepper, Shiitake Cream Sauce Over Rice


Day 1 Meal: Red Pepper Tacos and Kale

Saute 1-2 red peppers and 2 onions with 2 garlic cloves

Scramble some eggs and mix part of the mixture in. Serve alone or in tortillas with a side of steamed kale (aka put kale in pan with a dollop of H2O and cover for 5 min on low heat) and baked sweet potatoes (put the potatoes in the oven whole and cook 30 min @ 350 degrees F.)

Put 1 -1 1/2 c black beans in a pan of water to soak overnight.


Day 2 Meal:

Black Beans with Red Pepper

In the Am:

Drain the water on the beans, cover with 3 quarts of water.

Cook beans 6-8 hrs on low heat.

Add sauteed peppers and onions and simmer 1 more hour. Add a couple sprigs fresh oregano 30 minutes before serving.

Shiitake Cream Sauce Over Rice

Bring pan of water to boil. Add 1 1/2 c brown rice, simmer 10 min and then drain water. Put in an oven proof dish along with 1/2 c veggie stock (or water) and 2 T coconut oil, and cover with foil. Bake at 350 degrees F for 30 min.


Saute 1/2 c chopped shiitake mushrooms and diced portobello in 2 T coconut oil. 

Blend in blender 1/3 c flour in 1 c soymilk add to mushroom pan along with 2 t coconut oil3-4 sprigs thyme and 1/4 t rock salt. Add 1/4 – 1/2 c wine. Wine can be added gradually throughout cooking. Let the strength of flavor determine how much wine you have. Stir mixture with a wisk well and frequently (every 5 min) as you cook mixture on low for the next 20 minutes or until it loses the raw flour taste. Add fresh pepper, pour over rice to serve.




Roast Chicken and Southwest Veggie Chicken Soup

This soup has two options. To make it with the chicken, or my favorite, chicken broth only. This is an excellent soup for winter time or if you are fighting off an infection, or getting over food poisoning from your ex-favorite taco place. I demonstrate both options here for the varied palates in your home.



Dinner the day before hand:

Roast Chicken:

Buy Bird

Stuff with mushrooms, onion, and thyme or with Mushroom Pecan Stuffing.

(I froze extra portion of stuffing when made two months prior, I defrosted stuffing on warm/200 degrees in oven for about 40 min)

Roast a whole 3.75 lb organic free range chicken in oven at 425 degrees for 1 hour ten minutes. 15 min before chicken is done cooking add the florets of one head of broccoli. For a moister chicken (albeit an extra step that a man may not be able to remember while you are gone) cover chicken with foil for the first half hour of cooking.

Save all bones for chicken and leave carcass with up to half the meat (or less).

Southwest Veggie Chicken Soup

6 servings, 8 small servings


*listed in order used

Roast Chicken Carcass

3 small yellow onions (1.5 c chopped)

2 lg. cloves garlic

1 t Himalayan sea salt

2-3 whole, dried chipotle chili peppers

1 T tomato paste

2 organic red bell peppers, diced

1 1/4 c organic frozen corn kernels

1 1/2 c finely sliced red cabbage

1/2 shot lime juice

1/2 c cilantro


watermelon radish, thinly sliced

avocado, diced


  1. Cook chicken carcass in enough water to cover for 6 hrs on low heat
  2. Warm sunflower seed oil on low, add onions and saute till translucent over medium heat uncovered until a few onions are browned
  3. Crush garlic with salt
  4. Add garlic, tomato paste and chipotle chiles
  5. After chipotle chiles have warmed a minute, scoop out of pan and deseed, return to pan
  6. Add red peppers, cover pan and turn heat down
  7. After 5-10 min, when peppers are bright red and softened, pour broth of chicken off pan of chicken carcass
  8. Leave chicken in pan to cool so it can be easily separated from bones by hand
  9. Add corn
  10. Leave on lowest heat setting for one hour
  11. Add cabbage
  12. Take bones out of chicken
  13. Add cilantro and lime juice, turn off heat
  14. Either add chicken back into pot, or put chicken into a large glass tupperware and pour half the soup mixture in with the chicken, leaving half the soup mixture chicken-free
  15. Add garnishes to serve



Soft Molasses Cookies, GF and DF

Molasses Cookies Done Right




MIX all dry ingredients:


