It's that time of the year where you start to see loads of content about 'all things pumpkin." From Halloween treats you'll see in stores to seeing  plenty of recipes  up until late November when Thanksgiving arrives. People love pumpkin!

This versatile vegetable can be used in a variety of ways. We know its great for sweet treats,  but I think its also cool to venture on the savory side of using it. Give some of the follow ideas a try.

Now if you use fresh pumpkin you can try these savory options:

Simply slice and bake into thick chunks and toss with olive oil and dust with a spice rub of your choice. Think global such as Zaatar or  a Caribbean spice blend.

Puree it into making a  pasta sauce  blended with canned crushed tomatoes and season with Italian seasonings and finish off with fresh parmesan cheese.

Cut into cubes and make pumpkin hash browns for a switch from the regular potato.

Shred on a grater and make pumpkin fritters.

And lastly the good old standby pumpkin soup!

Speaking of pumpkin soup, I have a great one for you to try that's simple to make. Matter of fact, if you want to eliminate a step of using fresh, this recipe works using unsweetened canned pumpkin .Its packed with flavor with fresh ginger and a slight spicy taste of crunchy granola.

Ginger Pumpkin Soup with Savory Granola Topping

As you can see, pumpkin can be used in so many ways that can be quite good. Would love to hear your thoughts if you try some of the savory suggestions in this post. Enjoy!
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Eat Good! Look Good! Feel Good!
Chef Vanessa 

Some individuals like to fuel their body quickly because of time restrictions or who just want something simple before heading out the door to start their day. This option  can be fresh squeezed juice.

Also, people sometimes like to make their own through a special juicer they may have purchased or rely on grabbing a special blend at a local gym who offers healthy juices or at a nearby juice bar.

At one time, juicing was all the rage and it is still quite popular. Its popularity is because its an easy way to get vital nutrients into the body quickly. But, if you are not careful, you could have this daily habit and doing it all WRONG.

Downsides of Juicing

From a personal standpoint, years ago, I had the mindset of juicing with LOTS of fruits and less leafy green vegetables.  Today, my thought process is quite the opposite.

First off, I was consuming way too much of my prepared juice which was full of fructose (naturally occurring sugar found in fruit.) If this is a habit you do most days of the week, it can cause your body to store excess calories without you being conscious of it which was the case with me.

Secondly, the thing about juicing is the process itself, extracts beneficial fiber which helps to keep you satiated. Without the presence of it in your finished juice, you most likely wont be full from drinking it.

The Benefits of Juicing with Leafy Green Vegetables

When juicing with mostly green leafy vegetables you get many health benefits without raising your blood sugar and you will also have the benefit of obtaining a boost of energy when consuming.

Juicing green vegetables also is full of vitamins and minerals which is important for good health.

Green vegetables when juicing alone, to me still needs a hint of sweetness to make it more palatable, but there is no need to get heavy handed with fruit to get the job done.

Here is a simple, low sugar green juice that will be nourishing and simply delicious. I tried this juice this past weekend ( I subbed the kale for baby spinach) and it was a hit! ​

The recipe is from Joe Cross who is a wellness advocate and is better known for the documentary film. "Fat, Sick & Nearly Dead." By the way the film has some great insights.

Low Sugar Green Juice

If juicing green vegetables is something you want to give a try or revisit, just know you don't have to use a fancy juicer.

When I did the below pictures featured here for low sugar green juice, I used my Vitamix blender to blend my ingredients  and poured into a nut bag, squeezing out the juice. This bag is used commonly to make homemade plant based milk, but works pretty good also for making fresh squeezed juice. . You can do this same process with a regular blender for similar results.

The upside to using a nut bag is it excretes way more juice than a physical juicer from my past experience. Also, the cleanup is a lot quicker! I got my bag on Amazon with this brand if you want to try this method of making green juice. The bonus is that you will grab two good sized bags you can use for another purpose such as cold brew coffee method (previous post or to make plant based milk)

Nut Bags for Juicing


Juicing with leafy green vegetables is a great way to get nutrients in the body quickly, but eating whole vegetables is always best. So, as with most things when it comes to nutrition, moderation is key.
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Eat Good! Look Good! Feel Good!
Chef Vanessa

When it comes to making food pop with flavor, spices always come to my mind. 

And rightfully so. Spices can make a simple dish taste better without much effort.

On a recent trip to a neighborhood Latin supermarket, I discovered this wonderful spice called "Azafran" I had no idea what it was, but with a quick google search I found out it is is a neighbor in flavor to the expensive spice "Saffron."

What's the difference between the two? One obvious main thing is the pricing. Saffron is considered one of the most expensive spices in the world. It can run you anywhere between $30-$100 an ounce depending on what type you get and where you purchase from. 

On the other hand, Azafran for this same amount of one ounce, will only run you for under $2.00 from any Latin supermarket. This major reason alone should be enough for you to give this spice a try!

Now lets talk about the characteristics  of both Saffron and Azafran. The difference is minimal, but  Azafran (The Spanish word for Saffron, is not really the same spice. Azafran is the stamen of the Safflower, while Saffron is the stamen of the Crocus. 

One physical difference I notice, is that Azafran is slightly thicker compared to delicate saffron. But, in my opinion and I'm sure you will discover too, the flavors are quite similar. 

Saffron is traditionally used in the famous one pot rice dish called "Paella" which is a dish that varies with its ingredients of tasty seafood and sometimes sausage. Saffron threads gives the paella its unique yellow color. If you make this dish often, try using Azafran as a substitute and see if you can tell the difference.

If you want to try some other healthy recipes using saffron and substitute with saffron, you can try these delicious recipes.

