A dip so good that it can double as a marinade.


HEREDOTCO has an incredible line of dips, dressings and juices that I have absolutely fallen in love with. The flavors are unique which allows for me to get crazy and creative with the types of dishes to create. 

The first time I tried the Edamame Pea Sesame Dip, I was dipping with carrots and celery and thinking that it would be fun to try this in my next stir-fry! As it turns out, it's a flavorful way to season your chicken or sweet potato before tossing with a light teriyaki sauce.

This dip contains protein, fiber, healthy fat and ZERO sugar. Not only are you adding flavor, you are adding an extra dose of nutrition and sustenance. 

It is also so easy and quick. 


  •  Chicken breast or large sweet potato; cut into cubes
  • 1 small onion
  • Chopped Vegetables of your choice - I use spiralized sweet potato with my chicken, broccoli, spinach and yellow or red peppers.
  • HEREDOTCO Edamame Pea Sesame Dip
  • Chili Flakes
  • Pepper
  • Low sodium teriyaki sauce
  • Olive oil spray
  • 1/2 cup of water
  • Egg (optional)


  • CHICKEN: Take 1 heaping tablespoon (or more if needed) of the HEREDOTCO dip and generously season your chicken breasts; add a dash of chili flakes and pepper on top; Bake at 350 degrees for 25 or so minutes until cooked through; set aside.
  • SWEET POTATO: Steam your sweet potato plain; set aside
  • Take a fry pan and spray with olive oil spray; once heated, add onion and saute for 3 minutes on medium/high heat; set aside.
  • In a separate wok or pan, add your chopped vegetables, greens; cover on medium heat; add 1/2 cup of water and steam vegetables until soft. 
  • Add onions. chicken and/or sweet potato + teriyaki sauce and toss; cover and heat on medium for 3 - 5 minutues
  • Poach or fry egg
  • Remove stir-fry from heat
  • Serve Immediately with the fried or poached egg on top; season with hot sauce if you prefer!  




Avocado + Sweet Potato


This combination always makes me feel incredible - morning, noon or night. One of my bridesmaids taught me the beauty of swapping toast for sweet potato FOR an energizing take on avocado toast! AvoPo-TOT-o.


  •  1 Large sweet potato; cut into long flat slices (vertical)
  • 1 Medium avocado; cut into slices or mashed
  • 2 Eggs
  • Spice Blend; Mixed dash of garlic salt, pepper & chili flakes
  • Handful of spinach leaves
  • Olive oil


  • Bake sweet potato slices with drizzle of olive oil + spice blend (leave a little extra for later) - 350 degrees for 15 minutes or until slightly crispy
  • Poach or fry eggs about 5 minutes before sweet potatoes are baked
  • Remove sweet potato slices; cool for 2-3 minutes
  • Top potato with spinach leaves, avocado or avocado mash (or hummus!), add egg, top with remaining spice blend. 






.Making Peace.

My mother has been cleaning out her basement and bringing over boxes of old photos, videos, trinkets from middle school through college that I asked her to hold onto, and some hand-me-downs from her kitchen. The most recent discovery was our old family video camera that I haven’t seen since my high school graduation when my father dropped it in the pool. Somehow it is still in perfect shape despite the pool dip and it turned right on when I flipped the switch to green. I pressed “play” and almost fell out of my chair.

Image via @Dabble Me This

Image via @Dabble Me This

There I was, standing next to our Catholic priest, accepting an award for being a star leader of the 2006 Junior year Catholic Kairos retreat. My priest is speaking to an audience saying, “Maria is a bright, charismatic, selfless and influential leader that made an incredible difference in this year’s retreat. She brings an unparalleled light to the group and will always be remembered for being so kind, generous, thoughtful and loving to everyone involved.”

I felt shocked as I watched the screen. I didn’t remember being looked at in that way and I didn’t remember those words. Over the last 10 years, I have been tirelessly working on becoming the best version of myself, which has led me to overlook my strengths and feel disappointed in my faults, resentful towards my parents and embarrassed as to how I “used to be.”

