Category Archives: Recipes

The Ultimate Smoothie


Serves 1

1 cup So Delicious Coconut Milk or ½ cup canned coconut milk
1 cup ice
1 cup baby spinach
½ cup frozen blueberries
½ banana
1 serving protein powder (rice based, grass fed whey concentrate, hemp or pea protein)
1 serving probiotic
2 TBS ground flax, chia or sunflower seeds
Additional water to desired consistency

Place all ingredients in a blender, blend to desired consistency

Try This: Try other berries or fruit like mango, papaya, kiwi or melon.

Health Tip: See Top 5 Sensational Supperfoods article

An Anti – Allergy Menu

One of the best ways to combat allergies year round is decrease systemic inflammation by eating gluten free, dairy free and sugar free.  In addition, there are a few important compounds that help avert the allergy attack in the spring.

Quercetin – inhibits both synthesis and release of histamine, is an antioxidant, and is found in high concentration in green tea, apples, red onion, red grapes, citrus, tomatoes, broccoli, and dark leafy greens.

Bromelain & Papaine – are enzymes that assist digestion, have antiinflammatory effects, and are found in pineapple and papaya respectively.


Click on the links below for the recipes.


Fresh Bruschetta

on Udi’s Gluten Free Bread

Main Dishes

Grilled Mahi Mahi, or any white fish, topped with

Pineapple Cucumber Salsa with Red Onion


Wilted Greens

Serve your favorite sulfate-free, dry, red wine

(I know, red wine and fish?  It’s better for allergies then white.)


Papaya Berry Bowl with Fresh Mint

Cup of iced green tea



1 loaf Udi’s Gluten Free Bread
4-5 ripe vine tomatoes chopped
1-2 large clove garlic chopped
2 shallots chopped
5 scallions chopped
1 bunch cilantro or basil chopped
1 TBS balsamic vinegar
3 TBS olive oil
salt and pepper to taste

Preheat the oven to 400 degrees.

Cut each slice of bread in half and lay on a baking sheet. In a small bowl mix the vinegar, olive oil, garlic, and half the bunch of cilantro or basil until you almost have a paste. Spoon mixture onto each piece of bread, place baking sheet in the oven and bake until toasted (5-7 minutes). While the bread is toasting, in a large bowl combine the rest of the ingredients. Remove the baking sheet from the oven and spoon the tomatoes mixture over each piece of toast, place back in the oven for 3 minutes, just to heat tomatoes. Keep an eye on it so the bread doesn’t burn.

Place on a serving tray and enjoy!

Try This: you can top this with goat cheese for another depth of flavor. Try different herbs like parsley or mint. You can use green tomatoes or heirloom for another color twist.

Health Tip: Tomatoes are jam packed with nutrients that our bodies love. Lycopene is a potent antioxidant and has powerful anticancer properties. Studies have shown this particular antioxidant to be helpful in colon cancer. Tomatoes are also high in vitamin C and vitamin A.



4-5 ripe avocados
2 Roma tomatoes chopped
1 clove garlic chopped
juice of 1 lime
1 tsp salt
1 handful cilantro

Chop tomatoes and garlic, add to a bowl, squeeze in lime. Scoop the avocados into the bowl and then cut them up with a knife so you get big chunks. Chop in cilantro, add salt and stir.  Serve with chips or fresh bread.

Try This: Use this to top grilled fish or burgers. It makes a great appetizer and is a fabulous crowd pleaser!

Health Tip: Avocados are packed with healthy fats, potassium, vitamin K and they help keep your heart healthy and lower blood pressure.

Creamy Polenta


1 cup medium ground corn meal
4 cups water or stock
4 tbs butter
¼ cup chevre goat cheese
salt & pepper to taste

Bring water to boil and add corn meal in a thin stream while stirring, to prevent lumps. Reduce heat to low.  Add remaining ingredients and cook, stirring occasionally, until creamy (about 25 minutes).

Fill Up and Slim Down: Foods to Choose While Loosing Wight

You do not need to count calories to loose weight.  Many of you may know only counting calories doesn’t get you the weight loss you desire. Here are our top tips for making changes that will guarantee you will loose inches from your “waste-line”.

A wise women once said, “If it fits in your mouth you CAN eat it.”  This is not about deprivation, restriction, or going without. This is about CHOOSING to ADD HEALTH to your life. The attitude you take is up to you.  We invite you to be grateful you are making these choices, be kind to yourself when you don’t, and stay committed to your health goals.

CHOOSE TO EAT: meat and veggies (Eat 3-4 oz of protein per meal and 5-6 cups of veggies a day).

CHOOSE: brown rice, quinoa, coconut milk, almond milk
Avoid: gluten, dairy and soy
CHOOSE: all the fresh veggies you want
Avoid: processed foods; anything from a box or can
CHOOSE: unsweetened foods and beverages
Limit: maple syrup, molasses, stevia, agave
Avoid: sugar, honey
CHOOSE: water with lemon or lime, herbal/green tea
Avoid: Caffeine, alcohol, soda (even diet), fruit juice
CHOOSE: green apples, berries
Limit: strawberries, peaches, red apples, melon
Avoid: bananas, oranges, grapes, plums, pears, mangoes, cherries, all dried fruit*

*NOTE: This list is specific for weight loss. The recommendation to avoid these fruits are because they have a high glycemic index (i.e. are high in sugar). Eat them in moderation, 2-3x a week, once you are maintaining your natural healthy weight.