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Notes on Nutrition

Welcome to Our Kitchen

I grew up in two large, ethnically infused families. My father's side was authentically Italian, and my mothers side, proudly Ukrainian & Irish. This means that every holiday, birthday party, anniversary, graduation or funeral, centers around miles of traditional food. I still have fond memories as a young boy, of standing with my Sicilian Great Grandfather and preparing Sunday Sauce for pasta dinner on the weekends. I remain inspired by the love and passion that was poured into every meal. The recipes that follow are dedicated to my grandparents, who taught me the importance of creating beautiful food to share. 


Today our kitchen strives to support a mindful approach to eating while unifying family traditions with the fundamentals of plant-based nutrition. This is all in service of promoting wellness, vibrant living, and quality time shared at the table. I am by no means a trained chef, but I do believe that working from the heart delivers an incredible food sharing experience that nourishes everyones soul.

Please stop by often and check out some of the recipes, healing elixirs, and supplements that have been successful in our kitchen and featured below.  

"A recipe has no Soul. You as the cook must bring soul to the recipe."- Thomas Keller


Current Recipe Feature


Harissa rubbed Halibut with cilantro-Lime power rice.

Not only does black rice offer a creative esthetic to any entree, it is loaded with health benefits and is gluten free. The black/purple color comes from its natural pigment anthocyanin, a potent antioxidant. Consuming this ancient rice may help to support heart health, and has anti-inflammatory and anti-cancer properties. 

Paired with sustainably caught Pacific Halibut, this meal is a powerhouse of flavor and wellness supporting a Mediterranean diet. 

Here's my recipe.

Black rice

Prepare 1 cup of black rice according to package instructions. I like the brand, Lotus Foods Organic Forbidden Black Rice. 

Just as the rice has finished cooking, remove from heat and fluff in:

The juice and zest of 1/2 lime.

4 Tbsp. fresh chopped cilantro.

1/2-1 tsp. kosher salt to taste.

A light drizzle of olive oil.

Cover and let steam off the heat while preparing the fish. 

Harissa Halibut

Heat outdoor grill to 450 degrees.

Rinse and pat dry, two 8oz. Pacific Halibut hook & line caught filets, 1.5 inches thick.

Very lightly coat fish with grape seed oil and rub both sides with:

A pinch of Kosher salt, garlic powder, and paprika. 

Coat one side of the fish with 1/2 tsp. Harissa paste. 


Place fish Harissa-side-down on hot open grill and cook for 3-5 minutes. Flip and cook for another 3 minutes or to an internal temperature of 145 degrees. 


Remove fish from grill, give it a light squeeze of lime juice, and let rest while you plate a narrow bed of rice. 

Cut each fish filet into three pieces and nest on the rice bed. Garish with fresh chopped cilantro and serve.


Add a bit more heat and color with a final drizzle of Harissa infused olive oil.  


Myconian Black-eye Peas

Inspired by a recent visit to Mykonos Greece, this household staple delivers the perfect blend of nutrition, flavor and relaxed sophistication for hosting a summer lunch. 

Here's my recipe.

Start with one 16oz can of organic black-eyed peas rinse and chilled for up to two hours. (If your are up for the extra work, you may prepare dried beans as an alternative.)

Tahini Sauce

Whisk together:

3 Tablespoons of tahini paste.

3 Tablespoons natural spring or filtered water.

3 Tablespoons fresh lemon juice.

Pinch of salt.

Summer Green Sauce

Emulsify in a blender:

1/3 cup packed fresh organic mint leaves

1/3 cup packed fresh organic parsley

the juice of a 1/2 lemon

pinch of salt to taste

1/4-1/3 cup fresh spring water. 

The consistency here should be somewhat thin like an herbed vinaigrette.

Plate it!

In a shallow serving bowl, spoon a puddle of the tahini sauce on 1/2 the bowl and the summer green sauce on the other. 

