Raw Cocoa Power Shake

The textures and benefits of this shake are simply stunning! I discovered this densely, packed powerhouse of antioxidants at a fabulous little organic tea house on our trip to Santa Teresa, Costa Rica last year. The Horizon Hotel, our place of residence, for 5 glorious days, is perched high on the mountains above the ocean, with an ocean view yoga studio, and an all natural tea house that serves fresh organic salads, smoothies and homemade bread. They even grow their own herbs among the hotel's lush hilly vegetation which they use in their salads and teas. Each day was a true treasure of warm temperatures cooled by mid afternoon ocean breezes, vigorous climbs from the beach to the hotel, and pure, natural eating.

I enjoyed this smoothie every morning before yoga class, and have continued enjoying it here at home. I indulge is this shake around 7:00 am and discover that I am barely hungry by lunchtime. It is satisfyingly filling, delicious and screaming with powerful health benefits!
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Ingredients
1 banana
2 tablespoons tahini
1 cup unsweetened almond milk
2 tablespoons raw cocoa beans or cocoa nibs
1 tablespoon dates
2 tablespoons shredded coconut
1/2 cup of ice

Preparation
Simply throw all ingredients in a blender and blend on high for 30-45 seconds. Depending on how powerful the blender is, more or less time may be required. If you prefer a smoothie with a crunch, add the cocoa beans toward the end of blending.

If desiring a fruitier smoothie, throw in some frozen blueberries or strawberries!

Spanish Tortilla

I have been wanting to make a traditional Spanish tortilla for over a decade now, and last week, I finally did it. My inspiration came from a basic recipe that I found on the Food Network. I made a few modifications to make a slightly healthier version. It was amazingly simple, and required very little prep time. Weeknights filled with exhaustion would warmly welcome this quick and comforting creation!

Next time I make this recipe, I am tempted to substitute the russet potato for a sweet potato. The subtle sweetness would provide a nice contrast to the sharp flavors of the onion and Parmesan cheese, while also increasing the health benefits of this fabulous dish!


Ingredients
2 Tablespoons extra-virgin olive oil
1 cup grated potato
1 small yellow onion, diced
1/4 cup diced prosciutto
1 red pepper, chopped
2 garlic cloves minced
4 eggs
1/3 cup Parmesan cheese
fresh chopped tomatoes and parsley to garnish
salt and pepper to taste

Steps
Preheat oven to 375 degrees

Heat the olive oil in a nonstick pan over medium-high heat. Add potatoes and onions and saute for 4-5 minutes (until tender).

Stir in the prosciutto and peppers, and cook for an additional 2-3 minutes.

In a large bowl, whisk the eggs until well blended. Stir in the Parmesan cheese. Add the egg and cheese mixture to the pan, season with salt and pepper, to taste, and stir gently.
Reduce heat to low and cook until the egg begins to thicken, about 2 minutes.

Put the pan in the oven until eggs are set and slightly puffed and brown on top, about 5 minutes.

Remove from oven and garnish with fresh tomatoes and parsley.

Coconut Mashed Sweet Potatoes

This simple sweet potato mash, with a distinct coconut essence, is a satisfying substitute to its starchy mash potato cousin. Enjoy as a side dish or as a healthy dessert. Simple ingredients and preparation make this an easy dish to enjoy whenever your sweet tooth needs satisfying. Sweet potatoes, organic coconut oil, a dash of almond milk, and a sprinkle of cinnamon; it's quite simple!

Ingredients (4-6 servings)
4 cups cubed sweet potatoes
1 cup unsweetened almond milk
3 tablespoons coconut oil
1 tablespoon cinnamon
1 tablespoon agave nectar

Preparation
Preparation is fast and simple; the longest part being the steaming of the sweet potatoes. Simply steam the cubed sweet potato pieces until tender (about 15-20 minutes). Next, place sweet potatoes in a large bowl, and add the coconut oil, almond milk, agave nectar and cinnamon. Mash all ingredients together until a smooth, creamy texture is obtained. That's it!

History and Health Benefits
A member of the root vegetable family, the sweet potato is one of the oldest vegetables on earth, its consumption dating back to prehistoric times. Sweet potato relics have actually been discovered in Peruvian caves, dating their consumption back 10,000 years! Throughout history, traditional herbal medicine has turned to this fabulous root vegetable for its healing properties, specifically for its capabilities of regulating organ function. Sweet potatoes are bursting with vitamin A and C; both powerful antioxidants that help rid the body of free radicals. They are also an excellent source of minerals such as potassium, iron, and magnesium. and are actually known to help stabilize blood sugar levels due to their anti-diabetic properties.

