I know it has been some time since I have shared any recipes, or anything for that matter. But the blogging has started up again and I am back and with a new format and a LOT of yummy things to share with you! Don’t forget there will also be lots of  nutrition and wellness tips as well!

This summer is definitely one I will never forget. I am positive that this is not the end to my love for adventure and travel, it has just begun (sorry Mama).  Finding a balance between your state of wellbeing and at the same time an exciting and fulfilling life is what I am striving for.

This summer has been filled with…

Lots of excitement… laughter… crying…cooking…eating…gardens… ocean activities….cervesas (mainly Tecate & Bintang).. spicy stuff… wild nights… chopping wood…fishing….bug bites…tequila…bronzing…bikinis…language learning… life lessons… motos…health coaching…. B vitamins… coconuts… greens… raw fish…nutrition talks…airplanes…weddings… babies….and times I will never forget. I will be posting food from all my travels, but I am  going to start with one of my favorites. This was taught to me 2 days ago by a local friend in San Juanico, Mexico.

aqua chile


My teacher Greis and I.


The scallops in this recipe are marinated in a  spicy citrus blend until slightly cured, and served with crisp, crunchy tostadas or tortilla chips. I used local scallops because they were fresh and came from the water I surfed in that morning!! Not to brag 😉

Aguachile //  About 8 appetizer servings

.    1.5 lbs scallops, shrimp or abalone (cut into thin slices)

.    1 cup fresh lime juice

.    4-6 Serrano chilies  (or any hot chilies)

.    3  garlic cloves

.    1 cucumber thinly sliced cucumber

.    ½ red onion thinly sliced

.    2 tbsp sea salt, can add more salt to taste

.    2 tbsp oregano

.    2 tbsp garlic salt

.    1 avocado

.    8-10 tostadas  ( I make my own from corn tortillas and bake them)


Place chilies, garlic, lime juice and salt in a blender and blend on high until smooth.

In a glass Pyrex dish, line the scallops in the bottom of the dish. Pour a portion of the lime mixture over scallops, then add slices of the red onion over scallops. Then make another layer of scallops and again pour some of the lime mixture  and add  the red onions  to the next layer.

Lightly spread salt, oregano and garlic salt over mixture. For the top layer you will add cucumber slices,  onions, chopped cilantro, and remaining spices and lime mixture to the dish.

Cover and refrigerate for at least 30-45 minutes, stirring occasionally, until the scallops  just start to turn opaque.

After marinated and ready to eat place into bowls or on tostadas and serve with slices of avocado. Enjoy with a nice cold cervesa!

Note: Slice off the tip of a Serrano and taste it. If it is very hot, split the chilies and remove the stems and seeds. If it is mild, leave them.


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Hippie Stuff (aka) Granola


My sister Allie brought some amazing organic granola back from Hawaii for me. As some of your know, my parents house is a free for all. The kitchen is always packed with friends, family, and most of all groms… The granola lasted a couple of days. Thing is, we were addicted. I got home from work and my mom had made an amazing spaghetti squash dish for us. Of course that was not enough for the fat kids, so Allie had an idea to try to duplicate the granola we destroyed.

The problem was we didn’t have some of the Hawaiian ingredients. Shredded coconut, dried mango and pineapple, or some other unidentifiable ingredients. Granola is great because you can get creative.. You can pull anything out of your cupboard or freezer and make your own creation based on what you like or are craving. It could be eaten as a delicious snack or you could throw some Greek yogurt and fruit in a bowl and you have a meal. You can use your granola for the topping of a crumble or make your own Acai bowl. This can be a healthy snack that doesn’t drain your pockets.

If you plan to make this ahead of time, unlike me, it most likely will come out better tasting then mine!


  • 3/4 cup pumpkin seeds
  • 3/4 cup sunflower seeds
  • 3/4 cup walnuts
  • 3/4 cup hazelnuts
  • 1/4 cup cashews
  • 2 handfuls cranberries
  • 1.5 real vanilla extract
  • 3 tbsp fresh orange juice
  • 2 tbsp flax seeds
  • 1/3 cup raw honey (local if possible)
  • 3/4 cup coconut oil
  • 1/4 cup organic brown sugar
  • 2 cups gluten-free oats (there is no compromise in flavor)
  • 1.5 tsp sea salt
  • 1 tsp nutmeg
  • 1 tsp ginger
  • 2 tsp cinnamon
  1. Preheat oven to 300°F. Line a baking sheet with a parchment paper.
  2. Combine dry ingredients in large bowl.
  3. In a saucepan on low heat combine coconut oil with the sugar, vanilla and honey until liquid is melted.
  4. Pour over dry ingredients and mix until evenly distributed. Should look pretty wet…
  5. Spread the granola over parchment paper into an even layer on baking pan.
  6. Place in oven for 40 minutes, make sure and stir every 10-15 minutes.
  7. Store in an airtight glass container/ mason jar.

Tips: Change the sweetener to suit your needs. No need to hew to this exactly. Make it your own. Make this recipe in bulk and you have breakfast and snack for a couple of weeks!

Additions: Shredded unsweetened coconut, raw cocoa, dark chocolate chips, assorted dried fruit like gogi berries, blueberries, cranberries, strawberries, apricots, dates, mangos etc.

pear blue straussStrauss Family Organic Greek yogurt, topped with pears and blueberries! YUM.

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broiled salmon with a white bean, kale and proscuitto

We all know salmon is a great for many reasons. It is easy to cook, a great source of protein, is filled with beneficial heart healthy omega 3 fatty acids and has wonderful anti- inflammatory properties. Remember only to buy WILD salmon. Stay away from farmed fish. Farmed fish is filled with antibiotics and contain carcinogens (PCBs, dioxins and pesticide residues). Farmed salmon are frequently fed antibiotics which contribute to the growth of drug-resistant bacteria in humans who consume them. I really do not think fish are supposed to be raised eating corn, soy, GMO, chicken feces and that are fed chemicals to give them a pretty pink color… You take your pick.


Serves 4.

  • 1/4 lb proscuitto or pancetta
  • 2 Tbsp extra virgin olive oil
  • 4 cloves of garlic, minced
  • 4 cups kale leaves (chopped)
  • 1.5 cups homemade or organic chix broth
  • 3 cups cannellini beans (if canned then rinse and drain well)
  • 1.5 lb WILD salmon fillets, cut into 4 fillets
  • juice of one lemon
  • 1 tangerine/orange + zest
  • sprays of Bragg’s (soy sauce alternative)
  •  fresh ginger (graded) on top of fish (amount depends on you)
  • sea salt and pepper to taste
  • red pepper flakes if you like…
  • 1 tbsp virgin coconut oil for proscuitto

In a skillet, crisp proscuitto with 1 tbsp coconut  oil, stirring until all are nice and crispy. Remove and set aside. Add garlic to the same pan until it starts to sizzle, 1 min. Raise the temp to high and add kale with some broth. Sauté kale until it wilts about 1 minute. Add the rest of the broth and beans and bring to a boil. Reduce heat and cook for a couple of minutes until beans are cooked and the broth is reduced. I added lemon juice and some red pepper flakes for flavor, as well as salt and pepper.

Salmon should be placed skin side down. Season with salt pepper, ginger, orange juice and zest, and a spray of Braggs or coconut aminos. Broil 7-10 minutes for the middle to be left a little pink!

As  most of you know kale is the hype. If you want to be healthy you better love kale. Kale is not only a nutritional powerhouse, but can be cooked in so many ways. From chips to salads, kale should be your cooking buddy. Kale is full of antioxidants, iron, vitamin K, A, C, and is an anti-inflammatory food to name a few of its many benefits. I like to clean my kale and wrap  it in a damp paper towel to keep in crisp and fresh!

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lemon-ginger poached halibut with leeks

As you can see, I am back…  Being in the health/weight loss/ fitness industry New Years resolutions are “in” to say the least. I decided to make mine a little different and do what I started over a year ago… Share my recipes, nutrition and ideas with the people I love. Even though I have very little free time right now,  I WILL find time to blog.  Here is a little something I threw together with my parents on this lazy, rainy, Sunday. Hope it finds you well.

This dinner is light and delicious. It is simple, and can be served with a side of lentils, soba noodles, quinoa, sweet potatoes or is great just by itself.

(sorry iPhone pic)

You will see that this shallow poached fish produces light,  flaky results.


  • 2 tsp finely grated fresh ginger
  • 2 tsp finely grated garlic
  • 3 tbsp  extra virgin olive oil
  • 1 lemon juice + zest
  • 4 1 inch thick halibut fillets (6/8oz each)
  • 2 med leeks, white and light greek parts sliced thinly
  • 3 cups homemade or organic chicken/ vegetable broth, (more as needed)
  • 4 cups leafy greens (beet greens, chard, kale, spinach)
  • 1 tbsp sea salt and pepper

In a small bowl, mix the ginger, garlic, lemon zest, 1 tsp of the olive oil, 1 tsp sea salt, and 1/2 tsp pepper. Pat the mixture evenly all over one side of the fish. In a 10-inch straight sided sauté pan, heat the remaining 2 Tbsp of the olive oil and the lemon juice. Add the leeks and sauté, stirring constantly until soft (5 min). Arrange the fish lemon-ginger side up in single layer on top of the leeks. Add broth until fillets are almost submerged. Cover and turn heat to low and simmer for 8-10 minutes. Transfer with a slotted spatula to another dish.

For the greens: Add greens of choice to broth and still until wilted. Add some lemon juice and salt and pepper. (Should take about 3 minutes)

Why I used Beet Greens aka the tops of the beets…

They are similar to chard in flavor and can be pared the same way. When sautéed, braised or added to a dish, they add a robust, earthy flavor.  You want to store beets and their greens separately, as the leaves continue to draw moisture and nutrients from their roots if still attached. Refrigerate washed and dried greens in a plastic bag for up to 2 days, the beets will keep in a plastic bag for a week.

Sprouted Lentils:

For the lentils I used sprouted ones. Sprouting your grains Seasoned them with turmeric, cumin and a little balsamic. Lentils are a great source of protein, and fiber. Sprouted lentils are helpful for people who have digestive issues or difficulty digesting legumes.

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The Top 10 Foods You Thought Were Healthy But Are Actually Not

Diving into 2013 with some new health and fitness goals?  Just be careful out there in the wild world of diet and nutrition. There are some real tricksters who will have you believe certain foods are good for you when in fact they are not only completely void of beneficial nutrients, but also may have some components that are damaging to your health. Why would people lie about this you ask? The big reason these falsities come into being are simple: Somebody out there is trying to make a buck or two or billion. The food industry has got some serious issues. I could go into great detail but this post is not supposed to be about all that. If you’re interested in hearing more on that topic, please leave me a facebook comment and I promise I’ll write on it soon. Back to unhealthy “health foods”… Here goes.


1.) Low Fat, Non-Fat, Fat Free, or “Lite” Anything: Bottom line, not only is fat naturally present in some of the healthiest foods on the planet, but it is also ESSENTIAL for life. We all need to eat fat every single day to survive and thrive. When fat is removed from foods, sugar and chemical additives are put in to make the food taste tolerable. These are MUCH worse for you than the fat would have been in the first place. In terms of dairy products, when the fat is removed from milk, your body processes what’s left in the milk the same way it processes sugars because the natural sugars in the milk are basically all that is left in the product. The fat soluble vitamins have gone away with the fat and your body will not process the protein that is left without the necessary fat. Mother nature put fat and protein in a pretty little package together for a reason and it just is not our place to be messing with that.

2.) Soy Anything: Unfortunately soy contains many components that can be detrimental to your health. Soy is considered a goitrogen which means it inhibits healthy thyroid function. This slows your metabolism and causes weight gain plus a weakened immune system. Be forewarned, cauliflower, cabbage, broccoli and brussel sprouts are also goitrogenic only when eaten raw. These vegetables should be cooked to remove this effect. Goitrogens are still present even in cooked soy. Many other properties of soy make the proteins very difficult to digest. These include lectins, phytates, and trypsin inhibitors. Sorry for getting so geeky sciency on you. Soy is also estrogenic and can negatively imbalance hormones.

3.) Whole Grain Products: Cereals, breads, crackers, and other products that contain whole grains are almost always trying to pull one over on us, trying to make us believe they are healthy. The truth is, the food industry has an awful ton of genetically modified wheat and corn that it needs to sell so they just put it into everything. Even “whole grain” products are very processed and those grains are usually ground up into flour. It will be processed by your body much the same as sugar, causing blood sugar spikes. This is a recipe for poor long term health and difficulty managing a healthy weight.

3.) Egg Whites: All of the vitamins and minerals are located in the yolk of an egg and it is just a sin to toss those yolks. Some folks out there are hanging on to the old advice that the cholesterol in eggs cause heart disease. Nothing could be further from the truth. Most Americans are not getting the vitamins and minerals that they need each day. We need to focus on taking every opportunity for getting them in. If we do this, our bodies will work better, be energized, fit, and able to fight modern diseases. No discrimination, just eat the whole egg.

4.) Diet Soda: The fake chemical sugar like substances in diet soda are very scary in my opinion. Many who have studied the stuff believe it to cause brain damage and cancer. The phosphoric acid in soda battles against calcium in your body creating a major imbalance which leads to unhealthy teeth and bones. Of course the manufacturers and the FDA haven’t officially admitted anything. I don’t know about you, but I’m NOT willing to offer myself up as a subject in this science experiment. I’ll just take some real natural wholesome food instead please.

5:) Energy or Protein Bars:  I am often asked and hard pressed to find a “bar” that is a true nutrition boost. Even the “natural” ones have brown rice syrup (aka glorified sugar) as one of the first three ingredients. Soy protein isolates are not an easily assimilated form of protein at all. Be aware, most of these are just candy bars with healthier sounding words on the package. Opt for raw or sprouted nuts and seeds or a piece of whole fruit instead.

