Black-Eyed Peas with Roasted Red Pepper and Dill

During this bleak and cold season we are in, I am thinking about the neglected black and white pea we know as the black eyed pea. It deserves a place on the nutritious table.  It is known to aid digestion, increase folate intake and due to its fiber, helps you stay full between meals.

Here is the easy recipe.  Serves 4-6


1 cup dried black-eyed peas

2-3 cups filtered water

1 red bell pepper

2 tablespoons olive oil

2 teaspoons minced garlic

1/2 small onion diced

2 ribs celery diced

2-3 tablespoons coconut aminos

1-2 tablespoons coconut vinegar

1/3 cup minced dill

Sea salt and black pepper to taste


In a medium pot, add the peas and water.  Cover and bring to a boil on medium high heat.  When boiling, turn the heat down to simmer.  Continue cooking until peas are just tender.  If you overcook them, they will become mushy.  Drain and set aside.

Put the bell pepper over the grating of an open flame.  Continue to turn till blackened all over.  Rinse under cold water.  The black charred skin should rub off easily.  If it does not, use a peeler.  Remove stem and seeds.  Dice up into equally sized pieces.  Set aside.

In a large skillet, add the oil and garlic.  Cover and cook on medium heat till golden.  Add the onions and celery and cook till tender.  Add the peas and peppers and the remaining ingredients.IMG_20190219_201710_276



Gluten Free Sugar Free Buckwheat Granola

20170830_090127After having scanned the shelves of some of the best health food stores for a quality homemade granola that is both gluten free and sugar free and coming up empty handed, I decided to invent my own.

My homemade granola not only has a superior flavor, but in addition, it is super rich in nutrients, easy to prepare and fits the criteria for a healthy breakfast solution for a number of the healing through food dietary protocols.

The interesting part about this recipe is that many of the ingredients can be swapped out for similar ingredients if there is one that is not to your liking.

The main grain that I use is the much forgotten buckwheat groat.  This versatile grain is roasted in the oven along with a variety of nuts, seeds, dried fruits and spices.  I use a non scented and neutral oil such as coconut oil to moisten the grain, seed and nut mixture.  This mixture is then spread out on a parchment lined baking dish and baked in a 350 degree oven for about 20-25 minutes.  As soon as it cools, it is ready to eat.

This recipe is appropriate for the following diets:  Gluten free Diet, Vegan Diet and Vegetarian Diet

Note:  For the Candida Diet, leave out the raisins and add dried mulberries or aronia berries which are low glycemic fruits.  For the Low FODMAPS Diet, leave out the raisins and cocoa powder.  For the Low Histamine Diet, leave out the nuts, raisins and cocoa powder.


  • 1 cup buckwheat groats
  • 1 cup slivered almonds
  • 1 cup chopped walnuts
  • 1/2 cup ground pumpkin seeds
  • 1/2 cup ground sunflower seeds
  • 1/2 cup unsweetened coconut flakes
  • 1/2 cup Thompson black raisins or dried mulberries or aronia berries
  • 1 teaspoon ground cinnamon
  • 1 teaspoon organic vanilla extract
  • 1/2 teaspoon ground cardamom
  • 1/4 cup powdered organic cocoa powder
  • 1/4 cup coconut oil


Pre heat the oven to 350 degrees F.

In a large bowl, add all the ingredients and mix well so all pieces are coated with the oil.

Spread the mixture on a baking pan lined with a Silt Pat or parchment paper.  Bake for about 20-25 minutes until golden and crispy.

Note:  This is a gluten free version of the traditional granola made with rolled oats.  It should be used as a topping for yogurt, fruit or apple sauce and not eaten in a large portion as a cereal substitute.  It is too rich in nutrients and needs to be consumed in smaller amounts.

20170830_095232Ilia Regini is a certified healing through food specialist/health supportive chef/culinary instructor/writer/blogger and speaker.  Healthy Nourished Body offers chef service, cooking lessons, healthy kitchen makeovers and customized menu planning for healing through food dietary protocols.