314-432-6103     10407 Clayton Rd, St. Louis MO, 63131


beet, cherry, berry smoothie

1.5 cups almond milk or apple juice

1-2 small beets

3/4 cup frozen cherries

3/4 cup frozen strawberries

2 cups kale, stems removed and leaves chopped

Peel beets, cut into quarters, add to blender. Add remaining ingredients and blend in a high power blender until smooth.

why BEETS? – rich in natural nitrates, which your body can convert into nitric oxide – nitric oxide tells your blood vessels to relax, opening them up for more blood flow – nitrates from beets not only dilate arteries, but allow your body to extract more energy from oxygen in the blood for HEALTH: – researchers have seen a 10-point systolic blood pressure drop in volunteers within hours of consuming beet juice — an effect that lasted throughout the day

for ATHLETES: -greater endurance while using less oxygen…energy production is more efficient! -men and women eating 1.5 cups beets 75 minutes before racing improved their running performance with less perceived exertion (faster time with less effort!) -maximize athletic performance with 1/2 cup beet juice 2-3 hours before competition

what’s the optimal AMOUNT? – 1/2 cup juice, which is the equivalent of a 15 oz can of beets or 1.5 cups baked beets

Susan Caciano, MS, RD, LD Registered Dietitian + Wellness Coach

NutriFormance/Athletic Republic


for meal planning, cooking classes, or coaching in eating for optimal health, longevity,

and performance

feel free to say hello or schedule an appointment: susanc@nutriformance.com

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Metagenics Vitamin D3 – Are you getting Enough?

Did you know the current Recommend Daily Allowance for Vitamin D only covers prevention of Ricketts. For bone health, cancer prevention, autoimmune, or injury prevention/healing more than 400IUs of Vitamin D are needed.

Do you limit sun exposure or wear sunscreen/ protective clothing outdoors?

Are you lactose sensitive or avoid enriched dairy products?

Do you limit or avoid foods rich in vitamin D (fish, eggs, mushrooms)?

Are you an athlete recovering from an injury?

Do you take prescription drugs (corticosteroids, calcium antagonists) that can deplete vitamin D?

Do you frequently take products that reduce stomach acid or interfere with fat absorption?

Are you pregnant or nursing?

Are you a “mature” man or postmenopausal woman?

Have you had reoccurring injuries?

Has a blood test revealed that you have low vitamin D levels?

vitamin d3For further questions or to schedule an appointment, contact susanc@nutriformance.comYou can find the recipes, tips, and meal plans as well as Team RD’s “How to” Video Series on www.nutriformance.com blog.

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Ingredients:                                                                                                                                         1/4c canola oil                                                                                                                                         1c walnuts (or flax seeds 1.5c if allergic to nuts)                                                                                 2c oats                                                                                                                                                     2c pumpkin seeds                                                                                                                                 2c sunflower seeds                                                                                                                                 1T cinnamon                                                                                                                                           1t allspice                                                                                                                                                   1T nutmeg                                                                                                                                                1t sea salt (optional)                                                                                                                          1/3c maple syrup                                                                                                                                   3c raisins (or another dried fruit of your preference)

Preparation:  Preheat oven to 300 degrees. Spray baking sheets (2-3).

Mix in large bowl nuts, seeds, and oats with canola oil. Spread evenly on baking sheets.  Roast for 20 minutes or until dry.  Careful not to burn.                                                                   Mix dried seed, nut and oat mixture into maple syrup.  In separate bowl, mix spices.  Back in large bowl, toss seeds in spices and mix.  Return mixture to the baking sheets. Roast for 15 minutes.  Careful not to burn.                                                                                                         Cool for 30 minutes and add raisins. Enjoy it on it’s own or mix on yogurt as a great snack or part of a breakfast.

For further questions or to schedule an appointment, contact Susan at


You can find the recipes, tips, and meal plans as well as

Team RD’s “How to” Video Series on www.nutriformance.com blog.

