Category Archives: Recipes

banana nut hemp seed muffins

Banana Nut Hemp Seed Muffins

banana nut hemp seed muffins

Servings: 12, Serving Size: 1 muffin

 Calories: 230, Protein: 5 g, Carbohydrate: 30 g, Dietary Fiber: 3 g Total Fat: 11 g, Sodium: 105 mg, Sugar: 8 g


4 ripe bananas, mashed

1/3 c. melted butter

½ c. dark brown sugar

1 egg, beaten

1 tsp. baking soda

1 ½ c. whole what flour

½ c. almonds, sliced

1 Tbsp. hemp seeds


Preheat oven to 375 degrees F. Lightly grease the cups of a standard 12-cup muffin pan or line with paper muffin liners.

In a large bowl, combine the flour, baking soda, hemp seeds and almonds.

In another bowl, combine the melted butter, brown sugar, eggs and bananas. Mix together.

Stir creamed mixture a bit at a time to the flour. Mix together, until thoroughly combined.

Scoop an equal amount of batter into muffin cups.

Bake in preheated oven for 20 minutes, until a toothpick inserted into center of a muffin comes out clean.


Ginger choc1

Ginger Dark Chocolate with Almonds

Ginger choc5

Flavonoids found in dark chocolate possess protective effects against cardiovascular disease by reducing the risk of blood clot formation, decreasing LDL (bad cholesterol) , increasing HDL (good cholesterol) levels and more. Feeling adventurous? You can make your own daring and unique dark chocolate by experimenting with various flavors from a variety of herbs and spices.  Heart healthy, antioxidant rich, and with only 5 ingredients, I must say this recipe is a win.


Ginger choc3

  • 1 cup cocoa powder
  • ½ cup coconut oil 
  • 4 Tbsp. honey 
  • 2 Tbsp. almonds (slivered)
  • 2 Tbsp. ginger powder (may use 1 Tbsp. if a milder flavor is desired)


Melt coconut oil in a saucepan over low heat. Stir in honey until dissolved, and then add cocoa powder, ginger powder and lastly almonds until well blended. Whisk mixture together until smooth. (If it starts to thicken, you may add some additional coconut oil, until a smooth gloss is formed). Pour mixture into your desired mold. You may sprinkle additional almonds on the top as desired. Refrigerate until chilled, about 1 hour.

Ginger choc1

weight loss destin




1 cup packed dates, pitted

1/3 cup honey

1/3 cup creamy salted natural peanut butter

1 cup chopped unsalted almonds

1 cup chopped unsalted walnuts

1 1/2 cups rolled oats


Toast oats in a 350 degree oven for 15-20 minutes or until slightly golden brown. Place pitted dates in a food processor until small bits remain, forming a dough like consistency.Combine oats, almonds, walnuts and dates in a bowl – set aside.

Warm honey and peanut butter in a small saucepan over low heat. Stir and pour over oat mixture and then mix, breaking up the dates in the process. Once mixed thoroughly, transfer to a baking dish lined with parchment paper so they lift out easily. Press down until uniformly flattened. Cover with parchment or plastic wrap, and let set in fridge or freezer for 15-20 minutes to harden.

Oatmeal granola bar

Remove bars from pan and chop into 10 or more even bars.

*Note that you can also substitute dates with prunes, if dates are not available

weight loss milton

Citrus Cucumber Salad


Calories:  127.6, Protein: 2.81 g, Carbohydrate: 29.2 g, Fat: 1.73 g, Fiber: 5.36 g, Sodium: 1.25 mg

Servings: 4, Serving Size: 1/4


3 Blood oranges

3 Cara Cara oranges

1 Large Cucumber

2 tbsp Sliced almonds


1/4 cup Balsamic vinegar

8 Mint leaves, chopped

1 tsp honey

1 tsp grated ginger root

2 tbsp water



Make the dressing by whisking together all the ingredients in a small bowl. After ingredients are thoroughly combined, set aside in the refrigerator for 30 minutes, to let the flavors intensify.

Wash and peel the oranges, then cut them in round circles, about an inch thick widthwise.

Wash the cucumber, and pat dry with a paper towel. Also cut in round circles an inch thick widthwise.

Combine oranges and cucumber together, and toss in the sliced almonds for an extra crunch.

