Soul Soothing African Peanut Stew (Gluten Free, Vegan, High Protein)

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  • 1 tsp. extra virgin olive oil
  • 1 medium sweet onion
  • 3 cloves garlic, minced
  • 1 red pepper, diced
  • 1 jalapeno, seeded and diced
  • 1 medium sweet potato, peeled and chopped into 1/2 inch pieces
  • 1 – 28 oz. can diced tomatoes, with their juices
  • Salt & Pepper
  • 1/3 cup natural peanut butter
  • 4 cups vegetable broth
  • 1 1/2 tsp. chili powder
  • 1 – 15 oz. can chickpeas, drained and rinsed
  • 2 handfuls baby spinach or kale (destemmed)
  • Roasted peanuts, for garnish
  • Prepared Basmati Rice


1. In a large saucepan, heat oil over medium heat. Add onion and garlic and sauté for 5 minutes, until onion is translucent.

2. Add bell pepper, jalapeno, sweet potato and canned tomatoes. Raise heat to medium-high and simmer for 5 minutes. Season with S & P.

3. In a medium bowl, whisk peanut butter with 1 cup vegetable broth until no clumps remain. Stir into large saucepan with remaining 3 cups vegetable broth, chili powder, and cayenne.

4. Cover pan and reduce heat to medium-low. Simmer for 10-20 minutes until sweet potato is tender.

5. Stir in chickpeas and spinach and cook until spinach is wilted. Season with Salt and Pepper to taste.

6. Ladle into bowls over cooked basmati rice and garnish with roasted peanuts.

Recipe and picture originally from:


2 Ingredient Natural Wood Stain

I came across this very interesting way to stain wood one day while I was browsing Pinterest. This post may not necessarily follow the norm of this blog, but I couldn’t resist from sharing with everyone!


11/2 cups White Vinegar

Half a pouf of Fine Steel Wool


Mix together in a mason jar for at least 1 week. By this time the steel wool should have dissolved. Using a paint brush, brush some of the stain on clean wood. The colour will start to develop as it dries, keep adding coats until the desired colour is reached.

Red Lentil, Barley & Quinoa Soup




1 onion, chopped

3 carrots, chopped

3 celery stocks, chopped

3 cloves garlic, minced

1 3/4 cups small red lentils

1/2 cup quinoa

1/4 cup pearl barley

8 cups vegetable broth

1/2 teaspoon dried thyme

1/2 teaspoon dried basil

salt and pepper to taste




Prepare all of the vegetables and saute until tender in a large pot with about 1 tablespoon of olive oil. When soft, add the spices and cook until fragrant. Add the broth and bring to a simmer. Next pour in the barley and let cook for 10 minutes, then add the lentils and quinoa. Simmer everything until the desired consistency has been reached.

* To make this recipe gluten free omit the barley, I decided to add some because I love the chewiness it gives to the dish.


How to Make an Alcohol Based Tincture

First you must start with a clean work surface and gather all of your tools:

– Sterilized glass mason jar

– Boiling water

– Pure Vodka

– Dried herbs of Choice (I used Horsetail, which is full of silica for strong hair and nails.)




Fill your mason jar half way with the dried herbs you have chosen to make your tincture. Make sure not to pack them down. Next fill your mason jar with just enough boiling water to completely wet the herbs. This step also helps with the infusion and will create a stronger tincture.



Next, fill the mason jar the rest of the way with pure vodka. Always make sure to use a type of alcohol that can be consumed. Never use rubbing alcohol!



Sercure the jar with a tight fitting light and store in a dark, cool place for 6-8 weeks. Make sure to shake the jar everyday and do not let the he contents settle.


** I decided to make a Horsetail tincture which is full of silica and helps to promote strong hair and nails. When taking a tincture internally it is recommended to first dilute in a small amount of water. If you would first like to evaporate the alcohol, make as a tea and pour a small amount into boiling water. Since this tincture is specifically for hair, I will be adding it to my shampoo and massaging it into my hair along with coconut or olive oil.



Oral Health : Have you tried Oil Pulling?


What is Oil Pulling?

Oil Pulling as been used in East Indian Culture as a way of maintaining oral health for thousands of years. It cleans and detoxifies teeth and surrounding gums in a natural and safe way without any added chemicals or fluoride.

Basically, you just swish coconut oil in your mouth for 20 minutes, make sure it gets between teeth and covers the whole mouth. After this time as elapsed, simply spit the oil out into the trash and brush with your favorite all natural and fluoride free toothpaste.

How to do oil pulling:

  1. Put approximately a tablespoon of oil into your mouth (Raw and unprocessed coconut oil is best, it is naturally anti bacterial) I scoop it out as a solid and let it melt in my mouth before swishing. You will have to “chew” the oil for a few seconds before it melts.
  2. Swish for 20 minutes. This amount of time is key, it is just long enough to soften and break up the plague. The oil will get thicker and milky as it mixed with saliva during this time and it should be creamy-white when spit out.
  3. Spit oil into the trash can.  Especially if you have a septic system… don’t spit into the sink! Definitely do not swallow the oil as it is hopefully full of bacteria, toxins and pus that are now not in the mouth. Yuck!
  4. Rinse well with warm water.  I swish a few times with warm water to get any remaining oil out of my mouth.
  5. Brush Well. You want to get rid of all remaining toxins and only use natural tooth paste that doesn’t have any added fluoride.

