HEALTH FORTUNE: THE TAROT CARDS OF FRUIT

Pick a Fruit, any fruit  or Pick a Card, any card! The choice is always yours and both fruits and cards accurately  reveal the path of your lifeline. If your like myself where your loyalty is divided  between being a hard core fruit lover and being a big believer in destiny and tarot cards, so it’s quite hard for me to lean towards one direction or another.  The good news is that both fruits, and destiny with tarot cards weirdly enough share our health fortune!

On one side, my special fruits hold a special place in my spirit, because they really do influence my spirit whether I’m feeling peachy, sweet as cherry pie,  or sometimes even going bananas for the wrong men! It’s quite obvious that I have my head wrapped around these fruits! On the other hand, the tarot cards hold another place in my spirit. If you’re a believer in the universe like myself, and manifesting positive energy, then the tarot cards are a great guide to pick up on both positive and negative energy in all areas of life. Both fruit and tarot cards, have an impact on our mind, body, and spirit to some degree, however if you look at the facts, picking a fruit hands down really does have a bigger impact!

By eating a diet rich in fruits , you are automatically reversing your health fortune without understanding the  reading of tarot cards! Eating a food plan with adequate amounts of fruit reduces the  risk of chronic diseases like cancer, diabetes,  heart attack , stroke, obesity, and high blood pressure.

 Benefits of Eating Fruits

• Most fruits are naturally low in calories, sodium and fat – with zero cholesterol!
• Fruits provide many essential nutrients that we need more of, including:
  • Potassium – Important to help combat high blood pressure, a risk factor for heart disease. May also reduce the risk of developing kidney stones and help to decrease bone loss.
  • Dietary fiber – Important to help reduce blood cholesterol levels and may lower risk of heart disease, obesity and type 2 diabetes. Also important for proper bowel function.
  • Vitamin C – Important for growth and repair of all body tissues and keeps teeth and gums healthy. Provides antioxidant defense against infection and disease.
  • Folate (folic acid) – Helps the body form red blood cells and helps reduce the risk of birth defects.
• Fiber-rich fruit satisfies your hunger with fewer calories, helping you to maintain a healthy body weight.

Fruits are a source of phytonutrients or compounds that naturally occur only in plants and are associated with a wide range of potential health benefits. Phytonutrients work synergistically with the vitamins, minerals and fiber in whole fruits to help reduce disease risk.

http://www.wymans.com/health-benefits-fruit ( the above chart of fruit benefits taken from this site)

So after reading the above information, are  you more in favor of  picking a tarot card of Fruit? Infact, at #zenonaplate the past month I have been picking tarots cards of fruits with these simple food dishes I have been creating in my kitchen, and I’m here to show you how to make this year one of good fortune in health!

                                      #ZENONAPLATE ORANGE AND APPLE CHILI TOFU

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INGREDIENTS

2 Cans of Organic Mandarin Oranges

1 Frozen Broccoli Rabi -1 bag

1Frozen carrots and pea bag

1 Cup of Water

1 Cup of Apple cubes (Apple cut up) (seasoned in Cinnamon

1 ½ cup of cherry tomatoes ( seasoned in ginger)

Half a block of Tofu  1 cup to 1 ½ cup of cubed tofu

Amy’s Organic Medium Chill (Vegan, GF)

1 lemon

Olive oil

Cinnamon

Salt

Honey

Ginger Seasoning

DIRECTIONS

Heat Burner and use half a tablespoon of olive oil and let it spread around pan. Next pour frozen contents of vegetables on pan and start cooking, and add water. Cook for a few minutes before pouring the whole can of oranges including the juice to cook with.  Season lightly with salt. Once the vegetables with the oranges have cooked and most of the liquid has decreased , either set aside or if there is extra liquid drain the veggie mix in a strainer. Next, in a separate bowl combine tofu with the seasoned apples, and cherry tomatoes, and squeeze juice from  half a lemon and mix in bowl. Next, get a new pan or clean the one just used and start all over again. Heat the burner to a low to medium for tofu. Put the olive oil in the pan and spread over the pan. Next add the tofu mix and cook for a few minutes until you see tofu turning brown, and then add the can of vegan chili and cook for a few minutes before squeezing the other half of the lemon on the tofu, and cook for one more minute, and then on a separate plate put on top of orange veggie mix. Use second can of oranges as extra flavor to add to the green. Use a tablespoon of juice and some extra oranges to garnish.

#ZENONAPLATE SWEET STRAWBERRY AND CINNAMON CHICKPEA SALAD

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INGREDIENTS

3 1/2 cups of organic spring mix

One lemon

3 tablespoons of chopped nuts

One cup of drained chickpeas seasoned in cinnamon

2 cups of sliced strawberries mixed with stevia

2 tablespoons of olive oil

DIRECTIONS

Combine all ingredients except lemon. Squeeze half lemon on salad and add two tablespoons of olive oil and mix around. #cooking light tip: Rather than go for full fat processed dressings you can season the vegetables or fruits you choose before mixing them to the salad for more flavor. Adding fruit to a plain salad packs more flavor as well besides the basic veggies

#ZENONAPLATE CAULIFLOWER RASPBERRY ALMOND MASH

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This is a great recipe to sub for regular mashed potatoes with heavy butter.

