"Eating meat is Bad Karma!"

"Eat Like Spencer"

Here are the foods I eat for dinner!

Beans, Potatoes, Vegetables, here are my recipes and how I prepare them. So easy with an Instant Pot.
  • Black, Pinto, Kidney Beans, Navy...Jasmine Brown Rice, Quinoa This is what I use Instant Pot...works great enhances the flavor taste much better than using a crock-pot or stove. Soak beans all day till dinner time then press Bean button. Cool and easy!

Dozens of studies have found that beans help to fight cancer, obesity, diabetes, heart disease, and even premature death. Beans can be one of the most nutritious foods on the planet – if you know how to prepare them correctly. Beans can be a wonderful source of protein, fiber, iron, and many healing phytonutrients.

  • Sweet, Gold, Potatoes is what I use in my Instant Pot. Only takes 10 minutes to heat.
    Add coconut oil for my butter and Basil Tomato sauce.
  • Quinoa, Broccoli, Cauliflower, Squash, Zucchini Recipe:
    1-2 cups of Quinoa, distilled or pure water:1:1 ratio. (Serving 2 ppl)
    Chop Broccoli, Cauliflower, Squash, Zucchini (use desire amount).
    Place in Instant Pot
    Taste Great Love it. Cook 2-3 mins.
    Add Basil Tomato Sauce & Coconut oil if you like.


Sweet Potato & Gold Potato.


Farm of Quinoa






Sweet Potatoes...The Starch Diet by Dr. John McDougall

10 Health Benefits of Sweet Potatoes

Home Food Nutrition

By Charmaine, Facty Staff Updated: Dec 18, 2018

Sweet potato, the root vegetable once used to feed the poor in the early 20th century, is back in fashion, which is good news as it is one of the world's best superfoods and contains a bunch of nutrients you can't go past for health benefits. Not actually related to the white potato, which is from the nightshade family, sweet potatoes are part of the Convolvulaceae family. Sweet and starchy, these vegetables, apart from full of valuable nutrients, are tasty, versatile and inexpensive. Bring on the sweet potato.

1. Natural anti-inflammatory

Antioxidants found in food are natural anti-inflammatory agents, and sweet potatoes are full of them! Vitamins from the B family in abundance, like C and A, sweet potatoes are also a good source of choline, which is usually mostly found in meat and eggs. Choline is very important to tame inflammation, but it is also beneficial for a good nights sleep, learning and memory and muscle movement. When you gain antioxidants from natural sources, like nutritious food, they work better in your body than when you take supplements because they are balanced with other nutrients.


2. Potassium

The recommended daily dose of potassium is 4,700mg. Sweet potatoes are one of the highest vegetable sources of potassium, containing almost 500mg. Potassium is needed by the body to help nerves and muscles communicate to each other, preventing muscle cramps and contractions, and it helps transport nutrient into the cells and waste products out of them. Potassium is also important to offset the damage sodium has on blood pressure and helps to protect and to regulate the workings of the kidneys.

3. Vitamin C

Vitamin C is one of the most beneficial vitamins around. It's versatile benefits work on many areas of the body and the health system. Also known as ascorbic acid, vitamin c is naturally found in vegetables and fruits and is hugely beneficial for things like heart disease, protection against free radicals in the body, the absorption of iron and reducing cholesterol levels. For adults over 19, the recommended daily allowance of vitamin C is 75mg for women and 90mg for men. Pregnant and breastfeeding women require a slightly higher percentage. One standard serving of sweet potatoes, which is 3.5 ounces, will give you 47% of your daily-recommended dose.

4. Vitamin C

A deficiency of vitamin A can cause deterioration to the outer parts of the eye's photoreceptors, which can damage vision. Which is why it is worrying to learn that 50% of all Americans are vitamin A deficient. Vitamin A, and vitamin E, which is also found in sweet potatoes, are wonderful for eye health and may prevent eye problems in the aging process and other degenerative damage. Vitamin A, which is a fat-soluble vitamin, is also beneficial to hormone health, which is especially good for women during pregnancy and lactation.

5. Magnesium

Magnesium is very important for various functions of the body. It helps nerve function, regulates blood pressure, controls blood sugar; it is a neurotransmitter release, it energizes the metabolism and is good for protein synthesis. Many people will be deficient in magnesium but never know it, as it does not show up on any blood test. This is because magnesium is stored in your bones, not in the blood.

