This is a delicious recipe using moong beans. I find the best value purchasing these beans at my local Indian market.
​ I wanted to give this pancake a Latin flavor, so I added fresh shredded yucca and spices which also give good flavor and a crispier edge.
​If you prefer you can just make it strictly with the bean batter. Feel free to get creative with your vegetables to this savory pancake to suit your preference. 

1 cup of spilt yellow moong dal beans (soaked for at least 1 hour and up to 4 hours
1 cup of grated raw mashed yucca (cassava)]
2-3 cloves of minced garlic
1/2 small red onion or white onion, finely chopped
1/2 teaspoon of cumin
1/4 teaspoon of Spanish smoked paprika
1 small jalapeno pepper, finely chopped
1-2 tablespoon of chopped cilantro
1/4 teaspoon of baking powder (optional for lightness)
1/2 teaspoon of ground turmeric (optional, but adds nice color)
Salt & pepper to taste
Olive oil for pan frying​

Prep the Moong Dal and soak in water for 1 hour and up to 4 hours . Drain.

Add the soaked beans into a blender and add the minced garlic. with a splash of water until it becomes thick and gritty almost like pancake batter.

Stir in the shredded yucca, vegetables and spices. Batter will be thick.
Preheat a nonstick skillet or cast-iron skillet on medium heat.
Add 1-2 tablespoons of olive oil for each pancake.

​Using a ladle, spoon into the pan and pan fry for 4-5 minutes on each side until golden and crisp. Serve immediately.
Serving Ideas:
Dip: Serve with a garlicky avocado crema, or lime yogurt 
Serve with fresh salsa

This recipe is a fun and delicious take from traditional burgers. The heart healthy beets add wonderful flavor and color. There is optional flavor boosters but you can simply leave out but they really do enhance the flavor of these plant-based burgers. Enjoy!

Ingredients:
(Base)
1 cup of cooked lentils (brown or green-not mushy)
¾ cup of shredded beets
½ cup of cooked brown rice (or quinoa)
½ small onion, finely chopped
2 garlic cloves minced
2 tablespoons of tomato paste
1 tablespoon of soy sauce (you can also use reduced sodium)
1 teaspoon of of miso paste (white or red)
1 tablespoon of olive oil
½ teaspoon of smoked paprika
½ teaspoon of of black pepper
½ teaspoon of sea salt or to taste 
¼ cup of dried shitake mushroom powder

(Binder)
¼ cup of quick oats
1 tablespoon of flaxseed powder or chia seeds
2 ½ tablespoons of water

(Optional Flavor boosters)
1 teaspoon of cocoa powder
1 teaspoon of liquid smoke
Directions:

Make your flax or chia seed egg by combining with the water in a bowl. (Set aside and let it thicken in 5-10 minutes.

Saute aromatics. In a skillet, heat a little olive oil and saute the onion for 3-4 minutes.
Add the minced garlic and cook for another minute. Set aside.

Build the burger mix by putting all of the remaining ingredients inside a bowl, (or use a food processor) including the sauteed garlic onion mixture including the chia or flax egg.

​

















​

Let the mixture chill in the fridge for 15-20 mins.

Shape into 4 thick patties. ​

​Bake at 375 for 25-30 minutes. (Flip halfway through) If using an air-fryer reduce to 350F. (Cooking time may only be 15 minutes.)

Affordable, fast-cooking, and endlessly adaptable, lentils are a powerhouse food for women seeking vibrant health in their 40s and beyond. Not only are they super healthy, but they can be cooked in endless ways such as in Indian Dahl or used as a half replacement option in ground meat and you can make a twist on traditional hummus by subbing chickpeas with one of these colorful options such as red lentils. The possibilities are endless! 

​Fiber Champion: Supports gut health, cholesterol management, and hormone detoxification.

Iron & Folate Boost: Essential for energy and red blood cell production.

Low-Glycemic & Satisfying: Keeps you full and your blood sugar steady.

​Make a warming lentil soup with plenty of veggies.

​Toss into a Mediterranean salad with lemon and olive oil.

​Use as a meaty base for tacos or shepherd’s pie.