I used to not be as patient, had a hard time focusing (although I did well in what I chose to put my mind to), always was multi-tasking (which led to mediocre work versus exceptional work), was 20 pounds heavier, preferred alone time over social interaction, was not as well-spoken and didn’t have much of a fashion sense. I began to equate those previous qualities to being “less” than what I had worked to become, which is more thoughtful, focused, aware, social, healthy and better dressed.

Those pieces that I formerly labeled as “faults” are just one part of an incredibly complex puzzle that has many more pieces. The overlooked pieces were my empathy, charisma, loving and inclusiveness toward all people and incredible perseverance. Today, those “fault” pieces are a benchmark and not an embarrassment. They are simply the parts of me that reflect when I was not at my best.

  • Making peace with these pieces has allowed me to move past feelings of resentment towards my family and myself that were starting to chip away at my happiness.
  • Making peace with these pieces has led to feelings of gratitude for the upbringing that I did have that provided the ability to look for more.
  • Making peace with these pieces has opened my eyes to the importance of my past experiences.
  • Making peace with these pieces has opened my heart and my eyes to see that my true character and drive has always been with me – back then and today.
  • Making peace with these pieces has reunited me with all of my pieces, which has allowed me to love all of me: past, present and future.

With Love,


Originally published on https://inside8.com/making-peace-pieces/ 


A healthy cocktail tale.

Summertime in Chicago is like gold. Chicago-ins cherish each and every moment and truly take advantage of the warm days and long nights. With this comes a healthy dose of cock-tailing and indulging.

If there is one piece of advice I can share from my own personal experience, it is to take MODERATION seriously. Moderation of everything is key to staying sane, happy and healthy... In my opinion at least. 

Inspired by a new restaurant in Chicago, I have created a flavorful way to get your cocktail on + get a dose of your veggies in. Say hola to the Carrot Jalepeno Kombucha Margarita. 

Image via http://cleverrabbitchicago.com/ 

Image via http://cleverrabbitchicago.com/ 

INGREDIENTS (Makes 2 cocktails)

- 2 jalapenos; sliced and seeded
- 1 jalapeno chopped
- olive oil
- Reposado tequila; enough to two cocktails straight up (we do 2 shots each) 
- 8oz Ginger Kombucha (GT's brand is my favorite) 
- 2 cups of chopped carrots
- 1 ounce fresh squeezed lime juice
- 1 bunch of fresh cilantro; chopped
- Dash of red pepper
- agave to sweeten


- Saute the 2 seeded jalapenos in dash of olive oil until charred; set aside
- Use a blender to mix the chopped carrots and ginger kombucha until smooth
- Once smooth add in the chopped jalapeno, lime juice, half of the cilantro mix and any sweetener of your choice
- Mix with the tequila over ice, add the dash of red pepper and remaining cilantro and garnish with the charred jalapeno. 



.Today, I get to.

Consider your to-do list, an I get-to list.

How does that change the tone of your daunting, never-ending, daily creation or checking of the to-do list? 


This is a simple life hack. 


Go ahead, write it down... 






You are what you eat. So be sweet - and eat a sweet potato.

When it comes to eating a balanced diet, color is a topic of discussion. We can eat all of the bright green leafy foods however if we don't have enough of each color, we can be lacking in the nutrient department. 

Colorful Eating

  • Green: Kale, spinach, celery, broccoli, asparagus, cucumbers, cabbage, avocados, kiwi, limes...
  • White: Cauliflower, banana, white pear, jicama, onion, egg, garbanzo beans... 
  • Red: Apples, red pepper, strawberries, blood orange, tomatoes, kidney beans, beets, cherries...
  • Orange: Oranges, papaya, orange pepper, carrots, squash, pumpkin...
  • Purple: Purple sweet potatoes!, grapes, plums, prunes, blackberries, raisins, purple cabbage... 

Check out your routine and add some sprinkle of color where you can! Here is a helpful guide with the nutritional benefits of each color. 




.From the Sea.

