Everyday Salad Staples

I like to make a big salad a few nights a week for dinner.  Especially Mondays and Tuesdays to 'detox' after the weekend. There are a handful of vegetables and other items that I keep in my refrigerator on a weekly basis. As much as I'd love to keep a variety of colorful vegetables in my crisper at all times... it's not easy to keep them all fresh when I will likely be out a few nights a week. This doesn't mean that I can't get all the nutrients I need with a few reliable staples!

Here's what I made tonight (so simple).

 I always buy these boxes... usually spinach or arugula. This week, 

I found organic

baby kale

at foodies.

 You hear a lot about Kale, a superfood.  

It's high in potassium, vitamins A & C, and fiber. It has antioxidant and anti-inflammatory properties. Kale on its own would bore me so tonight I mixed it with butter leaf lettuce :)

The four salad components I purchase

every week



(spinach, arugula, kale, romaine, etc),

shredded carrots


tomatoes (local & organic if I can find them)

, and



These four beauties last for at least one week (store your tomatoes on your counter, not in the fridge).

I also always have a variety of nuts and seeds in my fridge. Slivered almonds, sunflower seeds, pumpkin, etc. And, of course, feta, part-skim mozzarella, and goat cheese (got to have cheese, all things in moderation).  I usually make my own dressing but this,

avocado dressing

, that I found at foodies is fantastic and the

ingredient list

is amazing.

Tonight, I mixed together all of the above (tsp-tbs each of the nuts/cranberries/cheese) and added chicken marinated in extra virgin o/o, salt, lemon, rice vinegar, oregano, crushed red pepper and grilled. Easy & nutrious.

Tip: Yesterday I made a salad with my four staples, cooked the chicken in the original 

Frank's hot sauce

, and used a yogurt blue cheese dressing. You can make any salad you want with the four staples!

Have a wonderful week. xo.

Whole wheat panko crusted chicken with taters

I think one of the bigger misconceptions about healthy eating is the thought that it's too time consuming to make a proper meal.  That just really isn't the case.  Plus, I feel it is VITAL to make a healthy dinner every night... especially if you have a family.  There are a few staples that should be in your freezer/cabinets that will get you through any week.  

Last week, I posted this meal on my


and got enough likes that it deserved a quick little post.

I know organic chicken is more expensive, but, in this country it's really important to eat organic chicken.  The regulations on how chickens are raised are extremely poor.  

This is your body, it is the one thing in your WHOLE LIFE that you have 100% control over.  That is a gift, spend a few bucks more.

Here, I had mini red potatoes in my fridge (sweet potatoes are also great this way). Cut them up into tiny little quarters, season with a little bit of extra virgin o/o, salt, & pepper. Place on a parchment paper lined baking sheet and bake (turn halfway through) for about at 400 degress for 25 minutes or until golden and soft in the middle.

I love panko! A couple of weeks ago I bought this whole wheat bag, honestly, it's really not as flavorful as white panko, but, it is healthier.  I've been playing with it to see if I can get better flavor out of it. It's all about the herbs, baby. 

 Here, take your chicken and coat it in egg (organic, please) and then season the panko with herbs de provence, garlic powder, pinch of salt, & crushed red pepper.  Coat the chicken in the panko.  Put on a parchment lined baking sheet and cook for 12 minutes at 400 degrees (just throw it on the same baking sheet as the potatoes).

Toss together some mixed greens, avocado, a tsp of goat cheese, with lemon juice and a splash of extra virgin o/o and dinner is served.  And, it only took a half hour. :)

Let me know if you want to see any modifications. Have a GREAT week!


Quick, Clean Meals and Recovery Fuel (my detox)

I live, eat, and breath by the 80/20 rule.  In terms of my diet, 80% healthy; 20% not AS healthy.

(Note: 20% means dining out, organic frozen yogurt, an occasional dark chocolate, etc. NOT fake food

) I've found that a happily balanced life and diet provide the best results.  It's not healthy to deprive yourself of anything that you enjoy. 

This week, however, I am following a 90/10 rule.  Every few weeks, I like to eat as clean as humanly possible. My diet will include very well balanced meals, increased antioxidants, increased protein, lower carb, very low sugar.  We all know that sometimes that 80/20 rule can expand to 70/30 after a few fun weekends and work events.  Following a 90/10 will get you right on track.  Below you will find a breakfast, lunch, and dinner that I've prepared this week.  All three are super easy and will leave you feeling energized and refreshed! (plus, they are pretty tasty)


I've been hitting my boxing classes in the morning lately so I need a breakfast that hits on all levels: protein, potassium, carbs, and antioxidants.  I like to call this breakfast

"recovery fuel".