INGREDIENTS

2 1/2 -3 cups of cauliflower

1 1/2 Tablespoon of vanilla

1 carton of almond dream vanilla yogurt

1 tsp of white balsamic vinegar (can sub regular balsamic

1/4 tsp of salt

1/4 tsp of nutmeg

1/2 cup of raspberries

1/2 tsp of coconut oil

DIRECTIONS

 Boil the cauliflower for around 15 minutes until heads are soft enough to be smashed or blended. Then drain the heads and run cold water over the cauliflower and put in blender and put rest of the ingredients and blend. Please note once finished blending you can always season more accordingly to taste with extra salt, honey, or lemon. You can also replace the almond yogurt with coconut, soy, or Greek if you want dairy.

#ZENONAPLATE PEPPERIFIC PEAR DISH

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INGREDIENTS

2 pears( skin and chop into cubes)

2 Tablespoons of honey

1 cup of mixed color bell peppers

2 Tablespoons of mint

1 lime squeezed

1 tsp of cinnamon

Salt

Olive oil

DIRECTIONS

Remove the skin and seed of the pears and chop into cubes. Then in a separate plate take tablespoon of honey and cinnamon and mix around with the pears. Next heat pan and put olive oil in and spread around until pan is oiled up. Take pears and cook for a minute and then add the peppers and add half of the lime for juice and season with salt and add 1/2 cup of water to the pan. Then add mint leaves and then cook until mix has softened and water reduced. Then add another tablespoon or less of honey and sprinkle cinnamon and lime juice to finish flavor . This makes a nice and quick side dish for the holidays and beyond!

             

             #ZEONAPLATE SALMON COOKED IN THE MIXED PEAR 

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#ZENONAPLATE APPLIC-IOUS BAKED CHICKEN

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INGREDIENTS

1 Tablespoon of Olive Oil

4  Tablespoons of White Balsamic Vinegar

2 unsweetened  5 oz cartons of Apple Sauce

1 Tablespoon of Honey

1 lemon

Fresh Oregano

Fresh Thyme

Coconut Flour or your choice of GF- ¼ cup on a plate

Chicken Tenders (Natural , skinless, and boneless)

One Apple Sliced

Salt

DIRECTIONS

Clean Chicken and set aside. Then in a bowl mix olive oil, balsamic vinegar, applesauce, juice from half of lemon squeezed  and set aside. Get baking tray out and use tin foil to place on top of pan. Then take chicken tenders season lightly with salt and  coat in Coconut Flour and then dip in apple mixture and set aside on tinfoil in baking pan. Repeat the process until you have all chicken tenders laying across horizontally on the pan. Then take the fresh thyme and oregano and scatter evenly on each chicken piece. Then take a slice of an apple and place directly on top of each chicken. Squeeze the remaining half of the lemon for extra flavor.  Bake Chicken Tenders at 350 degrees for 15 minutes, and check middle to see if it’s done, if not bake for a minute or two longer.

#ZENONAPLATE FRUIT-SMACKING GOOD PASTA

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INGREDIENTS

1 Bag of Green Beans

2/3 pint of cherry tomatoes mix with ginger seasoning

Amy’s Organic Chunky Soup

3 oz of blueberries half a carton of 6 oz

half a lemon

Half an apple or bit more cubed with cinnamon

One carton of a 5 oz unsweetened applesauce

Add a few pieces of basil

1 ½ Tablespoons of Tapioca Flour GF (or your choice of gf)

Soybean Noodles (Boil for 15 minutes) 3 Cups

DIRECTIONS

Boil Soybean Noodles for 15 minutes and then put in a drainer and run cold water over noodles and set aside. Cut up  green beans in half and put in a small square-baking pan that has been greased with olive oil. Then pour Amy’s Organic Chunky Soup in pan, and Mix with green beans and season with salt lightly.  Add the seasoned apples with cinnamon and cherry tomatoes with the ginger to the mix. Then add the blueberries and scatter basil, and Squeeze half lemon on mix. Then Bake for 15-17 minutes at 350 degrees Fahrenheit. Take out and cool for a few minutes before adding Tapioca Flour to thicken sauce in the mix. Then scoop out a cup of noodles or more and half cup or more of the sauce and bon appétit!

