Power Smoothie

This is a smoothie recipe I found in “Clean Eating” magazine.  This smoothie is made with strawberries, which are a rich source of antioxidants and can help protect you against free radicals.  They support the immune system and may help with blood sugar regulation.   It’s also made with banana, which provide a variety of vitamins and minerals such as potassium, magnesium, vitamin B6 and vitamin C.

I made this smoothie as a late afternoon snack.   It made me feel good knowing that I was adding these nutrients as part of my health journey rather than grabbing junk food.


Blend 1 cup of milk, ( I prefer unsweetened almond milk), 1 scoop protein powder, 1 cup frozen strawberries, 1/2 cup frozen banana and 1 tbsp. chia seeds with ice.

Power Smoothie
Power Smoothie



Salmon Lettuce Wraps

These Salmon Lettuce Wraps are again a recipe I found in “Clean Eating” magazine.   This recipe is delicious.   What I really like about it, it’s filling yet it doesn’t give you a heavy bloated feeling like when you eat something heavy or greasy.  It’s light and yummy!  I can’t wait to make this recipe again.

Salmon has many health benefits.   It’s rich in Omega-3 fatty acids.  Salmon is one of the best sources of long-chain omega-3 fatty acids.  It’s a great source of protein, high in vitamin B, good source of potassium and loaded with selenium.   Here are some health benefits to mango I didn’t know.   Mango helps is digestion, promotes healthy gut, boosts immunity, promotes eye health, and helps lower cholesterol.   Avocado is loaded with heart-healthy monounsaturated fatty acids.     I also learned that studies suggest cilantro can help remove heavy metals from your body.  This is big since most people are unknowingly exposed to heavy metals on a regular basis.   Here is the recipe!



1 8-oz wild salmon fillet

1/4 tsp sea salt

1/8 tsp ground black pepper

1 tsp avocado oil

1/2 lemon, juiced

1 avocado, peeled, pitted and diced

1/4 cup chopped fresh cilantro

4 large butter lettuce leaves

Season salmon with salt and pepper.  In a skillet on medium-high heat, heat oil.  Add salmon and cook for 4 minutes per side.  Drizzle salmon with lemon juice; flake salmon into pieces.  In a bowl, combine avocado, mango and cilantro.  Divide salmon among the leaves; top with avocado-mango mixture.

Salmon Lettuce Wraps
                  Salmon Lettuce Wraps


Bruschetta Chicken

bruschetta chicken
bruschetta chicken


I found this recipe in Clean Eating magazine.  Its a recipe by nutritionist, Jesse Lane.  This recipe contains all the same delicious flavor as regular bruschetta, but she’s swapped out the refined white bread for protein-rich chicken to help keep blood sugar stable for sustained energy.

1 cup whole-grain bread crumbs

1/4 cup nutritional yeast

1 large egg

4 6-0z boneless, skinless chicken breasts ( I prefer chicken thighs)

sea salt and ground pepper to taste

2 large tomatoes, seeded and finely chopped

1/4 cup chopped fresh basil

1 clove garlic, minced

3/4 tsp balsamic vinegar

3/4 tsp olive oil

1 1/3 cups grated mozzarella ( goat cheese preferred)

1.  Preheat oven to 425 degrees fahrenheit.  Line a large baking sheet with parchment paper.

2.  Mix bread crumbs and yeast on a plate.  In a bowl, lightly beat egg.  Sprinkle chicken with salt        and pepper.  Dip chicken into egg then coat with bread crumb mixture.  Place on prepared sheet and bake for 15 minutes.

3.  Meanwhile, prepare bruschetta:  In a medium bowl, combine tomatoes, basil, garlic, vinegar and oil.

4.  Top each breast with bruschetta and cheese.  Bake until chicken is no longer pink inside and cheese has melted, 10 to 15 minutes more.