Tag Archive: healthy



What you will need:
1 piece of ginger, preferably 1-inch long
1 piece of turmeric root, preferably 1-inch long
Juice of 1 lemon
1 tablespoon honey
Ground pepper, just a pinch
A juicer

Steps to yummy goodness:
1. Peel the ginger and turmeric root then juice it.
2. Mix with juice of 1 lemon, honey, and a pinch of black pepper.
3. Serve immediately.

.:Side Notes:.
This is a great go to if you feel a cold coming on. The immune-boosting, pain reliving benefits of ginger and the anti-inflammatory properties of turmeric is just the thing your system need to help fight a cold.

If you don’t have a juicer that’s ok, you can use a blender just blend the ginger and turmeric root with the juice of the lemon and a little water and be sure to strain the concoction before you drink it.

If you can’t find turmeric root, powder works just fine.



What you will need:
For the pretzel:
1/2 cups warm water
2 tablespoons light brown sugar
1 package active dry yeast (2 1/4 teaspoons)
1 cup beer
4 ounces unsalted butter, melted (1 stick) 
1 1/2 teaspoons sea salt or kosher salt
2 1/2 cups all-purpose flour
2 cups whole wheat pastry flour
Canola oil
3 quarts water
2/3 cups baking soda
1 egg, beaten
Coarse sea salt

For the filling:
2 slices thick-cut bacon, chopped
1 tablespoon butter
1 clove garlic, minced or grated
1 tablespoon flour
1/2 cup milk
1 ounce cream cheese
1/2 cup mozzarella cheese, shredded 
1/2 cup grated parmesan cheese
1/2 cup Greek yogurt
1/2 teaspoon crushed red pepper flakes (optional)
1/2 teaspoon pepper
1/2 cup frozen chopped spinach, thawed
1 jar (6.7 ounce) grilled artichoke hearts, chopped


Steps to yummy goodness:
To make the pretzel dough:

1. Combine the water, brown sugar and yeast in the bowl and let sit for 5 minutes.

2. Add the melted butter, beer, salt, all-purpose flour and whole wheat flour to the mixture and knead until the dough is smooth and begins to pull away from the sides of the bowl (it takes about 3 to 4 minutes). If the dough appears too wet, add additional flour, 1 tablespoon at a time.

3. Remove the dough from the bowl, place on a flat surface and knead into a ball with your hands.

4. Coat a large bowl with canola oil, add the dough and turn to coat with the oil. Cover with a clean towel or plastic wrap and place in a warm spot until the dough doubles in size. This will take about 1 hour.

To make the filling:
1. Heat a medium skillet over medium heat and add bacon. Cook until all fat is rendered and bacon is crispy, stirring often. Remove bacon with a slotted spoon and place to drain on a paper towel.

2. To the same skillet melt the butter over medium heat. Add the minced garlic and cook for a couple of minutes. Whisk in flour until it makes a paste. Cook over medium-low heat for a minute or two, then pour in milk. Stir and cook one minute, if your paste gets too thick splash in more milk.

3. Add cream cheese, mozzarella, parmesan and pepper. Stir until cheeses are melted. Stir in the Greek yogurt until smooth.

4. Chop artichokes and spinach and add to the sauce. Add the bacon, stir to combine. Dip will be thick, just use some muscle and stir in those veggies!

To make everything as a whole:
1. Preheat the oven to 425 degrees F. Bring a large pot of water to a boil.

2. Divide the pretzel dough into 8 equal balls and roll each out into a rectangle. Spread about 1 1/2 tablespoons spinach and artichoke dip along the length of each piece.

3. Starting with the opposite side, roll the dough up into a log, enclosing the toppings inside.

4. Pinch the seams together and then very gently roll the dough with your hands to form an even cylinder and fully enclose the filling.

5. Take the two ends of each filled cylinder and form into a circle that is overlapped by a couple of inches of dough on either side, twist the ends and lay over the opposite side to form a pretzel shape and press to seal.

6. Slowly add the baking soda to the boiling water.
7. Boil the pretzels in the water solution, 2 at a time for 30 seconds, splashing the tops with the warmed water using a spoon.

