A carbohydrate rich meal is what I suggest for the evening meal. This will increase the production of serotonin (our feeling-good neurotransmitter) that results in feeling of calmness and relaxation, and promote a state of wellness for the evening and a good night sleep. 

Mindful starch

Always complement the starches with plenty of vegetables; either a big bowl of salad or a plate of lightly steamed green vegetables. You can create a recipe that mixes them all up, or you can eat them separately. This dish can be:

  • Rich in fiber
  • High in nutrients
  • Contains healthy carbohydrates


  • Whole-grain and/or starchy vegetable
  • Lightly steamed vegetables and/or salad greens 
  • 1 red/yellow/orange vegetable
  • 1 onion or garlic (optional)
  • 2T powdered nuts and/or seeds of your choice
  • Dulse
  • 2T cold-pressed oil
  • Herbs and spices, unrefined salt, black pepper to taste


  • Steam the starch or cook the wholegrain
  • Steam the green vegetables, or prepare a salad with greens
  • Cut in small pieces the red/yellow/orange vegetable and garlic or onion
  • You can mix the ingredients with all together, or you can mix the ingredients with the salad and create a sauce to go with the starch or the wholegrain AND vice versa


You can mix all together, so you have a mono-meal style of dinner which you complement with some side dishes of your preferences. The critical component is to have lots of vegetables and greens with healthy and unprocessed carbohydrates at dinner.

Lotus Soup

Soups are light, nourishing and warming options. It can be the main part of your meal, or like a side dish. Soups are easy to make in a blender. The qualities of soups are:

  • Easy to digest
  • Warming and nourishing
  • Nutrient dense


  • White or red potatoes or any other starchy vegetable like butternut squash
  • 1 garlic or onion
  • Green vegetables or leafy greens
  • 1 red/orange/yellow vegetable
  • 1 cup water
  • 2T Cold-press oil
  • unrefined salt and black pepper, herbs and spices to taste
  • 2T powdered nuts and seeds
  • A handful Dulse
  • 1-2t of non-GMO soya lecithin (optional)


  • Steam the starch vegetable and let them cool slightly
  • Steam the hard vegetables (let them cool slightly) or wash and use leafy greens
  • Cut and dice the onion/garlic
  • Cut and dice the red/orange/yellow vegetable: you can blend it or you can mix in the soup for some “crunch”
  • In a blender put the warm (avoid putting hot content in a blender!) potatoes with the greens or vegetables, onion or garlic, and oil, salt, lecithin and black pepper. Blend in a high-speed blender
  • Taste it, and adjust with more water, or condiments until you love the taste
  • On top put some Dulse, grounded nuts/seeds, and the finely diced red/orange/yellow vegetable (if you haven’t blend it of course)

Raw delish

Salad doesn't need to be a side dish; it can have the potential to be a satisfied meal in itself.  It can be a real nutritious meal, that will not make you feel heavy. A salad meal can be:

  • Nutrient dense
  • High in antioxidants
  • Raw
  • Light


  • Leafy greens
  • 1 red/orange/yellow vegetable
  • 1 extra vegetable (optional)
  • 1 onion/garlic (optional)
  • 2T Cold press oil
  • unrefined salt, black pepper to taste
  • Tempeh (optional)
  • A handful Dulse
  • 2T grounded nuts and seeds
  • Herbs and spices to taste


  • Wash leafy greens; use a salad spinner to get rid of the excess water
  • Wash and cut the other vegetables
  • Mix everything in a big bowl
  • Pour condiments, herbs and spices, grounded nuts and seeds
  • Enjoy


A salad taste much better when is not cold, so remove the greens you want to eat for dinner from the fridge a couple of hours beforehand. The finer the vegetables are cut, the better they mix together and the flavours combine better also.

I invite you to experiment with this templates and witness how easy they can be, while at the same time offering a wide variety and  lots of nutrient density in your meal.   Dinner is a lovely time to nourish your body with healthy dishes, and it acts as a well-deserved "reward" after a long day of productive work.