gluten free

Eat This: Non-GMO & Gluten Free Mediterranean Bites

Eating healthy and living that busy lifestyle don’t exactly go hand in hand. It can get challenging, especially if you are vegetarian or have any food allergies/restrictions. I always try to eat fresh food whenever possible, but when I heard about this new line of vegetarian, gluten free and non-GMO project verified frozen falafel bites, I had to give them a try.

These protein and fiber packed lil bites come with tzatziki sauce and are available in four different flavors: Kale, Garlic Pesto, Southwestern and Sweet Potato. They are packaged in a resealable pouch for added convenience and freshness.
Nates Mediterranean BitesThe bites are super convenient since they are pre-cooked so all you have to do is thaw them out and they’re good to go! Additionally, you always have the option to cook them in the oven, microwave or fryer.

I decided to try the Kale flavor first. I cooked them in a toaster oven for about 12 minutes. In the meantime, I whipped up a little arugula salad with feta cheese and used the included tzatziki sauce as a base for my dressing (adding in some oil, lemon juice and a little salt and pepper). I served it with some beet hummus (from Trader Joes) and some fresh pita bread. The results? Insanely yum and I can’t wait to try the rest of the flavors!
Healthy Mediterranean Food

Nates Mediterranean Bites hit retail stores in June and are currently sold at Sprouts grocery stores nationwide.



Sweet Potato, Black Bean & Quinoa Stew

Someone recently told me, while laughing, that I chose the worst winter to come back to Massachusetts. Hah…Hah. Thankfully I really don’t have anything to compare it to. The last full winter I experienced was back in 2001. So far, I’ve shoveled 3 times, the last time was yesterday and in some weird way I enjoyed it. Other than that the truth is, I’m freezing…all the time…which leads me to my recent soup obsession. All I’ve been craving lately is a big, chunky, hot bowl of soup, the kind that warms your insides and fills you up. So, if you have some time on your hands and want to make the most delicious winter stew ever, I suggest you make this. I prepped all of my veggies the night before to save on time. (recipe from Oh She Glows)


  • 1 cup uncooked red quinoa, rinsed and drained
  • 1/2 tbsp coconut oil
  • 3 garlic cloves, minced
  • 2 cup diced sweet onion
  • 1 jalapeno, seeded and diced
  • 1 large sweet potato peeled and chopped into cubes
  • 1.5 tsp ground cumin
  • 1 tsp chili powder
  • 1/2 tsp ground coriander
  • 6 cups vegetable broth
  • 1.5 cups cooked black beans (one (15-oz) can rinsed and drained)
  • fine grain sea salt and black pepper, to taste
  • 1/4 tsp cayenne pepper (or red pepper flakes)
  • 2 handfuls Spinach or kale leaves
  • toppings: avocado, cilantro, tomatoes, green onion

Veggies1. In a medium-sized pot, cook quinoa according to directions on package. Once its done, remove from heat, fluff and then keep it covered until ready to use.

2. Meanwhile, heat oil in a large pot. Add garlic and onion and sauté for a few minutes over medium heat. Season with salt and pepper. Now add in the jalapeno and sweet potato and sauté for 5-7 minutes more.

3. Stir in the cumin, chili powder, coriander, and broth. Bring to a boil and then reduce heat to medium and simmer for about 18-20 minutes uncovered, or until the potatoes are tender.

4. Just before serving, stir in the cooked quinoa, drained and rinsed black beans, cayenne, and spinach or kale. Season with salt and pepper to taste, adding more spice if desired.

5. Garnish soup with cherry tomatoes, cilantro, green onion & avocado.

6. Slurp, smile & enjoy the warmth.
Sweet Potato, Black Bean & Quinoa Stew

Breakfast: Power Smoothie Bowl

There’s something about eating a smoothie rather than drinking it that makes it more enjoyable. Maybe it’s the simple act of using a spoon and treating it like a soup. I’ve always thought that eating soup is kind of delicate and sophisticated. Unless you pick the bowl up and slurp it, you’re almost forced to eat it slowly. When you actually take the time to eat your food, to really taste it, you end up enjoying it more. Not only that, but you will be less likely to overeat since you’ll be giving your body time to process the food and signal to you when it’s full.

This recipe is really simple and packed with protein, antioxidants, and a bounty of whole-food ingredients. It is also insanely delicious and will leave you feeling satisfied and filled with energy.

I made the smoothie by blending the ingredients below in my Magic Bullet:
– 1 frozen banana (sliced)
– About 3/4 cup of almond milk (I filled the bullet half way…didn’t actually measure it out)
– 1 spoonful of chia seeds
– 2 spoonfulls of almond butter
– 2 scoops of superfood smoothie mix
– 2 shakes of cinnamon

All of the ingredients I used can be found at Whole Foods
smoothie ingredientsbanana and almond butter smoothie with fresh berriesbanana and almond butter smoothie bowl with fresh berriesPour the smoothie into a bowl and top with shredded coconut and goji berries. Serve with fresh berries and enjoy!

Side Note: For those of us who don’t have time to really enjoy breakfast during the week, this delicious power smoothie bowl can be easily adapted to fit your busy lifestyle. If you already have a Magic Bullet then leave the smoothie in the mug and top with berries. You can also use some kind of travel mug or mason jar. Just pour the smoothie into the jar, top with berries and off you go!