Matcha Chocolate Date Bar

1 1/2 C. Medjool Dates

1 Scoop Chocolate Protein Powder of choice

2 Tbs Cocoa Powder

1 C. Almonds, chopped first or put into processor first to chop.

3 Tbsp Matcha Powder + some for top

1 Tbs. Coconut Butter

1/4 Shredded Coconut

Put ingredients in a food processor after the chopped almonds and blend thoroughly. Spread on parchment paper and refrigerate overnight. After chilling sprinkle matcha as desired. Cut into squares or bars or roll into balls. 



Fresh sprigs of Rosemary

Firm Tofu

1 Tbs. White Miso

1 Tsp. Tahini

Fresh Orange Juice (I squeezed from a Cara Cara Orange)

1 Tbs. Nutritional Yeast



Black Pepper

1/2 Tsp. Apple Cider Vinagar

Lemon Juice (just a touch)

Preheat oven to 325, then remove half of the leaves from each rosemary sprig and slighty coat with any oil of your choice. I used Grapeseed. Cut tofu in small square pieces, think enough so they don't split when putting them on the stick. Mix ingredients in a bowl. I just sprinkled in the tumeric and cumin. This is one of these recipes that you can't really mess up. I encourage you to experiment with your own flavors. My recipes I post are to inspire your inner chef. I don't measure mine out most of the time so that's why I'm so vague with specific portions. I'm not trying to be shady, haha! 

Glaze tofu and wrap the remaing leaves still on the sticks with foil so they don't burn when baking. 

Line a baking dish or pan with parchment paper and bake for bout 30-40 min turning the pops over halfway through. 

Squeeze some remaining orange after cooking and serve on a bed of rice or veggies or just enjoy as is. I gobbled a couple up strait out of the oven. 

rosemary tofu lolly-pops


Tomato Soup


1 Can Organic Crushed Peeled Tomato (no salt)

1 Cup Cherry Tomato (baked and blistered with fresh basil, thyme, pink salt)

1-3 Pitted Medjool Dates

1 Tbs Tomato Paste

1 Tsp Spelt Flour

1 Tsp Olive Oil

1 Tsp Ghee

1 Small Clove Crushed Garlic

1 Cup (low or no sodium) Chicken Broth or Bone Broth

1/2 Chopped White or Yellow Onion

In a 350 oven cook the cherry tomatoes till blistered, bout 40 min. While they are cooking In a medium pot cook, the onions and garlic in olive oil and ghee till onions are translucent. Add the flour and coat the onions. Add broth, crushed tomato and paste. Let simmer. When blistered tomatoes are done throw them into the pot with the pitted date(s). I used some fresh thyme and tore up some fresh basil as a garnish as well as in the pot when simmering. Not too much, add to your taste along with some pink salt and cracked pepper.  After cooking and cooling, put it in a food processor or blender until smooth-ish. I like a bit of the tomato to still shine through it it's organic state to I didn't pulverize it.  You can enjoy this cold too!

I of course made a delicious grilled cheese because it was a rainy, chilly day. I used vegan cheddar, but you do you. 

Potato Latke

3 Red Potato

1 Small Yellow Onion

3/4 Beaten Egg

1/4 Olive Oil

Cooking Spray (Canola)

Fresh Ground Black Pepper

Pinch of Salt

This recipe is beyond easy, and it's super healthy because I've eliminated the frying.  I used a 12 muffin baking tin. These little guys are so crispy and delicious you'll never go back to frying again. Truth! 

 Preheat oven to 375. Grate the potato and onion together. Mix in the egg, olive oil and salt and pepper. I like to bundle the potato and onion in a paper towel and ring out the excess liquid. Spray the oil to coat the tins. Put about a tablespoon into each; they should only fill up 1/4 of the way. Use the back of your spoon to neaten up the sides and pat the cakes down, so they lay flat. Bake for bout 30-45 minutes. Remember that everyone's ovens bake different, check on them and maybe do a couple of rotations, so they brown evenly. They get super crispy; it's amazing!  I go pretty traditional usually with applesauce, and I like Greek yogurt instead of sour cream, it's healthier and tastes pretty much the same. Since Chanukah is eight days long, you have plenty of ways you can enjoy the latkes. These in the picture are fun for breakfast. Happy Holidays!

