Archive | February 2013

Grapefruit Smoothie Explosion

Grapefruit Green Smoothie


1 grapefruit (with juices), peeled and sliced

1 pear, cored & sliced

1 frozen banana, halved

3 leaves of kale, stems discarded

1-2 tsp. fresh grated ginger

3 celery stalks, sliced into 1/3’s


Combine all ingredients in blender. With the frozen banana, mine was the perfect consistency, but feel free to add ice and/or water to get your ideal blend. This smoothie was the most delightful burst of citrus and gave me so much energy all morning – no coffee needed!


Quinoa, Kale & Sweet Potato Hash

Two things I love – sweet potatoes and kale. Quinoa is also in incredible grain that serves as a complete protein and is naturally gluten-free. I don’t obsess over anything being gluten-free or not, but let’s just say, texture and taste-wise, I tend to lean towards quinoa and brown or wild rice over pasta as a personal preference. This dish could be great as a full meal or play fiddle to a protein-centered dish. It’s also a great leftover that you can transform – like, for example poached or basted eggs over it for breakfast! Whenever you choose to eat it, know it’s a great go-to, as it takes under 15 minutes!

Sweet Potato, Quinoa & Kale Hash        SPQK 2


2 (thinner) sweet potatoes/yams, washed well & sliced horizontally [thinner in size are easier to slice; be sure to choose ones with red garnet colored skin]

1 Tbls. coconut oil

1 bunch of kale leaves, ripped & stems discarded

½ cup quinoa, uncooked

1.5 cups water

Handful of parsley, stems discarded & chopped finely

Juice from ½ lemon

Sea salt + pepper to taste


  1. Place water in a sauce pan and bring to a boil, add quinoa and cook until water has been absorbed, about 10 minutes. Once quinoa is done, stir in parsley, remove from heat, cover and set aside.
  2. While quinoa is cooking, place sweet potatoes in sauté pan with coconut oil. Cook for 5 minutes, evenly coating. Add kale and a splash of water, then cover. You want sweet potatoes to steam, but stir occasionally and add water (as/if needed) so that SP’s don’t stick to pan. Cook until they are soft, about 8-10 minutes.
  3. Add quinoa to sauté pan, add lemon juice and season to taste with sea salt + pepper.
  4. Great additions (any or all): avocado, crushed nuts, sliced olives, raisins or eggs on top!

Mo Tacos

If you know me, you know I LOVE tacos. And mexican food in general. However, when you go out to eat at Mexican restaurants, you’re not always in for the healthiest of fares. I have a few different taco variations, but this is one of the classics. With everything prepped, takes about 15 minutes. Set your turkey breast out to thaw in the morning and enjoy the leftovers over spinach for lunch the next day.

Mo Tacos


Half package of organic ground turkey (or beef), thawed

1 can (15 oz.) black beans, drained & rinsed

1 (4 oz.) can diced green chilies

2 bell peppers, sliced into strips & seeds discarded

2 tsp. each of: cumin & oregano

1 tsp. each of: cayenne pepper (more for desired spiciness) and minced garlic

Frontera Organic Green Tomatillo Salsa

Shredded pepper jack cheese (full fat & check ingredients – I used Tillamook)

100% sprouted corn tortillas

1 tsp. toasted sesame oil

Plain, full-fat Greek yogurt, 1 tsp. per serving


  1. Place ground turkey in a large sauté pan and cook until meat is browned, stirring often to break up the pieces. Drain and turn heat to medium.
  2. In a separate sauté pan, add sesame oil and minced garlic, cooking for 2 minutes.
  3. At the same time, add green chilies, cumin, oregano, cayenne and black beans to the meat with 2 Tbls. water.
  4. After 2 minutes, add peppers to garlic and sauté covered for 6-8 minutes (until soft), stirring occasionally.
  5. Heat tortillas in a touch of olive oil in a grill pan or heat in the microwave for 20 seconds.
  6. To construct tortilla, start with meat, add peppers, then dress as desired with salsa, 1 Tbls. of cheese per taco and yogurt as “sour cream” if desired (I like the taste of Greek yogurt better than sour cream, but there’s nothing wrong with small amounts of full-fat, organic sour cream).
  7. Additional taco toppings if desired: lettuce, tomato or olives.

