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Food on my Mind....

Avocado Citrus Smoothie Ingredients ½ avocado 1 frozen banana ¼ cup plain yogurt (or non dairy yogurt) juice of half a lemon juice of half an orange ½ teaspoon agave ½ almond milk ¼ cup water pinch of salt Directions...

  • Combine all ingredients in a blender and blend well until smooth, at least 2 minutes.

Recipe provided by

Blueberry Muffin Overnight Oats


1/2 cup rolled oats

1/2 oat milk

6oz non dairy yogurt

1/2 tsp vanilla extract

1tsp cinnamon

1/4 cup Blueberries

1/3 cup corn flakes


  • Combine oats, milk, yogurt, vanilla, and cinnamon to a mason jar or bowl. Shake/stir contents until well mixed. If topping with frozen fruit, add to mixture before covering and refrigerating for 4 hours or overnight. Otherwise, top with fresh fruit and flake cereal, if desired, just before eating (after refrigeration). Enjoy!

Recipe provided by

Cold Buster Smoothie Makes: 1 servings Prep time: 5 minutes Ingredients

1 cup chopped strawberries 1 orange 2-3 large kale leaves, stem removed ½ cup almond milk 1 tablespoon honey handful of ice Directions....

  • Combine all ingredients in a blender and blend well until smooth, at least 2 minutes.

Southwest Quinoa Cakes Makes: 6 servings Serving Size: 2 cakes & 1/4 cup salsa Active Time: 35 minutes Total Time: 1 hour Equipment: Nonstick muffin tin with 12 (1/2-cup) cups Ingredients

2 cups water 1 cup quinoa, preferably red quinoa 4 large eggs, lightly beaten 1 cup canned black beans, rinsed 3/4 cup reduced-fat cottage cheese 1/4 cup sliced scallions 2 tablespoons all-purpose flour 1 teaspoon baking powder 1/4 teaspoon salt, plus a pinch, divided 1 cup shredded pepper Jack cheese 1 14-ounce can fire-roasted diced tomatoes 1 clove garlic 1 small chipotle pepper in adobo sauce (see Tip) 1/4 cup chopped fresh cilantro 1 avocado, chopped Directions

  • Preheat oven to 375°F. Coat a 12-cup nonstick muffin tin with cooking spray.

  • Bring water to a boil in a medium saucepan. Stir in quinoa. Reduce to a simmer, cover and cook until the grains are tender and reveal their spiraled germ, about 15 minutes. Transfer to a large bowl and let cool for about 10 minutes.

  • Add eggs, beans, cottage cheese, scallions, flour, baking powder and 1/4 teaspoon salt to the quinoa and stir until well combined. Divide the mixture among the muffin cups (about 1/4 cup each). Top each quinoa cake with about 1 tablespoon cheese.

  • Bake the cakes until puffed and a little brown on top, about 20 minutes. Let cool in the pan for 5 minutes. Gently loosen and remove with a paring knife.

  • Meanwhile, place tomatoes, garlic, chipotle pepper and a pinch of salt in a blender and puree until smooth. Transfer to a small bowl and stir in cilantro to complete salsa.

  • Serve the cakes with the salsa and avocado. TIPS & NOTES Make Ahead Tip: Cover and refrigerate the salsa (Step 5) for up to 3 days; bring to room temperature before serving. Chipotle chile peppers in adobo sauce are smoked jalapeños packed in a flavorful, spicy sauce. Look for the small cans with Mexican foods at large supermarkets. Once opened, they'll keep for up to 2 weeks in the refrigerator or 6 months in the freezer.

Nutritional value

Per serving: 365 calories; 17 g fat (6 g sat, 5 g mono); 140 mg cholesterol; 35 g

carbohydrates; 0 g added sugars; 6 g total sugars; 19 g protein; 7 g fiber; 662 mg sodium; 515 mg potassium. Nutrition Bonus: Folate (32% daily value), Calcium (28% dv), Vitamin C (27% dv), Iron (20% dv), Magnesium (19% dv), Vitamin A (17% dv) Recipe provided by

Cauliflower Tikka Masala with Chicpeas Ingredients 1 tbs coconut oil 4 cups of cauliflower florets 1/4 tsp of salt 1/4 cup of water 1 (15 ounce) can chickpeas, rinsed 1 1/2 cups tikka masal sauce 2 tbs butter (I use coconut oil) Fresh cilantro for garnish Directions....