Bacon and Egg Souffle'

This recipe will fill one dozen mini muffin tin:

4 Whole Eggs

1 Egg White

1/2 Almond Milk 

2 Slice Bacon (cook before adding to egg mixture) and chop into pieces.

1/4 Diced Zucchini

3 Tbs. Chopped Scallion

Fresh Basil Leaves 

Salt & Pepper to taste

Preheat oven to 325. If your muffin tin is non-stick your good, I sprayed mine with a little bit of coconut oil, just a touch. Whip up eggs and milk in a measuring cup, (it's easier to pour into the muffin tin from a spout.) Add seasonings and pour almost to the top of each mini cup. Remember that once you start adding the other ingredients you want to avoid overflow. Divide up the chopped goodies and place in the egg mixture already in the cups. I just tore up the basil leaves and put a couple of pieces in each. 

Bake for bout 15 minutes, then turn to bake evenly. I cooked mine for another 15ish, til they fluffed up and browned slightly on top. Everyone's oven heats and cooks differently so just check on them; you really can't do this wrong. 

Let cool before removing. Eat and enjoy!! It's perfect snack. You could for sure double the recipe and bake in larger muffin cups, add a side salad, and you have a complete meal. As always you can reach out to me, and I love to hear comments. #thefoodathlete 


Brown Rice Pudding

1/4 C Brown Rice 

1/2 Almond Milk plus 1/2 C reserved to add after cooked. 

1/2 Coconut Milk

2 Tbs Coconut Sugar (you can make this as sweet as you like. Also substitute sweetener like Agave, Honey, Dates, etc.)

1/4 Tsp Vanilla Extract

1 Tbs Cinnamon

1/4-1/2 Nutmeg

1/2 C Golden Raisins

Toasted Hazelnuts

Cook Rice either in a cooker or over the stove with all the other ingredients, except the raisins and nuts. You want all the liquid to be absorbed and the rice fully cooked to tender. Half way through add 1/2 the raisins; this will plump them up and add a yummy sweetness to the rice. After cooking, pour a small amount of the reserved almond milk divided into bowls or cute little mason jars as I have done here. Top with more raisins and chopped hazelnuts and maybe a sprinkle of cinnamon. Yum! The perfect comfort food. Enjoy!


                             Pumpkin Recovery Smoothie

Hemp Milk (or your choice of Almond, Soy, etc.)

 Fresh Grated Ginger

 4 Tbs. Pumpkin Puree (organic, no sugar added)

 1/4 C Frozen carrots,

 1/2Small Frozen banana, (the secret to amazing smoothies, frozen! (slice it up and keep in the freezer. Blending perfection!)

 1/4 tsp Cinnamon

 1/8 tsp Tumeric

 Protein powder (I’m into Pea Protein or Vanilla)

 3 Pitted Dated (depends on how sweet you want it)

 Toasted Pumpkin Seeds

                           DIY Pumpkin Body Scrub-a-dub-dub

Happy Fall Friends! Have you ever wondered what to do with the sugar in your pantry? Are you starting a new health regime and want to eliminate sweets but have a fear of wasting food. I have solutions Food Athletes!! This scrub is so easy to create. Rub gently before a warm shower or bath and it leave your skin so soft, plus it smells delicious like you just bathed in pumpkin pie spice. It's a super fun holiday gift so make extra, (double or triple the recipe below) and share with your friends. 


The oil content can be added to your liking, if you are on the dryer side you may want more but depends on your skin type. 

1/2 C. Pumpkin Puree (organic please, no sugar added)

2-4 Tsp. Coconut Oil  

1-2 Tbs. Olive Oil 

1/2 C. Organic Granulated Sugar

1/2 C. Brown Sugar 

Crushed Clove (2-5) 

1 Tsp. Fresh Grated Ginger 

1/4 Tsp. Ground Nutmeg 

1 Tbs. Chopped Fresh Rosemary

1-2 Tbs. Dried Lavender 

Mix together and store in a mason jar. It can last a while. I keep mine in the fridge and thaw it out an hour or so before I use it. Be careful not to mistake it for a treat and spread it on your morning toast, ha! I always love to hear what you think. Send me a shout out on Instagram #thefoodathlete #letfoodbeyourmedicine #pumpkinbodyscrubadubdub 

                                          Mint pea soup 

Pea Mint Soup

2 cups shelled peas (frozen is totally acceptable and delicious) If you are using frozen just buy a handful of fresh too, you will add some to the pureed at the end. 

