Discover which foods

Fuel Your Body

Fuel Your Body

I encourage you to try my collection of recipes and to use as many organic, non-GMO and locally sourced ingredients as possible. Visit your farmers market for the freshest produce. At the supermarket, select items that are in season. Be aware that food that is transported from hundreds of miles away loses some of the nutrients and also contributes to the pollution of our planet. Shop local and purchase locally grown produce whenever possible!

"To keep your body in good health is a duty...otherwise we shall not be able to keep our mind strong and clear."
—Buddhist teaching

Stuffed Poblano Peppers

I got this recipe from my student Jan, and she probably got it from her friend Chris, so not really sure who to give credit here. I adapted it just a bit, I really think you will enjoy it. Poblano peppers are mild and have thin skin. They can be substituted by green bell peppers. You can turn this into a vegan dish if you skip the cheese and the…

Read More…

Comments Off on Stuffed Poblano Peppers

Cheese and Pear?

I have heard about the French paring up the most diverse cheeses with pear, but I honestly didn’t quite trust that combination. Until I tried it as part of a salad. What a yummy “pearing”! This salad is so delicious, I had to share it with you! Check it out! Ingredients: 2 cups mix greens/ salad greens 1 pear, cored and cubed 2 oz goat cheese crumbles 2 TBS pumpkin…

Read More…

Comments Off on Cheese and Pear?

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 the daily value? What is special about vitamin K? Sarah L Booth, PhD, director of…

Read More…

Comments Off on All-Powerful Kale

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, halved 1 green onion or some chives handful of greens: baby spinach, kale or collard…

Read More…

Comments Off on Mediterranean Scramble

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 their sugar intake. Then here is a super easy recipe to entertain these guests! It…

Read More…

Comments Off on No Sugar, No Guilt Treat

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, it is something related to the combined flavors of garlic, caraway and marjoram. Contact me…

Read More…

Comments Off on Gnarly Barley

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 turmeric (optional) Parsley (optional) Preparation time: 50 mins Roast the squash (cut in half, remove…

Read More…

Comments Off on Savory Squash Soup

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 turn to be the size of baseball bats… So now it is the time to…

Read More…

Comments Off on A pretty salad? Why not?

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 ¼ cup boiling water 1 cup unsweetened shredded coconut Preparation: 1) Place dates in a…

Read More…

Comments Off on No Bake Chocolate Truffles

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 fridge overnight and have this ready for breakfast. Sprinkle some cinnamon or cocoa for additional…

Read More…

Comments Off on Breakfast Chia Pudding

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 smooth. Refrigerate pudding until chilled, about 30 minutes.

Comments Off on Avocado Pudding

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.

Comments Off on Guacamole

Savory Easy-Peasy Sweet Potatoes

Ingredients 2 big sweet potatoes peeled and cubed 2-3 cloves garlic chopped 2 green onions or some chives chopped 2 TBS olive oil 1 TBS slivered almonds (optional) Rosemary, Thyme or Italian seasoning (depending on your taste) Salt, pepper Preparation (10 mins) Boil sweet potatoes until tender (not mushy), drain water and set pot aside so the potatoes cool a little bit. Add the remaining ingredients and mix together. This…

Read More…

Comments Off on Savory Easy-Peasy Sweet Potatoes

Spinach artichoke dip

Ingredients: *1 package of cream cheese softened *1/2 cup of shreded parmesan cheese *1/2 cup of shreded mozzarella cheese *2 full cups of fresh spinach leaves *14 oz. (1 jar) of artichoke hearts drained *1/4 tsp. of garlic powder * Salt and pepper *3-4 basil leaves (chopped) or ½ tsp. of Italian Seasoning Preparation: Mix cheeses and spices then add artichoke hearts and spinach. Optional: top with bread crumbs. Bake…

Read More…

Comments Off on Spinach artichoke dip

Spaghetti Squash

Makes 4 servings Ingredients: 2 tablespoons olive oil, plus more for the baking sheet 1 spaghetti squash, halved lengthwise and seeded 1 medium onion, thinly sliced 1 teaspoon thyme or oregano 1 red bell pepper, thinly sliced 1 cup baby spinach Salt and black pepper Preparation: Preheat the oven to 350 ˚F. Wipe a baking sheet with olive oil. Place the squash, cut sides down, on the prepared baking sheet. Prick all…

