healthy treats

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Homemade peanut butter!! Just peanuts blended in a vitamix...that's it! Here, I made individual portion sizes to keep on hand. Each container has 1 tbs of peanut butter which is counted as 2 servings of peanut butter. ( 1- 1/2 tsp = 1 serving). What can I say, a smidge of peanut butter takes me to my happy place 😋

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Sunday night treats ❤️❤️❤️ sliced banana with natural peanut butter, and tiny sprinkles of chia seeds and hemp hearts, goji berries and cinnamon. Very lightly drizzled w a tad of honey. I had this paired with a hot ginger lemon drink with a little fresh squeezed lemon juice and 1 tbs agave. ~~~~~~~Ginger Lemon drink: dice about 1 -2 inches of ginger root and boil for 2 minutes in water. Pour in cup, add lemon and 1 tbs agave and cinnamon (optional)....sooooo Yummo!!!

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Veggie Power!!!!!! This is just some of the fresh produce I picked up earlier today. It's so important to stock your kitchen with a lot of fresh veggies...this will probably last my family about 4 days (there's more in fridge!) I'm thinking soups, salads, roasted, sautéed, chips, raw and more....veggies can be so diverse! 💚💚💚💚💚💚💚💚💚

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Sippin on the Porch 😋 Rainy nights make me just want to be cozy... So I whipped up a warm glass of ginger, lemon and cucumber water with a bit of agave. (Literally just cut ing's up and added boiling water...boom!)  stock your kitchen with a lot of fresh veggies...this will probably last my family about 4 days (there's more in fridge!) I'm thinking soups, salads, roasted, sautéed, chips, raw and more....veggies can be so diverse! 💚💚💚💚💚💚💚💚💚💚💚

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Veggie Soup du jour! I know I know, another soup, buuut....a Snowy day here in NYC begs for some hot soup time! I literally took most of the veggies I had, boiled them and seasoned with sea salt, ground pepper and cumin. Then puréed the whole thing in my vitamix and garnished with pepitas, parsley and hemp seeds. Delicious-ness!!!! ~~~~~~~~ Here is a list of the ingredients I used: onion, leeks, carrots, parsnip, sweet potato, turnip, cauliflower, broccoli stalks, celery, chickpeas, Rainbow Swiss chard, fresh dill and parsley. If it's too thick after puréed, just add more water (can use chicken broth instead of water also). 🍵😋

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Best. Breakfast. Ever. Oatmeal is so diverse because any fruit and nut topping goes well with it. This breakfast kicks starts my day and helps control my appetite for the day. Great as a pre-workout meal (if eat it 3-4 hours before exercise). Plus, it's delicious!! ----1/2 c cooked rolled oats, 1 tbs ground flax seed, 1/2c unsweetened almond milk, cinnamon, 2 sliced strawberries, 1/4 c of trail mix (goji berries, mulberries, sliced almonds)...drizzled with a dot of honey 👌

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ENERGY BITES!! I must admit, once I found out my kids' school closed due to the snow, I thought this is a great day to make these little Energy bites with them! We had so much fun making a mess of the kitchen today! ❄️❄️❄️❄️. ~~~~~Recipe: combine 2 c raw unsalted almonds in food processor and then add in 1 c walnuts, 2 tsp vanilla extract and 2 tsp water, 2/3 c cacao powder, 2 c pitted and chopped dates, dash of cinnamon and pinch of sea salt. Transfer mixture to a bowl and mold into golf ball-sized balls. Roll balls into your fave topping...I used hemp seeds, chia seeds, popped amaranth, goji berries and some plain (for the kids!). Then place on baking sheet and put in freezer for minimum 3hrs or overnight. ~~~~ these are very filling little bites that pack a big punch of protein, healthy fat and tons of fiber. Makes a great healthy and satisfying indulgent snack choice (portion control! 1-2 balls is a serving, depending on size).

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Homemade tomato sauce in the making!!! Snowed in today so it was a perfect time to make a healthy all natural and wholesome pizza from scratch~~~~Whole wheat Dough is currently rising, as the sauce is simmering for 2 hrs. I'll post finished product in next post~~~~~already this sauce smells amaaaazing!! Wish U could smell this right now ahhhhh! 🍅🍅🍅🍅🍅🍅

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Chobani Parfait Time!!! Yogurt is such a great base to add toppings to...here I have vanilla Chobani topped with a handful of fresh blueberries and raspberries, 1 diced dried peach, sprinkle of dried pomegranate seeds (omg! Such a yummy find at the market today!), chia seeds, sprinkle of fiber one cereal, 1 tbs homemade peanut butter, a few shakes of cinnamon and light drizzle of honey...perfection👌

