Avocado & Artichoke Dip

posted in: Nutrition, Recipes | 0


2 ripe avocados

1 jar artichoke hearts

1 can sliced black olives

2 garlic cloves, grated

¼ tsp onion powder or 1 tbsp. finely chopped onion

1/8 tsp cumin

2 tsp tarragon vinegar

½ tsp fresh lime juice

Sea salt to taste




In a medium mixing bowl, mash the avocados. Cut the artichoke hearts into pieces. Mix together all ingredients.


Salmon Cakes

posted in: Nutrition, Recipes | 0


12 oz. baked salmon, chopped

2 eggs or egg substitute

1 small onion, finely chopped

1-2 cloves garlic, minced or grated

2 tbsp. green onion, minced

1 tsp. spice blend of rosemary, sage, salt, garlic powder, onion powder

1-2 tsp. coconut flour

¼ cup coconut oil or butter

2 tsp. gluten-free mustard (optional)


Combine the salmon, eggs, garlic, green onions, spice blend, and mustard (optional) in a small mixing bowl. If the consistency is runny, sift the coconut flour over the mixture and combine well. Form the mixture into patties. Lightly fry both sides in a frying pan coated with coconut oil.

Tilapia with Tomato-Olive Sauce

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  • 1 1/4 pounds tilapia
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 2 tablespoons extra-virgin olive oil, divided
  • 1 pint grape or cherry tomatoes, halved if large
  • 1/4 cup dry white wine
  • 3 cloves garlic, finely chopped
  • 3 tablespoons olive tapenade


Sprinkle tilapia with salt and pepper. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the fish and cook (in two batches if necessary), turning once halfway through, until golden brown and just opaque in the center, 4 to 6 minutes total. Transfer the fish to a serving platter; tent with foil to keep warm. Off the heat, add the remaining 1 tablespoon oil, tomatoes, wine and garlic to the pan. Return to medium heat, cover and cook, stirring occasionally, until most of tomatoes are broken down, 4 to 5 minutes. Stir in olive tapenade and cook for 1 minute more. Serve the fish with the sauce.

Curried Lentil & Squash Bowl with Kale & Peppers

posted in: Uncategorized | 0

Curried Lentil & Squash Bowl with Kale & PepperspicIngredients:

  • 1 shallot, minced
  • 2-inch piece ginger peeled and minced (about 2 tbsp.)
  • 3 cloves garlic, minced
  • 2 tbsp. olive oil, divided
  • 1 cup green lentils, rinsed
  • 1 bay leaf
  • 1 butternut squash, peeled and 
cut into ¼-inch cubes (3½ cups)
  • 1 tsp curry powder
  • 1/2 tsp sea salt
  • 1/8 tsp ground black pepper
  • 1/4 tsp ground turmeric
  • 2 tbsp. unsalted tomato paste
  • 1/2 cup fresh cilantro, chopped
  • 2 red bell peppers, sliced into thin strips
  • 1 bunch kale, stems discarded, leaves sliced crosswise into thin ribbons 
or 6 cups baby spinach
  • 1/4 cup unsalted pumpkin seeds


1. In a small bowl, combine shallot, ginger and garlic. In a medium saucepan on medium-high, heat 1 tsp. oil. Add half of shallot mixture and sauté for 30 seconds. Add 2 cups water and bring to a boil; add lentils and bay leaf. Return to a boil, cover and reduce heat to medium-low. Simmer for 30 minutes, until lentils are tender.
2. Meanwhile, toss squash with curry powder, salt, pepper and turmeric. In a large deep sauté pan on medium-high, heat 1 tbsp. oil. Add squash; sauté for 5 minutes. In a small bowl, whisk together tomato paste and ½ cup water; pour into squash mixture, scraping up bits from the bottom of the pan as the liquid sizzles. Stir to coat squash with tomato, cover pan, reduce heat to medium and simmer for 5 minutes more, until squash is tender but not mushy.
3. Stir squash into pot with cooked lentils; add cilantro. Cover and reduce heat to low.
4. To same sauté pan, add remaining 2 tsp oil and heat on medium-high. Add remaining shallot mixture and sauté for 30 seconds. Add bell peppers and kale and sauté for 7 to 10 minutes, until peppers are tender with a little bite left and kale is wilted. Add a splash of water to scrape up any bits from pan and stir. (If using spinach, sauté bell peppers first for 5 minutes, then add spinach and cook just until wilted.)
5. Divide squash-lentil mixture among plates and top with kale mixture and pumpkin seeds.

Sweet Greens Smoothie Bowl

posted in: Recipes | 0


  • 1 cup unsweetened almond milk
  • 1/2 cup frozen mango
  • 15 g (about 1 scoop) vanilla pea protein powder
  • 1/2 avocado
  • 1 cup kale
  • 1 cup spinach
  • 2 ice cubes
  • 1/4 cup cold water, more as needed

For the toppings:

  • 1/4 cup sliced banana
  • 1/4 sliced kiwi
  • 2 Tbsp. unsweetened coconut flakes



  • Place all of the smoothie ingredients in blender and mix until everything is smooth and well blended.
  • Add the cold water as needed, to desired thickness.
  • Pour into a serving bowl and top with fruit and coconut flakes.