Category Archives for Quick and Easy

White Bean Hummus

Hummus is one of my favorite go-to snacks in the early afternoon. There is something special about it.  It's so versitile that you can spread it on a sandwich or drip fresh raw veggies in it.  I have a fondness of hummus made with white beans as I feel it give it a smoother texture without adding additonal oil. 

White Bean Hummus


  • juice of 1 freshly sqeezed lemon
  • 1 garlic clove, roughly chopped
  • 1 16 oz can cannelini beans, drained and rinsed
  • 1 Tablespoon of Tahini
  • 1 Each, Green Onion, washed, root end trimmed, and roughly chopped
  • 1/2 teaspoon of salt
  • 1 teaspoon of Ground Aleppo Pepper (substitute 1/2 t of sweet paprika if not available)
  • 1/2 teaspoon of ground cumin
  • 2 Tablespoons of fresh chopped parsley (stems removed)
  • 1 pinch of Aleppo pepper or sweet paprika for garnish

Simple Steps


Add lemon juice, garlic clove, cannelini beans, tahini, green onion, salt, Aleppo pepper (paprika if substituting), and cumin to a high speed blender or food processor. 


Process on high until smooth (add a bit of warm water if it needs to be thinned out)


Refrigerate until chilled (approximately 1 hour)


Garnish with fresh chopped parsley and pinch of Aleppo pepper or paprika.

Tip:  This is a perfect make-ahead snack.  It is much better than the store bought version because you are using fresh ingredients and no preservatives. Store refrigerated for up to 5 days. 

Orange Salad with Olives

I originally saw a similar recipe on a website for an Italian dish usually eaten for good luck on New Year's eve. I came up with this version based on what ingredients I had on hand and this is how I make it every time.  I crave this in the winter and I am sure your body will love it with all the vitamin C it will get from the oranges. 

Orange Salad with Olives

Serves 4-6 as a side dish


  • 2 blood oranges sliced and seeds removed 
  • 2 navel orange sliced
  • 2 cara cara oranges sliced
  • 1/4 cup kalamata olives, pitted and sliced
  • 1/2 red onion quartered and sliced thin (into tiny moons)
  • 1 T Exgtra Virgin Olive oil for drizzling
  • Flaked Sea Salt and pepper to taste (just a pinch)

Simple Steps

  • 1
    Arrange sliced oranges on a platter. 
  • 2
    Spread sliced olives over oranges.
  • 3
    Spread red onions over oranges and olives
  • 4
    Drizzle with extra virgin olive oil
  • 5
    Add a pinch of salt and pepper

You can make this salad ahead of time and thow it into the refrigerator to chill it down a bit or you can serve at room temperature.  Either way it is delicous.  It will also keep over night if you want to bring leftovers for lunch.  

Vegetable Flatbread

Sometimes a girl just needs some pizza. This diary free version really hits the spot and is a much healthier version than its fat cousin. 

Vegetable Flatbread

Dairy Free Vegan Vegetable Flatbread

Vegetable Flatbread


  • 1 Angelic Bakehouse Sprouted Seven-Grain Flatzza
  • 1/2 cup pizza sauce (homemade or jarred)
  • 2 t extra virgin olive oil divided
  • 5 oz fresh baby spinach
  • 1/4 t garlic powder
  • 1/4 t salt
  • 8 oz mushrooms sliced
  • 1 red bell pepper sliced into rings

Simple Steps

  • 1
    Prehead oven to 400 degees f
  • 2
    Place Flatzza on a sheet pan and toast in the oven for approximately 10 minutes until it just begins to crisp.
  • 3
    While flatbread is toasting in theoven, pre-cook the mushrooms by adding 1 teaspoon of olive oil to a saute and cook on medium heat until all juices are evaporated. Set aside.
  • 4
    Remove flatbread from oven once it starts to crisp. top it with sauce, wilted spinach, sliced bell pepper, sweet onion, and sauteed mushrooms. Bake it for approximately 15 minutes until vegetables are cooked through and when flatbread is browned and crisp. 


Blueberry Hemp Overnight Oats

By prepping breakfast the night before it allows for a easy stress-free morning.