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The Classic Clean Green...Refreshing & Rejuvinating---my go-to "pick-me-up" smoothie! 💚💚💚💚💚💚💚 in blender combine: 1 c cold water, 2 romaine leaves, 1 large kale leaf, 1 c spinach leaves, 1 cucumber with peel, 1 celery stalk, handful of fresh parsley, 1/2 an apple, 1/4 of fresh squeezed lemon juice, 1 inch or so of ginger root, 1 tbs chia seeds, ice. It's classic green and it's delicious! 👌

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Does anyone else love having a delicious fresh organic veggie soup on a cold night???? Light, yet filling and satisfying and packed with tons of healthy nutrients---what else can I ask for 😋😋 ~~~ Recipe: this serving size was meant to last me and my family about 5 days: Boil water in a big pot and then add in all the following fresh herbs, bean and fresh vegetables. Add more water if necessary to cover veggies. (dice veggies into bite sized pieces and leave edible peels on):::::::::: 1/2 head cauliflower, 4 kale leaves, 2 large carrots, 2 zucchinis, 1/2 head of red cabbage, 1 turnip, 2 small-med sized sweet potatoes, 3 celery stalks, 2 onions, 1 large parsnip, 1 c garbanzo beans, 1 c black beans, handful of fresh Italian parsley, handful of fresh dill. Boil with lid on loosely (let a little air escape to prevent boiling over) for about 20-30 minutes or until a fork can pierce through the veggies. season with your favorite spices...here I happened to just put sea salt and freshly ground pepper and a few shots of ground cumin. Garnished with minced fresh parsley and dill. Mmmmmmm...

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 Breakfast this morning...had to take a bite before I took pic, it was just way too appetizing 😜 ......... 1/2 of a Toasted cinnamon raisin Ezekiel English muffin with 1 1/2 tsp of homemade peanut butter spread on it...topped with slices of banana and sprinkled w/ a pinch of chia seeds.🍌🍞 Crispy, chewy, toasty, satisfying and all around healthy for u??? Yes, please!!

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All raw fresh watermelon, corn and black bean salad. Great post workout...add some protein to balance meal and to feel full...

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Craving something savory latenight? Roasted babycarrots, beets, oliveoil, seasalt, pepper, freshrosemary... fingerlickingood!!

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What are u snacking on in between lunch and dinner ? POPPED AMARANTH WITH CINNAMON SAUCE: 1/2 c Popped amaranth drenched in this greensmoothie made in blender: 1 c almondmilk 2 c spinach 1/2 banana cinnamon to your liking and a few icecubes. Pour this over amaranth and mix. Top it with gojiberries mulberries hempseed and drizzle of honey and a few extra dashes of cinnamon.

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redqunioa, bakedtofu, grilled oystermushrooms, sauted shaved  brusselssprouts, avocado... yum healthy and hearty. Going to eat it now... 😋😋😋

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OMG! This is sooo good, u gotta try it and tell me what u think! ~~~~ HOT cinnamon date: in blender blitz 1 c almondmilk, 3 pitted dates, few shakes of cinnamon. Then heat it up on stove top till frothy. Pour, add 2 cinnamon sticks (they'll sink to the bottom if they're short) and top with extra dash of cinnamon and light drizzle with organic honey ~~~~this makes a great evening snack alternative especially as the days are getting colder here in nyc ----almond milk gives you calcium, the 3 dates are a great source of fiber and satisfies one serving from the fruit group. It's sooooo good warmed up or chilly with ice. Psssst---add coffee if u make it in the am! 

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So today is one of those days where I end up eating 6 small meals instead of 3 plus snacks (mainly due to my hectic schedule--gotta make it work!) so I'm eating an Amazing green bowl from juicegeneration with added soy protein after awesome soulcycle class this morning... soo yummy! 👌

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Have you ever tried popping your quinoa?? Simply heat skillet till piping hot, add thin layer of washed quinoa (quinoa needs to be thoroughly washed to get rid of the saponins it contains...the saponins give off an unwanted metallic soapy flavor). Mix and cover, shaking pan over flame until all quinoa has popped. Serve as a snack or add them to cookies or baked goods. Sprinkle them on top of breads or shake them over salads or yogurt or greenbowls for a healthycrunch..

