Was missing and thinking about my Dad this week and a signature dish of his…sausage, peppers and onions on fresh New York Italian bread came to mind.  It was always a treat when he did it.  Headed down that path for my prep this week and came up with a similar vibe but a better for me meal. 

When I do my own concoctions I don’t often measure, so have fun with food…don’t worry about perfection.  Keep is simple, make it yummy

Let me know what you think of these and if you try any of them….share your healthy go to recipes with us and I will try them as well and share the experience here.

  • Breakfast:         Pineapple Smoothie
  • Lunch/Dinner:   Chicken Fajita-like Bowl with Rice
  • Snack:              Black Bean Brownies
  • Water:              Always

Pineapple Smoothie:   Tossed into my blender handfuls of fresh and frozen pineapple chunks.  Added a big fistful of fresh spinach, a couple of spoons of almond butter, half an orange, a small palate of fresh raspberries, a small frozen banana, a chunk of fresh ginger, a mid-size piece of fresh turmeric with a few grinds of fresh black pepper, a dash of cayenne pepper and four cups of unsweetened almond milk.  Added some ice and let it go.  Made enough for five servings.

Fajita-like Bowl:  Started out with a rice mix of wild and brown rice.  Then moved to the beautiful mix of peppers and onions and super lean chicken marinated in an assortment of spices. 

Combined a bunch of different spices from my cabinet, including cayenne pepper, garlic, paprika, Italian seasoning and salt and pepper…coated the lean chicken pieces and let sit in a bowl while I prepped everything else.  Sautéed the chicken in a bit of olive oil and fresh garlic and basil and set it aside.  Then I sautéed the colorful peppers and onions just enough so they were not raw but still had a crunch. 

Refried Beans: Found various recipes but did a combo of several.  Sauteed up some diced onions in a bit of oil with a few cloves of garlic (I put garlic in almost everything) then added half of the beans (used on can, drained and rinsed well).  As they began to cook, started to smash them to get them smooth.  After a bit, I added the rest of the beans and continued to smoosh until they were well blended.  Then I added a few sprinkles of cayenne pepper and continued to cook on a low heat.  That’s is….pretty tasty.  Set aside and let them cool a bit.

Black Bean Brownies:  Finally, found a recipe for black bean brownies  at https://www.wellandgood.com/black-bean-brownies-recipe/ .  Quite good….used no flour or eggs and was pretty easy.  Flaxseed, coconut sugar and black beans, soaked in coconut milk made it all yummy.  Give it a try. 

Water:  Of course, there is a new pitcher of water.  Lemon, lime, half of an orange, a bunch of pineapple chunks along with ginger and a few fresh basil leaves. Keep hydrating – important every day…all year long.

The week ahead now has one less stressor and I can feel good about having made my health a priority.  It is fun to play with recipes and fresh ingredients. Good for you food can be good – just go for it and have fun.

#StrongisBeautiful #SweatisSexy #HealthisHappy 



Lentils with Roasted Veggies Ingredients
Lentils with Roasted Veggies Ingredients
Lentils and Onions
Lentils and Onions
Lentils and Veggies
Lentils and Veggies