I confess I am not much of a breakfast person and never have been. Yet there is too much evidence that proves the importance of an energy dense breakfast with carbohydrates, fats and protein to not give it some effort. A good meal in the morning is integral for fast and clear thinking, for keeping the metabolism in good working order and for replenishing energy stores in our muscles, keeping us ready for action. Continue Reading →
PB&J Crisp
Fruit crisp is a really easy and fast dessert to make. It is not finicky at all, the ingredients and their ratios do not have to be very specific and it always turns into a warm, grounding dish. Since the doughy part is made primarily from oats (whole grains) instead of refined white flour like fruit pies and tarts the end product has much more protein and fiber as well as B vitamins and several minerals including manganese, magnesium and phosphorus, all important for bone formation and several other body functions. Not only do all those nutrients make it healthier, but they also make it more filling. Continue Reading →
Black and Blue Cardamom Smoothie
What I like best about golfing this time of year is the succulent blackberries that line the edges of some of the holes. There is something that feels very “hunter-gatherer” about picking wild berries, even if they are right next to perfectly manicured land meant for dedicating hours of leisure time to, something that was in much shorter supply before we developed agriculture and cities. Berry picking also takes me back to my childhood, it was one of the few times that I would have access to an unlimited amount of sweets, and when they were ripened on the vine and warmed from the sun I liked them even more than five cent candy. Continue Reading →
Salmon Yam Frittata
I may have gone slightly overboard on the salmon to egg ratio in this frittata (I used 1 1/2 lbs of salmon), so much so that I am not even sure that it can safely be called a frittata anymore, but I’m going to do it anyway. Continue Reading →
Pineapple Blueberry Buzz Smoothie
Bee pollen is available in many health food stores and markets in small orange and yellow granules. It is considered to be a very nutrient dense food because of its high concentration of carbs, proteins, antioxidants, phytonutrients and vitamins. There have not been enough extensive studies done to equivocally prove all the benefits that bee pollen is purported to have. However, among people that use it there seems to be a general consensus that it does in fact help elevate energy levels and also naturally reduces the discomfort associated with seasonal allergies. Continue Reading →
Ham and Cheese Frittata Muffins
Ham and cheese is one of those classic flavors that appeals to nearly everyone, including even the pickiest of eaters. I like to use a nice aged cheddar because it has more flavor, so less can go further, which is something I like to consider when combining such heavy proteins together. The tomatoes add in some bulk and fiber, balancing out the eggs, ham and cheese so that the end product isn’t too rich and they are generally less off-putting than most vegetables for those picky eaters. Continue Reading →
Marie’s Maple Parfait
My mom’s friend Marie is one of the best cooks I know, her food is always full of love and so creatively prepared. She makes this for us in the summer, a simple dessert from her Québécois background, with blueberries over vanilla yogurt drizzled with maple syrup. It is unbelievably good! I like to eat it on its own for snacks too so I add in some nuts and seeds to make it extra filling and increase the protein and fat content to balance out the sugar, keeping blood sugar levels from spiking too much. Continue Reading →
Super Green Smoothie
The first time I had a fresh green smoothie I could not believe how energized and alive I felt. Over the past few years and lots of kitchen fails I have learned some tricks to making them totally edible and even delicious. The first trick is to blend the greens with the liquid before putting all the other ingredients in, unless you have a Vitamix, putting everything in at once can make an end product with chunks of green leaves… gross. Continue Reading →
PB&J Recovery Smoothie
This smoothie is all about the strawberries… and peanut butter. It has lots of natural sugars from all the fruits, making it a good option to refuel after a tough workout. Strawberries have the most vitamin C out of all berries, and they are also the best source of iron and potassium. Peanuts are actually a legume, resulting in them being higher in B vitamins than most nuts. They also have substantial amounts of calcium, iron, zinc, potassium and magnesium. 
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Comforting Rice Pudding
Choosing brown rice over white rice makes a huge difference in the nutrients of the meal. Generally, brown rice has over twice as much iron, magnesium and B vitamins. Rice pudding can be eaten cold, the more traditional way, or warm like porridge. This version has only natural sweeteners from the fruit and palm sugar and almond milk instead of cream to make it much lighter. Continue Reading →