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Tired of sipping your meals?? Try making your smoothies thicker (less liquid, more ice) and eat it from the bowl with a spoon. Be creative with healthy toppings!
Recipe: in my vitamix, I added 1/2 c #almondmilk 2 c #spinach 4 #romaineleaves 1 tbs #flaxseed 1/2 frozen #banana 1/2 #apple 3/4 scoop #chocolate #wheyprotein powder 1/3 c #rolledoats a lot of #ice.. Pour into bowl, you can save the extra in masonjar in fridge for 1-2 days. I topped this green bowl with just a tiny sprinkle of each of the following: #chiaseeds #hempseeds #gojiberries #sliveredalmonds #pumpkinseeds #poppedamaranth and 1 fresh sliced fig 👌

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Gotta love me some homemade beetchips!! So simple to make, will def satisfy your savory cravings! Beets are naturally Low in Saturated Fat and Cholesterol and are a good source of Vitamin C, Iron and Magnesium, and a super duper good source of Dietary Fiber, Folate, Potassium and Manganese. ~~~recipe: preheat oven to 400 degrees. Wash, but don't peel red and/or golden beets. Slice into thin slices, then place on baking pan lined with parchment paper. Brush on some oliveoil on each side and sprinkle with fresh ground pepper and sea salt. Bake uncovered for 30-35 mins (turn beets over to the other side after the first 15 mins). Let cool and harden before enjoying this crispy savory treat you can also do the same recipe with sweetpotatoes, carrots, eggplant, zucchini...really any veggie u like :) ~~~makes a great healthysnack 😋.

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I know, another fruit toast...but they are just soo good! Toasted Ezekiel flax bread with natural homemade peanut butter, sliced kiwi, fresh pomegranate, a sprinkle of cinnamon, goji berries, popped amaranth, chia seed and hemp seed. Drizzled lightly with some #organic honey. ~~~I love the versatility of fruit toast...u can use any fresh and dried fruit combo with any spread and add some nutritious boosts like chia or hemp seed. ~~~paired it with a big glass of ice water (and coffee w almond milk too!)

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This is what a threw together after a tough morning workout in gym and a 6 mile run in the beautiful centralpark nyc. Green Bowl: in vitamix blend: 1/2 c almond milk, 3 dates, 1-2 dried figs, 3-4 romaine leaves, 1/2 c spinach (not pictured bc I used it all up to make this haha!), 1 tbs chia seeds, 1 tbs ground flax seed, dash of cinnamon and lots of ice. Pour into bowl and I topped it with a drizzle of honey, goji berries, mulberries, hemp seeds, a few walnuts, a pinch of popped amaranth and a small sprinkle of fiber one cereal. Coupled with some very delicious cold brewed coffee I picked up at yesterday's boutique show  ( I used unsweetened almond milk in coffee and it was awesome--) ~~~~~~this is such a wholesome meal because it provides 2-3 fruit servings (which means I pretty much met my daily fruit requirement...but sometimes I don't mind using up my servings in one meal if it tastes this good!), plus it provides great source of fiber, protein, vitamin E, antioxidants and calcium. This is definitely gonna satisfy my hunger and keep me full for awhile, while feeling refreshing and still light. 💪⚡

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Vegetarian dinner time, and it's sooo yummy! Oven Roasted butternut squash with black quinoa pilaf (roasted cauliflower, onions, scallions, fresh parsley, diced jicama, S&P, sumac and cumin). Served with side of red leaf and avocado salad topped with zaatar spiced grilled tofu. Holy moly soooo scrumptious! 😋

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Chiaseeds are a great source of the healthy omega-3 fatty acid, an excellent source of fiber at 10 grams per 2 tablespoons, and also contain protein and minerals such as iron calcium magnesium and zinc*******Emerging research suggests that including chia seeds as part of a healthy diet may help improve cardiovascular risk factors such as lowering cholesterol, triglycerides and bloodpressure. ******However, there are not many published studies on the health benefits of consuming chia seeds and much of the available information is based on animal studies or human studies with a small number of research participants.
Chia seeds can be eaten raw. Sprinkle ground or whole chia seeds on cereal, rice, yogurt or vegetables or by soaking chia seeds in fruit juice or water. (Chia seeds are very absorbent and develop a gelatinous texture when soaked in water making it easy to mix them into cooked cereal or other dishes.)
******The seeds are not the only important part of the chia plant; the sprouts are also edible. Try adding them to salads or sandwiches.

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Warm smoothie bowl time 🍵🔥on this rainy nyc afternoon. This soooo good, a must try! In blender combine: 1 c almond milk, 3 pitted dates, dashes of turmeric, cardamom, cinnamon, sea salt and a few leaves of spinach (optional). Then warm it up on stovetop and pour into bowl. Mix in 1/4 popped amaranth and top with a sprinkle of chia seed, hemp seed and flax seed, garnished with a few fresh pomegranate seeds. Spicy, sweet, warm and toasty all in one. Mmmm....