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Homemade “Ice Cream”

Snacks are a part of a healthy, balanced intake. Snacks = blood sugar stability.

Indulgences are also part of healthy eating!  If you have a sweet tooth, allow yourself to have the foods you enjoy without judgment.  So here is your treat (not cheat!!!)


2 frozen bananas

1T unsweetened cocoa powder

2T chocolate chips

1/4c milk (almond, soy, coconut), if using a blender

Instructions: put in blender or food processor.  Serve into ramekins. Enjoy now or freeze up to 3-7 days and let sit for 15-20 before eating.

Recipe variations, pretzels, walnuts/cinnamon, nut butter, take out 1 banana and add frozen, chocolate covered pretzels, strawberries)

For further questions or to schedule an appointment, contact Susan at


You can find the recipes, tips, and meal plans as well as

Team RD’s “How to” Video Series on www.nutriformance.com blog.

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Body Image

Calories are Energy

  • There is more to food than calories: Taste, texture, color, family time, & enjoyment.
  • There are no “good foods” or “bad foods”
  • Everything is healthy in moderation
  • Indulgences are part of healthy eating.
  • Eating a variety of different foods will provide a balance of all nutrients
  • Be mindful of what you eat but also be open to enjoy the foods you love
  • You are more than just a number!

Weight is just a number

  • Weight is only one part of a variety of different health assessments
  • A better picture of your health status would include measures of strength, body composition, cholesterol, blood glucose & blood pressure
  • Weight is a number that cannot define how healthy you are nor define your worth
  • You are more than a number!

Why diets don’t workdiet cycle

  • Diets don’t teach you how to make healthy food choices a part of your permanent lifestyle
  • Diets are temporary so even if you lose weight initially you are very likely to regain the weight… and then some
  • Diets are very restrictive & you shouldn’t have to miss out on the things you love
  • Fad diets can be harmful to your body and lead to obsessive behaviors in regards to food and fitness

Every BODY is different

  • Your body shape & size are impacted by a variety of factors including genetics, cultural influences, and the environment
  • Your ideal weight is the one that allows you to feel strong, energetic, and view food as fuel
  • Resist the pressure to judge yourself or anyone else based on weight or size

exercise cuz love your body

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21 Day Plant-Based Challenge

21 plantbased challenge

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Why Plant-Based?

  • Lower risk for heart disease
  • Manage or reduce blood pressure and cholesterol
  • Reduce cancer risk
  • Reduce inflammatory response
  • Reduce symptoms of auto-immune disorders
  • Improve blood glucose control
  • Increase antioxidant status

Simple is Sustainable. Simple Ways to Eat More Plants

Progress Not Perfection – Move at your own pace. Barriers = social situations, travel, cravings. Do you prefer a transition or diving in? Learn, explore, experiment, relax and have fun.

Make Easy Changes – have a few convenience items when you’re in a pinch: frozen veggie burgers and breakfast patties, vegan cream cheese, soy ice cream. Don’t toss your favorite recipes, adapt them.

Replace 1-3 meals per week with meat and dairy free options

Add healthy meat alternatives: tofu for chicken in stir-fries, edamame, tempeh, and beans add healthy fiber and protein to your meals. Skip frozen meat alternatives and instead marinate tempeh or tofu then broil or pan-fry as a flavorful filling for tacos, wraps, stir-fries and sandwiches.

Legumes all the way: high in fiber, healthy carbohydrate, and protein, legumes are one of the best feel-good foods for satiety, balancing blood sugar, and maintaining weight and energy.

Find your blend: smoothies are a great way to get a high-protein nutrient rich breakfast or snack when you are short on time.

