Mocha Chia Pudding

Posted on May 01


1/4 cup cocoa
1/4 cup chia seeds
1 cup unsweetened chocolate almond milk
1/2 cup brewed coffee
1 tablespoon maple syrup (Stevia, Truvia, Monk Fruit)
Toppings: coconut flakes, berries, pecans


Add all the ingredients to a mason jar and screw lid on top. Shake vigorously until mixed. Place in the fridge overnight.
Serve with your favorite toppings.

(Please note, depending on your taste buds, you may need less cocoa and sweetener like the liquid Stevia)

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Coconut Date Energy Bites

Posted on April 28

5-ingredient energy bites with dates, coconut, coconut oil, protein powder and nuts. The perfect bite-sized snack with loads of nutrition.


12 pitted Medjool dates
½ cup unsweetened shredded coconut
½ cup chopped walnuts or almonds
1 ½ Tbsp. melted coconut oil
1 scoop of vanilla protein powder


Place all the ingredients in a food processor and pulse until the mixture becomes a paste.
Form 2-inch bites, place in an airtight container, and store in the refrigerator for up to 2 weeks.



Strawberry Goat Cheese Salad with Champagne Vinaigrette

Posted on April 21

Here are my tips for making a non-boring salad:

-Switch up the greens. Instead of plain old leaf lettuce, branch out with peppery arugula, baby spinach or shredded kale.

-Add fresh fruit! Berries work really well, but other ideas include orange segments, thinly sliced apple or peaches.

-Try a flavorful cheese like goat, feta or blue. A little goes a long way and I love the salty, creamy factor.

-Add nuts for crunch (bonus if you have time to toast!)

-Think outside the box with non-traditional items like avocado, olives, roasted red peppers, sun-dried tomatoes.

-Use a homemade dressing. More on this below!


1/4 cup champagne vinegar
1 medium orange, juiced
1 tsp honey
1 tsp Dijon mustard
1/2 cup extra virgin olive oil
salt & pepper to taste
5 oz of spring mix
8 oz strawberries, sliced
2 oz goat cheese crumbles
1/3 cup sliced almonds, toasted


-Make your dressing: add vinegar, orange juice, honey and dijon to a jar. Mix with a fork until combined. Add olive oil and shake well. Season with salt and pepper to taste.

-Add spring mix and strawberries to large salad bowl. Toss with dressing per preference (you won’t need it all). Top with goat cheese and sliced almonds just before serving.

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Frozen Yogurt Bark with Strawberries

Posted on April 20

All you need:
3 cups plain whole milk Greek yogurt (or non-dairy yogurt)
1/4 cup pure maple syrup (or Stevia or Monk Fruit)
1 1/2 teaspoons pure vanilla extract
1 cup sliced strawberries
1/3 cup dark chocolate chips
1/3 cup toasted sliced almonds

All you do:
1. Combine yogurt, maple syrup and vanilla in a large bowl.
2. Line a large rimmed baking sheet with a silicone baking mat or parchment paper. Spread the yogurt mixture onto the sheet in an even layer. Top with strawberries, chocolate chips and almonds. Freeze for at least 4 hours.
3. Once completely frozen solid, remove from the freezer and cut into squares. Store in the freezer in an airtight container.

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Take Out

Posted on April 16

Food Safety with Take Out

Once the food is in your home, you should remove it from the containers and throw those away. Replate onto your own dishes or store in your own containers. Also, if plastic silverware is provided and it's not individually wrapped, I would discard and use your own instead. And toss the condiment packages – ketchup, mustard, etc. – which may have been touched in the restaurant. Wash your hands thoroughly after this process.

How to Limit Calories with Take Out

Having tacos with chips and salsa? Skip the rice and beans.

Having moo goo gai pan? Ask for extra veggies instead of rice or noodles.

Having pasta primavera? Ask for half the noodles and extra vegetables.
Having Pizza? Ask for cauliflower crust or extra thin on the crust and skip the greasy meats.

Having a burger and fries? Skip the bun or sub a salad for the fries.

Having sushi? Focus on edamame or sashimi as your appetizer, ask for light rice on a roll and skip anything fried.