6.) Protein Powder: Again with the soy protein isolates. They just don’t work. Most powders are made with super high heat processing which renders the protein that was there pretty much unusable by our bodies by the time it makes it into your smoothie. There are a couple decent protein powders out there made from grass fed whey that are minimally heat treated but they aren’t easy to find or get your hands on. Also once again, remember how mother nature graciously gave us protein and fat as a package deal? I’m on board with sticking to whole foods. Eggs in the morning take two minutes to whip up and are a perfect protein rich way to begin the day.

7.) Sports Drinks (Gatorade, Powerade, Vitamin Water, etc): FULL OF SUGAR PEOPLE! NOT HEALTHY! And they contain high fructose corn syrup too. Yuck! Even worse! More fake sugar made in a chemistry lab instead of a kitchen. Just don’t go there. The most perfect electrolyte packed beverages are simply water with lemon and a bit of real salt, vegetable or bone broth, and herbal teas. This is a case of more people trying to sell you something you don’t need.

8.) Vegetable, Canola, Corn, Sunflower, and Safflower Oils: If you could see the way these oils are manufactured, I highly doubt you’d want to eat them ever again. The high heat treatment that they are subjected too leaves them similar in chemical makeup to hydrogenated oils (aka trans fats), a big huge health no no. Stick to minimally processed oils and healthy animal fats like olive oil for dressings and low temp cooking, and coconut oil, butter, or ghee for sautéing and roasting.

9.) Flavored Water: Crystal light anyone? I know the whole zero calories thing is tempting but it’s just not worth it considering the fact that it’s yet another dose of dangerous fake sugars from the chem lab. This is what I like to call a “nutrition withdrawal”. If you’re going to have that crystal light, you better make some serious deposits in the form of fresh whole fruits and vegetables to re-balance your nutritional checking account. Water with fresh fruit, cucumber, or ginger taste great! After a while you will never miss the fake stuff and seriously wonder why you ever liked it in the first place, I promise.

10.) Dried Fruit: Now this one is okay as a once in a while treat food. It is a natural real food which I like, but the issue is how most people tackle eating these tasty little buggers. You can eat a whole lot of them, and these sweet little guys are a source of concentrated sugar. They can mess with your blood sugar just like candy and cakes can. Imagine what your dried fruit would have looked like when it was a full whole fruit, before it was dried. Just a piece or two would be a normal serving size of whole fruit. You can’t eat more of it just because it’s now shrunk in size. This makes the whole will power issue come into play since they are so yummy. Always eat your couple pieces with some nuts and seeds to help fill you up and slow the release of sugar to your bloodstream.

Good for you for wanting to get healthier! Now get out there, turn the package around and read those ingredients lists instead of the health claims on the front.

Taken from a great friend Cristin. Check out her blog:

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Strawberry Coconut Ice Cream

Well its warm everywhere else in California… so why not try out my new ice cream maker my awesome cousin Kylee just sent me!!!! And yes when I say “ice cream” I mean a delicious dairy-free goodness. I promise you would never tell the difference!

I decided to use strawberries because they are in season. Go pick up a couple baskets at your local farmers market.

This recipe needs to be made in an ice cream maker. Mine is the  It can also be made into popsicles.

  • 2 cans organic  full fat coconut milk (whisk to make fluffy)
  • 2 organic egg yolks
  • 2 to 2 1/2 cups fresh strawberries (about 1 pound)
  • 1/2 cup local honey or grade B maple syrup
  • 1 tablespoon vanilla extract
  • pinch of sea salt
  • 1 to 2 teaspoons lemon flavoring (optional)

Place all ingredients into a blender or Vita-Mix and blend until desired consistency, chunky or creamy. Immediately pour the liquid into your ice cream maker. I kept mine on for about 25 minutes and then transferred the container to the freezer. It needs to chill for about 2 hours before serving. Enjoy!

Serve ice cream with sliced fresh strawberries and fresh mint!

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5 Ways to Kick Start Your Spring Detox…

Happy Spring Everyone! I am about to complete my holistic nutrition program and am doing some detoxing to rid the winter blues away!! I thought I would share some information and guidelines that I have been following throughout  the last week!! Please feel free to contact me for guidance!

Spring is here, which means: sunshine, playing outside, the beach, less clothing, longer lit hours of the day, strawberries, asparagus and the list goes on…. Why not start this new season out by getting rid of some toxins too!! They’ve most likely built up over the winter. Richer foods, cold nights, less fresh vegetables and fruits, lowered immunity, and lack of sunshine — all contribute to a general feeling of stagnant and heavy energy. Toxins get stuck in any extra insulation we may have accumulated over the colder months. So now seems to be the perfect time to transition, not only to warmer weather, but to a lighter and brighter you!

Spring is a wonderful time for a deep cleanse,  not just to lose extra lbs, but to get brighter skin, look younger, and most importantly feel better.  Here are some simple tips to get your  spring detox started without doing a major juice fast or cleanse!

1. Move that bod. Yoga, running, walking, swimming, biking, surfing, hiking, playing with your kids, having a dance party, deep cleaning the house; do whatever you can to move your body in as many ways as possible. Seriously, anything you can do to vary the way your body moves and stretches is going to stimulate the  lymph system and literally wring out your internal organs. Toxins are released through body fluid, and that includes sweat. So go ahead and sprint, climb, jump, have sex, whatever makes you use your muscles and heart and produces some cleansing sweat. Exercise also boosts your mood, which makes you want to move even more; so exercise in any form is definitely at the top of the list!

2. Breathe. While it’s important to move around, it’s also important to be still. Cleansing the body also involves cleansing the mind. So take some deep belly breaths. Feel the breath travel down into your belly and maybe even down into your pelvis, your knees and your toes. Then feel it travel all the way back up through the body, using a count of 4-8, if that helps even and steady it out. Inhale fresh oxygen and exhale acidity in the blood (carbon dioxide). If someone were next to you, imagine that they couldn’t tell when you were breathing in and breathing out — that’s how steady and even you want to make each inhale and exhale.

3. Eat fermented foods. Every culture all over the world has always included a form of fermented foods in their diets as a way to help digestion, immunity and vitality. Unpasteurized, fermented foods are full of beneficial bacteria (probiotics), enzymes and lactic acid, which our bodies need for optimal food assimilation. So eat fermented veggies (sauerkraut, kimchee), miso, wheat-free tamari , kombucha, raw pickles, and if you can tolerate dairy, you can incorporate raw yogurt, or raw milk into your spring diet for increased longevity, extra detoxification and lots of alkalizing action.

4. Get some spirulina. And put it in/on everything.  It goes with both savory and sweet things (salads, soups, smoothies, puddings, raw treats, chocolate, ice cream, superfood blends, juices, and spice mixes .  Why should you be eating lots of spirulina? This powdered algae is one of the highest sources of protein (in both the plant and animal kingdoms). Spirulina contains all eight essential amino acids; is rich in many antioxidants, vitamins and minerals; contains as much iron as red meat; has tons of enzymes and essential fatty GLAs that fight inflammation; helps fight allergies; gives you glowing skin and hair; and is an overall detoxifier and superfood that your body will thank you for consuming in large quantities!

5. Drink one of your meals. Have a shake, smoothie, juice or soup for one of your meals. Ideally it would be breakfast or dinner when your digestion is least strongest. A shake for breakfast eases your body into the day with tons of nutrition (especially if you add spirulina!) and energy, since your body won’t have to immediately start digesting a heavy meal and can be free to power you through your busy day, hydrated and energized. Add healthy fats to your smoothie, soup or juice blend such as coconut butter/milk, almond butter, chia seeds, flax seeds, avocado, or a handful of nuts or seeds. You’ll be satiated for hours until lunch, which is ideal for optimal digestion. If you have a liquid meal at night, you’re freeing your body up while you sleep to boost your immune system, cleanse toxins and repair systems in your body rather than spend that time digesting a heavy evening meal.  This is where breakfast gets its name… BREAK- FAST. You are literally breaking your fast, giving your body optimal time to repair and detoxify itself. If you eat/drink your dinner around 7pm, do not have your break-fast until 7 am.. Make sense?

So drink up and clean those toxins out!

ALSO: Another way to detox your body is to do an elimination diet for a few days/weeks. My recommendation is to eliminate processed dairy, gluten, sugar, caffeine, alcohol, processed foods, red meat, soy, peanuts and corn. Eat mostly fresh vegetables, whole non-gluten grains, fruits, nuts, seeds, seaweeds, booster foods, herbals teas, bone broths, and of course drink plenty of good-quality purified or spring water.

For  more information on how to help start your detox, or just for some recipes or nutritional information..

email me @ or leave me a comment and i would love to work with you !! 

Adopted from Kris Carrs Crazy Sexy Cancer site.

Check out Crazy Sexy Cancer: by Kris Carr stage 4 cancer survivor from changing her diet!!

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Why do I drink Chlorophyll?

Chlorophyll more like boraphyll????

Chlorophyll is the green pigment that is created by plants which helps them absorb elements including sunlight to perform photosynthesis. Photosynthesis in it’s most basic explanation, is a process where plants take sunlight and turn it into food and energy. Chlorophyll has a green pigment and it is this compound that gives plants their green color. The richer the color the more chlorophyll it has!

Chlorophyll is miraculous. It has many health benefits, making it a super food.  The chlorophyll molecule is chemically similar to human blood, except that its central atom is magnesium, whereas that of human blood is iron. It performs metabolic functions in plants such as respiration and growth. This means that when ingested, chlorophyll actually helps to do the job of hemoglobin (hemoglobin is so vital to the health of our blood – in fact, blood is approx 75% hemoglobin). It helps to rebuild and replenish our red blood cells, boosting our energy and increasing our wellbeing almost instantly.

Few Facts About Chlorophyll

Helps promote the natural blood-cleansing functions of the body.

Its molecules have magnesium at their core.  Every time our heart beats, it uses magnesium – so it’s a critical mineral.

It cleanses the blood and stimulates the production of red blood cells, which carry oxygen throughout our bodies.

It has antioxidant, anti-inflammatory and wound healing properties.

It purifies the liver by helping remove old toxic material and heavy metals from the body.

It helps thicken and strengthen cell walls, and (via the A, C and E vitamins) neutralizes free radicals that damage healthy cells, both of which support the immune system.

It relieves both constipation and diarrhea.

Strengthens cells.

Studies also show that chlorophyll may help keep carcinogens from binding to DNA in the liver and other organs.

Recommended Sources:

  • Natures Sunshine Chlorophyll:  this is one of my top, top supplements – a concentrated, dense, minty source of liquid chlorophyll that you can add to any drink (water, juice, smoothie) to give your body a constant source of chlorophyll. It is amazing the difference it makes to your energy. And unlike most liquid chlorophyll supplements it isn’t refined and highly processed (killing the goodness) or packed full of sweeteners.
  • Green Food: The darker the greens the better! Kale, chard, mustard greens, spinach, broccoli, Asian greens, green capsicum, asparagus, peas, string beans, artichokes etc. Any food that is green is that way because it contains chlorophyll, so eat up!

GO GREEN!! Eat, drink, take it in however you can.

Through my personal experience I recommend going green, becoming more alkaline and getting a mass of chlorophyll daily dose absolute WONDERS for your health and energy. You really notice the difference! So if you want more energy, go get yourself some.

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Whats in season NOW in California?

Spring is here… and so are some delicious fruits and veggies!! Artichokes, asparagus, beets, cherries, kohlrabi, spinach, mushrooms, parsley, tangerines, raspberries, and strawberries are all in season. Shop at your local farmers market and find organic, local and in season produce.


Considered the true artichoke, the globe artichoke  is cultivated mainly in California’s midcoastal region. It’s the bud of a large plant from the thistle family and has tough, petal-shaped leaves. To eat a whole cooked artichoke, break off the leaves one by one and draw the base of the leaf through your teeth to remove the soft portion, discarding the remainder of the leaf. The individual leaves may be dipped into melted butter or some other sauce. Once the leaves have been removed, the inedible prickly choke  is cut or scraped away and discarded. Then the tender artichoke heart and meaty bottom can be eaten. Globe artichokes are available year-round, with the peak season from March through May. Buy deep green, heavy-for-their-size artichokes with a tight leaf formation. The leaves should “squeak” when pressed together. Heavy browning on an artichoke usually indicates it’s beyond its prime, though a slight discoloration on the leaf edges early in the season is generally frost damage and won’t affect the vegetable’s quality. Store unwashed artichokes in a plastic bag in the refrigerator for up to 4 days; wash just before cooking.

Health Benefits 
Artichoke is a rich source of dietary fiber; provides 5.4 g per 100 g, one large artichoke contains a quarter of the recommended daily intake of fiber. A medium artichoke has more fiber than a cup of prunes. Artichoke is an excellent source of folic acid provides about 68 mcg per 100 g. It is also rich in B-complex group of vitamins such as niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid that are essential for optimum cellular metabolic functions. Artichokes help the digestive system. They are a natural diuretic, they aid digestion, improve gallbladder function and, as mentioned above, they are of great benefit to the liver.  A study done by the USDA found that artichokes have more antioxidants than any other vegetable and they ranked seventh in a study of the antioxidant levels of 1,000 different foods. Some of the powerful antioxidants in artichokes are quercertin, rutin, anthocyanins, cynarin, luteolin, and silymarin.

Thanks to their positive effects on the liver, many people swear by artichokes as a hangover treatment. Instead of the hair of the dog, try the leaves of an artichoke.


