‘Cheezy’ Complete Lunch

20140324-154859.jpg Based on the survey I sent out last week, a couple of readers showed interest in getting ideas for balanced meals and not just individual recipes.

Please comment your opinions if this is helpful for you, otherwise I plan on discontinuing this.

1 Almond Butter Toast [1.5 fat, 1 fruit, 1 grain, 2 protein]

1 Sweet Potato Quinoa with ‘Cheezy’ Broccolini [2 fats, 3 grains, 1 protein, 1 vegetable]

1 Apple [1 fruit]

1 cup Milk [1 milk]


Sweet Potato Quinoa with ‘Cheezy’ Broccolini

2 fats, 3 grains, 1 protein, 1 vegetable20140324-154750.jpg

WOW I can’t even describe how surprised I was with this dish. It’s sweet, salty, nutty and so good I licked my bowl clean!

I used broccolini instead of broccoli which absorbed more flavor and gave perfect bite size crunches. The stems resemble asparagus in shape, but have the taste and sweetness of broccoli. If you must, you can use broccoli but be sure to slice the stems to achieve a similar texture.

What’s broccolini you ask? ….


Broccolini is sometimes mistaken for “baby broccoli”, but it’s actually a cross between broccoli and chinese broccoli. Nutritionally speaking, broccolini and broccoli are very similar and considered to be superfoods. They are high in vitamins K and C and well known for their cancer preventing properties. Research has specifically identified broccoli with decreased risk in the following types of cancer: prostate, colon, breast, bladder, and ovarian. Click here to read more about the specific health benefits of broccoli.20140324-154808.jpgSweet Potato Quinoa:

1/4 cup dry quinoa [2 grains, 1 protein]

1/2 sweet potato [1 grain]

1/2 tsp chili powder

pinch of salt

‘Cheezy’ Broccolini:

1 tbsp nutritional yeast

1/2 tbsp tamari (or soy sauce)

1 tsp olive oil [1 fat]

1 cup broccolini, chopped [1 vegetable]

Top with:

1 tbsp (~6) almonds, chopped [1 fat]

>> Quinoa: Set your quinoa to cook with the chili powder and salt. With a knife, poke holes in the sweet potato and microwave for about 2-3 mins, until soft. Once cooled a little, peel and mash with some hot water. Mix the mashed sweet potato with the quinoa once it’s cooked.

>>Broccolini: In a skillet, saute broccolini in oil. Mix in the tamari and nutritional yeast, and set aside. This entire process should take about 3-5 minutes as you still want the broccolini to be little crisp.

Serve the broccolini with quinoa and top with 1 tbsp chopped almonds.


Quinoa Granola and a Puppy Pal

1 fat, 1 grain, 1 protein20140320-191006.jpg


Kobi made a new friend! At first, he was a bit scared. Cubby’s tail kept whacking him but I’m glad there were no hard feelings. The two spent some quality time playing outside and enjoying the first day of spring!20140320-200627.jpg

Kobi learned some good social skills from Cubby, but thankfully he didn’t start eating sticks (see Cubby above). I don’t think his little body would have handled it very well.


Later in the day, I made granola for tomorrow morning! It is protein packed, and perfectly portioned to give you just the right amounts of healthy fats, proteins, and fiber! I didn’t add any dried  fruits, but feel free to add some after you finish baking or else they will burn.

1/2 cup oats (We only had quick oats, but I would use rolled/steel cut if possible)

1/3 cup quinoa, uncooked

1.5 tbsp whole flax seed

1/2 tsp cinnamon

1/2 scoop protein powder

1/ tsp vanilla

2 tbsp almonds, chopped

2 tbsp pecans, chopped

1/2 tbsp agave

>>Preheat oven to 350F. Rinse the oats and quinoa. Combine all ingredients in a bowl and push down/spread the mixture onto a pan. Bake for about 30 mins, stirring halfway through.   [Makes 5 servings]

Soy Ginger Quinoa Salad

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Have you ever watched the documentary Blackfish?

I decided to watch it last night after I heard about the new bill being proposed by a California state legislator. The bill would ultimately ban the captivity of Orcas, causing major disruption at Sea World.

I’m fairly good at watching documentaries. By this I mean I try to juxtapose and decontextualize the information presented. However, watching this documentary was eye opening. I was shocked and often times uncomfortable. Now that’s a documentary.


If you’re interested in marine biology, politics, or enterprise corruption I would definitely suggest watching Blackfish. I’d love to hear what you all think of it!

I watched Blackfish while eating this Soy Ginger Quinoa Salad. I would highly suggest doing the same.

1/2 cup cooked quinoa [1 grain, 1 protein]

1/2 cup edamame [1 protein, 1 vegetable]

1/4 cup cucumber & carrot, chopped [1/2 vegetable]

1 small garlic clove, minced

1 tsp soy sauce/ tamari

1 tsp rice vinegar

1 tsp ginger, minced/chopped

>>Combine all ingredients in a bowl. Top with toasted sesame seeds.