Pour the dressing over the salad and enjoy.  You can garnish the salad with some more chopped mint leaves or almonds. Serving suggestion provided above.

weight loss pensacola

Quinoa Salad

Quinoa salad

All things bright and beautiful, sums up this colorful, healthy dish

Servings: 7, Serving size: 1 cup

Calories:  215, Protein: 12.2 g, Carbohydrate: 28.6 g, Fat: 6.44 g, Fiber: 4.34 g, Sodium: 619 mg


1 cup red quinoa

2 cups vegetable stock

1 ½ cup baby bella mushrooms (or mushrooms of choice)

1 cup red cabbage, shredded

2 cups carrots, match stick, French cut

1 cup cherry tomatoes, halved

1 cup sweet corn, no added salt

4 green onions, chopped

12 oz shrimp, raw, deveined

2 tbsp olive oil

¼ tsp garlic powder

¼ tsp ginger powder

1  inch ginger root, chopped

½ tsp paprika

¼  tsp pink Himalayan salt (or table salt)


Cook 1 cup of red quinoa in 2 cups of vegetable stock on medium heat until nice and fluffy and all the liquid is absorbed. Remove from heat and set aside when done.

In a wok or a non-stick skillet, heat olive oil on medium high heat, add the ginger root, ginger powder, garlic powder, paprika, and shrimp. Stir fry shrimp until well done.

Next, add the mushrooms, cabbage, carrots, cherry tomatoes, corn and green onions to the shrimp stir fry. Mix together and let cook for at least 5-7 minutes. Remove from heat.

quinoa with veggies

Stir the cooked quinoa into the mixture of shrimp and veggies. Add salt to taste. Serve warm.

Tip: You can omit the meat for a perfect vegan/vegetarian dish or use whatever meat you prefer. 

weight loss florida

Eggplant and mushroom soup


Eggplant soup

Soup and cold weather go hand in hand. Spice things up with this non-traditional hearty soup. You don’t even need to add salt. The combination of ingredients give the soup tons of flavor.

Servings: 5, Serving Size: 1 cup

Calories:  83, Protein: 2.38 g, Carbohydrate: 11.3 g, Fat: 3.64 g, Fiber: 3.16 g


Eggplant mushroom soup

1 large eggplant, cut into chunks

1 cup celery, diced

1 cup mushrooms, chopped

1 can (10 oz) cream of mushroom  soup

2 cups vegetable stock

3 stalks of green onions, chopped

6 basil leaves, fresh, chopped

2 garlic cloves

½ tsp paprika

1 inch turmeric (optional)

½ tsp cayenne pepper (optional)


Combine eggplant, vegetable stock, garlic and turmeric in a blender. Pulse until a chunky consistency is achieved.

Pour this mixture in a large pot. Mix in the cream of mushroom and the rest of the ingredients. Cook on medium high heat for at least 30 minutes. Remember to stir occasionally.

Tips: This soup would go incredibly well with our garlic bread. You may add some water / or extra vegetable stock to the soup, if you don’t want your soup consistency as thick. 

weight loss pensacola

One pot pasta meal

spinach pasta

You probably already know this by now but I really love simple yet nutritious meals.  I got inspired to re-create a one-pot pasta dish thanks to this post on A Beautiful Mess  I thought it was such a scrumptious idea that I had to put a spin on it and create my own Asian inspired version.  I am going to be using this method quite a bit in the future and I cannot wait to try different combinations of ingredients and flavors.

Servings: 4, Serving size: 1 cup

Calories:  246, Protein: 6.9 g, Carbohydrate: 35.4 g, Fat: 9.75 g, Fiber: 8.00 g


veggie pasta

3 large carrots, diced

1 large red bell pepper, sliced

4 green onion stalks, chopped

1 cup fresh cilantro, chopped

1 cup bean sprouts

½ tbsp of olive oil

1 cup bella baby mushrooms

3 fresh basil leaves, chopped

½ inch ginger root, chopped

1 garlic clove, chopped

1 can of coconut milk, light (14 ounces)

3 cups (or 4 oz) of spinach fettuccine pasta

Pink Himalayan sea salt (or table salt to taste)


veggie pasta

Combine all the ingredients with the exception of the salt in a large pot. Make sure the pasta is completely immersed in the coconut milk.

Cook pasta on medium heat until al dente. Stir often to ensure the pasta does not stick. Add salt to taste.

spinach pasta with coconut milk

I garnished my pasta with some crushed peanuts (optional). I told you this was so easy. Enjoy, heartily.

