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! 


chickpea & broccoli pita sandwich

chickpea & broccoli pita sandwich

My favorite recipe blog, Cookie & Kate, posted a new recipe this week which I absolutely love.  Lemony broccoli, chickpea & avocado pita sandwich.  I have already prepared it twice in the past 2 days. Some of the ingredients include broccoli, chickpeas, tomatoes, lemon, garlic and red onion.  Of course fresh beans are preferred but to save time, canned beans are a great second option. I prefer the brand Eden Organic for canned beans.   The beans taste fresh, are very low in sodium and the can is BPA free.

This recipe is so simple to prepare and perfect to bring to lunch for work.  My IMG_1220-0sandwich looked so good it actually looked ALMOST  (not exactly, but close, haha)  like the photo below Follow this link for the recipe:  Lemony broccoli, chickpea & avocado pita sandwich.


February tip: wholesome breakfast without the sugar 

February tip: wholesome breakfast without the sugar 

Many of my clients consume 1-2 tablespoons of added sugar at breakfast without even realizing it.  They falsely believe they are eating a healthy yogurt or oatmeal unbeknownst that they are downing 3-6 teaspoons of added sugar. 

Starting the day with added sugar leads to morning fatigue and a foggy brain. Here are a few ideas to start the day off right :

1. Steel cut oatmeal topped with cinnamon and chunks of apples 

2. 100% Whole grain toast with natural peanut butter and a piece of fruit.

3. Unsweetened shredded wheat with fruit and almond milk 

4. Plain yogurt with blueberries and raspberries, sliced almonds 

5.  Whole Grain breakfast wrap with nut butter, bananas and raisins 

Overnight Steel Cut Oatmeal

This is one of my favorite breakfasts. Prepare the night before for a delicious morning treat and make extra for the next few days.

Mix 1 cup steel cut oats with 2 cups of water or unsweetened plant- based milk. Add raisins, sliced almonds, and lots of diced apples or fruit of choice. Place in refrigerator and enjoy  the next day.  (3-4 servings)

Whole Grain Breakfast Wrap ( Forks Over Knives Recipe).  


On 1 whole grain tortilla wrap spread 1-2 tbsp of nut butter, 1 tbsp of unsweetened apple butter, sliced bananas and 1-2 tablespoons of raisins. Fold the ends of the wrap in toward the center, and roll up like a burrito. 

  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!! 



black bean & corn salsa brown rice wrap 

black bean & corn salsa brown rice wrap 

I am not much of a cook and have many times eaten the same breakfast or lunch for weeks at a time.  This summer, I decided I am going to try a new recipe every 1-2 weeks.   I often tell clients to try a new food or recipe a week to keep food interesting and tasty.   Otherwise, it is very easy to get bored  and that is when we start looking for potato chips and Hershey bars.  So I thought it would be a good idea to follow my own advice.  The recipe below is a modified version of “The Quickest Black Bean Salad” from the Forks Over Knives Recipe ipad/phone app. 



1 16 oz can of black beans, drained and rinsed well

1 very large tomato, chopped finely

2 cups of organic frozen corn

1/4 -1/2 cup of chopped basil (the recipe calls for cilantro, but I prefer basil)

Fresh lime juice

1-2 Tbsp of balsamic vinegar (adjust per taste)

1/2 small onion chopped

Fresh arugula

A Brown Rice Tortilla

1.  Add beans, tomatoes, corn, onion to a glass bowl and mix.  Be sure to rinse black beans well, otherwise the salad will look grey.  

2.  Add basil, lime and balsamic vinegar and mix again.

3.  Warm brown rice tortilla in a 300 degree oven for few minutes.  Be sure to keep an eye on it, otherwise will become too crisp quickly.   If becomes too crisp, break into smaller pieces and use bean salsa as a dip.

4.  Add black bean & corn salsa to wrap, top with fresh arugula and enjoy!