Coconut Date Energy Bites

Posted on April 28 by
in Blog

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 by
in Blog

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 by
in Blog

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 by
in Blog

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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