#ZENONAPLATE ENERGZING BANANA BREAD

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Sweetened naturally with bananas, apple sauce, date sugar, and honey

Servings is 20 servings makes 2 loaves

Nutritional Information per serving

Calories : 92 Calories Net Carbs: 17 grams Total Carbs: 18.4 grams Fiber: 1.3 grams Sugar 6.6 , 1 gram of Fat

INGREDIENTS

2 EGGS

Half a lemon squeezed

2 bananas smashed

½ cup of plain fiber rich Greek style coconut milk cultured

2/3 cup of unsweetened Apple Sauce

2/3 cup of pumpkin puree

2 Cups of GF All Purpose Flour

1 Teaspoon of Cinnamon

2 teaspoons of pumpkin pie spice

½ teaspoon of salt

½ teaspoon of baking soda

½ teaspoon of xanthan gum

¼ cup of date sugar

3 Tablespoon of Chopped Nuts

1 packed of organic coffee (I used chocolate flavor)

1 teaspoon of vanilla Extract

2 ½ Tablespoons of honey

Garnish: Dried Fruit  (Top with dried fruit or nuts)

DIRECTIONS

Turn oven to 350 degrees Fahrenheit. In a separate bowl beat the two eggs with half the lemon juice. Then in a separate small bowl mash the bananas until they are soft enough to be mixed with the eggs. Then add the applesauce, yogurt, pumpkin puree, vanilla extract, and mix until uniform. Then add the remaining ingredients except coffee packet, nuts and honey. Then add coffee packet in and mix, and then fold nuts in and mix until dough is uniform. Pour in batter  two small bread pans that have been oiled up. Use Spatula to even out batter on top and garnish with nuts on top or dried fruits.  Then take out and cool off.

SOUTHWEST TURKEY WITH ALMOND GRAPEFRUIT ZUCCHINI

INGREDIENTS

GRAPEFRUIT PUREE COOKED IN ALMOND MIK AND ZUCCHINNI

2 Grapefruits- Cut up into slices or quarters with skin removed

1 cups of unsweetened almond milk

1 Tablespoon of oil

1 Tablespoon of Honey

Two packets of Stevia or 2 teaspoons

14 Zucchini  sticks

2 teaspoons of tapioca Flour (GF)

#ZENONAPLATE SOUTHWEST TURKEY CHILLI

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SAUCE FOR THE GROUND TURKEY TO BAKE IN AFTER COOKED

1 Cup of Tomato puree or crushed tomatoes ( I did the puree)

½ cup of Organic Salsa

½ cup of organic canned sweet peppers

3 cloves of garlic chopped

1/3 cup of white onion chopped

½ tsp of salt

¼ tsp of pepper

¼ cup of cilantro (fresh)

Ground Turkey

1 lb or less of natural lean ground turkey meat

¼ cup of Coconut Flour

1 Egg

¼ cup of Crushed Almond

Salt

White pepper

Olive Oil

Turkey cooking broth to add more flavor or you can use another broth to add flavor like veggie

1 lemon

DIRECTIONS

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FOR THE SAUCE

Combine and measure all ingredients out and mix in a separate bowl until uniform and set aside.

FOR THE TURKEY

 Preheat oven to 350 degrees Fahrenheit. Mix ground turkey with one egg, coconut flour, season with salt and pepper, and crushed almonds until meat is consistent.  Then heat burner on medium and put a serving of olive oil. Then put ground turkey and cook and break up meat with cooking utensil so that it become broken pieces of ground meat as your cooking. Pour ½ cup of cooking broth to add more flavor along with half of the juice from a squeezed lemon, and cook until meat is no longer pink and not overly well done. Next, once meat is finished in a square baking pan that has been oiled up so meat and sauce don’t stick. Pour sauce in first, and then pour half of the meat into the baking tray.  Then place some extra cilantro on top and put into oven for 15 -17 minutes. Take out of the oven and serve on a piece of lettuce.

ZUCCHINIS

Turn burner on to medium. Put a bit of olive oil put the zucchinis in the pan and season with salt and pepper start cooking for a minute in half and then add the almond milk. Cook for another minute before adding around cup in half of cut up grapefruit and cook until the grapefruit has been in puree form, Add a few more tablespoons of almond milk, and a tablespoon of honey and cook for a few more minutes. Then add a few teaspoons of flour to thicken the almond milk and grapefruit puree into sauce.  Then add a bit more sweetener like stevia to make the sweeter flavor balance out the acidic flavor of the grapefruit. Then your ready to serve with the meat mix.         

For more information go to www.zenonaplate.com

DESSERT FORECAST: A LIGHT FLURRY OF SWEETNESS!

The forecast in Dessert this season calls for light airy wholesome ingredients that don’t make your mood cold or weigh you down, whereas last year's forecast was a cold frontal storm of butter with a crazy blizzard of white refined sugars! The good news is that although it’s cold outside, you can make  it so hot inside! Infact, the weather forecast has been been unpredictable because those hot foods (metabolism boosting) often bring in warm fronts throughout the winter often shaking up the weather forecast for desserts! Global shifts in the health movement have transitioned from those colder ingredients like refined sugars, white flours, and heavy dairy for 2016 into a light flurry of sweetness!

