Category Archives: Vegan

Best Snack Ever!

BestSnackEverIt’s Friday…and I just finished my Yoga Class.

I don’t know about you, but after Yoga, I always feel like having a really healthy snack! This one is my favorite! I guess I just feel guilty putting anything lacking nutritional value in my body. Now that’s not to say that I won’t be indulging later on today…but for now…this does the trick!

  • Greek Yogurt (2% Plain Fage, we all know it is my favorite!)
  • Mixed Berries (Blueberries & Strawberries today)
  • Walnuts
  • Ground Flax Seeds
  • Chia Seeds (Oh yeah, they sure are popular nowadays!)
  • Honey

Happy Friday!


To Your Health Salad


It’s the New Year…So let’s start it off right with a recipe for “To Your Health” Salad!

This salad is my own spin on two salads I absolutely love: The Emerald City Salad, from PCC Natural Markets in Seattle, WA & the Long Life Salad from Phat Bites in Nasheville, TN.

I typically make this salad on the weekend and have it for lunch or a light snack all week long. Give yourself time to cook the quinoa and the lentils and let them cool before adding them to the kale.


The base of this salad is Lacinato Kale, which is a little easier to digest than regular Kale. By now, you should be fully aware of the health benefits of Kale! Add to that quinoa (superfood protein), black beans (protein, thiamin & magnesium), lentils (fiber), walnuts (Omega-3), Sunflower Seeds (Vitamin E), Prunes (Antioxidants), Golden Raisins (Anti-Inflammatory) and Fresh Mangos (Vitamins A , B6 & C) and you have the perfect cold salad that is healthy, delicious and filling!

Get creative and use the kale, lentils, quinoa and black beans as your base then throw in your favorite dried fruits and nuts. If you don’t have time to make your own salad dressing, top with lemon juice and olive oil, or a light store bought version of your favorite vinaigrette. You will not be disappointed with this salad. Be prepared! It makes a lot!

Here are some links for cooking Lentils and Quinoa:


Quinoa - Whole Grains Council

To Your Health Salad
Prep time

Cook time

Total time


A protein & vitamin packed salad, perfect for any health nut!
Recipe type: Salad
Cuisine: Vegan
Serves: 8

  • 1 Bunch Lacinato Kale, Chopped
  • 1 Cup of Cooked Quinoa
  • 1 Cup of Cooked Lentils (orange or green)
  • 1 Can of Black Beans (Rinsed & Drained)
  • 1 Cup of Golden Raisins
  • 1 Cup of Dried Prunes, Chopped
  • 1 Cup of Walnuts, Chopped
  • ½ Cup of Unsalted Shelled Sunflower Seeds
  • 1 Fresh Mango, Peeled & Diced
  • Dressing:
  • ½ Cup of Fresh Squeezed Lemon Juice (Juice of 3 Lemons)
  • ½ Cup of a Good Quality Olive Oil
  • ¼ Cup of Rice Wine Vinegar
  • 2 Teaspoons of Sesame Oil
  • 1 Tablespoon of Lemon Zest
  • 3 Tablespoons of Bragg Liquid Aminos (Vegan) or Soy Sauce (Vegetarian)
  • 1 inch Piece of Ginger, Peeled & Chopped
  • Salt & Pepper

  1. To Prepare the Salad:
  2. In a large bowl, combine all the ingredients.
  3. Add dressing.
  4. Toss to combine
  5. To Prepare the Dressing:
  6. Place all ingredients in a blender or Vitamix.
  7. Blend for 1 or 2 minutes or until Ginger has been liquified.
  8. Add salt & pepper to taste.
  9. Pour over salad ingredients.





Hummus and Pita

Hummus and Pita



In my house, hummus is the king of all snacks! Not only does it pack a lot of protein for my vegetarians, but it is a quick and easy snack for my teenagers who are always on the go. I have tried several hummus recipes, but this is one of my favorites. It is so easy to make, is not too garlicky, and the fresh lemon juice adds that little bit extra that screams “homemade & fresh!” If you want a little kick, try adding some cayenne or crushed dried chili flakes. Remember, hummus is not just an appetizer, add it to packed lunches, prepare as an afternoon snack, or spread on a sandwich in place of mayonnaise! If you have always bought hummus in the store, make a small investment in a tin of tahini, and start making your own. I promise you that you won’t be disappointed with the results!



• 4 tablespoons tahini
• 6 tablespoons fresh lemon juice
• 6-8 tablespoons warm water
• 1 garlic clove, chopped
• 1-14 ounce can chickpeas, drained & rinsed
• 2 tablespoons of extra-virgin olive oil
• ½ teaspoon of salt
• Freshly ground black pepper (to taste)
• olive oil (garnish)
• chopped fresh parsley (garnish)
• Pita, cut into wedges


1. Put the tahini, lemon juice, water and garlic into a blender or food processor fitted with the metal blade. Cover and blend until smooth.
2. With the machine running, gradually add the chickpeas, olive oil, salt and pepper. Process until the mixture is the consistency of thick paste. If necessary, stop the machine and scrape down the sides with a spatula.
3. This mixture will thicken when you place it in the refrigerator, but if you think it is too thick, add a little more water.
4. Put the hummus in a bowl, cover and refrigerate to chill. Before serving, drizzle with olive oil and garnish with chopped parsley. Serve with pita wedges.

Hummus Printer Friendly Recipe

Healthy Salad

Healthy Salad

Healthy Salad

My Healthy Salad

My Healthy Salad

Since most of us used the Superbowl as an excuse to overindulge yesterday (including me), I decided to provide a recipe for one of my favorite healthy salads. This is a salad packed with flavor perfect for those days when you need a light meal option! I make this salad for my teenagers at least 4 times a week and serve it with dinner, but you could make a meal out of it if you prefer. This salad is packed with Protein, vitamin E and Amino Acids. I pair it with a basic balsamic dressing and use it sparingly. What makes this recipe so simple is that I use canned beans and jarred red peppers. These are things I always have on hand in my pantry. Feel free to experiment and add some of your favorite toppings! Continue reading

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