RECIPE: Greek Salad

Whether you are a performance athlete, a single mom, or a celebrity squeezing into a cocktail dress, a keto-genic diet WORKS.  I’m believer in sustainable healthy eating, not miserable, rigid, impossible diets.  But I love the science behind a keto-genic diet. Read Eat Bacon Don’t Jog  , to really understand and commit to the program, but, basically explains why we’re all fat, tired and angry. And why eating sugar makes us crave more sugar.   Fat fills us up, so we shouldn’t avoid it.  It’s carbs that are making us fat and sick.

Eating only real foods is something I’m evangelical about.  Eating a plant based diet is also something I also believe strongly.  So the high fat and animal protein of the keto-genic diet seemed counterintuitive initially. But this recipe is plant-based, keto-genic, and delicious!

Double or triple the recipe and eat all week!

In a large, glass container combine:

1 package (~ 1 cup) feta cheese crumbles or cubes or 1 small sleeve of goat cheese)

1 cup grape tomatoes, halved; or sliced large tomatoes

1 organic cucumber, sliced and quartered (peeled if you have the time / prefer it)

1/4 red onion, sliced

1/4 cup olive oil

1/4 cup balsamic vinegar *

optional  handful salami or black olives, chopped

pinch of sea salt and/or black pepper to taste


*for more keto-genic recipe, sub balsamic vinegar for more olive oil and perhaps a wee splash of balsamic

RECIPES: Salad Dressings

Summertime. Sun dresses and sandals. Sunshine and beach time.  And no better time than summer for salads. Hit your local farmer’s market for fresh produce and make gorgeous salads all summer long.  Here is a list of my favorite simple, clean salad dressings to keep your salads sumptuous .


SOP IT UP Salad Dressing

Cilantro and Lime Dressing

Magic Avocado Dressing

RECIPE: Shrimp & Pasta Salad

Summertime. Beach trips and Bar-BQs. What’s on your picnic table?

If you are lucky enough to get fresh caught shrimp, give this taste bud-pleasing recipe a go.




1/2 pound peeled and cooked shrimp (cook with butter and garlic!)

1 cup organic cherry tomatoes, halved

1 cup  Penne Pasta or Quinoa, cooked

6 large Basil Leaves, chopped

1/4 cup olive oil, extra virgin

1/4 cup fresh parmesan cheese, grated

Pinch of sea salt, to taste

Dash of crushed red pepper, to taste

Toss all the ingredients together into an attractive serving bowl with a lid to store in the fridge, in the unlikely event there are left-overs!


RECIPE: Brussel Sprout Hash


photo-15Maybe I’m officially an adult, because I heart brussels sprouts.  Why did I abhor them as a kid?  Maybe it had something to do with how they were prepared? (Sorry Mom 😉
This recipe won’t disappoint.  It takes a little longer than I like– because it takes more than 4 steps, but the scrumptiousness it delivers is worth the effort.
You’ll Need:
1 organic sweet potato
20-30 brussel sprouts
1/4 Red onion
2 pieces of bacon
2-6 oz blue cheese
3-6 Tbsp maple syrup
3 Tbsp apple cider vinegar
3-6 Tbsp butter / olive oil
Pecans, toasted (optional)
chopping knife
mixing bowl, med-large
sauté pan, med-large, with lid
Paper towel
What you’ve gotta do:
1. While you are prepping, poke a few holes in a bake potato and throw it in the oven on 400 for ~ 25 minutes.
2. In a large-ish mixing bowl, combine maple syrup, apple cider vinegar and olive oil
3. Chop brussel sprouts each in half and put in to mixing bowl. Stir so they’re all coated in the yumminess.
4. Chop onion in to small bits, place in to saute pan on med heat with a pat of butter/oil.
5. Cook bacon with the onions.  Once cooked to your liking (crispy please!) pull bacon and blot on paper towel.
6. Add Brussel Sprouts to saute pan and cover, stirring occasionally 7-10 min.
7. Once potato has been cooked, pull from the oven and dice.  Add to pan and stir.
8.  Crumble cooked bacon strips in to small bits and add to pan.
9. Turn heat up to high to char Brussels.
10. Add blue cheese crumbles and pecans and serve right away.
*** I personally think the more butter and maple syrup the better, am I right?***
Brussel hash

RECIPE: Easy Pea-sy Salad

This may be the easiest salad you’ll ever make.
Except for chopping the onion. Why isn’t there an easier way to peel and chop a red onion? Anyone?
If you don’t like onions, don’t add them, or chop them.
Oh and if you don’t like canned vegetables, read no further….or use fresh vegetables, knowing this is no longer the easiest salad you’ll every make.
I use Trader Joe’s Organic canned garbanzos, corn and peas because they promise not to have cans lined with BPA and other harmful additives!

In a large bowl combine:
1 can garbanzo beans (strained)
1 can organic corn (strained)
1 can organic peas (strained)
1/2 red onion chopped (or 2 small shallots)
1 cup arugula chopped
1/3 cup apple cider vinegar
1/4 cup extra virgin olive oil
1 lemon squeezed
1 tsp coarse black pepper
1/2 tsp sea salt
Taste buds go BOOM.

RECIPE: REAL French Toast

So most of the recipes on Well & Balanced Health are just that, healthy and balanced.  But every now and then you have to be a little bit naughty!  I tell clients, “It’s good to be bad every now and then”.

I’m not saying polish off a dozen donuts (I’ve done this. Once in medical school) and I’m not saying kick an old lady when she’s fallen and can’t get up.  But every now and then it’s good to break the ‘rules’.  It feels free-ing to allow yourself to indulge.  Blow off that unnecessary meeting; sleep in; have French Toast instead of salad.

Not all the time, but enough to know you’re not living a restrictive life.

That being said, do pick your kids up from school and make them wear the seat belts; but  please, for the LOVE, USE REAL INGREDIENTS when making French toast.  And all treats for that matter!

French TOast

  1. In a small bowl combine:

2 eggs

1/2 cup whole milk (the kind without hormones and antibiotics floating around in the carton please)

3 dashes of cinnamon

1 dash of sea salt

Once all the above has been whisked together:

2. Heat a large skillet to medium heat and melt 3 large pats of REAL butter (the kind made from milk, from cows without hormones and antibiotics, right? It tastes better and doesn’t cause precocious puberty or cancer)

3. Slice 1 French baguette into 1/2 inch discs (the kind without 75 ingredients and without azodicarbonamide, found in lots of breads, oh and running shoe soles and yoga mats!)

4. Soak both sides of baguette slices in the egg concoction, then place in the skillet to cook. ~ 3-5 minutes each side.  Add butter as necessary.

freanch toast 2Once both side of the bread is a nice golden, crispy brown, and the bread is not runny with gentle mashing of the spatula…viola! French Toast is ready to serve!

Add REAL Grade B maple syrup and butter and berries to taste!

freanch toast 23