Eat to Feel Full

Best guacamole ever!

Guacamole works great as an appetizer, a snack, and as a good healthy food to serve when entertaining. It is a good fat and protein, so feel free to enjoy.


2 ripe avocados

3 small cloves finely chopped garlic

1 finely chopped jalapeno

1/4 cup finely chopped shallots

1/4 cup finely chopped fresh cilantro

2 finely sliced scallions

pepper to taste, pinch of salt, and the juice of 1/2 a lime.

I used 1/2 tbl. of brown rice vinegar instead of lime because I am fruit intolerant, so that is an option if you are too. Even though avocado is a fruit, it does not cause the same discomfort as lemon or lime.

Serves 4


Carve out the avocado and cut into smaller pieces in a bowl.

Chop, chop, chop all the rest

…and then mix, mash, and grind everything together until it is smooth.

Instead of ice-cream & cake have a smoothie.

This smoothie might just become your favorite summer health and beauty tonic; anti-aging and detoxing, super high in antioxidants - and taste. It is easy to make in a blender so what are you waiting for?


What you might not know about beets is that they're high in betaine, which helps protect your cells from environmental stress (this is part of the anti-aging), the red color is a sign of the powerful phytonutrients, (proven to fight cancer), and they purify the blood (good for detoxing).

Additionally, beets boost your immune system (super health). The beets are also so high in fiber, which is another reason it is so much more filling than just a fruit smoothie.

Blueberries are high in anthocyan antioxidants, which are preserved when frozen. They are recognized for their ability to sustain cognitive functions (another anti-aging factor) and are low in glycemic index. They are basically a super anti-oxidant for your whole-body health, because like beets they help prevent oxidative stress (aging) and they are also great for the skin (beauty tonic). Like the beets they are anti-cancer fighters, and they help cardiovascular health.

The watermelon boasts super high concentrations of phenolic antioxidants, flavonoids, lycopene and vitamin C, additionally it is a kidney helper and detoxer, because of its high levels of citrulline.

Citrulline is now being studied for its ability to prevent excess accumulation of fat in fat cells because it blocks an enzyme called tissue-nonspecific alkaline phosphatase, also known as TNAP.

So between blueberries, watermelon and beets you have a superfood smoothie that also tastes AMAZING without being too sweet AND it's a great trick against a sugar craving and it is a healthy treat.


Serves 2

1 cup wild frozen blueberries, or just frozen blueberries

1 cup cubed raw red beets (peeled)

1 cup cubed watermelon

1 cup coconut water

1 teaspoon chia seeds (optional)

1 handful of basil leaves (or mint)


Put everything in a blender. Blend and pour.

Add a leaf of either basil or mint for looks.

Serve, drink, enjoy and feel amazing - and maybe even younger!

For the best results: chew your smoothie! It helps optimize digestion, and that means better absorption, which again means better health and well-being.

Instead of pizza or mac & cheese (comfort food), choose something with a sweet potato base.

Root veggies are so nice to to treat our need for good carbs, sweetness, feeling full and satisfied AND vibrant and healthy.


8 cups water

2 cups cubed and peeled butternut squash

2 cups acorn squash cubed and peeled

1 cup leeks

1 cup parsnip

1 cup carrots

2 cup fingerling potatoes

3 cloves garlic

1 whole large onion

Handful of fresh thyme

1 tsp green peppercorn

2 1/2 tsp crushed black peppercorn

2 tsp sea salt

Cod or other white fish; 1-2 lb depending on how much fish to vegetable ratio you want.

Spoonful of white brown rice miso

Bunch of kale, chopped


Peel and chop all the ingredients except fish, miso and kale and put everything in a large stew-pot.

Bring to a boil and then simmer for about 25-30 min. Check the vegetables are soft but not completely cooked.

Cut the fish into chunks and simmer for 5-10 min.

Add a spoonfull of white miso and the kale right before serving.