Tag Archives: healthy eating

Late Afternoon Fruit Smoothies!



This afternoon I cracked open a fresh coconut, purchased at Market Basket, for it’s milk to help daughter Amanda fix a fresh mixed fruit smoothie after her afternoon training secession at The Manchester Athletic Club. Our Magic Bullet is currently Amanda’s most favorite kitchen gadget. She is having fun blending different concoctions at least twice per day! 


Fruit Smoothie


Assorted fresh fruit

Greek yogurt


Local Honey

Flaxseed oil


Fresh baby spinach

Fresh Coconut Water


1 combine all ingredients in Magic Bullet clear plastic container,(follow Magic Bullet max fill line; blend 30 – 40 seconds; transfer to serving glass; garnish with fresh fruit serve immediately


Lentil Salad With Lemon Vinaigrette Dressing



Lentil Salad With Lemon Vinaigrette Dressing


2 cups dried lentils

1 medium red bell pepper

1 large fennel bulb

1 cup thinly sliced red onion

1/4 cup freshly chopped parsley

Lemon Vinaigrette Ingredients

juice of one large lemon

1/4 cup olive oil

1 tablespoon balsamic vinegar

1/2 teaspoon kosher salt

1/2 teaspoon  freshly ground pepper

1 tablespoon granulated sugar

2 large garlic cloves finely minced


1 combine all vinaigrette ingredients in mixing bowl; whisk together; reserve

2 place lentils and large sauce pan; cover with 2 inches water above lentils; bring to rolling boil; cover; lower heat; simmer 15 minutes; strain in colander; reserve



3  cut peppers into 1/4 -1/2 inch pieces; reserve in serving bowl

4 thinly slice red onion and fennel; add to serving bowl


5  add reserved lentils; toss; add garlic; pour reserved vinaigrette over-the-top; mix; refrigerate 1 hour;  top with  freshly chopped parsley just before serving


Note~ Will keep refrigerated in airtight container 5 days

Grilled Basil Chicken & White Bean Salad



This week “diet-healthy” food posts have been popping up all over the internet. After cringing at the bland, boring, and unappetizing shares, I decided to headed to the grocery store to pick up some key healthy ingredients that will put bland and boring on the back burner once and for all.  Healthy can be tasty, why do so many believe in the myth…”if it taste too good and can’t be good for you”?  It is Simply  not true…and I’m on a mission to prove it! Meals packed with flavors that are easy to prepare, will be showcased in a way that even non- dieters will want to give them a try!  I will share easy to prepare, breakfast, lunch and dinners recipes, packed with flavorful combinations of fruits, vegetables, and protein. This weeks focus is healthy eating that will satisfy your appetite, nourish your body and tantalize your taste buds! First up ~ Grilled Basil Chicken & White Bean Salad, perfect dish for lunch or dinner!


Grilled Basil Chicken & White Bean Salad


6-8 chicken tenders

1 cup chopped vine ripe tomato ; chopped

1/2 cup red onion; thinly sliced

1  16 oz. can chickpeas; drained and rinsed

1  16 oz. can cannellini beans; drained and rinsed

1 cup Feta cheese

2 large garlic cloves; minced

3 cups broccolini; steamed and cut into 1 inch pieces

¾ cup basil; cut Chiffonade style

Basil Marinade Ingredients

4 tablespoons olive oil

juice of one large lemon

8-10 large fresh basil leaves; cut Chiffonade style

1/2 teaspoon kosher salt

1/2 teaspoon freshly ground pepper

Dressing Ingredients

1/2 cup red wine vinegar

3 tablespoons olive oil

2 tablespoons Dijon mustard

1/4 teaspoon kosher salt

1/4 teaspoon freshly ground pepper


1  combine chicken tenders, and Basil Marinade ingredients in ZipLoc bag; marinate in refrigerator overnight; grill chicken 5-7 minutes or until chicken is fully cooked; reserve


IMG_1372IMG_13762  combine all dressing ingredients in mixing bowl; whisk well; reserve

3  combine tomato, onions, beans, feta cheese, broccolini, garlic and basil in large mixing bowl



4  cut reserved chicken tenders  into bite-size pieces; add to salad


5  pour reserved dressing over top; toss; mix well; serve


Note~ Will keep an airtight container refrigerated 2-3 days

Note~ Chiffonade,  is a long  fancy cut of leafy vegetables, or herbs.

 Chiffonard  Step-by-Step

1  Simply stack, and tightly roll leafs; cut roll into thin strips; gently toss cut strips to loosen ribbon like lengths