Food & Recipes

Autumn Chicken Veggie Soup

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Yesterday was totally one of those soup days; it was dark, rainy and chilly outside. That to me calls for a soup day, particularly a yummy chicken ‘n’ veggie creation. I whipped up a large pot of this warm fall soup, went for a long run and came back to find my apartment smelling of fall (and my soup ready to eat). Enjoy with a piece of toast or side salad! 

-1 container low sodium chicken broth

-1 c. water

2 TB olive oil 

-1 sweet onion, chopped

-2 cloves garlic, crushed

-1 large zucchinni, chopped 

-1 large sweet potato, chopped

-1/4 to 1/2 c. baby portobella mushrooms 

-large handful baby carrots (10-15)

-4 medium skinless boneless chicken breasts 

-2 TB parsley

-1 TB oregeno 

-1 1/2 TB dill 

-salt to taste 

1. Sauté the onion and the garlic in olive oil over medium-low heat in a large soup pot for about two minutes. Add in the chicken broth and water, and stir. 

2. Add in the rest of the veggies, and bring to a boil. In the meantime, boil the chicken in a separate pot for about 5 minutes. Drain chicken and add it into the large pot with … Read More!

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Chocolate Chip Pumpkin Sunflower Muffins

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Now that it’s officially fall, one thing in particular has been on my mind: pumpkin. Pumpkin picking, pumpkin pie, pumpkin spiced lattes, pumpkin carving, pumpkin everything. But since I can’t have everything all at once, I decided to make do with what I could and bake some pumpkin muffins. But this isn’t just your ordinary recipe; these babies are unique, perfectly soft ‘n’ fluffy and delightfully tasty. Enjoy with a glass of milk or hot cup of tea!

*Makes approximately 12 large muffins

-1 c. canned pumpkin puree

1/8 c. chocolate soy milk 

2 large eggs, lightly beaten

1/4 c. plain greek yogurt 

1/3 c. applesauce or vegetable oil 

1 tsp. vanilla extract

1  c. whole wheat flour* 

1/2 c. all purpose flour* (*substitute 1 1/2 c. gluten free flour for regular flour for those with wheat sensitivities) 

1/3 c. agave syrup 

1 tsp. baking powder

1 tsp. baking soda

1 ½ tsp ground cinnamon

½ tsp. salt

1/4 to 1/2 c. Ghirardelli Semi Sweet chocolate chips 

½ c. sunflower seeds 

1. Preheat over to 375. Mix dry ingredients together, then adding in all the wet ingredients slowly. Mix well, being sure all the flour has dissolved but do not … Read More!

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Oh Dessert, How I Love Thee: Healthy “Dessert” Options

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The other day after dinner, I reached into my cabinet for a handful of Ghiradelli Semi Sweet Chocolate Chips. I’m a huge fan of dark chocolate, and these little gems do it for me every time. “What are you doing? Didn’t you just eat dinner?” my neighbor asked, confused of why I was eating chocolate right after my eggplant lasagna indulgence. “It’s my dessert!” I shouted back at him. “What, you eat dessert?” Um, duh! And let me tell you: sometimes it’s a lot more than a handful of chocolate chips. Just ’cause I’m healthy doesn’t mean I resort to broccoli and peas for my post-dinner treat. 

Dessert. Ahhhhhh. Just the sound of it alone makes me  feel all warm and fuzzy inside. It’s honestly one of the best things on earth, the perfect ending to a perfect meal. As you can see, I am totally a sweet tooth fanatic. But there is no way I’m going to have the taste of salad or pasta sauce in my mouth and call it a night. I at least need a piece of gum or a savory mint before I hit the hay. I know some people who brush their teeth immediately … Read More!

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Melt in Your Mouth Banana Nut Muffins

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This is a recipe I created a while back for my old health blog. But I’ve been bragging about these puppies so much lately, I felt it was only fair to re-feature and share the recipe. Alas, the perfect healthy fall indulgence! Enjoy! 

*makes 8-10 medium sized muffins
-1 1/2 c. whole wheat flour* *I use Bob’s Red Mill gluten free because I’m sensitive to wheat
-1 large or 2 small ripe bananas 
-1 tsp. baking soda
-1 tsp. baking powder 
-1/4 c. organic soy milk 
-2 TB apple sauce (unsweetened)
-1/4 c. Ghiradelli 60% Cacao chocolate chips
-1/4 c. chopped walnuts 
-1/4 c. organic sugar (or equivalent in agave syrup)
-1 small egg (or equivalent in egg whites/beaters)
-1 TB flax seed oil (optional)
-dash of cinnamon 

Mix well and bake on 350 for 12-14 minutes.… Read More!

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You Asked for it: Homemade Eggplant “Lasagna”

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You asked for it, so here it is! I modified a fatty recipe my aunt had given me for eggplant lasagna, using eggplant instead of noodles. Nifty, huh? Anyway, after some big changes to the recipe (i.e. using tofu instead of ricotta cheese), this recipe turned out to be a winner! Note: it’s not the “prettiest” looking picture but boy does it taste amazing. Serve with a side salad. 

*serves 3-4 

-1 large eggplant, peeled and sliced very thin (think: substituting for lasagna noodles)

-8 oz. frozen organic spinach

-2 TB olive oil 

-2 cloves garlic, crushed

-1 egg, beaten

-1/2 block firm tofu, chopped and mashed

-4 to 6 oz. fresh mozzarella cheese, shredded

-1/4 c. grated parmesan cheese

-2 TB dried basil

-1 c. of your favorite tomato sauce (with garlic and/or spices)

-salt and pepper to taste 

1. Prepare eggplant, cutting extremely thin slices. Lightly saute on medium heat for a few minutes in a large pan with olive oil. Remove and set aside.