8 Healthy Saffron Recipes to Try at Home

​Its always exciting to try something new when it comes to cooking and if you can save money in the process even better! Would love to see your comments if you give this not so popular spice a spin in your kitchen. I think you will love it.

Eat Good! Look Good! Feel Good!
Chef Vanessa





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With my journey to a healthy eating lifestyle, I had some challenges along the way. But, I knew my new eating habits had to have "balance" and incorporate some of my favorite foods in moderation. One of those foods when it comes to sweets was chocolate.

If you have done any background research on eating chocolate, we know it all comes down to how it is processed and what goes into it. There are plenty of conversations about eating dark chocolate because of its healthy benefits, but did you know there is another way to get your chocolate fix without the addition of sugar? 

This is where my no guilt pleasure comes from with cacao nibs.  If you are not familiar with cacao nibs, they are basically pieces of cocoa beans from the cacao tree. 

They are loaded with  delicious chocolate flavor with a low amount of sugar and you get additional health benefits of  them being high in antioxidants with a good dose of fiber. This is a win, win situation especially for chocolate lovers as myself and you will discover this too if you give these a try.

There are various ways of incorporating these lovely nibs into your lifestyle. Here are some of my favorite ways.

Sprinkle them on top of a healthy smoothie or smoothie bowl

Use them to make a lighter and less sweet dessert instead of chocolate chips. (FYI, cacao nibs do not melt, because of their natural state, but still delicious!)

Make your own trail mix with nuts and add cacao nibs instead of chocolate chips

Sprinkle on top of healthy hot cocoa. (I make mine with a combination of chocolate collagen peptides mixed with a plant based milk)

If you are new to cacao nibs and want to give them a try, you can find them easily online or at any major healthy food store such as the Vitamin Shoppe. Make sure to buy organic so that you reap the best nutrition.

Remember, food is meant to be enjoyed and that includes sneaky ways without guilt such as cacao nibs.

Eat Good, Look Good! Feel Good!
Chef Vanessa

.I have to admit, I've had a love/hate relationship with this nutrient dense superfood.

However, just like a child, I  had to make numerous attempts on how I could make myself somewhat enjoy eating this nutritious vegetable and I'm certainly glad I did!

Now if you've had them before and you have a bad memory, like myself and couldn't get over the taste of dirt in your mouth. (At least that's how I remembered my first attempt) It may scare you enough to leave them alone.

But, don't let this bad memory stop you from trying them again, especially if you want to reap the benefits of all they have to offer nutrition wise.

There are numerous benefits to beets, but some of the common benefits is these beauties are loaded with fiber, can help with inflammation. They also can boost your immunity for the upcoming  winter months because they are loaded with vitamin A & C. 

So, what ways can we enjoy beets culinary wise? Believe it or not, they are very versatile and can be cooked in a variety of ways which does alter the taste where you won't notice the earthiness as much. 

Beets can be roasted, steamed, boiled or pickled.  Each cooking technique  will give you a different taste depending on the recipe.

One simple way I like to eat beets, is to just slice thinly making beet chips, tossed in extra virgin olive oil with a little sea salt that I throw in my air fryer. They are really delicious and are a great replacement for a crunchy snack.

Beets are also really good in dips including bean dips (such as hummus)  Not only is it a fun twist, but also lends great color and taste!. Think of all the good nutrition going into your body with simply adding to dishes you may already eat.

Beets can be enjoyed raw in salads and cooked into making a lovely beet soup. I find that beets have to be paired up with other ingredients sometimes to mask the earthy flavor. Ginger works wonders and compliments the sweet taste of beets.

Still not convinced? Well here is another option which you might want to consider. If you want the benefit of beets, but don't want to fuss with heavy preparation, consider using beet powder as a supplement..

Because its a concentrated powder, a little goes a long way. You can drop 1/4 to 1/2 teaspoon into a fruit flavored sparkling water with a twist of lime or lemon. This will be easy to do, and you'll reap some healthy benefits.

Another option for using beet powder, you can throw a little into a simmering pan of marinara or spaghetti sauce. No need to add sugar to cut the acidity as the beet powder will be your natural sweetness to your sauce. And, it will look really pretty too!

As you can see, there can be a variety of ways of implementing this amazing root vegetable which can be pleasurable if we explore the different ways of preparing them into recipes. I hope you give some of these a try. 

Eat Good! Look Good! Feel Good!
Chef Vanessa

At one stage briefly, I gave up regular coffee and opted to drink decaf instead, which I still drink occasionally in the late afternoon if I decide to have a second serving. I do this because it contains less caffeine, so when the late evening arrives , it doesn't cause sleep issues.

However, I've had a change of heart about caffeine and it's consumption. While anything can become habit forming, and this includes coffee, moderation is key.

So, I'm back at having my  regular caffeinated morning coffee (sorry, decaf) There is something to be said about enjoying a great cup of Joe, and I discovered a delicious way of preparing it which is cold brew!

I guess I'm late in the game, but apparently this way of preparing coffee has been trending a bit these days and I can see why. The process of making it can't be simpler and the taste is phenomenal for little effort.
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To make cold brew, you can use 3/4 cup of coffee to 4 cups of water. I used a nut bag which is used to make plant based milk. (I got mine at Amazon) In a nutshell, you place your bag inside of a large pitcher or glass jar, add your ground coffee and pour in the water. Place in your fridge for at least 12 hours. Then drain the brewed mixture into a jar to be stored for up to two weeks to be enjoyed. 

Now lets get to some of the positives of  trying this method of brewing.  Here are 5 benefits of of consuming and making your own cold brew coffee at  home.

