PBJ day combo: TJ unsalted crunch peanut butter with mix of 2 Sarabeth’s preserves

i don’t usually partake in TBT but since it’s PBJ day (April 2nd), i changed it to TB…P(regnancy) since there was a whole lot of PBJ consumption! Ingredients 2 slices of 100% whole wheat toast *see note 1 1 to 2 tablespoons unsalted peanut butter *see note 2 1 tablespoon jam *see note 3 1/2 – 1 organic banana, long thick slices Preparation lightly toast your multigrain bread spread peanut butter on one slice of toast. spread jam on the side of the second slice of toast. notes my favorites: bread: Trader Joe’s 100% Whole Grain Multigrain Fiber (6 grams) Bread peanut butter: Trader Joe’s Unsalted Crunchy … Continue reading PBJ day combo: TJ unsalted crunch peanut butter with mix of 2 Sarabeth’s preserves

steamed snapper with pesto

cooking a meal with aluminum foil is such an easy and delicious method. fish and veggies … i also added enoki mushrooms, which is perfect for this dish.

it is such a nice lovely fish dish. give it a try!


  • 6 cups baby spinach
  • 1/2 color bell pepper, thinly sliced
  • 3 ounces enoki mushrooms
  • 2 snapper fillets (4-6 ounces each)
  • sea salt and freshly ground black pepper, to taste
  • 2 tablespoons pesto *contains nuts
  • 1 tablespoon olive oil

Preparation Continue reading “steamed snapper with pesto”

skip the fat-free option

Sometimes eating fat-free could be risking your health. According to an article from Woman’s Day, you may not want to choose fat free options for these items: Salad Dressing While fat-free dressings are lower in calories than fat-based dressings, they block absorption of fruits’ and veggies’ nutrients, like carotenoids which protect your body’s cells. According to the study, dressings with monounsaturated fats (from canola and olive oil, for instance) boosted the absorption of the veggies’ carotenoids. Dressings made with polyunsaturated fat (from soybean oil) and saturated fat (from plain old butter) helped absorption, too, but it takes more dressing to … Continue reading skip the fat-free option

6 foods that fight pain

instead of taking medication, changing one’s diet can help fight pain. Anti-inflammatory herbs and spices: turmeric, garlic, ginger, cinnamon, tart cherry, curry rosemary Non-animal sources of protein: fish (canned salmon, black cod, tuna, sardines, halibut, mackerel, herring, anchovies), legumes, dried beans (lentils, soybeans, black beans), grains (quinoa, millet, spelt), and plant (pumpkin seeds, walnuts, flaxseed) Healthy fats: coconut oil, olive oil, grape-seed oil, avocado, ground flax, nu butters, omega-3 fortified eggs Wide variety of plants: kale, whole grains, beans, lentils; whole rainbow: dark green, red, orange, yellow, blue and purple fruits and vegetables; whites (cauliflower, garlic, onion); blacks (black beans) … Continue reading 6 foods that fight pain

herbed quinoa and mango salad

to go with my healthier nuggets, i found this herbed quinoa and mango salad recipe while browsing new cookbooks.

this recipe was similar to the herbed quinoa recipe from giada that i made around two years ago. the main difference, it adds a little sweetness with mango.

in addition, i added a hot long green chili pepper instead of the mild long red chili pepper to bump up the spice. yum!


  • 8 ounces quinoa
  • 2 cups organic low sodium vegetable stock
  • 1 mango
  • 1 cup pine nuts – or
    1 cup chopped walnuts
  • 1/4 cup handful fresh basil, roughly chopped
  • 1/4 cup flat leaf parsley, roughly chopped
  • 1 mild long fresh red chilli, seeded and chopped – or
    1 hot long fresh green chilli pepper, seeded and minced
  • 1 tablespoon lemon juice
  • 1 tablespoon extra virgin olive oil
  • sea salt and ground black pepper, to taste

