Belgian Chocolate Greek Yogurt


Serves 6

⅓c cocoa powder

⅔c heavy cream

6oz 60% semi-sweet belgian chocolate chips

32oz plain greek yogurt


1. In saucepan, mix cream & cocoa; heat to a simmer

2. In a heatproof bowl, pour hot cream over chocolate chips, whisk until melted & smooth; cool 10 mins

3. Stir in yogurt in very small amts, blend well

4. Garnish with fresh mint

Bringing Awareness to Daily Eating: Benefits of Mindful Eating


I had the opportunity recently to attend a mindful eating retreat “After the First Bite” and was amazed at how much better I felt after three days of being aware and paying attention.  When we are on “auto pilot”, we tend to act (eat) first and then become aware of what we have done (eaten) afterwards.  Mindfulness of when, why and what we eat, how it tastes, where it comes from, and how we feel after we consumed it can help bring a natural and healthy change to this everyday process. 

Here are just a few of the benefits:

  1. Helps Us Slow Down
    One of the biggest issues in general is eating SO quickly. You can be out to dinner with someone and by the time you blink a few times the food on their plate is completely gone. Eating quickly is both bad for digestion and it’s also bad when it comes to controlling the quantity of food you’re eating. Practicing mindful eating can help you tune in and pay attention to the food you’re eating, which in turn can help slow you down.
  2. Promotes Eating Less
    Paying attention to the food you’re eating can not only help you enjoy it more, but because you’ve slowed down to tune into your food, it gives your brain and stomach more time to communicate and sense fullness, a process that takes about 15-20 minutes.
  3. Can Boost Satisfaction
    So after slowing down and eating less, what you’ll realize is that you actually have time to listen to what’s going on inside of you, and there is a greater chance that you’ll feel more satisfied. The entire process of tuning into what you’re eating in addition to how it looks and what it feels like, can help promote feeling satisfied, and for many, this is after eating much less food than they once did.
  4. Helps to Better Nourish Your Body
    Proper nourishment for our daily life is the main function of eating.  Paying better attention to what you’re eating and planning ahead can be beneficial when it comes to providing more nutrients to your body, and usually when people start paying attention to what they’re eating, they also usually start to pay attention to providing better nutrition which is a major plus for the body.

Want to Learn More…

Poached Salmon Salad


Serves 6

1lb fresh salmon

½c ea white wine & water

few slices of onion & sprigs of parsley

1T butter

1c white wine vinegar

1T fresh lemon juice

½t lemon zest, grated

½t sea salt

½t white pepper

½c mayo

1T dill

4c mixed greens

1c cucumbers, seeded, half moon slices

½c tomatoes, diced


To Poach Salmon

1. Lightly salt salmon fillets

2. Combine water, wine, onion & parsley in shallow pan. Bring to simmer over medium high heat

3. Slide salmon pieces into poaching liquid and dot with butter

4. Bring to slow boil, reduce heat to medium, poach 10 to 15 mins

5. Chill & flake into large pieces


For Salad

1. Combine vinegar, lemon juice, zest, s&p; whisk in mayo & dill

2. Lay greens, cucumber, tomatoes & salmon; drizzle with dressing

Summer Veggie & Couscous Salad


Serves 4

lemon vinaigrette

3T fresh lemon juice

¼c white balsamic vinegar

¾c olive oil

¼t salt

⅛t black pepper


8oz Isareli couscous

¼c red onion, thinly sliced

1 med zucchini, cut in half lengthwise

1 small Japanese eggplant, cut in half lengthwise

½ea red & yellow pepper

¼c fresh mint chopped

¼c fresh basil chopped

1c feta cheese crumbled


1. Combine lemon juice, vinegar, s&p

2. Slowly drizzle in olive oil, whisking to blend

3. Cook couscous, drain, cool, drizzle with oil

4. Soak onion in cold water 1 min, drain

5. Brush zucchini, eggplant & peppers with oil; grill/broil 3-5 min per side

6. Cool veggies, cut ½” dice

7. Mix grilled veggies, onion, couscous & vinaigrette

8. Before serving add herbs & feta cheese; toss

Roasted Carrots with Spicy Yogurt Sauce


Serves 6

1lb small carrots (colored heirloom best)

