coconut pork and pineapple wraps


makes 4 servings

1/2 cup full fat canned coconut milk

1 tbsp minced fresh ginger

2 garlic cloves, minced

1/2 tsp red chili flakes

1lb extra lean ground pork

2 medium carrots, sliced into thin matchsticks

2 scallions, thinly sliced

1/2 cup fresh mint, chopped

2 tbsp reduced sodium soy sauce

1 tbsp fish sauce

2 tsp honey

1 head boston or bibb lettuce

1 cup diced pineapple

in a wok or large skillet, bring coconut milk, ginger, garlic and chili flakes to a simmer over medium-high heat, stir in pork and stir-fry until no longer pink, about 5 minutes. stir in carrots and scallions, and heat until carrots are tender-crisp. stir in mint, fish sauce, soy sauce and honey.

divide pork mixture among lettuce leaves and top with pineapple. serve with lime wedges


6 techniques to remove negative energy – positive and loving energy brings happiness

6 techniques to abolish negative energy

negative energy can be everywhere and in everything. it’s up to us to find ways to fend off these fatiguing, depressing, draining emotions that others can infect us with. people can be fragile and volatile at the same time.


if you are one of the many people who turn to belief in dire times, regardless of whatever religion, if any religion at all, it can help in a very powerful way. it is your belief that restores happiness to your mind and body


going to the ocean, spreading your toes out in the sand, and gazing upon the vastness before you is one of the best ways to immerse yourself in pure happiness. walking along a beautiful pathway in a park is like having the world be your personal therapist. listening to birds or having waves crash can clear your head.

being grounded

there is a technique known as “grounding” and it means to simply focus on the sensation of your feet on the ground.


smudging sage is essentially letting the smoke purify your home, as well as yourself, of any negative energy that may be present. by burning sage all around your personal space, you create a sanctuary that is built only for positive and loving energies. the sage clears the home and you to allow positive energy in.


play spiritual music  dissipate unfavorable energy. this will help clear your mind, body and soul.

music is also great for clearing negative energy in a space, open up your windows and play spiritual music loud, this will help dissipate the energy.


getting yourself up and moving, sweating allows you to focus on yourself and sets you up for a day of structure and positivity. exercise gives us happy endorphin’s and brighten our day!

tailgate toffee blond brownies


every tailgate needs a sweet finish to all the savory fare served throughout the day. brown sugar, egg substitute, flour, and a bit of butter make a gooey brownie-like base. the toffee bits melt during baking and give the brownies a crunchy topping that makes a sweet, but not-too-rich dessert. using egg substitute cuts down on cholesterol and calories!


  • 1 cuppacked brown sugar
  • 1/4 cupbutter, melted
  • 1/4 cupegg substitute
  • 2 teaspoonsvanilla extract
  • 1 cupall-purpose flour
  • 1/2 teaspoonbaking powder
  • 1/8 teaspoonsalt
  • cooking spray
  • 1/4 cuptoffee baking bits (such as heath)


preheat oven to 350°.

combine first 4 ingredients in a large bowl; stir with a whisk. lightly spoon flour into a dry measuring cup; level with a knife. combine flour, baking powder, and salt. add flour mixture to sugar mixture; stir just until moist. spread batter in an 8-inch square baking pan coated with cooking spray. sprinkle with toffee bits. bake at 350° for 22 minutes or until a wooden pick inserted in center comes out almost clean. cool in pan on a wire rack.

note: store, covered, for up to 3 days.


brown rice burrito wrap – great make ahead lunch recipe



  • ¼ cup cooked brown rice

  • 1 tablespoon shredded cheddar

  • ¼ avocado

  • 1 teaspoon freshlime juice

  • 1 wholewheat 8-inch tortilla or large lettuce leaves

  • 2 tablespoons no-salt-added canned black beans

  • 2 tablespoons thinly sliced or shredded carrots

  • 1 tablespoon mild jarredsalsa


if the cooked rice is cold, reheat it in the microwave. when hot, mix in the cheddar until the cheese melts. set aside to cool to room temperature.

mash the avocado and lime juice together in a small bowl with a fork until it becomes a spreadable consistency.

lay the tortilla (or lettuce) out on a cutting board. spread the mashed avocado on the tortilla, leaving a 1-inch outer border without any avocado. in the bottom third of the tortilla, lay out in a log shape the rice, beans, carrots and salsa. roll over once tightly, then tuck in the sides and continue rolling. the avocado should help the burrito stay together. cut in half. wrap in a paper towel, followed by a layer of aluminum foil. serve at room temperature.

tomato basil salad



  • 1/4 cup olive oil

  • 5cloves garlic, finely minced

  • 1 pint red grape tomatoes, halved lengthwise

  • 1 pint yellowgrape tomatoes, halved lengthwise

  • 1 tablespoonbalsamic vinegar

  • 16 fresh basil leaves chopped

  • salt and pepper


in a small skillet, heat the olive oil over medium-high heat. add the garlic and stir, lightly frying for about a minute and removing from the heat before the garlic gets too brown (it can be golden). pour it into a mixing bowl and allow to cool slightly. add the tomatoes, balsamic, basil and some salt and pepper to the bowl. toss to combine, and then taste and add more basil if needed, and more salt if needed.

fennel, shrimp and spinach salad



3 slices center-cut bacon (optional)

1 pound jumbo shrimp, peeled and deveined

2 cups thinly sliced fennel bulb (about 1 medium bulb)

1 cup grape tomatoes, halved

1/2 cup thinly sliced red onion

1 (9-ounce) package fresh baby spinach

2 tablespoons finely chopped shallots

3 tablespoons extra-virgin olive oil

1 tablespoon balsamic vinegar

1 teaspoon dijon mustard

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper


  1. cook bacon in a skillet over medium heat until crisp. remove bacon from pan, reserving drippings, and crumble. add the shrimp to pan, and cook 2 minutes, turning once.
  2. combine bacon, 2 cups fennel, grape tomatoes, red onion, and baby spinach in a bowl. combine the remaining ingredients in a small bowl, stirring with a whisk. add the shrimp and balsamic mixture to spinach mixture; toss well.


cauliflower mac & cheese for an occasional treat


  • 1/2 teaspoon kosher salt
  • 1 large head cauliflower, cut into small florets
  • vegetable oil spray
  • 1 cup heavy cream
  • 2 ounces cream cheese, cut into small pieces
  • 1 1/2 teaspoons dijon mustard
  • 1 1/2 cups shredded sharp cheddar, plus 1/2 cup for topping the casserole
  • 1/4 teaspoon freshly ground black pepper
  • 1/8 teaspoon garlic powder



  • preheat oven to 375f.
  • bring a large pot of water to a boil and season the water with salt.
  • spray a baking dish with vegetable oil spray.
  • cook the cauliflower in the boiling water until crisp-tender, about 5 minutes.
  • drain well and pat between several layers of paper towels to dry.
  • transfer the cauliflower to the baking dish.
  • bring the cream to a simmer in a small saucepan, and whisk in the cream cheese and mustard until smooth.
  • stir in 1 cup of the cheese, salt, pepper and garlic and whisk just until the cheese melts, about 1 to 2 minutes.
  • remove from heat, pour over the cauliflower, and stir to combine.
  • top with the remaining 1/2 cup cheese and bake until browned and bubbly hot, about 15 minutes.
  • serve warm


this is an occasional treat, remember portion size is important to keep healthy and fit!