LEARN & THRIVE

Cultivating Knowledge, Nourishing Growth!

THE SECRET INGREDIENT FOR A HEALTHIER, HAPPIER YOU! Packed with protein, fiber, and essential nutrients, beans are a simple way to elevate your meals and your health. Whether you’re looking to boost energy, improve digestion, or add a delicious twist to your favorite recipes, beans are here to do it all.  Discover how these tiny […]

Servings 4 / Serving Size 1.5 cups Ingredients 1/2 cup bulgur 1/2 cup boiling water 2 cups spinach, roughly chopped 1 large apple, cored and cut in 1/4 inch cubes 1/2 cup shredded carrots 1 cup cucumber, cut in 1/4 inch cubes 1/4 cup toasted slivered almonds For the dressing: 1 Tbsp pure date syrup […]

Equipment Blender or food chopper Large baking sheet Mixing bowls Ingredients Flour tortillas 1 large head of cauliflower 1 large sweet red pepper 1 large red onion Chipotle Sauce: 2 large or 4 small chipotle peppers in adobo sauce (canned) 1/4 cup of the adobo sauce from the can 2 Tbsps honey Juice of one […]

I love miso because it is not only delicious, it has lots of health benefits. Miso is a fermented product with a savory flavor, it is derived from soybeans and grains. It contains amino acids, isoflavones, amongst other amazing compounds. Miso also contains probiotics which is the reason you don’t want to cook miso, just […]

Looking for a quick, wholesome meal that doesn’t compromise on flavor? This vibrant salad combines peppery arugula, creamy cannellini beans, juicy tomatoes, briny olives, tangy pickled onions, and crumbly feta cheese. It’s a Mediterranean-inspired dish that’s as satisfying as it is nutritious.​ Ingredients: (Serves 2 – video shows one portion) 4 cups fresh arugula 2 […]

I love nutrient pack breakfasts and this is one of my favorites! For the oat & chia mixtures combine: 3/4 cups of oats (not instant) 3 Tablespoons chia seeds 1+3/4 cups unsweetened vanilla almond milk. Mix well and refrigerate overnight. Check my Part 1 video to see how this is done. The next day just […]

This is one of my go to breakfasts! Ingredients: 3/4 cups of oats (not instant) 3 Tablespoons chia seeds 1 + 3/4 cups unsweetened vanilla almond milk. Mix well and refrigerate overnight. The next day just add berries, walnuts, ground flaxseeds, and cinnamon to about 1/2 cup of the oats & chia mixture and done! […]

Shakes are one of my favorite ways to add lots of nutrition when I have little time! Green shake typically refers to a beverage made by blending various green vegetables and fruits together. Common ingredients include spinach, kale, cucumber, celery, green apple, avocado, and sometimes added supplements like protein powder or spirulina, although I personally […]

This is an easy dish to make, looks beautiful and it is delicious!  You can find already cooked beets in most supermarkets.   I am attaching a couple of pictures of some I find in my local store.   You can also use canned beets, but check the ingredients and sodium content. Serves 4   […]

Quinoa is basically a seed that can be eaten as a grain. It is high in protein, fiber, vitamins and minerals, and small amounts of omega-3 fatty acids. It is gluten free and considered a “whole grain”. Quinoa can be challenging to make as sometimes it comes out mushy. I find this to be an […]

Beyond Dairy: Unlocking Calcium from Whole Foods Calcium is essential for bone strength, muscle function, and nerve signaling, but it’s often associated only with dairy products. However, many cultures, like in Japan, consume little to no dairy yet maintain strong bones and low osteoporosis rates. Their secret? A diet rich in plant-based calcium sources and […]

THE SECRET INGREDIENT FOR A HEALTHIER, HAPPIER YOU! Packed with protein, fiber, and essential nutrients, beans are a simple way to elevate your meals and your health. Whether you’re looking to boost energy, improve digestion, or add a delicious twist to your favorite recipes, beans are here to do it all.  Discover how these tiny […]

When people think about dieting or maintaining a healthy lifestyle, the first thing they often consider is calories. While calories do play a role in weight management, not all calories are equal in terms of nutrition and how they affect the body. The image above provides a great example: potato chips vs. almonds. Both snacks […]