1. Saves Money 
I don't need to tell you this, but I'll say it anyway. Making your own is going to save you LOTS of money in this area. Cold brew at fancy coffee shops, depending on the size can run you the price of almost a latte or cappuccino. Expect to pay between $3-4 dollars, depending on where you live. This money can be allocated to making your own tasty brew at home specific to your taste! Matter of fact, I made my first batch using a very inexpensive espresso brand from Puerto Rico called "Cafe Rico Rico" I got from a local Latin supermarket in my area for only $1.67 ! If you can get your hands on this coffee or another Latin coffee of choice I'm sure it will work well too. ​

.2.  Smoother Taste-Less Acidity

When I made my first batch of cold brew, this is the first thing I noticed. It had a prominent, smooth ,coffee taste without the sharp bitterness that comes with traditional brewing.  This coffee has these great qualities because of how cold water slowly extracts with the ground beans.  With the usual process of making coffee, hot water can make a cup of coffee have more bitterness and become more acidic.

3. You Consume Less Caffeine

Yes, that is correct! This is what is so cool about the cold brew technique. Because you are using cold water instead of hot, less caffeine is extracted during this process. (Note, this will depend on what type of coffee you use.)  You can also determine the amount, by how much water you add to the concentrate.

4. Coffee can be Healthy in Moderation
We know coffee because it has caffeine can give us an energy boost to get us going. That is why its the beverage of choice for us early risers. According to an article at Healthline, it has many healthy benefits of essential nutrients and antioxidants.

5. Creative Use-Convenient

Cold brew can be stored in glass jars for up to two weeks.  For those who love a delicious cup of coffee, but don't like to wait, cold brew may be the answer.

Also, cold brew can be enjoyed hot, instead of cold, making it super convenient by just warming it up and drinking black or with creamer of your choice. Basically, because its concentrated, you only need to use a third of a regular cup and dilute the rest  with water as needed to make an awesome cup.

I recently made a collagen coffee protein shake using cold brew. Absolutely delicious! Try pouring a little cold brew into your next chili recipe for a bold taste or any other culinary use where you want a prominent coffee taste.

As you can see, consuming coffee can be part of a healthy lifestyle, and if you use the method of cold brewing, it makes it even more convenient, but still offers you great taste more so than hot brewed coffee. I'm sure you will enjoy!

Eat Good! Look Good! Feel Good!
Chef Vanessa






 

Now more than ever, people are making conscious efforts to eat better and superfood supplementation is on the rise.

I consider myself one of those people who has been on the hunt for a while and I love discovering other superfood supplements that can be added to my healthy lifestyle.

Because I'm an avid reader of healthy eating, I discovered "Lucuma" powder from an article in a health magazine. I was blown away with their description of how beneficial it is.

So, here is a little background information about Lucuma powder. It is actually stems from a fruit that is grown in parts of Peru, Ecuador and Northern Chile in South America. As a supplement it is ground into a powder.

Because this fruit is not well known, you most likely with not find in your typical supermarket, but may have luck at a local international supermarket. (This is on my to do list for sure.)

Lucuma powder is high in fiber with only 20 calories per teaspoon with 4 grams of  carbohydrates but 2 grams of dietary fiber. That is a nutritional powerhouse! 

You can find out 10 positive nutritional benefits of  Lucuma here, 

You might be asking yourself, so what does it taste like and how can it be used in my diet?

Some think it can replace like regular sugar, depending on what you are using it in, but I would have to slightly disagree on this. It does have a slight butterscotch or maple syrup undertones, but because this powder is high in fiber, it works better when used in certain recipes such as smoothies or baking which is how I used mine for the first time. These are my tasty Hearty Oat Muffins I supplemented with Lucuma for a healthy addition. I hope you will give them a try! 

Lucuma powder may be something you consider with  all of its healthy benefits of containing antioxidants, dietary fiber, vitamins and minerals among a host of other benefits.

One last note, if you are considering using this superfood, always choose organic for the best in nutrition.

Eat Good! Look Good! Feel Good!
​Chef Vanessa

With so many people trying to avoid or reduce eating animal protein  into their lifestyle, it would seem like the new plant based burger would be the answer of giving up traditional beef that can be loaded with saturated fat. But is it really a good replacement despite its mainstream reputation of being healthy?

Now I'm no nutritionist, but I do question  the ingredients and the process of how these type of burgers are produced for consumption. 

There are many plant based burgers out there on the market, with one in particular called Beyond Burger. Many claim it looks and taste like a real burger.

Even if this is the case, what steers me away from even trying some of these meat substitutes is that they are HIGHLY processed. (Check out this Harvard Health Publishing article) -Impossible & Beyond-The Good & Bad about meatless burgers.)  Like I mentioned, I question, the quality of the ingredients  and with most of these burgers being HIGHLY processed, this is  something we should not be consuming on a regular basis.​

​So what makes sense to try to incorporate more plant based burgers that are clean, nutritious and not highly processed?

The answer could be simply getting in your kitchen and making your own using "natural" ingredients such as the old standbys of legumes, nuts and seeds. By experimenting with new recipes and being open to the possibilities, you'll find they are pretty tasty!

How do I know? Well, I experimented this weekend on making a meatless option using walnuts from a recipe I stumbled upon through a google search and ended up on the Food Network website.

This recipe  is simple to make and wasn't too time consuming. And as you can see, the look and texture mimics real beef meatballs!

​Now, I'm not going to tell you it has the taste of  ground beef, but it definitely is worth giving a try as it was delicious with a homemade marinara I paired them up with. This is a very basic recipe but I think it can be modified with different seasonings and vegetables to give more depth of flavor. 

If you want to give this recipe a try its called  "Meatless Sliders with a Twist". Instead of buns with mine, I enjoyed with whole grain pasta, but I'll leave that option with you, 

Remember, eating more nutritious can be a challenge at times, but trying is always a good option! 

