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Wednesday, December 5, 2012

Post Holiday Detox Cleanse

Feeling sluggish, stressed out, overweight or overwhelmed by cravings?

Join me for a 10 Day Post Holiday Detox Cleanse!
January 14th- 23rd
What is this cleanse all about? 
  • This is a FOOD cleanse so you will be enjoying breakfast, lunch and dinner each day :)
    • We will be eliminating all processed foods, animal products, sugar, soy, dairy, gluten, caffeine and alcohol. Not bad right?
    • You will eat many of the foods you enjoy now on a daily basis such as rice, lentils, quinoa, beans, fruits, vegetables, hummus, nut butters and steel cut oatmeal. These foods are perfect to warm up our bodies in the winter months. They are also anti-inflammatory so they reduce the chances of age related disease and enhance overall quality of health.
  •  I will be supporting you the entire time! I will be here for motivation and coaching throughout the cleanse- starting with a kick off call 4 days before the cleanse starts and post cleanse. I will have open office hours for 1 on 1 calls, and email support daily.
  • I also believe group support is the greatest gift! I will be setting up a private Facebook page so we can each support one another to achieve our goals. This tool will provide support, new food ideas, and tips to be successful. Since we are in this together we can share best practices.

What you may experience
  • Weight loss 5-10 pounds
  • Increase of energy (no afternoon slump!)
  • Enhancement of skin appearance
  • Decrease of bloating
  • Improved mental clarity - able to focus better on daily tasks
  • Reduction or elimination of sugar cravings
  • Headaches, minor pains may disappear
  • Sleeping straight through the night

What the 10 days will look like
  • Days 1-3
    •  At least once you will ask yourself "Why did I choose to participate in this cleanse again?" The answer is only days away - your body will THANK you at the end of it all!
    •  You will get out of this cleanse what you put into it. The closer you stick to the guidelines, the better the results will be, but seriously, you get props for even getting this far, and I want your experience to be as enjoyable as possible!
    • These days will be the toughest, especially if you drink lots of caffeine and consume a lot of sugar. It varies for each person but headaches, crankiness and tiredness may occur. This is totally normal and if it happens it means the detox is working! Before we start the cleanse we will discuss how to minimize these symptoms by gradually reducing our consumption of these foods before the cleanse.
  • Days 4-7
    • You will start to feel positive changes!
    • You may experience more energy, weight loss, an elevated mood or less bloat.
  • Days 8-10
    • You will feel like a NEW YOU!
  • Days 11-12 (Post cleanse)
    • It is very likely that whatever indulgences you enjoyed only 10 days ago no longer appeal to you. 
    • You may even have a new attitude or "swagger" towards the foods that you put into your body. This is wonderful news!!!
    • We will also work together to slowly re-introduce our "old" foods back in our diets.

What's included?
  • Kick off conference call where we will go over the details of the cleanse, how to prepare and all questions will be answered.
  • Program packet- includes over 25 recipes, snack list and daily checklist
  • Private Facebook page for community support
  • 1 on 1 personal support during and post cleanse.
  • Plus! Unlimited email support from myself throughout the program.

I am sure you are all wondering HOW DO I SIGN UP? Click the Paypal link below to get started!

Buy before December 23rd and only pay $75
After December 23rd the cost will be $97

Consult with a physician before starting this cleanse if you have any health/medical concerns. Do not stop taking any medication without approval from your doctor.  If you are pregnant or nursing always check with your doctor before stating this cleanse or any other detox.

Healthy Addiction makes no guarantees regarding the results to be achieved from this 10 day cleanse and results are likely to vary from person to person.

Sunday, November 4, 2012

Crunchy Salty Snack!

I am a big pretzel fan, theres something about a crunchy, salty snack that always filled me up! When I was at the store I noticed this new brand Essential Eating Sprouted Whole Grain Pretzel Puffs. I turned over the package to check out the ingredients and was very impressed: sprouted whole grain wheat flour, water, organic extra virgin olive oil, salt, yeast and soda.

I love clean eating snacks where all the ingredients are understandable, limited to around 5 total, and have no additives or preservatives.

When I started to research this brand I found out the sprouted whole grain wheat flour actually digests like a vegetable, so its very easy on our bodies!

This brand also offers a range of pastas too that I can't wait to try.

Monday, October 8, 2012

New treat that is epic!

In our household we try to avoid all processed and packaged foods and eat a clean diet. However, I travel a lot for work so making healthy decisions on the road is extremely important.
I am sure many of you have heard of the LARABAR "granola like" bar on the market. Each bar "is a delicious blend of unsweetened fruits, nuts and spices. Made from whole food, each flavor contains no more than nine ingredients. Pure and simple, just as nature intended". They are not cooked or baked and are perfect to grab as a quick snack to hold you over until your next meal.
I recently went to the store and saw a display for UBER LaraBars. I had never heard of this product line but I love anything and everything banana so I thought I would give the Bananas Foster a try.
THIS BAR WAS EPIC! Sweet and Salty (prefect for those of us who don't have a sweet tooth but love salty foods) and so dessert like I actually felt guilty after eating this bar. It will seriously take the place of any decadent dessert. It comes in 4 flavors- banana fosters, apple turnover, cherry cobbler and roasted nut roll.

Bananas Foster's Ingredients: almonds, walnuts, brown rice syrup, dates, dried bananas , sea salt, honey, pecans and cinnamon.

This product does not contain refined sugars but still needs to be eaten in moderation as an occasional treat.

Let me know if you love this bar as much as I do!

Sunday, September 23, 2012

Homemade ice cream cones!

At the end of dinner do you ever crave a big bowl of ice cream? Here is a simple way to make homemade banana ice cream (which just happens to be my favorite flavor since I was little).

Cut bananas in half and flash freeze on a cookie sheet. Once frozen place in a large zip lock bag for storage. Freezing them first on a cookie sheet prevents them from sticking together in a bag.

Remove desired number of bananas and place in a food processor- blend until smooth (feel free to add a little water or almond milk if needed), then pour "soft serve" banana ice cream into a freezable container and refreeze.
You can enjoy soft serve ice cream at this point too! Mix agave nectar and cocoa powder together for a simple chocolate syrup topping.

Once the banana mix is refrozen scoop with an ice cream scoop and enjoy! 
(Add chopped walnuts or cacoa nibs in place of sprinkles)

Saturday, September 15, 2012

Copenhagen- Denmark

Do you ever have those moments that you pinch yourself to see if its real? That's what happened to  me this summer when I got a phone call from my husband asking me if I wanted to go to Denmark. His company was sending him abroad for a meeting so I got to tag along for a long weekend.

The only things I knew about Denmark before I left were:
  • They are the happiest country in the world.
  • They are the most organic country
  • They have very low obesity rates
It was almost like Denmark was made for me! I was so excited to absorb their culture and see how everyday people live and eat a healthy life.

The food in Denmark was amazing!!! Each morning I usually had Greek yogurt with a Rhubarb compote and muesli. Fruit was rare but I had to share a photo of the big breakfast we got on the last day, it was amazing.

