FUEL “recipes”

Food and Wellness tips

yoga
Just Get Moving —Redeem the Rewards 7 minutes into cardio or any rhythmic movement and I get high. My blood is pumping through every inch of my body much like the heightened awareness we feel so often during a good thunder and lightening storm. I feel clear and calm. Quicker […]

How to Work your Body


Energizing, refreshing and full of potassium — this super smoothie rocked my world! 1 banana 1 palmful hemp, flax, chia seeds 1 teaspoon vanilla 1 tablespoon matcha powder 1 handful organic frozen spinach 1 handful organic fresh kale add coconut milk to consistency Place all ingredients into a blender and […]

Banana—Matcha Smoothie


breakfast
Creating one of my favorites. Apple Blueberry Oatmeal. It’s super simple and I do this every week – for the week. Namaste 🙂 Couple cups of oats (my favorite are steel cut oats) coconut milk / almond milk 1/2 cup frozen blueberry 1/2 cup chopped apple extra seeds: I use […]

Fuel: Apple Blueberry Oats



Food Choice
FUEL: Stuff We Put In Our Body WHAT’S IN YOUR FRIDGE? Certainly, there is no need for it to look like the photo. Open up the door and take a good look. What’s in there? Is there anything “old and mold” you can get rid of? Any over processed and […]

FUEL: WHAT’S IN YOUR FRIDGE?


Yup, momma said don’t play with your food but I say go ahead. Take risks. Choose ingredients that are fun — food will call to you because that is your body telling you that you need it. I’m not talking about sugar foods, processed or fried cravings — no, they […]

PLAY WITH YOUR FOOD


pineapple
PINEAPPLE: Immune support, bone strength, digestive aid, and an anti-inflammatory pineapple could be defined as — superfood staple. Did you know that each scale on a pineapple is actually a berry? First discovered in 1493 on the island of Guadalupe, research indicates that our scaly friend helps reduce mucus and […]

FUEL: Pineapple



TEA
MATCHA is premium green tea powder from Japan — a traditional Japanese tea ceremony staple for hundreds of years. MATCHA TEA, a rich and creamy whole leaf green tea powder, contains 20 times more antioxidants than blueberries according to a Tufts University study and is equal to 10 cups of […]

FUEL: MATCHA


tomato
Steamed bok choy and native tomato, a plain and simple favorite for me.  Bok Choy, a member of the cruciferous vegetable family, is chock full of vitamins and antioxidants. Benefits include Omega-3’s, Zinc, and Vitamin A. Bok Choy is included in many studies about cancer prevention. #FUEL #LetsGoUp #Yesrising

FUEL: Steamed Bok Choy and Tomato


juicing
Pineapple Chocolate Almond Smoothie 1/2 cup fresh pineapple 1 stick celery 1 swiss chard leaf 1 cup almond milk 1 handful raw almonds 1 tablespoon cocoa nibs 2 ice cubes Blend all together until desired consistency. Mine comes out with a little gritty feel – good because some chewing initiates […]

FUEL: Pineapple Chocolate Almond



vegan
I made miso soup the other day because it was chilly and I wanted to hunker down for an evening of writing. It was a choice of comfort for me. Using a teaspoon of some miso paste I had in the fridge, I added some diced tomato and dried kelp […]

FUEL: MISO


dinner for two
Poached Salmon, Basmati and Wild Rice, Sauté Brussels Sprouts Poaching is easy and a clean way to eat salmon. First, I like to salt and pepper the water then add a little olive oil to help it stay moist. Depending on the size of your fillet, it won’t take but […]

FUEL: Salmon, Rice and Sprouts


vegetarian
Super easy Sauté Mushrooms, spinach, onion and tomato. A super easy side dish and wonderful in a grinder, sub, or hoagie. I love to mix this in with whole grain pasta or rice. Play around with your ingredients! Heat extra virgin olive oil in a salute pan, add all ingredients […]

FUEL: Super Easy Sauté



Greek Yogurt
This is a favorite go-to-snack for me — greek yogurt with raw local honey, fresh berry and chocolate shards. It’s a great snack or dessert. Greek yogurt is thicker and richer than regular yogurt plus it has between 12 and 23 grams of protein depending on the brand you buy, […]

Yogurt and Berry


Green Food
It’s kinda like Taboule without the bulgar wheat. I purchased a couple large bunches of fresh parsley on sale, washed and chopped it up with some fresh diced tomato, onion, and cucumber. Mix well and add a few drops of olive oil and fresh squeezed lemon to taste. Salt and […]