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Sample Plant-Based Meal Plan

3 Easy Breakfasts:

  • oatmeal with chopped apples and walnuts
  • whole wheat english muffin with avocado slices
  • veggie pancakes (fold shredded carrots and zucchini into pancake batter)

3 Easy Lunches:

  • whole wheat/quinoa pasta with spinach, chickpeas, balsamic dressing
  • bean burrito
  • spinach salad with white beans, walnuts, and tahini dressing

3 Easy Dinners:

  • whole wheat/quinoa pasta with tomato sauce and grilled zucchini/eggplant/mushroom
  • veggie burger and salad
  • tofu stir-fry with veggies and brown rice

3 Easy Snacks:

  • 1/4 cup trail mix
  • fruit smoothie – 1 cup soymilk, 1/2 cup frozen berries, 1 scoop pea or brown rice protein powder
  • popcorn with nutritional yeast


For questions or to schedule an appointment contact Susan at susanc@nutriformance.com

All recipes, sample meal plans, and nutrition information is available on the blog at www.nutriformance.com

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21 Day Plant Based Challenge Recipes

1. Southwestern Loaded Sweet Potato

1 medium sweet potato

3/4 cup black beans

1/2 avocado

1/3 cup salsa or pico de gallo


Bake sweet potato at 350F for 1 hour. Top with black beans, salsa, and avocado.

Nutrition: Calories 470  Protein 17g   Carb 80g  Fat 11g

2. Whole Grain Toast with Almond Butter and Banana


1 slice whole grain bread, toasted

2 TBSP almond butter

1 banana

Directions: Spread almond butter on to toast and top with sliced banana.

Nutrition: Calories 385    Protein 7g    Carb 41g   Fat 10g


3. Greens, Beans, and Grains Bowl

1/2 cup black beans, no salt added

2 cups kale or spinach

2 tsp olive oil

1 cup cooked brown rice

Directions: Drain Beans from can and rinse. Heat oil in skillet and tear kale/spinach. Layer brown rice, beans, and greens in medium bowl. Top with soy sauce or hot sauce.

Nutrition Calories: 470  Protein 16g  Carb 77g  Fat 12g

4. Simple Tacos

3 corn tortillas

3/4 cup vegetarian refried beans

1 cup shredded romaine lettuce

1 roma tomato

1/4 avocado

Heat beans on the stove or in the microwave. Spoon onto corn tortillas, top with avocado, tomato and romaine.

Nutrition: 515 calories, 16g protein, 70g carbohydrate, 20g fat, 16g fiber

5. PLT Sandwich

1 portobello mushroom cap

1 slice tomato

lettuce leaf

2 slices whole grain bread

1/4 cup hummus

Slice portobello and heat in pan until soft and juice release. Toast 2 slices bread, spread with hummus, top with mushroom, tomato, lettuce, and ketchup, mustard, or any condiment if desired.

Nutrition: 375 calories, 16g protein, 53g carbohydrate, 14 g fat, 14g fiber

6. Brown Rice Salad with Sweet Potatoes, Kale, and Pesto


2 1 sweetpotato, 5″ long Sweet potato, raw, unprepared

1 1 dash Salt, table

1 1 dash Spices, pepper, black

10 tablespoon Olive Oil, Extra Virgin

1 1 cup Quinoa, cooked

2 1 cup SWANSON BROTH, Vegetable Broth

2 1 cup, chopped Kale, raw

0.5 1 cup Seeds, sunflower seed kernels from shell, dry roasted, with salt added

2 0.25 cup leaves, whole Basil, fresh

0.25 1 cup Parsley, fresh

4 tablespoon Lemon juice

1 1 clove Garlic, raw

1 1 teaspoon Sweetener, syrup, agave


1. Preheat the oven to 425 degrees F (220 degrees C).

2. To make the salad, toss the sweet potatoes with the olive oil, then spread them evenly on a rimmed baking sheet. Sprinkle with salt and pepper. Bake for 10 to 15 minutes longer, until tender and browning. Let cool to room temperature.

3. Meanwhile, put the quinoa in a fine-mesh sieve and rinse until the water runs clear. Put the quinoa and broth in a medium saucepan and bring to a boil over medium-high heat. Decrease the heat to meaintain a simmer, cover, and cook for 20 minutes, until the quinoa has absorbed all the liquid. Fluff the quinoa with a fork and let cool to room temperature.