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Another vitamix delight! After a tough workout, this well balanced smoothie fills me up and nourishes the body. Organic kale, spinach, celery, parsley, peach, low fat vanilla yogurt and all natural fresh pressed almond butter. 👌

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Too early for your dinner, but still wanna eat something to hold u? akmak cracker, low fat goat cheese, chives. The combo of protein and wholegrain will satisfy your hunger and you will eat less at dinner !

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Infuse your water with fruit! Add chunks of strawberries, watermelon, slices of lemon or oranges and place in the refrigerator overnight. Place fruits at the bottom of a pitcher and mash with a wooden spoon and then add water. Try different combinations of fruit, fresh or frozen.
Use any tea as a base for the added flavor. Sparkling water can also be used if you're in the mood for something sweet and bubbly 💦💦💦🍉🍓🍍🍋😋😋😋

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Yogurt parfait for breakfast this morning 😋 it's filling and satisfying, yet you still feel nice n' light! •fat free vanilla chobani yogurt • homemade strawberry chia "jam"• popped amaranth • walnuts • goji berries • mulberries • honey (optional) ~~~~~what is strawberry chia jam u ask??? So good and simple to make and keeps well in your fridge! ~~~strawberry chia jam recipe: in a blender, blend about 1-2 cups of fresh strawberries (no water or ice needed). Then simply pour strawberry liquid into a container and add in about 2-3 tbs of chia seeds (add more for a thicker consistency). Mix. Refrigerate overnight. Done! U can opt to add in a sweetener of your choice (agave, honey..) or enjoy the slight tartness of the strawberries. You can use this "jam" on toast or on top yogurt or oatmeal. (Those seeds u see on the jam are the chia seeds, not strawberry seeds).

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Grilled #tofu #avocado #tomato #sunflower sprouts #sevengrain toast 👌

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Starting the new year off with a clean green smoothie (how else??) Refreshing and Rejuvinating, this green drink will help give you that kick start u need! ~~~~~in blender combine: 1 c water, 1 cucumber, handful of spinach, 3 kale leaves, handful of red leaf lettuce, 1/2 mango, 1 kiwi, 1 date, tiny squeeze of lemon, 1 tbs chia seeds and ice. 👌👌👌This helps Recalibrate your body and mind 😊💪 

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Cacao nib + date smoothie time!!! Ok so this is my secret lil indulgence that satisfies my sweet tooth, minus the guilt! In blender, combine 1-1/2 c almond milk, 3 dates, 1-2 tbs cacao nibs, a few dashes of cinnamon and ice. Garnish w some more cinnamon and a sprinkle of cacao nibs (don't skip that part...crunching on the nibs is the best part!) 👌 

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My morning pre-run power smoothie 1c #almond milk 1/2 c #rolled oats 1 tbs #flaxseed 1/2 #banana 3/4c #blueberries 1tsp #cinnamon 2 #romaine leaves 1 c #baby spinach and 3 ice cubes. The combo of protein, fat and carb and whole grain makes this a well balanced breakfast on-the-go.

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Coconutwater contains electrolytes, which you lose when you sweat. But for the average exerciser, drinking coconut water after a workout is not going to significantly benefit you any more than hydrating with water. Unflavored coconut water is low in sugar and calories and is NOT the perfect sports drink. Sportsdrinks are meant to replace fluids, supply energy, and replace sodium and potassium lost through perspiration. ***There is no scientific proof that for the average person coconut water hydrates better than plain old water. And a bonus to water: Zero calories, as opposed to 46 calories per cup of coconut water. ****other coconut water myths vs facts: 1. coconut water does not help anymore with anti aging than hydrating with water. 2. Coconut water is a better choice than fruit juice (If you're looking for a drink with some flavor but want to save on calories, coconut water can be a better choice than juice)

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I was feeling a bit bloated and whipped up this lil drink to make my tummy better... Boil in water fresh ginger root (peel and slice), a dash of cinnamon and sweeten with agave to your liking. Ginger is a great remedy for stomach discomfort and soothes your digestive system.

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Freezing is a great way to keep vegetables longer, but freezing alone does not destroy harmful pathogens that cause spoilage and lead to food poisoning. Vegetables should be blanched before they are frozen to keep them safe and protect their color, texture and flavor.
Blanching is when vegetables are subjected to boiling water or steam for a brief period, and then rapidly placed in ice water to stop the cooking process. This process helps destroy any microorganisms present on the vegetables surface. It is important to follow the recommended times for blanching for each vegetable. Overcooking can result in lost flavor, color and most importantly - nutrients. Undercooking can cause the enzymes to continue ripening the food.

