Posts Tagged ‘Health’

Chia smoothie


I am loving kale smoothies this season! They have such a crisp flavor that I can’t get enough of. This time I added chia seeds because of their nutritional content. They contain omega 3 fatty acids and the powerful anti-oxidant ALA which removes toxins from the body. Also they are rich in calcium, fiber, and protein. And all you need is a tablespoon of the seeds. I also added blueberries which are high in anti-oxidants and a lower sugar fruit. Once again, instead of adding sweetener I add some mango cubes that are naturally sweet and high in vitamin C.


  • A bunch of kale leaves washed
  • a few frozen mango chunks (add to taste depending on how sweet you want your smoothie)
  • handful of fresh frozen blueberries
  • 1 Tbs chia seeds
  • A few splashes of coconut water

I recommend soaking the seeds in the coconut water for 15 mins before blending so they become softer. Or you can put them in your coffee grinder to make a chia powder. Using chia seeds you may have to add more coconut water to the smoothie, because chia seeds tend to absorb the liquid.

I freeze my fresh fruit and veggies for the smoothie so I don’t have to add ice, and that way it doesn’t taste watered down.

Blend all ingredients until you reach desired consistency.

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There are days when the most appealing snack is an ice cold smoothie! Especially since I am currently pregnant,  sometimes the thought of preparing an elaborate meal is the last thing I want to do during the day. The good news is that eating healthy and packing nutrients into your meals and snacks does not have to be time consuming at all. People tend to think that having the ideal diet involves a lot of time, preparation, and complicated methods…..that is not true at all! Here is a simple example of a healthy snack or desert that takes seconds to prepare, packed full of nutrients AND tastes like a drink you should be drinking oceanside.

You have to be careful with smoothies because they can become less healthy very easily because of the sugar content in certain fruits. I DO like to use some sweet fruits rather than adding additional sweeteners, but it is just important to add small amounts of the high sugar fruits. This smoothie has banana and mango which are both on the sweeter side, so a little goes a long way! I only use a third of a banana and a small handful of the frozen mango. I also love coconut water for the liquid because it has just the perfect amount of sweetness and awesome nutritional benefits. Not only is coconut water “nature’s sports drink”  and high in electrolytes, but it also contains more potassium than a banana. It adds that perfect tropical flavor. Use a nice big handful of kale to make the flavor of this smoothie extra crisp!


  • Coconut water (a few splashes) 
  • 1/3 ripe banana
  • Approx 5 frozen mango chunks
  • a handful of kale leaves
  • a few ice cubes

Simply combine everything into your blender and blend until smooth.




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Radish salad

As it gets warmer out I love doing a big refreshing salad as a dinner entree. The CSA lettuce and radishes help to make up this springtime salad. Adding fried goat cheese medallions gives us a healthy protein and makes this dinner complete. And, yes, a fried medallion CAN be healthy!! Instead of the traditional frying method using unhealthy oils and refined flours, I use grape seed oil (which is ideal for high heats), almond flour, and chopped walnuts. Grape seed oil is rich in good fats that our bodies need to thrive, and also a great source of vitamin E.



Goat cheese medallions:

  • 1 log of goat cheese frozen for 1 hour
  • 1/4 C grape seed oil
  • 1 egg
  • 1/2 C almond meal
  • 1/2 C finely chopped walnuts
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/4 tsp garlic powder
  • 2 tsp parsley
  • 1/2 tsp red pepper flakes


  • CSA lettuces washed and dried
  • 1 sliced yellow or orange bell pepper (lightly roasted if desired)
  • CSA radishes thinly sliced

Radish goat cheese salad


Prepare your dressing first by adding the oil, vinegar, garlic, and seasonings. I usually use a jar and then shake well to blend the ingredients. Set the dressing aside.

Next, in a skillet, heat the grape seed oil over medium high heat. In three separate bowls, place the almond meal (mixed with all the seasonings), the whisked egg, and the chopped walnuts. I usually eyeball all the spices when I season the almond flour, so you can just use these measurements as a suggestion, and feel free to add more or less of the seasonings.  Slice the goat cheese log into 1/2 inch medallions. Dip each medallion (fully coating) in the almond flour mixture first, then the egg, and then into the walnuts. Once the medallion is fully coated with all three, place it into the skillet. Let each side fry until golden brown, about 3 minutes per side. Using a slotted spatula remove the medallions and place onto a paper towel covered plate to absorb the excess oils.

Chop your lettuce and add your sliced radishes and sliced pepper. Top with your goat cheese, drizzle the dressing over the salad, and enjoy eating a guilt free fried food!!







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