Vegetarian Recipe & Cooking Lesson by Kardena Pauza

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Hi, I’m Kardena from

I’ve had a lot of people ask me what I eat on a regular basis. I had a very busy day today, so I need to make something for dinner that is easy and tastes great.

I have an easy meal to share with you that anyone can do at home. We are going to use lentils, which have been soaked in water or you can use cooked lentils too. Lentils are an awesome food that is packed with protein, iron, fiber, water and vitamin B. You want to have these in your diet. They are also very inexpensive to use.

To save time, you can soak your lentils in water for 8 hours. That way you dont have to take the time to cook them. I use a container with a strainer on top, so I can just dump the water out and the lentils stay put.

Pour the lentils in your baking dish and add some chopped vegetables. I chopped my veggies up ahead of time which didnt take too long. I use green onions (you can add any kind of onion you like), fresh corn and avocado. I love fresh corn and it actually has a very creamy taste to it. You can use a knife and slice it right off the cob. When you cut the avocado, I have a great trick to removing the seed. Take a knife and just whack it into the center. The seed will stick to the knife and it just pops right out. Just watch your fingers. Cut out some thin slices of the avocado and scoop them right into your dish. These are good, healthy fats to have in your diet and they will also help you lose weight, lower your cholesterol and will give you lots of energy!

Now that you have all your veggies in the dish, you want to season it. I like to use lemon to flavor my meals. You can squeeze that right on top of it. Next, you want to season it with something salty. I use sea salt with minerals (youll see dark specs in there which are the minerals). I dont measure the salt, but give it enough to flavor it.

Next, you can add about 2 teaspoons of sunflower oil (certified organic, if possible). Sprinkle in some garlic powder (it is really potent, so just use a little bit of this). I like a little punch to my dish, so I will add a dash of cayenne pepper. Finally, you want to add a little something sweet like agave nectar or honey to offset the lemon tartness.

These are the main ingredients for this dish. Toss it all together and it is almost ready to go. You may want to taste it to make sure its all blended together how you like it.

If you want to add some sunflower seed sprouts, you can cut them up and sprinkle on the top. Thats it!!

This is a very simple dish you can make at home.

Coming up next will be an awesome and healthy breakfast. As you can see, I’m preparing it now by soaking almonds and oat groats overnight to be ready in the morning.

Easy vegetarian meal by Kardena Pauza from:

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