The cost of food in Denmark is extremely extremely high. From a health perspective this makes me realize that the population makes an investment in their food choices. Where in America we tend to gravitate towards cheap meals and low cost purchases. Its noted that Europeans actually spend 25% of their incomes on food, that's a lot! So the take away here is to make the investment in our food choices!

The people of Denmark ride bikes EVERYWHERE!!! Copenhagen had separate bike lanes and even separate bike traffic lights. They also have walking trails all over the place. Jason and I must have walked 10+ miles a day taking in all the sites, it was exhausting but that is a way of life here. So my take away is find tiny ways to live a more active life- take the stairs, park farther away, take a walk during a conference call etc.

Processed food in Denmark was extremely hard to come by. Even the 7-11 sold fresh croissants and danishes which is a favorite here for breakfast along with a coffee. Unlike here in the US where we eat a big breakfast of pancakes or bacon and eggs. Take away here is to lighten up  our breakfast and eat until your 80% full.

And the last big difference I noticed is that lunch was the big meal of the day and they ate slowly. This was such a new experience for my husband and I. We know we should eat slow but being in a culture that practices this, is truly life changing. So slow down you meal- use chopsticks or hold the fork in your opposite hand, and make lunch your biggest meal of the day.

Overall we had an amazing trip and the best recipe trick we learned was with Edamame. In Denmark they serve it with fresh lemon squeezed over top, instead of soy sauce. We were hesitant at first but were obsessed, its so refreshing and easy! We have made it twice already.

Tuesday, September 11, 2012

Dirty Apples

When you see the photo above what is your first thought? For me its a delicious sweet apple!

I had an eye opening conversation with a local farmer today that I wanted to share. The farmer was apologizing to his CSA customers for the dirty apples. I asked him what he meant by dirty apples and he showed me the spots and brown/yellow coloring. He said he was in the hospital for 6 weeks and his apple trees did not get sprayed (they use many natural sprays) as much as he would have liked. The farmer was embarrassed by their appearance. My first instinct was who cares they are sweet and delicious!

The farmer said people talk and are upset. They make complaints that the apples aren't perfect (meaning appearance only). To me this is eye opening!!! People would rather have an apple sprayed with more chemicals just so it looks like this????

When you go to a grocery store many of the fruits and veggies contain chemical additives and preservatives so the produce ripens on the shelf. This takes away from the taste too!
Next time you go shopping or stop at a farmers market have a new perspective, just because its not "perfect" to the naked eye doesn't mean its not delicious and great for your health.

Wednesday, August 15, 2012

Baked Salmon and Carmelized Figs

My husband and I choose to buy all of our local meat from a farm where we know the farmers and can see how the animals are raised. When we moved, we knew we were leaving behind our beloved Springfield Farm and decided it was worth the drive if we couldn't find another place to go. We asked around and checked out Local Harvest before we found an amazing local organic farm called Rumbleway.  This place is a new favorite as we have quickly become regulars! The best part is last time I went to the farm they had Salmon- I am not a huge fish lover (yet) but decided it was something we had to try. 

For dinner we grabbed some veggies from the frig (cherry tomatoes from our CSA and asparagus), lined a tray with parchment paper, cut some fresh basil and topped with olive oil, lemon juice, salt and pepper. We rolled the parchment paper into a pouch a baked at 400 degrees for 15+ mins (time varies depending on thickness of the Salmon).

It turned out perfect and we had easy clean up too!

After dinner I laid down reading the latest copy of Whole Living Magazine and as soon as I read the new fig yogurt recipe I jumped up and ran outside. My little brother gave us a mission fig tree as a housewarming gift and I saw a few ripe ones on the tree this morning. I picked two and was back in the kitchen to make a 5 minute dessert that was heavenly.

Cut figs in half. Heat pan to medium, add a TB of honey and place figs cut side down. Wait 5 mins until they caramelize.

In the meantime pour yogurt in a bowl, top with a drizzle of honey, cinnamon and we opted for sliced almonds (you could also use pistachios or walnuts). Then add the cooked figs. That's it!! 

What are your favorite healthy meals?

Tuesday, August 14, 2012

Sneak peak of my new pantry!

As you all know I moved from a tiny little row home in the city where storage was hard to come by. The cartoon above depicts how tiny our little make shift "pantry" was..... actually it was a storage closet to hide the switch box. So, as a girl who loves cooking I dreamed big of and organized pantry.

In preparation for the move (ok this may have been a year before we even sold our house) I used a gift card and bought all these cool glass jars from Crate & Barrel and broke out my label maker- Best Saturday Night Ever!  Then they were shoved and stacked back into our tiny little pantry just waiting for their own space one day.

Forgive the primed cabinet (we are painting them all) but here is our cool corner cabinet we are using to house our spices and liquids.

Cabinet Must Haves-
  • Natural Peanut Butter
  • Braggs Liquid Aminos
  • Raw Honey
  • Nutritional Yeast (gives dishes a "cheesy" flavor)
  • Coconut Oil
  • Apple Cider Vinegar
  • Balsamic Vinegar
  • Sea Salt

Here is a close up of our tiny little jars- I love it!

Any here is our pantry- each jar has its own space and according to my dad it looks like a "damn health food store" (that just may be the best compliment to date, or at least I am taking it as a compliment... haha!)

We have all our grains, nuts, seeds, dried fruits and flours ready to be used to create a delicious meal.

Pantry Must Haves-
  • farro- perfect for any warm breakfast
  • buckwheat groats- perfect for muffins or vegan overnights 
  • oatmeal
  • almonds
  • walnuts
  • raisins
  • chia seeds- perfect to add to yogurt, soups, oatmeal, salads etc.
  • hemp granola- perfect topping for my acai bowls
  • wheatberries - one of my favorites to mix with roasted or fresh veggies
  • quinoa
  • chickpeas- I add these to everything
  • dates- cut in half with a little sea salt and a pecan pressed inside (its like salted turtle)
  • cacao- great to make impromptu hot coco or flavor a pudding or smoothie
  • tuna fish
  • ground flax
  • steel cut oats- love these!
  • lentils
  • goji berries
  • mulberries
  • brown rice
  • whole wheat flour
  • cane sugar

Kitchen before and after pictures coming soon!! :) 

Saturday, August 4, 2012

Grilled Vegetable Salad

After a long day of painting and yard work, I came inside hungry and with no plans for dinner. Here is an amazing salad that I quickly made, using whatever I could find in the frig. Whats perfect about this meal is you can use any produce or even top with a whole grain ( like quinoa or wheat berries) or a lean protein (chick peas, chicken, hard boiled eggs etc).

Romaine lettuce (chopped)
Grilled corn (cut off the cobb)
Grilled zucchini (diced)
Grilled carrots (diced)
Sauteed avocado- this turned out great! Just a little EVOO and sea salt cooked on med heat
Feta cheese
Annie's Organic Balsamic Vinaigrette

Tuesday, July 17, 2012

Local CSA

To be honest one of the most exciting parts of moving out of the city was finally being able to join a local CSA. If you have never heard of this before, it is Community Supported Agriculture where you basically buy a share in a farm and reap the benefits of fresh local produce. Not only to you get to build a relationship directly with the farmer but its also a great way to get exposed to new fruits and veggies.

