A Super Powerful Dinner: Salmon with Avocado Yogurt Sauce & Lentils with Goat Cheese

Lately I've been trying to cook/consume more power foods. A power food, also known as a superfood, is nutrient dense with vitamins, minerals and other health benefits, that promote maximum physical and mental health.  

Salmon contains a large amount of the omega 3 fatty acid, DHA, decreasing the risk of brain-related issues, including Depression, hostility and cognitive decline.  

A NHANES study, conducted from 2001 to 2008, found that people who regularly consume avocados have a lower body mass index, less belly fat and more HDL ("good") cholesterol than those who don't. 

Even though I am not a huge advocate of dairy, plain Greek yogurt is a staple in my diet. It is a great work-out recovery food thanks to it's content of amino acids. It also promotes brain and energy (metabolism) function due to it's B12 content. 

The Mediterranean diet staple, olive oil is widely known for its cardiovascular benefits and studies have shown is is associated with a decreased risk of Breast Cancer, Depression, Alzheimer's Disease and oxidative stress of the liver. 

Lentils are relatively low in calories, but high in protein, fiber and other nutrients. These legumes promote digestive health, stabilize blood sugar, and are also a good source of Magnesium and Folate, promoting heart health. 

Here is a simple dinner recipe that'll maximize your mind and body, not to mention your taste buds! 

Salmon with Avocado Yogurt Sauce

What You'll Need:

  • 1 ripe avocado
  • 1/2 cup plain greek yogurt
  • a few pieces of cilantro
  • 1 lime
  • 1 clove garlic 
  • pepper, salt to taste
  • 1 large salmon fillet (enough for 2 people)
  • 1 tablespoon of olive oil

What You'll Do:

1. Place avocado, yogurt, juice from 1/2 lime, garlic & cilantro into food processor and blend for about 1 minute. Put to the side. 

2. Place salmon on foil baking sheet, skin side down. Brush with olive oil, pepper, a little salt and squeeze the other 1/2 lime.

The fishmonger at Whole Foods might have given me more salmon than I asked for. 

The fishmonger at Whole Foods might have given me more salmon than I asked for. 

3. Heat oven 400 degrees. Cook salmon for 10-15 minutes, depending on thickness.

4. Serve topped with avocado yogurt sauce.


Warm Lentils with Goat Cheese

What You'll Need:

  • 1 cup lentils
  • 3 cups water
  • 1 clove garlic. minced
  • tarragon
  • pepper, salt to taste
  • 3 tablespoons olive oil
  • 2 to 3 ounces of crumbled goat cheese

What You'll Do:

1. Put lentils, 3 cups water, garlic clove into medium pot. Add a few dashes of tarragon, along with pepper and salt. Bring lentils to boil, then simmer for about 25 minutes. Lentils should still have texture, not mushy.

2. Strain excess water from lentils in colander.

3. Place lentils back in pot. Add olive oil and stir in goat cheese until it is melted into lentils. Season with pepper, salt to taste. 

4. Add some crumbles of goat cheese on top.


Rihanna's Homemade Almond Milk

The benefits of almonds are endless. I am a true believer of this, regularly eating almond butter, snacking on almonds and drinking almond milk. Almonds provide heart healthy omega 3 fatty acids, a nice amount of fiber, Vitamin E & Magnesium. 

Most store-bought almond milk contains Carrageenan, an additive used to increase shelf life of non dairy milk, yogurt and other processed foods. Our bodies are unable to digest Carrageenan, causing inflammation in our gut.  This additive has been linked to Cancer, Ulcerative Colitis, intestinal lesions and recent research suggests a link with Diabetes.

OK. That being said, I finally decided to make my own almond milk. It honestly takes some patience to strain, but I blasted Rihanna's new album, Anti and let it filtrate. 

The finished product tastes so good, that it took some self control not to drink it all while standing in my kitchen. 

What You'll Need:

  • 1 cup of whole almonds
  • Water
  • Dates, raisins or honey to add sweetness
  • Blender, Nutribullet or Food processor 
  • Cheese Cloth
  • Mason Jar
  • Colander
  • Some bowls


What You'll Do:

1. Place 1 cup of almonds into a bowl & cover with water. Then add plastic wrap to bowl and place in the fridge for at least 4 hours

2. Filter the almonds in a colander

3. Blend almonds and 1 & 1/2 cups of water in processor for ~ 1 minute

4. Add dates, raisins or honey. I used raisins because I had them in my cabinet

5. Add 1/2 cup water and blend for another minute or so

6. Place cheese cloth around mason jar, add rubber band

7. Strain almond milk via cheese cloth. I had to use about 6 different cheese cloths to strain all of the almonds

8. Cover and refrigerate


Butternut Squash Soup

The days are becoming shorter with the temperature steadily dropping. Let's look on the bright side, it's soup season. Soup is a great way to warm up and fill up. Try to avoid cream based soups, as you will soon find that this will pack on the pounds. Instead, choose vegetable based options that provide fiber for satiety, along with tons of nutrients to keep your immune system strong.

Butternut Squash Soup has always been a favorite of mine. I used to frequently pick up a bowl from Josie's Kitchen on the Upper West Side. Since I moved to Brooklyn, it is a little difficult to access my beloved soup. Instead, I decided to make my own.  A member of the gourd family, butternut squash is a power food that is low in fat, high in fiber, packed with potassium, vitamin c, vitamin b6 and folate.  It hits the spot for those winter cravings for comfort foods, as it is naturally sweet. This specific recipe uses apples, giving it an extra kick of goodness. 


