Please enjoy the following recipes. They are some of my favorites. Please feel free to alter them to suit your needs.  They are best when you use organic ingredients and also please reframe from using sugar and flour.  Thank you for allowing me to share my gift with you. 

Chef Keith Thomas




2 medium-sized heirloom tomatoes

1 hand full of pea tendrils

1 avocado (one Florida or 2 Hass)

1/4 red onion sliced thinly

2 tbsp olive oil

1 lemon

salt to taste

1/2 tsp crack black pepper


Cut heirlooms into medium wedges add pea tendrils.

Place into a mixing bowl and toss

with the olive, lemon juice,

avocado, and salt. Add in the onion and

pepper. Refrigerate for 1 hour and serve.




1 cup of almond milk or rice milk
2 tbsp cacao nibs
1 frozen banana
1 tsp stevia
1 scoop fat-free whey protein (optional)


Put all ingredients in a high-speed blender and blend until smooth.




4 1/2 cups rolled oats
1/2 cup toasted wheat germ
1/2 cup wheat bran
1/2 cup oat bran
1 cup raisins
1/2 cup chopped walnuts
2 packets of Truvia
1/4 cup raw sunflower seeds

4 dated small diced

Optional almond milk, strawberry, and blueberry.


In a large mixing bowl combine oats, wheat germ, wheat bran, oat bran, dried fruit, nuts, Truvia, and seeds. Mix well. Store muesli in an airtight container. It keeps for 2 months at room temperature.

Served with unsweetened almond milk  1 strawberry and 2 TSP blueberry.


1 1/2 tbsp olive oil
2 cloves garlic, minced
2 bunches spinach, large stems removed and chopped
¼ cup vegetable stock
2 cup diced mushrooms
2 zucchini, sliced
2 green squash

2 cups sliced shiitake mushroom

1 onion diced

2 stalks of celery diced

2 medium carrots blanched and diced
3 cups homemade tomato sauce

Brown rice lasagna noodles

3 cup mozzarella cheese for topping

1 deep lasagna

1 medium saute pan

a medley of fresh herbs chopped 1/2 cup


1. Set the oven to 350 degrees. 
2. In a medium sauté pan, heat 1 tbsp olive oil over medium heat.

Add garlic and sauté until fragrant. Add zucchini, squash and 1/4 cup vegetable stock. Continue to sauté until al dente.

3. Set aside and saute carrots, onions, celery, and mushrooms until soft.

Set aside mixture in a bowl.
4. In the baking dish, spread about 1 cup of tomato sauce to cover the bottom.

5. Add a layer of noodles, overlapping them slightly to make a solid single layer.

Spread vegetable mixture (zucchini/squash). Layer a little cheese and 1 TP of chopped herbs.

6. Add another layer of noodles, followed by sauce, fresh spinach and carrot, onion, celery mixture, and 1 TP herbs.
7. Repeat with one more layer of noodles, sauce, and then sprinkle with cheese add veggie mixture. Top with cheese another layer of noodles and carrot, celery, and onion mixture. Add one more layer of noodles sauce and a generous amount of cheese.
8. Bake the lasagna for 35-40 minutes or until bubbly.

Let it sit for 5 minutes or so to firm up before slicing.






3 large almost over tomatoes

1 medium onion diced

3 cloves of garlic minced

1/2 green bell pepper diced

1 stalk of celery diced

2 cups vegetable stock

1TP of Italian seasoning

2 TP olive oil



Heat oil in saute pan and add all the vegetables cook for 5 minutes add seasoning and vegetable stock simmer for 30 minutes or until thick. Puree with a hand mixer.




6 small beets, scrubbed

2 medium-sized sweet potato

1/2 cup crumbled feta cheese

2 springs of thyme picked and chopped

1 green onion thinly sliced (chiffonade)
salt and pepper to taste


Bring a large pot of salted water to boil and add sweet potatoes. Cook until slightly hard. Repeat the same process for beets. Chill peel and slice 1/4 of an inch thick.  Lightly toss in olive oil salt and pepper.

Preheat an outdoor grill for medium heat.
Place beets and sweet potato on the grill very carefully just to get grilled marks on each side. Cool in the icebox for 5 minutes

Place beets and sweet potatoes in a large bowl. Add thyme, green onion, and feta.

Toss with olive oil . salt and pepper.

served chilled or room temperature.

2 cups Nappa cabbage julienne
1 cup bean sprout
1 cup carrots straws
1 chayote julienne
1/4 cup red bell pepper julienne
1/4 cup green bell pepper julienne
1/2 cup diced red onion, celery (1/4 each)
Juice of one lime and one lemon
2 pinches of saffron
2 TP raw stevia
1/4 cup of peanuts
2 TP almond butter
1/2 golden delicious apple julienne
2 pinch cayenne pepper
1/4 cup coconut water
1 t dijon mustard
2 TP crushed pineapple
2TP olive oil
1. Wisk together olive oil and mustard until well combined.
2. Add coconut water, stevia, and almond butter. whisk together and add saffron, cayenne set aside.
3. In a large bowl combine, all the vegetables toss well.
4. Add liquid mixture and toss well and let sit for 30 minutes.
serve and top with peanuts.

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