Eating out is a convenient and enjoyable experience, but it can also present challenges when trying to maintain a healthy diet. With mindful choices and a few simple strategies, you can enjoy dining out without compromising your nutrition goals. Here are some expert tips to help you make healthier choices while eating out.   Skip […]

Polyphenols have become increasingly popular amongst healthy food enthusiasts, and for a good reason!!! More and more studies are showing the many benefits of having a diet high in polyphenols! From preventing disease to boosting brain function, polyphenols seem to help us stay healthy! Polyphenols are found in a wide variety of plant-based foods such […]

Mango season in South Florida is from May to October! Mangoes are great for many reasons! They are delicious, versatile and nutritious!!! They are high in vitamins C & A, which help boost immunity! They are also high in potassium and magnesium, which support heart health! Mangoes contain polyphenols, compounds in plants which act like […]

Improving our immune system is more important now than ever! Our digestive track is a key component of our immune system! The way we eat can make a huge difference on our gut health and as a result our immune system! Make it a goal to include more foods that help keep your gut healthy. […]

Eating less processed food is the number one change I recommend to all my clients! Processed foods are full of all kinds of unhealthy fats, sodium and chemicals which add little to no real nutrition to our bodies! Making this ONE change can really turn you health around! Don’t know where to start? SEE BELOW […]

Omega-3s are fatty acids which many studies suggest may provide health benefits like reducing the risk of heart disease, inflammation, anxiety and depression, improve microbiota, amongst others.

You can grow basil from clippings! I recently made pesto and had lots of basil left.  As you may already know basil doesn’t last that long after being cut, and I really don’t like wasting things. A great way to make it last longer is by keeping the clippings in water by a sunny location. […]

Choosing fresh produce can be so tricky given a lot of things get picked a long time before they come to the supermarket. Here is a tip on how to choose and store fresh asparagus! I hope it helps! The bags I use to store produce can be purchased here www.vejibag.com. Let’s eat more plants!

It’s blueberry season!!! They are delicious and high in antioxidants! We recently had the chance to pick our own blueberries and had a lot more than we can eat before they go bad! I love getting produce in season and freezing them myself! Berries are one type of fruit you can freeze easily, just make […]

Growing microgreens is a rewarding and relatively simple process that can be done even in small spaces like apartments or on kitchen counters. Here’s a basic guide to get you started: Choose Your Seeds: Select seeds that are suitable for microgreens. Some of our favorite choices include arugula, radish, broccoli, kale, beet, chard, and cilantro. […]

You can grow basil from clippings! I recently made pesto and had lots of basil left.  As you may already know basil doesn’t last that long after being cut, and I really don’t like wasting things. A great way to make it last longer is by keeping the clippings in water by a sunny location. […]

Kumquats are a delicious citrus fruit high in vitamin C, fiber and antioxidants! You actually eat the skin and can use it to make sauces and jams.   It is one of my favorite fruits to grow! Growing kumquats is surprisingly easy and can be a rewarding experience, especially if you enjoy citrus fruits and […]

Composting is a great way to decrease waste and make excellent fertilizer for your plants! These are some important points to keep in mind when it comes to composting: You CAN add fruit and vegetable scraps, coffee grounds, tea, grass and plant clippings, flowers, eggshells (I prefer to wash them first), paper bags and leaves. […]

We love growing pineapples! They are so easy to grow, however it does take a long time for them to grow, sometimes up to two years, but it is so worth it! The smell and taste of a homegrown pineapple that has ripened on the plant is like nothing else!   I hope this video […]

Beyond Dairy: Unlocking Calcium from Whole Foods Calcium is essential for bone strength, muscle function, and nerve signaling, but it’s often associated only with dairy products. However, many cultures, like in Japan, consume little to no dairy yet maintain strong bones and low osteoporosis rates. Their secret? A diet rich in plant-based calcium sources and […]

When people think about dieting or maintaining a healthy lifestyle, the first thing they often consider is calories. While calories do play a role in weight management, not all calories are equal in terms of nutrition and how they affect the body. The image above provides a great example: potato chips vs. almonds. Both snacks […]

Choosing fresh produce can be so tricky given a lot of things get picked a long time before they come to the supermarket. Here is a tip on how to choose and store fresh asparagus! I hope it helps! The bags I use to store produce can be purchased here www.vejibag.com. Let’s eat more plants!