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The key to the perfect smoothie

September 5th, 2014 No Comments

smoothie with protein

Ideally a smoothie is packed with nutrients, satisfies our hunger, and tastes great.  So…how do we go about making that happen?  Well, taste is a matter of…taste.  I tend to think if you add a little banana it will be manageable.  In this post, I’m focusing on the other two parts.  However, should you make the smoothie above, I can assure you it’s yummy.

As we learned years ago, each meal and snack needs to have the same number of protein, carbs, and fat to fill us up and keep our metabolism in gear.  (Click here to read about figuring out portions) For my body and activity level that’s:

  • 20-30g of protein
  • 25g carbs
  • 7-10 g of fat
  • About 250-300 calories total

After a workout, we need to get this in our body within 45 minutes.  Honestly, the sooner the better.  It’s also important we feed our body with protein it can easily absorb and dispatch to our muscles asap. A smoothie is our best option!

So let’s break down my smoothie:

Protein: Grass-fed organic whey is 20g of protein. If you ‘re dairy free, look for pea protein and avoid soy.

Carbs:  1/3 of a banana (9g carbs and potassium), a few frozen blueberries (10g carbs and antioxidants), and 1/2 pack of sugar-free Acai (superfood with 2g carbs, 2.5g fat).

Fat: 1/5 Avocado is 4g fat.

You need the fat to satiate your hunger.  It also slows down your digestion so your body has time to absorb the nutrients.  Since I’m incorporating two handfuls of spinach (one veggie serving for the day), I use avocado as my fat source.  Besides the fact it makes the drink super smooth, avocado has also been proven to help your body absorb 200-400% more of the nutrients in vegetables.  Another option is a dollop of coconut oil or flax seed oil.  (I try to stay away from nut butters because I eat almond butter and nuts throughout the day.  They’re really hard to digest and high in calories.)

Now that the nutritional portion is taken care of, I can add on things like glutamine or Philosophie  superfood powders which taste so good on their own.

Vega Protein Performance Pack

If I’m on the run and can’t get home to make a smoothie, I take a Vega Sports Protein Performance pack and a bottle and shake it up with cold water.  Don’t worry, it tastes great!

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Best grilled cheese ever?!

March 6th, 2014 No Comments

By the looks of it, I’m going to go with “HELL YES!”  I stumbled across this recipe from Partial Ingredients on my friend Joe’s Facebook page and was instantly drooling.

I haven’t been cooking lately, hence the lack of recipes on MTM.  Not to worry, I’m firing up the oven on Friday so there should be something exciting to see next week.


I don’t know if my dish will beat this bad boy.  This grilled cheese has everything I love sandwiched between two pieces of bread, which makes it even more heavenly. Plus, a dollop of cream and cilantro on top.  I mean….

Partial Ingredients is a food blog without much background about the blogger.  She lives in central California, seems to cook often, and adapts recipes to her liking.  For example, she says she came up with this recipe using leftovers from a Mexican meal.  I would have never thought of a grilled cheese, but here it is in all its glory!

Evereyone always wants to add meat to a grilled cheese which makes it too heavy.  Admittedly, this version is loaded with fat, yet I’m going to guess eat bite is worth it.  We can lighten it up with less avocado and maybe adding some spinach.  Make it as you will.  My advise, just make it!

Roasted Jalapeno and Avocado Grilled Cheese Sandwich

Via Partial Ingredients 

(Makes 3 sandwiches)
Printable Version


  • 6 slices bread, cut in half
  • 6-7 jalapenos, halved with seeds removed
  • whole milk queso fresco, sliced thin
  • 2 avocados, thinly sliced or mashed
  • Sour cream


  1. On the broiler setting, roast the jalapenos cut side down for about 5-6 minutes, or until the jalapenos are just starting to char.
  2. Place a few slices of cheese on one slice of bread. Add the jalapenos on top.
  3. On the other slice of bread, spread a thin layer of sour cream.
  4. Assemble the sandwich and grill for several minutes until the cheese is melted.
  5. Add the avocado slices onto the sandwich after grilling.


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Like you need another reason to add avocado + recipe

February 6th, 2014 1 Comment

January's famous egg sandwich


You love avocado already: it’s delicious and it’s “good fat.”  But guess what, there’s more!

Studies have shown that if you add avocado to leafy greens and tomatoes, your body is able to absorb 200-400% more of the veggie’s nutrients.  Hopefully that doesn’t hold true for the “nutrients” in fried tortilla chips….that study has yet to be done ;)

January, my friend and founder of January Labs (the skincare line I rave about), puts avocado pretty much everything.  Here, she’s making her famous egg sandwich which I am treated to at least once a week (#luckygirl).  She does a few things to make the finished product more than just your average egg dish.



Putting it all together

For the eggs:  Put the gas on medium high and get the skillet hot. Coat with a thin layer of coconut oil.  Crack the eggs into the skillet and quickly cover with a lid.  Cook until whites are done.  Now for me, the whites don’t get done enough before the sides dry out, so I’ll gently flip each egg once.