  • Heat oil in a large skillet over medium-high heat.

  • Add cauliflower and salt.

  • Cook, stirring occasionally, until lightly browned, about 2 minutes. Add water; cover and cook until the cauliflower is tender, 3 to 5 minutes.

  • Add chickpeas and sauce; cook, stirring occasionally, until hot, 1 to 2 minutes.

  • Remove from heat and stir in butter.

  • Serve over jasmine or basmati rice and top with cilantro, if desired.

Prep time 2O minutes Nutritional values Serving Size: 1 1/4 Cups Each Per Serving: 268 calories; 15.9 g total fat; 9 g saturated fat; 16 mg cholesterol; 673 mg sodium. 377 mg potassium; 26.3 g carbohydrates; 6.6 g fiber; 4 g sugar; 7.8 g protein; 527 IU vitamin a iu; 59 mg vitamin c; 82 mcg folate; 89 mg calcium; 2 mg iron; 28 mg magnesium Recipe provided by

Garlic Mashed Cauliflower


1 clove garlic, mashed 1 tablespoons olive oil 1 large head cauliflower, cut florets 1/4 cup grated Parmesan cheese (my substitute is nutritional yeast) 1 tablespoon Daiya dairy-free cream cheese. (or you can omit this ingredient. I don’t find it necessary) 1/2 teaspoon kosher salt 1/8 teaspoon freshly ground black pepper Directions....

  • Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover, and steam until tender, about 10 minutes.

  • Meanwhile, heat olive oil in a small skillet over medium heat; cook and stir garlic until softened, about 2 minutes. Remove from heat.

  • Transfer half the cauliflower to a food processor; cover and blend on high. Add remaining cauliflower florets, one at a time, until vegetables are creamy. Blend in garlic, Parmesan cheese, cream cheese, salt, and black pepper.

Makes 4 servings. Prep time 15mins, Cook 10mins, Ready in 25mins. Recipe provided by

Ginger Marinated Grilled Portobella Mushrooms


4 large portobello mushrooms 1/4 cup balsamic vinegar

1/2 cup pineapple juice 2 tablespoons chopped fresh ginger, peeled 1 tablespoon chopped fresh basil

Directions .....

  • Clean mushrooms with a damp cloth and remove their stems. Place in a glass dish, stemless (gill) side up

  • To prepare the marinade, in a small bowl whisk together the vinegar, pineapple juice and ginger. Drizzle the marinade over the mushrooms. Cover and let marinate in the refrigerator for about 1 hour, turning mushrooms once.

  • Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

  • Grill or broil the mushrooms on medium heat, turning often, until tender, about 5 minutes on each side. Baste with marinade to keep from drying out. Using tongs, transfer the mushrooms to a serving platter. Garnish with basil and serve immediately.

Nutritional values Serving size: 1 mushroom Cholesterol )mg, Calories 60g, Sodium 15g, Sodium 15mg, Total Carbohydrate 12g, Dietary fiber 2g, Total fat Trace, Sugars 0g, Protein 3g, Total sugars 8g Recipe provided by

Chorizo and Chard with Green Rice


1 tbs olive oil

3 Mexican Chorizo sausages (I use vegetarian chorizo from Trader Joes)

1 medium onion, diced

1 pound young chard

1 tsp Sherry or Cava Rosé* vinegar

1/4 cup chopped cilantro


  • Warm oil in a large skillet. Remove sausage from casings and add to pan.

  • Cook, crumbling sausage until browned. Remove sausage from pan with a slotted spoon.

  • Add onion to pan and cook until softened, 3-5 minutes.

  • Add chard to pan and cook until wilted.

  • Return sausage to pan, with vinegar and cilantro. Mix.

  • Season to taste with salt, pepper and additional vinegar.


1 clove garlic

1 cup mixed herbs like cilantro, parsley and chives

2 tbs dry sherry

1 tbs olive oil

1 cup rice


  • Place garlic, herbs and sherry in a blender or food processor with 1/4 cup water. Purée.

  • Warm olive oil in a 2 quart saucepan over medium-low heat. Add rice and cook 3-5 minutes until golden brown on edges.

  • Add garlic-herb past and cook an additional 2-3 minutes until herbs mellow and liquid is absorbed.