We picked up our first share last Tuesday and were BLOWN AWAY! Look at what we got:
"we opted for a full share since we eat so many fruit and veggies but you can also get a 1/2 share"

Raspberries, bell peppers, eggplant, beets, zucchini, squash, jalapenos, corn, peaches, nectarines, tomatoes, cucumbers and fresh eggs (the eggs were an additional part of the program).

We pick up a basket like shown above from Wilson's Farm each week for 16 weeks (that takes us into October) and receive fresh local eggs every other week.  One of the really cool things about this specific CSA is they have a "trade table", so if you don't like beets for example you can trade it in for more corn or vice versa.

Here are a few breakfast meals I have enjoyed this past week:
 Fresh green juice, nectarine and raspberries
Sliced nectarine and zucchini and squash egg scramble

Check out Local Harvest for a CSA near you!

Friday, June 29, 2012

Green Smoothie

When IIN posted a link of summer smoothies I couldn't wait to try some! First on my list was Beauty That Moves-Green Smoothie.

If you are looking for a refreshing drink or something a little sweeter this smoothie is perfect! (Its great for kids too! They will never taste the Kale)

Plus the added hemp seeds are a great way to increase protein and did you know hemp seeds contain all 10 essential amino acids?

(Sorry for my walls, the backsplash is coming today!)

Recipe (serves 1)
3 kale leaves (destemmed and washed)
1 cup of frozen fruit (I used pineapple, mango and strawberries)
1 frozen banana
1 TB hemp seeds
1 1/4 cup of almond milk
1/2 cup of H2O
1/2 tsp honey or maple syrup to taste

If you haven't tried drinking from a glass straw, you must! Also these glass jars I picked up from Michael's for $1 are perfect for any smoothie or layered salad you pack for lunch.

Friday, June 22, 2012

How to freeze avocados!

This is genius!!!!!!! gives step by step instructions on how to freeze avocados. This is a perfect quick trick to save those avocados before they turn brown. 

Sunday, June 17, 2012

Our pets are family!

Our two dogs (Bella- 5lb yorkie & Somer- 70lb chocolate lab) are part of our family, so we make sure they live the same nontoxic lifestyle as we do. They enjoy premium organic pet food Orijen that contains fresh regional ingredients and live a healthy active lifestyle.

That being said a friend of mine recently moved Southlake, Texas and opened an Organic Pet Spa. (I am so proud of her but definitely wish she still lived in MD still so we could take advantage of her services).

Southlake Crossing Pet Spa uses all natural and organic products with zero chemicals or preservatives. I think this is fantastic! Many times we are careful with the products we put on/in our bodies but forget about some of the "family" members that fill our hearts each and every day.

If you live in Texas or know someone who does make sure to check out this Pet Spa for all your furry friends.

Monday, May 14, 2012

Farro Porridge

I have a love affair with farro. This tiny grain came into my life and has stolen the #1 spot over steel cut oats, oatmeal, and rice pudding. Farro is a nutrient dense alternative to wheat and is low in gluten. It also has more protein than most traditional grains which helps keep you statisifed longer.

Farro can be used many ways- as porridge, in soups as a side dish, risotto, farro pasta and more. 

This quick farro porridge with berries is a new favorite in our household.

 (Sorry about the poor photos, I just snapped them quick with my camera phone)
1 cup cracked farro
(If you can't find cracked farro, feel free to also buy whole farro and place in a food processor for about 5 minutes or until powdery with some chunky pieces)
3 cups water
a few pinches salt

Add-in:2+ Tbsp maple syrup
1/2 cup milk or creamer (for pouring over top as desired)
1 cup sliced farmer's market organic berries
1/2 cup crushed raw walnuts
other: additional berried, dried fruits, spices like cinnamon, vanilla..
1. Add farro to dry soup pot - over high heat. Allow grains to toast in dry pan for about a minute. Tossing around a bit.
2. Add in water and salt.
3. bring to a boil, reduce heat to low and simmer for about 15 minutes. If you simmer covered with a lid be sure to monitor closely - as farro can bubble quite rapidly - spilling over the pot. NOTE: this method is for cracked farro. Whole grain farro will take longer to cook.
4. When farro has reached a cooked consistency, add ingredients like maple syrup and spices.
5. Serve in a bowl with milk or creamer poured over top - I like a nice amount to loosen the cooked farro.
6. Add berries and walnuts - and anything else. Serve!
This was the final product and it was delicious. I added in maple syrup, crushed walnuts, fresh organic blueberries and a splash of almond milk.


Friday, May 11, 2012

Japanese inspired "hot dogs" & wasabi fries

I am a huge fan of Japanese food, all I need are some cucumber (Maki) rolls, a seaweed salad and some edamame and I am good to go. When I recently read the new issue of VegNews they had a recipe called "Negimiso Veggie Dog & Wasabi Oven Fries" that made my mouth water.

It looks like a strange combination but trust me it was delicious and simple to make.

Veggie Dog
Serves 4
Miso Sauce
  • 1/4 cup of hot water
  • 2 TB white or yellow miso
  • 2 tsp sugar
  • 2 tsp arrowroot powder
Hot dogs
  • 1 tsp vegetable oil (I used EVOO)
  • 2 cups of thinly shredded green cabbage (I am not usually a fan but it made the dish)
  • 2 long hoagie rolls (use a hearty bun than a hot dog bun)
  • 4 large veggie dogs (I used FieldRoast- see comments below)
  • 2 scallions (optional)
  1. For the miso sauce, whisk together all ingredients until smooth over medium-low heat, and stir constantly for 3-5 mins until thick and smooth. Remove from heat and cover.
  2. For the cabbage, heat oil in a pan and stir fry cabbage until crisp, about 2 mins. Transfer to a bowl and set aside
  3. Cook hot dog according to package directions

Wasabi Oven Fries
Serves 4
  • 4 cuts of russet potatoes, scrubbed, and sliced 1/2" thick
  • 2 TB peanut oil or veg oil
  • 1 TB wasabi powder
  • 2 TB aonori seaweed flakes (you can also used dulse)
  • 2 tsp sugar
  • 1 tsp salt
  • 1 tsp rice vinegar (I used mirin)

  1. Preheat oven to 475 degrees and line a large baking sheet with parchment paper. Toss potato slices with oil and spread in a single layer on the pan. Roast for 20 minutes, then flip fries. Roast for another 4-8 mins until crisp.
  2. In a small bowl combine seaweed, wasabi, sugar and salt.
  3. Remove fries from the oven and sprinkle with the rice vinegar and toss. Then sprinkle the wasabi mixture above and toss again. Serve immediately.
** I tend to shy away from all "fake" meat and enjoy hearty whole foods instead. When I saw this tasty recipe I decided to go on the hunt for a real substitute and ended up trying Field Roast- frankfurters original (they have many varieties). I am so happy with my choice, they even smelled like hot dogs and were a perfect addition to the recipe above.

Here is a blurb from the company- At Field Roast we believe “real” is better than fake. That’s why our old world-style vegetarian frankfurters are made using the simple tenets of good cooking, real ingredients and uncomplicated techniques. Fresh garlic, fresh onions and our own traditional blend of spices make the difference.

