RECIPE: Simple Sating Breakfast Bowl

Clients often ask me what I eat for breakfast.  As if the answer is a window in to my secret healthy, holy grail.  To be honest, I’m still searching for my Health Holy Grail: The potion that crushes my sweet tooth cravings, the meal that leaves me happy, healthy, wealthier and wiser, right?

Well, maybe it’s in a spinach smoothie or maybe it’s in an onion, mushroom and arugula omelet? All I know, is the easiest, tastiest, most filling breakfast for me is my go to Simple Sating Breakfast Bowl:

In a reasonably small bowl or coffee mug, I combine Plain Greek yogurt, fruit and nuts.

Sounds simple. Almost too simple. But lets take a closer look at my Simple Sating Breakfast Bowl’s contents:

Berry Bowl

Each morning I keep my gut guessing, I mix it up with different fruits, and nuts and berries.

But it always begins with a few dollops of plain greek yogurt.

Skip the flavored junk, which has tons of added sugar…and don’t fall for Dannon or Yoplait “greek-style” yogurts, get the real stuff; I like Fage, Helios or Trader Joe’s Organic European style yogurt. Don’t fret the fat content, it’s great for your gut, your digestion, keep you full and you NEED fat for vitamin absorption, among other things.  The probiotics in yogurt, coupled with greek yogurt’s protein punch are fantastic for GI health (and keep you full and regular!)

berry bowl 2

My fruit choices are usually low glycemic fruits, like organic berries (when they are in season) or a diced organic apple, or sometimes, when I really wanna splurge on my superfood intake, I use goji berries to blast up my ‘health ante’.

The nuts I enjoy with plain Greek Yogurt are either walnuts, almonds (whole, chopped, slivers or sliced), or pecans, though any ole nut’d do.  This addition adds protein and keeps you fuller (is that a word?) longer and packs in mega-micronutrients that aid in overall health. Sating.

Oh and don’t forget the cinnamon! I hit it hard with 5-6 dashes! Boosts flavor and lowers blood pressure and cholesterol (or that’s what “they” say, anyway).

The easy clean up tossing a bowl in the dishwasher is simple and sating as well.

RECIPE: Healthy Grilled Cheese

As a child, every time I went out to dinner with my parents, I ordered a grilled cheese with bacon.  White bread, Kraft singles “cheese product” and who knows what was in the bacon.  But to me, it was delicious.  Now, however,  I shudder at the thought of it.

In America, we seem to feed our kids only comfort foods with NO NUTRITIONAL VALUE.  Why is it that our kids’ menus consist of ONLY processed foods and empty carbs: PB & J, Grilled Cheese, Cheese Quesadilla, Cheese pizza, or Chicken Tenders each served with a nutrient devoid side of….wait for it….Fries!

So, when I saw this recipe for a Cauliflower Grilled Cheese, I wanted to see if it was anything close to the delicious but detrimental grilled cheese of yester year.  I was skeptical, but eager.


Preheat oven to 450

Take 1 head of cauliflower, chopped, boil it for 5-7 minutes, until slightly soft, but still crisp.

Strain and place in a blender or grate/chop it finely.

Place grated cauliflower on to paper towels and absorb extra moisture.

Put cauliflower in to a mixing bowl, add 1 egg (preferably local, cage free, antibiotic and hormone free–It’s healthier, It’s humane, and it tastes better!), and 1/2 cup cheese (I prefer fresh grated parmesan) and stir:

Grilled CHeese

Place mixture onto greased baking sheet (or on parchment paper or foil) and shape in to bread sized squares:

Grilled CHeese2

Baked until golden brown (~ 5-10 minutes)

Then delicately remove 2 squares, using a spatula (because they are a bit crumbly).  Now you could just nibble on these cauliflower crumble cakes, we’ll call them…or…

place a slice of cheese in between the squares. (I prefer hormone-free muenster cheese).

Proceed to grilled cheese making as usual with (hormone free) butter in a pan:

Grilled CHeese3

While it tastes more like a quiche and a grilled cheese had a baby, than a grilled cheese, per se, and it’s not easily picked up like a sammy, it’s is still super delicious! And oh so nutritious. Definitely worth a try!

RANT: Do You Use Toxic Baby Wipes?

I’ve spent a lot of time eliminating the toxins in my diet. I now avoid foods with additives, preservatives, artificial flavors and dyes, and avoid meats and diary that have hormones and antibiotics in them.  Why?  because there’s this thing called CANCER, you may have heard of it.  Well, these things we ingest, actually cause it.  Like, it’s a KNOWN fact, but it still turns up in almost ALL packages foods…

You know what’s also a HUGE toxic burden on our system? The many chemicals in cleaning and beauty products.

But you know what really CHAPS MY HIDE?

When the second ingredient in BABY WIPES is PHENOXYETHANOL.


Phenoxyethanol is a glycol ether. Glycols are a series of chemicals that find their way into all sorts of things: paint, lacquer, jet fuel….. Phenoxyethanol is used as an anti-bacterial in cosmetics as well as a stabilizer in perfume.

The product’s Material Safety Data Sheet (MSDS) says that it phenoxyethanol is harmful if swallowed, inhaled or absorbed through the skin and that it can cause reproductive damage.


There are several animal studies that demonstrate that it is toxic – with effects on the brain and the nervous system – at moderate concentrations. In Japan, there is a concentration limit for its use in cosmetics. In Europe, the European Union classifies it as an irritant and there are various studies (on rabbit skin, for example) that demonstrate reactions at low doses. The EPA (Environmental Protection Agency) data sheets show chromosomal changes and genetic mutation effects in testing as well as testicular atrophy and interference with reproductivity in mice.



My Reco for safe, effective wipes: WaterWipes

RECIPE: Roasted Red Pepper Sauce

red pepper sauce

Want a simple, crowd pleasing healthy dipping sauce? Try this Roasted Red Pepper Sauce.

It’s so easy to make, your 3 year old nephew could do it, but don’t tell and folks’ll be “oohing” and ‘aahhing” over your creation.

In an attractive serving bowl combine:

1 organic red pepper, roasted and diced (cook in oven or toaster oven 375 x 10-15 minutes while combining other ingredients)

1 jar of fresh salsa (real ingredients, no chemicals/preservatives etc)

2 Tbsp Apple Cider Vinegar

Sea Salt and Pepper to taste

Garnish with parsley or cilantro sprig