Kuchumer Salad

This is a fun, light refreshing salad that can be paired with any Indian meal.  I pair it with an Indian Style Sea Bass; however it goes well with all Indian cuisine.                                          


  1. Small Dice Ingredients 1-4
  2. Place in refrigerator to cool
  3. When ready to eat, add ingredients 5-8. 
  4. Garnish with Coriander leaves and serve in a lettuce leaf.


  1. 1 Cucumber pitted (remove seeds and juice or use baby cucumber)
  2. 1 Tomato pitted (remove seeds and juice)
  3. 1 ripe mango
  4. 1/2 Onion
  5. Salt & Pepper
  6. Lemon Juice
  7. Cumin Powder
  8. Red Pepper
  9. Coriander Leaves
  10. Romain Lettuce Leaves

Indian Sea Bass (served with Kuchumber Salad)


Serves 2

1.  Wash Sea Bass and pat dry.

2. Season with ingredients 3-7.

3. Heat 2 tbsp of olive on a pan.  When pan is very hot, add Sea Bass and cook for 3 minutes on each side.

4. Serve with Kuchumber Salad.



  1. 1 lb. Sea Bass
  2. 2 tsp Olive Oil 
  3. 1 tsp Salt
  4. 1/2 tsp Red Chilli Pepper
  5. 1/2 tsp Amchoor (Mango Powder)
  6. 1/2 tsp Garam Masala
  7. 1/2 tsp Black Pepper

This is definitely going down as one of my favorite recipes!  I recently took a cooking class and Chef Manju Kukar taught this delicious meal. Sea Bass is one of my favorites because it's 'not so fishy' taste and smell so I was immediately drawn to this class when I saw that it can be made Indian style. 

Sea Bass is low calorie and an excellent source of protein, selenium and essential omega-3 fatty acids. It does contain mercury however; I don't eat it very often.   

I highly recommend this with a cold, refreshing Kuchumber Salad!


A Healthy-er Pizza

Finally- a healthier Pizza!  Who doesn't love pizza (okay, believe it or not, I know one person)?   

I first tried this recipe (and loved it!) when I ordered Blue Apron, but since then I have made some tweaks.  

I make this easy for myself by going to the pizzeria down the street with my pizza pan and buying whole wheat or multi grain dough.  They'll even roll is out for you and put it in a box!

When I come home all I have to do is cook the topping (which takes about 10 min) and then bake for 16 min.  I usually double the garlic, add more capers and season it with additional red pepper!

It's about time I don't have to feel guilty about eating pizza! 


Serves 4

1.  Preheat oven to 475F.

2. Heat 2 tsp of olive oil in pan, Add cabbage and garlic, season with salt & pepper.

3. Cook (stir occasionally) for 8 minutes.

4. Add 3 tbsp of capers and red flakes to taste.  Cook an additional 2 minutes.

5. Spread mixture on Pizza Dough.

6. Bake for 10 minutes, remove from oven and add cheese.  Bake for another 6 minutes.  



  1. Pizza Dough (see above)
  2. 1 bag Trader Joe's Shredded Cabbage
  3. 4 cloves Garlic
  4. 1 cup Trader Joe's low fat Shredded Mozzarella Cheese
  5. 1/2 tsp (smoked) paprika
  6. Capers
  7. Red Pepper Flakes
  8. Salt & Pepper to taste
  9. Olive oil
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Scallops with Spinach over Angel Hair Pasta

This is by far one of my favorite recipes!   We all know salmon is good for us, but what about other fish?  I was pleasantly surprised when I found out scallops are loaded with B-12!  You need B-12 primarily for red blood cell production, but it also gives you brain power, supports cell functions throughout your body and keeps your metabolism going.  This one serving of scallops provides you with all of your daily B-12. 

You can make this dish even tastier by using more butter than I recommend and you can go a little heavier on the breadcrumbs and pasta.  For those of you who want to keep it healthy like me, I recommend olive oil instead of butter, lots of spinach (you can cook it in garlic for extra flavor) and go light on the pasta.  And here's a tip for everyone- Use plenty of lemon.  It has vitamin C and brings adds tons of flavor.  


