• jersey tomatoes, basil & tofu salad

    jersey tomatoes, basil & tofu salad



    Skip the mozzarella and swap in complete protein, nutrient rich tofu for a delicious and juicy tomato, basil and tofu salad.  One of my summer favorites and go to salads when extra tofu is in the fridge.

    Jersey Tomatoes, Basil & Tofu Salad

    • 1 large jersey tomato – chopped 
    • 1/2 tofu block, extra firm, chopped 
    • Fresh basil 
    • Balsamic vinegar
    • Salt & pepper to taste

    In a small bowl, add chopped tomatoes, tofu and some fresh basil. Add balsamic vinegar to desire taste and season with salt and pepper. Store in air-tight container in the refrigerator.  Top with more fresh basil right before serving.  








  • favorite documentary

    Forks_Over_Knives_movie_posterAbout 7 years ago,  I was going to present a  nutrition workshop  at Stockton University.  I arrived a few minutes early and the professor was showing the class the documentary “FORKS OVER KNIVES”.  I had never heard of this particular one and within minutes my attention was captured.  After the class, watched the whole documentary and changed everything about my nutrition philosophy personally and professionally.  If you do not know where to start with plant-based nutrition or are just interested in learning more, watch this documentary.

    The full documentary is available for free at public libraries and it is also available on Netflix. 


  • pre-make salads & fruit for week

    Blueberry & Strawberry Fruit Salad

    Blueberries & Sliced Strawberries


    Looking to eat more veggies and fruits but tired of cutting and prepping each night?  QUICK FIX! Make a fruit salad and tossed salad for the week.  I typically prep on Sundays and mid-week on  Wednesday.  Since I began prepping in advance,  I easily consume more fruits and veggies AND my kids do too.

    Here are two of my favorite quick preps: 

    Tossed Salad

    • Mixed greens
    • Chopped cucumber
    • Chopped tomato
    • Salt, pepper to taste
    • Add lots of fresh squeezed lemon when ready to eat 

    Mixed Fruit Salad

    • Sliced Strawberries
    • Blueberries

    Add in seasonal fruit such as nectarine, pineapple, etc.  If would like sliced banana in fruit salad, add in right before eating as they tend to get a bit mushy.


    Spring mix, chopped cucumbers, chopper tomatoes, salt & pepper


  • healthy banana ice cream

    healthy banana ice cream

    Craving ice cream on a hot summer night?  Instead of high fat, high calorie ice cream, try making your own banana ice cream with just one ingredient:  BANANAS.  Frozen bananas whip into a creamy, cold and sweet dessert within minutes.  This treat is so good, that you will not believe it until you try it yourself.  Watch the video to learn how to make this amazing dessert. 



  • summer blueberries

    Blueberries-In-PackBe sure to eat of plenty of blueberries this summer!   Blueberries are packed with fiber, manganese, copper, vitamin C & vitamin K, along with the amazing anti-oxidant anthocyanin.  Anthocyanin has been shown to boost brain health and may reduce risk for dementia and Alzheimer’s.

    Support your local farmer and purchase blueberries at a farm stand which is easy to do since Hammonton, N.J. is considered the blueberry capital of the world. For the ultimate tasty experience go straight to the farm and pick fresh blueberries.  Blueberry picking season begins in June and typically ends late July.

    Ideas for adding blueberries during the day:

    • Bring to work as a snack
    • Smother morning steel-cut oatmeal
    • Add to homemade whole wheat pancakes 
    • Create a fruit salad such as blueberries, strawberries & white nectarines)
    • Toss in a frozen smoothie with a banana 
    Blueberry Bush

    Blueberry Bush ast B & B Farms, Galloway, NJ

  • perks of white potatoes

    perks of white potatoes

    So happy to share this article that speaks of the benefits of white potatoes.  I eat a white potato several times a week and encourage others too.  It is a satisfying snack and simple to prepare as part of a meal.

    Check out the article by clicking link below and start eating potatoes!


    Not sure how to steam potatoes?  Watch this quick video on how to steam potatoes in 10 minutes! 

  • favorite vegan tomato soup

    favorite vegan tomato soup

    Simple yet delicious tomato soup.  Pair with a salad,  sandwich or eat solo.

    • 1 large can crushed tomatoes 
    • 3 cups of vegetable broth
    • 1 small onion finely chopped
    • 2-3 cloves of garlic finely chopped 
    • 1 tablespoon of olive oil
    • 2 bay leaves 
    • 1/2 teaspoon of salt
    • 1/4 teaspoon of pepper
    • 1/2 teaspoon of sugar

    In a large pot, saute onions and garlic for about 5 minutes in olive oil.  Add the crushed tomatoes, vegetable broth, bay leaves and salt.  Bring to  boil and then cover soup and lower temperature to simmer for 20 -30 minutes. Add sugar and pepper. Too add a little more flavor and a slightly creamier texture, add 1 tbsp butter which would make  it non-vegan but still vegetarian.  Sometimes a little extra touch goes a long way in taste.

    Soup goes great with a spring mix or spinach salad  topped with chickpeas for plant-based protein.

    Favorite canned crushed tomatoes


    Favorite vegetable broth