We are tied to the ocean.
And when we go back to the sea...
we are going back from whence we came.
- John F. Kennedy

From the sea we get Spirulina and from Spirulina we get a long list of benefits ranging from disease prevention and immune system combat support, in addition to becoming detoxified and strengthened at the cellular level. This powerful blue-green algae, when taken in the correct dosages and from a trusted brand, can do wonders for the mind & body. When consumed, Spirulina binds to toxins in order to aid in the removal of these from the body - more so than many other superfoods out there. (Medical research here: http://umm.edu/health/medical/altmed/supplement/spirulina)


  • Boosts Immune system support with Vitamin B6
  • Offers a complete form of protein (an incredible 60-70%) meaning it contains all 9 essential amino acids
  • Fights sugar cravings, and can keep you going between meals with easily digested protein
  • Reduced tiredness with iron
  • Nervous system support with thiamine
  • A happy heart with thiamine

Need a recipe? Let's start with this beauty - a Grapefruit Spirulina Smoothie! 


Pinkys up!

Pinkys up!


  • 1 teaspoon spirulina powder
  • 1 grapefruit (peels and sectioned out)
  • half frozen banana
  • 1 teaspoon hemp seeds
  • handful of goji berries
  • handful of spinach
  • 1/2 cup of blueberries
  • 1 teaspoon maca powder
  • OPTION: hemp vanilla protein powder
  • OPTION: Add avocado or an acai packet + another 1/2 banana for more of a bowl consistency!


  • Blend on high - until smooth! Serve over ice or as is.

Enjoy the detox process!





- http://umm.edu/health/medical/altmed/supplement/spirulina

- http://www.chicagorawfood.com/

- https://draxe.com/spirulina-benefits/

.St.Patrick Bowl.

"Create your own luck." 

Happy St. Patrick's day everyone! Below I have a scrumptious recipe for breakfast that is extremely fast and easy and GREEN! Try it out - perhaps it will bring you luck :D


  •  1 scoop vegan vanilla protein powder (juice plus)
  • 1 1/2 cups spinach
  • 1/4 avocado
  • 3 stalks of celery
  • 4 large frozen strawberries
  • 1/2 cup of water (add a tiny bit more if needed)


  • Blend it until creamy baby
  • Top with 1/2 banana, chia seeds, cacao nibs & hemp seed




To make a good salad is to be a brilliant diplomat - the problem is entirely the same in both cases. To know how much oil to mix in with one's vinegar.” - Oscar Wilde

I look forward to my morning, afternoon or evening salads. They provide an abundance of energy and have enough substance and flavor to make it incredibly crave-able.

Below I am sharing my most favorite recipe which includes color, spice, and texture atop an abundance of greens to leave you feeling radiant. I hope you try it! 

  • Ingredients
    • As many greens as you please - Mixture of arugula, kale and spinach
    • 1/2 cup - Beet Sauerkraut (The Brinery Brand)
    • Slices of Smoked Salmon
    • 1/4 Avocado
    • 1 tablespoon - seasoned pumpkin seeds
    • 1/2 cup - chopped broccoli
    • 1 soft boiled egg
    • Dressing: 1 tablespoon olive oil, 3 tablespoons coconut vinegar, 1 full squeezed lime, diced agave tomatoes, 1 teaspoon of mustard seed, garlic, basil, thyme, oregano, 1/2 teaspoon of onion powder, Himalayan sea salt.

Enjoy the spring season!




"Always bring your own sunshine (BYOS)" - Mar

I recently traveled to California to visit my tribe and it made me realize that I hadn't seen the Chicago sunshine in over 2 weeks. We go through these gray days like clockwork however they take an unconscious toll on our well-being. Let's beat the sluggish feeling and boost the immune system with some immune boosting bowls. (Wear a sweater while enjoying!) 

