Wednesday, August 31, 2011


This perfect tasty combo of healthy fat, protein and carbohydrates leaves the body full of energy, not full and bloated like the typical muffin.

Peanut Butter Cup Ingredients-
  • 4 tbsp vanilla protein powder
  • 4 tbsp whole wheat flour
  • 1 tsp unsweetened coconut flakes
  • ¾ tsp cinnamon
  • ½ tsp ground cloves
  • 2 tbsp unsweetened applesauce
  • 4 tbsp natural crunchy peanut butter
  • 4 tbsp coconut oil
  • 4 tsp vegan semi-sweet chocolate chips (or 3 tsp cocoa nibs)
  • 4 tsp chopped walnuts

Choco-Delite Ingredients-
  • 3 tbsp vanilla protein powder
  • 3 tbsp whole oats
  • 4 tbsp whole wheat flour
  • 1 tbsp unsweetened coconut flakes
  • 2 tbsp sweetened cocoa powder
  • 4 tbsp coconut oil
  • 4 tbsp unsweetened crunchy peanut butter
  • 4 tbsp unsweetened apple sauce
  • 1 tsp vanilla extract
  1. In a muffin pan line six slots with paper cups.
  2. Mix all dry ingredients in a medium bowl.
  3. Mix all wet ingredients in a small bowl.
  4. Combine the wet and dry ingredients. Mix evenly.
  5. **For Peanut Butter Cup: add semi-sweet chocolate chips and walnuts to the final mix.
  6. Portion batter into muffin cups. Refrigerate for at least 2 hours.
  7. Remove and place in individual baggies for the perfect snack on the go!

Wednesday, August 24, 2011


Wheatgrass...we have all seen it at Jamba Juice, Juice It Up, Robecks, and many of our other favorite juice bars.  Grass?  Really?  It truly doesn't taste all that it worth the cost? strange flavor?

Wheatgrass also known as "cereal grass" was discovered by argicultural chemist, Charles Schnabel in Kansas in 1925.  Charles discovered the amazing nutritional benefits stored in this strange form:
  • Colon Detox- the chlorophyll in wheatgrass aids in the breakdown on impacted matter.  Having a clean colon also lowers the risk of colon cancer.
  • Metal Detox-the natural occurring minerals in wheatgrass aid in the detoxifcation process of lead, mercury, and aluminum.
  • Blood Flow- the chlorophyll in wheatgrass mimicks the molecular structure of the body's hemoglobin.  Hemoglobin aids in the transport of oxygen, as does the chlorophyll.
  • Immune Support- the high content of vitamins A, B, and E increases the bodies ability to fight infection.
  • Amino Acid Supplementation- wheatgrass contains 4 non-essential (made by the body) and 8 essential amino acids (the body needs to obtain from food sources).  Amino acids are the building blocks of proteins.
  • Increased energy- wheatgrass is high in B-12, a supplement many vegetarians utilize to subsitute the natural energy from animal proteins.
Best way to get wheatgrass?  Not too worry you don't have to buy a juicer or make a trip to your local juice store everyday (if you do decide you want the juice verision make sure to ingest right after juicing, it loses its potency upon sitting out).  The most convient way to get your wheatgrass is thru tablets (my fav no strange flavor) or powder form.  Find a brand that contains a pure form of wheatgrass and preferably no preservatives.  For health and energy maintence you want 3.5 grams of wheat grass per day.

A supplement everyone should begin to include!

Tuesday, August 16, 2011

Grilled Tuna Salad

August has been a very toasty month!  How bout makin a delicious salad that's also pretty enough to serve to guests and fast enough to make after a long day at work??  Try this one!

  • 1 fillet of tuna; clean and pat dry
  • 2 c spinach
  • ½ c sliced mushrooms
  • ½ c chopped cherry tomatoes
  • 2 tbsp pine nuts
  • ½ c chopped cucumber
  • ¼ c crumbled feta
  • 2 chopped green onions
  • 1 lemon
  • 3 tbsp olive oil
  • 2 tbsp white balsamic
  • 1 tsp black pepper
  • 1 tsp minced garlic
  1. Heat 1 tbsp of olive oil in a fry pan on medium high. Once oil is hot add fish. Cook 2-3 minutes per side, depending on thickness and desired cook temp.
  2. For dressing, in a small dish mix 2 tbsp olive oil, white balsamic, black pepper, juice of lemon and minced garlic.
  3. On a large plate, place spinach, mushrooms, tomatoes, cucumber, green onions, feta cheese, pine nuts and finally tuna fillet. Finish with dressing.

Tuesday, August 9, 2011


It's summer and many of us reach for the aloe after long lazy days in the sun to provide relief from the itchy-burn sensation.  The soothing properties are almost magic on the skin, have you ever thought about what else this could do??

Take a drink of this stuff!  Drinking aloe helps to:
  1. Decrease indigestion
  2. Acts as a natural detox/cleanse
  3. Relieves symptoms of IBS (irritable bowel syndrome)
  4. Helps to level blood sugar; especially for diabetics
  5. Reduction in cholesterol and triglycerides
  6. Strengthens gums (great if you find aloe in toothpaste)
  7. Minimizes infection in the ears and eyes
  8. Relieves arthritis
There are a variety of aloe drinks available at most health food stores.  Try to find the concentrated version that suggestion a serving of approximately 2 tbsp.  This version doesn't taste the best but is the most potent.  Also, many of the more flavorful "aloe drinks" are full of sugar; best to avoid these!

Have you had your aloe shot today?

Wednesday, August 3, 2011

Lentil Almond Cheese Quesadilla

Quesadillas are on almost everyone's favorite comfort foods list.  Sadly the standard quesadilla really doesn't have much nutrition.  Try this twist on the old quesadilla, not only is it much much better for you (higher in protein, vitamins, minerals, and fiber) but also a lot more flavorful and safe for us lactose-intolerant folks.

  • 1 whole wheat tortilla or corn tortilla (La Tortilla Factory 100 calorie whole wheat)
  • 1/4 c cooked lentils (Trader Joe's pre-cooked; available in the pre-made salad section)
  • 1/4 c finely chopped tomatoes
  • 1 chopped green onion
  • 1/4 c chopped spinach
  • 1/4 c sliced or grated pepper jack almond cheese
  • 2 tbsp fresh salsa
  • 2 tbsp chopped black olives
  1. Preheat toaster oven to 350 degrees.  You can also bake the quesadilla in a standard oven or microwave.
  2. Stuff whole wheat tortilla with lentils, tomatoes, green onions, spinach, almond cheese, salsa and black olives.
  3. Bake for approximately 10-15 minutes or until cheese is melted.
  4. Top with additional salsa if desired.  Enjoy.