Mixed Salad with avocado, smoked salmon and goat cheese

  • 1 cup raw baby organic spinachlunch
  • 1 cup romaine organic lettuce
  • 1/2 cup grated carrots
  • 1/4 cup sprouted mung beans
  • 1/2 organic tomato
  • 2 slices smoked salmon
  • 1/4 organic avocado
  • 1/4 cup organic red and yellow pepper
  • 1/4 cup crumbled goat cheese
  • 1/4 cup diced organic cucumber
  • 1/4 cup pea shoots
  • 1 tablespoon chia seeds
  • 1 tablespoon olive or avocado oil
  • 1 tablespoon balsamic vinegar

Date Bars


Dates are known as nature’s candy.  As you see below they are rich in anti-oxidants, and combined with almonds – which have qualities that can lower cholesterol – are a wonderful replacement for a candy bar or other dessert.  They are super satisfying and provide a great pre-or post workout snack.

  • 3 cups pitted dates
  • 1 cup coconut flour
  • 1 cup almond butter
  • 3 cups almond or cashew meal
  • 1 cup maple syrup
  • 1-2 teaspoons almond extract
  • 1 cup chocolate chips and 1 tbs coconut oil

Put the dates in the food processor a cup at a time, with a little coconut flour, or you can chop the dates by hand, but they need to be finely chopped. Add to the rest of the ingredients and mix well. Press into a large tupperware or other plastic container. Melt chocolate with coconut oil and spread on top of date mixture. Put in the fridge just until set. Turn out onto cutting surface and cut into small squares. Can be frozen and eaten straight out of the freezer.

I cut these bars into about 48 pieces.  Each has 125 calories, 3.2g protein, 9.3g carbs.  As an added note, date palm is rich in sugars; palmitic and organic acids; linoleic, lauric, myristic and other fatty acids; vitamins A, B1, B2 and traces of vitamin C; niacin; potassium; calcium; iron; magnesium sulfur; phosphorus; chlorine; copper; and beta-D-glucan, a dietary fiber. Dates are a good source of phytochemicals, such as phenols and carotenoids which are responsible for a reduced risk of developing degenerative diseases, such as cancers,  cardiovascular diseases,  and diseases related to low immune function.  Almonds can lower the risk of cancer and lower cholesterol. The high calcium level of almonds may lower the risk of colon and rectal cancers. The high levels of antioxidant flavonoids in the almond skin help to inhibit the oxidation of low density lipoproteins, thereby reducing the formation of plaques in the arteries.

Energy Bars


  • 3 cups old fashioned oats
  • 1 cup almond butter
  • 1 cup honey
  • 4 cups of any combination of the following:
    Cranberries, walnuts, almonds, coconut, flax meal, chia seeds, sunflower seeds, pumpkin seeds, raisins


Mix all ingredients, put into a large baking pan, cut into squares and bake at 300F for 30 minutes. The bars come out soft and chewy. They can be frozen. One small bar is a great mid morning snack, or post workout snack.

A small square is about 200 calories.