  • Add 2 cups water to pan. Cover and bring to a simmer. Turn heat to low and cook until water is absorbed, about 15 minutes.

  • Turn off heat and let rest for 10 minutes.

  • Fluff with a fork and serve topped with Chorizo and chard.

The Best Shredded Kale Salad Ingredients FOR THE SALAD & DRESSING: 2 medium bunches destemmed Lacinato/dinosaur kale, finely chopped (8 cups chopped) 2 large garlic cloves 1/4 cup fresh lemon juice (from 1 lemon) 3-4 tablespoons extra virgin olive oil, to taste 1/4 teaspoon fine grain sea salt 1/4 teaspoon freshly ground black pepper (just eyeball it) 1-2 handfuls dried sweetened cranberries, for garnish FOR THE PECAN PARMESAN: 1 cup pecan halves, toasted 1.5 tablespoons nutritional yeast 1 tablespoon extra virgin olive oil 2 pinches fine grain sea salt


  • Preheat the oven to 300F. Spread the pecans onto a baking sheet and toast in the oven for 8-10 minutes until fragrant and lightly golden.

  • Remove the stems from the kale and discard (you can save for smoothies if you are hard core!). Finely chop the kale leaves (the smaller, the better!).

  • Wash the kale and spin dry. Place dried kale into a large bowl.

  • For the dressing: In a mini food processor, process the garlic until minced. Now add the lemon, oil, salt, and pepper and process until combined. Adjust to taste, if desired. Pour the dressing onto the kale and mix it into the kale with your hands or toss with spoons. Keep mixing for about 1 minute to ensure everything is coated perfectly.

  • For the pecan parm: Rinse out the mini processor and pat dry. Add the pecans into the processor and process until the pecans are the size of peas or a bit larger. Now add in the nutritional yeast, oil, and salt and process again until it's a coarse crumb. Be sure not to over-process - we still want a nice crunchy texture here, not powder.

  • Sprinkle the pecan Parmesan all over the salad. Toss on a handful or two of dried cranberries. Wrap and place in the fridge for 30-60 minutes to soften. Best eaten the day it is prepared.

Note: 1) Instead of a mini processor, you can chop/whisk the dressing and pecan "parmesan" by hand. 2) For a nut-free version, try using breadcrumbs instead of pecans. Recipe provided by

Grated Raw Beet Salad

Ingredients 1/2 pound of beets 3 tablespoons freshly squeezed orange juice 1 tablespoon freshly squeezed lemon juice 1 tablespoon of virgin olive oil. pinch of sea salt to taste


  • Peel the beets with a vegetable peeler, cut into quarters, and grate in a food processor fitted with a shredding attachment (you can also grate by hand if you don't have a food processor). Combine orange juice, lemon juice, and olive oil. Toss with the beets and season with salt. Serve alone or on top of fresh salad greens.

Recipe provided by

Fennel Cucumber Salsa Ingredients

1 English cucumber, diced 1 large fennel bulb, diced 1 avocado - peeled, pitted, and diced 1/2 red onion, chopped 1/2 cup pickled banana peppers, diced 1 bunch cilantro, chopped 2 tablespoons honey 3 tablespoons fresh lemon juice salt and pepper to taste 1 tablespoons olive oil Directions....

  • Combine the cucumber, fennel, avocado, red onion, banana peppers, cilantro, honey, lemon juice, salt, and pepper in a bowl. Allow mixture to sit 20 minutes before serving.

Makes 4 cups. Ready in 40mins. Recipe provided by

Curried Butternut Apple Soup Ingredients

2 cups chopped onion

1 rib of celery

1/4 cup reduced fat margarine ( or coconut oil)

4 tsp curry powder

3 cups water (or chicken stock or vegetable broth)

2 medium butternut squash (about 2 1/2-3 lbs.) peeled, seeded and cubed

3 medium apples, peeled, cored and chopped.

1 cup cider


  • In a heavy kettle, combine onions, celery, margarine and curry powder. Cover and cook low heat until vegetables are tender (10 to 15 minutes), stirring often

  • Add water (or stock or broth), squash and apples and bring to a boil. Reduce heat and simmer 20-30 minutes or until squash and apples are cooked thoroughly.

  • Strain liquid and set aside. Puree the squash-apple mixture with 1 cup of the strained liquid. Add cider and remaining liquid to reach desired consistency. Garnish with grated apple, yogurt or low-fat sour cream.

