Coffee Smoothie

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1 cup chilled brewed coffee

1 banana, cut into chunks

1 cup nonfat plain Greek yogurt

1 tbsp ground flax seed

1 tsp honey or agave nectar

1/2 tsp ground cinnamon

1/4 tsp grated nutmeg

6 ice cubes


Place all of the ingredients in a heavy-duty blender (one that can crush ice).  Blend until smooth.

Spinach, Pear & Pomegranate Salad

Spinach, Pear & Pomegranate Salad

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1/3 cup roasted walnut pieces

3 Tbs. cider vinegar

2 Tbs. extra-virgin olive oil

1 Tbs. honey

1/4 tsp. salt

1/8 tsp. freshly ground pepper

8 oz. baby spinach

2 ripe pears, cored and sliced

1/2 cup pomegranate seeds

Blue cheese (optional)


Place all ingredients in a large salad bowl, toss, and enjoy!

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Lentil Salad

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3 cups of cooked lentils

3 small cucumbers diced

1 red onion diced

2 tomatoes diced

2 Lemons

1/2 cup of olive oil


Mix all ingredients in a bowl, sprinkle with sea salt, pepper, garlic & mint powder.

Refrigerate for 15-20 minutes.

Serve cool & enjoy.

Banana Coconut Chia Pudding Parfait

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Part 1: Chia Pudding:

1 medium ripe banana
2 tbsp unsweetened shredded coconut
2 medjool dates, pitted
1 tsp vanilla extract
¼ tsp cinnamon
1 cup unsweetened vanilla almond milk
¼ cup chia seeds

Part 2: Parfaits:

1 medium ripe banana, sliced
Old fashioned rolled oats
Chopped walnuts
Unsweetened shredded coconut


Combine banana, coconut, dates, vanilla, cinnamon and almond milk in a blender and blend until smooth. Stir in the chia seeds.

Place mixture in a container and refrigerate for at least 4 hours or overnight.

Did you know?

Bananas are a great fruit to have as a snack or with meals. They are rich in potassium and magnesium that is beneficial for heart health.

They are also loaded with antioxidants & vitamins.

Did you know that bananas are great for vegans?

They are a great substitute for eggs. One banana is equivalent to one egg, so the next time you need to add an egg to muffins or pancake, try using a banana.

Sweet Potato Soup and Kale Chips

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Sweet Potato Soup

1 1/2 pounds sweet potatoes, peeled and cut into 2-inch chunks
1 15-ounce can garbanzo beans (chickpeas), rinsed and drained
2 carrots, cut into 2-inch pieces
1 leek, thinly sliced
4 cloves garlic, minced
1 – 2 canned chipotle chile peppers in adobo sauce
1 tablespoon grated fresh ginger
4 cups low-sodium vegetable broth
1 recipe Kale Chips
Light sour cream

Kale Chips

Kale Chips

2 cups torn stemless kale leaves

1 tablespoon olive oil

1/4 teaspoon salt

On these cold winter days, comfort foods to warm us up are on the menu. Check out this delicious slow cooker Sweet Potato Soup and Kale Chips.
Recipe from: Better Homes & Gardens!


In a 3 1/2- or 4-quart slow cooker combine sweet potatoes, garbanzo beans, carrots, leek, garlic, chile peppers, and ginger. Stir in broth. Cover and cook on low-heat setting for 6 to 8 hours or on high-heat setting for 3 to 4 hours. Cool mixture slightly.

Transfer mixture, half at a time, to a blender or food processor. Cover and blend or process until smooth. Return all of the blended mixture to the slow cooker. Serve with Kale Chips and sour cream.

For Kale Chips:

Preheat oven to 300 degrees F. Line a large baking sheet with parchment paper. Place kale leaves on the prepared baking sheet. Brush with olive oil. Sprinkle with salt. Bake for 20 to 25 minutes or until crisp.

Spiced Green Tea

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2 individual green tea bags
1 cinnamon stick
1 small piece fresh ginger
4 cardamom pods (crushed)
4 cups boiling water
honey – to taste

Did you know?

Green tea has been around for a long time, yet there are new studies being discovered each day showing its health benefits.

Why is Green tea good for you?

Rich in antioxidants and phytonutrients, recent research also found that it contains a compound that breaks up and dissolves the plaque that clogs blood vessels, helping to reduce the risk of heart attack and stroke.

In a recent study from Web Med, it has also been shown to help block the formation of plaques that are linked to Alzheimer’s disease.

In trying out different ways to enjoy my tea, I recently discovered that the addition of cardamom, helps to reduce its bitter taste. The addition of honey or agave is also a great way to enhance its taste.