.....I think I may be making this recipe again tomorrow :)

Tuesday, May 8, 2012

Its official.......

we're moving!!

This has been a long time coming, for those of you who don't know my story, my husband and I put our house on the market in Sept 2009..... ummm now its now May 2012!?! For years we endured living as "tenants" in our own home.. No toaster, no family photos, cleared counter tops, no coffee maker (although I don't drink coffee so no loss for me) and hours I mean hours sitting in the car with the dogs while our house showed. To put it in perspective from this past August we had over 500 showings, sometimes 9am on Saturday - 5pm, in which we couldn't shop or go out and have fun to kill time because we had two dogs. Lets just say I wouldn't wish any of this on anyone! But enough of the past memories because our house sold and we move out in 23 days..... YIKES!!!

So that's why I have been MIA lately. Lots to do especially since we found another home that is perfect for our little family and we will move into at the end of the month. Bear with me while we make this life transition.

In the meantime I will be spending hours on pinterest and lots of daydreaming (huge vegetable gardens that I will plant, waking up to sunshine in the county, building a personal shelf made for my dehydrator, waking up to fresh juice (since we won't have to worry about rushing around to clean for another potential buyer to come through) and cooking incredible healthy meals in our new kitchen). Our new place already feels like home!

Friday, April 27, 2012

Be honest with yourself

(Photo taken from Pinterest, source unknown)

Lots of things have been going on in our household . I am sure you noticed something was up with the lack of blog posts lately.  I promise everything will be back to normal soon and I hope to have some wonderful news to share :)

Stay healthy! Also if you have any questions that you would like answers to, remember you can always email me at or leave a comment post below.

Monday, April 9, 2012

Chai Tea

Lately, I have been loving the sweet and spicy taste of chai tea lattes! Since this little cup is filled with sugar is definitely an occasional treat. That being said I was on a mission to find an option that I could make at home and contained less sugar.

While in whole foods I found Oregon Chai, they have a few options but the slightly sweet was perfect for me. Mix 1/2 cup of chai with 1/2 cup of almond milk and you have the best morning/bedtime sweet treat! 

Wednesday, April 4, 2012

Main Street Vegan

Have you ever been sad that a book ended and you couldn't keep reading? The Penguin Group just sent over a new book Main Street Vegan by Victoria Moran that captivated me the whole way through. At first glance I thought 300+ pages about veganism... yikes, this is going to be tough to get through. They always say never judge a book by its cover because I could not put this book down! I am obsessed....possibly one of my favorite books ever!

I had heard Victoria Moran's lectures and had the opportunity to hear her speak at the Take Back Your Health Conference in northern Virgina last year. I have to tell you, this woman left a lasting impression in my life. Victoria is a very kind individual; glows from the inside out and gives off a sense of calmness when speaking. Her non-judgement approach to those who are not vegan was well translated into her new book.

To be honest, when I first opened the book I thought it would be like most vegan books on the shelves that preach, judge and share vivid details of animal treatment. Although that is okay, this book was nothing like I expected. Much like her lectures, this book was easy to follow, entertaining and encouraging. Take me for example. Yes, I thoroughly enjoy eating healthy, and eat vegan often, however I still consume animal products purchased from a local farm. That being said it was like this book was written for me, the average person walking down the street looking to refine their eating habits and live a healthier lifestyle.

The book Main Street Vegan spoke about different ways to consider how we go about our everyday lives. Have I ever really stopped to consider the treatment of the animals I viewed for entertainment at the local circus or weekend rodeo? This book provides baby steps for those individuals who want to make a change or even those who just want to learn about the vegan lifestyle.

Each chapter starts with a quote and ends with a delicious, budget-friendly vegan recipe you can try for yourself or share with others.  It is so well written that you start reading and then look at the clock to realize an hour has passed. Throughout this book you will learn how easy it is to make the transition to become vegan in all aspects of life if you choose to do so.

I can't recommend this book enough (as you can tell from my never ending blog post). It's perfect for that everyday person who wants to live a life of kindness, happiness and health. Remember, like me, you do not have to be vegan to truly enjoy this great read.
MARK YOUR CALENDARS- Main Street Vegan hits shelves April 26, 2012.

Before you leave I had to share this great recipe from the book!

Chocolate Mousse
  • 1/2 cup pitted Medjool Dates (place in a bowl with enough water to cover, leave for 10-30 mins, drain and use immediately)
  • 1/4 cup pure maple syrup
  • 1/2 tsp vanilla extract (optional)
  • 3/4 cup mashed avocados (about 1.5 avocados)
  • 1/2 cup plus 2 TB unsweetened cocoa or carob powder
  • 1/4 cup water
  1. Place dates, syrup and vanilla in a food processor and blend until smooth
  2. Add avocados and cocoa powder and process until creamy (may need to scrap down sides)
  3. Add water and process briefly
**You can even freeze this recipe for up to 2 weeks.... can we say YUM!!

Monday, April 2, 2012

Kale Vegetable Soup

So remember that soup I told you about last week? Well it turned out AMAZING, and we have been eating it daily. Not only is it extremely filling but it also has such great flavors. All from a little recipe that I ripped out of WebMD while at the dentist office... haha!

Makes 6 (but seriously it could serve a lot more)
  • 1 TB EVOO
  • 1 large onion, chopped
  • 1 large red pepper, chopped
  • 2 garlic cloves, minced
  • 2 cups of red potatoes, peeled and diced
  • 1 cup carrots, chopped
  • 6 cups of kale (about 1 bunch), stemmed, and coarsely chopped
  • 1 16oz can of low sodium cannellini beans, drained and rinsed
  • 1 14.5oz can petite diced fire roasted tomatoes, undrained
  • 4-6 cups of low sodium chicken stock (I used 6)
  • salt and pepper to taste
  • 1 TB vinegar (sherry or wine) (optional)
  • 1 TB chopped fresh rosemary (optional)

  1. Heat oil in a heavy bottom pan over medium heat. Add onion and cook 5-7 minutes until lightly browned; add red pepper, carrots and garlic; saute 5 minutes
  2. Reduce heat to medium. Add potatoes, kale, beans, tomatoes, chicken stock, salt and pepper; simmer until potatoes are tender about 10-15 minutes (when I made this soup it needed to cook a lot longer. Just periodically check the tenderness of the potatoes to know when its done).
  3. Add additional water or stock if mixture becomes too thick. Before serving stir in vinegar and garnish with rosemary. (I skipped this step)

Monday, March 26, 2012

Green Overnights

Photo source: Oh She Glows

Have you ever heard of vegan overnights for breakfast? Its kind of like a no cook oatmeal. I have made these before but they never turned out well, so when Oh She Glows posted a new recipe, I had try again. And the second time was a charm :)

The night before mix in a blender a handful of spinach or a small handful of kale, 1 large ripe banana, 1.5 TB chia seeds (these are necessary to make the recipe thicken) and 1 cup of almond milk. I also added some maple syrup to sweeten. You could also try honey or stevia.

In a separate bowl add 1/3 uncooked rolled oats and top with the smoothie mix (above). Stir together until combined and place in the frig (you do not need to cover).