HERE ARE A FEW WAYS TO GET A DELIGHTFUL FORECAST!

Throw off the cold forecast by taking those classic desserts and making it a bit warmer to make this winter a light flurry of sweetness! (the recipes below are highlighted examples of these principals) 

1. Avoid butter, heavy cream, refined sugars, and gluten

2. Replace butter with avocado, coconut oil, almond butter, or olive oil 

3. Use Natural Sugars instead of white sugars from Honey, coconut nectar, date sugar, coconut sugar, Agave light, Maple syrup 

4. Try replacing refined sugars from whole fruits like apple sauce, bananas, dates, prunes 

5. Look for ways to add protein through the  ingredients flour, (protein powder, garbanzo flour, oat flour, coconut flour) , eggs, egg whites, Greek style yogurt 

6. Replace milk and dairy  with non dairy alternatives, powdered peanut butter, almond butter, cashew butter

7. Look for ingredients that are packed with fiber

FRENCH VANILLA HOLIDAY COOKIES (GF, DAIRY FREE)

PREP TIME: 15 Minutes COOK TIME: 12 Minutes TOTAL TIME: 27 Minutes

Nutrition per serving plain without the frosting: Makes 22

91 Calories , 14 net carbs , total carbs :16  Fiber: 2 grams Sugar: 5 grams Protein: 2

Total Fat: 2 grams

INGREDIENTS

1 Egg,

½ Cup plus ¼ cup of Coconut Milk lite SoDelish

2 Tablespoons of Coconut Oil

1 Cup of Sweet Rice Flour

1/3 cup of Coconut Flour

½ cup of Enjoy All Purpose GF  Flour

1 Tablespoon of Vanilla

1 Teaspoon of Baking Soda

1/4tsp of Xanthan Gum

1/3 cup of honey plus 1 Tablespoon of honey at the end (at the end)

1/3 cup of Stevia, or Xylitol

½ tsp of salt

¼ cup of water plus 3 tablespoons of water to make more moist

1 Packet of French Vanilla protein packet shake

¼ cup of water and (3 tablespoons of water at the end)

Coconut oil for greasing the pan

FROSTING

2 6 oz of cartons of coconut vanilla Greek Style yogurt

1 ½ Tablespoon of Honey

½ lemons peeled and remove seeds and one quarter of lemon with skin

2 Tablespoon of powdered peanut butter

1 Tablespoon of Stevia

Dark Chocolate Chia Seeds – 2 Tablespoons

DIRECTIONS

Preheat Oven to 350 Degrees Fahrenheit.  Mix all ingredients in a bowl except one tablespoon of honey  and 3 tablespoons of water until the end to make the dough more moist.  Grease a cookie formed tray or sheet, or you can roll out the dough and used cookie cutters. Once you are finished pop in the oven and put in for 12 minutes. Don’t go longer than that or you can pop out a minute earlier for the cookies to be more moist.

FROSTING

Slice the lemon in half and remove the skin of one half and the seeds and then take a quarter of the other half of the lemon and use that to throw into the blender mix. Use the coconut yogurt and the remaining ingredients except the dark chia seeds and blend until consistent. Then take a teaspoon for frosting and use on top to decorate cookies with chia seeds.

NOTES: To make vegan you can replace  one egg with Two Tablespoons of Flax Seed/ Flax meal mixed with Two Tablespoons of Water

#ZENONAPLATE VANILLA FRUITCAKE (GF, DAIRY FREE)

No refined sugars, butter, cream, or gluten, Can easily be made vegan, and the cake itself without the frosting has no dairy

PREP TIME:  10 Minutes  COOK TIME: 60 minutes TOTAL TIME: 1 hour and ten minutes

Serves 20 pieces

Nutritional Information per Serving

Calories : 124 , Net Carbs: 23 , Total Carbs :24 Fiber 2 grams, Protein: 2 grams, Total Fat 2.2  Sugar: 11.0 grams

INGREDIENTS

3 Eggs

1 tsp of white vinegar

2 4 oz cartons of unsweetened applesauce

1 Tablespoon of Vanilla

1  small Carton of Coconut Milk Vanilla Yogurt Greek style (5-6 ounces

1 small Carton of Almond Vanilla Yogurt  (5 -6 ounces

1 ½ avocado peeled, skinned removed and pit

1/3 cup of honey

1 tsp of xanthan gum (corn starch gf can be used)

1 ½ tsp of baking soda

½ cup of stevia or xylitol

1 cup of gf Sweet rice flour

½ cup of tapioca flour (gf)

