Articles with 'natural foods'

Marinated Grass-Fed Pepper Steak



  • 12 oz grass-fed skirt steak
  • 3 tbsp. shoyu or tamari (soy sauce)
  • 2 tbsp. brown rice vinegar or apple cider vinegar
  • 1 tbsp. ginger, minced
  • 2 garlic cloves, peeled and minced
  • 1 tsp. maple syrup
  • 2 tsp. organic toasted sesame oil
  • 1 tbsp. olive oil
  • 1 large vidalia onion, peeled and sliced into crescents
  • 4 large bell peppers, seeded and sliced thin
  • Sea salt
  • Parsley

Combine tamari/shoyu, rice vinegar, ginger, cloves, maple syrup, and toasted sesame oil. Pour over skirt steak and marinate overnight in the refrigerator or at least 3 hours.  Remove from the refrigerator and slice into 1/4 inch thick slivers of steak. In a frying pan, add 1/2 tbsp. olive oil and sauté sliced steak about 1 minute on each side. Remove steak from the pan and set aside. Leave all the juices in the pan. Sauté the onion for 2-3 minutes in the same frying pan. Season with a couple of pinches of sea salt. Add the peppers, cover and sauté until soft and wilted or about 7-10 minutes. Put cooked skirt steak back into the frying pan and toss with the peppers and onions. Cook 2-3 minutes. Garnish with fresh parsley.


(No Ratings Yet)

Cucumber, Tomato & Onion Salad with Dulse




  • 1 large tomato, chopped
  • 1 cucumber, chopped
  • 1 small onion, peeled and sliced thin
  • Extra virgin olive oil
  • Apple cider vinegar
  • Sea salt
  • Black pepper
  • Dulse flakes

Combine tomato, cucumber and onion in a bowl. Drizzle lightly with olive oil and apple cider vinegar. Season with sea salt and black pepper. Taste. Adjust seasoning if needed. Garnish with dulse flakes.

(No Ratings Yet)

Roasted Summer Squash & Zucchini Lasagna




  • 4 zucchinis
  • 2 summer squash
  • Olive oil
  • 1/3 cup grass-fed ricotta cheese
  • 6 oz. grass-fed mozzarella cheese
  • ¼ cup grated Parmigiano-Reggiano cheese
  • ½ cup tomato sauce
  • Dried oregano
  • Dried basil
  • Sea salt
  • Fresh basil for garnish

Preheat the oven to 350°. Using a mandolin, slice the zucchini and summer squash into long thin strips – lengthwise. You could use a sharp knife, it’ll just take a bit longer to do all the slicing. In two separate 9×12 baking pans lay the strips of vegetables on top of each other and drizzle with olive oil. Season with sea salt and roast in the oven 35-40 minutes or until much of the natural water is released from the vegetables and evaporates. If you don’t have two baking pans, roast the vegetables in two separate batches. Remove the vegetables from the oven.

In a 9×9 casserole dish or baking pan, place a layer of roasted zucchini and summer squash and top with ricotta cheese, plus a pinch or two of dried herbs (basil and oregano). Place another layer of vegetables on top of the ricotta cheese, and top that with a few tablespoons of tomato sauce, a couple of pinches of dried herbs and some mozzarella cheese. Repeat with a final layer of vegetables, tomato sauce, dried herbs, Parmigiano-Reggiano cheese, and mozzarella cheese. Roast in the oven 35-40 minutes. Garnish with fresh basil, minced.

(3 votes, average: 3.67 out of 5)

Kale Salad with Crispy Tempeh Croutons


kale salad with tempeh croutons

  • 2 bunches of kale, washed
  • Juice of 2 lemons
  • 1 eight oz package of tempeh, cubed
  • 1/3 cup organic coconut oil
  • 1/3 cup organic olive oil
  • 1/8 tsp. sea salt
  • 1/3 cup dried cranberries
  • 1/4 Parmesan cheese, grated
  • 1 avocado, diced

Remove stems from kale and discard (or save stems to use in a stir fry or a soup). Rip kale leaves into bite-sized pieces. Put kale leaves into a large mixing bowl with lemon juice. Vigorously massage and squeeze kale until it releases liquid – about 5 to 7 minutes. Let the kale sit while you prepare the tempeh croutons. Heat coconut oil in a small saucepan on medium heat. Drop tempeh cubes into the oil and fry until browned on all sides. With a slotted spoon, pull the tempeh out of the oil, drain on paper towels, and season with sea salt. While the croutons are cooling, return to the kale and squeeze out ALL of the liquid that has been released. Discard the liquid. Add cranberries, parmesan cheese and oil to the kale salad and toss until well coated. Season with sea salt. Add diced avocado and toss. Top with Crispy Tempeh Croutons. Serve and enjoy!

(1 votes, average: 5.00 out of 5)

Sautéed Broccoli Rabe


Sauteed Broccoli rabe

Wash broccoli rabe. Fill a sauté pot with approximately 1/4 inch water. Bring water to a boil and toss in broccoli rabe. Cover and steam 4-5 minutes. Remove cover and allow any excess water to burn off. As the water evaporates, add olive oil, garlic, a few pinches of sea salt and a generous pinch of hot red pepper flakes. Toss all ingredients together and continue sautéing 1-2 minutes.

