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Our Middle Eastern Fav: Falafel

September 04, 2019

This quick, easy, versatile and filling recipe!

All you need:

- 2 Cans of Chickpeas

-1/2 red onion

-Handful of Parsley

-Handful of Cilantro

-4 cloves of garlic

-1 tsp salt

-1/2 tsp cayenne pepper

- 1 tsp cumin

- 1/2 c flour

Here's What you do:

1) Rinse Chickpeas 

2) Cut onions and peppers 

3) Put chickpeas in food processor until chopped consistency

4) chop parsley and cilantro

5)Squeeze an entire lemon

6) mix in food processor

7) Form patties with flour, avocado oil and baking powder, putting flour in hand

8)pulse in food processor

9) Fry in avocado oil for 3-5 seconds on medium high heat on each side (or bake in oven at 375)

"Berry" Islander smoothie

January 01, 2020

Berry Islander smoothie

Makes 2 servings: 10 oz. each




1/2 cup kale

1 cup spinach

1 1/2 fresh or frozen pineapple

1 large starfruit

1 banana

1 cup of blueberries

1 cup of almond milk

1 tbsp. honey


Mix until smooth. Enjoy!

Vegan Egg Nog

December 25, 2018

This plant-based eggnog is a great drink to enjoy this holiday! And the best part is it saves you almost 300 calories compared to traditional egg nog made from cows milk and egg yolks which contain 400 calories per cup.



- 16 oz Plant Based milk of choice (almond milk, soy milk, pea milk, cashew milk, etc)

- 2 Frozen Bananas 

- 1 tbsp Maple Syrup 

- 3 dates (remove pit)

- 2 drops of vanilla extract

- cinnamon

- nutmeg


Here's what to do:

- Freeze bananas prior to making the Egg Nog

- Mix all ingredients in the blender 

- Serve chilled or refrigerate until ready to serve (I prefer to make it right before you serve or just a couple hours prior to)



3-Bean Vegan Chili

November 29, 2018

This plant-based chili is great for the cold front that just came through. Feel free to change it up and add your favorite beans to the mix.



  • 1 tablespoon avocado oil

  • 1/2 medium onion, chopped

  • 2 bay leaves

  • 1 teaspoon ground cumin

  • 2 tablespoons dried oregano

  • 1 tablespoon salt

  • chopped: celery, green bell peppers, jalapeno peppers, and garlic

  • 2 (4 ounce) cans chopped green chile peppers, drained

  • 2 (12 ounce) packages vegetarian black bean crumbles

  • 3 (28 ounce) cans whole peeled tomatoes, crushed

  • 1/4 cup chili powder

  • 1 tablespoon ground black pepper

  • 1 (15 ounce) can kidney beans, drained

  • 1 (15 ounce) can garbanzo beans, drained

  • 1 (15 ounce) can black beans

  • 1 (15 ounce) can whole kernel corn


Directions: (yayy! only a couple steps)

  1. 1. Heat the olive oil in a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the celery, green bell peppers, jalapeno peppers, garlic, and green chile peppers.

  2. When vegetables are heated through, mix in the black bean crumbles. Reduce heat to low, cover pot, and simmer 5 minutes.

  3. Mix the tomatoes into the pot. Season chili with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans.

  4. Bring to a boil, reduce heat to low, and simmer 45 minutes. Stir in the corn, and continue cooking 5 minutes before serving.

7-Veggie Stuffed Peppers

September 16, 2018

This easy one pot recipe is great for a girls night in, date night or even for the kids!



- 1 bag of mini sweet peppers

- onions

- garlic

- butternut squash

- mushrooms

- okra
- callaloo

- stewed tomatoes

-quinoa/brown rice or both

- almond oil




- cut tops off peppers and cut lengthwise

- cook brown rice/quinoa

-stew tomato



- In a large saucepan or skillet put almond oil on 350 degrees

- place onions and garlic into the skillet when oil is nice and hot

- add chopped butternut squash

-add remaining vegetables in order, cook long enough to soften but remain crisp

-add bay leaves

-add cooked quinoa/rice-season with pepper, curry and other herbs you may like

-add peppers to the skillet to allow to cut and become tender around edges

- add stewed tomatoes to quinoa and veggie blend

-stuff pepper wedges with blend






Bean, Corn, Avocado Summertime Salad

January 01, 2020

Summer is just about here and whats more refreshing than a summertime salad. This popular salad mixture is high in fiber, vitamins and minerals that will supply you with the perfect energy to sustain the summer heat. Try this easy and convenient salad that is even fit for the busiest person. Eat this salad as a side, the main course or as a great salsa for dipping.