Arrange the black-eyed peas on the dividing sauce line, drizzle with extra virgin olive oil and season with fresh ground black pepper. 

Garnish with fresh mint or parsley leaves. 

Immunity in a glass

We are all susceptible to viral, bacterial and fungal infections at any time, not to mention the destructive effects of stress, exposure to toxins and lack of exercise and sleep. I have been rotating this fabulous morning milkshake for years and 'KNOCK ON WOOD' I have not seen the flu, a cold, or an infection in a very long time.

This milkshake is loaded with plant-based protein, antiviral, antibiotic, probiotic, and glycemic lowering properties. It may also help to boost mental clarity, mood, libido, strength, and endurance while decreasing body fat. I know, sounds like a lot but the combination of ingredients is the nice blend of natures medicine.

As always, consult your physician before using any herbal supplementation as some ingredients may be contraindicated with specific disease processes or pregnancy. 

Here's my recipe.

Throw all of the following in a blender:

  • 41 g Soy free, plant-based protein powder (I love Vega Sport Premium Protein vanilla, it's loaded with probiotics, and BCAA's).

  • 1.5 cups almond milk, (preferably homemade see recipe below).

  • A handful of ice.

  • The juice of one lemon.

  • 1-2 tsp of matcha green tea powder.

  • 1 tsp moringa leaves/powder

  • 1-2 tsp maca root powder

  • 1-2 tsp of fenugreek seeds soaked overnight.

  • 2 tbsp organic hemp seeds.

Once you stock your pantry this is all a breeze and perfect after your morning workout or yoga practice as you prep for the day ahead. 

Vegan Stuffed shells

My Italian grandparents may have given me the evil eye by putting the word Vegan in front of stuffed shells, but one bite of these little treasures is true Amore'. 

The Recipe,Plant-based pasta filling.

14 ounces of firm tofu

1/4 cup hulled pumpkin seeds

2 Tablespoons of good olive oil

1 teaspoon of lemon zest

1 tablespoon of lemon juice

1/2 teaspoon of salt

4 teaspoons of minced garlic

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/4 cup of nutritional yeast

I box of pasta shells

18 ounces of home made or favorite marinara sauce

3/4 cup Plant-based Pesto (optional but fabulous)

In a food processor, pulverize the pumpkin seeds to the consistency of breadcrumbs. Squeeze excess moisture from the tofu, add to the food processor and blend on a higher speed until smooth. Place this mixture into a separate bowl, add all of the remaining ingredients and mix well by hand.

n a food processor, pulverize the pumpkin seeds to the consistency of breadcrumbs. Squeeze excess moisture from the tofu, add to the food processor and blend on a higher speed until smooth. Place this mixture into a separate bowl, add all of the remaining ingredients and mix well by hand. 

Follow pasta cooking instructions, drain and cool. Fill the shells with the tofu mixture. Coat a 9X13 baking dish with olive oil and 1/2 of the marinara sauce. Place shells evenly and top with remaining marinara and pesto.

Cover with foil and bake at 350 degrees for 35-45 minutes until sauce bubbles. 

Serve with fresh basil, crushed red pepper and a light squeeze of lemon. 


Post Practice Elixir

This therapeutic tea is not for the faint of heart, but it is the perfect post yoga elixir to support recovery, inflammation, and a healthy immune system. This tea will also speed up the healing process from the common cold or flu.

Here's my recipe.

In a fine mesh tea infuser combine:

2 teaspoons of fresh grated ginger.

1 teaspoon turmeric.

1/2 teaspoon cinnamon.

4 good cranks on a fresh black pepper mill. 

2 whole cloves. 

Steep this combination for 5 minutes or longer. If you follow a vegan diet, I love to sweeten this with maple syrup. Otherwise, finish this tea off with fresh lemon and a drop of organic honey. 