2/3 cups plus two tablespoons of fruits bit (mix of dried fruit your choice

DIRECTIONS

Preheat Oven to 350 degrees Fahrenheit.  In a separate bowl beat the three eggs and add the white vinegar to the eggs to help keep that fluffy texture. Then add coconut yogurt, applesauce and mix. Then in a blender place the raw avocados with the almond yogurt and blend until puree form, and then add to the bowl of liquids and add honey, vanilla extract, and start mixing until uniform. Then add all the dry ingredients except the dried fruits. Then fold the dried fruits in the batter and mix evenly. Then take a medium size circular cake pan and use coconut oil to grease so dough doesn’t stick. Then pop in the oven for 60 minutes. Take out and cool for 15 minutes. The inside of the cake once you cut in should be a bit gooey moist from the applesauce, but the outside golden

NOTES: To make recipe vegan: Replace eggs with 6 Tablespoons of Flax Meal or Chia Seeds and 12 Tablespoons of Water mixed with the seed or flax meal. 

#ZENONAPLATE CHOCOLATE PUMPKIN BLUEBERRY MOUSSE/FROSTING 

Prep Time: 5 Minutes

Nutritional Information per serving for 2o people above as cake frosting

Calories: 22, Net Carbs: 4, Total Carbs: 4 Fiber: .6,  Sugar: 3 grams Protein, 1 Total Fat: 0

Nutritional Information per serving for 3  as a mousse

Calories: 144 calories, Total Carbs: 27 grams, 4 grams of Fiber, 23 grams of Net Carbs, 9 grams of Protein,  Sugar 20 grams

INGREDIENTS

 2 Greek Vanilla Yogurt 5.3 ounces

½ pumpkin puree

2 tsp of cocoa

1 can of unsweetened Apple Sauce

1/3 cup of blueberries

2 Tablespoons of Monksugar or Stevia

½ tsp of nutmeg

1 Tablespoon of Honey

½ tsp of xanthan gum

¼ tsp of Cinnamon

DIRECTIONS

In a blender combine the above ingredients and garnish with dark chocolate chips and blueberries

NOTES: To make vegan replace Greek Vanilla Yogurt with Almond yogurt or Coconut dairy free Greek yogurt. 

To find out more go to www.zenonaplate.com

SKINNY DIPPING 101: THE NAKED TRUTH OF A HEALTH FOODIE!

There is something about “skinny dipping” that to everyday person like myself seems like your playing with fire! Skinny-Dipping is perhaps one of the few things besides jumping out of plane with a parachute, that many people contemplate checking off their lifetime bucket list! 

So it got me thinking, how does the act of skinny-dipping converge with the food we eat? The definition of Skinny Dipping is the risqué activity of swimming in the nude, whereas the foods that we eat everyday can be quite risky, but aversely to the definition of skinny-dipping, the more skinny-dipping we do with our foods the less risk there is! Therefore, eating a diet rich of whole foods without the extra additives, salt, refined sugars, and added white flours that most food manufacturers, and restaurants add to foods can be quite harmful in the long term not to just our waistlines but our mind, body and spirit too!

I have learned over the years, the real naked truth of a health foodie, is not low fat, fat free, sugar free, or 100 % vegan, or excessive calorie restriction, rather it’s about eating food in it’s most naked form, and natural state as possible. The more natural something is, the more balanced your body, mind, and spirit will be.  That’s why at #zenonaplate I’m all about not just making weightloss come easy, but about giving you the basics to empower your food choices to be balanced for your mind, body, and spirit. The #zeonaplate idea of "Skinny-Dipping" your food from cooking to eating out is pretty basic, and it’s simple as our ABC’s.  Get ready to finally go "Skinny-Dipping", the #ZENONAPLATE WAY, the one with your food, no pool or ocean required!

SKINNY DIPPING 101

1) THE WHOLE AND REAL FOOD DIET APPROACH : Forget sugar free, low fat, fat free, and diet labeled foods because these often have extra hidden chemicals and additives that wreak havoc on our metabolism , digestive system, energy levels, and mood. Avoid and cut down on packaged foods, and sweet drinks as much as possible unless it’s organic or mostly made of whole food /natural ingredients in the label.

2) MAKE THE WORDS “FRESH” AND “NATURAL” PART OF YOUR LINGO : Get Familiar with the terms “ fresh” and “Natural,” and apply to this idea every time you eat versus “ calories, and restriction. “

3) FORGET COUNTING CALORIES: At #zenonaplate we want you to remove the notion “Calories in vs. Calories out” and focus on TYPES OF FOODS, PORTIONS, AND NUTRIENTS.  Pay attention to portions, ingredient labels of course ingredients you can pronounce. 

4) GO GLUTEN FREE: I’m a big proponent of this because gluten is processed and is pretty much in all breads, crackers, and pastas.  By going gluten free your automatically cutting out most starchy breads and white-floured pastas, so you have less to think about or analyze when eating. There are so many options now with the gluten free movement,, and most of these gluten free products are packed with more fiber and protein than typical breads, pastas, and crackers.

