Eat well with these great recipes!  


  • 5 large, ripe avocados
  • Juice of 1 (large) or 2 (small) fresh lemons
  • 1/2 cup finely diced white or sweet yellow onion
  • 5-6 minced or finely diced garlic cloves
  • 1/2 finely chopped jalepeno pepper (discard seeds and membrane)
  • 1 chopped, fresh roma tomato (with skin)
  • 1/8 tsp. kosher salt​
  • 1/2 c. (packed) chopped, fresh cilantro
  • Fresh ground pepper to taste

Slice each avocado in half by scoring the entire avocado lengthwise. Twist apart the halves and remove the pit by carefully inserting the blade of a sharp knife in to the pit and twist out (spooning out works as well). Cut into quarters lengthwise and peel off the outside skins. Place quarters into a large bowl and use a pastry knife to mash the avocados. 

Add the remainder of the ingredients to the avocados and combine with a spatula. 

Garnish with a few sprigs of fresh cilantro and a dash of chili powder. Serve with your favorite, sturdy tortilla chips.

Just remember, a little goes a long way. Avocados are packed full of nutrients but also calories. Portion out a few tablespoons to be safe. 


This is one of my early morning favorites! It’s so quick, easy, and nutritious --and did I mention delicious?

Explore your creative side by blending up your own variations to this basic recipe. If you aren’t using frozen berries or fruit you may want to add a few ice cubes to give it a slushy consistency.

In a rush? Take it with you in your favorite travel mug.

1 to 1-1/2 c. apple juice or favorite juice (water works just fine too) 
1/2 c. plain or flavored Greek yogurt (great for protein)
 1 c. fresh or fresh-frozen berries or fruit (strawberries, peaches, blackberries, blueberries)
2 T. wheat germ, toasted 
1 small-medium banana (ripe)

Toss in a handful of kale if you have some handy. 

Place all ingredients in a blender and give it a whirl until well blended.  Mmm!

Serves 1-2.

holy guacamole!



Kids love these, and you’ll love the fact that those last two bananas won’t go to waste...
Preheat oven to 400 F.

2 medium-sized, ripe bananas

2 large egg whites 

1 c. low-fat buttermilk

3 T. olive oil

1-1/2 c. whole wheat flour

1/2 c. old fashioned rolled oats

1/2 c. wheat germ, toasted

1 tsp. baking powder

1 tsp. baking soda

1 tsp. nutmeg

1/2 tsp. cinnamon

1/4 tsp. salt

1/2 c. brown sugar

In a large bowl combine all dry ingredients. In a medium bowl, mash the bananas, add the egg whites and lightly beat. Stir in the buttermilk and olive oil and mix well. Add the wet/banana mixture to the dry ingredients, stirring just long enough to moisten. (There may still be a few lumps in the mixture.)

Use baking cups or spray/oil muffins tins, spoon in batter evenly and bake for about 20 minutes at 400 F.

Makes about 12 regular muffins.

mixed berry smoothie