Meatless Monday Recipe

White Bean Salad

This salad is not only full of flavor but is also so easy to make; start to finish can be just under fifteen minutes. I love making a big batch of it on Sundays or Mondays so I can put the leftovers in the fridge and use the rest of the week for lunches.



1 can of organic cannellini beans – look for ones without salt added
1/4 cup of sun dried tomatoes
1/2 cup of sliced mushrooms
2-3 cup of kale (or spinach if you prefer)
1/4 cup diced onion
garlic powder, salt & pepper to taste


  1. Rinse and drain the can of cannellini beans using a strainer
  2. Spray or pour a few tbsp of olive oil into a skillet on medium heat
  3. Add in beans, mushrooms, and onions and allow these to cook for about five minutes
  4. Then add in the sundried tomatoes & kale
  5. Sprinkle with salt, pepper, and garlic powder
  6. Cook on medium heat for about 5-10 minutes
  7. Serve by itself, on top of quinoa, or on salad greens and enjoy!


The Magic Behind Greens

It comes as no surprise that greens are a powerhouse source of nutrients. We see different ways to eat and drink them popping up all over these days; even in common stores such as Starbucks and Kohl’s. Most know that consuming greens daily is amazing for you but I want to share some scientific facts and hopefully more incentive to incorporate greens more often in your diet.



Green vegetables contain extremely high amounts of antioxidants, vitamins, minerals, and phytonutrients. These are both what we call micronutrients. Micronutrients support the cells in your body to function and the higher the presence of micronutrients in your body the better immune system your body has. Without the presence (or enough presence) of micronutrients your body allows viruses to attack and replicate inside your body. Green vegetables (and other vegetables) when eaten consistently have actually been proven to change the DNA inside your body. There is a process called methylation that occurs within your DNA; when you eat a diet focused on green vegetables you lessen this process which significantly reduces your risk of cancer and other diseases from occurring and/or reoccurring. It has been proven that our bodies have the ability to fight and prevent all types of diseases; it is what we put into our bodies throughout our life that has slowly affected the way our immune system functions. With changes in our diet we can reverse these effects and hopefully prevent future diseases.

Green Vegetables have been proven to…

support and promote the power of your immune system

give you more energy

improve your digestion

improve your skin, hair, and nails (Vitamin E and C)

give you a feeling of fullness longer (high in fiber)

improve cardiovascular health & manage blood pressure

reverse cancer and other diseases within the body if consumed regularly

Joel Fuhram is an expert in the NutritarianDiet (eating only a diet consisting of nutrient dense foods). If you are interested and want to learn more about the science/molecular effects green vegetables have on your health check out his website and his award winning publications: Joel Fuhram

Creamy Mango Acai Bowl


As the weather is getting warmer I have been craving the refreshing taste of Acai Bowls again. I love making these on weekend mornings when I can craftily top them and enjoy slowly with my cup of coffee. Below is one of my favorite go to acai bowl recipes:

Creamy Mango Acai Bowl

Blend together:

1 sambazon unsweetened frozen acai packet
½  mango
½ avocado
½ cup almond/coconut milk
1 tbs of maca powder

scoop of plant based vanilla protein
handful of greens (changes the color of your bowl to a brown tint, but still tastes amazing)

Top with:
2 tbs hemp seeds or 1 tbs of chia seeds
handful of shredded coconut
other ½ of your mango sliced/cubed