This is a wonderful recipe if you want to incorporate more plant-based protein into your diet. Although some of the ingredients may seem extensive, you can also leave out some of the optional flavor boosters but they do make a difference. Comment below if you make. I would love to know your results!

Hormone Helper:  Rich in phytoestrogens that can gently support fluctuating estrogen levels.

Blood Sugar Balance: Their high fiber and protein slow glucose release, helping prevent energy crashes.

Heart & Bone Health: Packed with folate, magnesium, and calcium for cardiovascular and bone strength.

​Add to salads or grain bowls for an easy protein boost.

Roast with spices for a crunchy snack.

Mash for a creamy, dairy-free “tuna” salad alternative

Forget about buying hummus from your local grocery store. This homemade version of hummus is so much better than store bought. This recipe kicks up ordinary hummus by added roasted garlic. Great served with fresh veggies, or as a vegetarian sandwich on whole grain bread of your choice. Follow and make your own here. 

You can also learn how to make it super creamy by following my recipe video demo here.

​Enjoy! Let me know if you made either version in the comments!

Collard greens are delicious when cooked right. Here is my recipe on how to cook these in a healthy way without a fatty pork ham hock and its cooked vegetarian style with lots of flavor! Purchase good quality local or organic greens, if possible, for the best outcome. 

Ingredients:

2 lbs. fresh collard greens, cleaned and sliced thinly
2 tablespoons of extra virgin olive oil
1 medium onion, finely chopped
3 garlic cloves, minced
1 tablespoon of Spanish smoked paprika
4 cups of vegetable broth or garlic broth (you can also use reduced sodium also to control the salt content.)
2 tablespoons of coconut sugar
1 tsp red pepper flakes (adjust to taste)
1 tablespoon of liquid smoke
2 tbsp raw apple cider vinegar (or to taste)
Pickled jalapenos or other pickled peppers of your choice
Salt and pepper to taste

Directions:
In a large pot, add the olive oil over medium heat. Swirl the pan to coat.
Add onions and garlic to the pot, sautéing until softened. Add the smoked paprika and stir another minute to coat and it becomes fragrant. 
Stir in the sliced collard greens, cooking for 2–3 minutes to wilt them slightly.
Pour in the broth, coconut sugar, red pepper flakes, and liquid smoke.
Reduce heat to low, cover, and simmer for 45 minutes to an hour, stirring occasionally or until tender. (If the greens are still not tender, you can sprinkle a half a teaspoon of baking soda to soften) 
Add apple cider vinegar in the last 5 minutes of cooking for a tangy kick and pickled peppers if using.
Season with salt and pepper to taste to adjust if needed. Serve.

​I'm always on the lookout for natural alternatives for health and I discovered a while back about Sea Moss.

It has numerous wonderful health benefits, and it has a lot of versatility in the kitchen and beyond.

One of the benefits I've enjoyed is better digestive health since incorporating sea moss gel into my diet.

Sea moss is commonly referred to as "Ocean's Elixir," and sea moss gel is derived from a type of seaweed known as Irish moss. It is packed with essential minerals, vitamins, and antioxidants.

This superfood has gained popularity with a wide range of potential health benefits, and you'll understand why you should make this simple homemade recipe to unlock its power.

The Health Benefits of Sea Moss Gel: 

1. Immune Support: Sea moss gel is rich in antioxidants and vitamins that help strengthen the immune system, protecting the body against infections and illnesses.
2. Thyroid Health: Iodine is essential for the production of thyroid hormones, which regulate metabolism and energy levels. Sea moss gel provides a natural source of iodine, supporting thyroid function.
3. Digestive Health: The carrageenan in sea moss gel acts as a prebiotic, nourishing beneficial gut bacteria and promoting digestive health. It can also help soothe inflammation in the digestive tract.
4. Skin Health: Sea moss gel contains collagen, a protein that supports skin elasticity and hydration. It also provides vitamins and minerals that contribute to healthy skin, reducing the appearance of blemishes and promoting a youthful glow. 