8. Remove with a large flat slotted spatula then place 4 pretzels on each baking sheet, brushing the tops with the egg wash and season liberally with sea salt.

9. Bake for 15 to 18 minutes or until pretzels are golden brown.

10. Remove pretzels from oven and let cool five minutes.

.: Side Note:.
These  can easily reheat at 350 degrees F. for 15 minutes.

If you’re vegetarian this recipe works well without the bacon so just leave that bit out.

If you don’t want to fill the pretzels use just the first half of the recipe to make super yummy soft beer pretzels.

These are great for lunches or can paired with a salad or soup to make a light dinner.




What you will need:
⅓ cup raw cashews
1 tsp nutritional yeast
½ tablespoon olive oil
1¾ cups vegetable stock
6 cloves garlic, unpeeled
2 cups cauliflower florets
¼ teaspoon white pepper
½ teaspoon salt

Steps to yummy goodness:
1. Preheat oven to 375°F.

2.Unpeel your garlic and place onto tin foil, then rub olive oil onto the garlic.
3. Roast for 30–40 minutes, until garlic is soft and can be pushed out of its skin.

4. Meanwhile, add cashews, cauliflower, and vegetable stock to a medium saucepan. Bring to a boil, then add nutritional yeast, pepper, and salt.

5. Simmer for 20 minutes and carefully add ½ of mixture to a blender.
6. Blend on high for 90–180 seconds.

7. When the garlic is done roasting and you have squeezed the cloves out of their skin, add them into the blender along with remaining cauliflower mixture.

8. Blend until smooth, taste and adjust with salt / pepper as needed.

.:Side Note:.
If you want it thinner, you can always add a more vegetable stock or water a little at a time so it doesn’t become to runny.



What you will need:
1 scoop chocolate protein powder
½ cup vanilla almond milk
½ cup cold or room temperature brewed coffee
1½ cups cubed ice
sprinkle of cacao nibs, for topping if desired

Steps to yummy goodness:
1. Add all ingredients ( except ice ) to a high powered blender and blend until mixed together.

2. Slowly add ice to blender and process until creamy.

3. Pour into glass and top with cacao nibs, if desired.

.:Side Note:.
This recipe works just as well with vanilla protein powder and normal cows milk. If you like this but would like something a little sweeter try out this….

  • 2 scoops vanilla protein powder
  • 10 oz. coffee, chilled
  • 1 TBSP heavy whipping cream
  • 2 TBSP. chocolate hazelnut butter
  • 5-7 ice cubes




What you will need:
For the Bánh mì  Style Coconut Meat:
2 cups very thinly sliced fresh coconut
1 tablespoon garlic, minced
1 tablespoon shallot, minced
1 tablespoon Tamari
½ tablespoon coconut sugar
½ tablespoon lemongrass paste
¼- 1 whole Thai chili, thinly sliced
Juice of half of a lime

For Curried Cashew Cream:
¼ cup vegetable broth
½ cup raw unsalted cashews, soaked for 2-4 hours, drained and rinsed
1 clove garlic
1 tablespoon red Thai curry paste
1 teaspoon ginger, freshly grated

For the Quick Pickled Carrots & Daikon Radish:

1 small daikon, cut into strips with a vegetable peeler
2 carrots, cut into strips with a vegetable peeler
¾ cup rice wine vinegar
2 tablespoons sugar
¼ teaspoon salt

For the rest of the wraps:
1 head of bibb lettuce, leaves removed, washed, and thoroughly dried
Thinly sliced cucumber
Thai chili, sliced thin
Scallions, sliced
Cilantro leaves, chopped
Sprouts, washed and dried

Steps to yummy goodness:
For the marinated coconut meat:
Combine all of the ingredients except for the coconut meat in a mixing bowl and mix well with a whisk to combine.

2. Add the thinly sliced coconut meat and marinate for 1 -3 hours at room temperature before serving in lettuce wraps.

For the curried cashew cream:
1. Combine all of the ingredients in the order listed into a high speed blender or food processor fitted with the “S” blade.