Serves 2

1.  Preheat oven to 400F.

2. Pour melted butter (or olive oil) into a casserole dish.  Add scallops and coat them evenly.

3. Add ingredients 3-6, mix and coat scallops evenly.

4. Bake for 20 minutes.

5. Cook a small amount of Angel Hair Pasta per instructions on package and set aside.

6. Chop spinach into very small pieces, then cook in olive oil until wilted (optional- add garlic for extra flavor).  Add salt & pepper.

7. Time to plate- First plate pasta, season with lemon.  Then mix in spinach.  Top with scallops and season with lemon again.  


  1. 1 pound bay scallops, rinsed
  2. 2 tbsp melted butter (or olive oil)
  3. 1/2 cup seasoned or panko breadcrumbs
  4. 6 gloves garlic, minced
  5. 1/2 tsp (smoked) paprika
  6. 1/4 cup Parmesan cheese
  7. Angel Hair Pasta
  8. Trader Joes Organics Fresh Spinach, chopped
  9. 1 Lemon
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Banana Zucchini Oat Muffins

I am a huge believer in breakfast!  I wake up starving so I never understand how people go without it.  From personal experience, I also believe it gets your metabolism going and if you pack your heavier meals in the earlier part of the day, you'll eat less at night.

But often people say they don't have time for breakfast.  And many who actually eat it, are really eating what I think should be dessert.  Most breakfasts are filled with carbs and sugar (e.g.: pancakes or waffles with syrup or bagel with cream cheese).  Where has the nutrition in breakfast disappeared to?

Think about it this way....  Breakfast is an opportunity for you to refuel your body, give yourself energy and start your daily activities with a boost of nutrients.  If you don't have the time to make an omelette with veggies, this recipe is a simple fix that can last you all week.  And it will give you whole grains, protein, fiber and calcium.  That's what I call a healthy way to start your day! 

I got this recipe from a website called Hummusapien.  I added and subtracted a bit to make it healthier as I do with most recipes but what I love most about this is that you can add just about anything to make it to your liking.  Want it sweeter? -  add honey or cranberries.  Want it richer?  -add nuts or dark chocolate.   

Master these and bring a healthy breakfast back into your life!  


Makes 12 muffins

  1. Preheat oven to 375F.   Coat 12 muffin liners with a small drop of olive oil each and place into muffin tin.
  2. Mix all the ingredients in a large bowl.  Extra add-ins depending on your taste: cranberries, dark chocolate chips or nuts.
  3. Distribute mixture to 12 muffin liners. 
  4. Bake for 25 min.  


  1. 2 cups Organic oats
  2. 1 large organic zucchini (peel & grate)
  3. 2 small (very) ripe organic bananas (peel & grate)
  4. 1/2 cup Almond Milk (or Milk)
  5. 1/4 cup organic Peanut Butter
  6. 1 egg (or 1 tbsp flaxseed + 3 tbsp water)
  7. 1 tsp Vanilla Extract
  8. 1 tsp cinnamon
  9. 1 tsp salt
  10. 1 Tbsp chia or flax seeds
  11. 1 Tbsp baking powder

My Christmas Salad

I'm calling this my Christmas Salad because I made this salad last night for my Christmas Eve Dinner and it was a hit!

Made from Arugula & Slaw, this salad contains lots of leafy greens.  Arugula is known to contain phytochemicals which is believed to be beneficial in preventing cancer.  It's also loaded with folic acid (helps your body produce and maintain new cells, and helps prevent changes to DNA that may lead to cancer) and antioxidants like Vitamin K, A & C.    

I am a big fan of adding slaw to my salads,  It's a great way to add more veggies AND it will make your salad look more colorful (a.k.a- appealing to eat!).                                               


  1. Thinly slice apple
  2. Cut Mozzarella balls in half or quarters 
  3. Mix first 5 ingredients in a bowl, top with pecans and season with salt, pepper and a touch of balsamic vinegar


  1. Arugula
  2. Slaw (I usually buy from Trader Joes)
  3. Apple
  4. Fresh Mozzarella (I use Mozzarella balls)
  5. Sunflower Seeds
  6. Pecans (I use Roasted & Salted but any will do)
  7. Salt & Pepper
  8. Balsamic Vinegar
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My Weekday Smoothie

I am always looking to get more  servings of fruits and veggies in my day so here's another way I've been able to do it.  I've made this drink a part of my weekday daily routine.  I usually throw in whatever fruits & veggies I have at home; however I do my best to load it with cancer fighting ones and always add 2 spoons of chia seeds.    