Eat Good! Look Good! Feel Good!
Chef Vanessa

So if you decided that you are on board with making a permanent change to healthy eating, you want to start making sure all your meals are perfectly balanced.

If you’re on a limited budget though, this may present a challenge. There’s a reason why most people eat too much carbohydrates, fats and too little protein. 

Most types of protein can be on the expensive side. Animal protein and some vegetarian options such as cheese are two of the best sources of protein, but can also be two of the priciest ingredients you can buy.

So, if you want to eat healthily on a budget that most folks can afford, what is the  answer? Well, it may or may not surprise you. The answer is to implement more beans in your diet.

Beans are a economical crop, readily available in large quantities for not very much money at all, and yet they are an excellent source of protein, and when cooked in a variety of recipes they taste good too.

There’s no shortage of variety, either: you can get everything from kidney beans to butter beans, all lined up there in the same section for you. If you’re not sure of what to do with them, find some vegetarian recipes, which tend to be very bean-heavy, and give them a try. 

Depending on where you shop, you'll find a decent variety to choose from when grocery shopping. However, if you ever want to experiment with a unique variety of beans you can find some cool heirloom varieties here at this online site featuring beans such as Cassoulet Beans & Christmas lima beans.

It can even be nice to mix together a few different kinds of beans and create a bean salad with a tasty dressing to implement a simple side dish, but is also an easy way to add protein to a meal. 

Pasta with a plant based or dairy-based pasta sauce containing beans is an example of an ideally balanced meal, as long as you don’t overdo it with the pasta, as is rice with bean curry.

Beans are a good way to get protein that is healthy and the possibilities are endless on how to use them. Try using black beans in hummus, white beans in a simple tomato based pasta dish or a delicious corn salad with beans of your choice, tossed with a zippy apple cider vinaigrette with the addition of oregano and olive oil or the good old standby of a delicious chili!

As you can see, beans can be a creative and economical way of implementing healthy plant based protein into your diet that will keep you full and satisfied. One good habit is to try to replace one of your meals a few days a week for protein with the addition of beans.  

By doing this healthy habit regularly, you’ll save a lot of money without affecting the balance of your meals.

Eat Good! Look Good! Feel Good! 
Chef Vanessa.

Many people I know love eating out whether its fast food joints, cafes or restaurants. We are constantly bombarded with commercials from television or social media on how we should indulge in a variety of enjoyable treats.

One reason could be the thrill of trying new menu items and discovering new ways to eat the foods you enjoy the most. Eating out can be both a wonderful and very dangerous thing if its done too often.

In the US, we are blessed to have a variety of restaurants varying in cuisine such as New York, California, and southern states such as Louisiana, specializing in Cajun/Creole food just to name a few. With so many options, we are rarely at a loss for places to dine out.

One of the benefits of eating out is that it saves major time that many busy folks do not have to waste. After spending long hours of work in addition to commuting, few people have the time or energy to return home and cook a decent meal. Eating out seems to be a perfect solution at the end of a long, tiring day.

Eating out can also be great opportunity because we can try a wide variety of tasty foods, including drinks, that we don't have the expertise or ability to make ourselves. No one loves eating the same basic foods over and over again, so eating out can be a good way to give our taste buds something new.

However, if we are not careful and make a habit of eating out too often, It can also be dangerous for a couple of major reasons. First, we must use caution when eating out for the sake of our health and not just for taste. (I know this is a tough one!)  

Most restaurants and cafes offer HUGE portions of items that are unhealthy to eat and drink. Eating out often means filling up first on appetizers, then on to a main course, a few high calorie beverages, and a dessert to finish off the evening. Wow! Think about how many calories you can consume during a meal like this.

Now don't get me wrong,. I am not, of course, saying we should never enjoy eating out. For me, eating out now at restaurants is more about being social with family or friends with the benefit of enjoying their company including my own mindful selection of tasty items.

So how do you balance it all? If you truly love to dine out, make it a once a week  lovely meal of your choice and then continue on with your healthy habits .(This is what I do occasionally that keeps me sustainable with my healthy habits.)  If you truly are a social butterfly and really enjoy dining out with friends or family, make the conscious choice to at least only eat half of the meal you choose or choose healthier options that won't derail your healthy lifestyle. When you think about it, there are ways of eating out healthily, it just takes a conscious effort. ​

If you’re currently not eating a balanced, healthy diet, it can be challenging to start.
However, healthy eating along with some  form of exercise regularly is very important for maintaining a good bodily function and goes a long way towards living a disease-free life.

If you struggle with healthy eating, then you know that breaking unhealthy habits can be the most difficult part of the process. Sometimes we can be creatures of habit.

In my own journey before I became really conscious of my eating patterns, I had a bad habit in my rush with early morning commutes of stopping at a McDonald's on my way to work and grabbing a blueberry muffin alongside with a coffee with cream and a couple of packets of sugar.(The truth was I was consuming cake for breakfast.) This is alright in moderation, but as a daily habit, it is bad as it is void of nutrients. It would taste good going down, but it would happen without fail that I would be hungry within 2 hours reaching for something else. The reason being is that it was mostly carbs with no real protein or fiber or as they say "empty" calories!

I'm sure some of you can relate. It's not that we can't enjoy certain foods, but when we need to nourish our bodies, we need to choose foods that will sustain us for hours without feeling deprived and should energize us.

One thing to keep in mind is that preparation is a major key in maintaining a new healthy way of eating. You must take into consideration your schedule for meals.

If you often eat in a rushed hurry (as in my example) at odd times of the day, you are probably more inclined to grab a rushed meal which will probably do more harm than good. So plan ahead!

