Food & Recipes

Power Protein Spinach Salad *Vegetarian

Leave a Comment / Food & Recipes /

This salad is a perfect vegetarian dish for an energizing lunch or dinner. Enjoy by itself or with a glass of red wine and piece of toast! 


-1 cup baby spinach
-1/5 block of extra firm tofu, cooked* (*recipe for my Italian Herbed Style Tofu here)
-1/4 c chopped walnuts 
-1/2 small apple, chopped
-1/2 medium sweet potato
-1/4 c tomato, diced
-1 TB olive oil
-1 tsp. oregano
-1 tsp. basil
-fresh lemon juice, squeezed (for dressing, according to taste)
-salt and pepper

1. Cook tofu according to recipe and in the meantime, bake sweet potato in the oven, or cook in the microwave on high for approximately 5 minutes.
2. Mix together spinach, apple, tomato and walnuts in a salad bowl or dish.
3. Add cooked tofu and sweet potato. Finish the salad with the herbs, olive oil, lemon, salt and pepper drizzled on top according to taste!

Power Protein Spinach Salad *Vegetarian Read More »

Fall Spice Chocolatey Fruit Smoothie

Leave a Comment / Food & Recipes /

I invented this smoothie this a.m. for breakfast because we were running low on food in n the fridge. I threw together a few ingredients, blended them up and voila: we have a perfect, rich ‘n’ flavorful smoothie for fall.


-1 cup light chocolate soymilk (or chocolate almond milk)
-1 medium banana
-handul frozen strawberries (about 1/2 cup)
-1 tsp. cinnamon
-1 TB flaxseed oil
-1 tsp. pumpkin spice (optional)


Blend all the ingredients together in a blender, making sure the frozen strawberries are well chopped and blended in. Pour into a glass and serve with a piece of toast, or take it on the go for a lovely headin’-to-work-treat : ) This smoothie is energizing and full of flavor, with an extra fall kick!
“Hi Rachel…I wanted to let you know I tried your fall choc. smoothie and it was amazing. I love flaxseed, so this is a great alternative to putting it in my yogurt. You have really great recipes.”-Kelsey, 20… Read More!

Fall Spice Chocolatey Fruit Smoothie Read More »

Have This For Dinner Tonight: Better-for-Ya Fried Rice*

Leave a Comment / Food & Recipes /

I made this tonight for dinner with some random veggies in my fridge and leftover brown rice from the night before, and it was extremely delicious and filling. Enjoy! *Vegetarian


-1/2 cup brown rice, cooked
-1/4 cup broccoli, frozen
-1/4 cup onion, chopped
-1/2 diced zucchini
-1 egg
-2 TB Extra Virgin Olive Oil
-Salt 
-Pepper
1. Coat large frying pan with olive oil, and pour frozen broccoli, onions and zucchini into pan. (or whatever veggies you have available-peas, corn, carrots, sugar snap peas and squash would also taste great!)
2. Once vegetables cook, add in the brown rice. Add more olive oil or butter spread if desired.
3. Crack egg on one side of the pan, and chop into the rest of the rice mixture.
4. Top with salt and pepper to taste. Eat with chopsticks in you’re in the mood. . . Enjoy : )… Read More!

Have This For Dinner Tonight: Better-for-Ya Fried Rice* Read More »

Caprese Omelet

Leave a Comment / Food & Recipes /

When I was in Italy several years ago, almost every day I would order a Caprese salad for lunch or dinner. More simply put: fresh tomato, fresh basil, buffalo mozzarella, olive oil and some salt and pepper. Absolute perfection. Well, this morning I had that authentic Italian craving, so I whipped up an omelet, Italian style.


Ingredients:
-1 egg, 1 egg white, mixed
-1 TB extra virgin olive oil 
-few slices fresh buffalo mozzarella cheese
-3 basil leaves, fresh if you can
-1/4 cup chopped fresh plump tomato (I bought mine at the farmer’s market)

1. Coat frying pan with olive oil on medium heat and then pour egg mixture onto pan.
2. Once slightly cooked (bubbling), top half the egg with tomatoes and basil leaves.
3. Lastly, add the cheese and cover for a minute until thoroughly melted.
4. Flip one side over to form the classic omelet shape, serve and enjoy! : )
*Pair with some fresh fruit (I had 1/2 sliced grapefruit) and a piece of toast!


Caprese Omelet Read More »

5 Healthy Ways with a Sweet Potato

Leave a Comment / Food & Recipes /

OK, so I’m addicted to several things in life: exercising, coffee (although I’m trying to slowly ween off of that one), reading magazines, peanut butter, dark chocolate, and yes–now sweet potatoes. They are just the perfect, most cheap vegetable (about 50 cents for a medium one) and you can do oh so much with them! Poke a few holes with a fork, pop ’em in the mic for about 6 to 8 minutes, and voila: instant deliciousness. 

Here, 5 healthy ways with this phenomenal fall-favorite vegetable. First cook the sweet potato in the microwave for 6 to 8 minutes, or bake in the oven wrapped in tin foil and then do as follows:

1. The Sweet Toother: Drizzle with 1 TB 100% maple syrup, 1 tsp. cinnamon, and 1 tsp. nutmeg to cure a sweets craving!

2.  Cajun Concoction: Top with 1 TB Cajun seasoning, 1 tsp. cayenne pepper and a touch of red pepper flakes for a spicy treat!

3. Light ‘n’ Simple: Spread your sweet potato with 1 TB smart balance butter (or another light variety) with a pinch of salt and pepper. . . always hits the spot.

4. Herb-alicious: Coat the potato with all … Read More!

5 Healthy Ways with a Sweet Potato Read More »

Squash ‘n’ Turk Burg Medley

Leave a Comment / Food & Recipes /


This is a quick ‘n’ easy dinner option that I created while living in my apartment in college. But, don’t be fooled. Just ’cause it’s easy doesn’t mean it’s not absolutely delicious as well!

