Recipe: Chickpea Salad Sandwich


Skip the stinky tuna sandwiches, and try this healthier, plant-based version. Makes enough for one sandwich – go ahead and double or triple the recipe to make enough for a few days.

1/2 cup chickpeas (cooked at home or canned)
1 tsp dijon mustard
1 tbsp Bubbie’s relish
1 tbsp Vegenaise (or any other vegan mayo you like)
Optional: 1/4 cup diced celery

Other sandwich supplies: romaine lettuce, tomato, sprouted wheat bread or gluten-free bread (I like Ezekiel brand for both).

Add everything to a food processor and pulse a few times. Make your sandwich with the salad however you like – I like to add lettuce and tomato.

Denver Update

IMG_1866Just over a year ago my husband, our 2 dogs and myself packed up and moved from Pennsylvania to Denver, Colorado (not Denver, Pennsylvania which was just a few miles from where we lived).Time for a little update on our Colorado life!

Denver has been a great fit for us. My husband is a big skier and likes having access to the mountains. I’ve found Denver a great location to establish my Health & Nutrition Coaching practice. We also love the local breweries (yes, I’m a health coach and I enjoy a beer sometimes:). Yoga studios are abundant, and I’ve actually been able to accomplish a huge life goal of mine by completing my yoga teacher’s certification this winter. I thought it would be fun to list out some of my favorite finds so far, so below is my local faves list – enjoy!

Yoga Studio: Kindness Yoga – several locations around Denver and in Golden, a good variety of classes, and a great introductory deal for new students.

Kombucha: Happy Leaf Kombucha – they have a small tasting room in the Rhino neighborhood (though they will be moving), and many restaurants and coffee shops serve their kombucha. I buy it by the growler in fun flavors like cranberry lavender and orange basil.

Eats: Watercourse Foods – Vegan comfort food – brunch, lunch and dinner – so yum! In a cute space with fun artwork too.

Outdoor Fun: I have yet to explore all of the great hiking spots in Colorado, but I love hiking around Red Rocks. It’s also a fabulous music venue. For dog walkin’ I hit up Crown Hill Park in Lakewood (that’s where that photo was taken).

Pampering: Symmetry 360 is my favorite place for therapeutic massage in Denver- try the thai yoga massage!

P.S. I wrote about moving across the country here.

I practice health coaching in Denver, and all over the country via phone, Skype and Facetime. If you are interested in learning more about health & wellness coaching, I offer a free Health Strategy Session. You can schedule an appointment by emailing me at

Recipe: Acai Smoothie Bowl


This breakfast smoothie bowl comes together in minutes, tastes delicious and packs a superfood punch. I consider a great treat breakfast on a hot day, as it tastes like ice cream! Acai (ah-sigh-EE) berry is a grapelike fruit harvested from acai palm trees, which are native to the rainforests of South America. Like all other berries, acai berries are high in antioxidants. Antioxidants help prevent the damaging effects of oxidation on cells throughout your body, which boosts your immunity.

1 frozen packet of acai berry puree (get the unsweetened packs)
1/2 cup frozen blueberries
1 frozen banana
1 cup almond milk or water
Toppings: berries, shredded coconut, hemp seeds, pumpkin seeds, chia seeds, chopped almonds, buckwheat groats, gluten-free oats

In a blender or food processor, blend together the acai, banana and almond milk until the texture of soft serve ice cream. Top with any toppings you choose!

My favorite kitchen gadget! (w/ recipe)

I got an electronic pressure cooker for Christmas last year, and it has become something I use at least once a day. (FYI – I have the Instant Pot 6 quart pressure cooker with a stainless steel pot.) It quickly cooks staples of mine such as rice and quinoa, beans, soups and stews. It can also be used to steam cook potatoes and sweet potatoes. I love it because it cooks quickly and I can set a timer for it to cook and walk away – meaning I can be cooking and doing other stuff at the same time which is a huge time saver.

51jpKXz6EuL._AC_UL320_SR308,320_There are also some health benefits to using a pressure cooker. Studies have shown that that the shorter cooking times involved in pressure cooking preserves more of the food’s nutrients. Also, less water is used with pressure cooking, which is also thought to help food retain more nutrients. Finally, pressure cooking may make protein more digestible, as shown in a study comparing cooking methods of legumes.

If you have a pressure cooker, try the easy recipe below for Corn Chowder (vegan, gluten-free). It’s a big hit in my house!

Pressure Cooker Corn Chowder

Makes 6-8 servings
Vegan, Gluten-free, Oil-free

1/2 onion, diced
1 potato, chopped
1/2 head of cauliflower, chopped
2 carrots, chopped
2 stalks celery, chopped
1 1lb bag of frozen corn (or use fresh if in season)
1/2 tsp smoked paprika
Sea salt and black pepper to taste

Put all of the ingredients into the instant pot and cover with filtered water or vegetable broth by 1 inch.

