Toss your favorite veggies (2 carrots, 2 cans of rinsed black beans, 1 onion, 1 minced garlic, 1 cucumber, 1-2 cans tomatoes or use fresh, 1 cup mushrooms, 1 celery, 1 sweet potato, 4 cups water & 4sodium free vegetable bullion, pinch of allspice, sea salt to taste, 1/2 tsp pepper, 1 tsp paprika, 1 bay leaf) into a crockpot for maybe 6 hours?... When veggies are soft... Toss in 4 cups loose spinach and simmer for about 5 minutes. And wala. We will see of the fat melts away. Lol.