A Hint of Mint

A Hint of Mint


MINT // relieves indigestion

Mint (Pudina) is packed with antioxidants and phytonutrients that can work wonders for your stomach.

The menthol present is pudina helps the enzymes necessary for digestion. They relax the smooth muscles of the stomach, reducing the chances of indigestion and spasms. They can also act on these muscles to activate them and help work more efficiently to carry out digestion.

Pudina is also known to calm stomach cramps and help beat acidity. According to Ayurveda practitioners, it is also very beneficial for patients suffering from IBS. In fact, mint extracts have been used to coat tablets meant to relieve symptoms of IBS. It helps the muscles in the stomach relax and promotes overall digestion.

Drink a cup of mint tea after every meal by either boiling leaves along with a few green tea leaves or on their own for maximum benefit.

Since having to change up my “diet” I have been giving new ingredients a chance. We all know mint leaves smell great and we like its flavor in our gum but how many of you all have reached towards this herb when cooking?

I have many friends that discuss their GI struggles with me so I really hope you are reading this today. I do wish you will find ways to incorporate mint into your meals and teas so that you can get some form of relief!

Today’s dish can be used 1 of 2 ways. The quinoa can be cooked as a side dish and placed with other dishes or it can be cooked how we cooked it the other night…chicken included. Round 1 included chicken and round 2 (the next day) included just the quinoa. This meal was super easy and I hope you guys love it!

Coconut Curry Chicken Skewers with Ginger Quinoa

(Feeds 2-4)


2 tablespoons coconut curry paste (international aisle)

1/4 cup coconut milk

4 chicken breast fillets, sliced (or buy already on skewers in meat dept)

1.5 cups uncooked quinoa

1 tablespoon finely grated ginger

1/2 cup chopped cilantro

1 green onion finely chopped

1 teaspoon sesame oil

5 mint leaves chopped

1/2 lime, cilantro and mint to garnish

  1. Place the curry paste and coconut milk in a bowl and mix to combine
  2. If not bought pre-made, thread the chicken onto skewers and place on a baking tray
  3. Spread the curry mixture over the chicken to coat
  4. Place quinoa in a large sauce pan, add 2 cups+ of water or chicken broth, place on medium-high heat until boiling, lower heat to low and keep lid on and cook until fluffy (1o minutes or so) Make sure to check from time to time to ensure not all liquid has been cooked out
  5. Cook the skewers under a pre-heated oven on Broil for 5-7 minutes or until cooked through
  6. Place the quinoa, ginger, cilantro, onion, mint and sesame oil in a bowl, toss to combine
  7. Divide the quinoa between serving plates, top with the chicken and serve with lime, mint and cilantro.
  8. ENJOY!

Side note, I have decided to track down here how many days I have been free from a cold or sinus infection aka IMMUNE SYSTEM HEALTHY!

44 days


Cauliflower Power

Cauliflower Power

CAULIFLOWER // aids in cancer prevention.


There are dozens of studies linking cauliflower-containing diets to cancer prevention, particular with respect to bladder, colon, breast, prostate and ovarian cancer.

This connection between cauliflower and cancer should not be surprising since cauliflower provides special nutrient support for several body systems that are closely connected with cancer development as well as cancer prevention.

Several research on this delicious veggie have revealed that it has compounds to resist cancer; it literally has the ability to eliminate cancer enzymes!

If that doesn’t make you want to race to the store, get you a head of cauliflower and devour it right then and there, I am not sure what else will…except for maybe for this recipe that is as easy as it gets! No joke.

Cilantro Lime Cauliflower “Rice”

(feeds 2-4)

1 Head of Cauliflower

2 Tablespoons Refined Coconut Oil

1 Teaspoon Celtic Sea Salt

Juice from half a Lime

Fistful of Cilantro

  1. Add one small head of cauliflower (cut in florets) to a food processor (or blender) and pulse until is reaches the consistency of rice
  2. Heat coconut oil in a saute pan until melted
  3. Add the cauliflower “rice”, the juice of 1/2 a lime and the salt
  4. Cook 3-5 minutes
  5. Top with a handful of cilantro
  6. ENJOY!





AVOCADOS // contain a fat in them that allow you to absorb nutrients from plant foods.

When it comes to nutrients, the total amount of them is not the only thing that matters. We also need to be able to absorb them…move them from the digestive tract and into the body, where they can be used.

Some nutrients are “Fat Soluble,” meaning that they need to be combined with fat in order to be utilized. This includes: Vitamin A, D, E & K and antioxidants like caroteniods.

So, not only is an avocado extremely nutritious, it can dramatically increase the nutrient value of other plant foods that you are eating.

After learning this little factoid about avocados, I started adding them to every meal possible, especially if a green is a part of the dish. For example, smoothies with kale, omelets with arugula or simply just a salad that doesn’t have avocado already added. Honestly though, to me, it seems like a no brainer…who wouldn’t want to maximize their nutritional intake??