Sister bowls over the holidays! [Pictured right doesn't contain ACAI]

Sister bowls over the holidays! [Pictured right doesn't contain ACAI]


  • 1 Unsweetened Acai Berry Smoothie Pack (you can find these in the frozen fruit section of Whole Foods & Trader Joes!)
  • 1/4 cup coconut water
  • 1/2 banana
  • 1 serving plant protein powder (VANILLA only)
  • 1 cup packed spinach
  • 1 teaspoon spirulina powder *optional boost
  • 1 cup packed kale
  • 1/4 avocado
  • 1/4 cup mango (Topping)
  • 1/2 banana (Topping)
  • ½ tbsp hemp seeds (Topping) 


  1. Blend (slightly defrosted) acai, hemp protein powder, spinach, kale, coconut water, avocado, half banana and optional spirulina powder.
  2. Blend on high to create a creamy texture 
  3. Pour into a bowl and top with mango, hemp seed and remaining half banana. Optional addition of granola, shredded coconut and berries on top!

Cheers to making your own sunshine.

With warmth and love, 


.Cookie(ish) Party.

"Find something you're passionate about and keep tremendously interested in it." - Julia Child

Other than yoga, fitness and nutrition, I am passionate about baking. To my delight I was invited to to partake in a Holiday cookie party which excites me for many reasons -  listed below - in no particular order: 

1. I love to bake. 

2. I may be allergic to dairy and nuts but there is something about being around people at a cookie party that screams FUN.

3. I get to try a new recipe that is dairy and nut free in an attempt to trick everyone into eating a vegan dessert.

4. I get to be the unique pain in the butt that I am and make a bite of sorts rather than a cookie. YAY. Rule breaking has always been a hobby...

- 1 1/2 cups crumbs of Graham Crackers, or 10 graham cracker sheets
- 3 tbsp hemp milk
- 1/4 tablespoon coconut oil

- 1 1/2 cups raw pumpkin seeds
- 1/4 cup large lemon, juiced
- 1/3 cup coconut oil, melted
- 1/2 cup + 2 Tbsp full fat coconut milk
- 1/2 cup maple syrup 

- 24oz carob chips

- 3 tablespoons coconut butter


  1. Pre-heat oven to 300°F. Line 8-inch square pan with heavy-duty foil so foil extends over sides of pan. Spray foil with cooking spray. In small bowl, mix crust ingredients. Press into the bottom of sprayed foil-lined pan.
  2. Using a food processor, beat pumpkin seeds to make a seed meal. Transfer to large bowl and add remaining filling ingredients; beat until smooth. Pour filling over crust.
  3. Bake 40 to 45 minutes or until edges are set. Center will be soft but will set when cool. Refrigerate 1 1/2 hours or until chilled. Freeze "cheesecake" about 2 hours or until firm.
  4. Remove "cheesecake" from pan by lifting foil. Cut into 40 pieces; remove from foil and place on sheet of waxed paper.
  5. In 1-quart saucepan, melt coating ingredients over low heat, stirring frequently until smooth. Cool 2 to 3 minutes or until slightly cooled. Place in 2-cup measuring cup.
  6. Spear each "cheesecake" bite with fork; dip in melted chocolate to cover bottom and sides, letting excess drip off. Place on waxed paper.
  7. Spoon approx. 1 teaspoon melted chocolate over each bite, smoothing top with back of spoon. Sprinkle with sea salt. Let stand about 20 minutes or until firm. Store in refrigerator. 




Sources: Recipe tweaked from Minimalist Baker & Betty Crocker


Your most WONDERFUL time of the year.

Let’s rethink the traditional ways that we view the upcoming season – because how often do you feel depleted come January? 

November = Overindulgence + weight gain + lethargy – No thanks.

December = Overspending + continued weight gain + stress – Absolutely no thank you.  

How about…

November = Giving time and gratitude + listening to your stomach + feeling the positive emotions of the heart (love, happiness, responsibility, thoughtfulness) – Yes please.

December = Spending time + mindful consumption + being present in each moment – Absolutely. 

Join me in having the most WONDERFUL Holiday Season -- one that leaves you feeling full of love and gratitude come January. There isn’t a better time to make YOU a priority. 


Your BEST Season.