Vegan Quesadillas

Quesadilla food prep

A vegan take on a traditional Mexican dish.These are so filling I promise you won’t miss the cheese or the meat. And guess what?  It has no cholesterol.

Servings: 6 tortilla wedges, Serving Size: 2 tortilla wedges

Calories:  208, Protein: 7.6 g, Carbohydrate: 30.8 g, Fat: 7.26 g, Fiber: 8.56 g


2 whole wheat tortillas

1 cup red cabbage, shredded

¼ cup red onion, chopped

¼ cup fresh cilantro, chopped

1 Haas Avocado

¾ cup black beans

1 garlic clove, chopped

1 tsp lime juice

1 tsp olive oil

Salt to taste


Mash black beans and avocado (separately). To the beans, add a dash of salt, then stir. Add the lime juice to the avocado and then set aside.

Heat the olive oil on medium-high heat in a small skillet. Add in the onions and garlic and let cook until the onions start to become translucent. At this point, you will want to add the tomatoes and cilantro. Stir-fry for 2-3minutes and remove from the heat.


In a big skillet, heat 1 tortilla on medium heat.( Note that since you are going to be using 2 tortillas, you will want to use half of the ingredients in each one). Start with the mashed avocado as the base and spread on one half of the tortilla.  Top with black beans, and layer with the stir fry mixture of tomatoes, garlic, onion, cilantro and lastly red cabbage.


 I did not stir fry the red cabbage because it gives the dish a nice crunch in its raw state. However, you can stir fry it with the tomatoes if this is your preference.

Fold the top half of the tortilla unto the bottom half. Let the bottom half of the tortilla brown, then flip unto the other side, so it can brown as well. Remove from heat, and then repeat with the second tortilla.

Cut each tortilla into 3 wedges. Enjoy warm with any dipping sauce of your choice. 

vegan quesadilla

Kale Pesto


Kale pesto pasta

I am currently obsessed with Kale, and no I am not just discovering it. I just happen to be falling in love with it over again. Kale is gaining a lot of popularity as of late and I am not surprised.  Not only is it versatile (you can add to soup, salads, smoothies, and eat raw). It is also very flavorful, and rich in antioxidants and phytonutrients.  I have been incorporating Kale into quite a bit of my recipes and once again, it is the star of the show today. This recipe is really, really stupid, ridiculous, simple. The great part about it is that it is also vegan/vegetarian friendly and perfect for meatless Mondays or what have you. I hope you enjoy this dish as much as I do. Be warned though, it packs a mighty flavorful punch.

Servings: 5 cup, Serving Size: 3/4 cup

Calories:  205, Protein: 5.51 g, Carbohydrate: 20.5 g, Fat: 12.21 g, Fiber: 1.0 g


2 ½ cup dry pasta of choice

2 large garlic cloves

¼ cup peanuts, unsalted

3 tbsp olive oil (extra virgin)

2 cups of Kale, chopped

2 tsp parsley flakes


Cook pasta on medium high heat, according to directions on package. When pasta is almost al dente, remove from heat and set aside.

In a food processor, combine the remaining ingredients until a pasty consistency is achieved (You may need to add a tsp or 2 of water to get the right texture).

Add pesto to pasta and mix well until thoroughly combined.  Place pot back on the stove on low medium heat for 5-7 minutes, so that the pasta becomes fully immersed in the flavors of the pesto. Serve warm.

Tips: Add salt to taste, garnish with peanuts, or add a tsp of lemon juice for an extra zing. Use whole grain pasta to get in some extra fiber.

Baked Sweet Potato With Cabbage

Baked sweet potato with cabbage

 I love simple, yet healthy dishes and with only 2 main ingredients, this recipe is a gem.  Not only is it nutritious, it is also a vegan/vegetarian friendly dish.

Servings 2: Serving  Size: ½

Calories:  229, Protein: 2.18 g, Carbohydrate: 18.8 g, Fat: 17 g, Fiber: 3.6 g


1 large sweet potato (with the skin on)

2 cups red cabbage

½ tsp black pepper

2 ½ tbsp olive oil


Set your oven to 375 degrees F. While waiting for your oven to get warm, thoroughly rinse your sweet potato and pat dry with a paper towel.

Cut potato into 2 inch thick circles, place in a baking dish and spread the olive oil and black pepper onto the surface.

Bake potatoes for 35 minutes, after which you add the red cabbage on top. Bake for another 4- 5 minutes and your dish is ready. Enjoy.