• 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

  • 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


  • flaxseed meal for egg substitute

    flaxseed meal for egg substitute

    Flaxseed meal is an excellent substitute for eggs in baked goods. Recently, I was making whole grain banana and pumpkin bread for holiday gifts and was out of eggs.  I subsituted flaxseed meal for the eggs and it was delicious and ended up being 100% vegan too.  flax-seed-egg-replacer-2

    For each egg, combine  1 tablespoon flaxseed meal in 3 tablespoons of water, mix and allow to sit for about  5 minutes until thickens. Add to recipe for an egg substitute.

    Bob’s Red Mill flaxseed meal is one of my favorites.  Available at health food stores, Trader Joe’s, Whole Foods and most grocery stores. Be sure to refrigerate once packaged is open.

  • favorite cucumber green smoothie

    favorite cucumber green smoothie

    Favorite new green smoothie with a beautiful color.  Perfect for breakfast in the morning or an afternoon snack.  Packed with cancer fighting anti-oxidants and phytochemicals, 4 fruits and vegetables AND  omega-3 essential fatty acids.img_2285-2


    • 1/2 cup chopped pineapple
    • 1/2 chopped organic Granny Smith apple
    • 1/2 cup chopped cucumber
    • 1/2 frozen banana
    • 2 cups baby leaf spinach
    • 1 tablespoon ground flaxseed meal
    • 1 teaspoon maca powder
    • 1 cup water

    Blend well until smooth.  Add water as needed for desired consistency.  Enjoy! 

  • spring mix & chickpeas with toasted sunflower seeds flatbread 

    spring mix & chickpeas with toasted sunflower seeds flatbread 

    Try this simple and refreshing wrap for lunch or dinner. 

    What you will need:

    • Spring mix -about 2 cups 
    • Chick peas – 1/2 cup 
    • Chopped tomato – 1 small tomato or 1/2 of large 
    • Toasted sunflower seeds *- 1 tablespoon 
    • Balsamic Vinegar as desired 
    • Fresh lemon – juice of lemon wedges 
    • Salt & Pepper to taste 
    • Whole grain wrap 

    Toss first 3 ingredients gently in a mixing bowl.  Add toasted sunflower seeds, lemon juice and balsamic vinegar to desired taste. Add salt & pepper.  Slightly toast flat bread for a few minutes until crisp at 350 degrees in the oven. Cut flat bread into 4 slices and top with salad mixture and enjoy! 

    *to toast sunflower seeds- toss raw sunflower seeds in a single layer every 15-20 seconds gently in a small pan on medium heat for 1-2 minutes. Remove when seeds turn a light brown and have a delicious roasted aromatic smell. 

  • favorite whole grain flatbread 

    favorite whole grain flatbread 

    I recently came across this delicious Middle Eastern flatbread from Bonterra Market, located in Egg Harbor Township, N.J.  I have used it for wraps, as a base for homemade pizza and also just toasted plain on the side of a salad or for dipping with hummus.

    What I like about it:

    • Whole wheat ingredients
    • Minimal number of ingredients 
    • Can pronounce all of the ingredients
    • The taste
    • Variety of uses
    • Can be frozen 
    • The price ($2.79 for 4 large flatbreads)
    • Passed the 3 kids tastebuds taste 

      Flatbreads and tortilla wraps are great for sandwiches, soups and salads, but so many have lots of unhealthy ingredients. Give this one a try. When choosing a flatbread or tortilla wrap look for one with whole wheat or whole grain as main ingredient and just a few other ingredients that  you can pronounce.