1.       You come first.

2.       Plan accordingly.

3.       Recognize, acknowledge and accept your emotions.

4.       Enjoy the season.


1.       Yes YOU – Come first.

a.       The Holiday season is undoubtedly busy. We are busy with the normalcies of our day to day lives topped with gatherings, planning of gatherings, eating & drinking, awkward & not so awkward conversations with co-workers, friends and family and the anxiety around the money that is to be spent. This equates to YOU forgetting about your needs as you navigate the holiday happenings

b.       4 TIPS: Find at LEAST 20 minutes a day for YOU. (Walk,sit,journal,sip coffee)

- Don't skip your workouts! Maybe take it up a notch!

- Sleep - JUST DO IT.

- Eat before you go. Food should ENERGIZE you – not deplete you.

2.       PLAN accordingly.

a.       Schedule your workouts. Make it a PRIORITY just like your morning coffee or tea if that’s your habit. It is a non-negotiable.

b.       Eat on schedule.

- Often we eat LESS in preparation for the night’s festivities. Ensure to eat a healthy breakfast and perhaps a lighter lunch to keep you from feeling ravenous by event time. You will also be in a better mood!

c.       Plan your gift giving (if you are partaking)

- How often are you scrambling to buy something for someone that ends up putting you over budget? Sit down and THINK about what your mom would enjoy – don’t just grab another cashmere scarf.

3.       Recognize, Acknowledge & Accept your emotions

a.       Ask yourself WHY.

When you start to feel anxious, nervous, upset or any other negative emotion, ask yourself why you may be feeling that way to get to the root of the issue. Practicing mindfulness in this way will keep you in balance since you will know where you stand.

b.       The Holidays can stir up a cocktail of emotions considering the family & co-worker time that is ahead. Remember that these people are also humans navigating this life. We all do not have the same needs, values & lifestyles – and we also do not KNOW what other’s needs, values and lifestyles are. Accept and Acknowledge and navigate with curiosity with those who may have differing stances than you. You can always learn something!

4.       Enjoy the season

a.       All of the moments and happiness to be shared is something to look forward to. By committing yourself to these practices you will be able to go through the holidays with ease. When YOU are happy and in balance, you will THRIVE.

b.       A helpful tool to explore yourself even more, is to take the WWW.INSIDE8.COM test – to rediscover and reconnect. With a helpful list of activities that correspond to your personality type, you will also have no shortage of hobbies and activities to explore this winter.

I wish you the MERRIEST season of all!




A friend of mine once said to me during a time to crisis to allow for the crisis to MOVE THROUGH ME. Rather than ME trying to MOVE THROUGH IT.

I visit these words frequently.

So often we allow our circumstances to stop us in our tracks. Sometimes they derail us from personal goals of becoming a better version of ourselves, or perhaps we fall back into old habits or simply start navigating our world from a negative space. I argue that our dark times aren't an excuse for us to throw in the towel. Being mindful is a decision that extends to how we allow our circumstances to effect us each and everyday. We simultaneously can be in and out of control of our lives which makes life as fascinating as it is. As soon as we realize and ACCEPT this, we can take responsibility for how we react to our daily struggles - regardless of how big or small. 

Stay STRONG - stay MINDFUL - stay HAPPY. 



.Moment of YOU.

Do you have a M O M E N T of you everyday?

The moment of YOU is when you are purely

- HERE -

in the moment. 

If nothing comes to mind perhaps consider that this is arguably the most important moment to be found in your day.

  • For some this is 5am before many are awake or 12am when many are asleep. 
  • For some this is 2pm when things seem to downshift and slow down before the evening hits. 
  • For many, this can be the few moments when we waiting in line at the coffee shop or moments before a meeting where we tell ourselves that WE. CAN. DO. IT.

Whenever you find that MOMENT, know that it should be savored and treasured. These moments are fragile and what keeps you connected to yourself which is the MOST important connection of your life.





YOGAMon :: for SLEEP ::

"Sleep is the best meditation..." - Tenzin Gyatso

Restful sleep IS attainable however many of us feel a bit wired when the time = bedtime which is causing our sleep cycles to suffer.

TV, phones, computers, significant others and endless to do lists circulating in the mind can often times put our restful sleep on the back burner. Restful sleep is critical for your health, your productivity and your daily mood.

