Miso glazed cod


Day 1 Lunch

The purpose of this research is to focus on the foods that I’m consciously putting into my body. What will give me energy? What will serve my body well? I know that I need protein so that I feel fuller longer and have more energy so nice bowl of miso soup did the trick. A nice big salad that I made with spinach, carrots, zucchini, mini tricolor peppers, tomatoes, And cucumber with 1 tablespoon of sunflower seeds and I homemade vinaigrette did the trick!

Big bowl salad

Two handfuls of spinach

1/4 cup of each of your favorite vegetables.

1 tablespoon of either sunflower seeds or Peoria pumpkin seeds

Homemade balsamic vinaigrette

This recipe makes eight servings and ideally you would want to spoon about 2 tablespoons on each salad. If you feel like you need a little bit more just squeeze some lemon juice that usually does the trick.

1/2 cup extra virgin olive oil

1/4 cup red wine vinegar

1 teaspoon Himalayan pink salt

1 teaspoon pure maple syrup

2 tablespoons of freshly squeezed lemon juice

1 tablespoon finally chopped basil

1 tablespoon finally chopped flat leaf parsley
Miso soup

You can get the instant miso soup from the grocery store but the sodium content is sometimes a bit higher

You can purchase white miso paste as well which comes in a tub and follow the directions on the container for how to make the miso soup. I suggest getting this because you can also make a great ginger sesame miso dressing from it:)

Asian Style Quinoa Salad

2-3 servings


1 cup shelled edamame beans cooked

1 cup cooked quinoa

1/2 cup diced cucumber

1/4 cup diced red bell pepper

1 cup chopped red cabbage

1/4 cup shredded carrots

2 tablespoons toasted sesame seeds

1/2 cup cilantro ,chopped


3 tablespoons Braggs liquid amino’s

1 tablespoon sesame oil

2 tablespoons rice vinegar

2 tablespoons chopped green onion

2 teaspoons pure maple syrup

Combine all ingredients in a big salad bowl, make the dressing and toss into the salad. Let’s sit about 10 minutes so all of the flavors are incorporated.

Courtesy of the Clean in 14 Detox by Melissa Costello

White bean and garbanzo bean hummus with sumac sprinkle


One can garbanzo beans drained (reserve the juice)

One can great Northern white beans drained (reserve the juice)

5 tablespoons tahini paste

1/4 cup olive oil

2 tablespoons fresh squeezed lemon juice

1 teaspoon salt

1 teaspoon sumac seasoning
Put everything except the sumac seasoning in the food processor and blend. If it is too thick add a little water or some of the juice from the beans.

Remove to a bowl, drizzle with olive oil, generously sprinkle with sumac seasoning.


Chicken Kabobs In Hoisin Marinade

This is such an easy recipe that the whole family can get involved with. During the summer when the house is hot take it outside to the grill!


Chicken, shrimp, steak (whatever you prefer)

Red peppers in large diced pieces 

Purple onion in large diced pieces

Button mushrooms

Cherry tomatoes 

Hoisin garlic marinade from the store or make your own

Wood skewers or metal skewers

Marinate the meat in the hoisin garlic sauce for the day. When you’re ready to assemble alternate vegetables and meat on the skewer and then place on the grill.

Make your own sauce for the marinade:

  1/2 cup hoisin sauce 

2 tablespoons lime juice 

1 tablespoon honey

 1 clove garlic, minced 

1 teaspoon kosher salt 

1 teaspoon peeled and grated fresh ginger root 

1 teaspoon sesame oil 

 1 teaspoon chile-garlic sauce (such as Sriracha®)

 1/4 teaspoon ground black pepper

Golden Tumeric Milk

Golden Milk is a creamy drink that many enjoy before bed. It is warm and comforting and good for you! Give it a try!


First Make The Golden Paste

½ cup turmeric powder

1 cup spring water (+ ½ extra if necessary)

1.5 tsp ground black pepper (it helps your body absorb the tumeric)

5 tbsp extra virgin olive oil or coconut oil


  1. Mix water (1 cup) with turmeric powder in a pan and slowly heat it up and stir for 6-10 minutes until you get a thick paste (add the additional ½ cup water if it is too thick).
  2. Add black pepper and oil and continue stirring until all the ingredients are fully mixed in together.
  3. Allow the paste to cool. Store in the refrigerator in a jar for up to 1-2 weeks.

How to Make Golden Milk:

1 teaspoon of organic coconut oil

1/4 teaspoon of turmeric paste

1 cup of almond milk

Organic, raw, unfiltered honey for taste


Mix all the ingredients together over medium heat except the honey. Do not allow it to boil. Add a bit of honey for taste and drink as soon as it’s cool enough.


 If you want to use the paste in other ways:

The paste can be taken as is in small amount (1/4 tsp) 2 to 3 times a day, or mixed with honey for a better taste.

It also can be added to different dishes: salads, smoothies, curries, rice or soup. Experiment with what tastes better for you.

