Un-Caesar Salad

This salad has been a huge hit and is perfect for winter gatherings! The "creamy" dressing makes a satisfying salad in colder months. Plus it hits all of the "macro nutrients" with good carbs, proteins and fats, so it makes a complete meal. 

Bon Appétit! 

Un-Caesar Salad

Chickpea Croutons  
1 14oz can low sodium organic chickpeas, rinsed and drained
1T unrefined organic coconut oil
1t curry powder or any spice blend
1/2t garlic powder
1t pink Himalayan sea salt

Romaine, chopped
Kale, chopped
(Or any greens on hand!)

1/2 c soaked cashews or raw Tahini
1/2c olive oil
1/3c Braggs Apple Cider Vinegar
1/3c water
Juice of lemon (optional)
2t capers
1T organic GF vegan Worcestershire sauce
2t French mustard (grains) 
1 clove garlic
1/2t powdered garlic

Preheat oven 425. Mix chickpeas with melted coconut oil and seasonings. Roast on a baking sheet for 20 minutes, toss and roast another 15-20 minutes until crispy. Let cool and store in the refrigerator. Recipe can easily be doubled. 

Mix dressing ingredients in high speed blender. 

Toss chopped greens with dressing and top with chickpeas. You can also sprinkle Nutritional Yeast or Trader Joe's Ancient Grains and Seed mix on top. 

Chickpeas also make a great addition to Avocado Toast!  

Let me know what you think! 

Baby, it's cold outside!

Stay warm by enjoying this nutrient dense treat loaded with vitamins, minerals, and antioxidants. Just like "mom" used to make for you but healthier!

bgw - cocoa.jpg

Hot Cacao Chocolate

10oz Nondairy Milk not soy
1.5 - 2 T Raw Cacao Powder
1 -2 Dates (depending on size and desired sweetness)
2t Dark Maple Syrup
2t Tahini
Heat all ingredients on stove top then blend in a Vitamix or high speed blender. 


OK - you've got the hot cocoa! Grab the blanket, get snuggly warm, and get in the spirit!  Watch Elf again!


Holiday Wellness - Part 2 tips on how to enjoy the season!

One week has passed since tips 1 - 3. Calm, cool, and collected? Or feeling a little like Santa with the elves in the workshop on strike and orders backing up?  

george bailey in despair

If you're starting to feel like George Bailey before his guardian angel arrives, read on!

Tips 4 - 7 will help you find your groove during the holiday season.

  1. Exercise
    Our bodies are meant to move and not just in the warmer months! Bundle up and take a walk through the neighborhood to enjoy the holiday lights, or walk with neighbors to Belvedere Square for a casual dinner at the new Starlite restaurant or a glass of wine at Grand Cru. If you like it HOT co-ed Studio B has both yoga and barre classes that are heated along with their regular classes.

  2. Food
    The holidays are a time to indulge and enjoy foods that are special to the season. Trouble comes when the indulgences become a part of the daily routine with office parties, social events, and home holiday baking. The best way to gain some control is to create your daily food menu and plan for the days you will indulge based on your social calendar rather than random events. So when a coworker brings cookies into the office (and it’s not a “planned” indulgence day for you), say to yourself, “it’s not on my menu today” and say to your coworker, “I’ll get mine later” (and they don’t need to know that later isn’t today!).

  3. Drink Water and Limit Alcohol
    The body becomes dehydrated even in winter. We wake up in a dehydrated state losing up to 1 liter of water while we sleep. Start your day with 10oz of water or warm water with a squeeze of fresh lemon before coffee or tea.
    With more parties and events, limit alcohol. It interferes with sleep and it is dehydrating plus can trigger craving. At a party have a glass of water between drinks.

  4. Practice saying “No Thank You”.
    Saying “no” to holiday cookie or social event can be just what is needed to feel well and in balance. Simply say, “I’m sorry I already have plans”, even if it is to have a quiet night at home to watch “It’s a Wonderful Life” or to make time to exercise. Remember to not take on more obligations then your Holiday Intentions list allows.

We watch "It's a Wonderful Life" every year to remember what the holidays are really all about. Put that on your list too as #8!

George Bailey and family

Holiday Wellness - Part 1 on how to fully enjoy the holidays

Winter holidays are upon us and with them are feelings of joy, celebration,  and even dread. We have more demands on our time plus the expectations we put on ourselves can grow and spiral out of control. With the days growing shorter and our To Do Lists growing longer, it is important to incorporate self-care and as the saying goes, “put the oxygen mask on yourself first before assisting others”!  Here are 7 tips to help you bring some wellness into what can be a stressful and busy season.