(No Ratings Yet)

Hey Michelle Obama! What Did You Do Now?


Cereal NutritionI’m not into politics. Really.

I vote with dollars and my food purchases, not at the polls.

But, I gotta tell ya… I really like Michelle Obama’s food sense.

A few years ago she launched Let’s Move. A program that teaches kids and their parents the importance of moving their butts and eating better food otherwise the economic health and security of our nation is at stake.

With over one-third of the population diagnosed obese, it’s just a matter of time before America sinks into the ocean (figuratively speaking) unable to support the weight of its gluttony.

If we are unhealthy in body, we may be unhealthy in mind and spirit as well. A nation of fat, sick and depressed people can be a HUGE drain on our resources and our strength.

Michelle also planted an “organic” garden at The White House. Ahhhhh, an earthmother, disguised as a politician!

I love that she dug deep and got reconnected to the earth, and back to the very mother that supports us all. She recieved some serious flack from the big chemical companies about her little garden that doesn’t use pesticides and herbicides.[1]

I know her garden is not certified “USDA organic,” but that’s okay. Any garden that is clean and pure and not doused in chemicals is akin to the Garden of Eden to me.

Now she’s at it again! Michelle has taken on the notorious food labeling system. Most folks don’t realize that the portions of food they are being fed may NOT be the best size for the sake of their health and well being.

Her new labeling system also makes it pretty clear how much sugar and calories something contains. Very smart!

This new move has the manufacturers of food products a wee bit angry. But, that’s okay.

Michelle, I want you to know that I got your back. And, I know that thousands of Health Coaches around the world have got your back, too.

You’re speaking the language we understand and promote on a daily basis… “You are what you eat.”

For the next go round maybe you could consider adding these two ideas for the new labeling system as well:

  • How much love went into the making of that food product? It could be an outline of a heart on the package. If the heart is filled in, then a whole lotta love went into the making of that food. If the heart is empty… well… it may have a similar effect on the person eating it.
  • Was that food naturally grown or grown in a laboratory? A simple yellow smiley face would work. The more natural the product, the bigger the smile.

I’m sure your hubby knows how important your work is to the health and happiness of the people in this country, and to people around the world. America is a BIG influence on many countries.

From one earth mother to another… keep up the great work!


(No Ratings Yet)

Bean & Buffalo Chili



  • 2 tbsp. olive oil
  • 1 large onion, peeled and diced
  • 8 oz ground buffalo meat
  • 2 carrots, diced
  • 3 celery stalks, diced
  • 4 garlic cloves peeled and minced
  • 2 tsp. cumin powder
  • 1 tsp. dried oregano
  • 1 tsp. chili powder
  • 1 & 1/2 cups kidney beans, cooked (if using canned beans, rinse the beans)
  • 1 can diced tomatoes, 15 oz.
  • 2 tsp. sea salt
  • ¼ cup of parsley, minced

In a deep pan or medium sized soup pot, sauté onion 1-2 minutes. Add ground buffalo meat. With a large spoon, chop the buffalo meat into bite sized pieces as it cooks. Add carrots, celery, garlic, and spices and cook 5-7 minutes. Add cooked beans and tomatoes, cover and cook 15-20 minutes. Adjust seasoning if needed. Garnish with fresh parsley.

(1 votes, average: 5.00 out of 5)

Tasty Travels!


P1000837Eating, for me, is just as high a priority as finding shelter.

I certainly would not plan a trip without figuring out, beforehand, where I was going lay my sleepy head for the night!

As a conscious eater, before traveling, I do food research too.

I’m not the kind of person who shows up in Podunk, USA, and plops myself down into any old restaurant for a meal. My travel itinerary always includes eating the best quality food available.

Once I know my needs for food and shelter are met, I can truly relax and enjoy the destination.

Thanks to the internet, locating great food is practically effortless. It’s as simple as entering the name of the city where you are headed plus the words, “local, seasonal, organic, farm to table restaurants.”

If there is something available in that area it will pop up in an article, website, or blog. You could also go to and enter the zip code or city where you are headed to help you find farmer’s markets, grocery stores, and natural foods restaurants. Or check out for the best farm to table restaurants in the USA.

This little bit of detective work makes discovering new places a yummy experience instead of a frantic search for food after arriving famished from a long day of traveling.

Once food becomes a priority, it’s pretty darn easy to eat well no matter where you are.

You may be surprised to discover how many restaurants and chefs are sourcing high quality ingredients and they are proud of it – they boldly showcase local farmers and artisanal food producers on their menus.

Savvy chefs and restaurateurs purchase from people who care about the products they create. For example, you may see something like this on a menu: “Martin Farms pastured chicken, Stoneledge Farms Heirloom Tomatoes, and Squiggly Piggly Farms Heritage Bacon.”

Farmers are certainly the new rock stars!

If you don’t have access to the internet, try the old fashioned way of digging up information: call the hotel, inn, or place where you are staying and ask if they know any local, natural, seasonal restaurants, or health-food stores in the area. The local town-folk may know where to get the best homegrown fresh products.

