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Aloo Sabzi – Modern Interpretation

Inspired by Minimalist Baker
An easy, 1-pan dish of everyday staple ingredients, stir-fried, and turned sensational by the addition of traditional Indian spices. This wholly Plant-Based dish can stand-alone brilliantly. Or, serve it accompanied by any protein, and you have an equally great choice for Breakfast, Lunch or Dinner, just by merely changing your accompaniments:

  • Breakast?    With eggs
  • Lunch?        In a wrap, with leaf lettuce and shredded carrots added
  • Dinner?     With grilled marinated tofu or shrimp.

Swap seasonings to create a Mediterranean, or Tex-Mex version of these humble yet devastatingly great “hash-brown” cubed potatoes.  If you’re partial, like me, to staying on the Asian Subcontinent, this recipe will be the perfect addition to dosas, cheelas, curries, egg dishes, and more!

TOTAL TIME 35 minutes (PREP 10 / COOK 25 mins)
YIELD: 4 Entrée Sized Servings


  • 1-2 Tbsp. Algae Oil (Thrive Oil has a high smoke point, and is heart-healthiest of ALL culinary oils)
  • 1 Onion (red preferred, diced)
  • 1 Bell Pepper, seeded and chopped (red is highest in Vitamin C!)
  • 6 Small Potatoes, cut into small cubes (red or yellow)
  • 2 Tbsp. Ginger (paste, or freshly grated)
  • 1 Tbsp. Mustard Seeds (brown or yellow)
  • ½ tsp. Red Pepper Flakes (If adventurous, try the more floral pepper spice, “Berebere” instead)
  • Himalayan Pink, or Sea Salt, finely ground, 1-2 healthy pinches, to taste
  • Optional Garnishes: 1 bunch cilantro, chopped; 1 jalapeno, diced


If you want crusty hash browns (and who wouldn’t), pick a heavy bottom pan. I love a wok, but without gas flames, my “go-to” is a large cast iron skillet. (That said…. Do NOT cook Step 1 nekkid) Heat your pan, add algae oil, then mustard seeds and red pepper flakes. When the seeds start popping (yeah, this is why you’re not nekkid right now!) add in diced onion (and optional chopped jalapeno), a healthy 1st pinch of salt.  Sauté, stirring frequently until onions are slightly translucent, 2-3 minutes.

Next, add the diced bell pepper with another pinch of salt, sautéing 2-3 minutes longer. Then add the diced potatoes and yes, another pinch of salt, stirring to coat.

Cover the pot now to create steam which will help the potatoes cook evenly. Continue to cook for 20-25 minutes, sautéing occasionally, and reduce heat if needed. If the contents startto stick to the bottom of the pan, add a splash of water. Stir occasionally. Serve while hot and crispy, sprinkled liberally with torn cilantro. Mmmm… Enjoy!

Notes: Do NOT attempt to freeze & thaw this dish, or, really, any potatoes. However, leftovers keep up to 4-5 days when covered and stored in the refrigerator. Reheat in a skillet over medium-heat until hot.

Super Spirulina to the Rescue

In this moment, where there’s increasing panic about Corona-virus or covid-19 getting out of hand (IMHO) I know it’s time to go back to the basics, and review stellar existing tools already at our disposal.

Spirulina is an important nutritional supplement for anyone with any chronic illness or symptom, or for anyone who wishes to help prevent illness or symptoms in the future. I can’t ever think of healing without first thinking of Spirulina as the preferred tool I would lean on heavily, and here’s why:

Spirulina, simply put, is THE most nutritionally complete of all foods, with countless uses as a supplement for maintaining good health and even preventing diseases. It is an army of warriors, loaded with critical nutrients and antioxidants, including protein, complex carbohydrates, a bio-available, plant-based source of iron, B-complex vitamins, and A and K vitamins, too. It’s the darkest blue green algae, borderline green-black in color, that’s rich in chlorophyll, fatty and nucleic acids, and lipids, too. Spirulina is loaded with gamma-linolenic acid, or GLA, a compound also found in breast milk that helps develop healthier babies.