While the egg is cooking start to toast the muffin, slice the tomato, slice the avocado.

Start to stack: muffin, then avocado, then tomato.  Sprinkle with salt.  (Himalyan sea salt has a light flavor so you can be generous).   Top with egg over easy.  Sprinkle with salt, grind pepper, sprinkle with herbs (they will make a huge difference).

So easy, so simple, so delicious!




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No hassle Super Bowl snacks

January 23rd, 2014 No Comments

After years of throwing football parties, I’ve realized people don’t come for the healthy food.  In fact they almost use the Super Bowl as an excuse to not eat healthy. That being said, I can’t serve crap at my house, I just won’t do it.

For a half-time “dinner” I’ll serve chicken (see a grill-less recipe below)  and a big salad.  Otherwise, it’s snacks galore around my house.  In the past I’ve put a little too much effort into the snacks and I didn’t get to enjoy the party.  With this list I’m going to try and help you avoid that.  As my friend Kim would say, here are some “easy breezy” snack recipes that are healthy and indulgent.


Farmer's Market Crostinis

I made these on Christmas for guests to much on while I prepared dinner.

All you need is a baguette, something that spreads, and your favorite fresh veg.

For the plate above I:

  1. Sliced and toasted the baguettes
  2. Spread on either avocado or vegan all nut milk ricotta (amazing BTW)
  3. Added arugula tossed with dressed with olive oil, salt, and lemon
  4. Topped with either sliced persimmon w/a drop of honey or tomato and basil.



I posted all of my dip recipes in October.  Honeslty, the only thing work the hassle is the guac and the home-made ranch dressing (which is greek yogurt and spices).  Queso dip from scotch is pretty amazing too. Otherwise, buy the salsa and hummus you love!  


KIND Bars as snacks

I would have NEVER thought to tear up KIND bars and serve them in a dish at a party.  But!  I received a pitch from their publicist a week ago offering alternative suggestions to just chowing down, and this was one of them.  Last weekend when we were low on food at the house and people were coming over, I busted out a couple KIND bars from my purse and served them.  If people didn’t rave about the snack, I wouldn’t recommend it to you.  To my surprise, served next to chips and salsa, the sweet nut clusters were a hit!


(Please excuse the old pic!)

If for some reason you’re not grilling, here’s how you can make an impressive chicken in the oven. This is my mom’s recipe so you know it will a quickie.

  • 1 boneless skinless chicken breast per person
  • Your favorite BBQ sauce (check for corn syrup please!)
  • Put chicken in baking pan and cover with sauce as much as possible. Save some sauce for later.
  • Bake at 350 until cooked through.
  • Serve with extra sauce.

Sounds too simple to be edible, but it’s delicious.


I make this list every year! Here’s what I suggested last time:

The most popular recipe I’ve ever posted is one of them: Baked Avocado Fries. Unfortunately you can’t make these ahead of time, but the rest of them you can.

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Super Bowl Party Snack List

January 31st, 2013 No Comments

As I’m preparing for my own little get-together, I have to pick a list of dishes to make. Below is a list of everything I’ve been considering. Some are old favorites, others I just found.

The most popular recipe I’ve ever posted is one of them: Baked Avocado Fries. Unfortunately you can’t make these ahead of time, but the rest of them you can.

As for the meat we’ll probably just do a beer can chicken and burgers on The Egg.

Or I could just bring home Goode Company BBQ, the best in Houston, and definitely on my top 10 of all time…That would be so easy…and special…hmmm….

Hope you have a fun Super Bowl sunday. If you make something amazing I hope you’ll come back and share the recipe in the comments so we can use it for summer parties!

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My mayo substitute on sandwiches

June 21st, 2012 No Comments

My yummy combo = substitute for mayo

A ripe avocado can be squished up to make a creamy and healthy spread on your sandwiches.  For extra flavor, I add a little bit of pesto.  It’s a trick I’ve been using since college and got worn out with it around 2004.  Thankfully the combo reappeared in my head while shopping for a picnic the other day.
Chicken wrap with Avocado pesto spread

If you like the flavor, you can also make a more chunky version as a dip. Mash up 2 avocados and add:

  • A dash of good quality EVOO
  • Chopped basil
  • Finely chopped garlic (1-2 cloves)
  • Fresh grated parsean cheese
  • Fresh ground salt and pepper
  • A little squeeze of lemon

Serve with pita chips or sweet potato chips.  It’s a pleasant change from guacamole.

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Super easy sea bass with citrus. Perfect for summer!

April 5th, 2012 1 Comment


If you haven’t already, trade in your savory veggies for fruit and heavy sauces for lighter oils.  You’ll use both on this sea bass from Bon Appetit.  It’s the perfect dish for warm days when you aren’t grilling.

Overall  it’s, easy, light, and delicious, just how I like my dinners.  I paired it with quinoa (1 cup quinoa, 2 cups water, boil and simmer covered for 15 minutes) mixed with fat free feta, chopped, flat leaf parsley, sea salt, and pepper.

