Protein Pancakes with Yogurt


  • 2 eggs
    1 scoops of vanilla protein powder
    2 cups of favorite flour with 1 teaspoon baking powder (I use Bisquick sometimes and skip the baking powder.)
    1 cup of unsweetened or vanilla yogurt
    1 tablespoon vegetable oil
    1 pinch of salt
  • Water


  • Mix ingredients together. Add water to for consistency. Pours readily.
  • Serve with cinnamon.

**Can substitute this as a breakfast item or evening snack**

A Great Stuffed Flank Steak


  • 1 Flank steak, sea salt and pepper
    ½ head of bok choy
    1 small onion, finely chopped
    1 slice whole grain bread, crumbled
    2 tbsp. raisins
    2 tbsp. extra virgin olive oil
    ¾ cup unbleached flour
    ½ tsp. pepper
    ½ cup red wine
    2 cups beef stock (please use organic) beef stock recipe available here.

**When you buy the flank steak, have the butcher pass it through the tenderizer on time. Spread out flank steak and rub with pepper and salt.**

**To skip the stuffing part: Spread 2 tbsp butter and olive oil on flank steak then broil on high for 4 minutes one side and 4 minutes opposite side. Recommended outdoor grill for best taste.**


To make stuffing, cut the leaves off the fleshy part of the bok choy stalks. Chop the leaves coarsely and set aside. Chop the stalk and sauté the onions in olive oil and butter until soft. Add bread slice, crumbled, and raisins and sauté about 5 minutes more. Spread stuffing on flank steak. Cut 4 length of string. Roll up steak, tie with string and dredge in flour mixed with pepper.

In a heavy skillet, brown the flank steak on all sides in butter and olive oil. Remove  and pour out fat. Add the wine and stock to pan, bring to boil and skim. Reduce covered, for 2 hours or until meat is tender.

Transfer flank steak roll to a heated platter and keep warm in oven while making sauce. Bring sauce to a boil sauce has reduced by about on half and has thickened slightly. Stir in chopped bok choy leaves and let simmer a minute or so.

To serve, slice crosswise and place slices on  individual plates. Spoon sauce over.

Serves: 4

**Flank Steak provides the most bang for your buck in protein per square inch.**

Avocado and Grape Fruit Salad


  • 2 ripe avocados, well chilled, peeled and sliced
    2 grapefruit, well chilled, peeled and sectioned
    1 head Boston lettuce
    2 tbsp. green onions, finely chopped
    ¾ cup basic dressing


Arrange avocado and grapefruit on Boston lettuce leaves, sprinkle with green onions, spoon on dressing and serve.

Serves: 4

Basic Dressing

Makes about ¾ cup


  • 1 tsp. Dijon-type mustard, smooth or grainy (Maille is a lovely kind)
    2 tbsp. plus 1 tsp. raw wine vinegar
    ½ cup extra virgin olive oil
    1 tbsp expeller-expressed flax oil (can use extra olive oil instead)


Dip a fork into the jar of mustard and transfer about 1 teaspoon to a small bowl. Add vinegar and mix around. Add olive oil in a thin stream, stirring all the while with a fork, until oil is well mixed or emulsified. If adding flax oil use immediately.

Spread all You Want on Your Sandwich

Health Tip

  • Garlic scapes are high in glutathione, which is the powerful antioxidant in the body. Glutathione protects the cells in the body against outside bacteria and viruses as well as internal causes of cell damage including stress.


