Tag Archives: healthy


Hot days call for refreshing meals, like this yummy cold soup! Loaded with veggies and and a dollop of avocado yogurt sauce, this recipe will not disappoint. 


  • 1 quart of chilled tomato juice
  • 1 cucumber peeled, seeded and diced (about 1 cup)
  • 2 cups diced fresh tomatoes
  • 1/4 cup finely chopped scallions
  • 1 garlic clove, minced or pressed
  • 1/4 cup lemon juice
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons chopped fresh basil
  • 2 tablespoons ground cumin
  • 1 teaspoon salt
  • Hot sauce


  1. Combine all ingredients and chill for at least an hour (tastes better as it chills longer).
  2. I also combined 1/2 cup coconut yogurt and 1/2 avocado into a food processor to create a cream to add on top of soup when served

Roasted Lemon Asparagus

Asparagus contains fiber, folate, chromium and vitamins A, C, E and K. This a tasty and nutritious side dish that can be prepared a few different ways! Today I decided to roast mine and serve with a lemon vinaigrette. (Adapted from Paleo Newbie)


Roasted Asparagus 

  1. Preheat oven to 375 degrees
  2. Spread out 1 bunch of fresh asparagus on a foil lined cookie sheet
  3. Drizzle with olive oil
  4. Roast in oven about 7-10 minutes

Lemon Vinaigrette 

  • 2 tablespoons white wine vinegar
  • 1 tablespoon dijon mustard
  • 1 tablespoon fresh-squeezed lemon juice
  • 1/4 cup extra-virgin olive oil
  • Salt and lemon pepper, to taste
  1. Whisk white vinegar, dijon mustard and lemon juice together
  2. Next slowly whisk in the olive oil
  3. Season to taste with salt and pepper
  4. Serve over warm roasted asparagus

10 Superfood Add Ins for a Daily Boost!

Superfoods are those foods unknowingly chock full of essential nutrients that our bodies crave to stay nourished. Here are some of my favorite superfood add in ingredients that can be easily added to your daily meals to help promote an overall well being!


  1. Chia Seeds: These seeds are extremely high in Omega-3 fats, magnesium, protein, calcium, fiber, zinc, and antioxidants. You can add these to cereals, shakes or even make a pudding with them.
  2. Flaxseeds: Also filled with omega-3 fatty acids, lignans, and fiber, these are known to lower the risk of diabetes, cancer, and heart disease. Flaxseed meal is the ground version and can easily be added to daily breakfast foods, and is often used as an egg substitute in vegan recipes because of its binding properties.
  3. Hemp Seeds: Hemp is a complete food source and has more Omega-3s than any other food. It’s high in Vitamin E, has fiber, and contains magnesium, iron, calcium, and zinc.
  4. Sesame Seeds: Sesame seeds are filled with healthy fats, lignans, protein, copper, manganese, and calcium, and is a good source of magnesium, iron, phosphorus, and zinc. They are known to help lower cholesterol & prevent high blood pressure.
  5. Tumeric: Turmeric is a natural anti-inflammatory so it can help reduce joint pain and arthritis. It can also reduce menstrual cramps, aid with digestion and even help prevent cancer.
  6. Cinnamon: Cinnamon works to stabilize your blood sugar so it is great for diabetics. Like turmeric, it also works as an anti-inflammatory, so it is essential for those with joint issues or arthritis. It also helps naturally boost immunity and prevent disease with it’s antibacterial properties, so if you feel a cold coming make sure to get your daily dose. This superfood also helps reduce pms cramps, aid digestion and even increase energy levels.
  7. Cayenne: Cayenne is surprisingly high in Vitamins C, B, and A. This pepper helps stimulate digestion and aid in nutrient absorption, and also can help stimulate circulation and blood flow to those cold extremities. Cayenne also promotes heart and prostate health.
  8. Oregano: Filled with vitamin K, fiber, calcium, manganese, iron, magnesium and omega fatty acids, oregano should be eaten with more than just pizza!
  9. Coconut Oil: (Organic, unrefined) With high levels of lauric acid, capric acid and caprylic acid, this superfood protects against heart disease by lowering cholesterol, reduces blood pressure, helps diabetics by slowly releasing sugar into the bloodstream, kills disease causing bacteria, boosts metabolism and weight loss, and visibly improves the quality of hair and nail health.
  10. Apple Cider Vinegar: Made from fermented apples, ACV is high in probiotic properties. Drink a little a day to regulate your healthy bacteria, or even use as a rinse for super soft hair.