At first my drink contained more fruit, less veggies for taste purposes but I started changing the ratio of fruit to veggies daily (more veggies, less fruit) and my taste buds quickly adjusted.  

Below is the recipe for my smoothie today however every day I change it up so don't feel like you have to use the same ingredients.  I tend to use different types of berries in the summer as they are loaded with antioxidents.  

If you are running out of the house every morning, you can also pack your blender with the ingredients (minus the water) the night before.  You can blend this right before leaving the house and take in a travel cup for your commute.  Some 'fruitful' advice- drink within the hour as I do believe the drink lose some of its nutritional value over time.  


Serves 1

  1. Load your blender/bullet with whatever fruits and veggies you have in your refrigerator.
  2. Add Chia Seeds
  3. Before drinking, add water & blend   


Veggie Filled Omelette

Veggies have so many medicinal effects so I am always looking for ways to get more in my day.  I wake up super hungry so a veggie omelette for breakfast is the best way for me to do it!

You can use any vegetables you love.  I usually add mushrooms; however, below I share with you my simplest recipe.   

If you are a hungry morning person like me, you can also add sprouted bread.  I personally prefer Food for Life Ezikiel because it's made with grains and contains no flour or sugar AND easy to find at my local Trader Joe's. 


Serves 2

  1. Chop onion, spinach, tomatoes & garlic. Saute in olive oil for 2 min.
  2. Beat 4 eggs (2 with yolk & 2 egg white)
  3. Add cooked vegetables to egg mixture.
  4. Heat olive oil in a non-stick pan.  Add mixture.  


  1. 4 eggs
  2. A small onion 
  3. 1 cup organic spinach
  4. 1 small tomato
  5. 4 cloves of garlic
  6. Salt & Pepper
  7. Olive oil
  8. Goat Cheese
  • In the first 30-seconds of cooking, use a spatula to create 6-10 small cuts through the omelette. This allows the uncooked egg on the top to flow down to the bottom of the pan.
  • When top surface of eggs is thickened and no visible liquid egg remains, flip omelette over.
  • Sprinkle a small quantity of goat cheese (or whatever cheese you prefer) and flip one half over the other.
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My "Go To" Salad

I call this my "GO TO" Salad because it's the quick, easy one I can throw together when I can't think of anything else.  I always have these ingredients in my house! 

Spinach has tons of health benefits, like phytonutrients (helps prevent disease) and walnuts contain antioxidants and great for the brain.  

I usually make my own dressing as many store bought ones contain preservatives.  You'll be surprised- Lemon, salt & pepper will do it!                                                       


  1. Roughly chop Spinach
  2. Slice Apple into thin slices, then cut in half
  3. Mix first 2 ingredients together in Salad Bowl then top with walnuts, Salt & Pepper & lemon


  1. Spinach or Arugula
  2. One red organic apple
  3. Walnuts
  4. 1/2 Lemon
  5. Salt & Pepper

Salmon with Green Beans


Serves 2

1.  Boil 1 cup of Water on high.  Once boiling, add rice and cover on low for 12-15 min (Brown Rice requires 30 min).  Fluff rice and sprinkle lemon when done.  

2. Season Salmon with Salt, Pepper & Lemon.  Cut stems off Green Beans.  Season Green Beans with salt, pepper & olive oil.

3. Heat 1 tbsp of olive oil on 2 separate pans:  

  • Pan 1- Cook Salmon top side first for 4-5 min on low heat.  Flip to skin side and cook same time or until no longer pink. 
  • Pan 2-  Saute Green Beans for 7 minutes on medium heat.

4. Divide in 2 dishes.  Garnish with lemon.  


  1. 1 lb. Wild Salmon
  2. 2 cups Organic Green Beans 
  3. 1/2 cup White or Brown Rice
  4. 1 Lemon
  5. Salt & Pepper
  6. Olive Oil