5) CUT BACK ON MOST DAIRY AND EAT IT WITH A PURPOSE: Our immune system is in our gut, and most people aren’t aware that many times they suffer from allergic reactions or sensitivities to dairy or lactose intolerance.  Many times too much dairy, or the wrong types of dairy like cheese and butter can cause inflammation on the digestive track, and can lead to a myriad of digestive issues like gas, bloating, irritable bowl, cramps, and inflammation.  Try swapping out milk for plant-based milk like coconut, almond, soy, or rice. The same thing goes with ice cream or frozen yogurt try swapping it out for non dairy ice creams. Eating dairy like Greek Yogurt that has good bacteria for rebalancing our guts is fine, unless you have a dairy allergy, and some cheeses like goat cheese when eaten in moderation are less processed so they are easier on the stomach.

6) COOK LIKE A BEGINNER: Get Comfortable with Cooking Simple, even if you are an expert chef! Eating healthy boils down to spending some time cooking simple dishes. Many times the commercial culture of the food industry and restaurants replay the theme that complex gourmet and decadent foods are the most delish! Learn to get yourself and if you have a family comfortable with cooking and eating basic dishes from whole food ingredients. You would be surprised how easy it is to become super creative using basic ingredients (see  recipes below)

7) DRINKING 101: Make water your bestie throughout the day. Hydrating and drinking sufficient amounts of water throughout the day is essential for you mind and body, not to mention great for your metabolism. Eliminate Soda whether it’s diet from your food plan completely, and try the alternate of incorporating carbonated water with slices of  fruit to add sweetness. Also, if you’re a big juice drinker, besides the green juice, try removing high sugary juices like cartons of orange juice, apple juice, and pineapple juice and eating whole fruits instead of slurping sugar! For alcohol, it's best to drink wisely and in moderation per week rather than daily. Excessive, frequent, and daily drinking  of alcohol hinders our health goals, as well as slows down our metabolism, and alters our mind body connection,  and spirit(mood). It's best to be smart about your  drinking habits.

8) KEEP IT SIMPLE WHEN EATING OUT: The reason why people pack on weight with eating out is that they tend to eat with their eyes before their mind. Keep your order options as basic as the food chain.  Ask the waitress what are the lighter options before ordering. Modify your meal to have sauces on the side, or ask them to cook with olive oil over butter. Choose Mediterranean style restaurants over other cusines ,because these restaurants tend to be on the lighter side focusing on a whole food-eating concept. Ensure that you are eating a balanced meal with a lean protein, healthy fat, healthy carb, and of course veggies.

Choose either an appetizer or dessert, don’t make eating out a pass to a full buffet! Eating out doesn’t have to jeopardize your health goals, and you can still enjoy trying different restaurants.   If you are craving dessert then remember to miniaturize it by sharing it with one or two people, and go for whole food desserts that are flourless.  Also, try researching restaurants that have lighter options.  

9) GO GREEN! The power of Green foods within your diet is super important. Whether you juice daily with a variety of greens or eat your greens too, don’t underestimate the power of packing up on enough greens. Green rich foods detox our bodies, boost immunity and create a more alkaline environment within our bodies. The antioxidants that green give us neutralize the body and clear out toxins.

10) EAT NAKED! The naked truth on a health foodie is eating as basic as possible with the notion of  whole food dishes whether you cook or are eating out.  The more complex a dish sounds avoid it.  Go for basic options like salads, grilled fish, chicken, lean meats without heavy sauces, and skip the bread or fried appetizers, opting for grill options, raw, or plant based appetizers.

11) SHOP THE PERIMETER OF THE GROCERY STORE:  Focus 80% of your cart on foods in the perimeter.  Realign your Shopping with the Food Pyramid guidelines.

12) BECOME OK WITH HEALTHY FATS: Healthy Fats, typically plant based are  necessary in your daily food plan for your metabolism to burn, to protect immunity, and ward off certain diseases. (Check out my past post on healthy fats vs. unhealthy fats)

13) MAKE A COMMITMENT: With any lifestyle change, it’s important that you make a commitment through your time spent preparing healthy foods and educating your self.  Make time to go to the grocery store weekly, pack healthy snacks or lunches, or plan ahead to cook a few meals a week rather than eating out, and always be a step ahead by researching healthier options to eat out.

14) LEARN TO RECREATE YOUR FAVORITE DISHES: Replace your favorite dishes with healthier versions. Become familiar with my post on skinny swaps and start replacing those heavier favorite recipes with lighter ingredients. This is great idea for those who have a sweet tooth and don’t want to forgo the weekly sweet to just once in while. Make baking those yummy desserts a special time for you or your family to have fun and indulge too, because you deserve to indulge!

