I decided to experiment with my morning breakfast and change it up a bit. I normally have plan old fashioned oats with flaxseed and blueberries but since it's getting warmer outside, I decided to try something cooler. I've always been a fan of almond milk and chia seeds and decided to try something with that. This recipe requires that you prep the night before since it is a no cook recipe. It's also super healthy filled with fiber, protein, omega 3, potassium, and love. 


  • 3- tbsp of old fashioned oats
  • 1/2 -3/4 cup of almond milk 
  • 4 tbsp chia seeds
  • 1 sliced banana
  • 1/4 cup almonds
  • 1 pinch of pumpkin spice

Methods: In a container, first add chia seeds and then pour the vanilla almond milk over the chia seeds. Mix the chia seeds around so they become well dispersed. Add 3-4 tbsp of old fashioned oats, sliced banana, walnuts, and pumpkin spice. Mix the entire contents well and leave in the refridgerator overnight. In the morning, the mixture will have changed to a more pudding-like consistency. The chia seeds will have swollen a little and the oats will be naturally cooked. It's just delicious and you have to try it!


Looking for a healthy yet tasty recipe that will heat you up during the cold winter? You'll have to try this new recipe that I created the other night. Zucchini is a vegetable that I have grown to love and I try to cook with often because of it's health benefits. Zucchini squash belongs to the Cucurbitaceae family or gourd family. It is rich in folate, potassium, phytochemicals, and antioxidants.


  • 1 zucchini squash diced
  • 4 prunes chopped
  • 1 cup of Israeli couscous
  • 1 small shallot or 1 small white onion chopped
  • 1 clove of garlic chopped
  • 1 tsp ground coriander
  • 1/2 tsp of red chili powder
  • 1/2 tsp of cumin seeds
  • 1/2 lime squeezed
  • 1 tsp of salt
  • 1 tbsp of extra virgin olive oil
  • 1.5 cups of water

Time: 15 minutes


Heat up a large skillet pan on medium heat. Add 1 tbsp of extra virgin olive oil. Once the oil has had a chance to heat up slightly, add garlic, shallots or white onion, coriander spice, red chili powder, cumin seeds and allow the flavor to combine. After the garlic and shallots turn golden brown, add the zucchini and sauté until it absorbs all the other flavors. Allow to cook for 3-4 minutes while stirring and then add dry couscous and sauté until it is well mixed. Keep stirring the couscous until it turns golden brown and then add 1.5 cups of water or until it the water covers the dry mixture. Add 1 tsp of salt and squeeze 1/2 lime over the wet mixture and allow to cook on medium heat for 15 minutes. Once the couscous and zucchini have been fully cooked, garnish the dish with chopped prunes to add sweetness and tanginess.

This is a spicy, sweet, tangy, hearty and healthy dish! Enjoy!


I've always been a fan of eating fruits and vegetables and have recently been experimenting with making healthy fruit and veggie smoothies. There are many ways to add fruits and vegetables to your diet in a healthy way, juicing and blending is one of them. I make healthy smoothies in the morning for breakfast now and it helps me feel more energetic and clean. Here is one of my breakfast smoothie recipes that I created after coming back from my trip to Costa Rica. Pineapple in Costa Rica is so fresh and delicious... and it tastes great in a smoothie! This smoothie is high in iron, beta-carotene, folate, vitamin C, omega 3s, and fiber.



  • 1 cup of organic spinach
  • 1 organic orange bell pepper
  • 1/2 cup of cucumber
  • 1/2 cup of fresh or frozen pineapple
  • 4 oz water
  • 2 tbsp of ground flaxseed
  • 1 tsp of grated ginger


Add everything in a blender and blend until texture is smooth and consistent. Pour in a cup and enjoy!


I love Mexican food and always try making healthier variations. I get excited to come home and prepare this dish because it’s just that good. It’s flavorful, succulent, satisfying and healthy. This dish is high in monounsaturated fatfibervitamin C and vitamin E. See recipe below.

mango shrimp taco

Makes 6 tacos


  • 1 mango
  • 1 cup of cooked shrimp
  • 4 tbsp. of diced red onion
  • 1 avocado
  • 1 tsp. jalapeño or to taste
  • ½ squeezed lime
  • 2 tbsp. cilantro
  • 6 corn tortillas

Prep: Dice up mango, avocado, red onion and place in a medium size bowl. I get precooked frozen shrimp and thaw it in a bowl of cold water for 15-20 minutes. Once thawed, add shrimp and diced jalapeño. Squeeze half of a lime over the salsa mix. Garnish with cilantro and mix. Allow the flavors to marry for about 10 minutes. Heat the tortilla up on a dry skillet on medium heat. Add 3 tbsp. of shrimp mango salsa mixture on top of 1 heated tortilla. If desired, add more lime to taste.



Looking for a yummy healthy snack to fulfill your sweet craving? Try this recipe, it's one of my favorite healthy cookie recipes. It's mildly sweet filled with flavor. Hints of dark chocolate complete the experience.



  • 1 cup of plan rolled oats
  • 2 overly ripe or ripe banana
  • 4 small dark chocolate squares
  • 1/4 cup of dried fruit / raisins and nuts
  • 2 tsp. of honey
  • 1 tsp. vanilla essence
  • 1 tsp. pumpkin spice or cinnamon


In a container, blend the banana and oatmeal together and add the rest of the ingredients. Mix well. Create little oatmeal banana dark chocolate balls and place on parchment paper. Put in the oven at 400 for 12-15 mins. Tastes best the next day!


The test of a good soup is that you just can't get enough of it. That's how I feel about this spiced cauliflower mushroom soup. Cauliflower is a cruciferous vegetable and contains a high amount of nutrients like B vitamins and folic acid. It also contains a number of antioxidants and beta-carotene. One head of cauliflower has about 12 grams of fiber in it! Sounds like a tasty nutritional jackpot to me. Here is the recipe:

Cauliflower soup

Time: 30 minutes

Serves: 4


  • 1 medium head of cauliflower
  • 1 cup of sliced mushrooms
  • 3 tbsps. of light sour cream
  • 2 tbsps. of Extra Virgin Olive Oil (EVOO)
  • 1 clove of garlic
  • 1/2 tsp. of chili powder
  • 1/2 tsp. of turmeric powder
  • 2 tsps. of salt
  • 2 cups of water
  • 1/2 lime, squeezed
  • 3 tbsps. of chives
  • 1 tsp. of pumpkin spice

Prep: Wash and de-stem cauliflower. Cut the cauliflower into quarters and separate the cauliflower florets into smaller pieces. Wash the mushrooms.


Place a large pan on the stove top and turn the heat on medium. Add EVVO and allow the oil to heat up a little. Add garlic and allow to heat until golden brown and aromatic. Add turmeric, chili powder and mushrooms. Stir the mushrooms until all the flavors are well dispersed and absorbed. Add cauliflower florets and mix until flavors well absorb. Add salt, lime juice, pumpkin spice and mix. Cover the pan and allow to cook for 7 minutes stirring occasionally. Add 2 glasses of water and cook for an additional 10 minutes on medium heat until the florets are mushy / soft.

Once the florets are soft and cooked, pour the mixture into a blender and blend until the consistency is soup-like. Pour the soup-like consistency back into the pan and turn to low heat. Add 3 tbsps. of light sour cream and stir into the soup. Add salt and pumpkin spice to taste. Garnish soup with chopped chives.

Optional, serve with sesame melba toast. Delicious!