How to Brew Yerba Mate in a French Press

How to Brew Yerba Mate in a French Press

Guayaki Yerba Mate a great alternative to coffee that is grown organically in South America and is a great pick me up. As an Amiga de Guayaki, I am proud to support their mission to regenerate the rainforest and create fair trade jobs in South America. I often use Yerba Mate in place of...

Pops Lentil Soup

Yesterday we said goodbye to my Pop-Pop Fred. He was about to turn 92 years young, and was my partner in the kitchen. We both loved everything about food, he gave me my love for cooking, so I felt this recipe was appropriate for today. 

Pop was Sicilian and boy was he proud of his heritage, we spent a lot of time cooking traditional Italian dishes. When I was younger, high school, I felt like everything I ate hurt me, Pop thought gluten intolerance was made up :) So a lot of our traditional recipes are modified to be healthier, and enhance the flavors using specific ingredients. 

After lots of doctors all trying to prescribe me different medications, I sought out a holistic root. I never imagined that 15 years later I would be a Holistic Nutritionist and Natural chef, practicing alongside doctors and now at the point where I help others thrive in everyday life and create a healthy lifestyle. 

Dried lentils are a staple in my pantry, they work great in dip or in soups in winter and salads during winter.

Dried lentils are a staple in my pantry, they work great in dip or in soups in winter and salads during winter.


  • 1 lb dried green or brown lentils
  • 4 quarts water
  • 4 carrots
  • 4 stalks celery
  • 1 can organic plum tomatoes, diced (San Marzano is what we use)
  • 4 tbsp olive oil (Italian of course)
  • 1 tsp oregano
  • 1 tsp red pepper flakes
  • 1/4 tsp Sea Salt, more to taste
  • Pepper to taste
  • 1/4 lb short macaroni (optional if your are not gluten free use potatoes)

Wash lentils in strainer under running water. Cook lentils for 10-15 minutes, then add vegetables, then add seasoning. Cook for another 5-7 minutes and then add cooked macaroni/ potato at the end. Add a squeeze of with lemon.Enjoy.

Note: lentils are always cooked in the 2:1 ratio of water to lentils.

LENTILS are a great source of potassium, niacin, zinc, calcium, and vitamin K. Great for adding fiber and protein to your diet, they are an simple and a delicious addition.

Twice-Baked Sweet Potato

These seasonal Fall veggies are packed with nutrients such as B5, fiber, Vit C, Vit A and potassium. Do not get these confused with Yams, because they are not the same. Make sure when you cook the sweet potatoes you always add a high quality fat  such as coconut oil, grass-fed butter, or avocado to help add it the absorption of the nutrients.


  • 2 small sweet potatoes 
  • 3 oz. crumbled Feta or Goat
  • 1/2 tsp. finely minced garlic
  • pinch of crushed red pepper flakes
  • 2 tsp. olive oil/ ghee/ grass fed butter
  • ground Sumac for serving or you can use smoked paprika
  • chives or cilantro to top
  • sea salt to taste

What to do:

  1. Preheat oven or toaster oven to 350F.  Wash sweet potatoes, place in oven and bake 50-60 minutes, or until the sweet potato is easily pierced with a fork.
  2. While sweet potatoes are cooking, crumble the cheese into a bowl.  Mix in minced garlic, crushed red pepper flakes, grass- fed butter and spices and let the feta mixture marinate in the fridge while the sweet potatoes bake.  (If you don’t have all those spices I would substitute anything that tastes good with feta such as a little dried oregano or some chopped fresh mint or basil.)
  3. When you can stick a fork through the sweet potatoes, remove from oven and cut a section of the top off. Scoop out most of the inside of each sweet potato and add it to the cheese mixture. Use a spoon to fill the sweet potato skins with the mixture, then divide the rest of the cheese between the sweet potatoes, piling it on top.
  4. Put sweet potatoes back in the roasting pan and put in the oven for 10-15 minutes more, just until the cheese has started to melt. Serve hot, sprinkled with Sumac/paprika and herbs if desired and with salt and fresh ground black pepper to season at the table.