4. Meanwhile, make the vinaigrett. Combine all the ingredients in a blender or food processor and process until mostly smooth but with small pieces of herbs still visable.

5. In a large bowl, gently stir together the sweet potatoes, quinoa, kale, sunflower seeds, and basil. Drizzle with about 1/3 cup of the dressing and gently stire until all of the ingredients are evenly coated. Taste and mix in more dressing if desired.

6. Serve cold or at room temperature. Stored in a covered contrainer in the fridge, any leftovers will keep for 2 days.

Nutrition Information: Calories: 534 Protein: 8g Carbs: 33g Fat: 44g

Makes 4 servings.

7. Butternut Squash Bisque


1.5 tablespoon Olive Oil, Extra Virgin

4 1 fl oz Alcoholic beverage, wine, dessert, dry

4 1 cup, cubes Squash, winter, butternut, cooked, baked, with salt

3.5 1 cup (8 fl oz) Soup, stockpot, canned, condensed

2 1 tablespoon Syrups, maple

3 tea spoon Salt – iodized, Morton

1 1 oz Seeds, pumpkin and squash seed kernels, dried


To prepare the bisque, bring a soup pot to medium-high heat and add the olive oil. Add the shallots and saute until golden and translucent, then deglaze with the sherry. Allow the wine to evaporate, then add remaining ingredients, bring to a simmer and cook for 10 minutes.

Using a stick blender or counter top blender, combine all remaining ingredients until smooth. Season to taste and serve.  As an option, garnish with a drizzle of pumpkin seed oil and roasted pumpkin seeds.

Nutrition Information: Calories: 413 Protein: 13g Carbs: 53g Fat: 16g

Makes 4 servings.

8.  Cauliflower and Oyster Mushroom Tacos


1 1 head medium (5-6″ dia.) Cauliflower, raw

4 tablespoon Olive Oil, Extra Virgin

1 1 tablespoon Spices, chili powder

1 1 tablespoon Spices, paprika

1 1 teaspoon Spices, coriander seed

1 1 teaspoon Spices, cumin seed

0.25 1 teaspoon Spices, pepper, red or cayenne

1 1 dash Salt, table

1 1 dash Spices, pepper, black

1 1 cup, chopped Onions, raw

1 2 tablespoon PACE, Diced Green Chilies

1 1 clove Garlic, raw

0.5 cup Pepper – sweet bell, all colors, chopped,

0.75 1 cup sliced Mushrooms, oyster, raw

1 1 wedge yields Lime juice, raw

2 0.25 cup Coriander (cilantro) leaves, raw

4 each Tortilla, 99% Fat Free Whole Wheat


1. Preheat the oven to 425 degrees F.

2. In a large bowl, toss the cauliflower florets with 2 tablespoons of the olive oil until evenly coated.

Sprinkle with the chili powder, paprika, oriander, cumin, red pepper flakes, and a generous pinch of salt. Toss again until the cauliflower is evenly coated. Spread the cauliflower on a rimmed baking sheet.

3. Bake for 20 minutes, until crispy.

4. Heat the remaining 2 tablespoons of olive oil in a large skillet over medium heat. Add the onion, chiles, and red bell pepper and saute until the onion is tender and a bit golden, about 15 minutes. Add the garlic and saute for another minute. Stir in the mushrooms, then season with salt and pepper.  Cook until the mushrooms are tender and crispy (5 to 8 minutes). Remove from the heat and stir in the lime juice. Taste and adjust the seasonings as desired.

5. For each taco, put 1/4 cup of the mushroom mixture in a wheat or corn tortilla. Top with some of the roasted cauliflower and a tablespoonful of cilantro.

Nutrition Information: Calories: 261 Protein: 7g Carbs: 29g Fat: 15g

9. Chickpea Veggie Scramble Wrap

3/4 cup chickpeas

1 zucchini

1/2 avocado

1 whole grain tortilla

Heat pan on medium high, spray with cooking spray and place sliced zucchini into pan. Once browned, add 1/2 cup chickpeas and stir to warm. Fill tortilla with veggie mixture and top with hot sauce and sliced avocado.