Ingredients:
– 1/2 red onion, sliced
-1 package learn or extra lean ground turkey burger
-1 yellow squash
-1 zucchini
-1 clove fresh garlic, crushed
-1 TB cajun seasoning (or a mix of your own favorite herbs and spices)
-1 tsp. oregano
-salt and pepper to taste
-4 TB extra virgin olive oil (for cooking)

1. Set burner on medium heat and let 2 TB olive oil set in. Chop up the squash and zucchini, and add to large frying pan with the chopped onion and garlic. Stir periodically, until veggies are cooked well, but be careful not to overcook. (Taste test if you’d like : ) )

3. In the meantime, set another medium pan on medium high with olive oil spread, and cook turkey burger until done, when lightly browned.

4. When the turkey is done cooking, add it to the veggie-mixture, and stir well. Drizzle on the cajun seasoning, oregano and salt and pepper to taste, stirring gently until everything is well mixed
… Read More!

Squash ‘n’ Turk Burg Medley Read More »

Italian Herbed-Style Tofu

Leave a Comment / Food & Recipes /

I invented this recipe because I am absolutely obsessed with Whole Food’s Mediterranean Herb Tofu, and wanted to attempt making it…Lets just say, it came pretty close to the real deal and it’s absolutely delicious. This protein-packed recipe is great for both vegetarians and meat lovers alike!

Ingredients:

-1 package extra firm tofu
-2-4 TB extra virgin olive oil
-1 TB oregano 
-1 TB rosemary
-1 TB basil
-1 TB parsley
-1/2 TB garlic powder (or one clove fresh garlic, crushed)
-Pinch of Salt & Pepper

1. Blot the tofu well with a paper towel, getting as much water out as possible. (This will make it more firm, and less soggy when cooking) Once it is well drained, chop the tofu into mini 1 or 2 inch squares so they are bite size. 

2. Mix all the ingredients together, including the tofu, in a large plastic bag. Shake it all up and zip the bag shut.

3. Refrigerate for 1 to 2 hours, and have the oven preheated to 350.

4. Bake for approximately 30 minutes on a sprayed baking sheet, or until the tofu looks firm and slightly golden. 

5. Let it cool for a bit, and enjoy as … Read More!

Italian Herbed-Style Tofu Read More »

Summertime Pasta Primavera

1 Comment / Food & Recipes /

This is a pasta dish my mom swears by in the summer months because it’s easy, healthy and super fresh! Try it out tonight for dinner, either cold or hot (we serve it hot!) and be creative if you want, substituting different veggies and pasta varieties. Enjoy!


Ingredients:
-1 box whole wheat pasta (Use rice pasta if you have a gluten sensitivity)
-1 large tomato, diced
-2 zucchinis, chopped and steamed
-1 cup baby spinach, chopped
-3-5 fresh basil leaves, chopped well
-2 garlic cloves, crushed
-1/4 to 1/2 cup grated parmesan cheese (optional)
-2 TB pine nuts (optional)
-1/4 cup Extra Virgin Olive Oil
-dash of black pepper 
-dash of cajun seasoning (optional)

1. Cook the pasta according to the directions on the box, and drain but don’t rinse. Pour into a large bowl. 

2. Steam the zucchini 6 to 8 minutes, and add to the pasta, along with all of the other veggies and herbs. 

3. Sprinkle the parmesan cheese and pine nuts (both optional) on top and then mix those in as well.

4. Serve and enjoy! 

Serving suggestions: This tastes grate alone, as a nice, light summer dinner or paired with an arugula salad made with … Read More!

Summertime Pasta Primavera Read More »

Fresh Avocado Tomato Omelet

Leave a Comment / Food & Recipes /

I made this for breakfast today, and it was absolutely delicious! My mom kept shouting from the other room, asking what smelt so good. Well, it was this wonderful omelet that I will now share with you!


Ingredients:
-1 TB olive oil for greasing the pan 
-2 medium to large sized eggs
-1/8 to 1/4 avocado, sliced in small chunks
–1/2 medium tomato, chopped
-1 tsp. oregano 
-1 tsp. basil (Fresh is best if you have it!)
-1/4 cup low fat cheese of your choice (optional)–feta or reduced fat mozzarella would taste great! (I used a half slice of veggie cheese because of my sensitivity to milk)

1. Mix 1 whole egg with 1 egg white in a small bowl. Add a dash of water or skim milk to thicken the mixture up a bit.

2. Place your frying pan on the stove, on medium high, letting the olive oil to spread all over and set in.

3. In the meantime, chop your tomatoes and avocado up and have ready.

4. Once stove is hot, pour egg mixture. Once it starts bubbling a bit, add your veggies and then cheese (optional). As cheese starts melting, sprinkle the oregano and … Read More!

Fresh Avocado Tomato Omelet Read More »

Quick Fix: Almond Butter Wrap

Leave a Comment / Food & Recipes /

This is perfect for those days when ya just need a quick bite when your heading out the door, or even when you simply want to eat a lighter meal. I had this for dinner tonight and it was delicious and satisfying!


Ingredients:
-2 TB organic almond butter (I like chunky!)
-cinnamon 
-brown rice wrap (can be found at Whole Foods or other health food stores…)
-1 small banana
-1/2 TB flaxseed oil

It’s as easy as 1, 2, 3! Just spread the almond butter onto the wrap, slicing up the bananas evenly throughout. Sprinkle on the flaxseed oil and a dash of cinnamon to top it off! Roll up and eat as you would a taco or pizza…mmm, mmm, good! Little plus: it curbs your sweet tooth too!

Quick Fix: Almond Butter Wrap Read More »