2 ¼ c SmartFood Flour Mix



1 c teff flour

½ c sorghum flour

½ c garbanzo bean flour

¼ c navy bean flour


1 t baking soda

¼ t salt

1 ½ t cinnamon

1 ½ t ground ginger

½ t cloves

¼ t ground allspice

¼ t black pepper


Cream Wet Ingredients:


¾ c chilled coconut oil

1 lg egg yolk

1 t vanilla

3 T blackstrap molasses

1 T honey

2/3 c demara sugar (or use a combo of brown and organic/unbleached granulated sugar)

*demara sugar is a natural, large crystal sugar, I love the texture it gives and it looks in appearance halfway between organic unbleached sugar and brown sugar but with larger crystals.


Take heaping teaspoons of dough and roll into balls. Roll the balls in sugar and place on a greased baking sheet one inch apart. Flatten gently. Bake at 375 degrees for 9 minutes, let them continue baking on sheet pan after it is removed from the oven for about 7 minutes.


Quicky Gluten Free Gumbo for 2

Quick Gluten Free Gumbo for 2


A hearty bowl of vegetables and rice make a complete protein bolstered by peas or seafood. The warm tones and the variety of vegetables add vitamin C, thiamine, and vitamin B6. Vitamin B6 is used to make pyridoxal phosphate in the body and is very important for energy metabolism, along with thiamin.  Swiss chard is a powerhouse over celery adding the antioxidant Vitamin A and many polyphenols. The stems have a similar texture to celery and they serve as a wonderful aromatic.

The sunflower oil adds much needed polyunsaturated fat. Forget chicken in your traditional gumbo. Eat this for a real variety of nutrients.

Option to be vegan

I posted all these pictures and videos on how to do this on Instagram (12/10/2015).



Soak some (1 cup) brown rice in a bowl


Sauté 1/3 c SmartFood Flour in 3 T – 1/4 c sunflower oil (make a roux)

A roux is made by sautéing flour in oil on low heat until the flour turns brown red…be sure to watch it as it bubbles in the first stages and then bubbles become smaller and then the brown color develops…once it is tinged red it is finished, don’t burn it by trying to keep going, like nuts it will keep cooking on it’s own, stir constantly (ie frequently in my book).


Or mix in equal amounts:

Garbanzo flour

Brown Rice flour

Tapioca flour


Add 2 onions and olive oil, sauté while chopping other vegetables


Pull peas and/or langastino/shrimp out of freezer



1 red bell pepper

stems of swiss chard

2 inches daikon radish

1/3 c parsley


Saute till softened


Drain brown rice and add to pot with three cups water


Simmer 20 min-30 min

(Saute in a small amount of water the swiss chard leaves as a side dish)

Add a mixture of desired herbs


1 fennel frond

3 sage leaves

2 T fresh oregano

2-3 stems thyme

a few leaves lemon verbena

Add 1 heaping teaspoon miso (dark preferably)

Cook 5-10 min


Add ½-1 cup (frozen) peas and seafood option (1 c langoustines or shrimp)


Cook two min, serve


Add extra water anytime it is needed, 1-2 more cups depending on desired thickness, cooking time, and amount of rice added.

Vegan Cream of Broccoli Soup

Vegan Cream of Broccoli Soup

This soup can be made vegetarian or vegan. It was prepared for someone with high B12 needs so an egg yolk was included. This egg was from happy loved hens who live on rotating grass fed pastures. If you are chronically tired as a vegan, you may consider leaving out the dairy, which can cause problems such as inflammation among many. But using organic eggs from a reputable grower, you will be looking at $6-$8.00 a dozen, but this is the cost of treating chickens with respect and love.

Prep Time: 5 -7 min

Cook Time: 10 min


1 bunch broccoli, roughly chopped

½ onion cut in eighths (cut in half 3 times)

¼ organic red bell pepper

1/4 yellow squash

1 c water


Cook above covered for about 5-7 min on low heat




¼ c coconut oil

1 egg yolk (optional)

1 ½ c (plain and unsweetened) soymilk or more if needed

½ t black lava salt


Use Immersion blender to puree and heat to serve.


Garnish with fresh green onions and serve with a side of honey cornbread.


Add a bit of oregano if desired