Making Sea Moss Gel at Home:

Now that you know some of the important benefits of sea moss, you want to make sure you are getting a quality product. I use a wildcrafted dry sea moss harvested from Saint Lucia from Red's Pure Botanical's. It is a good product with no fishy smell like some sea moss that I've used in the past and has a clean scent. 

Ingredients:
1/2 cup dried sea moss
4 cups filtered water

Directions:
Rinse the dried sea moss thoroughly to remove any salt or debris.
Soak the sea moss in filtered water for 4-6 hours or overnight. This will rehydrate the sea moss and remove any impurities. ​

​

After soaking, the sea moss will expand and become soft. Drain the soaking water and rinse the sea moss again.

In a blender, combine the soaked sea moss with 4 cups of fresh filtered water.
​Blend on high speed until smooth and creamy, scraping down the sides of the blender as needed

​Transfer the blended mixture to a clean glass jar or container.
Store the sea moss gel in the refrigerator for up to two weeks.

Lately, I've been getting into making my own homemade plant-based milk because I'm not crazy about all the additives added in commercial brands include gums. 

I love making almond milk, but it's on the pricier side and I also have to strain the milk from the solids using a nut bag.

So, a nutrient packed alternative for me at times, is pumpkin seed milk which is a more economical option, and I don't have to strain.

The flavor profile is really on point which has a creamy texture and is great for those of you who can't do nuts. 

This pumpkin seed milk can last for up to 5 days. Enjoy!

Pumpkin Seed Milk

Makes 4 cups
Ingredients:
3/4 cup of roasted raw pumpkin seeds
4 cups of filtered water
2 pitted dates
pinch of salt
1 teaspoon of vanilla 

Directions:
​Place all ingredients into a blender and blend until smooth for about 1 minute. (For a smoother milk, you can strain through a nut bag.) Place into a glass container of your choice. This fresh milk will last around 5 days.

Cabbage is a great way  to vary your traditional salad. I got this idea to make this recipe from a local Mediterranean market that would make this salad often for their customers. What's also great about this type of salad is that it tastes better as it marinates. It also stays delightfully crunchy.

I love this salad because it is refreshing. This salad can become more of a feast for the eyes if you want to use a combination of red and green cabbage.

This is a nutrient dense salad you can serve along with your favorite protein. Whether you're looking for a light side dish or a refreshing appetizer, this salad is sure to leave you craving for more.

Ingredients:
(Dressing)
1/4 cup extra virgin olive oil
Juice of 1 lemon
1 teaspoon of garlic powder
Salt & pepper to taste

(Salad)
1 small head of cabbage, thinly sliced
1 /2 cup of fresh mint or 1 1/2 teaspoons dried
1/2 red onion, thinly sliced
1/2 cup of fresh flat leaf parsley


Instructions:
Wash the cabbage thoroughly and remove any wilted outer leaves. Slice the cabbage thinly using a sharp knife or a mandolin slicer.

If using fresh mint, rinse under cold water and pat them dry with a paper towel. Chop the mint leaves finely, discarding any tough stems.

Peel and thinly slice the red onion and chop up the parsley. Place all of the chopped ingredients to a large bowl.

Make the dressing:
In a small bowl, whisk together the olive oil, lemon juice,  until well combined. 

Season the dressing with salt and pepper to taste. Adjust the seasoning according to your preference.

Complete the Salad:

Pour the dressing over the salad ingredients, tossing gently to coat everything evenly.

Allow the salad to marinate for about 10-15 minutes to allow the flavors to meld together.

Once the salad has had time to marinate, give it a final toss to ensure that the dressing is evenly distributed.
​
Transfer the salad to a serving dish or individual plates.

"Disclosure: This blog post may contain affiliate links, which means I may earn a commission if you click on the link and make a purchase. However, rest assured, the products or services recommended here are ones I genuinely believe in and have personally tested or researched. Your support through these links helps keep this site running and allows me to continue providing valuable content. Thank you for your support!"

​

Even when I get extremely busy, I rarely want to purchase store bought hummus.

I'm not against purchasing a good quality one, but making your own flavor wise is so much better!

Here is my recipe which is traditional using canned chickpeas, but enhanced with roasted garlic. 