Parsley Salad


Eggplant 1
Here is my quick and easy dinner of roasted eggplant and tomato, brown rice and brussels sprouts with chicken, and of course my peanut butter cookies. This couldn’t be easier and promises to impress AND happify just about anyone! First, preheat the oven to 350 degrees. OK. let’s go: ROASTED EGGPLANT and […]

Quick and Easy Eggplant



Food Options
Roasting peppers can be a good way to add to our go-to meals options for the week. Slicing them up and roasting on a cookie sheet in a 350 degree oven with a little olive oil and salt and pepper makes for great flavor additions to sandwiches, sides, eggs, or […]

Food Opts for the Week


fruit snack
Fruit is a great snack to replace chips, candy or other processed foods. Some days I cut up an apple with peanut butter for a afternoon pick-me-up or have some berries, nuts and yogurt for a night-time snack. Here is one of my favorites this time of year – fresh […]

You’re a Peach


roast veggie 4
Enjoy roasting eggplant with a little olive oil…I keep it in the fridge after preparing and it lasts a few days. This is a good quick addition for me to use on a salad or in sandwiches or with some brown rice. It’s easy to roast just about anything and it’s […]

Eggplant and Olive Oil



salad
It’s been so hot and humid the last few weeks, this has been a great go-to meal. Last night’s dinner: Egg, wilted kale, cherry tomato with basil, and cucumber – with lemon and olive oil. Mmmmmmm. I find all of these items at the local farmer’s market and vary what’s […]

Quick Summer Night Salad


4
Love this time of year because the tomato’s found at the local farmer are wonderful. The colour’s are striking and the taste is what you can only savor during the peak season. I’m not sure what the name of these are but they are awesome in sandwiches or salads. Often, you […]

Farmer’s Market Tomato Fest


dinner
This was my dinner tonight – Poached chicken, Olivia’s Organic Power Greens, sun dried tomato spread, and raw organic sauerkraut with a sprinkle of grated cheese on multi grain bread! Simple and full of good things – I like simple. Eat well! 🙂

Simple Sandwich



greens
Food for Fuel – Raw massaged kale with olive oil, himalaya pink salt, fresh lemon and a pinch of onion powder! I make this as a go-to side for the week. It keeps well in the fridge. Just remove the leaf from the heavy stems, toss all the ingredients in a […]

Food for Fuel


summer food 2
Sometimes we need simple reminders to keep ourselves in check. Summer brings outdoor fun, travel, vacations and sometimes long and busy days where we can easily slack off in the nutrition department. This is a dish I make in the summer with fresh ingredients from the local farmers market. Fresh […]

Food Prep: Summer Fare


explore food
MINDFUL EATING TIP: Permission to Explore: Don’t force yourself to eat things you don’t like. But – TRY NEW THINGS. Eliminate table salt, sugar and processed food – especially white flour. Give yourself permission to explore cleaner and greener foods like kale, spinach or arugula or good complex carbohydrates like sweet […]

MINDFUL EATING TIP: Permission to Explore



soup
With the pumpkin leftover from making the dog treats – I made this soup with shredded chicken, coconut milk, cilantro and the canned pumpkin. It just took a couple minutes to heat up on the stove. A simple and nutritious soup that can be eaten as is or poured over […]

Chicken Coconut Pumpkin Soup


dog treats
Here is a new batch of peanut butter pumpkin dog treats I made this week! A friend of mine made the first batch a couple months back and gave me this recipe – here it is: 2 ½ cups whole wheat flour 2 eggs ½ cup canned pumpkin 2 Tablespoons […]

Peanut Butter Pumpkin Dog Treats


roast veggies 8
Roasting vegetables is a good way to prepare for the week or a dinner party. You can roast just about anything and in this photo you will see carrots, celery, and onion and yes, GRAPES! I love roasted grapes! By adding some type of fruit to the pan, you will […]

Food Prep: Roasting Everything



snacks
This is a favorite of mine. Greek yogurt with raw almonds, raw organic Neem honey and mango. A great snack, full of protein! 🙂

Yogurt, Honey-Bear Style


salad
This is a pretty good salad. Certainly good for you! In this one I put some greens, tomato, celery, radicchio, currants, pumpkin seeds with some olive oil and good balsamic vinegar. The crunch from the seeds and celery make it satisfying. Sometimes I will add chicken or tofu. Enjoy 🙂

Veggie Chop