Entries Tagged as 'Food & Recipes'


Soup and Friendship.

vegan soup recipes

Cook with a friend.

Eat with a friend.

Laugh with a friend.

I sit here sipping Turmeric Ginger Tea with hints of licorice root, lemongrass and orange peels enjoying the company of my friend before I hit the books and study some more. There is something extra special about a friend who is passionate about wellness. The friend who enjoys spending Saturday evening roaming Whole Foods for organic sweet potatoes, organic kale, and organic brocolli.  The friend who has just as much fun creating new healthy recipes as I do. The friend who I can cook with, eat with, and laugh with all together.  It’s the social aspect of sharing late night tea and memorable conversations together and the uplifting spirit we bring one another.  I always leave her feeling just a little calmer and always with a smile.  This friendship is about relating to one another and connection.

Ahhh…but you came here for the soup, right? Here’s what Ashley of Bodhi Life and I came up with. It’s so simple, flavorful and delicious!!! We’re making it again this week. It’s now time to study. What a peaceful Saturday evening.  Soup and friendship.

Sweet Potato Kale Soup  

  • 2 large organic sweet potato
  • 3 cups organic brocolli
  • 1 large bunch organic kale
  • 2 scallions
  • 4 cups water
  • 1/2 fresh lemon squeezed
  • 1 TBSP cumin
  • 1 tsp ground turmeric
  • 1 tsp ground ginger
  • dash cayenne
  • dash cinnamon
  • optional: topped with fresh cilantro and avocado

Bring the water to a boil, cook the potatoes half way and then add brocolli and scallion. Once the potato and brocolli are almost ready, add kale, spices and lemon. Total cook time is about 20 minutes.  Top with optional cilantro, avocado and more lemon juice.Best served with a side of friendship.


Lunch with friends

Healthy Philadelphia Foods

Lunch is better late than never. Especially with fittie friends friends…on the floor…

Lunch and business with Ashley of Bodhi Life. Thanks for a delicious lunch, my friend. XOXO.


Protected: Advocare Herbal Cleanse Day 3

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Protected: Advocare Herbal Cleanse Day 2

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Advocare 10 Day Herbal Cleanse

Who’s idea was it to start a cleanse on Superbowl Sunday? Oops, my bad. February 1 sounded like a great day to kick off the group 10 day herbal cleanse and 24 Day Challenge a few weeks ago before I realized it was Superbowl Sunday. Kudos to the seven of us who started this morning anyhow. I usually do this cleanse twice a year and unlike a fast it encourages healthy nutritious eating the entire time. Hopefully with all the options you’ll all get through the football parties without too many temptations. Below is a list of the foods we remove and the foods I prefer to eat over these next 10 days. Incase you’re wondering, the intention of a cleanse is not specifically for weight loss. Many who do this cleanse, however, find that weight loss is one of the results…especially when combined with the 24 Day Challenge.

Just a little confession to my group before we all get started. I decided this time around I’d get a jump start in order to document and share my eating habits and workouts each day. Here’s my Advocare herbal cleanse day 1. The password was sent to all of you and will be the same every day. Please feel free to ask questions, share recipe ideas, and support one another on the group Facebook page.  Happy cleansing.

PROTEINS Eggs, Chicken, Turkey, Fish (Salmon, Tuna, Cod…), 93% Ground Turkey, Edamame

VEGGIES Spring Greens, Kale, Spinach, Broccoli, Cauliflower, Green Beans, Peppers, Brussels Sprouts, Cucumbers, Carrots, Celery, Onions

FRUITS Apples, Bananas, Oranges, Grapefruit, Berries, Pears, Mango, Pineapple, Tomatoes

STARCHES Sweet Potato, Brown Rice, Oatmeal, Beans, Lentils, Quinoa, Whole Grains (Buckwheat, Bulgur, Barley)

FATS Avocados, Almonds, Cashews, Natural Nut Butters, Seeds, Oils (Olive, Coconut, Flax in moderation)

REMOVE  White Flour, Sugar (including Honey and Syrups), Fried Foods, Processed Foods, Deli Meats, Hydrogenated Oils/Butter (including Creamy Sauces), Dairy, Alcohol, Soda, Coffee (including decaf)

WATER  68 ounces water/day. 80 ounces water/day on hot yoga days. Drink hot tea daily.


Protected: Advocare Herbal Cleanse Day 1

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Banana-Walnut Yogurt Muffins


healthy banana walnut muffins

I made these Banana-Walnut Yogurt Muffins last night around midnight. I’m working nights this week and really enjoying the opportunity. This recipe adapted from Women’s Health is quick to put together and turned out pretty tasty. These muffins are nutritious and great for breakfast. You can always add a handful of chocolate chips if you prefer a more dessert-like muffin.  I usually have a thing for bananas with chocolate chip when it comes to baking but I actually like this recipe without the chocolate. I’m thinking about doing a similar recipe this week with raspberries and blueberries. Hope you enjoy these midnight muffins. It’s 6:30am so good‪ morning and good night. I’m off to sleep.