A favorite vegetable of the ancient Greeks, asparagus was highly regarded for its cleansing and healing properties. Rich in the diuretic asparagine, asparagus is thought to benefit the kidneys, although too much can be an irritant. Modern alternative medicine cites asparagus as beneficial for vascular problems, arteriosclerosis and cleansing the arteries of cholesterol. The high folic acid content in asparagus is crucial to blood cell formation and growth, and aids in the prevention of liver disease, and birth defects such as spina bifida.

Tall and slender, asparagus shoots up like a blade of grass. It is a member of the lily family and not a grass at all, even though asparagus is often referred to as “grass” on the docks of the produce market. To keep your “grass” in peak condition, remove the band, clip the ends & store upright on a wet paper towel. It’s important to note that asparagus keeps growing after harvest, drawing water away from the lower stalk. Without water, your grass could get tough and fibrous. Too much moisture will cause rot, but just a little will keep it tender. As always, it is best to use your fresh spears within a few days.
Look for firm, fresh, spears with closed, compact tips and uniform diameter – this will ensure that all spears will cook in the same amount of time.

Rich in Vitamin K which helps promote strong, healthy bones as well as potassium, a terrific blood-pressure regulator, asparagus offers you more than just a reminder that warm weather and baseball season are on its way. And there are a multitude of ways you can prepare it, so you won’t get bored before the season is out.


Foods belonging to the chenopod family — including beets, chard, spinach and quinoa — continue to show an increasing number of health benefits not readily available from other food families.Commonly known as the garden beet , this firm, round root vegetable has leafy green tops, which are also edible and highly nutritious. Small or medium beets are generally more tender than large ones.

Health Benefits

Beets are a unique source of phytonutrients called betalains. Betanin and vulgaxanthin are the two best-studied betalains from beets, and both have been shown to provide antioxidant, anti-inflammatory, and detoxification support. What’s most striking about beets is not the fact that they are rich in antioxidants; what’s striking is the unusual mix of antioxidants that they contain. The combination of antioxidant and anti-inflammatory molecules in beets makes this food a highly likely candidate for risk reduction of many cancer types. Lab studies on human tumor cells have confirmed this possibility for colon, stomach, nerve, lung, breast, prostate and testicular cancers.

Recipe for Roasted Beet Salad with Mint and Feta
Serves 2-3


  •  1 bunch organic beets, trimmed (about 5-6 medium beets)
  •  cold pressed organic olive oil
  •  course sea salt
  •  1/2 cup chopped fresh mint
  •  1/2 cup crumbled feta cheese
  •  2 teaspoons minced preserved lemon rind (or substitute lemon zest)
  •  1 tablespoon olive oil
  •  1 tablespoon raw honey or maple syrup


Preheat the oven to 400°F. Clean under water and cut off any thick skin pieces. Chop the beets into bite-sized pieces. Cover the beets all over with olive oil and sprinkle generously with salt. Roast for 1 hour.

In a medium bowl, mix the chopped beets with the mint and the feta.

Add the preserved lemon rind, the olive oil, and the honey. Mix well to combine.

Garnish with additional fresh mint, if desired.

This vegetable is a member of the turnip family and, for that reason, is also called cabbage turnip . Like the turnip, both its purple-tinged, white bulblike stem and its greens are edible. The kohlrabi bulb tastes like a mild, sweet turnip. Those under 3 inches in diameter are the most tender. Choose a kohlrabi that is heavy for its size with firm, deeply colored green leaves. Avoid any with soft spots on the bulb or signs of yellowing on leaf tips. Store tightly wrapped up to 4 days in the refrigerator. Kohlrabi’s best steamed, but can also be added to soups and stews as well as used in stir-frys. It’s rich in potassium and vitamin C.

Roasted Kohlrabi recipe

  • 1 1/2 pounds fresh kohlrabi, ends trimmed,  diced
  • 1 tablespoon olive oil
  • 1 tablespoon garlic
  • Salt to taste
  • 2 tbsp Bragg’s or coconut aminos

(lemon zest and turmeric are also good on top)

Set oven to 450F. Toss the diced kohlrabi with olive oil, garlic, aminos, and salt in a bowl.  Spread evenly on a rimmed baking sheet and put into oven  and roast for 30 – 35 minutes, stirring every five minutes after about 20 minutes.


Red, and juicy the strawberry is a member of the rose family and has grown wild for centuries in both the Americas and Europe. The Romans valued the fruit for its reputed therapeutic powers for everything from loose teeth to gastritis. However, it wasn’t until the late 13th century that the plant was first cultivated. Choose brightly colored, plump berries that still have their green caps attached and which are uniform in size.

Health Benefits
Many foods commonly consumed in the U.S. are valuable sources of antioxidants. But researchers have recently ranked the 50 best antioxidant sources among commonly eaten foods and found strawberries to be quite exceptional. When total antioxidant capacity was measured against a uniform amount of food (100 grams, or about 3.5 ounces), strawberries ranked 27th best among U.S. foods. In addition, when only fruits were considered, strawberries came out 4th among all fruits (behind blackberries, cranberries, and raspberries). Improved blood sugar regulation has been a long-standing area of interest in research on strawberries and health.

Given their unique combination of antioxidant and anti-inflammatory nutrients, it’s not surprising to see strong research support for strawberry health benefits in three major areas: (1) cardiovascular support and prevention of cardiovascular diseases (2) improved regulation of blood sugar, with decreased risk of type 2 diabetes, and (3) prevention of certain cancer types including breast, cervical, colon, and esophageal cancer. In this section, we’ll review the outstanding research-based benefits of strawberries in each area.

 Strawberry Arugula Salad

2.5 oz fresh arugula (about half a tub)
1 cup spiced pecans
½ pound fresh strawberries, sliced
¼ cup crumbled goat cheese (optional)
lemon Vinaigrette
1.    Toss arugula, strawberries and pecans.
2.    Top with crumbled goat cheese
3.    Drizzle dressing over salad immediately before serving.  Enjoy!
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The Obesity Epidemic

Here is some useful information that I made for one of my homework assignments!!! This should make you really think about what you are putting in your body!!

Don’t forget=>    you ARE what you EAT !!

you also are what the animal on your plate ate!!!

Obesity Epidemic in AMERICA

Obesity rates in the United States are among the highest in the world, with 74.6% of Americans being overweight or obese.

  • Obesity currently results in an estimated 400,000 deaths a year in the United States and costs the national economy nearly $122.9 billion annually.
  • Childhood obesity affects more than 15 percent of the population under 18 years old that is classified as overweight.

What defines Obesity?

According to the National Institutes of Health (NIH), the term overweight refers to body weight that is at least 10 percent over the recommended weight5 for a certain individual.

Recommended weight standards are generated based on a sampling of the U.S. population or by body mass index (BMI), a calculation that assesses weight relative to height. In common terms, “overweight” refers to an individual with a BMI of more than 25. Of course, it’s important to remember that being overweight may not only be the result of increased body fat, but the result of increased lean muscle as well;

Obesity is generally defined as an excessive amount of body fat in relation to lean body mass7. In numeric terms, obesity refers to a body weight that is at least 30 percent over the ideal weight for a specified height8. More commonly, obesity refers to any individual with a BMI of more than 30.

Childhood Obesity

  • Approximately 17% of children and adolescents from the ages  2—19 years are obese.
  • Since 1980, obesity prevalence among children and adolescents has almost tripled.

Ways to Help

  • Set realistic goals
  • Promote healthy eating and nutrient rich foods
  • Promote daily exercise
  • De- stress and seek help
  • Family support and stability

So what happened four or so decades ago?

Cultural changes, dietary changes and technological changes had a major impact on the evolution of obesity from then on. Americans, as well as many other countries, now live in a society that encourages excessive food intake, including non-food food-stuffs like processed foods and snacks, and discourages physical activity.

Overall, some of the the more likely causes of obesity are:

  1. The modern-day food system: It encourages eating big portions of high fructose corn syrup, refined grains, processed foods, sugar and artificial sweeteners, a perfect recipe for weight gain.
  1. Sedentary lifestyles: Generations ago people had no choice but to exercise; they did it for their very livelihoods or at least to get from one place to another. Today, many people sit behind a desk for most of the day, then get in their cars to drive home. Leisure time involves more sitting, either in front of the TV, computer or video game system.
  2. Stress and negative emotions: It is very easy to get caught up in using food as a security blanket, a distraction from boredom, or a way to cope with stress — and once you get used to using food to feel better, it’s hard to break the routine. Further, the stress response itself, encourages us to raise our cortisol levels which then makes us gain weight.
  3. Exposure to environmental pollutants: Exposure to low levels of pesticides, dyes, flavorings, perfumes, plastics, resins, and solvents may make you put on weight.
  4. The make-up of bacteria in your gut: This is related to your diet, but if you eat a lot of sugar and grains, it can negatively influence not only your insulin and leptin levels, but also the bacteria in your gut, contributing to obesity.
  5. Lack of sleep: This disrupts vital hormones and proteins in your body, which may also increase your risk of obesity.

Processed and artificial foods may increase risk of obesity

So why is it that when people from other countries move to America, or when American influence overtakes traditional cultures, the result, inevitably, is ill-health? The answer is simple: food. Americans treat food as a source of immediate gratification. We want it tasty, we want it cheap and we want it now. To meet this demand, American manufacturers pump their food full of sugar, salt, hydrogenated oils, saturated fats, preservatives, dyes, artificial flavors, and a host of bizarre, unpronounceable chemicals that, if you saw them in their pre-processed state, you would never consider putting in your mouth. Our food is almost unrecognizable as food.

These additives and preservatives often replace all the nutrients and fiber that is removed from the original food source. So while processed food might taste good, it essentially lacks all the beneficial nutrients needed to nourish the body, maintain blood sugar levels, and ensure proper digestion. In addition, the chemicals and synthetic ingredients found in many processed foods are foreign to the body. The body stores anything that the digestive organs can’t process, most often in fat tissue.9 Scientists have considered that this process may also contribute to the development of obesity.

Calories that have no nutritional value – such as those found in sugary soda and many fried foods – are called “empty calories.” Empty calorie foods are quickly broken down, causing blood sugar levels to spike. As a result, the body secretes insulin which leads to hunger signals, so you eat more at your next meal. Researchers suggest that these types of foods – highly refined, processed, and starchy – may be a contributing factor to our obesity epidemic.

Another factor in gaining or losing weight is the quality of the food you eat rather than how much you consume. According to a June 23, 2011 report published in the New England Journal of Medicine, participants gained weight with the intake of potato chips, potatoes, sweetened beverages, unprocessed red meats and processed meats. They lost weight with the intake of vegetables, whole grains, fruits, nuts, and yogurt.10 It’s another nail in the coffin of fast foods.

Fast-food is costing us our health and our money

Fast-food joints have not only come to dominate the American landscape, they are also the most visible American export around the globe. Unfortunately, fast food contains almost no nutrients and is loaded with added salt, sugar, refined flours, fat, and preservatives. The irony is that for every dollar we spend on fast food, and every second we save at a drive-through, over a lifetime we put ourselves at serious risk. These risks include huge, direct medical costs and the indirect impact of productivity losses due to illness and premature death associated with diet-related illnesses linked to a meat-based diet that includes highly processed foods laden with fats and artificial ingredients.

Here are some DISTURBING facts:

-Firearms will kill about 30,000 Americans in 2008, but obesity will kill two and a half times as many people.”

– “Since the 1970s, the U.S. obesity rate has doubled; two-thirds of our population is now overweight.”

– “Diabetes eats up one of every $5 Americans spend on health care.”

– “And today, a whopping 35% of our weekly caloric intake is consumed in restaurants. That’s up from 23% in the 1970s.”

– “At Outback, the Aussie Cheese Fries with Ranch Dressing comes loaded with 2,900 calories and 182 grams of fat.”

– “In a 2006 study published in the American Journal of Public Health, consumers presented with obviously high-calorie restaurant foods still underestimated the nutritional heft of the items by an average of 600 calories.”

– “Eating 600 unexpected calories just once a week would add an extra 9 pounds to the average American’s weight each year.”


Eat foods that come from the earth not from a factory. It is as simple as that. If you can’t identiy where it came from, you most likely shouldn’t be eating it.

If you have any questions regarding diet/ nutrition/ cooking send me a message. I am a certified holistic nutritionist that would love to help!


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All-Natural Easter Egg Dye Recipes

All-Natural Easter Egg Dye Recipes

Use these all-natural dye recipes made from household ingredients to create Easter eggs in beautifully subdued shades.

Food dyes are one of the most widely used and dangerous additives. While the European Union has recently placed regulations on labeling food dyes to inform consumers of the health risks, the United States has no such requirement. Artificial food preservatives, food colors and flavour enhancers, many of these can be dangerous chemicals added to our food and are known to be linked to Hyperactivity, Attention-Deficit Disorder (ADD), Asthma, Cancer and other medical conditions.

Here are some of the most common food dyes used today, according to the Food Freedom Network:

▪   Blue #1 (Brilliant Blue)

An unpublished study suggested the possibility that Blue 1 caused kidney tumors in mice. What it’s in: Baked goods, beverages, desert powders, candies, cereal, drugs, and other products.

▪   Blue #2 (Indigo Carmine)

Causes a statistically significant incidence of tumors, particularly brain gliomas, in male rats. What it’s in: Colored beverages, candies, pet food, & other food and drugs.

▪   Citrus Red #2

It’s toxic to rodents at modest levels and caused tumors of the urinary bladder and possibly other organs. What it’s in: Skins of Florida oranges.

▪   Green #3 (Fast Green) 

Caused significant increases in bladder and testes tumors in male rats. What it’s in: Drugs, personal care products, cosmetic products except in eye area, candies, beverages, ice cream, sorbet; ingested drugs, lipsticks, and externally applied cosmetics.