Nutrition Information: Calories 475 Protein: 18g Carbs 60g Fat 16g

10. Five-Minute No Bake Granola Bars


2.5 1 cup Cereals, oats, regular and quick, not fortified, dry

1 1 cup Seeds, pumpkin and squash seed kernels, dried

0.5 1 cup (not packed) Raisins, seedless

0.66 1 cup Nuts, almond butter, plain, with salt added

2 0.25 cup Sweetener, syrup, agave

0.25 1 cup Salt, table


1. Line an 8 by 8-inch (20 by 20cm) pan with aluminum foil or plastic wrap.

2. In a large bowl, stire together the oats, pumpkin seeds, and raisins.

3. In a medium bowl, stir together the peanut butter, agave nectar, and if using unsalted peanut butter, the salt; alternatively, combine these ingredients in a food processor and process until well combined. Add to the oat mixture and stir until everything is sticky and well combined. If the mixture is too dry to hold together, add a bit more agave nectar.

4. Spread the mixture in the lined pan, then cover with the foil or plastic wrap and press firmly to form an even layer. Refrigerate for at least 4 hours.

5. Cut into bars and wrap them individually. Stored in the fridge, they’ll keep up for 2 weeks.

Nutrition Information: Calories: 306 Protein: 10g Carbs: 32g Fat: 17g

Makes 10 servings.

11.  Garlicky Kale Salad with Crispy Chickpeas


1 1 can drained Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids

2 tablespoon Garlic powder

3 3 cloves Garlic, raw

6 1 cup, chopped Kale, raw

2 1 NLEA Serving Lemons, raw, without peel

4 tablespoon Olive Oil, Extra Virgin

1 1 dash Salt, table

2 1 oz Seeds, sesame butter, tahini, from raw and stone ground kernels

2 1 tablespoon, ground Spices, cardamom

1 1 teaspoon Spices, coriander seed

3 1 tablespoon Spices, cumin seed

1 1 tablespoon Spices, ginger, ground

2 1 tablespoon Spices, paprika

1 1 dash Spices, pepper, black

1 1 tablespoon Syrups, maple


1. Peel apart garlic cloves but leave the skin on. Preheat oven to 375 degrees.

2. Add drained chickpeas to a mixing bowl and toss with oil and seasonings.

3. Add garlic cloves and seasoned chickpeas to a baking sheet. Drizzle garlic with a bit of olive or grape seed oil. Bake for 20-30 minutes, or until the chickpeas are slightly crispy and golden brown and the garlic is fragrant and slightly browned. Remove from the oven and set aside.

4. Squeeze garlic out of skins/ peel away skins and add to a mixing bowl. Add all remaining dressing ingredients and whisk vigorously to combine, smashing the garlic with the whisk. Taste and adjust seasonings as desired, adding more lemon for brightness and maple syrup for sweetness. Set aside.

4. Add kale to a large mixing bowl. Before adding dressing, add 1 Tbsp each lemon juice and olive oil to the kale and massage with hands to soften the texture and lessen bitterness. Then add as much dressing as desired (some may be leftover) and mix with a spoon.

6. Top with chickpeas and serve. Best when fresh, though leftovers keep in the fridge for up to a few days.

Nutrition Information: Calories: 566 Protein: 19g Carbs: 60g Fat: 34g Sodium: 80mg

Makes 3 servings.

