Super Food Harvest Bowl

This bowl is a great make-ahead lunch that tastes even better if it sits in the fridge over night.  It is full of superfoods but the combination of the flavors and textures is satisfying and delicious when surrounded by this sumptuous balsamic vinaigrette.  Kale is healthiest when eaten raw.  It has fiber, protein and omega-3’s.  Quinoa is gluten free, high in protein and one of the only plant based foods that contains all 9 essential amino acids.  Almonds help to maintain healthy cholesterol levels, prevent alzheimer’s, boost energy and immune system and nourish skin.  Sweet potatoes are a good source of vitamin C, which helps to fight colds and flu.  It also has vitamin D, Iron and Magnesium, which seem to be a common deficiency in many American diets.

Prep Time:  15 minutes               Cook Time:  20 minutes              Serves:  4

10 oz bag of washed and chopped Kale

1 small sweet potato chopped into small cubes

1/4 cup dried cranberries

1/4 cup raw almonds chopped

1 cup of dry quinoa cooked according to package instructions

3 oz mild goat cheese (optional)

1 tbsp avocado oil

1 tsp salt

1 tsp ground pepper


Balsamic Vinaigrette

1 tbsp honey

1 tbsp dijon mustard

1 tsp ground pepper

3/4 cup olive oil or avocado oil

1/4 cup balsamic vinegar

Place the chopped sweet potato on a lined baking sheet.  Drizzle with 1 tbsp avocado oil and sprinkle with salt and pepper.  Bake at 400 degrees for 20 minutes.  Remove from the oven and allow to cool.  Place all of the vinaigrette ingredients into a mason jar with a tight fitting lid and shake until completely combined.

Prepare the quinoa according to package instructions and allow to cool.  Place the chopped kale in a bowl, add the dried cranberries, almonds, sweet potato, quinoa and cheese.  Pour most of the dressing over the top and toss to combine.  Serve immediately or refrigerate for up to 2 days.  The hearty leaves of the kale will wilt from the vinaigrette and become even more yummy.  Enjoy!



Eggplant Caponata

This recipe is an adaptation of my grandmother’s Sicilian dish of chopped eggplant and vegetables in a tomato sauce.  It’s a great hearty meatless meal for a hot summer day.  It can also double as a fancy appetizer when it is piled atop toast points smeared with goat cheese.  You can also use it as a sauce served over pasta.  This recipe is not only versatile but it’s extremely easy.  If you can chop and stir you have this one in the bag!

Prep Time:  15 minutes                Cook Time:  35 minutes                 Serves 4

2 tbsp avocado oil


1 large carrot finely diced

2 celery stalks finely diced

1 shallot finely diced

1 tsp salt

1 tsp pepper

1 large eggplant medium diced

1 cubanelle pepper medium diced

1 large zucchini medium diced

1 14.5 oz can of fire roasted tomatoes or chopped tomatoes

1 8 oz container of sliced mushrooms cut into small diced squares.

5-6 fresh chopped basil leaves

1 tbsp apple cider vinegar

Toasted bread:

1 loaf of hearty bread sliced

2 tbsp avocado oil

2 tsp salt

2 tsp pepper

Start by heating 2 tbsp avocado oil in a sauce pan over medium heat.  Add the finely diced shallot, carrot and celery.  Sprinkle with 1 tsp each of salt and pepper and sauté for 5 minutes.  Add the eggplant, pepper and mushrooms along with the canned tomato and stir.  Cover and simmer for 15 minutes on medium heat stirring occasionally.  Add the basil and zucchini and continue to simmer covered for an additional 20 minutes.  Add apple cider vinegar, stir and serve.

Lay the slices of bread on a baking sheet and drizzle with oil, salt and pepper.  Bake at 350 degrees for 10 minutes or until crispy and browned.  Top the bread with the caponata and serve.