Now, this recipe I am about to share I cannot take credit for. This amazing salad was dreamed up by Miss Morgan Elizabeth Rollo. Not only is it addicting but since it contains avocados, you get to maximize your nutrient intake –win, win!


(Feeds 2-4)

1 bunch of organic kale

2 avocados

2 lemons

1/4 cup pine nuts

1/2 cup feta or parm cheese

grapeseed oil

  1. With your hands, tear the kale off of it’s stems, place into bowl and continue to tear or chop into smaller pieces
  2. Once the kale is torn into pieces, begin to massage it. Think of this action as the “pre-digestion” stage –it will make it easier to digest. Your mouth and stomach with thank you.
  3. Lightly drizzle the kale  with grapeseed oil. You truly will only need around 4-5 cap fulls of grapeseed oil
  4. Toss that salad
  5. Place the pine nuts in a saute pan on low to medium heat. Keep your eyes on this process, as pine nuts can burn very easily if unattended. Once they are done, pour on top of the salad.
  6. Dice both avocados and place on top of the salad
  7. Add in the cheese
  8. Juice 1.5-2 lemons into the salad bowl and toss. If you are a big lemon fan like I am, squeeze both lemons.
  9. ENJOY!

If you want to add more protein to this salad, some chicken on top would be extremely easy.


Vitamin (A)wesome

Vitamin (A)wesome


SWEET POTATOES //  are one of the best sources of Vitamin A.

A Large sweet potato has more than 100% of your daily recommended intake according to the US Food and Drug Administration.

Vitamin A is an antioxidant powerhouse and is linked to anti-aging benefits, cancer prevention and the maintenance of good eye sight.

Sweet potatoes are also rich in B5, B6, thiamin, niacin, riboflavin and due to their orange color–rich in carotenoids.

These bad boys are low in sodium, low-fat and have fewer calories than white potatoes. Unfortunately, they are higher in sugar that white potatoes.

Sweet potatoes are almost always incorporated into our nightly meals not only because they are delicious, but also for how easy they are to make. A lot of the time, I just throw a few in the oven when I get home from work to have as a simple side dish but lately I find myself adding as many protein and nutrient-rich additives to my foods as I can. Mainly because I have ADD and get annoyed by repetition but also because I find a way to incorporate as much protein as possible to every meal. It physically makes me feel better, gives me more energy and keeps me fuller longer. If you know me well, you know I am like a newborn baby and require a meal or snack every 3 hours. Now that I know I am not absorbing my meals fully, this makes much more sense.

When it comes to cooking in my home, I like to choose simple recipes…4-5 ingredients tops and nothing fancy. The stuffed sweet potatoes pictured above were quite the hit and I will be cooking them much more. What makes this side dish fun is that you can change the theme up in so many ways. The night I cooked this, we had a more “southwestern” theme. A few peeps have requested this recipe, so here you go!


Feeds 2-4

  • Sweet potatoes (4)
  • 1/2 can of black beans
  • 1 ear of fresh corn
  • 1/2 cup shredded mexi-cheese
  • Avocado (1)
  1. Preheat the oven to 450 degrees
  2. Wrap the sweet potatoes in foil and place directly on the rack. The sweet potatoes will cook anywhere from 60-90 minutes depending on size. In the meantime, go hang on the couch, workout, get some work done, etc. etc.
  3. I prefer the freshest ingredients possible so that is why I chose an ear of corn vs canned corn. To save time, feel free to use canned corn. If you want deliciously crunchy and fresh corn niblets, fire up that grill and get it ready for your ear of corn. Once the grill is hot, place the corn (still wrapped in its husks) directly on the grill and cook until ready. Cook time ranges anywhere from 10-20 minutes so start grilling the corn when your sweet potatoes have around 20 minutes left in the oven.
  4. While the corn is on the grill, empty half of the canned black beans in a sauce pan, turn heat to low/medium and cook until corn is ready. Make sure you are stirring occasionally so that the beans don’t thicken up and dry out.
  5. Once the corn is fully cooked, place the corn vertically on a plate and with a serrated knife, cut downwards removing the delicious corn niblets. For this recipe I only used 3 out of the 4 sides in the corn. If you want more or less, that is up to you. Now, add the corn to a mixing bowl.
  6. At this time, your sweet potatoes should be done cooking. Remove them from the oven, unwrap them from the foil and let them cool down before you stuff them.
  7. Remove your beans from the stove, strain the excess juice and then add the beans to your mixing bowl of corn.
  8. While stirring the corn and beans together, slowly sprinkle in your desired amount of shredded cheese until melted into mixture.
  9. Open up your sweet potatoes and scoop out a small portion in the middle with a spoon, making room for your stuffing.
  10. Add the mixture to your sweet potatoes, stuffing them as full as you would like
  11. Top with sliced avocado
  12. Stuff your face and enjoy!

This was just a side dish to our meal that night, but if you add quinoa to it and a side salad, that is all some need for a meal. Not to mention, the leftovers make for a quick lunch the next day. I hope you enjoy this as much as we did! Happy Friday!