Archive for March, 2019


This was my very first time making a pork tenderloin.  I learned that pork tenderloin is the leanest cut of pork–it’s just as lean as chicken breast! This recipe is super easy and delicious. Give it a try!


2 tbsp extra virgin olive oil

1 tbsp celtic sea salt and fresh cracked pepper

2 lb pork tenderloin

olive oil to drizzle

2 tbsp diced garlic

1 tsp dried basil

1 tsp dried oregano

1 tsp dried thyme

1 tsp dried parsley

½ tsp dried sage


Preheat oven to 350 degrees. Line baking sheet with aluminum foil.

In a small bowl, combine garlic, basil, oregano, thyme, parsley, and sage. Set aside.

Generously season tenderloin with salt and pepper. In a large pan, heat oil until shimmery. Add tenderloin to pan, and cook on all sides until dark golden brown. Add tenderloin to baking sheet. Generously coat tenderloin with herb mix. Drizzle with olive oil. Wrap in foil, bake until pork is 150 degrees internally at the widest part of the tenderloin (about 25 minutes.)

When pork has come to temperature, remove and let rest for at least five minutes to lock in juices. Slice against the grain and serve immediately.

(adapted from a recipe found on


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There is a new show out on Hulu called “Shrill”. I binged watched Shrill and loved it. MV5BNTAyNDk3MzQzN15BMl5BanBnXkFtZTgwMzg5MjI0NzM@._V1_The protagonist, Annie, is an overweight woman in her early 30’s and keeps getting either unsolicited advice or nasty comments about her body. There is even a scene in Shrill where a personal trainer assures Annie that “there is small person in there dying to come out.” Annie, of course, did not ask the trainer for her advice.

I would love to say that this is all a bunch of fiction, but it’s not. Fat shaming is a real phenomenon and I hate it. I hate it because it’s mean and unproductive. If fat shaming actually worked, there would not be an obesity epidemic. Two days before seeing Shrill, I met a lovely, overweight, nurse’s assistant. She told me horrible stories of insensitive trainers at her gym—they all had something to say about her body. Just like Annie in Shrill, she never asked them for help. (WHAT’S WITH THESE TRAINERS????!!!)

We all make quick assessments about people, when seeing them for the first time. However, before making a set-in-stone-judgement, we need to pause. We have no idea about this person’s history, background, or experiences. One small “innocent” comment can not only be hurtful but destructive.

The bottom line: Whether someone is too thin, too fat, too tall, too short, or too WHATEVER, we have no business commenting on their bodies. As my mom taught me growing up : “If you don’t have something nice to say, don’t say anything at all.”  Amen, Mom!



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I love making stir-fries because they’re quick and easy and crisp and nutritious! LOVED this one!!

sauce ingredientsdownload.jpg

2 tablespoons water

1 tablespoon soy sauce

1 tablespoon dry sherry

2 teaspoons packed brown sugar

2 teaspoons grated fresh ginger

1 teaspoon sesame oil

vegetable ingredients

1 tablespoon vegetable oil

1-pound asparagus, trimmed and cut on bias into 2-inch lengths

4 ounces shiitake mushrooms, stemmed and sliced thin

2 scallions, green parts only, sliced on bias


Whisk all sauce ingredients together in a bowl.

Heat vegetable oil in a non-stick skillet or wok over high heat. When oil is hot, add asparagus and mushrooms and cook, stirring occasionally, until asparagus is spotty brown, 3-4 minutes. Add sauce and cook, stirring once or twice, until pan/wok is almost dry and asparagus is crisp-tender, 1-2 minutes. Transfer to serving platter, sprinkle with scallions, and serve.

(Adapted from a recipe found in “The Complete Vegetarian Cookbook”)

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This salad does take a bit of time but it’s worth it. LOVE the colors and flavors. I couldn’t find the goji berries but it still worked just fine. Make this!! It’s delicious and loaded with such great nutrients!

ingredients ROTWwintersalads_banner6 2

1 large bunch kale (any kind, even silverbeet will do)

1 sweet potato, about 14-ounces

2 tsp. coconut oil

Salt and pepper

¼ tsp. cinnamon

½ tsp. paprika

2 tbsp. goji berries

½ bunch basil

¼ cup walnuts

¼ cup macadamias

dressing ingredients

2 tbsp. extra virgin olive oil

2 tsp. white wine vinegar

1 tsp. honey

Salt and pepper


At least an hour and a half before serving, remove the leaves of the kale by running your hands down the stems. Layer the de-stemmed kale leaves on top of each other and roll them up tightly (creating a sausage shop). Then, finely slice it.

Prepare the dressing by mixing all the ingredients together.

Put the finely sliced kale into a bowl, and pour the dressing over.

Using your hands, mix the dressing through the kale, and then massage and squeeze the kale until it tenderizes (it will shrink in size and look as though it is completely wet).

Store in the fridge until ready.

Pre-heat the oven to 350 F. Peel the sweet potato, and chop it into roughly 1-inch cubes. Put into a lined baking tray, drizzle over the coconut oil, salt and pepper, cinnamon and paprika. Toss the sweet potato around in the tray so it’s evenly coated with the oil and spices. Place into the oven and cook for  15-20 min, or until soft and golden.Set aside to cool, and turn the oven down to 300 F.