Healthy Orange Chicken

This easy and healthy orange chicken is a great way to spice up your usual chicken meals.    The orange marmalade gives the dish a sweet and tangy bite and the sesame seeds sprinkled over the top give it amazing crunch and texture.  Be sure to buy organic and raw sesame seeds.  They have amazing health benefits, which include lowering blood pressure, cancer and diabetes prevention, increase heart health, improve digestion, reduce inflammation, strengthen both oral and respiratory health, detoxify the body and eliminate depression.  The chicken can be served over rice but if you want to reduce your carb intake serve it over riced cauliflower.  Easy, delicious and good for you!

Prep Time:  10 minutes                  Cook Time:  15 minutes                    Serves:  2-4


1 tbsp Dijon mustard

1/3 cup orange marmalade

2 tsp soy sauce

2 tsp lemon juice

1 tbsp honey

1 1/2 lbs boneless skinless chicken breast cut into bite sized pieces

1 tbsp oil

1 tbsp sesame seeds

Whisk together the first 5 ingredients and set aside.  Place the oil in a non-stick frying/sauté pan on medium high heat and add the chicken breast.  Cook until opaque and then add the sauce over the top.  Cook and stir for another 5 minutes until the sauce thickens.  Sprinkle with sesame seeds and serve over rice or riced cauliflower.

Salmon Maki Rice Bowl

This rice bowl has all of the components that go into a Maki roll except for the seaweed.  It’s healthy and delicious and most importantly it’s easy to make.  I like to use Basmati rice because it has a lower glycemic index.  The avocado and salmon both have healthy fats and important vitamins and minerals.  Eat the rice bowl warm or cold and garnish it with soy sauce, ponzu sauce, wasabi or picked ginger.  All of these items can be found in the asian food aisle at your local supermarket.  Enjoy!

Prep Time:  10 minutes                           Cook Time 15 – 20                         Serves 2-3


1 tbsp sesame oil

2 tbsp ponzu sauce (a less intense soy sauce with citrus)

1 tbs honey

Juice of 1 small orange

1 lb fresh or frozen salmon

1 cup of dry basmati rice cooked according to package instructions

1 avocado chopped into cubes

1/2 english cucumber peeled, seeded and chopped


Mix together the first 4 ingredients in a small bowl.  Place the salmon skin side down in a casserole dish and pour the marinade over the top.  Bake for 15 – 20 minutes depending on the thickness of the fish.  In the meantime, cook the cup of dry rice per package instructions.  Chop the avocado and cucumber.

When the fish is cooked through place it in a bowl over a scoop of rice and spoon the marinade over the top.  Add the avocado and cucumber to the top and garnish with ponzu sauce, soy sauce, wasabi or pickled ginger.

Salmon Rainbow Salad

This salad is one of my all-time favorites.  It’s a rendition of a salad I had at a local Mexican restaurant and this recipe is pretty darn close to perfection.  The mangos and avocado go so well with the seafood and the crunchy purple cabbage provides a great contrast to the delicate Boston Lettuce.  The colors are stunning and everything in this meal is so very good for you.  The raw purple cabbage has cancer fighting properties and the avocado is a wonderful healthy fat while the mangos are great for your skin and aid in digestion.  If you don’t like salmon you can substitute it with 2 lbs of shrimp.  Serve with my Honey Lime Dressing and dinner can be on the table in 30 minutes.  Enjoy!

Prep Time:  15 minutes                       Cook Time:  10-15 minutes                    Serves:  4

2 large heads or 3 small heads of Boston or Butter lettuce cleaned and chopped or 2 bags of prepared lettuce

1/4 head of raw purple cabbage sliced thin into strips

2 ripe mangoes chopped into chunks

2 ripe avocados chopped into chunks

1 large cucumber seeded and chopped

1.5 lbs – 2 lbs of boneless salmon filet or peeled and deveined Jumbo/Large shrimp

1 tbsp honey

1 tbsp ponzu sauce (citrus soy sauce found in the asian aisle at the super market)

Place the salmon or shrimp on a parchment lined baking sheet for easy cleanup.  Sir the ponzu sauce and the honey together until completely blended and brush onto the fish.  Place in a 400 degree oven on broil for 10 – 15 minutes or until the fish is opaque and cooked through.  While the fish is cooking place the lettuce, cabbage, mangoes, cucumber and avocados into the bowl.  Toss with the Honey Lime Dressing and set aside.  Place the cooked fish on a pile of salad and serve.