1 1/2 cup thawed frozen or fresh sweet corn

up to 40 cherry tomatoes, halved

1- 15 oz. can of black beans, rinsed and drained

2 avocados, diced

1/4 cup cilantro, chopped

1 red onion, diced finely


2 Tbsp. olive oil

1 lemon, juiced

1-2 tsp. cumin

1/2 tsp kosher salt

1/2 tsp ground black pepper


1. Prep all vegetables and mix in a bowl well

2. In a small bowl,whisk all dressing ingredients. Pour over vegetables and mix well. Let sit for 10-15 minutes

3. Store in the fridge and serve either as a salsa, on pita bread, side item or the main dish.

Resourced from:

Zucchini-Potato Latkes with Tzatziki

March 26, 2018

Try a bit of variety to your kitchen, with this Greek recipe for flavor and spices you will not forget.

Makes 4 servings

1 pound zucchini,shredded

2 cups shredded cooked potato (frozen hash browns will work)

3 medium shallots, minced (divided)

1 egg beaten

2 cups fresh whole wheat breadcrumbs

3/4 cup crumbled reduced fat feta cheese

2 tablespoon chopped fresh dill, divided

2 pinches of pepper/salt

2 tablespoons extra virgin olive oil, divided

1 cup plain, low fat yogurt

1/2 medium cucumber, peeled,seeded and shredded

1 tablespoon red wine vinegar



1. Preheat oven to 450 degrees

2. Coat a baking sheet with cooking spray. Toss zucchini, potato, half the minced shallots and egg in a large bowl. Ass breadcrumbs, feta, 1 tablespoon dill, a pinch each with salt and pepper. Toss to combine. Form mixture into 12 patties. Heat 1 tablespoon oil in a large skillet over medium high heat.

3. Add 6 patties, cover and cook until crispy and browned on one side, 3 

to 5 minutes. Carefully transfer the patties, browned side down, to the baking sheet. Repeat with the remaining patties and oil.

4. Put latkes into the oven and bake until firm and heated through 10-12 minutes

5. Meanwhile, make the tzatziki. Mix the yogurt, cucumber, vinegar, the rest of the minced shallot, 1 tablespoon dill, a small bowl. Serve the latkes with the sauce on the side.

Soulfood favorite, without the extra sodium and fat!

February 25, 2019

This healthy rendition of the traditional collard greens still has the flavor and taste you love without the fat, sodium and additional calories!


All you will need is collard greens, red pepper flakes, olive oil, onions, vegetable stock and garlic.


Start off by heating ½ cup oil in a large saucepan over medium heat. Once the oil is hot enough, add diced onions, garlic, and red pepper flakes. Keep it moving to not burn the garlic! Give it about 5 minutes and the onions should be nice and caramelized and garlic will be golden brown.


Now you will add the freshly cut collard greens, only pt in a handful at a time to ensure it is cooked well. They should wilt but do not overcook or you'll lose out on the nutrients. Add some vegetable stock after all the collard greens have been added. Let it come to a simmer and it should be ready to eat after the flavors have reached their peak in 15 minutes. 

Fire up the grill!

January 14, 2018

Eggplant is rich in fiber and low in calories! Learn how to make this easy and tasty recipe!

Vegan Khao Soi Soup

September 28, 2017

Avgolemono Soup

September 27, 2017

Yumm... Creamy and smooth avgolemono soup of Greece! This soup is a mix of chicken, rice,egg and sometimes lemon.

Red Curry Shrimp

January 06, 2018

This dish I made at a Thai cooking class with Thai red curry shrimp and vegetables had a nice blend of sweet, spicy and savory. Hints of lemongrass in the broth, with snow peas, baby corn, and orange bell peppers tossed into it. Topped with cilantro and a squeeze of lime juice.

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