Red Lentil Pasta in a Red Curry Peanut Sauce


  • 2 tbsp minced garlic
  • 2 tbsp red curry paste
  • 1 can lite coconut milk
  • 1 tbsp olive oil
  • 1 tbsp light brown sugar
  • 1/3 cup honey roasted peanuts
  • 1/3 cup fresh lime juice
  • chopped cilantro for garnish
  • 12 oz red lentil pasta


  1. Add garlic and olive oil to sauce pan, put on medium heat. Add curry paste, coconut milk, lime juice, sugar, and honey roasted peanuts. Cook over medium heat, stir until it becomes a creamy and cohesive texture. Turn off heat.
  2. Bring a pot of water to boil. Cook pasta according to the package. Add to the sauce and garnish with cilantro!



Vegetable Lentil Soup


Makes 4 (1 Cup) servings


  • 1 cup dry lentils, rinsed and drained
  • 6 cups water (divided) *can be replaced with low sodium vegetable broth*
  • 2 cups chopped kale
  • 1 -8 oz. package of baby bella mushrooms, rinsed
  • 1 -15 oz. can crushed tomatoes (no salt added)
  • 1 medium onion, peeled and sliced
  • 1 tsp. olive oil
  • 1 tsp. ground cumin
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1 tsp. chilli powder
  • 1 tsp. black pepper
  • 1 tsp. salt


  1. In medium sized sauce pan place 3 cups of water and 1 cup of lentils, place on stove top and bring to a boil. Cover tightly, reduce heat to simmer, cook for about 15-20 minutes then remove from heat when lentils appear tender.
  2. In a large pot on medium heat add olive oil, 1 cup of water, kale, onion, mushrooms, and seasonings. Cover and allow vegetables to cook down until a soft texture (about 5-6 minutes).
  3. Add seasonings, remaining water, and tomatoes; cook another 10 minutes.
  4. Once soup starts bubble, reduce heat and simmer for another 5 minutes. (This allows the flavors to blend together).
  5. Turn off heat and serve!

One of the easiest ways to ensure you are consuming a variety of nutrients is by making a soup/stew. This recipe has kale, mushrooms, tomatoes, & lentils which means it also contains vitamins- A, K, C, D, minerals- potassium, iron, folate & of course.. fiber!

Vegetarian Stuffed Poblano Peppers



Makes 6 servings


  • 6 poblano peppers, washed, sliced in half (lengthwise), de-seeded
  • 1 cup brown rice
  • 2 1/2 cups low sodium vegetable broth
  • 1 cup Mexican cheese blend, shredded
  • 4 garlic cloves
  • 1 medium sized tomato, washed cut and chopped
  • 1 (15oz) can of corn, rinsed and drained
  • 1 (15oz) can of kidney beans, rinsed and drained
  • 2 tablespoons olive oil, divided
  • 2 tsp garlic powder
  • 2 tsp onion powder
  • 2 tsp black ground pepper
  • 2 tsp cumin
  • 1/4 tsp chilli powder


  1. Pre-heat oven to 350F.
  2. Place vegetable broth in a medium sized sauce pan and bring to boil. Add rice, reduce to simmer for about 30 minutes (don’t cook all of the way because the moisture will get absorbed when baked in the oven.)
  3. Place 1 tbsp olive oil in a pan over medium heat, saute garlic until fragrant, add chopped tomatoes. Cook for about 3 minutes then add corn and kidney beans. Cook for another 3 more minutes then turn off heat.
  4. When rice is done being cooked, add vegetable mix and remaining olive oil.
  5. Place pepper halves in a non-stick baking pan. Divide rice and vegetable mixture into each pepper, sprinkle evenly with cheese. Bake for 20 minutes.
  6. Enjoy!


Spaghetti Squash Latkes with a Homemade Tzatziki Sauce


Merging two food cultures together is one of my most favorite things to do. This recipe was inspired by the Jewish tradition of Hanukkah food and my Greek Orthodox religion. This is a perfect side dish or appetizer for you and your family to enjoy for the Holidays or any other day!

