Shakes have become my healthy meal option on the go. After a good workout or running out the door, my daily routine includes a nutritious shake of some kind. Adding protein to a shake can be difficult since many of the powders on the market are filled with junk and not gluten-free.

Sunwarrior is a clean plant based protein and natural supplement option. Sunwarrior offers a large selection of products with items the are raw, organic or all-natural. Can’t beat an option that is gluten-free, soy free, non-gmo, dairy free and vegan.

Many different options are available:

Classic Protein is made from fermented brown rice. This simple formula is suggested for those with food allergies and our more granola customers.
Warrior Blend is a synergistic combination of pea, goji berry, and hemp proteins with the bonus of medium chain triglycerides from coconut. Warrior Blend has a slightly better amino acid profile and includes the anti-inflammatory power of coconut to speed recovery.

Classic Plus relies on brown rice, pea, quinoa, chia, and amaranth for ancient grain goodness without the gluten or carbs. It has a similar amino acid profile to Warrior Blend, but a slightly different texture and flavor.

Read more about this product or buy online at:

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Fresh n’ Lean Food

Tons of new meal deliver options continue to pop up. Complete meals, pre-packed and ready to go. Being gluten-free it is hard to take advantage of most of these options. Luckily the need for gluten-free and more healthy options is becoming clear. Fresh n’ Lean Food delivers prepackaged, ready to eat meal directly to your door.

All of Fresh n’ Lean meals are organic, gluten-free, plant based, vegan and all natural. The meals come in containers that food can be heated in.

A convenient and affordable option. $27.99 for a full day of meals. Choose individual meal options or go with a pre-made menu.  Options include granola, oatmeal, pasta, lentils, quinoa, rice dishes and much more. Check it some options here:

To get started visit Fresh n’ Lean online:


Eggplant Tower

They other day Jay really wanted me to make some good eggplant parm. But he requested it with little cheese, eggplant be thin and crispy but not fried. I decided to make up an easy gluten free and paleo version. It came out great and we ate the whole thing.

2 Eggplant sliced into rounds (about 1/2 inch thick)
2/3 Cup Salt
1 TBS Italian Seasoning
2 Tsp Pepper
1/2 TBS Garlic Powder
3 Cups Pasta Sauce
1/2 Cups Coconut flour (or parm cheese)

Start by coating each piece of eggplant with salt. Place salted eggplant in a container and allow it to sit for 2-8 hours. When ready, rinse the eggplant under water to remove salt and allow to dry for a few minutes. Place the dry eggplant on a foiled and sprayed baking pan. Sprinkle the garlic powder, pepper and Italian season on the top of eggplant. Bake at 450 degrees. Then, carefully flip each piece and cook another 5 min. Next, remove the tray and add about 1 TBS of sauce to each piece, sprinkle with 1/3 cup of the coconut flour or parm cheese. Place back in oven for 5 more minutes or broil for 3 minutes. When your ready to eat, stack the eggplant into small stacks and cover with extra sauce. Sprinkle with remaining flour or cheese and serve.




Carrot Tsimus

Tsimus is a very traditional passover dish. The idea of a sweet side dish to go with the festive spring time meal. This recipe can made a million ways. I wanted to make my version healthy, paleo and easy to do. Using a slow cooker made that possible.


2 Pounds Carrots

1 Onion

10 Prunes

2 Tbs Honey

1/4 Water

Pinch Salt

Start by chopping carrots into big round and place in slow cooker. Slice onion and lightly brown in a pan. Add the browned onion’s to the carrots in the slow cooker. Now, chop the prunes and mix into the content in the slow cooker. Finally add salt, honey and water. Mix and place cover on top. Cook on low for 10 hours. Serve hot as a side dish to any protein.


Fruit Cannoli

I was home for the weekend and as always I was requested to make breakfast. My mom for some reason had a can of guava cups. Sounds crazy but they were kinda cool. Plus I figured it would be fun to recreate with other fruits like kiwi and such.


Canned Gava Cups ( can be substituted for half a kiwi, avocado, large strawberries ect. )

1/3 Mascarpoone Cheese

3/4 Cup Greek Yogurt

2 Tbs Powder Sugar

1 Tbs Almond Flour

1 Tbs Honey

Pinch of Salt

Toppings: Pumpkin Seedes and Coconut Flakes

Start by preparing the fruit cups and pat dry. In a bowl mix cheese, yogurt, sugar, almond flour, honey and salt. Place in fridge for 15 minutes to help it get cold cold and firm. When your ready to serve fill each cup with mixture. You can get creative with topping but I liked using pumpkin seeds and coconut.