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Pepita-Crusted Tuna Cakes

Posted on April 14


Pepita Crust:

⅓ cup pepitas
Pinch coarse salt

Tuna Cakes:

2 (4 oz.) cans albacore tuna
2 large eggs
½ cup Panko breadcrumbs (gluten free if needed)
¼ cup flat leaf Italian parsley, chopped
Zest and juice of ½ medium lemon
1 Tbsp. Dijon mustard
1 ½ tsp. dried oregano leaves
½ tsp. coarse salt
¼ tsp. ground black pepper
¼ tsp. crushed red pepper flakes
2 Tbsp. olive oil


-Place pepitas in the bowl of a small food processor and process until crumbly. Transfer to a shallow dish and mix with a pinch of coarse salt.
-Place tuna cake ingredients, except olive oil, into a large bowl and mash with the back of a fork or a potato masher until it forms a chunky paste. Form mixture into 6 small equal-sized patties. Place cakes into the dish with the crushed pepitas and coat all sides.
-Heat olive oil in a large cast iron or non-stick skillet to medium heat. Once hot, add cakes and cook about 3 minutes per side, until browned and crispy.
-Serve tuna cakes with a fresh spring mix salad.


*You can also bake the tuna cakes. Preheat the oven to 375, place cakes on a greased baking sheet and bake 10-15 minutes or until set.

Serving Size: 1 cake
Calories: 188
Sodium: 266 mg
Fat: 12 g
Carbohydrates: 5 g
Fiber: 1 g
Protein: 16 g

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Honey Pepper Chicken with Stir-Fry Vegetables

Posted on April 07


1 pound boneless, skinless chicken breast
1 tbsp sesame oil
1/4 cup low-sodium soy sauce (gluten free if needed)
1 tsp ground ginger
1 1/2 tsp black pepper
1 1/2 tsp honey
1 bunch scallions, chopped
4 bunches baby bok choy, sliced lengthwise
2 large carrots, peeled and chopped
2 cups broccoli florets
1 cup snow peas
1 tsp sesame seeds


To make marinade, add soy sauce, ginger, pepper and honey to a medium bowl. Stir well to combine.

Cut chicken into small pieces. Place chicken in bowl of marinade and let sit for about 20 minutes.

Fill pot with about an inch of water. Bring to a boil. Add broccoli, carrots, bok choy and snow peas to the pot and steam, covered, for about 4-5 minutes until al dente. Drain water and set aside.

Place large pan or wok over medium heat. Pour in sesame oil to coat pan. Once hot, add chicken with all of marinade into the pan. Sauté chicken, using tongs to stir pieces, for about 6 minutes until chicken is browned lightly on the outside.

Add steamed vegetables to the pan of chicken and cook for 3-4 more minutes until vegetables are fork tender and chicken is completely cooked.

Serve with brown rice or cauliflower rice and scallions and sesame seeds for garnish.

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Lemon Vinaigrette

Posted on March 31


1/4 cup olive oil
1 1/2 Tablespoons honey
2 Tablespoons lemon juice
2 teaspoons freshly grated lemon zest
1 teaspoon Dijon mustard
1/4 teaspoon Kosher salt
1/4 teaspoon freshly ground black pepper


Add ingredients to mason jar. Tightly secure lid on the mason jar and shake until well combined.

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2020 Dirty Dozen and Clean 15

Posted on March 25

Pesticides do have detrimental affects on GI health, immune system, kidney function, reproduction, neurological health and cancer.


No Gym, No Problem.....

Posted on March 20

My gym officially closed yesterday and it no doubt brings to me some added stress. In reflection, I too must come up with ways to keep my fitness, food and stress levels under control.

First, I do worry about over eating due to boredom, so I am not buying any foods that might be a trigger for me to over eat. With that said, I could still over eat calories from nuts, bars, etc... so keeping busy helps.... which leads to ... more exercise.

Second, due to not having my real gym open, I need to focus on alternatives for calorie burning and to keep myself busy (especially after dinner). Here are some fun ideas to increase your caloric output....

-Keep hydrated for optimal metabolism, so drink water before and after exercise.
-Drink some caffeine before a work out (in the am).
-Listen to your favorite music.
-Move your arms more to increase heart rate.
-Add weights or bands to your routine.
-Increase your incline if you have a treadmill or elliptical.
-Use your own body weight for at home exercises, see below.

Third, is stress management, which I feel is more likely to happen when I keep up my routine of sleep, exercise and eating well.


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