Seasoned black beans

Combined 1 can of drained black beans with 2 crushed gloves of garlic, 1/4 tsp curry and let it simmer 15 minutes on medium flame. Tossing every few minutes in a nonstick pan and served it with brown rice and steamed kale sprinkled with fresh lime juice  for a high fiber and protein ​ ​vegetarian…

Layered Salad To Go

Added the following chopped veggies to a container in this order: broad beans, cucumbers,red peppers, tomatoes, red onions, Greek olives and finished with goat cheese and Italian herbs blend. Used olive oil and balsamic vinegar as a dressing. Very tasty, crunchy,  loaded with fiber, antioxidants and satisfying!

Today’s Breakfast

Combined plain, nonfat Greek yogurt and organic strawberry spread from Costco on a rice cake for a quick, gluten free, no cook breakfast. Love to have these in hand when I am short on time. Can’t get simpler then that!


A special occasion or holiday favorite for many. Love to use these ingredients:  cooked whole grain pasta, tomato sauce and Polly O brand cheeses. Simply layer these in a greased pan starting with sauce and ending with mozzarella. Bake 350 degrees for an hour. Include your fav veggies to make it a 1 pot meal!

Broccoli Rabe

Love sautéing this with a bit of fresh garlic, red crushed pepper and olive oil. Can’t get enough of it! Enjoy it with fresh mozzarella on the side, tossed with whole grain pasta or just as a fav side dish to anything. Check out link below for nutrition facts and enjoy!

Pre-Workout Breakfast

Wanted to try this since a little boy (waiting to board his plane) at Montego Bay, Jamaica airport told me plaintain porridge is his favorite meal. Had it as a pre-workout breakfast this morning. Reminded me of creaminess and texture of freshly made hot chocolate pudding. It had a nice delicate lightly sweet flavor (added…

Fav omelet

Whip 2 eggs with 2 tbsp water, 1/8 tsp turmeric and dash of black pepper, cook in nonstick pan with 1/4 cup finely chopped spinach, 1 crushed garlic clove and 1/4 cup diced mozzarella. Top with tomato sauce. A versatile, gluten free vegetarian meal for any time of day!

Breakfast on the run

Love the texture of this whipped cottage cheese which provides 15 grams of protein, only 1 gram of fat and 90 calories per half cup! I was short on time so just topped it and a banana with cinnamon to enhance flavor for breakfast. Suggest adding more color like berries for visual interest and variety….

Trying to add more color to your diet?

Tossed freshly cubed butternut squash in olive oil. Roasted butternut squash in oven at 400 degrees until golden with crisp edges. Had a lightly sweet and caramelized flavor, crispy outside and moist yet tender inside.  Depending on your preference, try to sprinkle cinnamon or pumpkin spice on it. Delicious! 😋 See link below on cutting…

No time for breakfast?

Combine these few ingredients for a quick and healthy protein and omega 3 packed no cook breakfast ready in 30 seconds! Just topped Greek yogurt with walnuts and cinnamon (natural, sugar free flavor enhancer) for a vegetarian and gluten free creamy bkfst on the go! Try making small changes which will yield big results over…