▪   Red #3 (Erythrosine)

Recognized in 1990 by the FDA as a thyroid carcinogen in animals and is banned in cosmetics and externally applied drugs. What it’s in: Sausage casings, oral medication, maraschino cherries, baked goods, candies.

▪   Red #40 (Allura Red)

This is the most-widely used and consumed dye. It may accelerate the appearance of immune-system tumors in mice. It also causes hypersensitivity (allergy-like) reactions in some consumers and might trigger hyperactivity in children. What it’s in: Beverages, bakery goods, dessert powders, candies, cereals, foods, drugs, and cosmetics.

▪   Yellow #5 (Tartrazine)

Yellow 5 causes sometimes-severe hypersensitivity reactions and might trigger hyperactivity and other behavioral effects in children. What it’s in: Pet foods, numerous bakery goods, beverages, dessert powders, candies, cereals, gelatin desserts, and many other foods, as well as pharmaceuticals and cosmetics.

Here are some comments from Dr. Mercola:

Every year, food manufacturers pour 15 million pounds of artificial food dyes into U.S. foods — and that amount only factors in eight different varieties, according to the Center for Science in the Public Interest (CSPI).

These dyes are so common in U.S. foods — especially kids’ foods — that parents don’t think twice about giving their children rainbow-colored cereal or fluorescent blue “juice,” and adults don’t consider bright orange cheese puffs out of the ordinary, either.

But you might do a double take if these food packages contained warnings detailing what these artificial food colorings may really be doing to your health, and that of your children.

Well, in the European Union at least, they do. As of July 2010, most foods in the EU that contain artificial food dyes were labeled with warning labels stating the food “may have an adverse effect on activity and attention in children.” The British government also asked that food manufacturers remove most artificial colors from foods back in 2009.

In the United States, however, consumers are still snatching up artificially colored foods with fervor, as most are completely unaware of the risks involved … and let me just say, hyperactivity in children is only the tip of the iceberg.

To get started you will need:

  • Hard boiled eggs (preferably white eggs since they take on the dyes better than brown eggs)
  • Ingredients to make your dyes, which I will discuss in more detail below – As a guideline, use up to 4 cups for vegetable solids and 3–4 tablespoons for spices per quart. Mash up fruits.
  • White vinegar (2 Tablespoons for every quart of water)
  • Several pots and bowls
  • Optional: stickers, rubber bands, and crayons for decorating the eggs and making interesting patterns
  • Egg cartons for drying the dyed eggs

Natural egg dyes can be made from a variety of ingredients. Here’s a list of what I used last year along with comments on the colors that resulted.

Color Combos:

Mix 1 cup frozen blueberries with 1 cup water, bring to room temperature, and remove blueberries.

Cut 1/4 head of red cabbage into chunks and add to 4 cups boiling water. Stir in 2 Tbsp. vinegar. Let cool to room temperature and remove cabbage with a slotted spoon.

Jade Green
Peel the skin from 6 red onions and simmer in 2 cups water for 15 minutes; strain. Add 3 tsp. white vinegar.

Faint Green-Yellow
Peel the skin from 6 yellow apples. Simmer in 1-1/2 cups water for 20 minutes; strain. Add 2 tsp. white vinegar. Simmer 4 oz. chopped fennel tops in 1-1/2 cups of water for 20 minutes; strain. Add 2 tsp. white vinegar.

Take the skin of 6 yellow onions and simmer in 2 cups water for 15 minutes; strain. Add 3 tsp. white vinegar.

Faint Red-Orange
Stir 2 Tbsp. paprika into 1 cup boiling water; add 2 tsp. white vinegar.

Rich yellow: Simmer 4 oz. chopped carrot tops in 1-1/2 cups water for 15 minutes; strain. Add 2 tsp. white vinegar.
Mustard-yellow: Stir 2 Tbsp. turmeric into 1 cup boiling water; add 2 tsp. white vinegar.
Various shades: Steep 4 bags of chamomile or green tea in 1 cup boiling water for 5 minutes.
Pale yellow: Chop 4 oz. goldenrod and simmer in 2 cups water for 20 minutes; strain. Add 2 tsp. white vinegar.
Faint yellow: Simmer the peels of 6 oranges in 1-1/2 cups water for 20 minutes; strain. Add 2 tsp. vinegar.

Simmer 2 Tbsp. dill seed in 1 cup water for 15 minutes; strain. Add 2 tsp. white vinegar.

Add 1 tablespoon vinegar to 1 cup strong coffee.

Faint pink: Chop 4 oz. amaranth flowers and simmer in 2 cups water; strain. Add 2 tsp. white vinegar. Simmer the skins from 6 avocados in 1-1/2 cup water for 20 minutes; strain. Add 2 tsp. white vinegar. Mix 1 cup pickled beet juice and 1 tablespoon vinegar.

Mix 1 cup grape juice and 1 tablespoon vinegar.

Have a great Easter !!!






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Hungry For Change Documentary: Free World Premiere


Not only is it INSPIRING and INFORMATIVE, but FREE to watch online for 3 MORE DAYS. Take this awesome opportunity to learn something about the food you put into your body everyday, and how it will effect you for the rest of your life.


Watch free from March 21- 31. 2012, all you have to do is register and you can watch it instantly.

It is about the food system and what we are putting into our bodies. It has great information and is easy to understand. Even though it is long break it up into pieces and watch it when you have time time!! It is worth it!!

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Purple Cauliflower!

Salty, Crunchy and Spicy Purple Cauliflower Recipe

This awesome recipe is modified  from a recipe at San Francisco’s delicious Pizzeria Delfina. I never really was that into cauliflower, but this recipes is spicy, salty and just the right crunch!  

Purple cauliflower is similar to white cauliflower in appearance, but the name gives away its main difference. The vibrant purple color not only adds beauty but nutrition as well. The purple hue is a result of flavonoids and vitamins. Remember the more COLOR on your plate the BETTER!!


  • 1 organic large purple cauliflower
  • 1/4 cup coconut oil
  • sea salt to taste
  • 1/4 cup capers, drained
  • 1/4 cup chopped organic Italian parsley
  • 2 cloves garlic, thinly sliced lengthwise
  • 1 teaspoon turmeric
  • 1 teaspoon Serrano or red pepper flakes (optional)

Take the head of cauliflower and trim it into florets.

Start from the base and they will fall apart….

Then heat the coconut oil in a cast iron skillet over medium high heat and when it is hot, drop in the cauliflower along with a generous sprinkle of salt. ( Might have to do 2 batches to not overcrowd the pan)

While the cauliflower is browning in the skillet, slice garlic, chop the parsley and strain capers. I kept flipping the florets to make sure they were brown all over (8-10 minutes total).

Once the cauliflower was toasty, I tossed the turmeric, capers, parsley, and garlic in the pan and stir-fried everything until the garlic was browned. As a final step, I threw in the spicy chopped pepper and adjusted the seasoning with additional salt.


Purple cauliflower is a low calorie vegetable containing only 25 calories for 100 g. For the 100 g serving, purple cauliflower offers 0 g of fat, 5 g of carbohydrates, 2 g of fiber, 2 g of sugar and 2 g of protein. In addition, this same 100 g will satisfy 100 percent of your daily needs for vitamin C.


The purple hue of this vegetable is due to anthocyanins. Anthocyanins are antioxidant flavonoids that belong to the group of phenolic antioxidants. Anthocyanins are also found in red cabbage, red wine and blueberries. This flavonoid holds potential health benefits, including the ability to help stabilize capillary walls. Weak capillary walls allow toxic substances to permeate into cells, which can be detrimental to the entire body.


For every 100 g of purple cauliflower, you receive 12 g of fiber. This makes the purple cauliflower a good choice when trying to improve digestive processes or waste elimination. Dietary fiber is important to overall health because it helps to keep you feeling full longer, and can even benefit your weight loss goals. The recommended daily intake of fiber each day is 25 to 30 g and 100 g of purple cauliflower will take care of almost half of that.

Vitamins and Minerals

Purple cauliflower contains important vitamins and minerals for overall health. In 100 g of purple cauliflower, you receive over 100 percent of the recommended daily values, or DV, of vitamin C. In addition, you get 25 percent DV of vitamin K, 14 percent DV of folate and 11 percent DV of vitamin B6. Purple cauliflower also offers 12 percent DV of manganese and 9 percent DV of potassium.


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Quick Video on reading FOOD LABELS.

Take 3 minutes out of your life to learn something you will use forever!!

This quick video explains an easy way to understand how your fruits and veggies were grown.


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Cake Batter Brownie !!

Cake Batter Brownies

These delicious cakey moist brownies are my new favorite. I know I posted some the other day, but this new invention is the best yet. Honestly, I could eat the whole tray. Thank god I have some friends over to enjoy it with me. Leave me some feedback once you make this!!!


  • ½ cup dark chocolate chips
  • ¼ cup coconut flour
  • ½ teaspoon sea salt
  • ½ teaspoon baking soda
  • 2 organic eggs
  • ¼ cup coconut milk
  • 1/4 cup maple syrup
  • ¼ cup coconut oil
  • 1 tablespoon vanilla extract
  • ½ cup chopped walnuts
  • 1 tsp cinnamon
  • ⅓ cup dark chocolate chips
  • 2 tsp shredded coconut
  1. Place ½ cup chocolate chips in food processor and pulse until the consistency of coarse sand
  2. Pulse in coconut flour, salt and baking soda until combined
  3. Pulse in eggs, maple syrup, coconut milk, coconut oil and vanilla
  4. Pour batter into a greased 8x 8 baking sheet
  5. Sprinkle walnut, shredded coconut and remaining chocolate chips over batter
  6. Bake at 350° for 20 – 25 minutes
  7. Cool and serve


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Sweet Potato Salad (paleo)

Cold Sweet Potato Salad (paleo)

The sweet potato salad is a super easy dish that is dairy and gluten free. It is great because not only is it filling, but it is packed with nutrients. This dish is awesome for taking to picnics, potlucks, or even just as a side dish. Adjust the quantity of potatoes according to how many people you are going to feed.


  • 6 sweet potatoes cubed
  • 3 yams cubed
  • ½ bunch cilantro chopped
  • 4 organic cage free hardboiled eggs diced
  • ¼ cup lime juice
  • 2 stalks celery chopped
  • ½ cup organic full fat coconut milk
  • 1 red onion either chopped fine raw or you can caramelize the onions
  • ½ tsp curry powder & cumin
  • 1 tsp fresh ginger
  • 1 tsp turmeric
  •  sea salt and pepper to your taste
  • 2 tbsp coconut oil for roasting
  • optional: 1 Tablespoon mayo (find a homemade recipe on the web or use store bought if you want).


Roast the sweet potatoes in coconut oil at 400 degrees for at least 30 minutes–toss a couple times during the cooking. Let them cool a bit. Put potatoes, celery and onions in a bowl. In another bowl mix plain coconut milk, lime and 1 Tablespoon mayo. Add curry powder, turmeric, cumin, ginger, salt and pepper adjust to suit your taste. Pour this mixture over the potatoes and mix well. Top with cilantro and or pumpkin seeds!! This recipe lasts in the fridge for  a couple days, and gets better with time!

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Amazing Paleo Brownies

This is a yummy treat i just made this last weekend for my snow trip! This treat is a delicious gluten and dairy free dessert, but you would never know!! Even the guys didn’t believe me that it was healthy, they loved it!!

  • 1/3 cup coconut oil
  • 1/2 cup cocoa powder
  • 1/4 cup organic full fat coconut milk
  • 1 cup organic grade maple syrup
  • 1/2 tsp sea salt
  • 1/2 tsp vanilla extract
  • 6 organic free range eggs
  • 1 cup dark chocolate chips
  • 1/4 cup coconut flour

Melt first 3 wet ingredients, then let cool. Mix the next 5 ingredients, then add chocolate wet mixture. Add the coconut flour last and mix until there are no lumps.

Bake at 350 degrees for 30-40 minutes!

Try adding walnuts or dried fruit for some texture and added flavor!


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PALEO Coconut Chocolate Macaroons

Ever just need a little sweetness after a healthy dinner?? This tasty and quick recipe is something I created last night after an awesome dinner of lamb chops paired with a balsamic roasted brussel sprout & beet salad, with a side of spicy sweet potato “fries.” This recipe is  a combination of 2 different spins on the originally macaroon recipe. One is a orange chocolate macaroon from one of the chefs at Bauman College, the other a paleo recipe from my friend Paige Nutt who owns studio 831 in Santa Cruz. These gluten free, dairy free macaroons are a great sweet  alternative to the traditional macaroons you will find!!

  • 2.5 cups of unsweetened organic shredded coconut
  • 1/2 tsp vanilla extract
  • 1/2 tsp almond extract
  • 4 egg whites ( cage free, organic if possible)
  • 1/2 tsp sea salt
  • 1/2 cup good source honey (preferably raw and local)
  • 3 oz dark chocolate, chopped into chunks


  • Preheat oven to 350 degrees. Line a baking sheet with parchment paper, or if you have a mini muffin tin, that will work as well.
  • Measure sweetener, (if you lightly oil a glass measuring cup it will be easier to get out!) Pour honey into pan over low heat until it begins to become liquid. Add coconut and egg whites. Stir mixture constantly over low heat for about 3 minutes, or until it begins to collect.  Remove from heat, stir in extracts.
  • Let mixture cool until cool enough to touch.
  • Mix chocolate chunks into cool mixture.
  • With moist hands, form small rounds and place onto baking sheet, or scoop into muffin tin. You can put them close to each other, they will not spread like a cookie.
  • Bake for 20 minutes, or until lightly golden. Let cool in order for it to harden up.
  • ENJOY!!!!