Israeli Salad

I decided to make some Israeli Salad & pair it with a yummy paleo version of Sole Meuniere. I made plenty extra for leftovers which will be perfect for lunch or for snacking on these next few days! This Mediterranean salad is traditionally served alongside or within falafel and pita sandwiches, but also makes for a wonderful side dish with any fish or meat. 

  • 2 cucumbers
  • 2-3 tomatoes
  • 1 onion
  • 1 bell pepper
  • 4 radishes
  • 1 cup chopped parsley
  • 2 tablespoons garlic
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons olive oil
  • salt and pepper to taste


  1. Chop all vegetables and toss together in a bowl.
  2. Drizzle the lemon juice and olive oil over the salad and season to liking with salt and pepper.


Mango Pineapple Smoothie Bowl

Smoothie bowls are like eating ice cream for breakfast, except contain only the best ingredients and vitamins your body craves to keep you feeling young and looking beautiful. Today I chose Mango – Pineapple. Mangoes provide you with Vit A, Vit. B6, Vit. C, Vit. E, beta-carotene, and potassium. While Pineapples contain Vit. C and bromelain, an enzyme with anti-inflammatory and anti-cancer properties that is known to help digest food.



  • 3/4 cup unsweetened almond milk
  • 1 cup frozen mango
  • 1/2 cup frozen pineapple
  • 1 small frozen banana
  • Handful of ice
  • 1 Tbsp Flaxseed meal (optional)


  • 1 kiwi, peeled and sliced
  • 1 tablespoon chia seeds
  • 1/4 cup sliced strawberries
  • 1/4 cup walnuts


  • Add the almond milk, flaxseed meal and then the fruit and ice, and blend on high until the smoothie reaches a thick and creamy consistency.
  • Pour into a bowl and add toppings of choice!

Burrito Bowl

Who says being Paleo means you still can’t eat the foods you love? Just skip a few of your normal add ins like rice, taco seasoning and sour cream, and use your own variations instead.



  • Cauliflower Rice
  • Tomatoes or Salsa
  • Onion
  • Sweet Pepper
  • Avocado
  • Organic Beef or ground turkey
  • Iceberg lettuce
  • Garlic powder
  • Chili pepper flakes
  • Salt & pepper
  • Cilantro
  • Lemon or lime juice


  1. Prepare easy cauliflower rice as directed in previous recipe posted on 3/18
  2. Slice onion and pepper and stir-fry until tender in a bit of olive oil
  3. In separate bowl prepare guacamole by mashing avocado, adding lime juice, cilantro, salt and pepper
  4. After onions and peppers are tender yet still a little crispy, remove from pan and add in the meat, garlic powder, salt, pepper and red pepper flakes and cook until browned
  5. Chop up lettuce and pile all ingredients into a burrito bowl in any way you like!

Pan Seared Cod

Trader Joe’s is my go to spot for frozen fish. They have a wide selection and great prices on quality fish. This week I picked up a couple of cod fillets for dinner which i served over a fresh salad with spring mix, avocado, tomatoes, onions  peppers, cucumbers, and sautéed portobello (however they are great served alone as well)!