When you wake up give the vegan overnights a stir and enjoy. Feel free to add granola or fruit too!

This recipe is perfect for the mornings that you need to rush out the door.

Sunday, March 25, 2012

Abbey Burger Bistro

If I walked by Abbey Burger Bistro, or someone mentioned it in conversation, it would go in one ear and out the other. A burger joint?, not a place I would openly choose to dine at. Well this is a perfect example of the lesson to "never judge a book by its cover".

My husband ate here with friends a few weeks back and brought home a menu for me. They have a clipboard build-a-burger checklist that even has vegetarian options! I love all the choices from lettuce wrap to English muffin and they even mention locally where they get their meat. So of course after seeing this, I had to go.

It was awesome! I ordered a veggie burger (made with shredded carrots, zucchini, squash etc) on an English muffin with cucumber, lettuce, roasted red pepper aioli and a side of pickles.

This is a great place to grab a drink and enjoy a meal with friends. Definitely check it out next time you are in Baltimore.

Wednesday, March 21, 2012

Super Easy Kale Chips

Kale chips are really easy to make and are a great snack to enjoy!

How to:
  • Preheat oven to 375 degrees
  • Line large baking sheet with parchment paper
  • Take a bunch of Kale and remove the center stem
    • You can do this by holding the bottom stem in one hand and sliding the other hand up the stem. The leaves will easily fall off and you can tear them in small "chip sized" pieces. You can also use scissors
  • Place kale "chips" on baking sheet and toss with 1 TB olive oil
  • Try to spread out the kale so they are laying flat
  • Sprinkle with sea salt and ground cayenne pepper (optional)
  • Bake for 10 minutes but at 8 minutes check the kale to prevent burning (you can also toss them at this point so they evenly cook)

Cleaning Eating Magazine April 2012

Friday, March 16, 2012

All natural, non-toxic cleaning supplies

As we know, cleaning supplies are some of the most toxic products in our home. More and more we find ourselves shifting towards eco-friendly products, but there are so many choices out there with false advertising its hard to know which products are the best.

"Santa Claus" introduced me to Mrs. Jone's soapbox which is all natural, non toxic cleaning supplies and they are great! They work well, smell wonderful and will make your home sparkle. All of the products are made up of natural minerals and vegetable based soaps. The prices are very reasonable and the bottles can be refilled to prevent waste.

Perfect for your home or even as a house warming gift!

Wednesday, March 14, 2012

Crunchy Snack

I made this recipe from Oh She Glows yesterday, and I was addicted!

Salt & Vinegar Chick Peas

  • 2 cups of chickpeas (I used canned)
  • 3-4 cups of white vinegar
  • 1 tsp sea salt
  • 2 tsp EVOO

  1. Bring vinegar and chickpeas to a boil. Cover and remove from heat for 30 mins
  2. Line baking sheet with parchment paper
  3. Preheat oven to 425
  4. Drain chickpeas and place on baking sheet. Toss with sea salt and EVOO.
  5. Bake for 15 mins then toss chickpeas, bake for another 15-20 mins (Please watch as they will burn quickly).


Tuesday, March 6, 2012

How to stay healthy while traveling

I travel a lot with work and its definitly a challenge to keep up my healthy routine. Here are a few travel tips that work for me.

1. Choose whole foods closest to their natural state (fruits, vegs, lean meats, eggs, whole grains etc)

2. Look for food with 5 ingredients or less (you can usually find pumpkin seeds at a gas station and they are a great snack)

3. I pack oatmeal preportioned in Ziploc bags with sliced almonds, date sugar, and raisins then add hot water from my coffee maker in the hotel room.
4. If you eat at the hotel for breakfast load up on fruit, and choose oatmeal or egg omelets with tons of veggies. Just ask the chef to cook it dry without oil or butter.

5. Snacks- I pack apples when I travel and trail mix but I also look for a local whole foods and try to pick up some items for my hotel room.

6. Lunch/Dinner- are more challenging but panera has great soups and salads, sushi, subway, grocery store salad bars, naked tacos/naked burittos at chipotle are great (organic too)

7. Drinks- I pack a glass water bottle to refill throughout the trip and pack a bottle of liquid stevia. A few drops sweeten anything (ice tea,coffee, hot tea etc) and it fits right in your laptop bag.

8. Use the pool or the hotel gym if you can. Last resort you can pack resistant bands.

**I have also been known to pack a jar of natural peanut butter and a loaf of bread but I didn't want you to think I was too crazy :)

As you can see its all about PLANNING! Map the location of your hotel and check ahead of time for local healthy vegetarian restaurants, a whole foods etc. Also pack as much as you can! I ususally pack breakfast and lunch, not only does it save money but also helps keep me on track.

What are your healthy travel tips?

Friday, March 2, 2012

Guest Blogger- Celiac Disease

I am so excited to share this guest post with everyone! A good friend of mine, has celiac disease and when I think back, I still remember her talking about the diagnosis back in high school. At that time this disease was uncommon and hard to comprehend but she has learned a great deal about celiac over the years and I wanted to share her story.

I was diagnosed with Celiac Disease almost a decade ago. At that point, I’d never even heard of gluten nor did I have any idea what foods it was in. I remember the exact moment I learned of my diagnosis; I was cutting a slice of my mother’s ridiculously good lasagna. "What the hell is a gluten intolerance???" was my first response. After finding out that gluten was found in wheat, rye and barley, I wished I had found out 15 minutes later so I could have at least enjoyed lasagna one last time.

I panicked. What was I going to eat?? I was 19 so my diet consisted of bagels, burritos and pizza. No mac' n cheese?? How does one live?? To add insult to injury I was leaving in 10 days to study abroad in Europe for three months. Goodbye schnitzel and Sachertorte. I would never get to enjoy the delicious sausage and mustard baguettes that I’d daydreamed of so many times. No Nutella crepes and baguettes in France? I might cry! The dream of pasta and pizza in Italy, gone! I went to Europe having just been robbed of my possessions and now my ability to eat. I was the only girl on the trip to lose weight! Can you imagine gallivanting around Europe for three months and LOSING weight???

When I returned to the States, I learned more about Celiac, but this was before the allergen info was found on nutrition labels and waaaaaaaay before everyone had advertised their food as Gluten Free with big, inviting letters. If I asked for a gluten free menu I’d be given a look as if I had six heads and referred to the manager. Grocery shopping was a nightmare and I had to settle for sandwiches that were gritty and dry and crumbled in my hands. I am a lover of food and am willing to try anything (within reason, no grilled tarantula for this girl!), but this was a huge challenge that took much of the joy out of eating.

That was 2002; this is 2012 and man, times have changed! Almost every restaurant I go to has at least a few gluten free options. Chefs can make gluten free foods because they are educated on what it is and what to avoid. Want a cupcake? No problem, Whole Foods, CakeLove and Sweetest Sin are just a few places that sell gluten free versions. Craving pizza? Mama Lucia's, Z Pizza and Lilit Cafe in Bethesda will be happy to serve one up. Pretzels? Just go to Giant. Pancakes? Grab a box of gluten free Bisquick and a cup of berries and you’ll have some delicious pancakes in just a few minutes!

Going out of town and nervous about eating out? Download the FindMeGlutenFree app, which gives you the gluten-free menus for chains as well as finds places that exclusively cater to a gluten free clientele. Craving cheese sticks? Just google it and the hardest part will be to figure out which recipe to use. Gone are the days of eating dry, gritty bread now that I have Sami Bakery! They provide me with delicious breads without the ridiculous calorie content of some earlier gluten free options out there. My point, my fellow glutards, is that we don't have to give up food or flavor these days; just alter the ingredients a little. I hope this helps anyone who is recently diagnosed- happy eating!

Thank you again Arielle for sharing! These are great tips for anyone with a Gluten Intolerance.

Monday, February 27, 2012

Acai Bowl

This is the recipe I was telling you about on Facebook last week! It was a delicious breakfast and super easy to make.

Ingredients: (serving size 1)
  • Use two of the Acai smoothie packets (these can be found in the frozen food section- see above)
  • 1 banana - slice 1/2 of the banana
  • 1/2 mango diced into cubes
  • 4+ TB of unsweetened almond milk (I like Almond Breeze- which can be found in the cereal aisle)
  • honey
  • granola (I used hemp granola)
  • bee pollen
  • Blend 2 smoothie packets (Follow directions on package and run under water to defrost slightly), 1/2 of a banana, and 4+ TB of almond milk. Use just enough milk to blend acai together creating a pudding like texture.
  • Pour acai mix into a bowl top with a drizzle of honey. Then top with granola, mango and banana slices.
  • Sprinkle with bee pollen.
    • Did you know bee pollen is a super food? This tiny little food provides everything a person needs to live. It is one of the richest, most complete foods that nature provides. It contains a variety of minerals, amino acids, enzymes, protein and essential vitamins. 
    • Bee pollen can also help with seasonal allergies if taken 6 weeks before allergy season (now is a good time to start.) Add this to your daily routine and your body will adapt to pollen and become less sensitive.

Wednesday, February 22, 2012

Why Organic Tea?

Did you know that conventional tea is never washed before it hits our cups? YUCK! So that means like all other conventional produce these plants are treated with a wide range of chemicals that can be harmful to not only the environment but also us. Many teas are air-dried without being washed initially which means the FIRST time tea ever touches water, is when it is placed in our mug, right before we drink it. Any harmful chemicals that were used when the crop was farmed, are released in our mugs along with the tea.  This reason alone is a great reason to choose organic teas.

Speaking of teas, I caught the tail end of the Dr. Oz show today and he mentioned a tea called Pu-erh that will shrink your fat cells.....ummm did I hear that right?!?! A tea that will shrink fat cells, where do I sign up? So I started some research on this tea and am very intrigued. This tea is usually shipped in flat round discs like shown about and is most beneficial when drank in the morning in place of coffee.

So when I went to Whole Food this evening to pick up ingredients for an Acai Bowl (recipe to come), I wandered over to the tea aisle and found Numi's chocolate Pu-erh Tea. This tea also has more antioxidants then green tea and it tastes like chocolate= WIN! It is low in caffeine, and has such a smooth, velvety taste that no sweetener is needed. I would recommend this is a must try on your next shopping excursion.

Monday, February 20, 2012

Easy homemade bread?

I have baked homemade bread with my grandmother and mother and lets just say its not my cup of tea. Although the end result is delicious, it just takes too much time and patience! Not to mention muscle when you kneed it.

So I always opt for store bought bread such as Ezekiel (found in the freezer aisle) or locally made breads at the farmers market. Today, I was reading one of my favorite blogs edible perspective   and she posted a recipe to make bread in 5 minute! She must be a miracle worker but this is something I am definitely trying asap!

Here motto for this recipe is flour + water + egg = pancake/flat bread/crepe/tortilla-thingy

Pan Bread [serves 1]

•1/2 large egg or 2T egg whites
•4T milk of choice
•1/4c flour of choice- some options are below:
  • 2T millet + 2T masa harina [needed 1T extra milk]
  • 2T oat flour + 2T buckwheat flour + 1/4t cinnamon
  • 3T brown rice flour + 1T oat flour
  • 1/4c buckwheat flour + 1/2T chia seeds
  • 4T spelt flour [not GF]


1.Heat a small sauté pan [8” diameter works best] over medium heat, with a little oil [I used coconut].
2.In a bowl, whisk together the ingredients. The batter will be runny. Add more milk if needed.
3.Pour into the heated + grease pan, and turn the pan if needed so it’s evenly spread around. Let cook for about 2-3min, until bubbles form on top and able to be flipped.
4.With a large spatula, carefully flip and cook for another 2-3min, or until golden brown.
5.Eat right away, or let cool, wrap tightly + refrigerate.
tips/substitutions: The small pan works best, because it makes them easier to flip and also makes them the right thickness. It should fill up the entire pan. If you want them thicker, use less milk.

The texture is very light + soft. They hold together surprisingly well, even when loosely rolled. You can even cut them into quarters and make 2 mini sandwiches.

Using 100% raw buckwheat flour and unsweetened almond milk, the nutrition stats are as follows:
146 calories – 20g carbs – 3g fiber – 7g protein


 Try them tomorrow for breakfast- use 2 for an amazing veggie egg sandwich or even for a late lunch today.

Thursday, February 16, 2012

Cauli Mash and Mint Pineapple juice for dessert

Last night I was craving mashed potatoes and opted to make mashed cauliflower instead (can you believe I have never made this before?!).

Cauliflower Mashed "Potatoes"

1 Wash and chop a head of cauliflower into medium sized florets
2. Steam cauliflower for 10-12 minutes until soft
3. Place in a food processor but remove the fill tube to allow steam to escape
4. Once the cauliflower is mashed add desired ingredients- I added earth balance butter, chopped parsley, minced garlic, sea salt and cracked pepper.
5. Serve and enjoy! You can also make a half and half side dish to slowly transition your family into healthy eating. Half cauliflower and half potatoes are great mashed together.

Pineapple Mint Juice

When I was on my juice cleanses last year I enjoyed a pineapple mint juice that was incredible and wanted to remake this treat.

Serves 2
1. Slice two pineapples removing the rind into long strips
2. Place pineapple into a juicer
3. Take two glasses and muddle a handful of mint into the bottom (its ok to use a lot)
4. Pour pineapple juice into a cocktail shaker filled with ice and shake
5. Pour chilled juice into glasses and add 1/8 cup of water and stir
6. Enjoy with a glass straw

Monday, February 13, 2012

Friends, Books and Good Food.... is there anything better?

I am honored to let the HA readers know that a friend of mine at Penguin Publishing asked me if I would review upcoming health and wellness books before they are released. Of course, you all know me and how much I love to read and cook, so my answer was an immediate YES! Plus, an added benefit is all my readers will get the first scoop.

I just received The Book Club Cook Book and I must say this is an awesome idea! Judy Gelman and Vicki Levy Krupp included select recipes inspired from many top selling novels around the county. Each novel is paired with a dish that reflects the essence of the book. Flip through to find your favorite novel and indulge in your taste.

My favorite has to be, Seabiscuit: An American Legend by Laura Hillenbrand.  To reflect the main character of this book the recipe for Pumpkin Biscuits was chosen. I got the biscuit part but I was a little confused by the pumpkin. After reading a little further I realized the former cow pony that was housed with Seabiscuit to keep him company was named Pumpkin. How cute!

The book has recipes from fruit salad to teriyaki beef skewers. My two favorites recipe selections from the book are Girl with the Pearl Earring's vegetable soup (vegetarian version) and The Devil Wears Prada's Sun Dried Tomato and Goat Cheese Pizza. Of course I chose these because they are healthy...haha! But they really go well with the book they are partnered with so its a win win!

  • If you have a book club, or are thinking of starting one, this cook book is a must have!
  • I love the idea of making a dish that is inspired by the story you are reading and then sharing it with friends.
  • All the recipes are made from scratch.
  • Such a perfect gift for a friend or loved one.
  • Not all of the recipes are considerably healthy, but atleast if you feel the need to indugle these recipes are a good choice as they do not include processed foods.
  • There is an 8 page visual containing full color photos of the recipes, and I wish there were more.

This book goes on sale March 1st so mark your calendars.

Friday, January 27, 2012

Spicy "Tuna" Rolls and Kale Salad

So this week was all about cooking for me. I was addicted to vegan, vegetarian and healthy living blogs looking for the perfect dish. I made this dinner earlier in the week from Detoxinista and I was blow away with how refreshing and delicious it tasted. It would also make the perfect appetizer for any dinner party.

  1. Roast Peppers (cut off the 4 sides of a pepper and place cut side down on a baking sheet lined with alumium foil. Broil for 10 minutes then immediately place in a large zip lock bag for 20 minutes. Once the peppers are cooled, and the skins have been easily removed, slice the peppers into long strips, and toss them with a bit of Sriracha Hot Chili Sauce. These will become your “spicy tuna” slices!
  2. Prepare your sushi “rice.” The recipe called for Jicama but I choose to use a Turnip which turned out great! Simply peel it, chop it, and pulse it in a food processor. Then transfer to a thin towel, and squeeze all the moisture out.
  3. Thinnly slice your choice of vegetable fillings- I used cucumber, carrots and avocado– but you can use whatever you like. 
  4.  Now its time to roll. Using Toasted Nori make sure the lines are vertical when you place them on your sushi rolling mat. Then add your rice, filling the bottom third of the sheet.Followed by your sliced veggies of choice and "tuna", keeping them in the middle of the rice.
  5. Now begin to roll, starting from the bottom edge where your rice and veggies are, and tightly roll away from yourself, making sure the edges get tucked evenly into the roll. Roll the nori into a long cigar-like shape, leaving a bit of an edge at the end.Then dip your finger in water, to moisten the end, and roll up the rest! The moistened edge will help “seal” the roll.
  6. Using a very sharp knife, gently cut the roll into 8 even pieces.

Massaged Kale Salad- quick mix of avocado, fresh ginger and garlic, Nama Shoyu (soy sauce), lemon juice, and scallions, then massaged it all in so that the kale would wilt a bit.

Wednesday, January 25, 2012

Pancakes with out the "cake" part.

My new breakfast addiction has been these incredibly simple grain free pancakes, recipe courtesy of Detoxinista. They take only a few minutes to prep and then off to the oven they go! This is also a great recipe if you are following the Paleo Diet.

Serves 1
  • 1 large banana
  • 1 egg
  • 1/8 tsp baking soda
  • 1 TB of nut butter (I have used peanut butter and almond butter)
  1. Preheat oven to 400 degrees and line a baking pan with parchment paper
  2. Mash banana in a bowl until pureed
  3. Add egg, baking soda and nut butter- mix together
  4. Spoon on to parchment paper to form 4 pancakes (about 2 large spoonfuls for each)
  5. Bake 15 minutes and enjoy!
Feel free to top with a little maple syrup or fresh fruit.

Monday, January 23, 2012

Juice vs. Blending- Which is right for you?

Recipes for green juices and smoothies are popping up all over the place and these beverages are slowly becoming a more mainstream approach to healthy eating and detoxing. One thing is for sure – green juices and smoothies are good for you. But is one better than the other? Here is a short comparison to help you learn the ins-and-outs of green beverages. Hopefully this will help you pick which is right for you!

Green Juice
What you need: Juicer, 1 to 2 pounds of your favorite green vegetables

Advantages: Juicing is great because it extracts all of the water and nutrients from vegetables, leaving behind only the plant fibers. This means your body is better able to absorb the nutrients without having to digest the dense bulk of the plant. Plus, you can fit an incredible quantity of vegetables into a single glass of green juice, leaving you with simple, smooth and delicious drink that packs an incredible nutritional punch!

Disadvantages: Juicers can be very expensive and hard to take care of. They need to be thoroughly cleaned after every use to prevent rusting. Stocking enough fresh, organic vegetables to make daily juices can also be somewhat expensive. Although they are very high in nutrients and vitamins, juices can’t keep you full for long because your body processes the liquid so quickly. Finally, it’s worth noting that though green juices typically are usually low in sugar, several store bought juices can have a very high glycemic load and may cause blood sugar imbalances.

Try this recipe: Green Juice

Green Smoothie
What you need: Blender, ½ to 1 pound of your favorite green vegetables, 1 cup of ice.

Advantages: The biggest advantage to making smoothies is that the only equipment you need is relatively inexpensive – a blender. Smoothies also tend to be a little bit more filling since the plant fibers are present (but still easy to digest, compared to raw whole vegetables.)

Disadvantages: Compared to digesting juice, your body will have to work a bit harder to digest a smoothie and absorb the nutrients. Also, because it’s difficult to pack in the same volume of vegetables into a blender, your smoothie won’t be as nutrient-dense as your green juice. Using a high quality blender, such as a Vitamix, will lead to smoother, more enjoyable smoothies, but the price is comparable to a juicer.

Try this recipe: Green Monster Smoothie

The bottom line is when it comes to green beverages, whether you prefer smoothies or juices, it’s hard to go wrong. Just pick your favorite vegetables, and blend or juice away. Your body will thank you!

Article writen by Integrative Nutrition

Tuesday, January 17, 2012

20 Healthiest Foods under $1

Here is a great article from State Gardienz that I wanted to share. So many of us think "healthy eating" is more expensive but if you do a little pre planning you can find some great deals!

Food prices are climbing, and some might be looking to fast foods and packaged foods for their cheap bites. But low cost doesn’t have to mean low quality. In fact, some of the most inexpensive things you can buy are the best things for you. At the grocery store, getting the most nutrition for the least amount of money means hanging out on the peripheries—near the fruits and veggies, the meat and dairy, and the bulk grains—while avoiding the expensive packaged interior. By doing so, not only will your kitchen be stocked with excellent foods, your wallet won’t be empty.

1. Oats
High in fiber and complex carbohydrates, oats have also been shown to lower cholesterol. And they sure are cheap—a dollar will buy you more than a week’s worth of hearty breakfasts.

Serving suggestions: Sprinkle with nuts and fruit in the morning, make oatmeal cookies for dessert.