  • 1 1/4 C oatmeal
  • 1/2 C brown or white rice flour
  • 1/4 C ground flaxseed
  • 2 eggs, beaten
  • 1/4 C plain Greek yogurt
  • 3 medium ripe bananas, mashed
  • 1/4 C honey
  • 1/4 C pure maple
  • 1/3 C coconut oil
  • 1/4 C walnut pieces
  • 1/2 tsp Vanilla
  • Optional: add 1/4 cup chocolate chips


  • Preheat oven to 375 degrees
  • In a large bowl, whisk together oatmeal, flour, flaxseed, baking powder, and baking soda.
  • In a separate bowl, whisk together eggs and combine with yogurt, bananas, honey, and oil.
  • Add flour mixture and fold in walnuts.
  • Divide batter into paper-lined muffin cups
  • Bake for 18-20 minutes or until tops spring back when lightly touched
  • Cool on a wire rack.

Makes 12 muffins


Red Beet Latkes

Red Beet Latkes

I can’t take credit for tonight’s delicious twist on Latkes. We can thank Amy for her Red Beet Latke recipe over at What Jew Wanna Eat (yeah, that’s right…. What Jew Wanna Eat and she rocks). I know… I know… my creation of them aren’t as pretty but don’t judge a book by it’s because every beet lover will love these latkes! I thought maybe it was just the birth doula in me and wasn’t going say this but at first glance it looked like a plate of placenta to me.  But then doula Heather over at Ordinary Miracles sent me a message a few minutes after I shared this and said the same thing! So anyways…

I’m known to mess with already perfect recipes either because I like to make them healthier or to make do with the ingredients in my kitchen. I say stick to Amy’s recipe but I used one less egg than the recipe called for because I’ve noticed over the past few nights it makes for crispier Latkes. I love beets with Greek yogurt (or sour cream) and dill, especially in this beet soup Red Ukranian Borsht so I topped these red beet latkes with a little of both. Do I dare confess I rocked out in my kitchen to Matisyahu while I made these? Known for blending Jewish themes with reggae, rock and hip hop beatboxing. Oy! Could I be any more festive tonight?  Happy 6th night of Hanukkah. Enjoy…


  • 3 medium red beets, washed well peeled
  • 2 tablespoon red onion, minced
  • 1 garlic clove, minced
  • 1 egg, whisked 2-3 tablespoons all-purpose flour (or gluten-free flour)
  • ½ tsp cumin dash pepper
  • dash salt and some more for sprinkling on latkes Olive Oil
  • Olive oil

But wait!  Don’t throw away the beet leaves and stems! Beets along with the stems and leaves are a unique source of phytonutrients called betalains.  Did you know they’re also packed with vitamins, minerals, and antioxidants? Just a half cup of cooked beet greens have 30 percent of your daily vitamin C intake and a good dose of vitamin A too. Prepare beet greens and stems as you would prepare spinach or kale–boil saute, or try baking fresh beets crisp. Seriously, they’re yummy and make a great side dish.


  • Shred raw beets into a bowl. Use paper towels to remove as much moisture as possible. This is the key to crispy latkes!
  • Add in remaining ingredients except garnishes and combine.
  • Heat a large skillet with olive oil over medium high heat.
  • Place ¼ cup of latke batter into oil.
  • Fry one side until well browned, about 3-5 minutes. Then flip and fry the other side.
  • Keep latkes warm in the oven and repeat with remaining batter. Serve latkes with cranberry sauce or top with Greek yogurt, sour cream and/or dill.  

Spiced Chocolate Sweet Potato Latkes

chocolate sweet potato latkes

I’m on a roll with the sweet potato pancakes. I’m actually thinking about doing a different latke for eight nights in a row. Stay tuned….Zucchini latkes with avocado and cilantro for dinner.


  • 2 medium sweet potatoes, washed and grated
  • 2 eggs
  • 2 TBSP flour (or brown rice flour)
  • 2 TBSP organic raw dark cacao powder
  • 2 TBSP raw organic honey melted (use sugar if you like them real sweet)
  • dash salt
  • 2 TBSP Olive oil for frying
  • optional tiny dash cayenne, ginger or nutmeg if you like spiced chocolate


  • Grate sweet potatoes using a hand grater into a bowl.
  • Add eggs, flour, melted honey, salt and stir.
  • Add cocoa powder, and optional spice.
  • Add oil to skillet and heat medium to high.
  • Scoop 1/4 cup of mixture and round and flatten slightly with back of spoon.
  • Fry until golden brown, about 2-3 minutes on each side.
  • Serve and top with raw honey, sour cream, Greek yogurt or whip cream. 

Cranberry Maple Brussels Sprouts

cranberry maple brussels sprouts

Looking for a simple, seasonal way to include some healthy greens and incorporate fresh cranberries packed with health benefits?  This time of year, fresh cranberries are found everywhere and an entire 1 pound bag is usually just $1.00. You can use them in anything from fish and meat dishes to salad toppings, desserts, drinks and stir-frys. Besides being a good source of antioxidants they add a wonderful tart yet sweet kick, especially lightly cooked with pure maple syrup.


  • 1 lbs shaved brussels sprouts or whole brussels sprouts cut in half 
  • 1 TBSP Olive oil
  • 1/2 cup fresh cranberries cut in half
  • 1/8 cup Pure maple syrup (not maple pancake syrup)
  • 1/2-1 teaspoon lemon zest and a squeeze of fresh lemon juice
  • dash sea salt


  • Heat the oil in a skillet on medium-high heat.
  • When the pan is hot add the brussels sprouts and cook for 5 minutes, stirring until lightly browned.
  • Add the cranberries, maple syrup, lemon zest and sea salt and cook for another three or four minutes.
  • Add a squeeze of lemon and serve hot.

I served these with Sweet Potato Latkes.

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