Here is a simple yoga solution - to calm the mind before you try to snooze.


*This pose aides with calming the nervous system and the mind - simultaneously - leaving you ready to snooze after 5 minutes of practice.

  1. Find a flat surface - wall/headboard/etc - tall enough for your feet to rest up on 
  2. Sit with one side of your hip up agaisnt the surface
  3. Roll onto your back and extend your legs vertical up the surface
  4. If any irritation occurs in the low back, use a pillow or blanket to support the low back
  5. Let your arms rest by your sides - or extend your arms out by your sides with your palms facing up
  6. Close your eyes - and b r e a t h e
    • Stay for at least 20 breaths
    • Tip* Think "INHALE" as you inhale and "EXHALE" as you exhale to keep your focus.



.D E T A C H.

"The essence of the Way is detachment." Bodhidharma

To practice detachment one must allow themselves to let go of something, someone, or behaviors.

To practice non-attachment one must allow themselves to simply let things, others and behaviors - particularly the behavior of others - simply be. 

The beauty of both areas of practice is that one steps out of their own way. We often attach ourselves subconsciously and consciously to these aspects of our lives which is where we find ourselves getting "caught up."

Have you ever felt completely caught up in your own whirlwind?

Bali -- R&M 2014

Bali -- R&M 2014

This week I had to give myself a little pep talk after finding myself strapped into my own rollercoaster of THINGS that truly did not matter. Stressing, anxiety, stressing - and repeat. I verbatim did TWO things:

  1. I asked myself WHY
  2. I then told myself to shush it - and focused on everything that was going great in life which outweighs anything stressful by a long shot. 

My "why"was ridiculous - and it snapped me back to reality. However I do know that it is easy to forget how EASY it really is to step back, detach, ask "WHY" and then practice non-attachment to let things simply be. It can be done -- we just have to remind ourselves to move aside.



If there were to be one day of the week where I feel it is critical to practice yoga, it would be Monday.

When Mondays hit we typically feel either a surge of energy & anxiety to get everything done or a lag where we feel that we can't even pronounce our name correctly. Both experiences have something in common in that we need to CHECK IN with ourselves to see that we are in BALANCE before the week ahead. YOGA helps to get you there. 

Have you tried simple Sun Salutation A sequences before checking your email? Or perhaps in the middle of the day when you feel like reaching for another coffee? Give it a try and notice the difference in how you feel. 

Remember, we are lucky to have the option to move back into our week. I encourage you to find gratitude for exactly that. Move into your week with ENTHUSIASM & PASSION for what you do. 

Sun Salutation A Sequence

POSE 1 - Mountain Pose - 5 breaths

  • Start with your feet together with the weight equally distributed between both sides. 
  • Grow taller & longer by pressing into your feet and bring your hands to heart center or palms at your sides
  • Roll your shoulders down and back; tilt you pelvis forward
  • 5 deep breaths (count to 10 EACH time) 
  • Notice your breathing and focus on the breath and your intention

POSE 2 - Tadasana - 3 breaths

  • From forward fold, sweep both arms up high, and roll your shoulders down and back. 
  • Take the gaze up towards your fingertips and grow taller through the spine
  • Squeeze your shoulder blades together
  • After the 3rd breath, hinge and the hips and fold forward; repeat 3 times

POSE 3 - Standing forward fold - 3 breaths

  • Take a deep inhale and hinge at your hips, slightly bending your knees and letting your head hang heavy, bringing the gaze directly behind you
  • Tilt the tailbone up & bring the weight into your toes. 
  • 3 deep breaths

POSE 5 - High plank - 3 breaths

  • From your forward fold, step both feet back to come into your high plank
  • Shoulders over your wrists, pull in your stomach, lengthen the neck
  • 3 deep breaths here

POSE 6 - Downward facing dog - 5 breaths

  • From your high plank, shift your hips up and back
  • Press into your palms; web out your fingers to really grip the mat
  • Hips up, chest down towards the mat, pressing your heels down
  • 5 Breaths
  • Transition : Gaze up towards your palms, bend your knees and come into a forward fold. Then, repeat poses 1 - 6 (3 times total). 