Sea Bass with Citrus and Avocado Oil

From Bon Appetit April 2012


  • 2 oranges
  • 2 pink grapefruits
  • Kosher salt, freshly ground pepper
  • 4 6-ounce skinless fillets white or Mexican sea bass or grouper (about 1″ thick)
  • 1 tablespoon grapeseed oil (don’t sub EVOO)
  • 1 avocado, halved, pitted, peeled, cut into wedges
  • 4 tablespoons avocado oil

The recipe calls for sea bass which you can sub with white fish (although sometimes a halibut or cod just can’t satisfy my sea bass craving).  As for the avocado oil, I don’t think you NEED that one.


  1. Preheat oven to 450°.
  2. Using a small sharp knife, cut off all peel and white pith from fruit. Working over a medium bowl, cut between membranes to release segments into bowl (see my how to video here). Squeeze in juices from membranes; discard membranes. Drain fruit, reserving 1/2 cup juices. Return segments and juices to bowl. Season with salt and pepper.
  3. Pat fish dry. Season with salt and pepper. Heat a large heavy ovenproof skillet over high heat. Add grapeseed oil. Add fish; cook without moving, occasionally pressing fish gently with a spatula to keep all of surface in contact with pan, until fish is golden brown and releases easily from pan, 4–5 minutes. (When the fish is brown, it will turn up a little on the sides, which might take longer than 5 minutes.)
  4. Turn fish, transfer to oven, and roast until just opaque in the center, 3–5 minutes.
  5. Place fruit and avocado on plates. Top with fillets. Spoon 2 Tbsp. citrus juices over fruit on each plate. Drizzle 1 Tbsp. avocado oil over fish and fruit.



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My favorite easy creative recipes for summer parties

June 30th, 2011 No Comments

I’m sure you’re going to be involved in the Fourth of July festivities in one way or another. Whether you’re hosting the party or attending, consider whipping up one of these recipes to satisfy your friends:

1.  Avocado Pesto Dip

Opt for something other than traditional guacamole!  Combine these simple ingredients to taste.

  • Very ripe avocados
  • Sliced basil
  • Minced garlic
  • Fresh ground salt and pepper
  • Lemon
  • Thick grated Parmesan cheese

The more lemon you add, the thinner it will get.

Serve with pita chips OR Handmade Tortilla Chips (see instructions to make below).

2.  Fresh Pineapple Salsa

Another recipe you can make to taste.

  • 1 pineapple chopped into very small chunks.
  • Chopped red pepper
  • Chopped fresh jalapeno
  • Minced garlic
  • Chopped cilantro
  • A teaspoon of EVOO
  • Salt and pepper
  • Lime (squeeze in the juice)

Serve with bagged chips OR….

3.  Handmade Tortilla Chips

People are always so impressed when I make these.  The process is time-consuming, not difficult.

  • Wheat or White Flour Tortillas
  • Extra Virgin Olive Oil
  • Salt or galic salt
  • Dried herbs (optional)
  • Large sauce pan
  • Paper towels

Heat about 3/4 inch of oil in the pan.  Cut tortillas into triangles like a pizza. Throw a few drops of water into oil; if it bubbles when it hits, oil is hot enough.  Put one layer of tortillas in oil, turn once or twice until golden brown.  Set on paper towels and season.

4.  Berry Infused Vodka Cocktails

This is one of my signature recipes that my friend love and hate me for :)

  • LOTS of fresh strawberries, blueberries, and raspberries
  • 2 handles decent vodka
  • Soda water
  • Fresh squeezed orange juice

The night before the party, muddle most of the berries in the bottom of a pitcher with a lid.  Pour in vodka and let it sit overnight.

For the cocktail, fill a cup with ice, add vodka with soda water and a splash of oj.

5.  Spicy Cayenne Shandy

Sooo refreshing and unique.  I found this recipe in Real Simple magazine.

  • 3 cups fresh lemonade (simple syrup, lemons, water)
  • 2 bottles of beer
  • Course kosher salt
  • Cayenne pepper

To make the lemonade: put 1/2 cup of sugar, 1/2 cup of water into a saucepan.  Bring to a boil stirring occassionaly until sugar is dissolved.  Put syrup, 1 cup fresh lemon juice, 2 1/2 to 3 cups of water into a pitcher.  Add beer.

Mix the salt and pepper together to rim a tumbler.  Add ice and lemonade.

6.  Bad-Ass Smokeless Ribs

I posted the full recipe a month or so ago.  Unbelievably delicious!

7.  Broccoli and Sweet Onion Kabobs

Instead of hassling with a salad, grill up these greens that don’t require a fork.  Simple cover with a little oil, salt, and pepper.  Maybe even drizzle a little agave on the onion.

8.  Cucumber Hummus Crostinis

A healthier snack to munch on.

  • Thinly sliced cucumbers
  • Hummus
  • Toasted bread or crackers

Spread hummus on bread and top with cucumber.

9.  Dessert!

I can’t choose between all of the recipes I’ve posted recently.  Click here to browse.  My friend’s favorite has always been this chocolate pie that is super simple to make.




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