12.  Greek Salad with Tofu Feta


1 1 cucumber (8-1/4″) Cucumber, with peel, raw

2 1 cup, chopped or sliced Tomatoes, red, ripe, raw, year round average

12 1 tablespoon Olives, ripe, canned (small-extra large)

8 tablespoon Onion – chopped

0.33 1 cup Parsley, fresh

4 tablespoon Olive Oil, Extra Virgin

2 1 tablespoon Vinegar, red wine

1 tablespoon Lemon juice

1 tea spoon Oregano – ground

0.25 tea spoon Salt – iodized, Morton

1 1 dash Spices, pepper, black

2 1 pita, large (6-1/2″ dia) Bread, pita, whole-wheat

5 0.2 block Tofu, extra firm, prepared with nigari

2.5 1 tablespoon Miso

2 1 tablespoon Vinegar, cider

1 1 teaspoon, ground Spices, oregano, dried


1. To make the salad, put all the ingredients in a large bowl and toss to combine.

2. To make the vinaigrette. put the olive oil, vinegar, lemon juice, oregano, and salt in a small bowl or measuring cup and whisk until well blended. Season with pepper.

3. Drizzel the dressing over the salad and stir gently until all the ingredients are evenly coated. Add the tofu feta and toss gently to combine. Serve with the pita wedges alongside.

Nutrition Information: Calories: 401 Protein: 18g Carbs: 34g Fat: 25g

Makes 4 servings.

13. Green Smoothi with Avocado


1 each Banana – med 8″

0.5 1 cup pieces Mangos, raw

0.5 1 fruit, without skin and seed Avocados, raw, California

1 1 cup Spinach, raw

1 cup Silk Plain Soy Milk

0.5 tea spoon Vanilla extract


1. Put all the ingredients in a blender and process until very smooth and creamy.

2. Add a little more nondairy milk if needed to achieve teh desired consistency or a few ice cutes if you want it to be frostier.

Nutrition Information: Calories: 380 Protein: 11g Carbs: 54g Fat: 16g

14. Muesli


2 1 cup Cereals, oats, regular and quick and instant, unenriched, cooked with water

3 1 date, pitted Dates, medjool

2 1 oz Nuts, cashew nuts, raw

2 1 oz Seeds, pumpkin and squash seed kernels, dried

0.5 tea spoon Cinnamon

0.25 1 teaspoon Spices, nutmeg, ground

3.5 1 cup SILK Plain, soymilk

2 1 tablespoon Syrups, maple


1. In a large bowl, preferably one with a lid, stir together all the ingredients. Let sit for about 20 minutes, then give it another stir. Cover and refrigerate overnight.

2. In the morning, stir again and add more nondairy milk if necessary to achieve the desired consistency. Taste for sweetness and add more maple syrup if you wish.

Nutrition Information: Calories: 407 Protein: 16g Carbs: 48 Fat: 19g

Makes 4 servings.

15. Tofu Scramble


1 tablespoon Olive Oil, Extra Virgin

1 1 cup, chopped Onions, raw

1 1 clove Garlic, raw

10 medium Zucchini – baby, raw

1 1 cup, chopped Peppers, sweet, red, raw

1 1 tablespoon Seeds, sesame butter, tahini, from raw and stone ground kernels

1 1 tablespoon Soy sauce made from soy (tamari)

3 tea spoon Mustard, Maille Multigrain

0.5 1 teaspoon Spices, turmeric, ground

5 0.2 block Tofu, extra firm, prepared with nigari

3 1 cup Spinach, raw

0.25 1 cup Parsley, fresh

1 1 dash Spices, pepper, black


1. Heat the oil in a large skillet over medium heat. Add the onion and saute until tender, 5 to 6 minutes. Add the garlic and saute for 2 minutes. Add the vegetabels and saute until tender.

2. In a small bowl, whisk together the tahini, tamari, mustar, and turmeric. Add to the skillet and stir to combine, then stir in the tofu. Cook, stirring frequently, until the tofu is heated through, about 4 minutes.

**Optional: Sprinkle 1/4 nutritional yeast over the top and stir it in. Add the spinach and cook, stirring frequestly, just until wilted.

3. Serve topped with the parsley and a few grinds of pepper.

Nutrition Information: Calories: 207 Protein: 15g Carbs: 13g Fat: 12g

Makes 4 servings.