If you’re headed in a plant-based direction, you’ll be thrilled to know that 60% of Spirulina’s dry weight is protein, which is essential for cell growth and regeneration, making this a brilliant replacement for fatty meat and dairy products, without any of the liabilities those come with (i.e., cholesterol, CVD, inflammation, etc). Here in South Florida, we are so fortunate to have some of the cleanest of all Spirulinas, grown locally in Vero Beach, part of Florida’s treasure coast. It’s grown in sterile tanks, kept at highest purity, more so even than the Hawaiian ones claim, and then flash frozen. More about that later, and how to buy your own supply, exponentially more potent than any powders or pills on the market.

Spirulina has a completely unique composition of phytonutrients, including chlorophyll, phycocyanin and polysaccharides, that can help as a detoxifier, purging toxins from the body. 270 children in Chernobyl consumed five grams a day for 45 days resulting in Radionucleides lowered by 50% and allergic sensitivities were normalized. In 1994, a Russian Patent was awarded for Spirulina, deeming it a medical food for reducing allergic reactions from radiation sickness.

Spirulina is not just valuable, but essential for removing heavy metals such as mercury, aluminum, lead, cadmium, and toxic copper from the liver, reproductive system, intestinal tract, thyroid, and brain. Getting rid of these metals removes some of the most favored food of viruses, which are behind symptoms to many chronic illnesses, including autoimmune diseases.

When consumed within 24 hours of each other, barley grass juice powder, Spirulina, cilantro, wild blueberries, and Atlantic dulse provide THE most effective method on the planet of removing heavy metals. These foods each have their singular strengths, performing slightly different roles in the detoxification process. During the removal process, metals can get “dropped” or dispersed back into the organs, at which point another member of the team will swoop in, grab the metal, and continue the journey toward the finish line. On its own, each individual player isn’t 100 percent effective; as a team, they are your anti–heavy metal secret weapon!

The beta-carotene content found in spirulina is ten times more concentrated than even carrots.In fact, Spirulina is THE richest beta-carotene food, and provides a profusion of additional carotenoids including yellow xanthophylls.

Iron is essential for building a strong internal system,  yet it is one of the most common mineral deficiencies (zinc is the most common). Spirulina is rich in iron, magnesium and trace minerals and is easier to absorb than iron supplements and gives you an alternative to eating meat for iron. Ten grams of spirulina can supply up to 70% of the minimum daily requirements for iron.

Healthy flora is one of the foundations of good health. It increases the body’s ability to absorb nutrients from the foods we eat and helps protect against infection. Spirulina  is a builder of beneficial flora such as lactobacillus and bifidobactria, needed in the digestive tract to promote healthy digestion and proper bowel function, while it also suppresses bad bacteria like E. coli.

Spirulina increases stamina levels in athletes and its rich nutrient content and bioavailable protein content helps build muscle mass. It can curb hunger that may develop during demanding training routines, helping to maintain an athlete’s ideal body weight.

Other Potential Benefits: Promotes healthy eyes, great for anti-aging, helps protect against infection, great for digestive health, increases absorption of nutrients from food, eliminates mercury and other deadly toxins commonly inside the body, helps prevent the onset of cardiovascular diseases, and more.

Healing Tip: High-quality spirulina is the best protein powder you can use in morning drinks and smoothies.  It is the easiest to digest and by far the most beneficial out of all the protein powders. It deeply replenishes the body with much needed mineral and micro-nutrients. It’s a whole food vitamin and mineral, along with protein powder,
packed into one.

Tasty Tip: Sprinkle over watermelon or add to Thai coconut water; also delicious with pineapple in a smoothie!

Check out my recipe for Spirulina Scallion Vinaigrette.

This was introduced at the 2020 Kaikai plant based dinner, to rave reviews!




Spirulina: Where to get yours? Lastly I get my Spirulina from Spirulina4Life and I highly recommend it! Barbara Bechtel is my representative and you can contact her at (786)385-0422 or head over to Spirulina4life.com

Be sure to join my Meal Prep CommUNITY on facebook so you can be a part of prepping for success each week!

Let me know below in the comments how you like to use Spirulina

Article Sources:


In summary, what more could you possibly want?!

This site is designed for educational purposes only and is not engaged in rendering medical advice, legal advice, or professional services. If you feel that you have a medical problem, you should seek the advice of your health care practitioner.

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