Tomato-Lime Salsa Dip


1 cup diced tomatoes

1/2 cup diced red onions

1/2 cup chopped cilantro 

1 small chopped green bell pepper

1 med chopped jalapeño or chili

Juice of one med lime

1 tsp oregano

Sea salt and black pepper to taste


1- In a food processor or by hands, mix together all chopped ingredients  

2- Mix together all ingredients and transfer into a bowl. Cover and place in the refrigerator or serve at room temperature

Can be served with eggs, vegetables, whole grain chips or as a side dish

Recipe Credit: Chef Michelle from La Talaye, Nyack, NY

Coconut Curry Rice


  • 2 teaspoons curry powder
  • 1 cup jasmine rice
  • 3/4 cup coconut milk
  • 1 cup water
  • 1/2 teaspoon salt


  • Add coconut milk, water, salt, and curry to a pot and mix well.
  • Bring to a boil.
  • Stir in the rice.
  • Reduce the heat and simmer, covered, for 15-20 minutes or until all the liquid is absorbed.
  • Remove from heat and fluff and serve with your favorite protein!

Spinach Stuffed Portobello Mushrooms

Servings 4

Nutrition Per Serving

Serving size: 1 mushroom; Calories: 153; Fat: 9g; Carbohydrates: 13.5g; Sugar: 2g; Sodium: 441mg; Fiber: 4.2g; Protein: 7.8g


·      4 Portobello mushroom caps, stems removed, wiped clean

·      Olive oil cooking spray

·      1 teaspoon kosher salt, divided

·      ¼ teaspoon black pepper, divided

·      10oz frozen chopped spinach

·      2 tablespoons olive oil, divided

·      1 small onion, finely chopped (6oz)

·      1 tablespoon minced garlic

·      ¼ cup grated Parmesan


1.     Preheat broiler, setting temperature to high. Set oven rack in the middle of the oven. Line a baking sheet with foil.

2.     Spray the mushroom caps with olive oil cooking spray on both sides. Sprinkle with ½ teaspoon kosher salt and ⅛ teaspoon black pepper. Broil 5 minutes on each side, or until just tender.

3.     Meanwhile, defrost spinach in the microwave according to the directions on the package (my package said to cut a small slit in the wrapper, place on a microwave-safe plate and microwave for 4-6 minutes). Place in a colander to drain. When cool enough to handle, press on the cooked spinach with your hands and extract as much water as possible out of it. Repeat this until you're sure you can no longer extract more water.

4.     Remove mushrooms from oven. Heat 1 Tbsp. olive oil in a large skillet over medium heat, about 3 minutes. Add the onion and cook 5-7 minutes, stirring occasionally, until golden. Add the garlic, spinach, ½ teaspoon kosher salt and ⅛ teaspoon black pepper and cook, stirring to combine everything, 1-2 more minutes. Remove from heat and allow to cool a few minutes, then mix in the Parmesan.

5.     Evenly distribute the spinach mixture among the mushrooms. Don't press down on the filling - it's prettier when it's piled high on top of the mushrooms.

6.     Place back under the broiler for 2-3 minutes, or until filling is golden.

Recipe credit: Healthy Recipes Blog

Asian Cucumber Salad

Servings 6-8


·      4 cups of very thinly sliced seedless cucumbers (i used mini cucumbers)

·      ¼ cup of finely sliced red onion

·      ¼ cup of fined diced red pepper

·      ¼ cup of rice wine vinegar

·      1 teaspoon of honey

·      1 teaspoon of sesame seeds

·      ½ teaspoon toasted sesame oil

·      ¼ teaspoon of red pepper flakes

·      ½ teaspoon of sea salt


Add VERY thinly sliced cucumber, sliced red onion, diced red pepper, and sesame seeds to a medium size bowl. Set aside.

In a small bowl mix together rice wine vinegar, honey, toasted sesame oil, red pepper flakes, and sea salt.

Serve immediately or cover and let sit in the refrigerator for an hour or two to let all the flavors meld.

Recipe credit: Joyful Healthy Eats

Sweet Potatoe Chips


·      1 1/2 pounds sweet potatoes

·      1/3 cup olive oil or coconut oil

·      sea salt


Preheat the oven to 400 degrees F. Line several baking sheets with parchment paper and set aside. Use a mandolin slicer to cut the sweet potatoes into paper-thin rounds. (I set mine to the thinnest setting.) You can use a knife to do this, but it takes much longer.

Pile all the sweet potato rounds into a large bowl and pour the olive oil over the top.

Gently toss to coat every piece with oil. Then lay the sweet potato rounds out on the baking sheets in a single layer.

Sprinkle the chips lightly with sea salt. Bake for 20-25 minutes until crisp and golden around the edges. Remove from the oven and cool for 5 minutes on the baking sheets. Then move the chips to a bowl, or plastic bag to store.

If you happen to find a few chips with soft centers, pop them back in the oven for about 5 minutes.

Recipe credit: A Spicy Perspective

Cilantro Lime Rice

Servings 4


·      1 cup long grain rice

·      2 cups chicken broth

·      1/2 teaspoon salt

·      1/4 teaspoon ground cumin

·      2 Tablespoons fresh lime juice

·      1 teaspoon lime zest

·      2 Tablespoons chopped cilantro


Combine the rice, chicken broth, salt and ground cumin in a large saucepan or skillet. Bring to a boil over medium-high heat. Cover with lid then reduce heat to medium-low. Let simmer 20 minutes.

Remove from heat, but keep lid on. Let stand with lid on for 10 minutes. Remove lid and add in lime juice, zest and chopped cilantro. Fluff with a fork and serve warm.

Recipe Credit:

Parmesan Roasted Carrots

Servings 8


·      4-5 cups baby carrots

·      1/4 cup olive oil

·      4 cloves (2 teaspoons) minced garlic

·      3 Tablespoons grated parmesan cheese

·      1 to 2 Tablespoons panko bread crumbs, optional

·      3/4 teaspoon kosher salt, more to taste

·      1/4 teaspoon ground black pepper, more to taste

·      Chopped parsley, optional

Preheat oven to 400°F and line a baking sheet with foil. Spray with non-stick cooking spray.

Place the olive oil, garlic, Parmesan, breadcrumbs, salt and pepper in a large zip top bag. Add the carrots and shake until they are well coated. Then spread out onto the prepared baking sheet.

Bake for 20 - 25 minutes, or until tender. Toss with a spatula half way through.

Remove from oven and serve immediately. Top with fresh parsley if desired.

Recipe credit: