simple raw zucchini pasta

It looks like we have a heat wave ahead of us!  When the weather is hot and humid who feels like cooking???  Try this light, refreshing “pasta” instead!  No stove required :)


Simple Raw Zucchini Pasta

3 zucchinis

1/2 red onion, thinly sliced

1 cup cherry tomatoes, halved

1/4 cup kalamata olives, chopped

1/2 cup fresh basil, chopped

juice from 1 lemon

1/4 cup olive oil

salt and pepper to taste

3 tablespoons hemp seeds



-Cut zucchini into “pasta” using a mandoline, spiralizer, or julienne peeler

I used a mandoline but my next purchase will be a julienne peeler…easier to clean and less likely to slice off a finger!

-Add zucchini “pasta” to a large bowl with the olives, basil, onion and tomatoes

-Mix together olive oil and lemon juice, pour on top of vegetables.

-Add salt and pepper to taste.


~You could eat it immediately or place it in the refrigerator for an hour to let the flavors combine~

-Top with hemp seeds and enjoy!

What’s your favorite go-to meal when it’s too hot to cook?


probiotics for weight loss


Probiotics or the “healthy” bugs found in our stomachs are well known for being the main players in keeping our digestive and immune systems running strong.  However, new research is showing that these little buggas are responsible for whole-body health including our ability to lose weight.  They are even responsible for keeping the weight off of our mid-sections, which is one of the most dangerous places for holding excess weight.

All this from teeny tiny bugs?  

How do they do it?  

By keeping our hormones in check.  

The hormones ghrelin and leptin send signals to our mind when we feel hungry and full.  When these hormones are out of line, we tend to overeat leading to weight gain.  When our gut has a healthy “microflora” or when the healthy bacteria are doing their job our hormones function properly.  Unfortunately, many people do not have a healthy microflora due to eating processed foods, taking antibiotics, eating dairy and meat products raised on hormones and antibiotics, and drinking carbonated beverages.  To sum it all up, the Standard American Diet is detrimental to our microflora!  

The probiotics lactobacillus fermentum and lactobacillus amylovorus have been found to interfere with the absorption of calories meaning less calories are being stored as abdominal fat.

Hello bikini season, bring on the bugs!  

Not only do probiotics boost our immunity, fuel our digestive health, aid in weight reglulation, they also give us energy!  When we have a healthy microflora, our digestion is running at top speed leaving more energy for us to burn doing the things we love!  Sounds to good to be true, right?  It’s not!  It’s a beautiful symbiotic system that was designed to keep us healthy, happy and radiantly energized!

Where do I find these healthy bugs?

You can build up a healthy microflora by taking a probiotic supplement or consuming fermented foods such as yogurt, kefir, tempeh, miso and kombucha.

~Add kefir to your morning smoothies, make overnight oats with yogurt, add tempeh to salads, enjoy a tall glass of kombucha or eat miso soup daily~


mason jar salads

mason jar salads

Yup, the summer is here.  And for most of us who live on the Cape that means a billion hour work weeks and absolutely no time to get anything done!  Especially sit down to a meal!   I struggle to pack nutritious lunches for Shaye to enjoy between jobs.  To solve this dilemma, I jumped on the mason jar meal band wagon!  They are so easy to make and taste so good!  All it takes is a little prep time and some creativity!  They are the perfect thing to grab-and-go when pressed for time.

We also pack them for the beach!

We also pack them for the beach!

This week I made two different variations; Greek Salad and Asian Edamame Salad.  Depending what you put in them, they will stay fresh in the refrigerator for 3-5 days.

Follow these simple directions for creating your own!

1.  To keep vegetables fresh, put the salad dressing in the jar first.

2.  Layer ingredients from the heaviest to the lightest.  For instance; in the greek salad I added the salad dressing first then layered crumbled goat cheese, kalamata olives, chick peas then added my fresh veggies (cucumbers, tomatoes, scallions) and lastly the spring salad greens.  For the Asian Edamame Salad I layered the dressing, shredded red cabbage, chopped sugar peas, shredded carrots, edamame, cucumbers and lastly the greens.

3.  Twist on the top, place in refrigerator and enjoy on the go!

oh yeah, don’t forget to pack a fork and bowl!

Get funky with it!

Add cooked quinoa, nuts, beans, artichokes, hard boiled eggs, dulse flakes, steamed asparagus, sunflower seeds, almonds, strawberries, craisins…the possibilities are endless!

mason jar salads

Here are two salad dressing to try out!

