Green-Machine Bowl

I love making these bowls because they are so quick and you can essentially add anything to them following this guide: carb, protein, vegetable, fat. brussels bowl


  1. Cook 1/4 cup quinoa with 1/2 cup water for about 15 minutes or until the water is fully absorbed. If all the water is soaked up and the quinoa is still dry, add more water until quinoa is light and fluffy
  2. Cook brussels sprouts with my “Brussels Sprouts” on how to cook the perfect brussels sprouts
  3. Add 1/2 an avocado and/or 1/2 cup edemame beans. Sometime the edemame beans don’t suit well with my stomach so I will use tofu for the protein
  4. Combine all the parts in a bowl w avo bowl

w carrot

Superfood protein smoothie

This smoothie is great to have any time you wish to enjoy but I always make it after a workout. Having liquid protein after a workout is essential is building and feeding your muscles. No, you will not look like a male bodybuilder with protein. Everyone needs protein. After a workout liquids are best to have because they get into your system and are broken down the quickest. It is important to have this protein within a window of 20-30 minutes after your workout. Why? Because in that time your muscles will readily accept carbohydrates and protein. smoothie


  1. In a blender, crush 5 ice cubes. 
  2. Add 1/2 banana(frozen or fresh), 4-5 frozen strawberries, about 1/3 cup frozen blueberries, 1tbs flax seeds, 1tbs chia seeds, 1tbs maca powder, and one scoop of Perfect Fit (or any other vegan) protein
  3. On top of all that, add a dash of chocolate or regular coconut water and a cup or more of almond milk, and blend
  4. If the smoothie is very dry, add more almond milk or water

*A handful of spinach or kale can be added and other super foods can be replaced to your liking.

Perfect Fit protein can be purchased here:


This is a flavor packed twist on regular oatmeal. Feel free to replace some of the ingredients with your favorites. oatmeal


  1. Measure out 1/2 cup of Irish oats(or steel cut) and put in pot
  2. Add 1 cup of water to the pot with oats and cook on medium to medium-low heat for about 10-15 minutes or until the oats are cooked and absorb all the water
  3. When the oats are done, place them in a bowl and add cinnamon, maca powder, flax seeds, chia seeds, cocoa powder, almond butter, and Perfect Fit Protein to the oats
  4. Mix all those ingredients together with oats, it should be very dry at this point
  5. Stir in almond milk accordingly to the preferred consistency
  6. Add blueberries or bananas and honey or agave on top

Purchase Perfect Fit protein here:


These are great to pop in your mouth for a quick snack, add to oatmeal, add to yogurt, or whatever you please. These balls are full of healthy fat to give you energy and fuel your body. powerball


  • handful or two of raw almonds
  • handful or two of raw walnuts
  • 1tbs hemp seeds
  • 1 heaping tbs chia seeds
  • 1 heaping tbs flax seeds
  • 1/2-1 tbs coconut oil
  • 1tbs unsweetened cocoa powder
  • a couple shakes of cinnamon
  • handful of dried apricots
  • 2tbs of peanut butter


  1. Combine all ingredients in a food processor 
  2. Add 1-2tbs of water and add more if needed
  3. Form into balls and refrigerate


Healthy Hot Chocolate

This is a lovely treat to have on a chilly winter day or whenever your taste buds are craving a nice cup of coco.

Recipe:hot coco

  1. In a microwave safe cup/dish, measure out one cup of almond milk(or preferred nut milk) and a dash of chocolate Zico coconut water. Microwave for 1.5 minutes
  2. While that is microwaving, combine 1tbs unsweetened cocoa powder, 1tbs Perfect Fit Protein, a dash of cinnamon, 1/2 tbs stevia, and a dash of vanilla to a mug
  3. Add the wet mixture to the dry slowly, stir as dry ingredients are being added

Perfect Fit Protein can be purchased here-


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