Instead of grabbing fast food, do some food prep ahead of time and bring a bagged lunch to work, such as a healthy wrap and some fresh fruit and vegetables. Remember not to forget your evening meal, a simple plan to have a meal ready before you get home would be ideal. Slow cookers have become my friend at times, so this could be an option for you also if you may be too tired to prepare something in the evening. You can keep it simple too by just eating salads for dinner with protein added that will nourish you without too much hassle.

A great first step when you want to start eating your way to a healthy lifestyle is to rid your home of all temptations that will make you weak  from following better eating habits. Ideally it would be a wise to keep junk foods and beverages to a minimum out of your house so as not be tempted to snack on during the day.

If you’re worried about getting hungry, drink plenty of water, between meals and keep healthy snacks like hummus with carrot sticks, fresh whole fruit, nuts and seeds to have on hand. When you start eating better, your body will naturally not crave the bad stuff as much previously. However, eating healthy is a lifestyle that needs to be sustainable, so if you cannot give up on sweets, try keeping something tiny on hand like small dark chocolates individually wrapped. Eating a few, (emphasis on few) of these won’t ruin your healthy eating habits but also will give you that little sugary fix you may crave from time to time.

Another great step to healthy eating habits when you’re first starting the process, is to take a few moments to learn what foods are the healthiest for you and how they work within YOUR body. Most people understand that fruits, vegetables, lean proteins including plant based are good for you, but few people understand why. The key is learning about nutrients. When you understand how specific nutrients work and why you need them, it becomes more reasonable for you to make healthier choices for your body. Knowledge really is power!

Start with baby steps and remember as long as you are making additional new healthy eating habits, its all good. Even if you only replace one soda a day with a glass of water, you are really improving your calorie intake. If you eat fast food every day for lunch, try replacing that half of the time with better quality foods. When you start by taking small steps you aren’t cutting out all of the foods you love all at once.

By taking your time to learn about your eating habits and slowly replacing them with better meals, by taking the time to learn and understand why you should be doing that and making the necessary changes in an orderly fashion, you will feel much better within yourself physically, mentally and emotionally and well on the road to becoming as healthy as you can be.

Eat Good! Look Good! Feel Good!
Chef Vanessa

​(Some of the links in this post are affiliate links. This means if you click on the link and purchase the item, I will receive a commission at no extra cost to you. )

When I started paying attention to better nutrition, watching my carb intake was important. 

Not, that I don't t eat carbs, but I have to be mindful of the "kind" of carbs I put in my body.

Because I'm sensitive to "simple" carbs such as white flour, sugar, regular pasta, white bread, etc, I limit these foods and made the switch to eating more "whole" carbs into my healthy lifestyle,  such as spelt and wheat flours,  whole fruit, beans, sweet potatoes and whole grains. 

I still have the mindset, everything in moderation, so I am not on a specific way of eating, but most of my days I do lean towards "clean" eating. That means, I limit processed foods and tend to eat food more in its natural state.

So part of a healthy lifestyle is consuming nuts.  They contain good fats, dietary fiber that helps to keep you full,  with the benefit of having antioxidants, vitamins and minerals. They also are naturally low in carbs. 
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You can simply eat nuts on their own for a snack, but did you know most nuts can be purchased or ground to make flour?
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By using nut flour, you will consume less carbs and in return get a healthy boost of nutrition!

Nut flours can be used in healthy baking. This takes some experimenting, but you can generally swap out some portion of the flour in your favorite recipes.

Also, nut flours are versatile and can be used to dredge chicken, fish or seafood instead of regular flour while also imparting great flavor.

One favorite flour that is simply delicious is pistachio flour. I use it for coating seafood and chicken but it is also tasty blended into a smoothie such as my Golden Milk Mango Protein Shake full of healthy ingredients and with the addition of ground pistachios, it won't disappoint your taste buds!

You can use another nut flour of your choice from my suggested recipe ideas, but if you are looking for a nut flour such as pistachio which can be a challenge to find in most stores, you can find it online at the link below.

Pistachio Nut Flour 

As you can see, using nut flours can be a healthy addition that can be used for multiple purposes. 

Eat Good, Look Good! Feel Good!
Chef Vanessa

It’s no surprise that antioxidants are incredibly beneficial for the road to good health. It’s believed its presence in food can help aid in the prevention of cancer, reverse or slow down the aging process and can enhance your immune system.

With all of their beneficial properties, it’s astonishing more people don’t get enough fruits and vegetables, which is the primary sources of antioxidants. Most experts recommend a minimum of 5 servings of fruits and vegetables daily.

One way to keep it interesting is to keep exploring different varieties of fruit and vegetables and one vegetable that I recently discovered is the purple sweet potato.

This variety is a good source of Vitamin C and the deep, bold, purple color is bursting with antioxidants!

I have been eating regularly the traditional orange fleshed sweet potato which I enjoy eating quite often, but I was curious to what the texture and flavor profile would be with this variety.

So what does the flavor of purple sweet potato taste like? Well, the flavor is quite nice. To me it seems slightly sweeter than the traditional sweet potato and has a slight fruit flavor. 

The texture however, is different from the traditional with it being slightly denser and more starchier in texture. 

As far as preparation is concerned, I have eaten them simply roasted covered with aluminum foil in my convection oven until fork tender, and also have made oven baked fries with them, which tend to crisp up better than the traditional sweet potato.

If you are interested on more information about purple sweet potatoes, you can visit this link below.

Stokes Purple Sweet Potatoes

Remember, food is meant to be enjoyed so keep it interesting!

Eat Good, Look Good, Feel Good!
​Chef Vanessa

Coconut oil  is something I regularly consume because of its positive benefits.

However, there is a common misconception that coconut oil can be bad for you because of the concerns of it being a saturated fat.

But, did you know that there is good saturated fat? Coconut oil has certain saturated fats that will have a more positive effect in your body. Read on for these 4 reasons on why you should be using coconut oil in your diet.