Greek Salad Dressing:

Juice from 1/2 of a lemon

3/4 cup olive oil

2 teaspoons garlic powder (or one clove fresh garlic)

1 cup red wine vinegar

2 teaspoons dijon mustard

2 teaspoons basil

2 teaspoons oregano

1 1/2 teaspoon onion powder

salt and pepper to taste

~Add all ingredients to a blender, mix well~

Asian Ginger Dressing:

3 garlic cloves

2 tablespoons fresh grated ginger

3/4 cup olive oil

1/3 cup rice wine vinegar

3 tablespoons tamari or bragg’s amino acids

2 tablespoons honey or agave

1/4 cup water

~Add all ingredients to a blender, mix well~

mason jar salads

Don’t forget…I’m running a spring special package until June 15th!

 An initial consultation and two follow up visits for only $120!!!

simple spouting


The most common type of seed to sprout is the alfalfa seed.  Alflafa is actually a legume (I just learned that!).  Sprouting seeds make for easier digestion and increases nutritional value.  One cup of sprouts has only a measly 10 calories but supplies a ton of nutrients such as phytochemicals, vitamin C, folic acid and B vitamins.  Sprouts also provide minerals such as copper, zinc, manganese and magnesium.  Most significantly, sprouts contain phytoestrogens which ease menopausal symptoms and prevent osteoporosis, cancer and heart disease.  Phytoestrogens suppress angiogenesis or the formation of new blood vessels needed to feed cancer cells.  WOW, all this from these little sprouts!  I just eat them because they taste good!  

If you buy sprouts in the store, look for ones that are crisp and clean.  Bypass ones that look soggy and slimy!  Keep them refrigerated and eat raw!  Alfalfa sprouts have been linked to salmonella and E. coli, this is the reason they are on the “do not eat” list for pregnant women and high risk individuals.  I was so sad to give up sprouts when I was pregnant!  I started growing a fresh batch right after Noah was born!

Sprouting at home is actually quite simple and MUCH cheaper than buying them in the store.  All you need is a large jar and sprouting lids.  Spouting lids can be found at your local health food store or online.  I have even made them using cheese cloth when I didn’t have the lids.


Follow these directions for no-fail sprouts!

1.  Rinse the seeds and place in jar and cover with water.  Let soak for 12-24 hours.  


2.  After they have soaked, empty out the water and rinse.  Place in an area without direct sunlight.  Rinse seeds twice a day, morning and night.  

3.  Once the seeds start sprouting, place in more sunlight.  Switch to the bigger lid as the sprouts begin to grow, this allows the hulls of the seeds to get rinsed out.  


4.  Your sprouts will be ready for eating 2-3 days after they initially sprout.


Alfalfa sprouts make a crunchy addition to salads, sandwiches or veggie burgers.

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not your traditional tater tots


Remember those little nuggets from your childhood???  I recreated them using only the healthiest ingredients!  I left out the white starchy potatoes and substituted chickpeas and flax meal making for a super nutritious kid approved meal.  Unlike traditional tater tots, these contain a ton of fiber…no constipated kids here!

Also included in this recipe is miso paste and nutritional yeast.  If you are unfamiliar with these ingredients don’t be scared off of trying this recipe!  Both items can be found at a health food store and are easy to work with!  I talk a little about the benefits of miso here :)

 Nutritional yeast is an inactive yeast, not to be mistaken with brewer’s yeast or baker’s yeast.  It is a great vegan/vegetarian source of vitamin B12 and protein.  In just 2 tablespoons of nutritional yeast there is 9 grams of protein, that’s more protein than in one egg!  It also contains fiber making for a happy digestive system!  Nutritional yeast has a mild cheesy flavor.  It is great dusted over popcorn or added into salad dressings.  Give it a whirl!


Not Your Traditional Tater Tots

1 cup cooked quinoa

1 can chickpeas (drained and rinsed)

1/4 cup onion (minced)

3 tablespoons flax meal

1 tablespoon miso paste

2 tablespoons flour (I used GF flour)

2 tablespoons nutritional yeast

2 tablespoons olive oil (plus more for frying)

1/2 teaspoon sea salt


-In a food processor, blend chickpeas until a paste is formed.

-Add in remaining ingredients (except quinoa) and blend until well mixed.

-Remove “dough” from the food processor and add to a bowl with cooked quinoa, mix well.

-Spoon out a handful of dough and roll into a “log” shape and slice into 1 inch pieces.


-In a heavy frying pan or skillet heat 2 tablespoons of olive oil over medium low heat.

-Add pieces of “tater tots” to the skillet and fry for 2-3 minutes on each side or until crispy.

-Serve hot with organic ketchup and enjoy!


~Note: I fried mine in two batches.  I added 2 tablespoons of olive oil to the skillet between batches.~