Avocado Salad

One of my mother's best salad creations to date; this delicious and simple dish features creamy cubes of avocado partnered with bursting vine-ripened tomatoes and diced red onions. Add a splash of extra virgin olive oil and seasoned rice vinegar to create a subtly sweet, smooth tang. Top it off with a dash of course ground peppercorns.

In the summer, I enjoy this salad at least once a week. Its flavors are simple, yet robust, making it compatible with virtually anything! A perfect companion for any grilled chicken, beef, or fish; its clean and crisp flavor providing a refreshing contrast to any meat. For the vegetarians, it combines perfectly with a bowl of brown rice or Quinoa. Personally, I enjoy eating this salad any time of day, especially for breakfast on a sizzling summer morning.


The Perfect Avocado
Using avocados in their "prime" is a must. A perfectly ripe avocado is characterized by its creamy, nutty flavor, with a buttery texture that melts in your mouth like fresh sashimi. Finding that perfectly ripened avocado in the store is not always that easy, depending on the season. You can easily speed up the process of ripening by placing the avocado in a brown paper bag, and hiding it away in a dark cupboard. In contrast, if the avocado starts to ripen too quickly, stick it in the fridge to slow down the process.

A Few Health Benefits
This nutritious salad is packed with numerous health benefits. Avocados are extremely high in potassium; containing more potassium than a medium banana. Tomatoes are famous for containing vast amounts of lycopene, a powerful antioxidant that protects healthy cells by neutralizing free radicals. These round, red friends also contain 40% of the recommended daily value of vitamin C! .

Preparation

Total preparation time is about 10 minutes. Slice avocados in half, then cut in a checkerboard pattern. Simply scoop out squared pieces with a large spoon. Dice tomatoes and red onions. Mix together ingredients with olive oil and seasoned rice vinegar. Add freshly ground peppercorns and your done!

Ingredients

2 avocados

3 large tomatoes

1/2 a red onion

2 tablespoons extra virgin olive oil

3 tablespoons seasoned rice vinegar

Spicy Miso Noodle Soup

Tender strips of Kombu seaweed, soft, slender rice noodles, and pillowy cubes of tofu, floating is a slightly sweat and spicy miso river; a perfect combination! This spicy miso noodle soup is nourishing and delicious! Indulgently sipping this steamy mineral rich broth, spiked with Siracha, is a soothing and therapeutic experience.




This delightful, vegan soup, is a rich source of protein. In fact, miso contains 2 grams of protein per tablespoon and just 25 calories! A high protein, low calorie dream. It get better; miso and seaweed contain bountiful amounts of minerals that strengthen the immune system, boost energy, and protect bones and blood vessels. This deliciously filling meal defined by endless benefits, is perfect when you only have a few minutes to spare in the kitchen!



Preparation

The soup involves a few simple ingredients and takes about twenty to thirty minutes to prepare. The rice noodles requires the most time (8 minutes), so start by adding them to a pot of boiling water. Boil for 8 minutes, drain, rinse with cold water, and set aside. While the noodles are boiling, get started on the broth base. Simply fill up a pot with 6 cups of filtered water and bring to a mild boil. Cut up the seaweed into 2 inch strips and add the water as it starts to heat up. As soon as the water starts to bubble and is in the beginning stages of a slight boil, turn of the heat, and add the miso base. Reducing the heat before adding the miso helps to preserve more of the minerals in the broth.

I like the yellow miso broth, as it is slightly sweat and mild, allowing the flavors of the other ingredients to burst through. You could, however, choose a white miso, which is lower in sodium, or a red miso, which tends to have a stronger and more pungent flavor. The last step it to add the cubed tofu and the noodles. Add the final touch of flavor by adding Siracha to taste!

Ingredients (Serves 2-4)
4-5 cups of filtered water
3-4 tablespoons miso paste
8 ounces rice noodles
6 ounces of cubed tofu
4 large pieces of Kombu seaweed sliced

Other ingredients that would compliment this soup include Shitaki mushrooms, chopped green onions, sliced cabbage, and diced carrots.

A Fabulous Friday Feast

A new goal of mine is to incorporate salmon into my diet 2 times a week. I love fish, but prefer to avoid the culprits with high mercury levels such as swordfish and tuna. A quick visit to Whole Foods, and I was supplied with all the necessities; wild Alaskan salmon bacon wrapped scallops, crunchy miso salad, and broiled garlic bread. The flavors and textures, both complimentary and divine, blended together perfectly, making for the perfect Friday Date Night feast! It was an easy meal to prepare, taking less than an hour from start to finish.