You could also add some citrus zest, flax or chia seeds, nuts etc.

Coconut is a great source of fat and fiber. Unsweetened coconut provides 7.2 g of fiber per cup, which is more than the average fruit and vegetable serving provides. A typical piece of produce, such as an apple, contains approximately 2 g of fiber. Implementing a 1-cup serving of unsweetened coconut in the diet fulfills almost one-third of the daily fiber requirement. Finding ways to include unsweetened coconut in meals is one approach to improving daily fiber levels.

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Roasted Brussel Sprouts and Beets

Yesterday when I was studying I decided to roast some vegetables. You can pretty much roast whatever vegetables you want, you just want to make sure they are grouped in the same cooking times in order to not over cook certain ones. For example root vegetables can be mixed, but you wouldn’t want to throw in some tomatoes, fennel, mushrooms, leeks etc….

Ingredients:  (Sorry I did not measure!!)

  • organic brussel sprouts
  • organic heirloom beets
  • garlic ( 1 head)
  • olive oil (app. 4 tbsp)
  • balsamic vinegar ( 2 tbsp)
  • red peper flakes ( 1 tbsp)
  • sea salt (1 tbsp)
  • lemon (1 tbsp)
 Wash and halve the brussel sprouts. Wash and clean up the beets, i leave the skin on and quartered them. Throw them all on a baking sheet lined with parchment (for easy clean up). Threw in some garlic and drizzled with olive oil, balsamic, red pepper flakes and salt. Bake at 345 for about an hour. Stir at least twice. Cook longer if you like them to be softer. 
You can also season with braggs, coconut aminos, tamari, turmeric, rosemary etc.. or top with a little parmesan or goat cheese and broil it for a couple minutes….


Brussel Sprouts:

Have one of the highest concentrations of Vitamin C, which supports your immune function and the manufacture of collagen, the protein that supports and holds the body tissues together.


They also contain the powerful phytonutrient sulforaphane that give a boost to your body’s detoxification enzymes, helping to eliminate potentially carcinogenic substances more quickly.


Among their health benefits are their high content of folic acid. Deficiency of folic acid during pregnancy has been linked to some birth defects. Without folic acid, the fetus, nervous system cells do not divide properly. Brussel sprouts are also rich in fiber.


Additionally, they contain more antioxidants than red cabbage. They’re also anti-inflammatory, protecting the body against diseases like arthritis.


You probably rarely think about beets. If people do think about them, most grimace and say, “yuck!” But if you are at all health-conscious, it is time to expand your palette! Not only are beets a great boost to your physical well being and a wonderful source of iron, it has been shown to be an immunity booster and guard against cancer. Additionally just as one learns to appreciate and discover and acquire tastes for various wines or cheeses, beets are one of those overlooked vegetables that once you realize all it beholds, you will cultivate a new appreciation and yes, maybe even love for them! Personally, I have always loved beets and often eat them chilled.

Beets contain sodium, magnesium, calcium, iron and phosperous! They are also considered a fiber food and contain vitamins A and C as well as niacin! 


Once you have this roasted goodness, you can top on your salad, throw it in a stir-fry, or just eat as a snack!!! Enjoy!


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Farmers Market Run

Farmers Market Run

Farmers markets are awesome!! Everyone should get to know your local farmer. Shopping at farmers markets helps you eat local, organic and in season. You will get better deals then going to whole foods, new leaf, etc. Everything from eggs, fresh fish, nuts, dairy, flowers, and vegetables are acccesible right in your neigborhood. ( Check out to find the closest one near you!!)
in the picture: Plantains, meyer lemons, gala and fiji apples, dino kale, beets, radishes, avocados,ginger, chard, smoked salmon, humbolt fog goat cheese, and a whole organic chicken! YUM

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2012 New Year, New YOU. Special!!

Start your 2012 off right!!!

It’s not too late to learn the tools that you need in order to detox those holiday sweets and goodies you just couldn’t resist!!!

So what’s a party person to do to gain energy, maintain or lose weight, and celebrate the end of a challenging 2011 and the beginning of a remarkable 2012?

Do you need inspiration in the kitchen, or maybe want to eat healthily, but have no clue how to go about it?

Not to worry. I am here to help!!! I want to offer you some of the great techniques and tools I have been taught during my program!!

Because I am technically not a “certified nutrition consultant or natural chef” just yet, and because you are all my friends, I am giving you half off my normal prices! Below are some examples!

Even if I am not in your city, we can make it work! I am here to help my clients choose foods that sustain the health, vitality, and nourishment of themselves, their communities, and the earth. Lets get HEALTHY!!!

 Menu of Services: (Subject to change)

  1. Diet & Lifestyle Consultation  (Diet journals)                                                
  2. Health Assessments and Questionnaires                                                         
  3. Home Kitchen Makeover                                                                                
  4. Cooking classes (private and semi-private, w/ children)
  5. Garden to table class                                                                          
  6. Planting a Garden with kids                                                               
  7. Menu Plans w/ recipes                                                                                                                     
  8. Grocery shopping list                                                                                      
  9. Detox / Cleansing program                                                                           
  10. NutriCalc Diet Analysis                                                                                  
  11. Stress reduction techniques                                                                             
  12. Exercise methods                                                                                            

 (contact me personally for prices!!)

Sample Menus:

  • Juicing & Smoothies
  • Going gluten free
  • Paleo
  • Dairy free
  • Thai cooking class
  • Mexican made healthy
  • Healthy dessert
  • Easy Asian cooking
  • Italian cooking
  • Sushi
  • Soups
  • Booster foods
  • Warming winter
  • Cooking with the seasons
  • Fermentation (sauerkraut, kombucha, pickling)
  • Quick and easy 30 minute meals
  • Healthy brown bag lunch
  • Quick and healthy breakfasts
  • Healthy On the go snacks

Detox program:

There are a couple different detox options, depending on your personal needs. Each of the personally guided programs will be aimed at achieving the following benefits;

  • A healthy and new relationship with food
  • Clearer skin
  • Improved digestive function
  • Increased Energy
  • More Restful Sleep
  • Stress reduction
  • Fewer Allergies
  • Balanced Mood and Mental Focus
  • Decreased Food Cravings
  • Clear thinking
  • Anti-aging

 It’s important to note that this is not a starvation diet or fast! You will be eating healthy whole foods and integrating special detox “foods”. Detoxing can be an effective tool to jump start weight loss because it will help you to let go of eating habits (such as overeating and sugar cravings) that don’t serve you.

 My main focus is on integrating more vegetables, healthy beverages, essential fats, non-glutinous grains, “clean” proteins, and special detox foods into your diet.

Please respond to me with any comments/ suggestions you might have.

And please feel free to forward this special offer to your friends & family!!

Stay Healthy!



Torie Borrelli

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Liver–The World’s Most Nutrient Dense Food

Liver is nature’s most concentrated source of Vitamin A and contains all the B vitamins in abundance. Many of us tend to be deficient in both. It’s also one of our best sources of folic acid, iron and copper.

How to choose liver?

  • The World’s Healthiest Foods recommends purchasing liver only from organically raised animals, as the liver is involved in processing toxic chemicals inside the body, such as pesticides and hormones.
  • Alternate the type of liver you eat to ensure a variety of flavors and cooking options. Pork, goose, lamb, beef and fish liver are all widely available and good sources of vitamins and minerals, according to the European Food Information Council.
  • Keep liver frozen or refrigerated until just before cooking. Calf’s liver, especially, is highly perishable and should be cooked and consumed within two days of purchase unless frozen.
  • Cut large pieces of liver into smaller, even-sized pieces. Because liver requires little cooking time, cutting it up before cooking ensures the meat cooks evenly.

“But doesn’t the liver store the toxins?” you might ask. The liver neutralizes toxins; it does not store them. Toxins are more likely to be lodged in the fatty tissues and nervous system. But the liver DOES store a host of vitamins and minerals, all of which you are able to access by eating it. As always, please select liver with as many adjectives as possible (grass finished, free range, antibiotic free, organic…). It’s best to pass on the conventional. And because liver is so powerful, a 4oz serving once or twice per week is sufficient.

Why eat liver??

  •  Liver is an exceptionally nutrient-dense food as it is an excellent source of zinc, vitamin B12, vitamin A, copper, folate, riboflavin,; a very good source of selenium, protein, niacin, vitamin B6, panthothenic acid, and phosphorus; and a good source of iron. Although calf’s liver is also high in cholesterol and saturated fat, its concentration of so many beneficial nutrients makes it an extremely healthful food.


  • 1 pound liver, as free range and grass fed as possible, cut into pieces
  • 1/2 onion or shallot, chopped
  • sea salt and pepper
  • 1 bunch parsley
  • 8 oz organic butter, ghee, coconut oil, or organic lard
  • seasonings of your choice: try an Italian blend; rosemary, garlic, thyme, sage…
  • option: ¼ cup sherry, red pepper, raw milk, garlic


1. Sautee onion in oil until translucent (5 min).

2. Add a little more oil to the pan and add liver.
Note that they will release a significant amount of liquid.

3. Sprinkle with salt, pepper and seasonings.

4. Simmer livers until browned through make sure and cook on both sides. Inside should still be  a little pink (few minutes on both sides).
 Note that at this point many of the chicken livers will be falling apart on their own;  a very good thing.

5. Add liver AND JUICES FROM PAN to blender.

6. Blend in food processor.

7. Taste. It shouldn’t taste overly “livery”. If it does, add more seasonings.

8. You can use this recipe as a snack or alongside a meal. Serve it with sprouted grain toast, cucumbers, gluten free crackers, and garnished with dried cranberries, toasted walnuts and microgreens, chicken liver pâté can make a full meal in and of itself.

I usually put my pate into ramekins. I place some plastic wrap in the ramekins, followed by the pate. I also will freeze the extra into ice trays, especially convenient  if you life alone (or are the only on eating this!). When the pate is set, I turn it out onto a plate and remove the plastic wrap. It’s simple!!

I can’t express this point enough: Liver is an important food   and is worth learning to like. Like many foods that can seem initially off-putting  like wheat grass, sardines, and fish roe, for example, and you may need to try it more than once to acquire a taste for it.

Remember: just one appetizer-sized portion of chicken liver pate provides approximately 41% of the RDA for folate, 79% of the RDA for vitamin B12 and 88% of the RDA for vitamin A. (From: Nourishing Traditions)

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Persimmon Smoothie

Persimmons are in season and are probably on your street somewhere!!! If you live in the U.S. and you don’t happen to have a persimmon tree, you’ll want to start looking for persimmons…

If and when you do find them, you’re likely to have two types of persimmons to choose from: the Fuyu and the Hachiya. Fuyu (the ones at bottom of the page), look a bit like tomatoes and are considered “non astringent”, meaning they can be enjoyed while still firm. You can eat them out of hand as you would an apple, and they work well in salads and anywhere else you’d use firm fruit.

Hachiya persimmons (above), on the other hand, are considered quite astringent. They are very high in tannins. Hachiya persimmons should only be eaten when they are quite soft. Their pulp is perfect for baking, as well as for throwing into smoothies.

Persimmons are quite nutritious. They’ve got everything you’d expect from a fruit of such deep orange color: lots of antioxidants. Make sure to use very ripe Hachiya persimmons for this smoothie, to help the ripen faster, cut them up and put them in the freezer. Remember that coconut qualifies as a healthy fat, and smoothies are a simple and delicious way to incorporate coconut into your diet.


  • 1 persimmons (preferably frozen)
  • 1 date, 1/4 of a banana ( adds the sugar, but just a little)
  • 1/2 cup coconut water
  • splash of  organic coconut milk (excellent source of good fat)
  • 1 pinch ginger
  • 1 tsp cinnamon
  • 1/2 scoop Whey powder ( MRM brand is excellent brand, has barely any carbs or fat)
  • add ice for a thicker smoothie, or water if it is too thick!


-top with coconut flakes, chia seeds, or just enjoy!

YUMMMMMYYYYYYY…. Seasonal delicious and quick dessert, smoothie, breakfast or snack!!!!

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serves 2

  • 1 bunch baby rainbow carrots, cut into round slices
  • ½ cup cold pressed olive oil
  • 1 spring thyme
  • 3 mandarin oranges
  • 1 6- ounce wild salmon fillets
  • 1 bunch parsley, chopped
  • 1 bunch chives, chopped
  • 2 shallots
  • 3 Meyer lemons
  • 2 T coconut milk
  • sea salt
  • 1 bunch black kale, ribs removed, chopped
  1. Toss round cut carrots with olive oil, thyme and juice of ½ orange (place rind in with carrots). Cover and roasted in over @ 350  for 25-30 minutes, until fork tender
  2. Prepare the salmon with chopped parsley, chives and 1 shallot. Mix with zest form one lemon and 2 T olive oil. Place salmon in pan with mixture and bake in oven for 250 for 12-15 minutes or until just tender to touch.
  3. For dressing, whisky together coconut milk, olive oil, 2 chopped shallots, lemon juice, lemon zest and salt.
  4. Peel and slice remaining 2 ½ oranges.
  5. Place carrots, orange slices and kale in a bowl and drizzle with dressing. Toss and place on a plate, top with salmon.

775 calories, 50.2 g fat (9g saturated fat), 47 g CHO, 9 g fiber, 250 mg sodium, 43 g protein.


Recipe from Tendergreens chef Rian!

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Why antacids and acid reflex drugs are bad!

here is a great post by my friend from class!

check out her awesome blog:

Why antacids and acid reflux drugs are a BIG problem

Let’s dive right in, shall we? Yes I know, these drugs work to reduce symptoms but you pay a big price along with that relief and there is a much better way to get symptom free long term without their use, I promise!