Recommended Turmeric Dosage:

The University of Maryland Medical Center recommends the following daily dosages for adults:

  • Raw root: 1.5-3 grams
  • Powdered turmeric: 1-3 grams
  • Curcumin standardized powder: 400-600 mg, three times a day
  • Liquid extract (1:1): 30-90 drops
  • Tincture (1:2): 15-30 drops, four times a day

*Adapted from : http://www.davidwolfe.com/turmeric-golden-milk-before-bed/

Protein Lunch Bowl

I am a busy working mom spending most of my weekdays traveling between my psychotherapy office and my college classroom.  Meal prep and meal planning is vital if I want to eat healthy, homemade food. 

Here is an example of this weeks protein bowl. You can get creative with whatever ingredients you like and even mix up the dressing! I measure out the ingredients into individual bowls or mason jars and store them in the fridge so I can grab one before I walk out the door.


1 large zucchini (made into zoodles)

1 large beet (made into noodles)

3 large carrots (shredded)

1 1/2 cups cooked black beans

1 cup cooked brown rice or quinoa

1/2 cup toasted blanched raw almonds

2large cooked chicken breasts (coat with 1TBSP ground tumeric, 1tsp salt, 1tsp cardimum and he juice of 1 lemon) place in baking dish and bake , covered for 45-5o min at 350. After its cooked cut and dice .

Miso dressing: makes 1 cup

4 1/2 TBSP fresh miso , 4 1/2 TBSP honey, 3TBSP rice vinegar, 3TBSP mustard (Dijon or yellow work)

I like to measure out 1/4 c rice, beans and carrots as well as chicken. 2TBSP almonds, zucchini and beets and lettuce  to taste and 2 TBSP dressing which I place on top.

Chickpea Hummus With Toasted Pine Nuts

Let me start by saying that I have had to work on this recipe for some time in order to find the perfect combination of ingredients for a simple hummus. I love to cut whole wheat pita into chip size portions ,spray them with light cooking spray ,sprinkle with a bit of sea salt and bake them in the oven until they are crispy as the perfect complement to this yummy dip. This dip is also a nice complement to vegetables as opposed to using a ranch based dip. You can use it also on sandwiches. I like to spread it almost like a mayonnaise for a garden burger sandwich on some whole wheat bread.

This recipe makes 12 servings of hummus if not more depending on how much you use that each serving. Enjoy!

Ingredients you will need:

1 pound bag of garbanzo beans dried
The juice of three small lemons (12 Tbsp)
1 tablespoon sea salt
Six whole garlic cloves
1/4 cup water
Tahini paste , I fill up my 1/4 cup two times
1/4 cup pinenuts, toasted lightly in a pan with no oil

In a crockpot put the 1 pound bag of garbanzo beans, 7 cups of water, and 1 teaspoon of baking soda put the lid on and cook on high for four hours or on low for eight hours. Drain and allow to cool.

Place garbanzo beans in a food processor with all of the other ingredients and blend until smooth.

I put mine in a 13 x 9 container so it spread out I drizzle it with extra-virgin olive oil and topped with toasted pine nuts. I store mine in the refrigerator for up to a week, if you can keep it around that long. Goes pretty quickly in my house:)IMG_3822.PNG

Buffalo Cauliflower

I really do like to post my own recipes on my site, however every once and a while I come across another masterpiece and I have to share!  I made this recipe on Super Bowl sunday instead of buffalo chicken wings and everyone loved it! My husband went back for seconds. It is so easy to make and tastes amazing. Enjoy!

1 large head of cauliflower, cut into medium florets

1 cup unsweetened almond milk, plain
3/4 cup chickpea flour or oat flour
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon sea salt
2 tablespoons nutritional yeast

3/4 cup Frank’s Hot Sauce or Buffalo Sauce of your choice
1/4 cup your favorite spicy bbq sauce
1 tablespoon soy-free earth balance or coconut oil
Preheat oven to 450 degrees. Coat a baking sheet lightly with oil or line with parchment paper. Whisk batter ingredients together in a bowl. Dip cauliflower pieces in the batter until well coated and place on baking sheet. Bake in oven for about 20 minutes, or until crispy.
While the cauliflower is in the oven, gently heat the hot sauce, bbq sauce and Earth Balance or coconut oil together until warm and melted. Pour sauce over cauliflower to coat and bake for about 5-8 more minutes. Remove from oven and serve immediately.

Recipe Courtesy of Karma Chow http://karmachow.com/recipes/2014/1/31/buffalo-cauliwings

Trader Joe’s prepared lentils and bruschetta sauce

If you have ever visited a Trader Joe’s grocery store you know that they have a wonderful healthy foods to choose from. One of my favorite things to make is one of the easiest recipes I’ve ever made. You simply take one package of Trader Joe’s prepared lentils what you find in the refrigerator section and mix it with one container of Trader Joe’s bruschetta sauce also found in the refrigerator section. This makes a wonderful appetizer to serve, just serve alongside Trader Joe’s organic corn chips. You can also place it on pita bread or even rice crackers for a flavorful snack or appetizer. I have used it in a salad as well by placing it over a bed of warm greens, after I have warmed up the lentil mixture ,I then also add to it a bit of feta cheese and Kalamata olives. yummy yummy yummy! You can also warm-up the lentil and bruschetta mixture and serve it beneath a piece of chicken, white fish, or even shrimp for a delicious dinner.