16. Breakfast Bars


6 table spoon Honey

0.5 1 cup, shredded Nuts, coconut meat, raw

0.25 1 cup pieces or chips Nuts, walnuts, english

2 1 cup Oats

12 table spoon Peanut Butter – all natural smooth style

1 1 cup (not packed) Raisins, seedless

1 1 oz Seeds, chia seeds, dried

0.5 1 cup Wheat germ, crude


Makes 16 servings.

Nutrition Information per Serving: Calories: 248.36 Fat: 10.34g Carb: 32.08g Protein: 8.10g

17. Oatmeal made with almond, soy, or coconut milk with chopped apples and walnuts.

Prep oatmeal per directions on container sub water for milk.  Add apples and walnuts before serving.

Nutrition Information: Calories 270  Protein 8g  Carbs  47g  Fat 8g

18. Fruit Smoothie

1 frozen banana

1 cup frozen fruit

1 T nut butter

1 T chia seeds

1.5 cup soy, almond, or coconut milk

Nutrition Information: Calories 407  Protein 16g  Carbs 56  Fat 14

19. Quinoa Bowl

1 cup quinoa or brown rice cooked (prepared per package directions)

1/4 cup shredded carrots

1 cup spinach

2 TBSP chopped almonds

1T lemon juice

1 tsp olive oil

Directions: Toss all in a bowl serve warm or cold.

Nutrition Information: Calories 368  Protein 12.4g  Carbs 47g  Fat 16g

20. Creamy Pasta


1 medium avocado, pitted and peeled

1/2 lemon, juiced (save some lemon zest for garnish)

2-3 cloves of garlic, to taste

1/2 tsp kosher salt, or to taste

1/4 cup fresh basil

2 Tbsp olive oil

6oz your pasta preference

Freshly ground black pepper, to taste


1. Bring several cups of water to a boil in a medium sized pot.

2. Meanwhile, make the sauce by placing the garlic cloves, lemon juice and olive oil into a food processor. Process until smooth. Now add in the pitted avocado, basil, salt. Process until smooth and creamy.

3. Add in your pasta, reduce heat to medium and cook until Al Dente, about 8-10 minutes.

4. When pasta is done cooking, drain and rinse in strainer and place pasta into a large bowl.

5. Pour on sauce and toss until combined.

6. Garnish with lemon zest and black pepper. Serve immediately.

Dish doesn’t reheat well due to the avocado in the sauce.

Nutrition: Calories 362, Protein 5.25 grams, Carbohydrate 24.5 grams and Fat 28.8 grams

21. Sicilian Tofu


4oz crumbled tofu

1 cup marinara sauce

1/2c sliced mushrooms

1 cup torn spinach leaves

1 TBSP nutritional yeast

Amount per preference: sundried tomatoes and black olives


1. Crumble tofu in pan to heat through.

2. Add marinara sauce, mushrooms, torn spinach leaves, nutritional yeast.

Top with sun-dried tomatoes and black olives.

Nutrition Information: Calories 266 Protein 19.6g  Carb 28g Fat 10g

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Products We Love

Do your fresh herbs ever go bad and you have to throw them away?
Here is your solution!

Freeze herbs in olive oil in ice cube trays
The oil and freezer method of preservation works best with
the tougher hard herbs such as rosemary, sage, thyme, and
oregano. These are all herbs that would probably be cooked
when added to a dish.

1. Choose firm, fresh herbs, ideally from the market or your own garden.
2. If you wish, you can chop them fine. Or leave them in larger sprigs and
3. Pack the wells of ice cube trays about 2/3 full of herbs.
4. You can mix up the herbs, too; think about freezing a bouquet garni of
sage, thyme, and rosemary to add to winter roast chickens and potatoes!
5. Pour extravirgin
olive oil or melted, unsalted butter over the herbs.
6. Cover lightly with plastic wrap and freeze overnight.
7. Remove the frozen cubes and store in freezer containers or small
8. Don’t forget to label each container or bag with the type of herb (and
oil) inside!

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