Let me explain how stomach acid works… Think of your stomach as a tank for this stuff. If your tank is full of stomach acid, you are going to have severe symptoms. But, did you know that if you’re tank is close to empty, the symptoms are also going to be quite severe? I betchya didn’t. I bet you also didn’t know that almost all people with acid reflux fall into the too low stomach acid category and there are very few out there with too high. Having a nearly half full tank is where we all want to be. This is where our stomach acid needs to be to do it’s job of beginning the important process of protein digestion. What the antacids do is wipe out your stomach acid 100%. Having none at all will take away the symptoms, but also means you can’t digest your proteins or properly absorb your vitamins and minerals especially B12 and zinc. Think of it this way…

Full Tank = acid reflux symptoms.

Half Tank = no symptoms and you are digesting and absorbing properly.

Nearly empty tank = acid reflux symptoms (almost all symptomatic individuals fall here), also improperly digesting and absorbing.

Empty tank = Individual is on antacids and is symptom free, but not digesting or    absorbing.

What can you do about it?

First do this easy at home test to test yourself to see what the status of your stomach acid is.


  • mix one quarter teaspoon of baking soda in eight ounces of cold water
  •  first thing in the morning, before eating or drinking anything except water.
  • Drink the baking soda solution.

If your stomach is producing adequate amounts of hydrochloric acid you should probably burp within two to three minutes.

Early and repeated belching may be due to excessive stomach acid.

No burp within 5 minutes means you don’t have enough acid.

Seeing a certified nutrition consultant is the best way to get back on track and get off the medications. They will help you use whole foods to build your stomach acid to it’s ideal level.

What you can do:

A simple way to work on building up stomach acid is to mix a tablespoon of apple cider vinegar into a glass of water and drink this cocktail with every meal. Do this for a week or two and see if symptoms subside. This trick totally worked for my dad! He struggled with heartburn for as long as I can remember and now a bottle of apple cider vinegar later, is 100% symptom free without any drugs at all.



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Raw Chocolate Avocado Mousse

(Gluten and Dairy Free!)

If you enjoy chocolate, but still want to be healthy, this is a awesome dessert! This is also a wonderful blood sugar balancing treat! This mousse is filled with  “good fat” (avocado and coconut), which helps to slow the absorption of the sugar into the blood stream.

Ingredients:  (these are not set in stone, taste and add to your personal palate!)

  • 3 avocados
  • 5 T raw cocoa powder
  • 1 T cinnamon
  • 3 T coconut milk (add more  to your desired consistency)
  • 4 T pure maple syrup, or honey ( add more if you like sweet)
  • 3 dates
  • 1 T natural vanilla extract


  • Remove the seed from the avocado, scoop out the avocado into the food processor (or blender).
  • Add the coconut milk, dates, maple syrup, cocoa, vanilla, cinnamon and blend.
  • Add more coconut milk to your desired consistency.
  • Continue to blend until smooth.
  • Refrigerate for at least 20 minutes and serve. (You can even freeze it for a cool and refreshing frozen pudding, or make it thinner for an awesome frosting alternative.)
  • Top with chia seeds, sea salt, nuts, shredded coconut, fresh berries and fruit!
  • May even add to a nut pie crust !!!

Pure maple syrup:  a natural sweetener that is filled with minerals such as manganese and the antioxidant zinc. Both manganese and zinc are crucial to supporting the immune system!

Raw cocoa: raw cacao seems to be the #1 source of magnesium of any food. This is likely the primary reason women crave chocolate during the menstrual cycle. Magnesium balances brain chemistry, builds strong bones, and combats depression.  Magnesium is the most deficient major mineral on the Standard American Diet (SAD); over 80% of Americans are chronically deficient in Magnesium! Scientific studies of the effects of dark chocolate indicate that it stimulates the release of endorphins in the human body. As a result, dark chocolate may have an anti-depressant effect. The Mayo Clinic says other studies suggest the antioxidants in dark chocolate help to reduce high blood pressure and improve circulation.


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Video Clip On MS you must Watch!

Check out this!!

This woman is incredible ! This MD doctor reversed her own advanced MS purely through food and diet, after the so called “best” drugs and medical treatments failed.

You must see this!!!


Please share this with people you know who might have MS.

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The benefit of soaking nuts and seeds

Do you ever eat a couple of handfuls full of cashews or a few tablespoons of a nut butter and wonder why it feels as though you dropped a bowling ball in your stomach? It’s because nuts that have not been soaked contain enzyme inhibitors that can cause uncomfortable digestion.

Now when I first read about this process in Nourishing Traditions I thought it was a bit extreme  and not really needed. Then when I actually tried it and compared it to the raw or roasted nuts or nut butters that I had been eating I was convinced!! It really does make a difference and they taste amazing too!!

After learning in my class that if you are going to eat nuts and seeds, they better be SOAKED, and  reading the opinions of researchers like Sally Fallon and Weston A Price, I finally did it!

Why Should I Soak Nuts?

Unlike grains, nuts contain smaller amounts of phytic acid. Their real issue for us is having high amounts of enzyme inhibitors. These enzymes are useful to seeds and nuts because it prevents them from sprouting prematurely. But they can really strain your digestive system (which is probably why my body was reacting to them raw).

Soaking your nuts in warm water will neutralize these enzyme inhibitors, and also help encourage the production of beneficial enzymes. These enzymes, in turn, increase many vitamins, especially B vitamins. It also makes these nuts much easier to digest and the nutrients more easily absorbed. And, yes, this is a traditional method of preparation. For example the Aztecs would soak pumpkin or squash seeds in salty water and then, sun dry them.

For those of you who soak your grains already, I was curious as to why you used salt instead of a cultured or acidic addition. Sally Fallon answered here.

Why soak nuts, grains and seeds?

  • 1. To remove or reduce phytic acid.
  • 2. To remove or reduce tannins.
  • 3. To neutralize the enzyme inhibitors.
  • 4. To encourage the production of beneficial enzymes.
  • 5. To increase the amounts of vitamins, especially B vitamins.
  • 6. To break down gluten and make digestion easier.
  • 7. To make the proteins more readily available for absorption.
  • 8. To prevent mineral deficiencies and bone loss.
  • 9. To help neutralize toxins in the colon and keep the colon clean.
  • 10. To prevent many health diseases and conditions.

“Q. When soaking nuts, why is the salt needed?

A. The salt helps activate enzymes that de-activate the enzyme inhibitors. For grains, we soak in an acidic solution to get rid of phytic acid. Nuts do not contain much phytic acid but do contain high levels of enzyme inhibitors. The method imitates the way the native people in Central America treated their nuts and seeds–by soaking them in seawater and then dehydrating them.”

(So nuts are prepared slightly differently because they don’t have as much phytic acid, but do have high amounts of enzyme inhibitors.)

Like I said before, if the research didn’t convince me, or if I didn’t care a hoot about what traditional societies did, I would still be convinced by my own experience. I do so much better with soaked nuts, and I like them all the more for their improved taste. I would even prepare them this way solely for the culinary improvement!

The How

While the basic method is the same with all nuts and seeds (soaking in a brine and drying afterwards) there are some slight variations so I will be listing nuts separately. I, once again, owe Sally Fallon the credit for this research. Thank you, Sally Fallon!

The basic method is as follows: Dissolve salt in water, pour over nuts or seeds , using enough water to cover. Leave in a warm place for specified time. Then drain in a colander and spread on a stainless steel pan. Place in a warm oven (no warmer than 150 degrees) for specified time, turning occasionally, until thoroughly dry and crisp. Really make sure they are all the way dry! If not, they could mold and won’t have that crispy wonderful texture. I have found the longer I soak a seed or nut, the longer it takes to dehydrate them.

I use a food dehydrator instead of an oven. It works so well, and keeps my oven free. However, if you don’t have that option, most of us with newer stoves can’t set our ovens at the required 150 degrees Fahrenheit. While I have not personally experimented with this, I have heard of others who leave their ovens cracked to keep the temperature lower or who occasionally open up the oven to also keep the temperature lower. You could put in an oven thermometer to keep track of the temperature. While this would not be the most energy efficient method, it could work. If worse comes to worse, while doing it at 200 degrees (the lowest temperature many stoves will go to) will destroy all those good enzymes and won’t be optimal, I would rather have soaked and slightly toasted nuts then unsoaked nuts.

Pumpkin seeds-Pepitas

4 cups of raw, hulled pumpkin seeds
2 tablespoons sea salt
1 teaspoon cayenne pepper (optional)
filtered water

Soaking Time: At least 7 hours, or overnight
Dehydrating time: 12-24 hours, until dry and crisp

Pecans or Walnuts

4 cups of nuts
2 teaspoons sea salt
filtered water

Soaking time: 7 or more hours (can do overnight)
Dehydrating time: 12-24 hours, until completely dry and crisp.

Pecans can be stored in an airtight container, but walnuts are more susceptible to become rancid so should always be stores in the refrigerator.

Peanuts (skinless), Pine nuts, or Hazelnuts (skinless)

4 cups of raw nuts
1 tablespoon sea salt
filtered water

Soaking time: at least 7 hours or overnight
Dehydrating time:12-24 hours, until completely dry and crisp

Store in an airtight container


4 cups almonds, preferably skinless- SF notes “Skinless almonds will still sprout, indicating that the process of removing their skins has not destroyed the enzymes….[they] are easier to digest and more satisfactory in many recipes. However, you may also use almonds with the skins on. “
1 tablespoon sea salt
filtered water

Soaking time: At least 7 hours, or overnight
Dehydrating Time:12 -24 hours, until completely dry and crisp


4 cups of “raw” cashews
1 tablespoon sea salt
filtered water

“Some care must be taken in preparing cashews. They will become slimy and develop a disagreeable taste if allowed to soak too long or dry out too slowly, perhaps because they come to us not truly raw but having already undergone two separate heatings. You may dry them in a 200 to 250 degree oven-the enzymes have already been destroyed during processing. “

Soaking time: 6 hours, no longer
Dehydrate at 200 degrees F: 12-24 hours
Store in an airtight container

Macadamia nuts

4 cups of raw macadamia nuts
1 tablespoon sea salt
filtered water

Soaking time: At least 7 hours or overnight
Dehydrating time: 12-24 hours, until dry and crisp


ENJOY and let me know how you feel

Reference:  Nourishing Traditions, 2nd edition, pg 452-453, 512, 513-517

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The TRUTH about your Thanksgiving TURKEY!

The Truth About Turkey

How much do you know about your Thanksgiving turkey? If you buy your turkey from a typical grocery store–and most Americans do–you might not realize that the approximately 46 million turkeys consumed every year come from a factory farm.

But if Thanksgiving is truly about offering gratitude for what we have, it seems fitting to also be grateful to the turkey that many of us will eat for dinner. We ought to think about how that turkey lived before ending up on our tables. With that in mind, let’s first take a look at the life of a turkey in an industrial farm.

Turkeys on factory farms are hatched in incubators mostly on large farms in the Midwest or the South. A few days after hatching, turkeys have their upper beaks snipped off. Once the beak is removed, the turkey can no longer pick and choose what it wants to eat. In their natural environment, turkeys are omnivores. But in a factory farm, turkeys are fed a steady diet of corn-based grain feed laced with antibiotics.

Industrially produced turkeys spend their first three weeks of life crammed into a brooder with hundreds of other birds. In the fourth week, turkey chicks are moved from the brooder to a giant window-less room with 10,000 other turkeys where bright lights shine 24 hours a day. With the lights constantly blaring, natural sleeping, eating, and fertility patterns are completely disrupted and the turkeys are, for the most part, kept awake and eating non-stop. Turkeys have an instinct to roost, or to clutch something when they sleep, but on the floor of a crowded room there is no such opportunity. If this is starting to sound like torture to you, you’re on the mark.

As a result of these unhealthy and crowded living conditions, farmers must feed the turkeys a constant supply of antibiotics. Pesticides are also widely used to inhibit the spread of disease. Antibiotics are also known to promote weight gain in farm animals and this connection is being made in humans now as well. In an effort to maximize the more profitable white breast meat, farmers have genetically selected and bred the white broad breasted turkey, which become so top heavy that they can no longer stand or reproduce and as a result, all industrial turkeys are created by artificial insemination. Turkeys are then brought to slaughter, often in a brutal way.

If that wasn’t enough to make you reconsider your Butterball, there’s more. Thanksgiving is also a time when we honor the abundance of the harvest represented by the bounty on our tables. But supporting a Big Turkey farm (or any factory farm) contributes to the devastation of our natural environment and imperils the safety of our food supply.

According to the USDA, factory-farmed animals in the U.S. produce 61 million tons of waste each year–130 times the volume of human waste. The Environmental Protection Agency reports that hog, chicken, and cattle waste has polluted 35,000 miles of rivers in 22 states and contaminated groundwater in 17 states. Polluted runoff from factory farms and other industrial farms is the biggest water pollution problem in the U.S., according to the EPA.

Human health is impacted in other ways by factory farming. Just this past August, Cargill announced a recall of 185,000 pounds of ground turkey due to Salmonella contamination. With recalls and food-borne illnesses on the rise as a result of conditions in factory farms, it seems wise to avoid these foods for that reason alone.

Factory farmed meat is also implicated in long-term health consequences. Resistance to antibiotics is now a growing concern among many in the medical field and it is largely due to the 29 million pounds administered to factory-raised animals every year. As it stands today, one out of six cases of Campylobacter infection, the most common cause of bacterial food poisoning, is resistant to the antibiotic most used to treat it. And nearly all strains of Staphylococcal infections have become resistant to penicillin, while many are developing resistance to newer drugs as well. Indeed, 80 percent of all antibiotics used in this country are used on factory-farmed animals according to an FDA report.

