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. 




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! 

red bliss potato as a snack?

red bliss potato as a snack?

One of my favorite snacks are red bliss potatoes.  I bring one to work to snack on and will often heat one up at home to munch on too.  I eat them cold and hot, depending on where I am.  During the day, when I am working and short on time, I will eat the potato cold and plain and it is very filling and tasty! But there is nothing like a hot potato, steaming, with a little salt and pepper!  Both hearty and satisfying at the same time.

I often hear my clients voice that they do not eat potatoes and “know” they are bad for you.  This is simply untrue.  Potatoes have been blacklisted as an awful carbohydrate, but yet they offer so much………………..

9 Perks of a Potato:  farm potatoes

35 % Vitamin C for the day

6% Iron for the day

2% Calcium for the day 

4 grams of protein (8% of most women’s protein needs for the day & 7 % of men’s)

3-4 grams of fiber (about 13% of fiber for the day)

Hardly any sodium


Grown on a farm versus created in a factory 


Interestingly, the same clients will choose to eat a granola bar with 3 -4 Tablespoons of added sugar and over 10 ingredients, but will look at me like I have 3 heads when I suggest eating potatoes (hahaha).

Cooking a potato is simple, just pierce with fork and microwave for 3-4 minutes and or better yet, if have more time dice and boil or steam and enjoy!

3 heads cooking

favorite brown rice

favorite brown rice

Lundberg’s Organic Short Brown Rice is by far my top choice among the countless brown rice options. I have tried quite a few and now will only purchase this brand.  The rice has an awesome nutty flavor with a chewy texture. It blends well with stir-fry recipes, bean and brown rice options and also adds a nice flare served cold on a mixed green salad.

Easy to prepare, I typically cook enough for a few days and freeze if needed. Brown rice may be prepared with solely water or try  cooking with vegetable stock to add a different flavor.  I love eating brown rice freshly made.  It is delicious and filling. A perfect mid-day snack option. 

Not easy to find at a grocery store but can be purchased at  Bonterra Market on Fire Road in Egg Harbor Township or Pamela’s Health & Harmony on Ventnor Avenue in Margate. 



favorite multigrain bread 

favorite multigrain bread 


Le Bus Multigrain bread is by far my favorite bread. The  bread is dense, crunchy and hearty, topped with bulgar, oats, millet, barley, flax, sesame and sunflower seeds. The Le Bus bread  is baked fresh at the LeBus bakery in Philadelphia and may only  be purchased locally in south jersey at Casel’s Marketplace in Margate and B.F. Mazzeos in Northfield.

I typically freeze the bread after purchasing new loaf (after I snack on a fresh slice of course). The fresh baked bread is delicious and the aroma is amazing! I have at least one slice most days in the morning with a smidgen of whipped butter. My 12 year old daughter enjoys it too.

Some may find the bread on the pricey side, but to me enjoying tasty bread with all natural ingredients baked locally is worth every penny.

Click on Le Bus Bakery  to learn more about the history of the bakery, which interestingly was a business that started in an old school bus in 1978 by David Braverman catering food items to University of Pennsylvania students


  favorite homemade granola recipe 

  favorite homemade granola recipe 

I recently started making homemade granola as a snack for work and also as a gift option for co-workers, friends and families.  Store bought granola is often high in sugar and highly processed. This version is made with maple sugar to sweeten and is very simple to prepare.  The recipe is from my favorite iPad app: Forks Over Knives Recipes. 

What you will need:  

cups of oats

1/4 cup natural peanut butter

1/4 cup maple syrup

1 tsp vanilla 

 1/2 cup,water

Salt to taste

1. In a blender, purée all of the ingredients EXCEPT the oats until smooth  

2. In a large bowl, add the oats and gently toss with the puréed ingredients.

3. Place granola in a thin layer on a cookie sheet lined with parchment paper. 

4.  Bake at 300 degrees for 40 minutes. Toss after the first 20 minutes.

5.  After 40 minutes, turn the oven off and allow granola to crisp until the oven has cooled down. 

6. Store in an air tight container 

I often add small pieces of 85% dark chocolate, sliced almonds/walnuts, and or raisins.  Enjoy!! 



awesome natural popcorn

whirley pop

A friend introduced me to the WHIRLEY POP a few months back and I have been hooked ever since.  I never heard of it before and would like to spread the word.  It makes delicious popcorn in just a few minutes.   Homemade popcorn is a healthy snack especially when made naturally without the use of the microwave and unnecessary harsh chemicals and ingredients in popcorn purchased in a bag.

Very simple to use, just follow the directions in the box.   The directions call for 1-3 tablespoons of oil per 1/2 cup of kernels, but much less can be used.    I generally use 1 tsp of extra virgin olive oil for 1/2 cup of popcorn kernels.

I purchased my Whirley Pop from Bed Bath and Beyond.   Originally, $19.99 but with images (4)the 20% discount coupon it was only $16.00.  Click here for more information: Bed Bath and Beyond

Check out how to use Whirley Pop here: