All-Powerful Kale

We hear about kale all the time, how it is a super food, chock-full of nutrients and antioxidants, having more iron per ounce than beef, being an excellent source of magnesium, vitamin C and vitamin A. But did you know that kale is an incredible source of often-overlooked vitamin K, with more than 10 times

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, Posted in Blog, Recipes, Wellness Tips |

Mediterranean Scramble

Easy to make, this scrambled eggs dish has plenty of veggies and aside from being delicious, it looks so colorful! This will help you start your day with about 12g of protein, but no worries, you can try this for lunch or dinner. 2 eggs, organic or free range 5 grape tomatoes, halved 5 olives,

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No Sugar, No Guilt Treat

As we are getting ready for the big Thanksgiving feast and we count our blessings, let’s try to be mindful about other people that are partaking in the delicious meal and have some dietary restrictions. Maybe you will have guests that can not have gluten or dairy or processed foods or simply want to decrease

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Gnarly Barley

Did you know that barley is an excellent source of molybdenum, manganese, selenium and magnesium and helps lower cholesterol and control blood sugar? Why “Gnarly Barley”? Because my kid decided it sounds funny! Here is a delicious recipe that I presented at the National Czech and Slovak Museum. Be aware: your kitchen will smell really good,

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Savory Squash Soup

Here is one of my favorite fall recipes, using in season ingredients to help warm up your soul. 1 medium butternut squash or 2 smaller acorn squash 1 carrot 1 medium onion 1 stalk celery 1 zucchini (peeled) 2 tbs butter or olive oil (vegan option) Salt, pepper to taste ½ tsp cumin ½ tsp

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A pretty salad? Why not?

I have to admit I am very proud of my garden. Although I can not take much credit for the early spring tiling and prepping, and even some planting, I do take good care of my garden afterwards. I learned that if I do not pick the goodies every other day, the zucchini and cucumbers

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No Bake Chocolate Truffles

Ingredients: For the truffles: 2 cups pitted dates, coarsely chopped 1 cup boiling water 1 cup almond butter 2 tablespoons coconut oil 1 teaspoon vanilla extract ¾ cup coconut flour 3 tablespoons unsweetened cocoa powder For the chocolate coating: 5 ounces dark chocolate (70% cacao content or higher) cut into small pieces 1 teaspoon coconut oil

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Breakfast Chia Pudding

Ingredients: 1 cup unsweetened coconut or almond milk 3 Tbs chia seeds 1 tsp vanilla extract 1 mango or pear Preparation: Mix chia seeds and coconut milk in a container, stir until seeds are soaked, add vanilla. It will become gel like in about 15 mins, but it is best to cover and store in the

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Avocado Pudding

Ingredients: 2 large avocados – peeled, pitted, and cubed 1/2 cup unsweetened cocoa powder 1/2 cup sugar 2 tsp honey 1/3 cup coconut milk 1 tsp vanilla extract ½ tsp ground cinnamon Preparation: (10 min) 1) Blend avocados in food processor. 2) Add cocoa powder, sugar, honey, coconut milk, vanilla extract, and cinnamon and blend until

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Guacamole

Ingredients: 2 avocados 1 medium tomato 2 cloves garlic 1 small lime 5 pieces cilantro chopped Salt & pepper Dash of hot sauce (optional) Mash avocados with a fork in a medium bowl. Add lime juice. Add minced garlic, and chopped cilantro. Cut onion into small cubes then add. Last, include the spices.

, Posted in Recipes |