Read More…

Comments Off on Spaghetti Squash

Shrimp and Asparagus

( Can substitute crab meat for shrimp) Ingredients: 2 tablespoons coconut oil or grape seed oil 1 pound peeled shrimp 1 bundle chopped asparagus 2 tablespoons lemon juice 4 cloves minced garlic 1/2 teaspoon ground ginger (optional) 1/2 cup broth (or water) Preparation: (15 min) 1) Heat the oil in a skillet over medium-high heat. 2) Add the shrimp, asparagus, lemon juice, garlic, and ginger to the pan. 3) Cook about 2 minutes, then stir and…

Read More…

Comments Off on Shrimp and Asparagus

Sautéed Kale and Vegetables

Ingredients: 3 tablespoons grape seed or safflower oil 1 small onion 3 cloves chopped garlic 1 green or red pepper chopped 1 yellow squash ½ broccoli crown 1 bunch kale – washed and chopped ¼ cup water Few parsley leaves 1 TBS pine nuts or pepitas/ pumpkin seeds Salt and pepper to taste Preparation: Heat oil over medium-high heat in a large frying pan. Add onions and garlic; cook and…

Read More…

Comments Off on Sautéed Kale and Vegetables

Beet salad

Ingredients 1 bunch red beets or 2 big beets 1 medium celery root (could be replaced with 2 big carrots) 2-3 TBS olive oil 2 TBS vinegar 1-2 TBS grated horseradish (or more if you can stand the “kick”) Salt, pepper Preparation (15 mins) Peel beets and celery root (no use for the beet stems/ leaves, unless you want to use them for soup or other dish). Grate the beets…

Read More…

Comments Off on Beet salad

Cucumber Quinoa Salad

Cucumber Quinoa Salad Ingredients: 1 English cucumber diced 2 cups chilled or room temperature cooked quinoa (boil 1 cup quinoa in 2 cups of water until soft) ½ cup diced red onion ½ crumbled feta cheese 5-6 chopped fresh basil leaves 1 batch Italian Vinaigrette Italian Vinaigrette: 1/3 cup olive oil 2 tablespoons apple cider vinegar 1 tablespoon fresh lemon juice ½ teaspoon Italian seasoning Pinch of salt and black…

Read More…

Comments Off on Cucumber Quinoa Salad

Cauliflower Puree

Makes about 4 servings Ingredients: 1 medium cauliflower ½ cup unsweetened coconut milk (my favorite brand is So Delicious) 2 tablespoons extra-virgin olive oil ½ teaspoon salt Freshly ground black pepper to taste Parsley (optional) Preparation (15 mins): Cut the cauliflower florets and place in a medium saucepan, cover with water, and bring to a boil.  Reduce the heat to medium, cover the pan, and simmer gently until very tender,…

Read More…

Comments Off on Cauliflower Puree

Mung Bean Soup

Ingredients: 1 cup dried mung beans (green tiny beans typically found in the bulk aisle) 1 TBS coconut oil 1 onion chopped 2 celery stalks chopped 2 carrots diced 1 TSP ground turmeric 2 cups diced tomatoes (fresh or from the jar) 3 cups water 2 bay leaves chopped fresh cilantro or parsley or dry Italian Seasoning salt and pepper 0.5 cups grated parmesan to top (optional) Preparation: Soak mung beans for…

Read More…

Comments Off on Mung Bean Soup

Lentil Soup

Ingredients: 1 cup red lentils (use a strain to rinse) 2 tablespoons grape seed or sunflower oil 1 onion, chopped 1-2 cloves of garlic, chopped, pressed, or minced 1 tablespoon of tomato paste 1 teaspoon ground cumin 1/3 teaspoon salt 1/4 teaspoon black pepper 1/4 teaspoon chili powder (as mild or spicy as you like) 1 carrot peeled and chopped 1 parsnip peeled and chopped 1 celery stick 5-6 cups…

Read More…

Comments Off on Lentil Soup

My top choice for juicing

My top choices for juicing: I use 1 medium beet + 1 big carrot + 1 green apple + 1 celery stalk + 1 cucumber (because I have plenty in my garden and makes the juice more refreshing). You could definitely add more greens, for me the balance of earthy roots and other veggies and fruit works just fine. I get about 2.5 cups juice and drink half of that…

Read More…

Comments Off on My top choice for juicing