Nutrition values Serves 10. Per Serving: 130 Calories, 4g Fat, 0mg Cholesterol, 55mg Sodium, 26g Carbohydrate, 4g Fiber, 2g Protein Recipe provided by

Vegetarian Portuguese Kale Soup

Stuffed Patty Pan Squash Ingredients

4 pattypan squash

1 tablespoon butter

1 large shallot, minced

2 cloves garlic, minced

1 egg

1 1/2 tablespoon brown rice flour

2 ounces goat feta, crumbled (dairy free feta cheese)

Pimento (Spanish paprika)


  • Preheat oven to 350. Lightly grease an ovenproof dish.

  • With a small knife, cut a thin slice from the stem (narrower) end of each squash, then a circle from the blossom (wider) end.

  • With grapefruit knife, scoop out the center (save it for the filling) leaving a thin wall.

  • In a small skillet, melt the butter until shimmery.

  • Add the pattypan scoopings, shallot and garlic and saute until soft.

  • In a small bowl, beat the egg lightly.

  • Stir in the flour, feta and cooked zucchini.

  • Stuff the pattypan. Sprinkle with paprika.

  • Bake for 30 - 45 minutes

Nutrition values Per Serving: 120 Cal (54% from Fat, 19% from Protein, 27% from Carb); 6 g Protein; 8 g Tot Fat; 4 g Sat Fat; 8 g Carb; 1 g Fiber; NetCarb7; 102 mg Calcium; 1 mg Iron; 212 mg Sodium; 82 mg Cholesterol; Weight Watchers 3 points. Recipe provided by

Amaranth Fish Sticks over Broccoli Salad Ingredients

2 fish fillets, cut in "sticks" 1 egg, beaten 1/2 cup amaranth grains 1 tbsp vegetable oil Salt and pepper For the salad: 1 cup slightly under cooked broccoli (to keep it crunchy), roughly chopped 1 cup arugula 1/4 cup goat cheese (non dairy), chopped 1 tbsp olive oil Salt and pepper Directions....

Serving Size: 2

  • Place your oil in a saucepan over med fire. While it heats, cover your fish sticks in the beaten egg, and then in the amaranth, patting with your fingers to make a thick crust.

  • Season with salt and pepper and place on the pan for frying, turning them over only once. (You can turn them over once the sides have cooked and only in the middle there’s raw fish).

  • While the fish cooks, place the olive oil in another sauce pan, and heat over med- high until it begins to smoke slightly (not from burning!) place the broccoli in and quickly toss it around until it starts to golden-brown around the edges.

  • Turn off heat, toss in the arugula, season with salt and pepper, and add the goat cheese, mixing slightly to keep it from melting. Place a bed of this salad on a plate and top it with three fish sticks. Serve immediately.

Recipe provided by

Spicy Tuna Fish Cakes Ingredients 1 large potato, peeled and cubed 4 (3 ounce) cans tuna, drained 1 egg 1/4 cup chopped onion or shallot 1 tbs Dijon mustard 1 tbs dry breadcrumbs 1 1/2 tsp garlic powder 2 tbs of fresh chives (optional) 2 tbs of fresh parsley (optional) 1 tsp Italian seasoning

1/4 tsp cayenne pepper 1 tbs olive oil.


  • Place the potato into a small pot and cover with salted water. Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer until tender, about 20 minutes. Drain and allow to steam dry for a minute or two, then mash the potato with a potato masher or fork in a large bowl.

  • Mix the tuna, egg, onion, Dijon mustard, bread crumbs, garlic powder, Italian seasoning, chives, parsley, cayenne pepper, salt, and pepper into the mashed potato until well-blended. Divide the tuna mixture into 8 equal portions and shape into patties.

  • Heat the olive oil in a skillet over medium heat. Pan fry the tuna patties until browned and crisp, about 3 minutes on each side.

Nutrition Facts Per Serving: 4 servings

237 calories; 5.6 g fat; 20.7 g carbohydrates; 25.2 g protein; 72 mg cholesterol; 210 mg sodium.


1/2 cup Greek yogurt

1 clove garlic

1/2 tsp lemon juice

sea salt

black pepper

1 tbsp extra virgin Spanish olive oil


Mix together for a great garnish. Recipe provided by

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