DIRECTIONS
1. In a large pot over medium heat, cook the bell peppers, onion and celery with a small amount of water or broth, stirring occasionally, until vegetables are crisp tender, about 5-7 minutes.
2. Add the garlic, chili powder, cumin and oregano (and cayenne, if using), and cook for another 1-2 minutes, stirring constantly.
3. Add the diced tomatoes, tomato sauce, broth, salt and pepper, and stir well. Reduce heat to medium-low, cover, and simmer for 20 minutes.
​5. Stir in the corn, kidney beans and black beans. Continue to simmer for an additional 5 minutes.
6. Serve warm with toppings of your choice.

NOTES
This chili will keep in the refrigerator for about 4 days or can be stored in the freezer for several months.

DIRECTIONS
​Heat oil in a 4- to 5-quart thick-bottomed pot over medium heat. Add the onion, carrot, and celery. Cook until lightly browned, about 8 minutes. Add the garlic and cook for 1 additional minute.

Add the oregano and basil, stir to combine. Add the cabbage, spinach, and zucchini. Add the vegetable stock. Give everything a good stir.

Bring to a boil and reduce heat to simmer. Partially cover and simmer for 20 minutes, until the vegetables are tender and cooked through.

Add the beans and parsley. Season to taste with salt and pepper (I use about 1/4 teaspoon of each). Bring to a simmer and cook for 5 additional minutes. 

This smoothie is one of my favorite go-to breakfasts and THE go-to breakfast when I've veered off course a bit too much, too long, and need to course-correct and feel better fast, for example, after the holidays. It's packed with nutrient-dense, easy-to-prep-ahead ingredients and delicious. It's also a fantastic way to sneak more leafy greens into my diet.

Side note on leafy greens. Leafy greens are a super duper food, they are high in vitamins, minerals and fiber, and low in calories. Ladies with painful menstrual periods, listen up - eating more fiber (30-50g daily) can dramatically reduce or even eliminate the pain associated with your menstrual period. Painful periods are often linked to higher amounts of estrogen in your body and eating fiber helps to naturally usher that estrogen out. I learned this after 20 years of excruciatingly painful periods and I am now living proof that fiber is your friend! I went from sleeping with a heating pad and extra-strength Tylenol (if I could actually even sleep at all due to the pain) to no pain at all, zero. It's life changing to say the least. 

Easy, yummy, and potentially life changing... what else is there to say? Give it a try, I hope you enjoy.

GO-TO GREEN SMOOTHIE

1 medium organic apple, cored, skin on
1 medium frozen banana, cut into pieces (I cut and then freeze, usually a big bunch at a time.)
2 cups (approx. 2 ounces) organic spinach
1/4 (1.5 ounces) avocado 
2 tablespoons chia seeds
2 cups filtered water
2 tablespoons chia, hemp or other plant-based, unsweetened, protein powder (optional)

Combine all ingredients in a blender and blend on high for about 1 minute, until mixture is smooth. For a thinner texture, just add more water. 

TIPS
- I cut my bananas up into quarters first and then freeze them. I also usually do a big bunch at a time.
- I've used both frozen spinach and fresh, and both work just fine. If I do use fresh, I usually portion it out
  and freeze in bags ahead of time to save time in the morning and ensure the spinach doesn't go bad
  before I can use it all.
- If your avocados are always "not quite ripe" or "unusably over ripe", try your freezer section for "just
  right" avocado chunks every time.
- For better digestion and nutrient absorption, soak the chia seeds overnight. 
- Buying organic ingredients is always the best choice but it can get expensive! Check the EWG's dirty
  dozen list (spinach is almost always on there) and try to at least buy these items organic if you can.
  Otherwise, even the non-organic version is better than not eating these nutritious, delicious produce
  items at all. 

If your head feels foggy, your body sluggish, and your clothes a little snug, you probably - like me and the rest of America - had a little more processed food, sugar and alcohol over the holidays then intended. It happens to the best of us. But that was then and this is now, so here are two quick and simple ways to get back on track today: drink more water and eat a salad! That's it, just hydrate and eat your veggies. And then do it again tomorrow and the next day, and the day after that.

Obviously the rest of your food and lifestyle choices matter too, but these two super easy, super simple things will get you back on track and feeling better fast. 

Hydrate: To get (back) in the habit, keep a glass at your desk and a water bottle in your car so it's always handy and will serve as a reminder, too.

Eat Your Veggies: Make your salad big, green (just say NO to iceberg), and full of yummy veggies (like shredded carrot, purple cabbage, cucumbers, organic tomatoes, bell peppers, red or green onion, and avocado). Feel free to add a hard-boiled egg, grilled chicken, salmon, roasted chickpeas, chopped nuts, sunflower seeds, good quality cheese, olives or veggie bacon bits. With so much yumminess you may not even want dressing, but if you do, be sure to reach for an OLIVE OIL based dressing whenever you can.