15)  FOCUS ON THE POWER OF NOW BY TUNING INTO THAT MIND AND BODY CONNECTION:  At #zenonaplate , the power of the plate is tied to the present moment.  The present moment is key to #zenonaplate food theory because you must be comfortable with how you always feel in the moment and then use  that to empower better lifestyle choices.   At #zenonaplate , the mission is to help you choose the best whole foods that work in align with your body, mind, and spirit. Remember you deserve to the live the best life you can, and that’s honoring yourself through making positive  choices that deeply enhance that mind and body connection. Be ok with feelings that are uncomfortable like fear, sadness, anger, depression,  anxiety, and have the ability to let go, and make choices that are empowering.

#ZENONAPLATE SKINNY DIPPING RECIPES

BREAKFAST IDEAS

Omlette:  Made with one egg, ¼ cup of almond milk, two egg whites  some salt and pepper with cilantro, cherry tomatoes and mixed peppers and a side of  grapefruit

Cantaloupe with gluten free oats and two tablespoons of Chia Goodness with Chocolate Almond from Earthly Choice and Unsweetend Almond Milk

Gluten Free Oat Meal with Flax Seeds and Blueberries with one whole Orange and a hard boiled egg

DINNER AND LUNCH IDEAS

#ZENONAPLATE RUSTIC ITALIAN CHICKEN TENDERS WITH BLUEBERRIES

Ingredients

MAIN ENTREE

One Can of Amy’s Organic Rustic Italian Soup

Skinless and boneless chicken tenders (natural without hormones)

Coconut flour

Blueberries

Olive Oil

Salt and Pepper

SIDE DISH

Broccoli

 Corn

 Almond Cheese

Crushed Organic Tomatoes in Puree with BasiL

 Basil

Coconut Flour

Salt

Pepper

Olive oil

Directions: 

Turn oven to 425 Degrees Fahrenheit. In a plate pour coconut flour for chicken tenders to be coated in flour.  Take chicken and clean it, and then coat lightly with olive oil and dip in coconut flour. In a pan pour half the soup and  then lay chicken straight on baking pan that has been oiled up. Pour the second half of the Soup on the chicken, and make sure it’s evenly distributed and coated with the chicken. Then scatter blueberries on top of the chicken, and you are ready to pop in the oven. Bake for 15-18 minutes and then take out and serve.

Side Dish:

The side dish is super easy.  Olive oil the pan and heat the burner to medium heat, and  put broccoli, and corn in the pan and cook for a few minutes before adding  whole can of crushed tomatoes in puree. Season lightly with salt and pepper, and cook for around 4 minutes before adding a few tablespoons of coconut flour or corn starch or your choice of flour to thicken the tomatoes into a sauce.   Add Almond Cheese on top of pan once sauce has thickened and cook for another minute.

#ZENONAPLATE BUTTERNUT SQUASH SAUCE WITH FISH AND IN A PASTA

INGREDIENTS

2 Cups of Butternut Squash cubed (Boil for 15 minutes until soft enough to blend down)

½ cup of Coconut Milk Lite

½ Tablespoon of Coconut oil

1 Tablespoon of Fresh Cilantro

1 Tablespoon of Honey

½ tsp of Salt

For the Fish

4 Tilapia Filets

2 Bell Peppers Cut Up

Seafood Seasoning from Simply Organics

Lemon Slices for each fish

PASTA

Brown Rice Pasta linguine

Cherry tomatoes

Dried Cranberries 7-11)

Ginger

2 cups Spinach

1 cup of boiled cubed butternut squash

1 lemon

olive oil

Directions for The Butternut Squash Sauce and Fish:

Boil two cups of butternut Squash for 15-18 minutes. Then drain in a strainer and put the butternut squash in the blender, with the coconut milk, cilantro, honey, coconut oil, and salt and blend unit it’s in puree form, and Set Aside. Then preheat oven to 375 Fahrenheit for Tilapia filets.  Season the tilapia filets with salt, pepper,  and seafood seasoning. Place cut peppers and squeeze lemon juice over fish, and place one lemon slice over each piece of fish, and pop in the oven for 28-30 minutes, and then take out.

Directions for the Pasta

Boil the noodles according to the package, and once done set aside in a strainer. In a sautéed pan that has been oiled with olive oil pour 2 cups of spinach with handful in half of cherry tomatoes with two  or three lemon slices, and season with ginger. Cook for a minute before adding a cup of water and some dried cranberries. Cook for around four –five minutes until water has lessened and then add the pasta and then add the sauce and mix around and cook for another minute.  Then add the cubed cooked butternut squash and mix around until evenly distributed .