2 tbs coconut oil

1/2 green apple chopped 

1/2 small yellow onion chopped

1/4 C. chopped fresh mint

1 tsp coconut sugar

1/2 C. veggie broth (low sodium)

2 tbs pumpkin seeds (toasted)

pink salt and pepper to your taste

Cook all ingredients (save just 1/4 C. fresh peas for after blending) in a medium pot over low to medium heat for approx. 15 minutes. Try not to overcook so you can preserve the fresh flavor of the peas as well as its bright beautiful color. I threw mine in a NutriBullet to blend but your blender or food processor will work too. After blending add 1/4 C of the fresh peas to add a little bite to the soup.  Garnish with fresh mint, toasted pumpkin, sliced apple, anything you like. It's delicious cold too, I keep mine in a mason jar in the fridge. You can also freeze it and save it for later. Enjoy!

                                      veggie sesame roll

Sesame Soy Paper

Shelled Edamame, bout 1/4 Cup

Shallots (diced, 1/2 small bulb)

S & P to you taste

Grilled Asparagus Tips 2-3

Coconut Oil

Lemon Juice (fresh squeezed)

Grated Carrots (looks just like Salmon Roe, haha! cute!)

Grated Ginger

Scallions (cut off just the bottom and trim top, slice lengthwise) 2-3

Watermelon Radish (diced)

For the Edamame Spread

Pan cook in a little coconut oil (the spray oil is easy and helps control portion) edamame, shallots ginger, S & P, then throw that yummy mix in the NutriBullet and blend til smooth-ish. I like it a little chunky, gives it that organic feeling,with a bit of a bite to it. Mix in the diced watermelon radish.

The Arrangement

Spread the edamame mix onto the soy paper. Now you can get creative here too and if your feeling like you want a more sturdy roll layer a Nori (seaweed) wrap on the soy than proceed. Top the spread with asparagus, scallions, and cucumber and roll it up.

Slice into pieces and top with the grated carrots. 

If you like spicy like me, try my signature Wasabi-Mud = Wasabi paste, lemon juice, and pickled ginger. Mix and dip!!


infused Water

-filtered water

-citrus of choice ( lemon, lime, grapefruit, tangerine)

-fresh herbs of choice (basil, rosemary, mint)

-slice and add to water. refrigerate and sip as needed for happy hydration

-for infused ice cubes, divide into cube trays, freeze and pop into liquids for cool hydration flavor




              Adzuki Bean Spaghetti (w/dairy free basil pesto)

2-3 oz. Adzuki Bean Spaghetti/ I use Explore Asian (has 20 g protein per 2 oz)

8 asparagus stalks/ break in half (easier to eat than shoving a giant stalk in your mouth, unless you have your date feed you)

tbs of chopped shallots

12 yellow cherry tomato

1/4 C. basil

1 Tbs + 1 Tsp tahini

salt and pepper to taste. I almost always use pink himalayan salt and I always grind black peppercorns fresh

Braggs Liquid Aminos (spray bottle)


olive oil

pistachio nuts

toasted pumpkin seeds to top

Dairy Free Basil Pesto:

In my magic bullet, (you can put it in a food processor too). Blend basil, a handful of pistachios, squeeze 1/2 lemon juice salt pepper to taste (as you like) start with a few tbs. of olive oil and add as needed for desired texture. So, I added a tbs. of tahini to mine, and used less olive oil but it's up to your taste buds if you like the nutty flavor of tahini. 

For the rest of the dish: Grill or bake the asparagus. I rub tahini and spray a few spritz of the liquid aminos on the stalks. The oil from the tahini is all you need so you don't need more olive oil to bake or grill. Why aminos you ask?  They are an amazing, soy sauce sub,  gluten-free, complete protein (vegetarian diet lovers product), that has just the perfect amount of salty flavor. Careful not to  over cook the asparagus or they lose all their nutrients. It's nice if the stalks have a bite (crunch) to them. Also, if you bake the tomato so they get slightly blistered they act almost as their own sauce if you pop them when added to spaghetti. I sometimes just throw them in raw. The yellow ones are usually very sweet and juicy so I hope you get lucky and get a good batch. The farmers market is where you score the best ones!

Boil the spaghetti takes literally 5 minutes if that. It's so silky, I sometimes even eat them plain as a snack they are soo delish.

Then you put together this dish by mixing all the ingredients, it's pretty self-explanatory. And you can see my photo if you need help. As you can see I'm not too scientific with my directions, it isn't baking, thank goodness so I really just throw things together. Everyone is different in respect to taste buds and depending on what you have been noshing on during the day, you can 100% use your veggie of choice if asparagus isn't your cup of tea. This should make a few servings, remember, portion control. It's a thing.

. Bon Apetit!  Let me know how it goes.