 1. Coconut oil doesn't turn to fat in your body.

Unlike many other common oils, like soy (vegetable) and corn, coconut oil won't make you fat when used in moderation. Coconut oil contains medium-chain triglycerides (MCT), which is a easy fuel for the body to burn, without turning to fat.

Most other cooking oils and fats contain long-chain triglycerides (LCT). LCT's are usually stored as fat. Since coconut oil is a MCT, it is more easily absorbed and converted to energy quicker.

Individuals who live in warm climates such as the Caribbean, have relied on using coconuts as a staple in their diet for centuries. They are known to consume decent amounts of coconut oil every day. Instead of putting on unhealthy weight, it helps keep them healthy and trim. When they switch from coconut oil to our modern day oils, they develop obesity and the health problems that come with it, which are not good!

2. Coconut oil increases your metabolism. 

I was happy to discover in my healthy journey to eating better, that coconut oil increases your metabolism and also converts to giving you more energy quicker in your body.

Because this oil increases your metabolism, it can also encourage weight loss to assist in helping your body burn fat more effectively, due to medium-chain triglycerides (MCT). When you consume coconut oil regularly, it helps to burn three times more calories six hours after a meal than (LCT)'s. 


3: Coconut oil has healthy benefits that most other oils do not.

Evidence is mounting that coconut oil has anti-fungal, antibacterial and antiviral effects when both consumed and also can be also be used on your skin to keep it healthy.

Most oils oxidize and can  turn rancid quickly causing free radical damage in our bodies. Coconut oil is not easily oxidized and does not cause harmful free radical damage like polyunsaturated vegetable oils.

Coconut oil also helps our bodies absorb other nutrients more effectively, such as Vitamin E.

4. Coconut oil is one of the best oils you can use for cooking. 

Caesar salad is one of my favorite salads to eat, but lets face it. There is not much going on with the salad ingredients.

This classic salad in a nutshell has a base of romaine lettuce, salad dressing made with anchovies, croutons and Parmesan cheese. Although delicious, if you consume it at its most basic level, you won't be satisfied nutritionally.

Traditional recipes for Caesar dressing usually call for raw eggs, but like most, I choose not to consume raw eggs in this form of a salad.

Also, when consuming salads as a meal, I need a complete package including protein, a good dose of fiber and a decent amount of healthy carbs and fat.

To give my Caesar salad a healthy boost, my recipe calls for red bell pepper, with the addition of plant based protein of garbanzo beans, which compliment this salad wonderfully. 

Another change that I did from just using romaine lettuce, the addition of curly kale is added for extra nutrition. Yes, I'm a dark green leafy fan!

Now, lets talk about the salad dressing. Making your own salad dressing from "scratch" always works instead of bottled dressings that has a laundry lists of ingredients and it just plain tastes better!

To give this salad dressing and extra flavor boost, I used roasted garlic instead of raw. The flavor of roasted garlic is way more mellow, creamier than raw garlic and my recipe uses a whole head. (No worries, as the flavor is way less intense without the sharpness!)​

To roast garlic is simple. All you have to do is cut off the top, (not the root end) and drizzle the cut part with a drizzle of olive oil, salt & pepper and bake in an oven at 400F for 35-40 minutes until lightly browned. Wrap up in aluminum foil before popping in the oven.

My other addition from the traditional Caesar is that I replace anchovies with Asian fish sauce. It gives this dressing a delightful slight fishiness without the overpowering flavor of anchovies with slightly less salt flavor. 

If you want to give my recipe a try, here is the link to my Roasted Garlic Eggless Caesar Salad with 
details on how to make this from beginning to end. 

Lastly, eating salads is definitely a healthy habit you can keep for a lifetime. They are easy to make, can be delicious and satisfying.

Eat Good, Look Good, Feel Good!
Chef Vanessa

Turmeric is a super food I consume often and you may want to consider it too. 

It has so many healthy therapeutic properties such as it being an antioxidant, anti-inflammatory, and assisting in lowering  blood sugar and blood pressure, in addition to supporting  the immune system.

I consume it regularly because it also helps to ease muscle aches which helps for my recovery  after doing tough exercise. 

You can consume turmeric in a number of ways, such as through a capsule supplement, if you are not fond of its earthy taste. 

But, I like to consume it in its most natural form such as turmeric root. The texture is very similar to ginger root which you can easily slice or grate as necessary for consumption.

If turmeric root is hard to find for you, you can opt to just consume it in its ground form.

An easy way to consume turmeric is to blend into foods. I love it in curries, rice, soups and hummus. You can also easily just drink it too in a warm golden milk beverage or enjoy it for a meal replacement such as my Golden Milk Mango Protein Smoothie recipe. 

Looking for a savory option? Turmeric is also great in making a healthy spin on Mac & cheese. You can try my Vegan Mac & Cheese here.

So you can see, using turmeric in cooking opens up  lots of possibilities to get creative and also gives your dishes a nutritional boost. 

Eat Good, Look Good, Feel Good,
Chef Vanessa

Creating your own spice blends is something you want to have on hand as the possibilities are endless. 

I say this because, just about every cuisine has its own set of spices that is used frequently in dishes.

For example, popular in Indian cuisine you will notice flavors of ginger,turmeric and cardamom. 

In Asian cuisine, warm spices are used sometimes in certain blends such as cinnamon, five spice powder and  ginger.

In Middle Eastern cuisine you'll taste flavors of cumin and sumac( a spice derived from deep red berries that are ground with the tartness and flavor profile of lemon.)  and coriander. 

These are just examples, but you can get the general idea of how exciting the world of spices can be!

When creating your own spice blends think of how you would like to use them.