And finally, there is the nitty-gritty of nutritional value in these factory-farmed foods. Studies show that pastured-based meat and dairy are far more nutritious than their conventional counterparts. They are richer in antioxidants; including vitamins E, beta-carotene, and vitamin C and contain far more Omega-3 fatty acids. Turkeys that are raised on grass and allowed to roam around and practice normal turkey behavior are healthier, safer to eat, good for the environment, and get to live a happy life. Our best option is to eat high quality meat and a lot less of it.

So in the spirit of Thanksgiving, let’s be grateful to the turkey that we’re eating and opt out of supporting a system of abuse and environmental destruction. Eat a pasture-raised turkey or make a vegetarian alternative for this year’s Thanksgiving feast.

Eat Wild is a valuable resource for pasture-raised meat and animal products. Brooklyn Based also lists pasture-raised turkeys available for sale in New York City. Slow Food USA has information and resources for heritage breed turkeys. Meatless Monday offers 10 tips for cooking a meatless Thanksgiving.

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Stuffed Peppers + TURMERIC!

Please read the information on Turmeric below!!! Who know you might learn something!

Here are a couple of recipes I made up last night… Once again my photography (phone) is a little shabby!

Stuffed Anaheim Peppers

  • 2 organic Anaheim pepper
  • 1/4 cup red quinoa
  • 2 tbsp organic chives (or onion, shallot)
  • 1/4 cup organic raw goat gouda (shaved)( you may use any cheese)
  • 4 cloves garlic minced
  • 1/4 cup raw cashews (you may use any nut)
  • 1 tsp lemon juice
  • 1 tsp cold pressed organic olive oil
  • cook quinoa as directed
  • saute onion, lemon, olive oil and garlic for 3-5 minutes, or until soft
  • in bowl mix nuts, cheese, quinoa, and onion mixture 
  • take out stem an seeds of pepper carefully (as shown below)
  • stuff pepper with ingredients using a small spoon
  • bake at 350 degrees for 8 minutes


Turmeric Chicken
  • 2 organic free-range chicken breasts with skin and bone (skin is where all the nutrients are, don’t be scared of it!!)
  • 2 tbsp turmeric
  • 2 tsp celtic salt
  • 2 tsp cold pressed olive oil
  • 2 tsp sesame oil
  • pepper to taste
  • mix all ingredients together and rub on chicken
  • let sit for 30 minutes, or up to 7 hours
  • bake at 350 for 40 minutes, ( i broil it at the end to make the skin nice and crispy)
Turmeric has a broad spectrum of actions, mild but certain effects, and is beneficial for long-term and daily usage. Though it is a common spice, few people, including herbalists know of its great value and are using it to the extent possible. It is a herb that one should get to know and live with.  Turmeric’s Beneficial Effects in a Nutshell

Strengthens and improves digestion

  • Reduces gas and bloating
  • Assists in the digestion of protein and with rice and bean dishes
  • Improves your body’s ability to digest fats
  • Promotes proper metabolism, correcting both excesses and deficiencies
  • Maintains and improves intestinal flora
  • Improves elimination of wastes and toxins

Supports healthy liver function and detox

  • Turmeric helps increase bile flow making it a liver cleanser that can rejuvenate your liver cells and recharge their capability to break down toxins
  • Helps to prevent alcohol and other toxins from being converted into compounds that may be harmful to your liver

Purifies your blood

  • Stimulates formation of new blood tissue
  • Anti-inflammatory: Helps to reduce irritation to tissues characterized by pain, redness, swelling and heat

Contains curcuminoids that fight cancer, arthritis, and Alzheimer’s

  • Relieve arthritis pain and stiffness, anti-inflammatory agent
  • Anti-carcinogenic: “Curcumin has been shown to prevent a large of number of cancers in animal studies. Laboratory data indicate that curcumin can inhibit tumor initiation, promotion, invasion, angiogenesis and metastasis.”
  • Curcumin: Turmeric’s Active Anti-Inflammatory “Ingredient”

    Most notably turmeric is known for its potent anti-inflammatory properties, which come from curcumin — the pigment that gives turmeric its yellow-orange color, and which is thought to be responsible for many of its medicinal effects. There are an estimated three to five grams of curcumin in 100 grams of turmeric.

    Turmeric’s Cancer-Fighting Properties

    In India where turmeric is widely used, the prevalence of four common U.S. cancers — colon, breast, prostate and lung — is 10 times lower. In fact, prostate cancer, which is the most frequently diagnosed cancer in U.S. men, is rare in India and this is attributed, in part, to turmeric.

    Numerous studies have looked into this potential cancer-fighting link, with promising results. For instance, curcumin has been found to:

    • Inhibit the proliferation of tumor cells
    • Inhibit the transformation of cells from normal to tumor
    • Help your body destroy mutated cancer cells so they cannot spread throughout your body
    • Decrease inflammation
    • Enhance liver function
    • Inhibit the synthesis of a protein thought to be instrumental in tumor formation
    • Prevent the development of additional blood supply necessary for cancer cell growth
    • Turmeric for Your Heart, Brain and Overall Health

      Turmeric inhibits free radical damage of fats, including cholesterol. When cholesterol is damaged in this way, or oxidized, it can then damage your blood vessels and lead to a heart attack or stroke. Therefore, research suggests that turmeric’s ability to prevent the oxidation of cholesterol may be beneficial for your heart. It’s also rich in vitamin B6, high intakes of which are associated with a reduced risk of heart disease.

Hope that wasn’t an information overload!!
I hope you go out and buy TURMERIC and try it today!
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Umeboshi. (the most alkalinizing food on Earth)


  • pickled ume fruit from a tree Genus Prunus, but more closely related to apricot
  • it is extremely sour and salty, used as condiments in Japanese and macrobiotic cuisine
  • traditional Japanese remedy for colds, flus, nausea has antibiotic properties
  • digestive tonic, very alkalinizing (due to NA content)
  • rich in organic acids, considered strengthening and energizing
  • great source for HANGOVERS
  •  claimed to fight bacteria
  • may be used in hot water, or with green tea
  • were esteemed by the samurai to combat battle fatigue
  • often eaten as snacks; in the United States many Japanese grocery stores stock umeboshi.
  • eating umeboshi in Japan is the equivalent of the United States’ “an apple a day.”(pickled)


I bought it in bulk !!! You can find it at any of your health food stores!

Rose did NOT like it. I think added to much!!!! But she felt a million times better after!!! I thought it wasn’t too bad… 1 tsp with some warm water!!  And I am not sick today!!!

Umeboshi is great for traveling as well. You do not need to refrigerate!! By having this with you, you will not only remain hydrated, but you will not get sick, nasuaous or hungover!!!!

So next time you are at your health food store! Grab this $10 product! It is WONDERFUL!!

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EVERYONE should read these facts.. they are not only interesting but important to our health!!!



AND WHILE YOUR ADD IT… read this !!

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Not your grandma’s milk

September 26, 2011 by Bauman College

Check out one of our grads!

Kristin Wartman, a Bauman College graduate, and talented food-writer enlightens audiences with the unknown facts about the commercial milk industry.  Check out the article below.

Not Your Grandma’s Milk

Kristin Wartman, NE

Photo: Travis S.

Milk is truly one of the oldest, simplest whole foods – and we certainly drink a lot of it. According to the USDA, Americans consumed an average of 1.8 cups of dairy per person, per day in 2005.

But is the milk Americans are drinking today the same milk our ancestors drank thousands of years ago? Is it even the same milk our great-grandparents were drinking a hundred years ago? By and large, the answer is no.

Like many other modern foods, most of the milk sold today has been altered, stripped, and reconstituted. Once minimally processed, milk now undergoes a complicated and energy-intensive process before it ends up bottled and shipped to grocery store shelves. There are so many additives and processes involved that buying a gallon of milk or a cup of yogurt at your grocery store essentially guarantees that you’ll get a mixture of substances from all over the country — and possibly the world.  But that’s not where it ends; milk by-products also now appear in a wide variety of other processed foods.

Lloyd Metzger, director of the Midwest Dairy Foods Research Center and Alfred Chair of the Dairy Department at South Dakota State, outlined the process: Milk is received at the processing facilities and is tested for off-flavors and antibiotics. Several tanker trunks worth (from multiple different farms) get combined and placed in holding silos. Then the milk goes through a cream separator to create two products: cream and skim milk. At this point, various percentages of cream are added back into the skim milk in order to create whole and low fat milk. Milk is then homogenized, which is the process of passing it at high speeds through very small holes to create a uniform texture and prevent the cream from separating and rising to the top. It’s then pasteurized, or heated to at least 145 degrees. In some states, non-fat milk solids are added to the milk in order to thicken it and give it a better mouth feel. Then synthetic vitamins A and D are added.

When all is said and done, the product is a far cry from the milk that actually comes out of a cow. And, depending on whom you ask, each step along the way might carry its own risks.


“Homogenization is not good,” says John Bunting, a dairy farmer who researches and writes about dairy for The Milkweed. “The milk is pumped under high pressure which smashes the milk molecules so hard. Homogenization splits and exposes the molecules.” The hard science goes like this: A raw milk molecule is surrounded by a membrane, which protects it from oxygen. Homogenization decreases the average diameter of each fat globule and significantly increases the surface area. Because there’s now not enough membrane to cover all of this new surface area, the molecules are easily exposed to oxygen, and the fats  become oxidized.

Milk solids

Critics believe that milk solids, which are sometimes added back into the milk, contain oxidized, or damaged, forms of fat and cholesterol. Nonfat milk solids are created through a process of evaporation and high heat drying which removes the moisture from skim milk. Exposure to high heat and oxygen causes fats to oxidize. And oxidized cholesterol has been shown in numerous studies to lead to atherosclerosis, or hardening of the arteries, and to raise LDL, aka “bad” cholesterol. One study from 2004 found that oxidized dietary fats are a “major cause” in the development of atherosclerosis.

This phenomenon worries Nina Planck, author of Real Food. “This damaged cholesterol is much different than what I call “fresh cholesterol,” which is found in egg yolks, whole milk, and butter,” she said. “We know that fresh cholesterol has one main effect and that is to raise HDL [or ‘good’ cholesterol]. On the other hand, oxidized cholesterol raises LDL.”

What’s more, Planck says that the law does not require manufacturers to tell consumers when milk solids are in food or milk. “It’s a [potential] scandal because it’s unlabeled,” she says. Michael Pollan writes about this as well in In Defense of Food: “In the case of low-fat or skim milk, that usually means adding powdered milk. But powdered milk contains oxidized cholesterol which scientists believe is much worse for your arteries than ordinary cholesterol.”

In California, where the industry reports the ingredients on its website, all industrially produced milk contains nonfat milk solids. Even “whole milk” is a product of reconstitution; it contains at least 3.5 percent milk fat and 8.7 percent nonfat milk solids. This is also true for (industrially produced) organic milk.

Nonfat milk solids are also found in low-fat and fat-free yogurt and cheese, infant formula, baked goods, cocoa mix, and candy bars.

Are these milk solids really as big of a problem as Planck and others in her camp believe them to be?  Lloyd Metzger is doubtful. He says there’s virtually no fat left in the milk to oxidize. Bunting agrees, “If it’s skim milk, there might be small amounts — but that’s not a real concern. If you’re worried about oxidized fat, it’s homogenization that is the real culprit.”

Has Bunting seen evidence of the health impacts associated with oxidized fats in milk? “No,” he says. “But who’s going to fund it? The USDA is the largest funder of dairy research in this country and they’re not going to fund a study they don’t want to hear about.”

Regardless, says Plank, “[Industrial] milk is transformed by heat. Why would you consume an adulterated product?”

Milk protein concentrates

Yet another product that ends up in industrial dairy products is milk protein concentrates. MPCs, as they’re called, are made by ultra-filtration — milk is forced through a membrane to remove some of the lactose. MPCs have less carbohydrates and more protein than other milk solids and are often used in protein bars and drinks as well as in some processed cheeses, according to Metzger. Nonfat milk solids are approved for food use but MPCs are not considered GRAS, or generally regarded as safe by the FDA.

“MPCs have undergone a change,” says Bunting. “They cannot be reconstituted into anything called milk.” He suspects that the protein in MPCs is not as digestible as that in milk, but it has never been tested. He says Kraft, in particular, uses a lot of MPCs.

Lorraine Lewandrowski, a fourth-generation dairy farmer in Newport, N.Y., is also concerned about MPCs. “MPCs are derived from milk, but they’re not really milk,” she said. “There have been a lot of complaints by farmers concerned about MPCs being added to cheese to boost production.” She says that typically around 10 pounds of milk yields one pound of cheese. MPCs — many of which come from overseas — can increase yields considerably.

Planck is troubled that most MPCs are being imported from countries such as New Zealand, Mexico, and China. “We cannot trust foreign governments with the safety of these ingredients,” she says. According to Metzger, MPCs must appear in ingredient lists, but the country of origin doesn’t have to be labeled.

An alternative

Milk doesn’t have to contain nonfat milk solids, MPCs, or any other additives. Mark McAfee, founder of Organic Pastures, offers an alternative in California. “What is in our bottle comes straight from grass-fed, pasture-grazed cows. All we do is chill it and test it,” he said.

In the New York region, where the sale of raw milk is illegal, small dairies leave their milk unhomogenized and pasteurize it at low temperatures to avoid damaging the milk molecules. Unfortunately, most Americans don’t have access to real milk from a local dairy farmer whose operations are transparent. “The real issue is trust,” Bunting said. “If people could buy from someone they trusted, we wouldn’t even need pasteurization. It extends shelf life, but it’s not a safer product.”