Sweet Curry Miso Swami Bowl: Life Alive Remake

3 grains, 1 1/2 fats, 1/2 fruit, 1 1/2 protein, 1 vegetable20140307-152632.jpg

When I remade the Adventurer Bowl from Life Alive, it was the highlight of my day. Heck, it was the highlight of my week!

But sommeonee in the family got a little jealous. “Why do you make all the good food for yourself?…I want that for dinner tonight”


Fine! Easy enough for me. I decided to switch it up and make my dad’s favorite from Life Alive: The Swami. I’ve tried both at the restaurant and the Adventurer is still my go-to. However, the dishes are completely different so to each his own.

20140307-152650.jpg… I should probably stop with all these remakes. I mean is this even legal? Can I get sued by Life Alive for this?

20140307-152657.jpgIt would be worth it.

I think.

Sweet Curry Miso Dressing (1-2 servings) adapted from Andrea Lucas:

1 garlic glove

1 tsp freshly minced/chopped ginger

1 tsp tamari (or soy sauce)

1 tbsp lemon juice

1 tbsp water

1/2 tsp curry powder

1/2 tsp honey (or agave)

1 tsp miso paste

The Swami (1 serving) adapted from Life Alive:

1-2 leaves kale

1 cup cooked quinoa & brown rice blend* [3 grains, 1 protein]

1 oz. white/cremini mushrooms (optional)

1/3 onion

1/2 cup broccoli, steamed [1/2 vegetable]

1/2 cup shredded carrots [1/2 vegetable]

1 tbsp nutritional yeast [1/2 protein]

1 tbsp almonds, chopped [1/2 fat]

1 tbsp raisins [1/2 fruit]

1 tsp olive oil [1 fat]

>> Sauté onions, mushrooms, broccoli and carrots in oil. Chop almonds and roast them slightly  in a separate skillet to bring out flavor. Chop Kale and arrange on a dish. Add cooked brown rice and quinoa blend. Top with sautéed vegetables, almonds, raisins, and nutritional yeast. Drizzle the sweet curry miso dressing over everything.

*I used Seeds of Change ready to heat packs, but you can make your own brown rice & quinoa mix.

Toasted Apple Raisin Breakfast Quinoa

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Today at the grocery store I saw a little girl walk through every isle at least three times. It reminded me of when my cousin and I were 8. We loved to play hide and seek in the clothing racks of department stores. One day we got so caught up in our shenanigans that we completely ran off and lost sight of our parents. We started panicking (mainly for the fun of it and the adrenaline rush).20140304-121806.jpg

Do we go find our parent or do we stay put and hope they find us?

…talk about embarrassing.
20140304-121811.jpgI wonder how often people lose their kids in stores now a days. Especially now that they’ve invented those child leashes…(are you serious with those things?)

1/2 cup uncooked quinoa [2 grains, 2 proteins]

1 cup unsweetened almond milk [1/2 fat]

1/2 apple [1/2 fruit]

1 tbsp raisins [1/2 fruit]

1 teaspoon sugar (or stevia, honey, etc.)

1/4 tsp cinnamon

2 tbsp. walnuts [1 fat]

1 tsp coconut oil [1 fat]

>>If you have a rice cooker, simply add all ingredients (but the last two) and set it to cook. Otherwise, add ingredients to a pot and bring to a boil. Reduce heat to low and let simmer until the quinoa is cooked or the milk is gone (about 20 minutes). While the quinoa is cooking, toast 2 tbsp walnuts in 1 tsp coconut oil. Add agave or sugar to give them a glaze. When everything is ready, top your cooked quinoa with the toasted nuts.

Serve with more agave, cinnamon, raisins, apples, nuts as you wish.

Do you have any funny childhood stories of getting lost to share?

Orange Spinach Quinoa Salad

 1/2 fruit, 1 grain, 1 protein, 1 vegetable


I love to travel! But when I’m not, I love to hear about others’ stories abroad.

Last week our family friends left to go on vacation to St. Maarten. Yesterday they finally returned, refreshed and relaxed! When they called us from the airport, we invited them over to dinner knowing they would be tired from traveling and going home to an empty fridge.

This left me with about 30 minutes to get food ready, get the house ready, and get myself ready. I whipped up this dish in less than 5 minutes which left me plenty of time to set the table and clean up a bit.20140301-144156.jpgWhen they arrived it looked like someone slapped them in the face. I mean, no offense, your tan looks fabulous but is it really that bad to be back home? (Then again, compared to St. Maarten, this freezing New England weather probably does feel like a slap in the face.)

Anyways, our guests were so pleased to have a bit of the tropics follow them back to the chilly weather up north. This side dish was perfectly sweet and tangy to help them transition back to reality.

1/2 cup cooked quinoa* [1 grain, 1 protein]

1 cup spinach [1 vegetable]

1/2 orange [1/2 fruit]

>>Wash and cook quinoa (on the stove or a rice cooker). Chop spinach and dice orange. Toss all ingredients, and drizzle with a balsamic glaze**.

*1/4 cup uncooked

**I used a store bought fig vanilla balsamic glaze. Try making your own with 2 tsp. balsamic vinegar, and 1 tsp. agave/honey.

Where was the last place you traveled?