Spicy Chicken Salad

This is one of my favorite go-to quickie meals. Easy to whip up for any party or a meal in itself, it doesn’t take more than 15 minutes!

Spicy Chicken SaladINGREDIENTS:
1 chicken breast, thawed
1 (15 oz.) can black beans, drained & rinsed
1 red pepper, chopped
¼ cup olive oil
Juice from 1 lime
2 tsp. each of: chili powder, cumin, oregano and minced garlic

  1. Fill small sauce pan half full with water and add chicken breast. Boil for 10-15 minutes, until chicken is cooked through. Drain and rinse off. Using a fork, shred chicken and set aside in serving bowl.
  2. Drain and rinse black beans. Combine with chicken and add red pepper
  3. Whisk together last 5 ingredients in a separate bowl, then add to chicken mix and stir to combine. To make mix spicier, add more chili powder.
  4. Can serve over a bed of spinach, in heated 100% sprouted corn tortillas or use as a “dip” for chips (I like Food Should Taste Good Multigrain Chips or Rye with Caraway Seeds Triscuits).

Old School Tuna Casserole, Revamped!

Tuna CasseroleTuna Casserole:

Half package brown rice penne noodles

1 Tbls. extra-virgin olive oil

½ onion, finely chopped

10 crimini mushrooms, sliced

½ cup white wine (or vegetable broth)

2 Tbls. brown rice flour

3 cups whole, organic milk

2 cans white chunk tuna (drained)

1 cup frozen peas, thawed

5 Rye with Caraway Seeds Triscuits, smashed into “crumbs”

Sea salt + pepper to taste

Parmesan cheese, grated

  1. Cook noodles according to package instructions until just tender. Drain, rinse and set aside in a big mixing bowl.
  2. Position rack in upper third of oven and preheat broiler.
  3. Heat oil in a sauce pan, then add onion and mushrooms, cooking until onion is softened but not browned (about 5 minutes). Add wine and cook until evaporated, 4 to 5 minutes.
  4. Sprinkle flour over the vegetables in saucepan; stir to coat. Add milk, bringing to a slow boil, stirring constantly.
  5. Stir in tuna and peas. Transfer sauce into mixing bowl with noodles and stir until evenly coated. Put entire mixture into greased pan.
  6. Sprinkle the casserole with crushed Triscuit and then grate fresh Parmesan over top.
  7. Since everything is already cooked, broil until top is crispy and dish starting to bubble – about 3-4 minutes.

Hearty Apple-Butternut Squash Soup



1 butternut squash, halved and seeds scooped out

1 apple, diced

1 onion, chopped

2-3 tsp. minced garlic

1 Tbls. each of: olive oil, sage and maple syrup

1 tsp. thyme

Sea salt + pepper to taste

4+ cups vegetable broth to blend

For more creaminess: blend in 1/3 cup plain, full-fat Greek yogurt

  1. Preheat oven to 425 degrees.
  2. Lay butternut squash out on baking sheet. Brush maple syrup onto both halves, then season with sea salt + pepper. Roast in the oven for 50 minutes or until completely cooked.
  3. When squash is done, remove from oven and set aside to cool.
  4. Add apple, onion, minced garlic, olive oil, sage and thyme to a sauce pan. Cook for 7-10 minutes (until apple & onion are soft).
  5. Once cooled, scoop flesh out of squash and put into pan with apples mix. Add vegetable broth to mix and stir to combine. If you’re going to use Greek yogurt, add it now as well.
  6. Transfer all ingredients to a blender to puree. As needed/desired, you can add more broth or yogurt. Season with sea salt + pepper to taste!

Chocolate Banana Smoothie

Chocolate Banana Smoothie

One of my all time favorites – banana, peanut butter and chocolate. Great for breakfast, lunch or post-workout snack if you’re on the go.  You will need:

1 banana
5-7 ice cubes
½ cup organic whole coconut milk (homemade or store-bought)
1 organic, free-range egg yolk
1 tsp. each of: cacao powder, ground flaxseed and raw honey
2 Tbls. hemp seeds
1 Tbls. peanut or other nut butter (can also do 1/3 cup of raw nuts)

Put all ingredients in blender, then mix. If it’s too thick, can always add some water or a touch more coconut milk. Enjoy!