For a super easy, less expensive, healthier, DIY dressing:  in a mason jar, mix 1/2 cup extra virgin olive oil, 1/4 cup vinegar (I like red wine vinegar but any will do), and whatever herbs and spices you like (garlic adds a ton of flavor and has great health benefits, oregano, thyme, basil, parsley, and black pepper are all good choices - add them all or just a few), cover, shake, and voila! Enjoy!

DIRECTIONS
In a small glass storage container or mason jar, combine oats, quinoa, chia seeds or ground flaxseed, and cinnamon. Stir to combine.

Add mashed banana and almond milk, stir to incorporate. Cover and place in refrigerator overnight. 

*Add toppings before placing in refrigerator or when you're ready to eat.

TIPS
- I make a bunch of these on Sunday, using 2-cup glass containers with covers, so I have them for the week. I have also used 12oz mason jars, which work great too.
- I usually put my toppings on when I assemble them, to save me time during the week.
- For the milk, I often make my own cashew milk, which is super easy. Believe me, if I can do it, anyone can. I learned how with this recipe from Downshiftology, How to Make Cashew Milk. 
- For added sweetness, try adding a teaspoon of maple syrup or honey, but I find the banana adds quite a bit of sweetness by itself.
- I find this is the perfect portion size for me, but when I make this for my husband, I double it. 

Ingredients for a single serving:
2/3 cup cooked quinoa
1/3 cup coconut-milk yogurt (or any low-sugar yogurt of your choice)
1 tablespoon sunflower seeds
2 tablespoons chopped walnuts
2 tablespoons raisins
2 tablespoons shredded coconut

In a small bowl, add the quinoa and then dollop the yogurt on top. Sprinkle with remaining ingredients and enjoy.

Tips
- I cook a big batch of quinoa on Sunday to have on hand for the week.
- Store sunflower seeds, nuts and coconut in the refrigerator to keep fresh longer. (I keep mine in large mason jars for no-spill, easy access, as well.)

This is another go-to for me. It's easy peasy (especially if you prep the eggs ahead to have on hand during the week) and chock full of nutrients and healthy fats. On mornings you have some extra time and your feeling a little fancy, try subbing the hard-boiled egg with a poached egg... yummy goodness. If you're trying to cut down on protein, which I often do, try subbing the egg with slices of tomato, also delicious.

INGREDIENTS
Makes one serving.

1 slice sprouted grain bread (I go for Ezekiel sesame)
1/2 avocado
1 hard-boiled egg, sliced
salt and pepper

DIRECTIONS
Toast the bread and then layer on the avocado, mashing slightly. Top with the sliced egg and sprinkle with salt and pepper, to taste. And voila, enjoy!

DIRECTIONS

Preheat the oven to 375 degree Fahrenheit. Drizzle 1 tablespoon olive oil over the heads of garlic and roast in the oven for 30 to 40 minutes.

While the garlic is roasting, place each chicken breast in a plastic bag and pound firmly with a meat cleaver to flatten slightly. Mix the herbs, salt, and pepper and the nuts in a small bowl and place the mixture on a flat plate. Brush each breast with a thin layer of Dijon mustard and coat each side with the herb mix.

Heat 1 tablespoon olive oil in a saute pan over medium heat. Saute the breasts with the smooth, rounded side down for 3 to 4 minutes. Reduce the heat to low and turn over the breasts, cooking for another 3 minutes, until cooked through. Remove from pan and set aside.

Squeeze the roasted garlic out of the skin, dividing evenly on top of the chicken breasts, and serve.

TIPS
- I often use dried herbs instead of the fresh ones this recipe calls for, and I find the recipe just as tasty.
- I've made this recipe with and without the Dijon, nuts, and roasted garlic, and, again, find it just as tasty.
- Often, I will make a batch on Sunday or Monday to have on hand during the week - I'll slice a piece and add to a salad for lunch or reheat and enjoy with a green veggie for a quick dinner.

INGREDIENTS
Makes 2 servings.

16 asparagus spears
1 Tbsp olive oil
1-2 cloves of garlic, minced
1/2 lemon, juiced and zested
4 eggs
salt and pepper

DIRECTIONS

Bring a large pot of water to a boil.

Separately, heat the oil in a large saute pan on medium heat. Add the minced garlic, lemon juice and zest, and asparagus spears. Saute and use tongs to move the asparagus around until they are cooked through, approximately 3-5 minutes.

Once the pot of water has come to a boil, reduce the heat to low and ensure that no bubbles are breaking the surface. Add each egg to a ramekin, then gently add to the pot of water. Cook each egg for 3 minutes. Then remove the egg with a slotted spoon and dab any excess water on a paper towel.

To assemble, add half the asparagus spears to each plate and top each with two poached eggs. Season with salt and pepper, to taste.