  • 2 cod fillets
  • 4 tablespoons olive oil
  • 1 1/2 tablespoons chopped flat-leaf parsley
  • 1 large garlic clove, peeled and minced
  • 2 teaspoons minced shallots or onions
  • ½ teaspoon Annie’s Mustard (or other paleo brand of mustard)
  • 1 tablespoon almond flour
  • 2 tablespoons freshly squeezed lemon juice
  • Salt and pepper to taste


  1. Stir together 2 tablespoons of olive oil, parsley, minced garlic, shallots, mustard, almond flour, and lemon juice.
  2. Season the fillets with a bit of salt and pepper, and heat remaining oil in a skillet.
  3. Cook fish for 4 minutes and then flip fillet and cook another minute.
  4. Spoon sauce over the top of each fillet and continue cooking for another 5 minutes or until fish is opaque in the center and flakes easily.

Cauliflower Couscous

Cauliflower is one of those veggies that everyone overlooks because it can be a little bit bitter and underwhelming when simply steamed. However this vegetable is also super versatile creating loads of tasty dishes that deliver tons of health benefits. Known to help ward off cancer and heart disease, cauliflower contains Glucosinolates (sulfur containing compounds that may lower your risk of cancer), Sulforaphane (provides cancer-fighting functions, improves blood pressure and kidney function) & Allicin (may reduce the occurrence of stroke and heart disease), along with vitamin C, folate and various other vitamins and minerals!

I found a super simple recipe to make cauliflower couscous or rice where you simply use a food processor to break up the pieces and then steam it in a pot. Believe it or not it is delicious and a great Paleo side dish instead of the typical grain.


  1. Use food processor to break up pieces of cauliflower into either rice or couscous sided granules
  2. Chop 3-4 green onions in food processor and add to cauliflower granules for a bit of extra flavor and color
  3. Heat oil in a pot and add the cauliflower, salt and pepper over low temperature
  4. Let steam for 5 minutes or until desired consistency and serve



Kiwi Pineapple Smoothie

Kiwi Pineapple Smoothie (2 Servings) 

I saw a sale on some kiwis so I brought a bunch of them home to eat! I almost forgot just how delicious they are & super nutritious. Kiwis have more vitamin C than oranges, along with Vitamins K, E, Potassium, Fiber, copper, manganese & folate. They give you the antioxidants your body craves & will help keep you looking younger and feeling healthier! So I decided to make a tasty Kiwi Pineapple Smoothie and pair it with a hardboiled organic egg for breakfast 🙂


Blend together:

  • 2 Kiwis
  • 1 /2 cup of Pineapple
  • 1 Banana
  • 2 Tblsp Flaxseed Meal
  • 3/4 cup Almond Milk
  • 1 Cup Ice

Grain Free Blueberry Bran Muffins

Hey everyone! So I found this awesome recipe for grain free (gluten free & paleo) blueberry bran muffins that have no extra added sugar, besides the blueberries & raisins which sweetens them up just enough! Not only this but the batter is primarily made of the Superfoods flax seeds and walnuts which leaves you feeling very satisfied for breakfast or even a midday snack. This makes 6 jumbo or 12 regular muffins, but I have doubled the recipe and frozen half the batter to easily remake some when I next get a craving.unnamed.jpg


  • 1 cup ground flax seeds (flax meal)
  • ½ cup walnuts
  • 2 tablespoons coconut flour
  • ½ teaspoon baking soda
  • ½ teaspoon sea salt
  • 1 cup raisins
  • 6 eggs
  • 4 tablespoons coconut oil, melted
  • 1 ½ cups blueberries (fresh or frozen)
  1. Preheat oven to 350F and line muffin cups with paper liners.
  2. In a food processor, pulse walnuts until sand like and then combine with flax meal, coconut flour, baking soda, and salt until well mixed. (I do not have a large enough food processor to combine everything so I ground the walnuts separately and then mixed with the other dry ingredients in a bowl)
  3. Next add raisins to the food processor and pulse them just enough to break them down.
  4. Add ground raisins, eggs and coconut oil to the dry mixture. Mix or beat well.
  5. Fold in the blueberries.
  6. Bake 22-25 minutes for 12 muffins, 30 minutes for 6 jumbo muffins, or until the tops are firm and a toothpick comes out clean.
  7. Remove from oven; allow muffins to cool down to room temperature prior to eating.