Grain Free Granola

This is a simple granola to make and great for those who enjoy a Paleo lifestyle or do better without oats. If oats work for you, cut down the amount of nuts and add oats. You can also add goji berries in a 50/50 ratio with raisins. It’s easy…more of an “art” then a “science”.

Comment below on how you change it up! I’d love to hear.

(All ingredients from Trader Joe's) 

Preheat oven to 275
Mix all ingredients in a large bowl. 

1 bag raw mixed nuts 16oz
1 cup raw pumpkin seeds or sunflower seeds
1 cup raisins
1/4 cup coconut flour
1 cup coconut flakes
1 cup coconut chips (large flakes) 
1/2 cup coconut sugar
1/2 cup maple syrup
4 tablespoons raw almond butter
1-2 teaspoons cinnamon
1 teaspoon Himalayan sea salt
2 Tablespoons melted coconut oil

Bake for 30 minutes at 275 degrees. Turn off the oven and let Granola cool in the oven as it cools. This can be overnight. 

Enjoy with a nondairy milk and fruit! 

10 Tips to Increase Your Fruits and Veggies - Part 3 of 3

Hello There!

Making a plan to incorporate more plants in your food lifestyle takes just that… a PLAN and having a fridge full of supplies.  Last weekend I was beyond excited to see the abundance of fresh, local fruits, and veggies still available at the Baltimore Farmers Market under the Jones Falls (also love the Waverly Market on Saturdays).  Try the Cameo apples from West Virginia, the last of summer’s corn and peaches, peppers, eggplant, plus cauliflower and zucchini!  Also stock up at Sam’s Club (where I get Brussels sprouts for my recipe in Part 2) and Mom’s Organic Market (huge tubs of greens).  Next fill your freezer with frozen items (like green beans) from Trader Joe’s for when you’re in a pinch. 

Need more tips? ... or not sure on how to make it work for you?   Comment below or email me. I’d love to help.

7.      Plate with GREENS! When plating your dinner of wild salmon, brown rice, and a veggie, start with greens as the base. Simply put fresh greens like romaine or mixed lettuce on your plate with a squeeze of fresh lemon juice. Then add your protein, dense carb (e.g. brown rice or roasted winter squash), and veggie option. 

8.      A green smoothie is also a great lunch or snack option. See recipe in Part 1 or try my pumpkin pie smoothie below.

9.      Include some veggies in your blended dip or salad dressing. Make a salad dressing by blending a whole pealed zucchini or cherry tomatoes or red pepper, 1/3c tahini (sesame seed butter), 1/3c Bragg Raw Apple Cider Vinegar, 1/3c fresh lemon juice and season with sea salt and herbs like dill. If you would like it thinner, add water. 

10.      Use lettuce like romaine leaves or collard greens instead of bread for a sandwich wrap. At the Waverly Farmer’s Market on Saturdays or the Farmer’s Market and Bazaar under the Jones Falls on Sunday the stall From Farm to Face uses collard greens for their falafel wraps. Enjoy one and recreate at home!  

10 Tips to Increase Your Fruits and Veggies - Part 2 of 3

How did you do last week? Were you able to add more Fruits and Veggies to your day? When you sit down to dinner this week look at your plate. What percentage is veggie (cooked and raw)?  If it is 25%, increase to 50% for a few meals and notice how you feel.  Also, stop by a local farmers market or farm stand for seasonal apples. The Honey Crisp are fantastic and make an easy to pack snack!

Hated it as a kid?

Try a new vegetable or maybe one you disliked as a child. Not a fan of Brussels sprouts or asparagus as a kid? Try roasting them at 400 or 450 degrees (depending on how your oven cooks) with a little coconut oil for 30 – 40 minutes checking for desired “doneness” at 20 minutes. Finish with a squeeze of fresh lemon juice and sea salt. (See my Brussels sprout recipe below)

Grab and Go Snacks

Make fruits and vegetables your snack option instead of chip, pretzels, or candy. Keep fruit washed and ready to grab, and make up veggie snack bags with sliced carrots, celery, and cherry tomatoes.  Make up 5 every Sunday for the week ahead. 

I'll have what she's having!

Have a green juice from the Plant Bar at Belvedere Square or Zia’s in Towson or The Natural in Cockeysville instead of an afternoon coffee or tea. Make sure the juice you order is 80% vegetable and 20% fruit. You will feel the energy! Just give it a try. 

Roasted Brussels Sprouts

3T unrefined melted coconut oil
2T Bragg Raw Apple Cider Vinegar
1/2t Pink Himalayan Sea Salt
2 lb Brussels Sprouts, washed and halved (fresh is best but frozen from Trader Joe’s works)

Mix all ingredients together….might need to use your hands. In a 400 degree oven roast for 15-20 minutes and toss. Roast for another 10 -15 minutes to desired "doneness".