Cook in the pressure cooker for 15 minutes, then use quick release method to cool.

Very carefully, blend about half of the soup to make it creamy. This is easier if you have an immersion blender – I don’t half one so I just scoop out half of the soup and blend it with my high speed blender. Season with salt and pepper to taste. Enjoy!


Recipe: Homemade Granola and Almond Milk (Vegan, Gluten-free option)

Granola with almond milk and fresh fruit is one of my favorite breakfast meals. Store-bought granola and almond milk is usually loaded with sugar and preservatives. Try these easy and economical recipes – they are so much more delicious than anything you can buy.

These recipes make 3 quarts of granola and 1 quart of almond milk. Serve together with some fresh fruit and cinnamon sprinkled on top.

6 cups whole oats (optional: gluten-free oats)
1 cup nuts (almond, walnut, pecan)
1/2 cup seeds (sesame, sunflower, pumpkin)
1/2 cup melted coconut oil
1/2 cup maple syrup
2 tablespoons cinnamon
1 tsp cardamom
1 tsp  vanilla extract or vanilla powder
3/4 cup dried fruit (dates, sour cherries, cranberries)
Optional: 1/2 cup chocolate chips

Oven @ 350F.

Mix everything together except for the dried fruit. Spread onto 2 baking sheets lined with parchment paper.

Bake for 30 minutes – stirring a few times.

Let cool completely & stir in dried fruit.

Almond Milk:
1 cup of raw almonds
4 cups of filtered water
1 nut milk bag

Put the almonds into a large bowl, then cover with water by at least 2 inches. Let soak overnight.

Drain the almonds, add to blender with 4 cups filtered water. Blend until milky.

Put a large bowl in your sink. Pour the milk until the nut bag to filter out the almond meal. Done!

Optional: Return the milk to the blender and add a pinch of vanilla powder and 2 pitted dates and blend. This makes a sweeter version of almond milk.

My Morning Routine

IMG_2153Having a morning routine that I love makes me a happier person. I thought I’d share it with you, and give you some more ideas so that you can create your own morning routine. And, I’d love to hear from you what your morning routine is!

First, why is having a morning routine so important? Well, how your morning goes sets the tone for the rest of the day. How many times have you had a bad or rushed morning and your entire day follows suit? My morning routine clears my mind and grounds me for a more focused day.

The key to a successful morning routine is blocking out some time to do it. Time before you get the kids ready for school, leave for work, walk the dog, etc. This might mean getting up earlier… Yes, it’s hard to get out of bed early. I get it. But you’ll get used to it and will even start to look forward to your routine.

I challenge you to think about what you want your morning routine to look like – make a list – and then figure out how you will accomplish this. Then do this for 21 days and see how you feel! Are you in? It doesn’t have to be some big list – it could simply be getting up 10 minutes early to meditate.

Here are some ideas for your routine:

  • Journaling (gratitude journal, morning pages)
  • Meditation (guided meditation or just sit and breath)
  • Prayer (religious or mala beads)
  • Big glass of water with lemon
  • Coffee or tea
  • Exercise (yoga, walk, run, etc.)
  • Read an inspirational book
  • Make a list of the top 3 things to accomplish for the day
  • Diffuse some essential oils
  • Time with your family

Here is my current morning routine:

  • Wake up, let my dogs out.
  • Brush my teeth
  • Huge glass of lukewarm water with half a lemon.
  • Prep my lunch for my work day
  • Meditate for 12 minutes (if it doesn’t get done now, I usually won’t make the time)
  • Shower, get dressed.
  • Cup of matcha green tea while walking my dog Luke.
  • Breakfast (often taken to work with me)

If I have extra time:

  • Daily reading or journaling
  • 15 minutes of yoga
  • Bike ride to work
  • Diffuse some essential oils

More reading on morning habits:

10 Morning Habits of Highly Successful People

Good Morning Habits

7 Things Healthy People do Every Morning

Recipe: Date Bliss Balls


I like to make a batch of these to have on hand when I need a snack or have a sweet tooth.

1 1/4 cups raw whole almonds
16 fresh dates, pitted
3 tablespoons cacao powder
1 tablespoon Chia Seeds
2 tablespoon Hemp seeds
1 tsp vanilla extract or powder
1/2 tsp ground cinnamon
Coconut, goji berry, cacao nibs for rolling

Throw almonds into the food processor with cinnamon, Chia and cacao powder and process until the mix looks crumbly. Add dates and vanilla, then process again until the mix starts to come together. Add a splash of water if you need to so that mixture is soft and forms a soft ball. Form into 14 decent sized balls. Roll in your choice of goji berries, coconut or cacao nibs. Store in the fridge for up to four weeks.