I used a whole head to really capture the flavor. Don't worry about the garlic being too over the top as roasted garlic is more mellow in taste than raw. 

To make a really good hummus, it all starts with the ingredients. You can use canned chickpeas, but good quality Tahini makes a difference.

I have personally been using Beirut Tahini for many years and this particular tahini has just the right consistency of smoothness and delicious flavor that never fails. 

Also, I like to top off my hummus with sumac, which is a spice made from dried and ground berries of the sumac shrub native to the Middle East and Mediterranean regions. 

The flavor of sumac has a tangy sour taste similar to lemon, but this spice can be used in other recipes such as salad dressings and marinades. It's also a prominent spice used in popular spice blends like za'atar.

Enjoy this simple recipe with fresh pita bread, olives or your favorite cut up raw veggies. Enjoy!

Roasted Garlic Hummus

Ingredients:
1 head of garlic, roasted
1 can of chickpeas, rinsed  (reserve 1/4 cup liquid) Also save a few chickpeas for garnish
Juice of 1 lemon
1/4 cup of Beirut tahini
1/2 teaspoon of cumin
1 teaspoon of Spanish smoked paprika
1/2 teaspoon of salt or to taste
2 tablespoons of extra virgin olive oil
Extra olive oil for finishing
Sumac (optional for finishing)

Directions:
Preheat oven to 400 F.

Roast the garlic, by cutting off the top of the garlic and sprinkle with salt and pepper wrapped tightly in aluminum foil. Cook for 30 mins or until golden brown in color. For a detailed quick video on how to do this watch this "Perfect Oven Roasted Garlic Video."

Once the garlic is roasted add to a food processor or blender along with the rest of the ingredients.

Blend the mixture until in becomes smooth in texture. 

Transfer to a bowl and drizzle with additional olive oil and place the reserved chickpeas on top as a garnish.

Sprinkle  with sumac if desired. Serve.

Chicken Kabobs is something I enjoy making a lot especially when I want to get enough protein into my meals.

They can be seasoned in a variety of ways and when you prepare them  outdoors on a grill, chicken kabobs have outstanding flavor!

However, my recipe will reflect on using your oven or  indoor grill  for convenience.

I drew inspiration for this recipe from a Mediterranean market I would purchase ingredients from.  Sumac is an ingredient that is optional in this recipe but it adds additional color and flavor. 

Although this recipe uses simple ingredients, it packs lots of flavor. I use lean chicken breast, but chicken tenders can also be used. The yogurt marinade keeps the chicken moist and tender. The longer the marination, the more the flavor develops.

Chicken Kabobs
Serves 4

(Marinade)
1 cup of  plain Greek Yogurt
2 tablespoons olive oil
2 cloves garlic, minced
Juice of 1 lemon
1 teaspoon paprika
½ teaspoon cumin
1 teaspoon salt
1/2 teaspoon black pepper
½ cup of fresh parsley, chopped

(Rest of Ingredients)
1 pound boneless, skinless chicken breasts, cut into 1-inch cubes or chicken tenders
1 bell pepper, cut into chunks
1 red onion, cut into chunks
Wooden skewers (soak them in water for 30 minutes before using to prevent burning)
Sumac (for garnishing, optional)

Instructions:
Preheat your oven to 400°F.

In a small bowl, mix the yogurt, olive oil, minced garlic, paprika, cumin, salt, and black pepper to create a marinade.

Place the chicken cubes in a large bowl and pour the marinade over them. Toss the chicken until evenly coated. Let it marinate for at least 15-20 minutes and up to 3 hours or overnight.

While the chicken is marinating, prepare your vegetables.
Thread the marinated chicken, bell pepper and onions onto the wooden skewers, alternating between the ingredients.

Place the skewers on a baking sheet lined with parchment paper or aluminum foil to prevent sticking.
Bake in the preheated oven for 20-25 minutes or until the chicken is cooked through and the vegetables are tender, turning the skewers halfway through cooking.
Once cooked, remove the skewers from the oven and let them cool for a few minutes.
Garnish with sumac if desired. Serve.

*If doing these on an indoor grill with two plates, the kabobs will cook more quickly and will cook in half the time.