Will you use them strictly for meat or do you want it universal where you are adding your spice blend to jazz up your vegetables and side dishes?

For instance, I like to keep spice rubs  and blends on hand that I make with a flavor profile for a cuisine. 

Spice rubs generally have a little sugar added and are mostly used for coating protein so that when it is cooked, you end up with a nice crust that is filled with loads of flavor without much effort.

With spice blends, the idea is the same, except minus the sugar. In reality you can create some really cool blends to fit YOUR taste buds.

Some key things to remember when creating your own blends.

1. Don't overthink it. Keep it simple. A laundry list of spices and herbs are not necessarily better.

2. Think of a cuisine that you like and mimic those flavors in a rub or spice blend.

3. Make small batches. This is essential to getting the freshest taste possible, where you will use in a reasonable amount of time.
Also keep a small notebook with measurements of your blend for later reference.

4. Use quality spices the most you can afford. Shop at international food stores,  which will have the best pricing and variety.  I shop at my local Indian, Asian & Caribbean stores in my neighborhood. If that's not an option for you, there are plenty of online resources. 

5. Use "natural" quality salts such as sea salt, Himalayan pink salt or kosher salt. Adjust and taste as you create your special spice blend.

6. Keep your spice blends in glass jars with a tight lid to keep them fresh and away from direct light.

7. Looking for inspiration? Try my Star Arnise Spice Rubbed Chicken Recipe.

You may be thinking, should I buy whole or ground spices?

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​(Some of the links in this post are affiliate links. This means if you click on the link and purchase the item, I will receive a commission at no extra cost to you. )

Drinking non dairy milks are a healthy addition to ANY diet.  

Lots of folks turn to it, because of a vegan lifestyle or others who simply can't tolerate too much dairy.

I happen to be one of those folks, with a low intolerance to milk. 

I would notice I would have some digestive issues whenever I would drink cow's milk and even some milk  which was supposedly "lactose free" I still would get ill effects from it.   

At first, I was not on board with drinking non dairy milks as I found out a lot of them lacked flavor, or were watered down versions  from what you would get at your local grocery store. 

Now don't get me wrong, plant based milks have greatly improved over the years and there are some decent brands, but you WILL pay a good price for them. 

Also, when purchasing a plant based milk, a good amount of them still have some questionable ingredients you can't pronounce or need to google the information to find out what you are actually consuming. 

Although nuts can be on the expensive  side, plant based milk can also be made with seeds and other plant based choices,  such as hemp & sesame seeds, coconut, and oats.

My favorite plant based milk is cashew milk that I make from scratch. Although, I like other varieties, cashew milk is my favorite for its creamy neutral taste, its  not sweet and works well in my morning coffee or tea, smoothies and topping off my breakfast oatmeal. 

Additionally with making your own cashew milk, the upside also is that you do not have to strain after blending,unlike other nut milks like almond where you would need a nut bag to create a smooth texture. By not having to strain, you also retain more fiber in the finished milk.

If you want to make your own delicious  homemade cashew milk without preservatives, you can see how to make it here. 

Because raw cashews can be a little more on the pricier side than almonds, I purchase mine conveniently  in bulk online,  affordably at this resource.

Once you make your own plant based dairy free milk and compare to commercial brands, you will notice the difference in taste and will be hooked!

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Eat Good, Feel Good, Look Good!
Chef Vanessa

​Wow, this is the fourth week on healthy habits and this is a tough one! Reducing your sugar consumption.

Now although, my title says switch over to natural alternatives, the rules are the same. We should strive to reduce sugar in our diets, regardless of the source.

This was a real challenge for me, as I didn't realize how much sugar I was consuming as this stuff is lurking in LOTS of foods. 

Why should you be concerned with reducing your sugar consumption?

Well, there are a host of reasons, but a few that will get your attention is that it can cause weight gain, can spike your blood sugar and insulin levels, which can cause you to lack energy.

Also if you are experiencing joint pain, (as I was) it can worsen your symptoms.

If you remember from a previous blog post, my recommendation is to reduce consuming highly processed food. One of the other reasons is because hidden sugars are in certain products such as granola bars, crackers, breakfast cereals, (yep it's there, even with so-called healthy cereals.) chips and processed meat and even BREAD!

I'm keeping in mind, some of you may be in different levels of sugar addiction from low to high, but here are a few suggestions for reducing sugar consumption as painless as possible. 

If you are a soda drinker, switch over to sparkling flavored water with a splash of 100 percent natural fruit juice.  Try doing this with half and half in portion. (You will get a hint of sugar, but you can easily cut your sugar consumption in half with this habit.) Eventually, your taste buds will adjust and you should be able to consume just the sparkling water without the need for the fruit juice.

If you eat oatmeal but tend to have a heavy hand with maple syrup or brown sugar, (I was guilty of this.) try using a reduced amount of only a tablespoon. If it is still not sweet enough for you at first, try adding natural sweeteners of using frozen or fresh berries such as blueberries & strawberries or roasted apple, which has sweetness but also the benefits of added fiber and vitamins.

My final tip is to switch over from highly processed white sugar to natural alternatives. Although these suggestions are still sugar, they are less processed and have a few health benefits. 

Try switching over in limited amounts  for natural sugar such as honey, maple syrup, date sugar (has fiber) and coconut sugar. 

Remember, this healthy habit can take a while, so be patient with yourself. 

Eat Good, Look Good, Feel Good!
​Chef Vanessa

Eating more green vegetables are a great addition into your diet and is something your body will thank you for.

The positive benefits of eating green vegetables are numerous. Some key things to know is that they are low in calories, (my favorite thing about them) are high in fiber and vitamins and keep you satisfied.