Benefits of Oil Pulling:

– Fresher breath

– Less plaque buildup

– Helps in the prevention of headaches

– Whitens teeth and healthier gums

– Clearer and more radiantly skin

– Clearer sinuses

– Clearer mind

– Helps in the drainage of the lymphatic system (less toxins for it to have to process)

Oil pulling is something that will have to be done over a longer period of time to really notice all of these benefits. But with the being said you should notice an improvement when it comes to whiter teeth, healthier gums and improved breath immediately after the first use.



Italian Style Sauteed Greens

Since this winter seems to be never ending, I found myself craving some warm sautéed greens. Cooking them is way is always reminiscent of summer. This recipe is a super simple, but also delicious way to ensure you are getting enough green vegetables in your diet.



2 tablespoons oil and 1 tablespoon butter

3 cloves garlic, sliced

1/2 bunch Swiss Chard (ribs and leaves, chopped separately)

1/2 bunch Kale (leaves chopped and stem removed)

Couple handfuls of Baby Spinach

3 tablespoons golden raisins

Sea salt an freshly ground pepper taste



Heat oil and butter in large skillet. Add the garlic and lightly sauté for about a minute. Add the chard stems and kale leaves and begin to sauté covered until softened. Add swiss chard and cook for one more minute then add spinach and raisins. Cook until everything is softened, then season with salt and pepper. Enjoy while still warm.



How to make Butter using a Kitchen-Aid Mixer

I just experienced the most down to earth and self sufficient feeling imaginable! I have produced my own, completely handmade butter. If you have a Kitchen-Aid mixer then it can be very easy to make your own too. Just follow a few very simple steps.



2 cups 35% Whipping Cream

4 cups ice cold water

salt and herbs to season


Let cream sit outside of the fridge for half an hour, this will help with the separation process. Pour into mixer bowl and using a towel, cover the bowl so that the mixture doesn’t spit onto the counter. Turn the mixer to the highest speed for approximately 3 minutes or until the milk fat starts to pull away from the butter milk. Pour the butter milk into a mason jar and keep in the fridge, to use in your next baking project. Place the butter back into the mixer bowl and pour 1 cup of ice cold water over the mixture. Covering the bowl again, turn on full speed for 30 seconds. Drain the water and repeat until the liquid is almost fully clear. Squeeze the butter as dry as possible and season to taste. Store in an airtight container for up to 3-4 weeks in the fridge.


If you would like step by step instructions with a video please refer to this link:

Avocado Chocolate Pudding

For those days that you want something that is rich and chocolaty but don’t want the sugar crash that is sure to come afterward, try making this recipe for Avocado Chocolate Pudding. The texture closely resembles that of a pudding made with milk but has many more added health benefits.

Avocados are naturally rich in Omega 3 fatty acids and are amazing for keeping skin, hair and nails healthy and strong. They also contain high amounts of  Fiber and Vitamin K which is needed for strong bones and to help maintain healthy blood clotting.




1 medium ripe avocado

1/4 cup unsweetened cocoa powder

1/4 cup agave nectar

1/4 cup almond milk

1 teaspoon vanilla extract



Combine all of the above ingredients into a food processor, process until completely smooth and there aren’t any remaining lumps. Transfer to a small bowl and chill for at least 1 hour, longer is better if you have the time. Serve cold and enjoy!

Chia Seed Breakfast Pudding


Chia seeds have been around for thousands of years and were a favorite food of the Aztec people. They are best known for being extremely high in Omega-3 fatty acids and fibre. When introduced to a liquid chia seeds will swell up, creating an almost jelly like texture. This aids in weight loss because when chia seeds are consumed and allowed to swell in the body it creates an effect of fullness. Since they are low fat, low calorie and chock full of important vitamins and minerals it is highly recommeded that they become a part of your daily breakfast routine.

The following is a base, in which you can add a plethora of different garnishes. The following are the ones that I choose to add:

Cocao Nibs – low on the glycemic scale, an extremely high source of antioxdants and high in minerals.

Hemp Hearts- Full of fibre and omega 3 fatty acids, they are great for keeping your nails, brain , heart, skin and hair healthy.

Goji Berries- packed full of antioxidants which are good fo the skin and cellular well being.


2 to 4 Tablespoons Dark Chia Seeds (depending on desired consistency)

1 Cup Vanilla Almond Milk (Coconut, Hemp, and Soy milk also work)

1 Tablespoons Cocoa Nibs

1 Tablespoons Hemp Hearts

1 Tablespoon Dried Goji Berries

1 Tablespoon Agave Nectar ( Honey can be substituted)

1 to 2 Teaspoons Cocoa Powder (optional)


Combine all of the ingredients into a bowl, taking into consideration that the chia seeds will double in volume. Stir to combine the mixture thoroughly and chill in the fridge overnight. Stir to loosen any clumps that may have formed, add any additional garnishes ( fresh fruit, nuts and seeds) and enjoy while cold.