Preparation Continue reading “herbed quinoa and mango salad”

metabolism-boosting foods

here are seven metabolism-boosting foods from Cosmopolitan: Chicken Breast Chicken is packed with protein, which is essential for maintaining muscle mass-and the more muscle mass you have, the more efficient you are at burning calories. Protein takes more time to digest than carbohydrates, so you’ll feel full longer. Greek Yogurt Calcium consumed in tandem with an amino acid found in dairy products has been shown to burn fat. It has more protein that the regular kind-so you boost the fat-burning benefits. Green Tea Consuming two to four cups of fresh brewed green tea daily can help you burn about an … Continue reading metabolism-boosting foods

chocolate chip banana pecan pancakes

m was being adventurous and found this chocolate chip banana pecan pancakes recipe. i’ll admit i was skeptical bcuz i’ve never been a fan of the chocolate and banana combo.

but these pancakes combines the flavors and textures of the ingredients perfectly so you have some melted chocolate, soft warm banana and crunchy pecans with each bite. skip the whipped cream and syrup on this one – it’s so tasty with just the right amount of sweetness that you don’t need anything else!

it’s a wonderful – and healthy – way to start the morning (or weekend afternoon)!


  • 1 cup all-purpose 100% whole wheat flour
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • a pinch of sea salt*
  • 3/4 cup skim milk
  • 3 tablespoons unsalted butter, melted
  • 2 eggs
  • 1 tablespoon white sugar
  • 1 teaspoon vanilla extract
  • 1 large banana, diced
  • 1/2 cup miniature semisweet or bittersweet chocolate chips
  • 1/4 cup chopped raw pecans
  • cooking spray
  • walnuts, optional

Preparation Continue reading “chocolate chip banana pecan pancakes”

foods to boost health

here are 12 foods that will help you live longer, live better and live more beautifully! Black Garlic Loaded with potent antioxidants, black garlic will help protect skin by reducing damage from those nasty free radicals that hit us every day. Wasabi With its antibacterial properties, this green gem may help prevent the ugly reality of throwing up after a bad bout of food poisoning. Sea Vegetables A great source of iron; these veggies from the sea are essential for healthy blood flow, which in turn will nourish skin and keep it glowing Figs Lots of fiber means figs will … Continue reading foods to boost health

most common food allergies

food allergies occur when the immune system mistakes a food protein as a threat and attempts to protect the body by releasing histamines and other chemicals into the blood. food allergy is different from food sensitivity or intolerance, which does not involve an immune system reaction. you can be born with a food allergy, or it can develop over time. these eight foods are the root of 90 percent of all food reaction: Milk Milk allergies are considered the most common food allergy in children. Milk allergy symptoms include wheezing, vomiting, hives and digestive problems. milk rarely involves a life-threatening … Continue reading most common food allergies

sweet potato casserole

when i think sweet potatoes, the simplest is best: baked sweet potato. perfect. but every now and then i am tempted to try something different. for thanksgiving dinner, i found this sweet potato casserole recipe. the casserole ingredients hit all the complementary notes with honey, vanilla and orange zest. i also added cinnamon. but what put this casserole over the edge is the topping. the combination of flour, sugar, oil, pecans and orange juice concentrate is baked to a hard crust that gives a contrasting texture to the casserole. awesome! the only thing i would change the next time i … Continue reading sweet potato casserole

best snacks under 100 calories

snack time hits at 3pm and the best way to avoid filling up on junk is to have delicious alternatives, each of which boasts around 100 calories. Turkey and Breadstick Rollups Spread two teaspoons of honey mustard on one slice of deli turkey and wrap it around a sesame breadstick. You can actually eat two of these roll-ups and still come in around 100 calories. Nuts A handful of nuts is a great option. Try 14 almonds, 17 peanuts, or 25 pistachios. Granola Bar The low-fat or low-sugar bars come in right around or just under 100. Peanut Butter and … Continue reading best snacks under 100 calories

milk without the moo

since i have become milk intolerant tho luckily not lactose intolerant, i still have been able to enjoy many things but thing i miss most about milk is having cereal! although i tried some moo-les versious, none tasted right but maybe i haven’t the right one. according to women’s health, some milk substitutes are better for certain things so i’ll have to try it out! Almond Milk Taste: Creamy, rich, and slightly nutty with a hint of sweetness Pros: Least caloric, fortified with vitamin E, calcium and vitamins A and D. Cons: Milk contains small amounts of these nutrients and also … Continue reading milk without the moo