#ZENONAPLATE ORANGE THYME CHICKEN TENDERS 

Ingredients

Marinade

8 Tablespoons of GF Soy

1 Tablespoon of Light GF French dressing

2 Oranges – Squeeze Juice

¼ tsp of salt

3 Tablespoons of Fresh Thyme

1 Orange Sliced Up

3 Tablespoons of Fresh Thyme

Olive Oil

Chicken Tenders (Skinless and Natural)

Veggie Mix

Olive oil

Frozen Zucchini Slices

Mushrooms

lemon

1 Cup in half  of Imagine Tomato Soup

Coconut Flour

Salt

pepper

Directions:

Preheat Oven to 425 degrees Fahrenheit. Oil a baking Tray  and set aside. Wash Chicken and then put tenders in the  large bowl that has the marinade mixed up. Combine the first four ingredients of the Marinade before adding the chicken, and then take the fresh thyme and sprinkle around the chicken with marinade. Mix the chicken with the thyme and then let it sit for 10- 15 minutes. Next, take the pan and lay each tender straight next to each other with an orange slice on top. You can squeeze 1 or ½ of an orange for more flavor if you want.  Next pop in the oven for 15-18 minutes. Make sure the meat is fully cooked before you remove.

 Directions for the Veggie Mix:

Heat burner to medium and put olive oil in the pan and let it spread. Next pour the frozen zucchinis and cook for a few minutes before adding the mushrooms and the salt, pepper, and lemon juice. You want the zucchini to dethaw a bit before adding the Tomato Soup. Once the zucchini starts to cook and soften up,  add a cup of tomato soup and cook for four minutes before adding half of another cup of tomato soup and then cook for another minute before adding some tablespoons of  flour (GF) or cornstarch to thicken up the sauce. Once vegetables have fully cooked by being a bit brown, and sauce has thickened you are ready to serve.

#ZENONAPLATE BLACK BEAN LINGUINE WITH ALMOND HONEY BASIL SAUCE

Ingredients

Black Bean Linguine 3 Cups

Shrimp -12

Pasta Sauce

2 Cipollini  onions- diced and minced

2 cloves of Garlic - diced and minced

salt

pepper

ginger

1 cup in half of almond Milk unsweetened vanilla , and then another ¼ cup after

3 ½  half Tablespoons of GF Flour or CornStarch ( I used Tapioca Flour)

Olive Oil

2 -3 Tablespoons of Fresh Basil

1 ½ cup of Cherry Tomatoes

1 Tablespoon

 Directions:

Boil Black Bean linguine  for 10-15 minutes., and then pour noodles  in strainer and run cool water over noodles. Leave aside until the sauce with the shrimp is ready. Next,   turn on burner to medium to high and oil pan and wait until  olive oil spreads over the pan. Then put garlic, and cipollini onions in the pan with the shrimp and season with salt and pepper lightly, and cook for a few minutes until shrimp start turning pink.  Then pour a cup of almond milk with handful of cherry tomatoes, and around 2 tablespoons of fresh basil give or take, and cook shrimp in the milk for four minutes or more until it has lessened. Then add another ¼ cup of almond milk and 2 tablespoons of tapicoa flour or cornstarch to thicken up almond milk to sauce. Stir around until the sauce has thickened. If it hasn’t thickened then add ½ to 1 full  tablespoon of flour.  Make sure the shrimp are cooked enough while the sauce is thicker, and if both are done, then you are ready to add the noodles and mix in.  Garnish with chopped almonds and basil.

#ZEONAPLATE CASHEW CARROT GINGER TOFU STIRFRY 

Ingredients

Organic Tofu -1 whole block cubed

Frozen California Veggie Mix

Brocolli Florets

Can of Garbanzo Bean

Organic Field Day Diced Pears-2 Cups

Pacific Brand of Cashew Carrot Ginger Soup

Tapioca Flour(GF) or Corn Starch

Salt Pepper

2 Lemons

Olive Oil

Directions:

 Turn Burner on Medium to High, and pour olive oil in the pan and spread it all around. Next pour frozen  California Mix blend on pan, and add half a cup to a cup of water before adding extra Brocolli Florets to the mix. Next cook for a few minutes before adding can of garbanzo beans, and don’t bother draining the beans because you are going to add the juice from the beans too. This gives it more flavor to veggie mix to cook with.  Cook for a few minutes before adding the two cartons of pears and add the juice from there.  Cook completely until the juice or liquid has really diminished. Once you see veggies have softened, and chickpeas have deflated in then put the veggie mix in a strainer or separate plate. Next, take a clean  pan and turn burner on to medium to high and olive oil the pan. Once the oil has spread  place the cubed tofu in the pan  and start to cook. Squeeze half a lemon on tofu and season with salt and pepper. Keep cooking for a few minutes , and then add one cup of the carrot ginger soup and cook the tofu for a 3 minutes until soup has reduced a bit and then add ½ cup of soup and two tablespoons of flour to thicken the sauce, and stir around until the flour has mixed in, and sauce has really thickened up and then re add the veggies from the strainer and mix in evenly under a low heat.  Then serve with a sliced lemon as a garnish.

For more information go to www.zenonaplate.com