Salmon is a great source of omega-3 essential fatty acids, which have numerous health benefits. Some highlights include reducing inflammation, and maintaining the integrity of the immune and circulatory systems. Salmon is also low in calories and saturated fat, yet a great source of vitamin and mineral rich protein. A perfect choice for red meat avoiders. A simple seasoning of lemon juice, olive oil, salt and dill is all this magnificent fish needs. The subtle flavors contrast perfectly with the salty, crisp bacon, encompassing the meaty scallops; characterized by golden brown edges, and soft, succulent centers!


The Crunchy Miso salad is absolutely Divine; the miso dressing being the heart and soul behind this crunchy cabbage concoction. The ingredients are simple: shredded cabbage, shredded carrots, diced red peppers, chopped green and red onions, caramelized shallots, and slivered almonds, tossed and coated in an easy-to-prepare homemade miso dressing. The pungent and bold flavors of the onions is mildly mellowed by the addition of the sweet miso flavor and slivered almonds. The result is a cornucopia of bold flavors, every bite crisp and crunchy. The nice thing about this salad is that it could easily transform into a main dish, by simply adding chicken, tofu, or salmon. Definitely a new favorite that I will be sharing at upcoming gatherings with family and friends.


Crunchy Miso Salad (4-6 servings)

Salad Ingredients
the cabbage and carrots, buy the pre-shredded bags

• 2 cups shredded carrots
• 2 cups shredded cabbage
• 1 cup diced red bell peppers
• 1 1/2 cups thinly sliced shallots
• 1 cup diced green onions
• 1/2 of a medium red onion diced
• 1 cup of slivered almonds

Miso Dressing

• 1/4 cup extra virgin olive oil
• 2 tablespoons yellow miso paste
• 2 tablespoons agave nectar
• 1/2 teaspoon mustard
• dash of salt and pepper

Preparation

• Start by thinly slicing the shallots, and sauteing, with olive oil, over medium heat for 15 minutes. When they are browned and slightly crunchy, set aside and let cool.
• While the shallots are sauteing, begin prepping the veggies for the Crunchy Miso Salad. Do all the chopping and slicing, and toss together in a large bowl, adding the shallots.
• Make the miso dressing by whisking together, the miso, olive oil, agave nectar, mustard, and salt and pepper. Add to the vegetables and toss, coating evenly.

Marinated Grilled Salmon

Ingredients

• 1 pound wild Alaskan salmon
• 2 tablespoons extra virgin olive oil
• 1/2 lemon
• salt and pepper to taste

Preparation

• Add all the ingredients is a large Ziploc bag, shake, making sure to evenly coat the salmon, and set aside for 30 minutes.
• Grill for 7 minutes on each side.

Bacon Wrapped Scallops

Ingredients

• 4 large scallops
• 4 slices of turkey bacon
• dash of salt and pepper
• 2 tablespoons garlic-flavored olive oil

Preparation

• Wrap a slice of turkey bacon around each scallop
• Sprinkle with tand pepper to taste
• In a large pan, saute the bacon wrapped scallops with the olive oil, for 2-3 minutes each side, until scallop edges start to brown.
• Remove, and add to the grill. Grill for an additional 2-3 minutes each side.

Once salmon and scallops are done cooking, serve immediately. Enjoy!!!

Sugary Soda Alternatives

During my college years, I rarely missed my daily Super Big Gulp of Diet Pepsi. Reflecting back, I now cringe at thought of the vast amounts of sugar substitute, caffeine, and chemicals I was drenching my internal landscape with every day.

Sodas, whether diet or regular, are drinks that many Americans partake in on a regular basis. There are, however, some easy, much healthier alternatives that can be extremely quenching and satisfying.

You can literally make any "soda", by starting with a sparkling water base. Next, simply add a splash of fruit juice of your choosing, to provide the sweetness you would otherwise obtain from a sugary soda. My new favorite combo is Pelligrino, with a dash of pineapple juice. The nice think is you can vary the sweetness by adding any amount of fruit juice you like. That's it; two simple ingredients and you have a healthy, processed sugar free, soda! It is 100% natural, so there is absolutely no guilt.

Other fruit juice sodas I enjoy include pomegranate, blueberry, and grapefruit.

Now, if you are thinking this sounds great, but what about my caffeine, there is a solution. Simply grab any tea; black, green, or white(depending on how much caffeine you want), mix with sparkling water, and squirt in some agave nectar. Agave nectar works perfectly, as it is runnier than honey, so it mixes and dissolves with ease; not hardening like honey is known to do with cold liquids. Again, you can control the sweetness factor by simply varying the amount of agave nectar. Agave is also a nice sugar alternative as it does not raise you blood sugar levels like sugar and honey are known to do.

Another refreshing option, especially in the hot summer months, is sparking lemonade or limeade. Simply combine sparkling water, fresh lemon or lime juice, and agave nectar. Leave out the sparkling water if you prefer a traditional non-sparkling lemonade.