2. Blend, scraping the sides as necessary until silky smooth.

For the Quick Pickled Carrots & Daikon Radish:

1. Mix the vinegar, sugar, and salt together in a mixing bowl until the sugar and salt are dissolved.

2. Prepare the carrots and daikon by washing then peeling with vegetable peeler to get nice long strips.

3. Add the prepared carrots and daikon, toss to coat and set aside for 20 minutes.

To build a lettuce wrap:
1. To build your lettuce wraps layer the marinated coconut meat, cucumbers, pickled veggies into a leaf of lettuce, and drizzle the curried cashew cream over the top.

2.Garnish with a sprinkle cilantro and sprouts over the top

3. Wrap, eat and enjoy

.:Side Note:.

These Thai chilies are extremely hot!!! Be careful how much you use, always remove the seeds to help cut back the heat.

If you can’t find bibb lettuce,  butter or iceberg lettuce work just as well.

This is a great base idea for lettuce wraps, feel free to add shrimp, salmon, halibut or cod for a little bit of a heavier wrap.

You can also crush up any extra cashews and add them to the wraps for extra bit of crunch / texture

Lemonaid with a twist

What you will need:
1 half of a large watermelon, seedless watermelons work best
Juice of 1 to 2 lemons
Two sprigs of fresh mint
Honey, to taste (optional)
1 cup water, cold

Steps to yummy goodness:
1. Juice your lemons
2. Cut watermelon in half saving other half for a yummy snack for later or to snack on with this refreshing drink.

3. Cut up the half of the watermelon removing the watermelon rind, make sure the watermelon has all seeds removed (this is why I prefer a seedless watermelon for this recipe) and you’re left with medium sized pieces of watermelon.

4. In a blender add water, lemon juice, watermelon, and two sprigs of mint. Blend on high until everything is nice and smooth.

5. Before transferring your your new taste and if you want it a little sweeter add some honey. Don’t be afraid to use as little or more water to find a constancy you enjoy.

6. Serve and enjoy

.:Side Notes:.
If you prefer your drinks cold, keep the watermelon in the fridge for a couple of hours before you make this yummy elixir.
If you don’t like the taste of lemons, you can replace them with limes and it is just as yummy.

Summer Salad


What you will need:
4 ounces baby spinach
4 ounces arugula
1 cup blueberries
1 cup cucumber, sliced
1 bunch scallions, sliced
½ cup  feta cheese, crumbled
Fresh ground pepper, to taste

Steps to yummy goodness:
1. In a large bowl, toss spinach and arugula to blend greens.
2. Add blueberries, cucumber, scallions and  toss to combine.
3. Top with feta cheese.

.:Side Note:.
This salad is a great base to build off of, it goes wonderfully with grilled chicken breast or fish.

Feel free to switch out the blueberries with strawberries or raspberries, or try adding crushed walnuts or sliced almonds.

I didn’t add a dressing but any vinaigrette works wonderfully, I prefer a berry vinaigrette or a simple balsamic


What you will need:
3 tablespoons canola oil
6 tablespoons low-fat Greek yogurt
2 large eggs
1 teaspoon pure vanilla extract
½ cup flour
¼ cup protein powder
1 tablespoon cocoa powder
¼ teaspoon baking soda
½ teaspoon instant coffee granules (optional)
1 tablespoon sugar
Pinch sea salt

Steps to yummy goodness:
1. Preheat oven to 325F and line an 8 by 8-inch baking pan with parchment paper so it hangs over the edges.
2. Melt half the chocolate in a microwave or double boiler; cool slightly, then whisk in the oil, yogurt, eggs, and vanilla.
3. Stir in the flour, protein powder, cocoa powder, baking soda, coffee powder (if using), sugar, and sea salt, being careful not to over-mix.

4. Fold in the remaining half of the chopped chocolate.
5. Spread the batter in the prepared pan, and bake until a toothpick inserted inside comes out clean or with just a couple crumbs (about 25 to 35 minutes).

.:Side Notes:.

You can use a chocolate bar or mini chocolate chips in this recipe.
These brownies are great on their own but you can add chopped nuts on top for a little extra texture.
You can use any frosting to top the brownies if you choose too, I used a simple icing sugar frosting.
You can omit the protein powder if you want; if you do so, reduce the amount of yogurt to 4 tablespoons.