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Delicious and Nutritious
Vegetarian Cuisine,
for everyone who wants to create
welcoming meals.


      Spirit - the living essence of goodness,
                      from seed - to sprout - to table.
 Spices - the simple and complex flavors of life,
designed to delight our senses and
thrill our taste buds.



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Spirit and Spices

The Vegetarian Way

$20 each, plus $6 shipping


Thank You!



Chapters include:








The Salad Bowl

The Soup Pot

Main & Side Dishes

The Bread Basket

Sweets & Treats

This & That


For alternative method of purchasing, by invoice, contact me.



Here is a collection of wholesome, tasty, nurturing

recipes and food tips from my personal creativity

and inspiration, along with favorite

recipes of family and friends. 

It is my intention to share the best

of what I know about food in ways that supports

the health of body, mind and spirit.


I love the aroma, taste and essence of spices! 

Good spices are rich and flavorful and fun. 

I offer you my spicing experience to enrich your

food and inspire you to be creative

in your own way.

I encourage the use of high quality ingredients

that are organic and as free of additives,

pesticides, chemicals and GMO's as possible. 

Our food is meant to be

life sustaining and enriching.



A few enticing recipes:


Raw Kale Salad

Red Quinoa Salad

Sweet Potato and Black Bean Enchiladas

Moroccan Chunky Vegetable Soup

Thai Mung Bean and Coconut Milk Soup

Astara's Cornbread

Lovely Lemon Muffins

Fresh Apple Cake

Kombucha Tea

Astara's Extraordinary Applesauce


Bring happiness to your table through this

kitchen treasure of deliciousness.

In addition to many yummy and health oriented recipes,

I have provided valuable information from

personal research and experience to

inform and guide you in your cooking experience.








My list of  topics:


A comprehensive Herbs & Spices Guide

Leafy Greens for Salads, Sides, Soups & More

Beans, Lentils & Peas

Grain Basics

Rice, An Ancient Grain

Flour Comparisons

Cooking Oils

Good to Know Tid-Bits



Throughout my career as a counselor, public speaker, writer and now an author, I always encourage a "follow your dream" philosophy. 

The journey of producing this cookbook has been very growth oriented and rewarding.


It is my joy to create and share many of my favorite recipes with you. 

May this simple cookbook offer you the same joy in discovering new favorites while quickening your own experimental "inner cook".

"Even if I knew that tomorrow the world would go to pieces,

I would still plant my apple tree."

       Martin Luther

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