With the opportunity of an array of fresh green vegetables available at most supermarkets, local farmers markets and gourmet grocery stores, you'll discover LOTS of options.

Some common ones are kale, collard greens, broccoli & spinach. But venture out of your comfort zone to try other green vegetables you may have not tried.

Here are some of my favorite "not so common"  green vegetables that I enjoy and hope you will seek out to explore.

Indian Okra  
In Indian cuisine, okra is used quite frequently. This okra is more long and slender than traditional okra but equally delicious! In Indian cuisine similar to southern  cuisine, where it is cut and dusted with cornmeal, the okra is sliced really thin, seasoned with spices and dusted with chickpea flour and then fried in oil. To make it lighter, you can just bake in the oven.

Bok Choy
Has a crunchy texture and high water content. Can be slightly cooked or eaten raw. Great for stir frys!

Baby Kale 
This variety of kale is a good choice for folks who don't care for the tougher leaves of traditional kale. Baby kale is more tender in texture. Great for salads and other cooking applications.

Watercress
A delicious tender green with a slight peppery taste, that grows in natural spring water. You can make the popular watercress soup or use simply as a different variety of greens when making salads

Broccoli Leaves
Yes, these are the leaves of broccoli that you can enjoy eating. Very similar tasting to southern collard greens, except these tend to cook quicker and are more tender. 

Now if you are not a fan of eating vegetables, especially green ones on their own, start with small steps such as using in smoothies, adding into scrambled eggs, adding into a Chinese stir fry, or into soups.

Also, if you want to get green but don't think you will use a good amount right away, just use frozen green vegetables for convenience.

So with this short information on going green with vegetables, I challenge you to incorporate eating something green at least once a day and increasing to at least twice a day for better health.

Post your comments below if you have already tried any of the specialty greens I've listed and how you prepare them. Would love to hear your thoughts.

Eat good, look good, feel good!
​Chef Vanessa 

Did you know when you eat a protein packed breakfast, it can give you the energy you need to start your day? 

If you are starting off your morning with a high sugar, high carb breakfast, its time to make the shift to a better source of nutrients that won't leave you hungry within an hour.

If you are super busy or skip breakfast for whatever reason, try having a protein packed smoothie instead. They don't require much prep, are easy to have on the run, and you are able to feed your body with the right fuel without too much fuss.

Your smoothie should be filling with a clean protein source with healthy fats, high fiber, with the addition of slow-releasing carbohydrates. This type of smoothie will sustain your appetite while also stabilizing your blood sugar.

Most mornings, protein smoothies are my go to and for my clean protein source, I use collagen peptides for its many health benefits.

It has helped me retain youthful looking skin, improved gut health and relieved my joint pain I had previously, prior to consuming.

Here is one of my favorite recipes for a Blueberry Smoothie using collagen and almond butter, with the addition of other healthy ingredients. (You can find the recipe in the above gray link or go to my Recipes page.)
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​It's very filling, delicious and you won't believe how incredibly satisfying a smoothie can be when it's made the right way.

If you prefer a smoothie with other clean protein sources, try nut or seed butters with the addition of other superfood ingredients such as hempseeds, flaxseeds and chia seeds. The possibilities are endless.

So, the next time you are in a hurry in the morning or just need to fuel your body in a more nutritious way, just enjoy having a "good for you" breakfast with a protein packed smoothie!
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Chef Vanessa

To get you on the road to eating well, I thought I would start off with a 4 week series of healthy habits to get you to think differently on how you may do food shopping for yourself or family.
  
The question is, should you eliminate ALL processed food from your diet?

​The quick answer is NO.

When we hear we should eliminate processed food, most of us will automatically think of all the pre-packaged things such as candy, cookies, boxes of powdered mac & cheese macaroni, high sodium ramen noodles, etc....

Yes, these types of foods should definitely be reduced or eliminated from daily meals.  But, CERTAIN  processed food can be part of a healthy lifestyle.

According to the Mayo Clinic, there is a range for processed food. The range is from minimally processed to heavily processed.

​The processed food that CAN belong in a healthy lifestyle is the MINIMALLY processed foods such as nuts, pre-cut fruit and vegetables,  (for convenience sake) and canned fish such as tuna and salmon.

Also important when choosing any processed food, you should read the ingredients list. There is a lot of trickery in certain words on labels with hidden words for sugar and salt. For example "dextrose" is another form of sugar and "disodium guanylate" is another form of sodium.

One way I got away from HIGHLY processed food, is that I started doing more from "scratch" meals. In my not so healthy days, I wouldn't blink an eye to grabbing frozen pizza's from the freezer section because I just would want something quick. Once, I started making my own style of healthy pizza from scratch, it was so much better taste wise and nutrition wise!

Although it can be easier said than done, small changes such as this can make a difference in the long run.

One way to start the process, is by replacing a favorite food that you would normally grab for convenience. 

For example, it can be something as simple as frozen French fries. Instead, make the habit of making French fries from scratch using potatoes, leaving the skin on for extra fiber and nutrition and drizzle with olive oil and seasonings. Then, just simply bake in the oven instead of frying.

Also if you are a fan of soup and are currently buying canned, opt to make your own, where you control the ingredients and sodium. (If time is an issue, use a slow cooker.)

One last note, highly processed food can be addictive, so it may take a while for you to start this healthy habit. As long as you are making some of the subtle changes, you will eventually get there!

Eat good, Look good, Feel good!
Chef Vanessa




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This is my first post and I have to say I am excited and looking forward to building my blog with helpful content.

My goal is to help others adapt and maintain a healthy eating lifestyle, all the while achieving awesome results in the process!

Who am I?

I'm a woman who loves delicious food and is also a chef who has taught healthy cooking to ALL age groups from children to seniors for the last 10 years. (You can read more about me here.)