Israeli Hummus

I have always been a major fan of Middle Eastern food. It's clean, largely plant-based, and loaded with flavor. Ever since my husband and I spent a summer touring Israel, I have been on a mission to recreate the perfect hummus. This is as close as I have come.

Here's my recipe.

1.5 cups of well prepared chickpeas.

1 cup of good tahini.

The juice of a large ripe lemon.

1.5 teaspoons of cumin powder.

2 cloves of garilc.

1 teaspoon of Kosher salt.

Add all the ingredients to a food processor. Now here is the secret to authentic Israeli hummus. Process on high speed for up to 5 minutes adding a few tablespoons of fresh filtered water slowly. We are going for a very airy and whipped consistency here. As the texture begins to smooth out simply let the processor run for up to 5 minutes. 

Now you can get creative! I like to garnish with harrisa infused olive oil and a sambar powder dusting for a kick. Otherwise, a lemon slice and EVOO will do just fine. 


Fresh Almond milk 

Have you ever checked out the ingredients on a store bought almond milk carton? There's a lot going on, least of which is almonds. Once you make your own, those retail milk cartons will never take up space in your recycling bin again.

Here's my recipe.

1 cup organic almonds soaked in filtered water overnight.

3 cups fresh filtered water.

1 the caviar of one vanilla bean.

2-3 organic pitted dates. 

a pinch of cardamom.

a pinch of kosher salt. 

Combine all the ingredients into a blender on high speed and liquefy for up to  4 minutes. Continue blending until you achieve a smooth consistency.

Pour the mixture through a nut bag slowly squeezing the milk from the pulp into a large bowl. Store the milk in glass container in the refrigerator for 3-4 days. 

Walnut pate'

This fully plant-based pate' will satisfy even the most discriminating palate at any gathering. loaded with nothing but good nutrition, I can't keep enough of this around the house for snacking.

Here's my recipe

1cup raw organic walnuts, soaked for 8 hours in filtered water.

1/2 yellow onion.

A hearty handful of fresh basil leaves.

3 Tablespoons of good olive oil.

3 Tablespoons of Tamari.


Drain and rinse the walnuts, then place into a food pulse this until it forms a crumbly looking consistency. Next, process on high speed adding the tamari and drizzling in the olive oil. You will need to stop periodically to scrap down the sides of your bowl. Be patient here, this can take up to 4-5 stops. Your pate' truly comes to it's full form by adding small doses of filtered water while processing on high speed. Add fresh filtered water slowly one tablespoon at a time until the pate' begins to hold its' shape as shown. 

Powerful antioxidants, heart health, and protein....who needs liver?

Farro-arugula Greek salad.

The dressing here is the star of the show, but this powerfully nutrition salad is perfect for entertaining on a warm summer afternoon or evening. 

Here's my recipe

For the dressing whisk together:

The juice of one large lemon.

4 Tbsp of good olive oil.

1 Tbsp of minced shallot.

1 Tbsp ground cumin.

1 tsp ground sumac.

1 tsp ground coriander.

1 tsp Kosher salt. 

Fresh ground pepper to taste. 

For the Salad:

1.5 cups cooked Farro.

8-10 oz.  organic Arugula.

6 Campari tomatoes quartered.

1/2 cup pitted Kalamata Olives. 

1 organic English cucumber chopped.

A handful organic parsley chopped.
The zest of a lemon. 


In a large bowl, simply pour the dressing in the bottom, then add the farro to soak for one minute. Next, add the salad ingredients and toss to combine. I like to chill this salad to merge flavors for up to one hour. 

Chili Roasted cauliflower and poblano tacos.

These Plant-Based tacos rock the house for any "Taco Tuesday" gathering or just when you crave a great mix of tangy, spicy and healthy!

Here's my recipe.

For the Tacos:

4 organic corn tortillas

1 half organic cauliflower head cut into edible florets.

2 Poblano peppers seeded and cut into 1/2 inch strips. 

2 cups of fresh cabbage.