  • 3 cups green peas, fresh or thawed
    1 tbsp yellow mustard
    2tbsp extra virgin olive oil
    ¼ cup lemon juice
    1 cup garlic scapes, chopped
    ¼ tsp sea salf
    ½ cup water
    2 tbsp hemp seed
    10 PGX- granules (or 1 tablespoon flaxseed ground)


  • Combine all ingredients in a food processor.
  • Processs until smooth.
  • Store in the refierator up to 1 week.
  • Yield: 24 servings

Nutritional Information

  • Serving size: 2 tbsp
    Calories: 32
    Fat: 1.5 g
    Carbs: 3 g
    Protein: 1 g
    Fiber: 1.5 g

**Can be enjoyed as a spread on your favorite sandwich or as guilt free dip**

Awesome Quinoa Stuffed Peppers


  • 3/4 cups uncooked quinoa
    4 large red or yellow bell peppers
    1 tablespoon olive oil
    1 onion, chopped
    3 ounces cremini or button mushrooms, sliced (about 1 cup)
    2 garlic cloves, chopped
    1/4 teaspoon crushed red pepper flakes (optional)
    1 tablespoon tomato paste
    1 medium zucchini, halved lengthwise and thinly sliced crosswise
    14 ounces diced tomatoes, drained
    1 tablespoon fresh oregano, chopped, or 1 tsp dried
    1/4 teaspoon salt
    1/4 teaspoon black ground pepper
    2 cups marinara sauce, for serving


Preheat oven to 350°F.

In a small saucepan, bring 1 1/2 cups water to a boil. Place the quinoa in a strainer and rinse under cold running water until the water runs clear. Stir the quinoa into the boiling water, cover, and simmer until the quinoa is tender and the water is absorbed, about 15 minutes. Let stand, covered, for 5 minutes. Fluff with a fork and set aside.

Meanwhile, use a sharp paring knife to cut out the core from the peppers. Pull out any seeds and rinse the peppers inside and out. Place them cut side down on a microwave-safe plate. Microwave on high power until slightly softened, 3 to 4 minutes. Set aside to cool.

In a large skillet, heat the oil over medium heat. Add the onion, mushrooms, garlic, and crushed red pepper, if using. Continue to cook, stirring occasionally, until the mushrooms are golden brown, about 8 minutes.

Stir in the tomato paste and cook for 1 minute. Stir in the zucchini, tomatoes, oregano, and salt and pepper and cook for about 2 minutes. Stir in the quinoa and remove the pan from the heat.

Place the peppers cut side up in a medium roasting pan. Spoon the filling into the peppers and fill the pan with water 1/2 inch deep. Bake until the peppers are tender and the top of the filling is lightly browned and crunchy, about 30 minutes.

Meanwhile, in a small saucepan, heat the marinara over low heat. When the peppers are cooked, place one on each of four plates. Spoon the sauce alongside or on top and serve.

Makes 4 servings.

  • Prep Time: 5 mins
    Cook Time 1 hr
    Total time: 1 hr 5 mins

Nutrition Facts

Number of Servings: 4

  • Amount Per Serving
    Calories: 297.9
    Total Fat: 7.9 g
    Sodium: 563.9 mg
    Total Carbohydrate: 49.1 g
    Protein: 9.7 g

Garlic Roasted Beats with Zesty Peppers



  • 4 yellow or red beets, including the greens of the beets
    Garlic powder
    Fresh ground black pepper
    1/2 to 1 tablespoon extra virgin olive oil
    2 cloves garlic, chopped


  • Preheat oven to 350 degrees.
  • Peel and slice beets to approximately 1/4-inch thickness
  • Lightly spray a cookie sheet with olive oil, lay beet slices out on cookie sheet
    in a single layer.
  • Sprinkle with garlic powder and black pepper to taste.
  • Bake in oven for approximately 30 minutes, or until beets start to brown and
    shrivel very slightly. (They will be soft when testing with a fork.)
  • While beets bake, wash beet greens and chop them into large pieces.
  • In a saute pan, add a small amount of olive oil and toss in the 2 cloves of fresh
    chopped garlic, brown slightly, then add beet greens and cook until they are limp.
  • Place greens in a bowl and top with baked beets – serve hot and enjoy!

Serves: 2

**Feel free to mix up the seasonings and create a new flavor all your own – this is
a very tasty and nutritious base recipe that is super simple to modify.**