Polish Sausage and Cabbage

Coming up with gluten free recipes that can be made in 30 minutes and on a budget can be a challenge. This recipe is super easy and comes out great!


2 LB Lean Turkey Kelebosy  (Polish sausage)

1 Small Head Cabbage (shredded)

1 Large Onion

1/4 Cup Wine

2 Tbs Butter

1 tsp Salt

1 tsp Pepper

1 tsp Garlic

1/2 tsp Chili Flakes

1 tsp Paprika

Start by browning the entire sausage on a hot pan for about 2 minutes on each side. Remove from heat and set aside. While meat sits add onion and butter to the same pan and cook till lightly brown. Next, add cabbage, wine, salt, pepper, garlic, chili flakes and paprika. Mix well, cook over medium heat, covered for 6-7 minutes until cabbage starts to become soft. Slice sausage into rounds and add to cabbage once soft. Mix well and cook uncover for a bit longer until all liquid cooks out. Enjoy!


Breakfast Stuffed Dates

Well I love dates, I love bacon and well I love cheese. Put the three together just seemed like a great idea. A great side dish for brunch or an appetizer for friends.


4oz of Smokes Gouda (cut into small one inch pieces)

20 Dates (pitted)

1 1/2 Pound Turkey Bacon

Start by placing on piece of cheese in each fig. Then depending on the bacon size, I cut each piece into 3 equal parts. Roll on cheese filled date a piece of the bacon. Place them seam side down on a foiled cookie sheet. Broil on high for about 8 minutes or until golden brown.


Mexican Shrimp Cocktail

Mexican shrimp cocktail is a bit different then tradition ship cocktail you find in a seafood restaurant. It is more like a cold soup. It can be served as an appetizer or meal with a few fun sides.

1 lb Shrimp
1 1/2 Cups Clamata Juice
1 Avocado Diced
1/2 Red Onion Diced
1/3 Cup Ketchup
1 TBS Mustard
1/4 Cup Traditional Bottled Cocktail Sauce (or 1 TBS horseradish)
1/2 Cup Cilantro
Salt and Pepper to taste

Start by coating the shrimp in salt and pepper. Cook the shrimp off quickly on a hot pan until pick. Once shrimp are done remove from pan and cool in fridge. Now, in a separate whisk together clamata juice, ketchup, mustard and cocktail sauce. Then add onion, avocado and cilantro and mix it all together. When shrimp is cool, add to bowl of sauce and combine. Serve cold and enjoy!



Flavored Sugar

I am always blown away by the unique special touches at cafe’s and restaurants all over the city. I have been working on a special menu for our new cafe and I wanted to do something different. The whole idea of our new place is that you can have everything your way. Build your own pizza, grill cheese or salad. So when it came to coffee I wanted to offer the same. Flavored sure seemed like the best idea. I started playing with ideas and I all came out great.


Lemon Sugar-

4 cups Sugar

2 lemons

Place sugar in a large zip lock bar. Add the zest of 2 lemons. Close the bar tight and shake for a few minutes. Allow the bar to sit open for an hour of two and then store in a tightly sealed bar or container.

Vanilla Sugar-

4 cups Sugar

1 Vanilla Bean

Place sugar in a large zip lock bar. Slice vanilla bean in half and run the back of a knife along the inside to remove seeds. Add the seeds to the sugar along with the remaining peal. Close the bag tight and shake for a few minutes. Allow the bar to sit open for an hour of two and then store in a tightly sealed bar or container.

Ginger Sugar-

4 cups Sugar

4 TBS grated Ginger (about 3/4 of a small root)

Place sugar in a large zip lock bar. Gently squeeze out juice from ginger and discard juice. Add the remaining grated ginger to sugar. Close the bag tight and shake for a few minutes. Allow the bar to sit open for an hour of two and then store in a tightly sealed bar or container.


Sugar can be used in drinks, recipes and baked goods.



Slow Cooker Corn-beef

For St. Patty’s Day or year around and nothing can be more traditional then corn beef and cabbage. It is a very easy dish to make in a slow cooker.


2-3 pound corn beef (packaged with seasoning pack)

5 Carrots

1/2 Head Cabbage

1 Large Onion

About 3 Cups Water

Start by cutting carrots and onions into large chunks. Place in the slow corner. Rinse off the whole corn-beef and place on-top of carrots and onions. Add content of spice packet. Pour in water to just cover the top of the meat. Cover slow cooker with lid and cook on low of  6 hours. An hour before serve place cabbage in a pot with half the liquid from the cabbage. Cook cabbage for about 30 min until soft. When you are ready to serve slice meat against the grain and serve with cabbage, carrots, onions and some mustard.