By Haile Thomas

Let’s take a culinary adventure down Ital road, it’s not only eye-opening, but is incredibly fun and versatile.

Ital food is unprocessed, whole, salt-free, vegetarian, or vegan. Cooking and eating this way contributes to energy, detoxification, nourishment and (surprise!) a lot of flavor. Unfortunately through mass marketing, much of society has subconsciously swallowed this idea that highly processed food filled with salt, grease and sugar are more tasty and appealing than natural, whole dishes.

Harnessing the natural flavors of fresh vegetables, fruits, grains, and legumes can completely enliven your taste buds and experience different kind of tang. When we stretch ourselves beyond the foods and eating styles we are used to, it makes us more open to trying and enjoying new, fresh and flavorful foods.

You may think that salt is what makes a dish delicious, but embracing ital cooking might just change your mind.

I eat unprocessed, whole, fresh plant-based foods and occasionally I travel down Ital road. Specifically, removing salt from my dishes in order to renew my appreciation for natural flavors. On my Ital journeys over the years, I’ve developed and grown to love some really delicious recipes.

I’d love to share with you one of my all-time favorites, my Ital Power Bowl – it’s super easy and quick to make.

This one-pot dish combines juicy mushrooms and tomatoes, crunchy bell peppers, onions and garlic, which are stewed in a smoky, seafood inspired spice blend. It’s then combined with hearty brown rice and garnished with fresh herbs.

Ital Power Bowl
Haile Thomas’ Ital Power Bowl, rich with fresh, whole ingredients!

I hope you give this recipe a try. Feel free to get creative and make the recipe fully suit and excite your taste-buds. You’ll find the recipe below and don’t forget to checkout my special video.

Ital Power Bowl


1-2 tablespoons coconut oil

1 cup yellow onion, chopped

4 cloves garlic, sliced

2 teaspoons fresh thyme

3 cups gourmet mushrooms of your choice

2 cups red bell peppers, chopped

1 cup roma tomatoes, rough chopped

Seasoning blend

1 tablespoon garlic powder

1 tablespoon dulse flakes, 1 tablespoon smoked paprika

2 vegan bullion cubes, salt-free

1 cup vegetable broth

¼ cup parsley, chopped + more for garnish


Add coconut oil to heated pan.
Sauté yellow onions in heated pan for about 1 minute.
Combine garlic and sauté another minute.
Add fresh thyme, mix and sauté another minute.
Add mushrooms and ½ the spice blend, let mushrooms cook for about 5 minutes, then add bullion cubes and vegetable broth. Simmer until flavors meld.
Add bell peppers and tomatoes, warm through stew for a couple minutes.
Stir in cooked brown rice and mix thoroughly.
Add ½ of the fresh parsley and mix.
Serve, topped with remaining fresh parsley.