I love coffee. I really do - but I don't feel particularly great when I have this everyday. I also like to switch things up and one of my favorite coffee swaps is for a beautiful - and SIMPLE - MATCHA LATTE. 

*See below for the QUICK+EASY recipe that also can be fun to experiment with!*

It is cleansing, nourishing and so incredibly delicious. It also is VERY easy to make! 

RECIPE (Makes one cup)

  • 1 teaspoon matcha
  • 1/2 cup of hot water
  • 1/2 cup of hemp milk
  • 1 teaspoon raw cacao
  • 1 teaspoon coconut butter/oil
  • *Experiement with nutmeg,cinnamon, and tumeric! Maybe a dash of cayenne if you are feeling it!


  • Add ingredients, and blend! 
  • Pour over ice or drink warm



::RECIPE:: Falling for Curry

There is something about the FALL season approaching and CURRY that just go so incredibly well together. This inspired me this morning to create this warming + healthy + anti-inflammatory dish to enjoy all week! This can be enjoyed for breakfast (yes - over toast), lunch (over a salad), snack, or dinner! 

Often times we feel that we don't have the TIME for curry but let me tell you that...


*You will need a chopping board, blender, large sauce pan & skillet!*

::QUICK TIPS:: - Purchase pre-chopped onions & garlic, pre-washed kale/spinach and a non-BPA can of garbanzo beans for a quicker prep session!

Ingredients (Makes 6 servings)

  • 6 cups chopped kale & spinach blend
  • 1 large onion
  • 2 cans of garbanzo beans (15-ounce)
  • 1/2 cup of low sodium veggie broth
  • 2 tablespoons of tomato paste
  • 1 cup of cooked quinoa
  • 3 cloves of garlic
  • 2 tablespoon ginger
  • 1 teaspoon garam masala
  • 1 teaspoon curry powder
  • 1 teaspoon coriander
  • 2 teaspoons turmeric
  • dash of cayenne
  • 1 cup of hemp milk (unsweetened)
  • sea salt to taste
  • coconut oil (for cooking)


  • Saute chickpeas + onions in non-stick skillet w/ coconut oil over MED/HIGH heat
    • (5 MINUTES)
  • After 5 minutes add spices + Garlic + ginger and stir
    • (1 MINUTE) (option to add a teaspoon of water to avoid sticking)
  • In a large saucepan heat over MED - veggie broth + chopped kale/spinach
    • (5 MINUTES)
  • Pour veggies & kale/spinach into blender and blend with the hemp milk + tomato paste
  • Transfer back to saucepan, ADD in chickpeas & spices + add cooked quinoa & simmer
    • (10 MINUTES)

Thoughts for your weekend

If you are anything like me, the weekends are filled with recharging experiences -- fun with my love, fun times with friends, foodie experiences (non-vegan), coffee (not only tea), reading, moving s l o w e r and other things that fill me up with happiness. However we don't need to completely derail our good intentions as soon as the weekend HITS.

:: Here are 3 tricks to sticking to your healthy intentions while letting go on the weekends :: 

  1. Letting go doesn't mean overindulging.
    • Balance and moderation is key. Do we eat 20 pounds of veggies in one sitting when we are being healthy during the week? Not likely. So why would we consume 20 pounds of sugar/substances/unhealthy ingredients when we are enjoying the weekend?
  2. Rest ...zzz's
    • We need rest - and so many of us don't get enough. I encourage you to not set an alarm because it feels INCREDIBLE to wake up naturally. Check in with yourself to see how your body & mind feel - and try moving a little slower. You will be rested for a productive week ahead.
  3. Be mindful of your weekend activities
    • Sometimes our weekend activities can be on auto-pilot. Do you find fulfillment where you are spending your precious weekend time? Is it making you happy and fulfilled and healthy? Perhaps, you can try something new! Something that is in LINE with how you like to live your life. It is completely natural to grow out of our old activities - so check in with YOU and spend your time wisely.

Have a WONDERFUL weekend!