Carina's Lasagna

(Serves 5 to 6)

Bolognese Sauce

1 pound ground beef

1 large onion, chopped finely

½ garlic bulb (about 5 to 6 cloves)

4 to 5 large tomatoes, small dice

1 small can tomato paste

1 carrot, small dice

1 red or green bell pepper, preferably skinned, small dice

2 tablespoons Italian spices

½ cup red wine

Salt and pepper

1 bouillon cube

2 to 3 sprigs fresh basil

Béchamel Sauce

1 small white onion, chopped finely

2 tablespoons butter or olive oil

1 tablespoon flour

½ cup white wine

1/4 gallon milk

1½ cups shredded mozzarella (use high-quality cheese for better consistency in sauce)

½ tablespoon freshly ground nutmeg (if you have a nutmeg grinder — otherwise, it's OK to use dried)

Salt and pepper to taste

Additional Ingredients

1 box lasagna noodles ("I use the small, flat ones," Black says.)

To make the Bolognese sauce, sauté the garlic and onions in a large frying pan for about 5 to 10 minutes; then add meat and brown until done (about 10 minutes). Add carrot and bell pepper and continue to sauté. Add tomatoes, sauté another 10 minutes. Add red wine, sauté another 10 minutes. Add bouillon, Italian spices, and tomato paste. Once all ingredients are simmering nicely, turn down heat and cook for about 1 hour. If sauce gets too thick, add some water. Add fresh basil right before putting all ingredients into the dish.

For the béchamel sauce, sauté onions in butter or olive oil until golden brown. Add flour and stir for about 2 to 3 minutes. Add white wine and let thicken for a couple of minutes. Add milk, cheese, and all spices and cook for about 20 minutes, until cheese has melted into the milk. Make sure to stir consistently and don't let it boil over (it makes a terrible mess on your stove).

In preparing the lasagna, ladle a small part of the béchamel sauce into the bottom of a 9-by-13-inch lasagna pan and the first layer of lasagna noodles (about four noodles). Add a layer of the Bolognese sauce, and then a thick layer of the béchamel sauce. Repeat two more times until all the Bolognese sauce has been used. Finish by pouring all the remaining béchamel sauce over the lasagna and bake for 50 to 60 minutes. Cook in 350 degree F oven.


Power Green Korg Smoothie

(courtesy of Shawna Korgan. Serves 2 to 3)

“I usually just throw everything in the blender, so I don’t have exact amounts,” Shawna says about this smoothie recipe that she makes in a Vitamix blender. She suggests adjusting the proportions of ingredients to taste.

Almond milk, coconut milk, hemp milk or water






Protein powder (Shawna uses Jay Robb brand, “because it doesn’t contain any artificial anything,” and Navitas Naturals products also are a staple in all of their smoothies.)

Add your choice of milk or water to the blender, followed by the chopped fruits and vegetables and protein powder, and blend until smooth. Start with a small amount of liquid and add more until desired consistency is reached. If you prefer a thicker, colder smoothie, add ice.




* indicates required