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How to pick up an easy healthyhabit : drink a glass of water every night before you sleep. Set up a glass by your nightstand ahead of time to remind yourself to fill it up. Refill the glass again as soon as you wake up. ~~~~~ During sleep, your body starts to get dehydrated. That's why giving your body some water right before sleep is like filling your car up with a full tank of gas before heading out on a long journey. ~~~~then after you wake up, time "refuel" by hydrating your system with water (in addition to coffee if u need it!) the timely hydration with just water will help reboot and revitalize your system and help you become more alert as you wake up. It also allows your body to carry out all it's functions more effectively. It takes about 7-10 repetitions to develop most habits, so aim for doing this for 7 days and nights to pick up the habit and feel the difference. Easy. Doable.

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Lunch time! I had some leftover curried cauliflower and coconut black rice so I warned it up, tossed with fresh spinach leaves and a hard boiled egg...sprinkled w some sea salt and squeeze of lime 💚💚💚

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🍋🍋🍋🍋🍋 Lemony shaved summer squash on arugula w tiny bits of shaved Parmesan....yummy!

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This is what happens after I go shopping for produce...a throw it a bunch of veggies together w evoo, s&p and it always tastes great👌💚💚💚 here I tossed together: fresh corn, cherry tomatoes, spiralizef zucchini, kale, 3 basil leaves and sprinkled in sunflower seeds

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Breakfast for two! Check out previous post for mini egg muffin recipe...I served it w cinnamon raisin Ezekiel English muffin, avocado and side mango....shared this w my girl

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Mini cumin-spiced egg white muffins---Soooo good! ~~~whisk together egg whites and generous seasonings: s&p, garlic powder, cumin. Pour into mini muffin tray (spray first so for no stickingI). Optional: I added a teeny tiny pinch of shredded Munster cheese to each one. Bake uncovered 350deg for about 20 mins or till puffy and browned. ~~~~can freeze them save for quick breakfast on the go (great kids breaky!)

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Pre-workout breakfast! Whole grain vanswaffles with blueberries and coffee with steamed milk 👌 fuel up with wholesome carbs like fruits and grains before a workout and you'll kill it 👊💪😅

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Veggie side dish! Evoo, S&P 👌

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Lychee lychee lychee! Fragrant, sweet and fun to peel, just beware of the pits 😜

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FROZEN WATERMELON!! Just slice, push a pop stick through and freeze single layer on parchment paper

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"The biiiig salad" massaged kale shredded carrots and beets, cauliflower florettes, walnuts in a garlic tahini dressing 😋😋😋

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This hits the spot of a healthy well balanced salad that tastes sooo good! Mixed spring salad with radishes, cucumbers, tomatoes, roasted butternut squash, a sprinkle of dried tart cherries, avocado and topped off w/ dr. Praeger's California veggie burger. No oil dressing: just fresh lemon, salt, pepper, garlic powder, cumin and a few spritz of olive oil spray. Yumminess on a plate!

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Banana wrap snack! 1 6" Ezekiel whole grain wrap spread w 1 1/2 tsp natural peanut butter and half of a banana. Wrap it and slice it up...Yummo! Makes a great breakfast or snack and takes a sec to prepare! 

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Yummo-licious! Fresh fruits and veggies...a staple in my kitchen 😋😋😋 

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How to store fresh herbs: put in jar filled w water and then cover with a plastic bag (not pictured bc doesn't look as pretty 😜). Secure plastic bag with rubber band. Store in fridge.... My husband jokes that out fridge looks like a garden when you open it...but that ain't such a bad thing 😉

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Hubby's Healthy dinner...1/2 toasted whole wheat zaatar pita w/ grilled chicken...side of turmeric sautéed snap peas, cherry tomatoes, basil, fresh corn. Red cabbage slaw made w Veganaise, pink sea salt, pepper, garlic powder, Yummo!!

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Try adding ground flaxseed in your diet. Good source of fiber and omega3: good for brain function, decrease risk of heart disease and hypertension, helps w/ arthritis and inflammatory conditions.

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Green smoothie after a run outside on this gorgeous day by the shore...:::::::::::::::::::::::::::: here's what's in this green hulk of goodness: 1 c skim milk, 1 celery stalk, handful of kale, handful of spinach , 2 inches of ginger, squeeze of 1/4 lemon, 1/2 an apple with peel, 3 cherries 💛💚💛💚💛💚