Chicken Lettuce Wraps

Chicken lettuce wraps are low calorie, low carb, low fat and low cholesterol but I promise you won’t mind that it’s missing all that bad stuff.  The bean sprouts and water chestnuts add a great crunch to the meat mixture and the sauce gives it a great Asian flavor.  (I bet it will be dripping down your arm by the end of the meal.)  These lettuce wraps make for a quick dinner or a healthy appetizer.  It’s one of my husband’s favorite meals and I am sure it will become a repeat on your dinner menu as well!

Prep Time:  15 Minutes                     Cook Time:  15 minutes                     Serves 4


2 lbs ground chicken

1 red bell pepper diced

5 oz can of peeled and sliced water chestnuts (chopped)

2 heads of Boston Lettuce

12 ounces of fresh bean sprouts

1 tbsp sesame oil

1 tbsp fish sauce

2 tbsp hoisin sauce

2 tbsp corn starch

2 tbsp soy sauce

Salt and Pepper to taste

Place 1 tbsp of sesame oil in a large non-stick skillet and add the chopped bell peppers.  Cook for 3 minutes until softened.  Add the ground chicken and stir for 5-8 minutes or until cooked through.  While the chicken is cooking cut the stems off of the heads of lettuce and peel away each whole leaf and pile onto a plate.  Mix together the soy sauce, fish sauce and corn starch and add to the chicken along with the bean sprouts and water chestnuts.  Stir to combine.  Add the hoisin sauce and bring to a boil while stirring.  Serve in a bowl so that each person can make their own wraps with hot sauce, siracha or chili sauce if desired.



Rosemary Pork Loin Dinner

What could be better than only one dirty pan in the sink after dinner?  You can make this meal quickly and easily with just a little chopping and everything cooks at the same time in one pan.  The sweet and tangy Roasted Applesauce recipe on this blog compliments this pork nicely.  If zucchini, carrots and potatoes aren’t your thing swap them out for mushrooms, sweet potatoes, butternut squash or peppers.  The best way to eat pork is slightly pink in the middle so that it remains juicy and tender.

Prep Time:  10 minutes                     Cook Time:  30 – 60 minutes               Serves 4-6


1.5 – 3 lb pork tenderloin (excess fat trimmed)

5 carrots peeled and cut on the bias into 2 inch pieces

2 large zucchini cut into 1 inch rounds

2-3 large potatoes cut into cubes (skin on or removed depending on preference)

2 shallots peeled and cut into thick round slices

2 tbsp avocado oil

2 tsp salt

2 tsp ground pepper

1 tbsp fresh rosemary (strip the green leaves from the stem and chop coarsely)

Preheat oven to 400 degrees.  Place the chopped vegetables in an even layer on the bottom of a large casserole dish or baking pan.  Sprinkle with 1 tbsp oil and 1 tsp each of salt and pepper.  Toss to coat the vegetables.  Place the trimmed pork loin on top of all of the vegetables and rub with the remaining 1 tsp each of salt, pepper and 1 tbsp oil and rosemary.  Place into the oven for 30 – 60 minutes depending on the thickness and weight of the tenderloin.  When a meat thermometer reads 150 degrees remove it from the oven and place the loin on a cutting board and cover it with foil for 5-10 minutes to allow the meat to rest and the juices to redistribute.  Cut the tenderloin into thick slices and serve with the vegetables and optional applesauce.