1T extra virgin olive oil


⅓c plain greek yogurt

2t lime juice

1t curry powder

1 pinch cayenne

zest of 1 lime


1. Preheat oven to 400°F

2. Toss carrots with olive oil, s&p

3. Roast 30-35 min, turning halfway through

4. Combine yogurt with lime, curry & cayenne

5. Serve yogurt on side of roasted carrots

6. Garnish with lime zest

Spicy Coconut Soup (Tom Kha)


Serves 4-6

¼c lemongrass, white only (about 6″)

2t garlic

2T grated fresh ginger

1-2t crushed red pepper

1t ground coriander

1t cumin

1c onion, thinly sliced

4c water or chicken stock

10oz can  coconut milk

2t olive oil

1c shiitake mushrooms, stemmed, thinly sliced

2c green cabbage (or bok choy), thinly sliced

¼c chopped cilantro


1. Smash stem of lemongrass to release flavor

2. In large pot, combine lemongrass, garlic, ginger, spices, onion, stock & coconut milk. Bring to boil, reduce heat, simmer 15 minutes. Remove Lemongrass

3. Heat oil in sauté pan. Sauté shiitakes, 4 mins

4. Add cabbage to shiitakes, cook 5 mins more

5. Add shiitakes and cabbage to soup

6. Garnish with chopped cilantro


Roasted Kale Chips


Serves 6-8

1 small bunch kale

2-4T canola oil

sea salt


1. Preheat oven to 300°F

2. Strip kale off center ribs, tear into 2″ pieces

3. Rinse & dry thoroughly

4. Toss with canola oil, work into leaves until shiny

5. Spread on baking sheets in shallow layer; season lightly with salt

6. Bake 10 mins, rotate pan & bake 15 mins more, until crispy

Asian Pear Salad


Serves 6-8

zest & juice of 1 orange

½ bunch scallions, thinly sliced on bias

1 pinch sea salt

¼c tamarind juice

¾c salad oil

2-3 asian pears, very thinly sliced

6-8c asian style greens or mesclun 


1. Combine zest & juice of orange, scallions, salt * tamarind juice.

2. Whisk in oil

3. Toss pears with dressing. Toss greens with dressing. Layer on platter

4. Serve chilled

Skillet Pot Pie with Butternut & Kale


Serves 8

¼c olive oil

1c frozen white pearl onions. thawed

2t minced fresh garlic

1T chopped fresh sage

1small  bunch kale, ribs & stems removed, leaves chopped

¼c all-purpose flour

3c low-sodium chicken broth

2c butternut squash, peeled, cut ½” lieces

2c rotisserie chicken, meat torn bit-size pieces


1 sheet puff pastry, thawed

1 egg

1. Preheat oven to 425°F

2. Heat oil in cast iron skillet over medium heat. Add onion; sauté 4 mins

3. Reduce heat to med-low, add garlic & sage, stir 2 mins

4. Add kale, cook & stir until wilted, 4 mins

5. Whisk in flour, cook 4 mins

6. Whisk in broth, ½c at a time; add squash & bring to boil

7. Reduce heat, simmer squash 8-10 mins, until soft

8. Add chicken, s&p. Simmer to heat chicken. Taste/adjust seasoning

9. Unfold puff pastry, smooth creases, place over skillet

10. Whisk egg & 1t water, brush on pastry, cut 4 slits to vent

11. Bake 15 – 20 mins, until pastry begins to brown

12. Reduce heat to 375°F, bake 15 – 20 mins more, until brown

Puff pastry brands: Dufour or Pepperidge Farm

Smoked Trout & Crispy Apple Salad


Serves 8

1 granny smith apple, very thinly sliced

2t sugar

2qts baby greens

¾ apple cider or lemon vinaigrette

½lb skinless smoked trout, flaked, pin bones removed

4oz smoked gouda, julienne

¼c red onion, thinly sliced

¼c toasted pecans

1. Preheat oven to 300°F

2. Core & thinly slice apple

3. Lay on well sprayed baking

sheet, sprinkle lightly with sugar

4. Bake until apples brown &

crispy, 30+ mins

5. Cool, remove with spatula

6. Toss greens in vinaigrette,

top with trout, gouda, onions,

pecans & crispy apples

Notes: Mandoline is best for slicing apple super thin, but sharp knife works. Recipe for Apple Cider Vinaigrette in September. Delicious sub for trout is rotiserrie zhicken


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