- Blueberries

- Antioxidants, vitamin C, fiber

- Blackberries

- Antioxidants, fiber

- 1 Banana

- Potassium, Carbohydrate

- Cinnamon

- Antioxidants

- Slivered almonds

- Vitamin E, mono-unsaturated fats

- 2% Cottage Cheese -

High levels of protein that have an amino acid makeup that studies have shown recovers muscles faster than other forms of protein.


Most days this week I prepared a simple mixed green salad with avocado, egg, and vegetables. I ran out of some of those ingredients today so I packed this instead (so simple!) Just pre-pack the ingredients and make it when you sit.


Greek non-fat plain yogurt

- Very high protein


Slivered almonds

- Vitamin E


Frozen blueberries

- Easy to pack!, antioxidants, fiber, vitamin C



- Antioxidants


Dried cranberries

- Mostly for flavor but also antioxidants (kind of falls in the 10% - high in sugar)


This salad is super tasty.  It's really quite easy to make an Asian Chicken Salad healthy. I did use an organic wasabi ginger marinade for the chicken instead of my own. This is fine to do as long as you read the ingredients and ensure there aren't any preservatives, additives or corn syrup, etc.


Romaine lettuce

- Antioxidants, fiber


Shredded carrots

- Vitamin A, fiber


Organic chicken breast

- Protein


Orange pepper

- Vitamin C, antioxidants, Vitamin A


Slivered almonds

- Avocado

- Fiber, Omegas, Potassium, Vitamin C, Folate


Pea pods

- Potassium, manganese, vitamin C, fiber

Dressing: 1 parts sesame oil, 1 part rice vinegar,  tbs mustard, tbs honey, salt, crushed red pepper; mix & dress!

Who's going to join me in a 90/10 week soon? Feel free to ask any questions.

Have a great Friday. xo.

Saturday Brunch

Yesterday, one of my best friends came to visit.  We went on an Irish Pub Crawl that lasted the entire day. Knowing what we were getting ourselves into, I decided to prepare a brunch for all of us before we took off on our little pub journey.

The usual bacon, eggs, and toast were served, but, I made a few special additions that were so quick and easy... it only took me only an hour to prepare before they arrived.

I love blueberries. I love blueberries in any breakfast format... muffins, pancakes, donuts. You name it.

This recipe

took just 45 minutes total to prepare and they came out perfect! I added another 1/4 cup of blueberries into the batter.  The more the better.  I especially loved the cinnamon sugar crunchy topping. Don't even make a muffin if it doesn't have sugar on top.

I'm not a huge fan of melon in a fruit salad.  It just doesn't do much for me... and I think most agree.  This fruit salad I prepared contains all of my favorites and gave us all the energy we needed for the rest of the day. I simply cut up two bananas, 1 cara cara orange and then added blueberries and raspberries.

The toast, bacon, & eggs were prepared after my guests arrived, but, here's a shot of the table before they came in. Orange juice, water, coffee, and a nicely set table will make everyone feel at home. (plus, the right Irish accessories to get us in the mood for a fun filled day)

Have an awesome Sunday... enjoy the extra hour of light. xo.

Easy Garlicky Baked Shrimp over Spaghetti

Sorry for the delay! This past week was jam packed with activities which included a few days at my home office in CT. I had just enough time to eat, sleep, & workout. Priorities my friends, priorities.

Anyway, today I went to my parent's for dinner.  My mom and I shared a bottle of


 and then proceeded to make


. I can honestly say it's one of the best home cooked meals I've had in a long time. It will absolutely go down as a favorite. I even told my mom that I'll likely want this for my bday dinner... Yeah, it's that good.  Also... it only took us 15-20 minutes to make.

This little panko bread crumb mixture in and of itself would be good on anything. My mom subbed in o/o for half the serving of butter.  Makes it a little bit healthier. Scrumptious.

Clean and pat dry the shrimp and toss in white wine, o/o, & garlic. 

The bits of red you see is paprika... my mom added this to give it better color (she's good like that).

This is what we tossed the pasta in (barilla protein plus, of course). Garlic, crushed pepper, extra virgin o/o and a little pad of butter. 

Who cooks Sunday dinner w/o wine? (aren't these little glasses pretty?)

After baking, squeeze on some fresh lemon.

A little parmesan on the pasta....

And voila! Garlicky, panko-y, spaghetti awesomeness.  Enjoy!

Have a fantastic week!