1 Tbsp chili powder.

1/2 tsp. salt 

olive oil to drizzle and toss.

For the Vegan Lime Crema whisk together:

1/2 cup vegan sour cream. (I love Tufutti brand)

The juice of one lime.

1tsp Chipotle tabasco or your favorite hot sauce. 

1 Tbsp fresh chopped cilantro.

pinch of salt and pepper to taste.

Put it all together!

Toss the cauliflower and peppers in olive oil, then season with chili powder and salt. Roast in a 425 degree oven for 35-40 minutes. 

In the meantime make your Vegan Lime Crema and allow its flavors to mingle at room temperature. 

When the cauliflower is done, warm the tortillas over a gas flame or place on your hot oven rack to soften. 

Assemble tacos by stacking the cauliflower and peppers, cabbage, and crema. Granish with fresh cilantro. Serve with warm black beans tossed with salsa. 

Sure, a Margarita is a great go to for this meal, but a nice dry Rose is a perfect complement on a summer's day.

Fresh Fennel&

Tangerine salad.

If you love the simple things in life, this salad keeps it real. I was inspired on a recent trip in the Italian countryside to revisit this classic summer dish. Additionally, Fennel is loaded with minerals and vitamins that promote bone strength, decrease blood pressure, and reduces inflammation that leads to some forms of cancer. 

Here's my recipe.

1 Large Organic Fennel Bulb.

2 Organic tangerines.

1 Organic Lemon

Good Olive Oil for drizzling.

Prepare the fennel bulb by washing in cool water and patting dry. Cut off the long green stalks on one end, and 1/4" off the base. Stand the bulb on the base and cut in half lengthwise from top to bottom. Remove the triangular core from the both halves near the base. Now chop the remaining bulb halves into course pieces, I enjoy the rustic look of this dish when it hits the table. 


Next, peel the tangerines and slice them into discs, working from core to core. 

Toss the tangerines and chopped fennel in a medium bowl with the zest of one lemon, 1 to 2Tbsp of olive oil, and the juice of 1/2 a lemon. 

Chill for one hour, and before serving garnish with Fresh fennel leaves from the stalks and a dash of Kosher salt. 

Have a clean, simple and healthy summer!

Autumn Power curry

Fall is one of my favorite times of the year and still musters up fond memories of this seasonal transition growing up in the Midwest. There is nothing better to nourish the body and soul, than a healthy stew on a cool afternoon. My Yellow Power Curry is a welcomed departure from everything pumpkin, is loaded with clean protein and antioxidants, and sure to put a smile on your face. 

Here's my recipe.

2 Tbsp coconut oil.

1 Serrano pepper halved.

1 small yellow or red onion. (sliced)

1 Tbsp. fresh grated ginger.

1 Tbsp. fresh minced garlic.

2 Tbsp. yellow curry powder.

1 tsp. tumeric

1 15oz can organic coconut milk.

1/2 cup organic vegetable stock. 

2 cups broccoli florets.

1 medium sweet potato. (cubed)

1 Tbsp. coconut sugar. 

1 tsp. Kosher salt.

In a deep skillet over medium heat warm the coconut oil then add the serrano pepper and saute' for 1-2 minutes flavoring the oil. Then add the onions stirring occasionally to become translucent (3-5) minutes. Next add the garlic and ginger and saute' another  1-2 minutes until fragrant. 

Add the curry powder and turmeric to coat the onions, then cook for 1-2 minutes opening the spices. Add the coconut milk and veggie stock, bring this to a simmer and continue to stir occasionally. Season with salt and coconut sugar then add the vegetables. Cover and simmer on low for 10 minutes. (Broccoli can be added after 5 minutes if you like it a crunchy texture.)

Remove the lid and cook a few more minutes to thicken the stew. Salt to taste and serve by itself or over your favorite grain like farro, quinoa, or brown rice. 

Have a happy and healthy autumn, Namaste'.

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