Even when milk is produced regionally, farmers still encounter processing hurdles. Lewandrowski raises 60 cows on pasture and knows them each by name. But since she can’t afford her own bottling facility, her grass-fed milk gets mixed with that from farms across the region (many of them large-scale dairies that feed their cattle grain and keep them in confinement) and gets shipped off for use in a myriad of dairy products. “People tell me I should bottle my own milk,” she says. “But I don’t have the $50,000 it would cost.”

Meanwhile, industrial milk production is being shaped to increase profits in counter-intuitive ways. “Americans are drinking more skim milk, while they’re consuming more milk fat, in the form of ice cream and half and half,” says Bunting. In some areas, he points out, school districts have banned whole milk and are serving students skim milk.

“Part of the idea is to take that fat and use it somewhere else more profitable,” he says. McAfee agrees, “They have butchered milk into its parts and now make more money because of the low fat craze.”

So how can Americans gain access to real, unadulterated milk? This would require a re-localization of dairy production, which would mean more dairy farmers. “Look,” Bunting says, “if you don’t want industrial processes, then we need more people producing food.” Of course, in order to make that work, we’ll also need a much more robust support system for dairy farmers, and a larger base of consumers willing to pay more for milk produced on a smaller scale.

Kristin Wartman is a food writer living in Brooklyn. She is a Certified Nutrition Educator and holds a Master’s degree in Literature from UC Santa Cruz. She focuses on the intersections of food, health, politics, and culture. You can read more of her writing at and follow her on Twitter.
This piece was also published on

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Cooking Class!!!

Hello all!!

Sorry for slacking on my blog  lately, school and life has been non stop!! But a  couple nights ago I was able to have  the pleasure of teaching a cooking class with some amazing girls. The menu I created was Gluten and Dairy Free!! Hope everyone enjoyed, because I know I did!!!

Tonight’s Menu:

Appetizer:  Vegetable Nori Wraps

Main Course: Organic Baked Chicken with Sweet potato Fries

Salad: Kale Salad with Lemon Tahini Dressing

Dessert: Raw Cocoa Balls

Nori Wraps
  • nori sheets ( found in the asian section)
  • avocado
  • carrots
  • sprouts
  • tahini
  • green onion
  • hot sauce   
  • ( I put whatever i have available in my kitchen; examples are smoked salmon, crab meat, sardines, tuna, chicken, lunch meat, shrimp, any vegetable!!!! get creative and healthy!!
These make for an AWESOME, HEALTHY, FAST meal or snack!!! Nori is a seaweed that is filled with essential nutrients… it is a SUPER FOOD!! Full of vitamin A1, B1, B2, B6, B12, C, E and K which can keep the body healthy and strong enough to fight many types of diseases. Aside from having loads of vitamins, seaweeds are also known as good sources for minerals such as potassium, odium, magnesium, calcium, phosphorus, manganese, iron and zinc.
 Roasted Rosemary Lemon Chicken

  • 1 pound organic skinless, boneless chicken breast
  • 2 tablespoons olive oil
  • ¼ cup lemon juice
  • 2 cloves garlic, pressed
  • ¼ cup fresh rosemary, minced
  • ½ teaspoon celtic sea salt


  1. In a medium bowl, combine olive oil, lemon juice, garlic, rosemary and salt
  2. Rinse chicken breasts, pat dry and place in an Pyrex dish
  3. Pour marinade over chicken, cover and refrigerate for at least 30 minutes or up to 6 hours
  4. Heat grill and cook chicken for 5-7 minutes per side until browned and cooked in the center
  5. Serve

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Seven Hills. SF.

So the other night I was invited to one of my best friends “favorite restaurant in the city.” If you have been to San Francisco before you will understand that this is a hard statement. There are thousands of “good restaurants in the city.” But, I might have to hold her to it. It was incredible. I will be going back ASAP.

Seven Hills is located in Nob Hill, and is run by an Italian family. With one brother as the chef, and the other as the manager. This restaurant is committed to local and organic ingredients. They work closely with local farmer’s, and supports the “farm to table” mentality.  This little 12 tabled new-found treasure, is one you cannot pass up!!

Let me first start off by apologizing for the awful photos, they are from my iPhone and they do not do this wonderful food justice.

This first dish is something I WILL learn. When you cut into it the yolk goes everywhere….Every bite is orgasmic.. (sorry I had to) and yes we ordered 2!!!

Ravioli Uovo (San Domenico) 

House made ricotta cheese, spinach, Full Belly Farm egg yolk,  brown butter and white truffle oil

Roasted Niman Ranch Bone Marrow

Marin Organics Farm radish and parsley salad with Hawaiian red sea salt

Smoked Salmon Bruschetta

Uncle Eddie’s Farm poached egg, cannellini bean purée and lemon zabaglione

Wild Caught Tuna Conserva

Iacopi Farm butter beans, County Line Harvest arugula, green onion, jalapeño, 

fried shallots and red wine vinaigrette

Salt Seared Monterey Bay Calamari

Eggplant caponata

Spaghetti with Grandpa George’s Sausage

 Caramelized onions, bell peppers and tomato sauce

Flourless Tcho Chocolate Cake 

Cayenne pepper, pecans and caramel sauce

House Made Ricotta Cheese 

Naval orange segments, candied pistachios, Marshall’s Marin County Honey and a Filo dough chip

Bon Appetite!

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Crisp Prosciutto and Broccolini

Organic Broccolini- Most supermarkets offer broccolini, which looks similar to rapini, but the flavor is less bitter. You can steam, boil, or stir-fry broccoli or rapini. I sometimes likes to blanch these types of vegetables in advance until near-tender, refresh them, and then stir-fry over very high heat just before serving.

Broccolini is high in vitamin C, as well as folate, Vitamin A and magnesium!! 

Imported Parma Prosciutto


  • 2 bunches organic broccolini
  • 1 lemon (juice and zest)
  • 1/4 cup olive oil
  • 5 gloves garlic (minced)
  • 1/4 cup proscuitto cubed
  • 2 tsp crushed red pepper
  • 1/4 cup shaved fresh parmesan
  • salt and pepper to taste
  • Cut ends off broccolini and then cut into bite size pieces
  • put oven on broil and cover pan with parchment paper
  • coat brocolini with oil, lemon zest, lemon juice, red pepper flakes and garlic
  • after 8 minutes,( or slightly crispy) add prosciutto and mix together
  • after another 5 minutes take it out and top with  lemon zest and parmesan 
(prosciutto should be crispy!!)
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Bad Food? Tax It, and Subsidize Vegetables ??

In yesterdays New York Time Article Mark Bittmin discussed…


WHAT will it take to get Americans to change our eating habits? The need is indisputable, since heart disease, diabetes and cancer are all in large part caused by the Standard American Diet. (Yes, it’s SAD.)

And — not inconsequential during the current struggle over deficits and spending — a sane diet could save tens if not hundreds of billions of dollars in health care costs.

Yet the food industry appears incapable of marketing healthier foods. And whether its leaders are confused or just stalling doesn’t matter, because the fixes are not really their problem. Their mission is not public health but profit, so they’ll continue to sell the health-damaging food that’s most profitable, until the market or another force skews things otherwise.

The average American consumes 44.7 gallons of soft drinks annually. Sweetened drinks could be taxed at 2 cents per ounce, so a six-pack of Pepsi would cost $1.44 more than it does now. An equivalent tax on fries might be 50 cents per serving; a quarter extra for a doughnut.

Simply put: taxes would reduce consumption of unhealthful foods and generate billions of dollars annually. That money could be used to subsidize the purchase of staple foods like seasonal greens, vegetables, whole grains, dried legumes and fruit.

This program would, of course, upset the processed food industry. Oh well. It would also bug those who might resent paying more for soda and chips and argue that their right to eat whatever they wanted was being breached. But public health is the role of the government, and our diet is right up there with any other public responsibility you can name, from water treatment to mass transit.

Right now it’s harder for many people to buy fruit than Froot Loops; chips and Coke are a common breakfast. And since the rate of diabetes continues to soar — one-third of all Americans either have diabetes or are pre-diabetic, most with Type 2 diabetes, the kind associated with bad eating habits — and because our health care bills are on the verge of becoming truly insurmountable, this is urgent for economic sanity as well as national health.

Currently, instead of taxing sodas and other unhealthful food, we subsidize them (with, I might note, tax dollars!). Direct subsidies to farmers for crops like corn (used, for example, to make now-ubiquitous high-fructose corn syrup) and soybeans (vegetable oil) keep the prices of many unhealthful foods and beverages artificially low. There are indirect subsidies as well, because prices of junk foods don’t reflect the costs of repairing our health and the environment

The need is dire: efforts to shift the national diet have failed, because education alone is no match for marketing dollars that push the very foods that are the worst for us. (The fast-food industry alone spent more than $4 billion on marketing in 2009; the Department of Agriculture’s Center for Nutrition Policy and Promotion is asking for about a third of a percent of that in 2012: $13 million.) As a result, the percentage of obese adults has more than doubled over the last 30 years; the percentage of obese children has tripled. We eat nearly 10 percent more animal products than we did a generation or two ago, and though there may be value in eating at least some animal products, we could perhaps live with reduced consumption of triple bacon cheeseburgers.

To read full article go to:

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Please take a moment to watch this video clip:

Americans’ right to access fresh, healthy foods of their choice is under attack. Farmageddon tells the story of small, family farms that were providing safe, healthy foods to their communities and were forced to stop, sometimes through violent action, by agents of misguided government bureaucracies, and seeks to figure out why.

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Sesame Salmon Burgers

For lunch we made some delicious salmon burgers. These are great to make in advance and freeze for a quick meal, and an awesome source of protein. These are gluten-free, but you can always add bread crumbs, or flour for a different consistency.


  Salmon Patty Ingredients:

  • 1 pound wild salmon, skin removed
  • 1 tbsp sesame oil
  • 1 tbsp ume plum vinegar ( find at whole foods or asian markets)
  • 1 clove garlic, minced
  • 1 tsp minced fresh ginger
  • ¼ cup chopped scallions (white and green parts)
  • ¼ cup sesame seeds
  • 2 tsp  sriracha (or any hot sauce you like)
  • 2 large eggs
  • 1 tbsp cumin
  • 2 tbsp cilantro
  • coconut oil  for frying
  • Rinse the salmon, pat dry and cut into ¼-inch cubes
  • In a large bowl, combine salmon,cilantro, oil, ume, garlic, ginger, scallions, sesame seeds and eggs
  • Form the mixture into 2-inch patties
  • Heat the coconut oil over medium-high heat
  • Cook the patties for 4 to 6 minutes per side, until golden brown
  • Transfer patties to a paper towel-line plate and serve hot
You can also put this in a food processor, but i like it chunky!! Another good alternative to this would add black beans, quinoa, zucchini, mushrooms, sweet potato… etc 



SALAD ingredients:  

  • 3 cups organic salad mix (arugula, spinach, dandelion, bib, red leaf, edible flowers)
  • 2 small roasted organic beets
  • 1 organic avocado
  • 3 tbsp cashews ( you can use pumpkin, sunflower, pine nuts, walnuts etc)
  • 2 handfuls organic black cherry tomatoes
Lemon Dressing:
  • 1 organic Meyer lemon
  • 1 tbsp Dijon mustard
  • 1 tbsp tamari ( or soy sauce alt)
  • 1 tbsp organic cold pressed olive oil


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Pickles and Peppers.

Today was a rainy, stay in home day in SF… SO I decided to CAN some stuff with my friend Rose. We bought all organic ingredients  from our local produce market on my street! This was easy and fun! The waiting is the hardest part!

This method of canning is referred to as brining  method, since we do not seal which would be the canning process.. a little simpler this way! Since we are performing a simple pickling process for short-term usage the canning method is not necessary.

For the canning I used half courts. You can buy an entire flat of these for under $15 dollars at hardware stores.


  • 6 small cucumbers (cut ends off and quarter)
  •  2 cups water
  • 2-3 tbsp celtic salt
  • 3 tbsp fresh dill
  • 1 bay leaf
  • 5 cloves whole garlic
  •  1 cup apple cider vinegar or white wine depending on your taste (I use apple)
  • Wash cucumbers and place in mason jar
  • Place garlic, bay leaves and dill in jar with cucumbers
  • Mix salt and water together
  • Fill jar containing cucumbers and seasoning to the top with salt water mixture
  • Let sit in a cool place for 7 days
  • Store in fridge after opening
I also canned….
  • 6 jalapeno
  • 2 banana peppers 
  •  5 cloves whole garlic
  • 2 cup  apple cider vinegar
  • 1 cup water
  • 3 tbsp celtic salt
  • 3 tbsp dill
  • 1 tbsp cayenne
  • 1/2 lemon
Mix and make it happen.
Honestly you can do a variety of variations…. add any spice or any vegetable! Beets, string beans, carrots, onions, mustard seed, fennel, pepper, radishes… and the list goes on! Just wanna eat them now!!!


What is Apple cider vinegar: Vinegar is a product of fermentation. This is a process in which sugars in a food are broken down by bacteria and yeast. In the first stage of fermentation, the sugars are turned into alcohol. Then, if the alcohol ferments further, you get vinegar. The word comes from the French, meaning “sour wine.” While vinegar can be made from all sorts of things — like many fruits, vegetables, and grains — apple cider vinegar comes from pulverized apples.

  • Rich in enzymes & potassium
  • Support a healthy immune system
  • Helps control weight
  • Promotes digestion & ph Balance
  • Helps soothe dry throats
  • Helps remove body sludge toxins
  • Helps maintain healthy skin
  • Helps promote youthful, healthy bodies
  • Soothes irritated skin
  • Relieves muscle pain from exercise


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