I love exploring new places and savoring local, seasonal, and indigenous ingredients. As an added bonus, eating locally grown food helps my body become physically acclimated to each new environment and eases the effects of jet lag and general fatigue from traveling.

For example, I live in NYC, which has a temperate climate.  If I travel to Costa Rica or some other tropical climate, upon arrival, I would eat the food growing in that area of the world to help balance my body. Eating locally in Costa Rica includes fish and coconuts, as well as tropical fruits and other foods that help cool the body and keep it naturally balanced from the sweltering heat. 


Clients sometimes tell me that they don’t have the option of leaving the hotel due to seminars, meetings, and other business obligations. In that case, it’s imperative to check out the hotel restaurant menu before arriving. Many hotels have restaurants with great food on their menus. Some offer international fare for people traveling from all over the world.

If the hotel doesn’t provide any quality food ask if they have a room with a kitchenette. If yes, bring some simple travelling food: a small plastic baggie filled with rolled oats, dried fruit, and nuts and seeds (trail mix). With these few ingredients you can prepare a nourishing breakfast in your room.

If you don’t want to travel with food, you could always find something to eat somewhere. This is America for gosh sakes!

When I worked for MTV Networks, I remember getting off the plane and driving directly to the nearest Whole Foods or natural foods market to stock up on eggs, bread, oats, butter, yogurt, and snacks like hummus before checking in to my hotel. I simply stored that food inside the small refrigerator in the hotel room.

If you do not have a room with a kitchenette and/or stove, you can still make a variety of foods in the coffee machine. Yes, that’s right; I said, “in the coffee machine.”  To prepare basic oatmeal, we only need hot water. The same goes for soft-boiled eggs. You can acquire magical cooking liquid by running the coffee machine without adding coffee. Voila! You’ve got hot water.

For oatmeal, pour the hot water on top of rolled oats and let it sit covered overnight. In the morning pour a little more hot water on top, add some trail mix, a dab of yogurt, and you’ve got a nourishing breakfast.

To soft-boil an egg, fill a coffee cup with hot water and let the egg sit in it for 3 to 5 minutes. Change the water 3 to 4 times to achieve desired consistency. The longer you continue adding hot water, the more the egg cooks and the firmer it will be.

Or you can drink the eggs “Rocky-style”; gulped down raw. Bleachhh!  Not my favorite. And, I can’t believe I’m going to tell you this; but, you could even fry an egg on top of the coffeepot heating element (although not recommended, and very messy). By sharing that last tidbit of coffee-pot-cooking knowledge with you, I may have just been banned from every hotel in America.

Depending on how long you will be staying, you may want to consider renting a house or an apartment instead. They usually come equipped with stocked kitchens. The Egg Burrito pictured in this post was prepared in my apartment/hotel in Miami. What a great way to start the day!

All you have to do is bring some food savvy and cooking skills with you wherever you go and you’ll always have access to great

Want more tips on how to make food a priority for you? Check out Health is Wealth – Make a Delicious Investment in You!

You are worth it!

(No Ratings Yet)

Kale Salad with Fried Quail Eggs


kale salad with quail eggs

  • 2 bunches of kale
  • 1/2 cup organic olive oil
  • Juice of one lemon
  • 1/2 tsp. prepared mustard
  • 1 tsp. local honey
  • 1/8 tsp. sea salt
  • 1/4 cup pepitas (toasted pumpkin seeds)
  • 1/3 cup dried cranberries
  • 2-3 quail eggs per person
  • Grass-fed butter
  • Sea salt

Remove stems from kale and discard. Chop kale leaves and wash thoroughly. Spin dry (in a salad spinner) and put the leaves into a large mixing bowl. Combine lemon juice, olive oil, mustard, honey and sea salt. Pour over kale. Massage dressing into the kale using your hands until leaves soften (about 2-3 minutes). Add pepitas and cranberries and toss the salad. In a small frying pan, heat butter. Crack open the quail eggs and fry 2-3 minutes or until cooked. Season with sea salt and freshly ground black pepper. Place fried eggs on top of salad. Enjoy!

(No Ratings Yet)

Massaged Kale Salad with Pepitas & Cranberries



  • 2 bunches of kale
  • Juice of one lemon
  • 1/4 cup organic olive oil
  • 1/2 tsp. prepared mustard
  • 1 tsp. local honey
  • 1/8 tsp. sea salt
  • 1/4 cup pepitas (toasted pumpkin seeds)
  • 1/3 cup dried cranberries
  • Parmesan cheese

Remove stems from kale and discard. Chop kale leaves and wash thoroughly. Spin dry (in a salad spinner) and put the leaves into a large mixing bowl. Add lemon juice to kale and massage until soft. Let the kale sit for 5-10 minutes. Squeeze out the kale and discard the green water. Combine olive oil, mustard, honey and sea salt plus a little more lemon juice. Pour over kale and toss. Add pepitas and cranberries and toss again. Top with grated parmesan cheese. Enjoy!

(No Ratings Yet)