6. Low glycemic

Sweet potatoes, however, are quite the opposite, they are very low on the glycemic index, which helps control diabetes and sugar crashes. Eating regular small amounts can help our bodies to maintain healthy blood sugar levels for people both with and without diabetes.

7. Beta-carotene

Beta-carotene is the orange-red pigment that is found in plants, fruits, and vegetables, especially colorful vegetables, such as sweet potato. This is a fat-soluble plant pigment. It is important to eat foods containing beta-carotene because the body converts it into Vitamin A. This means beta-carotene is not an essential nutrient, but vitamin A is. What is extraordinary about our systems is that the human body will only convert as much vitamin A as it needs to function properly. However, it needs the beta-carotene first to do so. Sweet potatoes have the highest count of beta-carotene amongst all other fruits and vegetables.

8. Fat-free and full of fiber

Containing absolutely zero amount of fat makes these vegetables a great food, not for weight loss alone, but they contain large amounts of fiber. Fiber is important for the digestive system and the process of foods through the body

9. Folate

The best form of folate is folic acid, otherwise known as B9. Folate is often taken as a supplement but is also found in many foods. Folic acid is good for everyone for the growth of cells in the body. It is even more important for pregnant women in regards to the development of the fetus. Folate supports DNA synthesis and can prevent neural tube defects when taken in the first three months of pregnancy.

10. Good for the skin

Eating sweet potatoes encourages glowing, healthy skin and collagen growth. Carotenoid-rich vegetables, such as carrots, spinach, and sweet potatoes can help your skin to glow. Vegetables such as these increase the red and yellow tones in the skin, which visibly brighten complexions. You need to consume extra amounts of beta-carotene vegetables every day for around six weeks. The beta-carotene in sweet potato also combats the body's free radicals, which encourage the aging process. So to preserve your skin and stop the aging process, consume more sweet potatoes.


Benefits of Yukon Gold Potatoes

By Jill Corleone Updated November 27, 2018

If you're looking to add a new food to your menu but you have picky eaters in your house, try a different variety of potato. Yukon gold potatoes were developed at the University of Guelph in Ontario, Canada and they are a cross between the North American white potato and a wild yellow potato from South America. As far as potatoes go, the Yukon gold is very versatile. You can boil it, fry it and even mash it. In addition, like other potatoes, it is a good source of important nutrients.

They Are High In Vitamin C

One medium Yukon gold potato meets one half of your daily vitamin C needs, and contains nearly twice the amount of vitamin C as a regular baking potato. Vitamin C is an important antioxidant, as it protects your cells from free-radical damage. It also plays a role in the regeneration of other antioxidants such as vitamin E. Vitamin C is used for synthesis of collagen, which helps your body heal wounds.

They Boost Energy

One medium Yukon gold potato contains 120 calories, and the majority of those calories come from its 26 grams of carbohydrates. According to the McKinley Health Center, 45 to 65 percent of the calories in your diet should come from carbohydrates because they are your body's preferred source of energy. Carbs are used to fuel your brain and your muscles.

Go Plant Strong!

Ready For Yummy Vegan Nice Cream!

  1. Put the frozen sliced bananas in Nutri-Bullet or a food processor... Mix Almond or Coconut Milk.
  2. Blend together until the mixture looks like soft serve ice cream.

A banana, has soluble fiber and dozens of nutrients, including potassium and magnesium. It is a high-vibration food that contributes to longevity.

Bananas are a favorite fruit of many people and fun to eat. But, they are also incredibly beneficial to the digestive tract. They have powerful antacid effects which help to protect the stomach from ulcers and ulcers damage. Studies have shown that mixing bananas in almond milk suppressed acid secretion.

Bananas have even been found to protect animals' stomachs from wounds. Bananas trigger cells in the stomach lining to create a thick and protective mucus barrier that keeps stomach acids out. In addition, bananas get rid of bacteria that can cause stomach ulcers. Bananas contain soluble fiber that helps to move foodstuff through the digestive tract and ease constipation and are an excellent source of potassium which helps to regulate heart function and fluid balance.

Go Plant Strong!