Blueberry Hemp Overnight Oats


  • 1 cup organic blueberries (fresh or frozen)
  • 1 cup oats (gluten free)
  • 1 cup Vanilla Almond Milk (Try my recipe for home made almond milk here)
  • 1 T chia seeds
  • 2 T hemp seeds
  • 1/2 t ground cinnamon
  • 1 banana sliced
  • 1/4 c. walnuts, chopped

Simple Steps

  • 1
    Blend blueberries in a blender until smooth
  • 2
    Mix blueberries, oats, almond milk, chia seeds, hemp seeds in a bowl with a lid. let is set in the refrigerator overnight. 
  • 3
    Split the oats into two bowl and top with cinnamon, banana, and walnuts.
  • 4
    Serve and enjoy

 Tip: You gut microbes love to eat teh fiber int eh blueberries, oats, seeds and nuts. Meanwhile, your brain loves the omega-3 fats in the seeds and nuts. 

Fruity Water

It may sound simple enough but sometimes we just need a little reminder to liven things up. Add this or any variation of fruit to plain water and drink up.

Fruity Water


  • 1 lemon sliced
  • 1 lime sliced
  • 1 orange sliced
  • Filtered Water

Simple Steps

  • 1
    All all sliced fruit to a large pitcher adn top with fresh cold filtered water. 
  • 2
    Store in the refrigerator

Tip:  You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thromos, or uber-cool mason jar in the morning. They are already washed and cut and will keep your water colder longer.

Orange Hemp Seed Dressing

Just say yum to this fresh delicous and nutritious dressing!

Orange Hemp Seed Dressing


  • 1/2 cup Raw Hemp Seeds
  • 1/2 cup fresh squeezed orange juice
  • 1 clove of fresh garlic
  • Salt and pepper to taste

Simple Steps

  • 1
    Blen all ingredients together until smooth and creamy. 
  • 2
    Serve on top of your favorite mixed green salad or grain bowl.

Tip: Store extra dressing in an airtight container in the refrigerator for up to 5 days. 

Three Ways to Avoid Overeating at Meals

Sometimes those holiday feasts are just amazing. It's not just the abundance of delicious food but also the people, the decorations, and the ambiance.

It is way too easy (and common) to indulge.

But it doesn't always stop there.

Sometimes it’s just because the food tastes so good. After all I am a foodie and an excellent cook to boot.  If this is something you struggle with you are not alone. Sometimes I struggle with too.

Sometimes we overeat on regular days.  Or at regular meals.  Or All. The. Time.

Since I am always trying to hold myself accountable sometimes it helps me to share what I am working on. I came up with three tips to avoid overeating at meals.

(Psst, we can turn these into habits and ditch the willpower!)

Tip #1: Start with water

When your stomach is growling and you smell amazingly delicious food it's too easy to fill a plate (or grab some samples with your bare hands) and dive into the food.

But did you know that it's possible to sometimes confuse the feeling of thirst with that of hunger?  Your stomach may actually be craving a big glass of water rather than a feast.

Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten.  And this super-simple tip may even help with weight loss (...just sayin').

Not only will the water start to fill up your stomach before you get to the buffet, leaving less room for the feast but drinking enough water has been shown to slightly increase your metabolism.


Tip #2: Try eating "mindfully"

You've heard of mindfulness but have you applied that to your eating habits?

This can totally help you avoid overeating as well as having the added bonus of helping your digestion.

Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment being mindful when you eat helps to focus your attention on your meal.

Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savouring every mouthful.  Notice and appreciate the smell, taste and texture.  Breathe.

This can help prevent overeating because eating slower often means eating less. 

When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full.

So take your time, pay attention to your food and enjoy every bite.

Bonus points: Eat at a table (not in front of the screen), off of a small plate, and put your fork down between bites.

Tip #3: Start with salad

You may be yearning for that rich, creamy main dish.

But don't start there.

(Don't worry, you can have some...just after you've eaten your salad).

Veggies are a great way to start any meal because they're full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fiber and water.

Fiber and water are known to help fill you up and make you feel fuller.  They're “satiating”.

And these secret weapons are great to have on your side when you're about to indulge in a large meal.

Keep it simple. 

Have your glass of water, eat mindfully, and start with your salad to help avoid overeating at meals.

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