When the oven is down to temperature, place the nuts in a baking tray and roast in the oven for  10 min.

Remove the leaves from the basil stalks, and give them a rough chop.

When ready to serve add the roasted sweet potato, goji berries, nuts and basil to the massaged kale.

This salad goes really well with any protein – grilled chicken, steak, and steamed fish.

(Recipe found on

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This NY Times recipe is quick, easy and DELISH! It can be a main course or a great side with some lean protein. LOVED IT!


2 bunches dark and sturdy leafy greens, like collards, kale or mustard greens (about 1 pound)

4 bacon slices

1 large red onion (about 1 pound), finely chopped

Kosher salt and black pepper

6 garlic cloves, sliced

1 teaspoon dried sage

1 cup chicken or vegetable stock

2 (15-ounce) cans red kidney beans, rinsed and drained

1 teaspoon hot sauce, plus more for serving


Prepare the greens: Cut the tough stems out of the greens and discard. Stack the leaves, roll tightly crosswise and slice into ¾-inch-wide ribbons. Transfer to a large bowl, cover with cold water and swish to remove grit. Transfer greens to a colander, cleaning them a second time if the water remaining in the bowl is visibly dirty.

Cook 2 bacon slices in a large Dutch oven or other heavy pot over medium heat, turning occasionally, until browned and crisp, about 6 minutes. Transfer the cooked bacon to a paper towel-lined plate. Meanwhile, cut the remaining 2 bacon slices crosswise into ¼-inch-wide strips.

Add the ¼-inch bacon strips to the hot bacon fat and cook, stirring, until the fat in the bacon strips starts to render, about 1 minute. Add the onion and a pinch each of salt and pepper and cook, stirring often, until golden brown around the edges, about 3 minutes. Add the garlic and sage and cook, stirring, until fragrant, about 1 minute.

Stir in the stock, scraping up any browned bits on the bottom of the pot. Cover, reduce the heat to low and simmer, 5 minutes.

Increase the heat to medium, add the greens, season with salt and pepper and stir until just wilted, about 2 minutes. Cover and cook until tender with a little bite, about 3 minutes.

Uncover and add the beans and hot sauce. Stir until the beans are heated through, 2 to 3 minutes. Season to taste with salt and pepper. Divide among serving dishes and crumble the cooked bacon slices on top. Serve with more hot sauce and polenta if desired.

(recipe found on

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Every now and then a client will ask me if a particular food is “fattening” and each time it stops me in my tracks. The word, fattening, seems antiquated to me. What does “fattening” mean?  Foods that contain fat? Foods that make you fat? High-fattening-foods-538x218calorie foods?

According to Merriam-Websters’ electronic dictionary, the word “fattening” was first used in 1877. It means “causing or tending to cause an increase in body fat.” Given this definition, even healthy foods, if eaten in large quantities, can be fattening. If someone, for example, started eating 4,  whole, roasted chickens everyday for lunch,  they would gain weight and yes, gain fat, making chicken fattening.  On the flip side, I can make the argument and there is not one food, eaten in moderation, that IS fattening. If you are a healthy eater most of the time and splurge once in a while with an ice-cream cone,  some French fries,  or a donut, those unhealthy foods will not make you gain weight or gain fat.

Bottom line: Keep your mind open when it comes to food . Aim to eat foods that you truly enjoy, try to make them as healthy as you can, and strive to eat when you’re hungry and stop when you are satisfied. And when it comes to those not-so-healthy treats,  keep them around for special occasions and be moderate with them, too. This way, nothing can be considered fattening.



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Oh,  I LOVED this chicken dish! I decided to use chicken parts (thighs and breasts) instead of a whole chicken and it was amazing. I really liked the  tomatoes, onions and olives combo! I roasted the chicken parts at the same temperature for about 40 minutes. YUM!


1-pound tomatoes (3 to 4 medium), cut into wedges

1 large onion, cut into wedges, leaving root ends intact

½ cup drained brine-cured black olives, pitted if desired

4 large garlic cloves, sliced, plus 1 teaspoon minced

3 tablespoons olive oil, divided

2 teaspoons herbes de Provence, divided

½ teaspoon fennel seeds

1 whole chicken (about 3 ½ pounds)


Preheat convection oven to 400°F or regular oven to 425°F with rack in middle.

Toss together tomatoes, onion, olives, sliced garlic, 2 tablespoons oil, 1 teaspoon herbes de Provence, fennel seeds, ½ teaspoon salt, and ¼ teaspoon pepper in a 13- by 9-inch or other 3-quart shallow baking dish. Push vegetables to sides of dish to make room for chicken.

Stir together minced garlic, 1 teaspoon salt, ½ teaspoon pepper, remaining teaspoon herbes de Provence, and remaining tablespoon olive oil.

Remove excess fat from chicken and pat dry, then rub inside and out with seasoning mixture. Tie legs together with string, then put chicken in baking dish.

Roast until an instant-read thermometer inserted into thickest part of a thigh (do not touch bone) registers 170°F, about 1 hour in convection oven; 1 to 1 ¼ hours in regular oven.

Let chicken stand 10 minutes before carving. Serve with vegetables and pan juices.

(recipe found on


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