4 pounds whole butternut squash (~2 medium), halved lengthwise & seeds removed

2 tablespoons unsalted butter (1/4 stick)

2 medium Granny Smith apples

1/2 medium yellow onion

8 fresh sage leaves

2 1/2 cups low-sodium vegetable or chicken broth

2 1/2 cups water

1 1/2 teaspoons kosher salt

1/4 teaspoon freshly ground black pepper,



1. Heat the oven to 425°F

2. Place the squash pieces cut-side up on aluminum foil on a baking sheet

3. Melt 1 tablespoon of the butter and brush all of it over the tops and insides of the squash halves.  Season with salt and pepper. Roast until knife tender, about 50 minutes to 1 hour.

4. While the squash is roasting; peel, core, and cut the apple into medium dice

5. Cut the onion into medium dice

6. Melt the remaining tablespoon of butter in a large saucepan

7.  Add the apple & onion

8. Add sage, season with salt and pepper

9. Cook for 7 minutes, stirring occasionally, until softened. Remove the pan from the heat and set aside.

10.  When the squash is ready, set the baking sheet on a wire rack until the squash is cool 

11. Using a large spoon, scoop the flesh into the saucepan, along with the sautéed apples and onions; discard the skins.

12. Add the broth, water, and measured salt and pepper, stir to combine, and bring to a boil over medium-high heat.

13. Reduce the heat to medium low and simmer, stirring occasionally and breaking up any large pieces of squash (about 15 minutes)

14. Remove the pan from the heat  

15. Using a blender, purée the soup in batches until smooth

16. Taste and season with salt and pepper as needed

17. Yum in the tum



Cashew Fudge

My love for nut butter runs deep. Though I enjoy all kinds, starting at a young age eating peanut butter directly out of the jar, my absolute favorite is cashew butter. It might be the best taste that I've ever experienced. If all of this nutty praise doesn't make you want to try some, how does some cashew fudge sound? It's a guilt-free, sugar-free dessert.

I can't believe I discovered this fudge so late in my nut butter game, but here it goes... 


3/4 cup creamy cashew butter

1 cup coconut oil 

1 teaspoon maca powder 

sprinkling of cinnamon 

Brands that I use & recommend

Brands that I use & recommend



1. Mix cashew butter and coconut oil in bowl

(you may want to heat up coconut oil if it's in solid form)

2. Add maca powder, mix well

3. Pour mixture into glass baking pan

4. Sprinkle cinnamon 

5. Freeze until solid, about 45 minutes

6. Cut into squares



  • You can  substitute the cashew butter with peanut, almond or sunflower seed butter
  • Maca powder is optional, but it's a superfood full of vitamin C.  It is also said to act as an aphrodisiac and can boost fertility
  • Coconut flakes, cacao powder, crumbled raw nuts or cinnamon can be sprinkled on top
  • Fudge will melt at room temperature, store in freezer

Lil' Baked Eggs

I've never met an egg I didn't like; scrambled, fried, poached, frittata, omelette, hard-boiled. Here is a simple recipe for baked eggs. Store these in the fridge and heat one up for a high protein, filling snack. 

1. Pre heat oven 350°

2. Spray muffin tin with olive oil spray

3. Crack eggs directly into tin

4. Sprinkle any spices & herbs

5. Bake for 15-20 minutes

6. Eat 




Ginger Stir Fry



Ginger strengthens immunity & improves digestion/absorption of essential nutrients in the body.  Today I was feeling a cold coming on.  I am visiting my parents so my mother & I decided to make this Ginger-based quick & easy recipe packed full of nourishing & beneficial ingredients.  The prep time is 20 minutes, total cook time from start to finish ~45 minutes. 


Ginger is a herb often used in: 

- alleviating nausea, dizziness, motion sickness, morning sickness & stomach pains

- pain reduction from menstrual cramps, common muscle soreness & arthritis

- relieving respiratory ailments

-preventing cold/flu





1 onion

2 tablespoons of ground fresh organic ginger

9 ounces baby bella mushrooms (1 pack)

1 red pepper

1 yellow pepper

1 green pepper

1 orange pepper

canned or fresh beansprouts (14 ounces) 

5 ounces shredded carrots (can buy already shredded) 

2 medium size green squash

1/2 cup string beans 

4 tablespoons of ground ginger root

olive oil

5 tablespoons low sodium lite teriyaki sauce 

black pepper

brown rice 



1. Coat wok pan with olive oil

2. Cut up onion into small pieces & put in wok

3. Add 3 tablespoons of low sodium teriyaki sauce 

4. Use food processor to grind ginger into small pieces OR garlic press to press ginger directly in work OR chop ginger into small pieces

5. Put half of the ground ginger into wok

6. Sprinkle black pepper, then sauté

7.  While sautéing, cut peppers into thin strips 

8.  Add peppers, sauté on low flame for 5 minutes  

9. Add string beans 

10. Slice mushrooms, add mushrooms 

11. Slice squash, add squash

12. Add carrots 

13. Add 2 tablespoons of teriyaki

14.  Saute' all of the vegetables on low to medium light until close to fully cooked, stir frequently. (Should take ~10 to 15 minutes)

15. Add beansprouts

16. Add other 1/2 of ginger (about 2 tablespoons, can add more depending on taste buds)

17. Stir, cook for 2-3 minutes 

18. Plate over 1/2 cup of brown rice

19. Eat

20. Feel good

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