2. Eggs
You can get about a half dozen of eggs for a dollar, making them one of the cheapest and most versatile sources of protein. They are also a good source of the antioxidants lutein and zeaxanthin, which may ward off age-related eye problems.

Serving suggestions: Huevos rancheros for breakfast, egg salad sandwiches for lunch, and frittatas for dinner.

3. Kale
This dark, leafy green is loaded with vitamin C, carotenoids, and calcium. Like most greens, it is usually a dollar a bunch.

Serving suggestions: Chop up some kale and add to your favorite stir-fry; try German-Style Kale or traditional Irish Colcannon.

4. Potatoes
Because we often see potatoes at their unhealthiest—as fries or chips—we don’t think of them as nutritious, but they definitely are. Eaten with the skin on, potatoes contain almost half a day’s worth of Vitamin C, and are a good source of potassium. If you opt for sweet potatoes or yams, you’ll also get a good wallop of beta carotene. Plus, they’re dirt cheap and have almost endless culinary possibilities.

Serving suggestions: In the a.m., try Easy Breakfast Potatoes; for lunch, make potato salad; for dinner, have them with sour cream and chives.

5. Apples
I’m fond of apples because they’re inexpensive, easy to find, come in portion-controlled packaging, and taste good. They are a good source of pectin—a fiber that may help reduce cholesterol—and they have the antioxidant Vitamin C, which keeps your blood vessels healthy.

Serving suggestions: Plain; as applesauce; or in baked goods like Pumpkin-Apple Breakfast Bread.

6. Nuts
Though nuts have a high fat content, they’re packed with the good-for-you fats—unsaturated and monounsaturated. They’re also good sources of essential fatty acids, Vitamin E, and protein. And because they’re so nutrient-dense, you only need to eat a little to get the nutritional benefits. Although some nuts, like pecans and macadamias, can be costly, peanuts, walnuts, and almonds, especially when bought in the shell, are low in cost.

Serving suggestions: Raw; roasted and salted; sprinkled in salads.

7. Bananas
At a local Trader Joe’s, I found bananas for about 19¢ apiece; a dollar gets you a banana a day for the workweek. High in potassium and fiber (9 grams for one), bananas are a no-brainer when it comes to eating your five a day quotient of fruits and veggies.

Serving suggestions: In smoothies, by themselves, in cereal and yogurt.

8. Garbanzo Beans
With beans, you’re getting your money’s worth and then some. Not only are they a great source of protein and fiber, but ’bonzos are also high in fiber, iron, folate, and manganese, and may help reduce cholesterol levels. And if you don’t like one type, try another—black, lima, lentils … the varieties are endless. Though they require soaking and cooking, the most inexpensive way to purchase these beans is in dried form; a precooked can will still only run you around a buck.

Serving suggestions: In salads, curries, and Orange Hummus.

9. Broccoli
Broccoli contains tons of nice nutrients—calcium, vitamins A and C, potassium, folate, and fiber. As if that isn’t enough, broccoli is also packed with phytonutrients, compounds that may help prevent heart disease, diabetes, and certain cancers. Plus, it’s low in calories and cost.

Serving suggestions: Throw it in salads, stir fries, or served as an accompaniment to meat in this Steamed Ginger Chicken with Asian Greens recipe.

10. Watermelon
Though you may not be able to buy an entire watermelon for a dollar, your per serving cost isn’t more than a few dimes. This summertime fruit is over 90 percent water, making it an easy way to hydrate, and gives a healthy does of Vitamin C, potassium, and lycopene, an antioxidant that may ward off cancer.

Serving suggestions: Freeze chunks for popsicles; eat straight from the rind; squeeze to make watermelon margaritas (may negate the hydrating effect!).

11. Wild Rice
It won’t cost you much more than white rice, but wild rice is much better for you. Low in fat and high in protein and fiber, this gluten-free rice is a great source of complex carbohydrates. It packs a powerful potassium punch and is loaded with B vitamins. Plus, it has a nutty, robust flavor.

Serving suggestions: Mix with nuts and veggies for a cold rice salad; blend with brown rice for a side dish.

12. Beets
Beets are my kind of vegetable—their natural sugars make them sweet to the palate while their rich flavor and color make them nutritious for the body. They’re powerhouses of folate, iron, and antioxidants.

Serving suggestions: Shred into salads, slice with goat cheese. If you buy your beets with the greens on, you can braise them in olive oil like you would other greens.

13. Butternut Squash
This beautiful gourd swings both ways: sometimes savory, sometimes sweet. However you prepare the butternut, it will not only add color and texture, but also five grams of fiber per half cup and chunks and chunks of Vitamin A and C. When in season, butternut squash and related gourds are usually less than a dollar a pound.

Serving suggestions: Try Pear and Squash Bruschetta; cook and dot with butter and salt.

14. Whole Grain Pasta
In the days of Atkins, pasta was wrongly convicted, for there is nothing harmful about a complex carbohydrate source that is high in protein and B vitamins. Plus, it’s one of the cheapest staples you can buy.

Serving suggestions: Mix clams and white wine with linguine; top orzo with tomatoes and garlic; eat cold Farfalle Salad on a picnic.

15. Sardines
As a kid, I used to hate it when my dad would order sardines on our communal pizzas, but since then I’ve acquired a taste for them. Because not everyone has, you can still get a can of sardines for relatively cheap. And the little fish come with big benefits: calcium, iron, magnesium, zinc, and B vitamins. And, because they’re low on the food chain, they don’t accumulate mercury.

Serving suggestions: Mash them with parsley, lemon juice, and olive oil for a spread; eat them plain on crackers; enjoy as a pizza topping (adults only).

16. Spinach
Spinach is perhaps one of the best green leafies out there—it has lots of Vitamin C, iron, and trace minerals. Plus, you can usually find it year round for less than a dollar.

Serving suggestions: Sautéed with eggs, as a salad, or a Spinach Frittata.

17. Tofu
Not just for vegetarians anymore, tofu is an inexpensive protein source that can be used in both savory and sweet recipes. It’s high in B vitamins and iron, but low in fat and sodium, making it a healthful addition to many dishes.

Serving suggestions: Use silken varieties in Tofu Cheesecake; add to smoothies for a protein boost; cube and marinate for barbecue kebobs.

18. Lowfat Milk or Almond Milk
Yes, the price of a gallon of milk is rising, but per serving, it’s still under a dollar; single serving milk products, like yogurt, are usually less than a dollar, too. Plus, you’ll get a lot of benefit for a small investment.
Serving suggestions: In smoothies, hot chocolate, or coffee; milk products like low fat cottage cheese and yogurt.

19. Pumpkin Seeds
When it’s time to carve your pumpkin this October, don’t shovel those seeds into the trash—they’re a goldmine of magnesium, protein, and trace minerals. Plus, they come free with the purchase of a pumpkin.

Serving suggestions: Salt, roast, and eat plain; toss in salads.

20. Coffee or Tea

Although that bag of 99¢ Cheetos may look like a bargain, knowing that you’re not getting much in the way of nutrition or sustenance makes it seem less like a deal and more like a dupe. Choosing one of these twenty items, or the countless number of similarly nutritious ones, might just stretch that dollar from a snack into a meal.
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