2. Once removed, saute spinach and garlic in same pan in olive oil for about 5 minutes. Combine egg, cheeses, and bail and mix together until blended. Note: the tofu should crumble up … Read More!

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Tantalizing Thai Style Rice with Sesame Tofu

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Usually, I season my tofu with herbs and garlic, but last night I chose to change it up a bit. I just purchased some sesame seeds, sesame oil, and a brand new bottle of Agave syrup, so decided to experiment. Let’s just say my little experiment was a huge success. I hope you enjoy!

*makes 2 servings

-1 Package Trader Joe’s Thai-style Lime Rice* (or other brand of choice) *Next time I’m going to make my own!
-1/2 package extra firm tofu
-1/2 lime
-2 TB sesame oil
-2 TB agave syrup
-few shakes of garlic salt (according to taste)
-2 TB olive oil
-1 TB lemon juice
-2 TB sesame seeds
-1/2 TB nutmeg
-1 tsp. ginger
-s & p to taste

1. Preheat oven on 350. Blot the tofu with a paper towel to remove excess water, then chop into edible square pieces.
2. Add tofu into a zip lock bag with oils, herbs, spices and lemon juice (hold off on lime juice). Shake up thoroughly being sure to coat each piece of tofu.
3. Arrange tofu on a coated baking sheet (I like to line with tin foil) and bake for 25 to 30 minutes, or until … Read More!

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Homemade Chive ‘n’ Herb Hummus

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A while back, one of my reader’s asked for a recipe for homemade hummus. To tell you the truth, I hadn’t attempted making it until last night. And boy did it turn out delicious…so delicious that I’m actually thinking of never buying store-bought hummus again (well unless I’m realllllyyy craving it and have no chickpeas on hand). Anyway, I used some of the basic hummus ingredients, with a little extra flare to spice it up. I enjoyed my hummus as a side with cucumbers, salad, and baked pita with feta!

-1 15 oz can garbanzo beans (chickpeas)
-2 TB olive oil
-1 TB sesame seed oil (tahini)*
-juice of 1/2 lemon
-2 cloves garlic, crushed
-1 TB dried oregano
-1 TB dried parsley
-1 to 2 TB fresh chives, chopped
-salt and pepper to taste
*start with 1 TB and add more to taste

1. Drain the chickpeas and place into a large bowl. Mash up with a fork to soften.

2. Add chickpeas into a blender or Cuisinart and start to blend, slowly creating a hummus-like texture. Add in lemon juice, tahini, and olive oil and blend well.

3. Once mixture is well blended and smooth, add in the … Read More!

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Beauteous Baked Salmon with Lemon Dill Sauce With Asparagus

16 Comments / Food & Recipes /

I was craving salmon all day long but didn’t want the usual boring grilled I usually go for in the summer. Hence I made up my own recipe using some ingredients in the fridge plus a few other additions I picked up at the grocery store. When my roommate came home from the gym and said “WOW, what smells so good?” I knew I did something right. Let’s just say, it turned out absolutely delicious, soooo delicious that after the last bite I wished I had more. YUM.


-4 oz. salmon fillet
-2 TB plain greek yogurt
-1 tsp. yellow mustard
-1 tsp. dijon mustard (or another fancy variety of your choice)
-approximately 2 TB fresh dill
-a small bundle of asparagus (enough for one serving plus some leftovers)
-1 TB freshly grated parmesan cheese
-1 TB olive oil
-1 clove garlic, crushed
-juice of 1/2 lemon
-s & p

1. Preheat oven to 375. In the meantime, line a baking sheet with large sheet of tin foil. Prepare asparagus by removing the “stems” and keeping the tips (the yummy part).

2. Place salmon in the middle of the tray and add asparagus to each side of the fish. Drizzle … Read More!

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Oh-So Amazing Open Faced Turkey Burg

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This classic BBQ burger makeover pairs wonderfully with my sinless sweet potato fries, or a small side salad! While everyone else is downing multiple double decker beef patties, enjoy your healthy remake with a smirk . . .

-1 container lean ground turkey
-1/2 c. red onion, minced
-1 egg
-2 TB olive oil
-2 TB oregano
-2 TB basil
-1 TB garlic powder
-1 TB Old Bay seasoning
-1 tsp. salt
-1 TB pepper
-2 whole wheat buns*, separated into 4 slices

*Use brown rice wraps or gluten free bread if you follow a gluten free diet, or just skip the bun completely!

1. Mash up turkey with your hands as if you were making meatballs, and combine all other ingredients. Mix well.

2. Separate into 4 generous burger shaped patties.

3. Heat your BBQ grill or George Foreman, and grill for 6 to 7 minutes on each side!

*Hot Tip: If you’d like, top your burger with a thin slice of mozzarella cheese and a sauce made up of plain low fat yogurt, dill and lemon as a substitute for fatty mayo!… Read More!

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Healthy Chickified “Yogurt Parfait”

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Enjoy this as a post-dinner treat or afternoon snack to get you over that midday work hump. I usually eat this when I’m craving something sweet after a savory dinner, but don’t have a craving (or any room) for ice cream, chocolate or anything heavy. Enjoy!

-1 cup plain low fat Greek yogurt
-handful fresh blueberries*
-1/2 banana, sliced into little chunks
-1 tsp. cinnamon
-few walnut halves (about 5)*
-Few sprinkles of shredded coconut
-1/2 TB flaxseed oil (optional)

~Mix all the wet ingredients together. Drizzle on cinnamon and a few walnuts. Finally, sprinkle on a bit of shredded coconut to top off this tasty treat. Enjoy!

*May substitute blackberries or raspberries for blueberries, or use slivered almonds instead of walnuts… Read More!

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