Spaghetti Squash Latkes


  • 2 cups cooked spaghetti squash (about half of a large spaghetti squash pitted and gutted)
  • 1/2 cup cooked broccoli (chopped)
  • 1/4 cup garbanzo flour (any flour should do)
  • 1/4 cup grated parmesan cheese
  • 1 garlic clove, peeled and chopped
  • 3 tbsp. green onion, chopped (separate 1 tbsp for garnish)
  • 1 egg
  •  salt and pepper to taste
  • 2 tsp olive oil


  1. Pre-heat oven to 425F, cook spaghetti squash for 45 minutes, remove, let cool, cut open and remove pits. Scrape out 2 cups for recipe.
  2. In a small sauce pan place 2 tbsp. of water and steam chopped broccoli. Chop green onion.
  3. Add all the ingredients into a bowl and mix.
  4. In a medium sized pan (non-stick preferred) add olive oil and place mixture, spread evenly. Cook on medium heat for about 5 minutes, flip and cook for another 5 minutes.
  5. Let cool. Cut into small triangles. Make dip and enjoy!

Tzatziki Sauce


  • 1 cup non-fat plain greek yogurt
  • 1 garlic clove, peeled and grated
  • 1/2 lemon, freshly juiced
  • 1 tbsp. green onion


  1. Place all ingredients in a bowl and mix.

Makes about 8 servings. 

Roasted Chickpea Recipe


roasted chickpeas.jpg

Makes 4 servings 


  • 1 can (15oz) chickpeas (rinsed and drained)
  • salt, pepper, and paprika
  • 2 tsp. olive oil


  1. Preheat oven to 425ºF.
  2. Pat chickpeas dry with a paper towel.
  3. Line baking sheet with tin foil then add chickpeas.
  4. Drizzle with olive oil and sprinkle with paprika seasoning. Toss chickpeas and spread evenly.
  5. Place in oven on 425ºF for 25 minutes, toss then cook for another 15 minutes.
  6. Remove from heat. Sprinkle with salt and pepper. Let cool, then snack!

Chickpeas are naturally high in fiber, protein, and heart healthy fats making it a nutritious and satisfying snack!

Kiwi & Tomato Salsa

kiwi tomato salsa

Serves 2


  • 1 kiwi, peeled and chopped
  • 1 large roma tomato, chopped
  • 1 tbsp. chopped red onion
  • 1 tbsp. chopped cilantro
  • 1 tbsp. olive oil
  • 2 tbsp. fresh lime juice


          Mix all ingredients together, seal tightly and set in refrigerator for 1 hour to let flavors marinate. Serve on top of grilled salmon or place it in your next taco dish!

Healthy Chicken Parmesan

grilled chicken parm

Serves: 8


  • 8, 4-oz thin, skinless chicken breasts
  • 1 cup reduced fat shredded Parmesan cheese
  • 2 tbsp. olive oil
  • 1/4 cup tomato paste
  • 1 can no salt added tomato sauce
  • 1 cup water
  • 2 garlic cloves, peeled and sliced
  • 1/4 yellow onion, peeled and sliced
  • garlic powder
  • onion powder
  • black pepper
  • basil
  • salt to taste


  1. Pre-heat oven to 350°F.
  2. Season chicken with 1 tablespoon of olive oil, garlic powder and onion powder. Place on grill and cook over medium heat on both sides until internal temperature reaches over 165 degrees Fahrenheit.
  3. While chicken is on the grill start making your sauce. In a medium sauce pan add the remaining olive oil and garlic slices; cook over low heat until slightly brown. Then add onion, tomato paste, tomato sauce, and water. Cook on medium-high stirring frequently. When sauce starts to blend into desired consistency reduce heat to low and add basil, garlic powder, onion powder, salt, and pepper to taste.
  4. In a baking dish add chicken, top with sauce and cheese, then bake for 15 minutes or until cheese is melted.
  5. Pair with a garden salad or steamed broccoli for an even healthier twist!