The Power of Spices and Herbs!

So technically spices and herbs are veggies in a dried up, crushed or shredded form. They contain millions of healthy antioxidants, flavors and are known to heal the body with things like Alzheimer’s to cancer! Plus they are calorie free!!! So add them to everything and have some fun. YAY

  • Oregano : Contains six macronutrients of vitamin K, which is bone building and tons of antioxidants. This little herb can also help with the stomach flu, so next time your tummy is hurting put a little in your soup. 🙂


  • Sage : Helps with sore throats and also helps with memory.


  • Curry Powder : Very anti-inflammatory is shown to protect against cancers such as breast cancer, colon and stomach cancer! Put it on your meats, soups and veggies.


  • Parsley : Another one that prevents cancer… did I mention you should add spices to everything? lol. Clears toxins in the body and helps with water retention. Also helps with PMS ladies!


  • Rosemary : Helps with heterocyclic amines… your probably asking “what the hell is that?!” .. They are free radicals that can cause cancer from cooking with a too high of a temperature when grilling and sautéing foods. Add some rosemary before you slap it on the grill and you’ll be better off since rosemary prevents the formation of these little suckers. 😛 Also helps with memory and mental alertness so next time you have to cram for a big test, put some on your salmon for dinner and you’ll be set!


  • Cinnamon : Helps with blood sugar level, helps you metabolize glucose better and helps with hunger pains. Also can help with heart disease and diabetes too! I add cinnamon to all kind of stuff! Toast, oatmeal, coffee, in my almond butter.. you name it.. I love it!


  • Nutmeg : Can prevent cavities! But also can help with anxiety, digestion and can help prevent wrinkles too!  Put it in coffee, add it to some chili.. YUM.


  • Cumin : Tons of Iron in this little spice! Helps boost immune system so you’ll be less likely to get sick, boost your brain power and help with energy level.


  • Cayenne Pepper : Put it in any Mexican dish to spice it up, put it in hummus or some chili. This spice and warm you up in the winter and rev up your metabolism to burn some extra calories!


  • Ginger : Add to muffins, pancakes, waffles, oatmeal, and even ice cream. This can help with an upset stomach, help people pay attention better, help with memory and can also help  with muscle pain.


  • Turmeric : Works as an anti- inflammatory agent as well. Reduces toxins and helps with any kind of joint pain you might have.


  • Basil : I love me some pesto! But its known to booth the cardiovascular system, helps with headaches, fevers and calms nervousness.


  • Thyme : can help with anti-aging and heart health, put it in your tea in the mornings 🙂


  • Saffron : This is a very good spice if your depressed because it helps as an anti-depression like Prozac does. You can put it in rice dishes and pastas.


Tosca Reno’s Heart-healthy Irish Stew

I love me some Tosca Reno .. If ya’ll don’t know who she is… look her up, truly and inspiration! She’s all over the place now within the fitness and health world. She has her own Clean-Eating books and everything!


You’ll Need:

2 lb beef tenderloin, cubed

2 large yellow onions, diced

4 large carrots, peeled and chopped into chunks

2 large parsnips, peeled and chopped into chunks

1 turnip, peeled and chopped into chunks

12 red skin baby potatoes, halved

4 large cloves of garlic, minced

2 cups of green cabbage, coarsely chopped

1 tbsp. olive oil

1 tbsp. coconut oil

4 cups low sodium beef stock

4 tbsp. tomato paste

2 springs of fresh rosemary

2 tbsp. of dried thyme

1 tbsp. unrefined sea salt

1tbsp ground black pepper

1 tbsp. herbs de province

1 tbsp. low sodium soy sauce

2 cups water

1 loaf of whole grain bread (optional)

  1. Heat oils in large pot of Dutch oven over med- high heat
  2. Add onion and beef, and cook around 8 min till beef is brown on each side. Stirring frequently to keep it from sticking.
  3. Add carrots, parsnips, turnip, potatoes and garlic and mix well. let cook 10 min.
  4. Stir in stock, tomato paste, and seasonings except rosemary. lay rosemary springs on top of mixture.
  5. Reduce heat to a slow simmer for about 1 hour.
  6. Add cabbage and let simmer for another hour.
  7. Remove and discard rosemary springs, add more water id stew is too thick.
  8. Serve into bowl and serve with bread.

Stuffed Chicken Breast Dinner


Serves 3

You’ll Need :

3 bonless, skinless , free-range hormone free chicken breasts

2 springs of fresh rosemary, chopped up

2 tbsp. EVOO

3 wedges of low-fat laughing cow cheese or I like my Almond (Dairy free cheese) in Motsarella

The zest of 1 lemon

3 cloves of garlic , minced

2 cups of Arugula  (or you can use whichever Spring mix you have)

3 oz Fire roasted red peppers , Drained

salt and pepper

How To:

Combine oil, lemon zest, garlic and rosemary into shallow bowl and coat each chicken breast with mixture, leave in bowl and let marinate for 2 hours.

Pre-heat grill. Season both sides of the chicken breast with a little dash of salt and pepper and grill until cooked through, with no pink center.

Cut the chicken breasts in half but don’t cut all the way though to almost make a “sandwich” look. Spread or place cheese inside the chicken and stuff the arugula, red peppers inside of the chicken.

Serve with a veggie side, brown rice or a yummy salad.

(Oxygen Magazine Inspired)

Grilled Pork Chops with asparagus and baby potatoes


(Serves 4)

You’ll need:

4 Pork Chops

Seasoning or marinade of choice (I used a little natural BBQ sauce, garlic powder, oregano, rosemary and cilantro)

1 container of sliced mushrooms

1 group of fresh asparagus

2 lbs.  of baby potatoes  (like Yukon or red potatoes)

2 tablespoons of EVOO (Extra Virgin Olive Oil)

Preheat oven to 450. And light your grill!

Marinate or spice the meat according to directions of as preferred. and place on grill.  (Grill till centers aren’t pink anymore)

Wash, trim the ends and place the asparagus into a steamer bowl above a pot of boiling water and cover. (steam till tender)

Sauté mushrooms in small skillet till tender. (I like to  use olive oil or a dairy and soy free butter called Earth Balance. You can find it at any grocery store pretty much)

(Put potatoes into large bowl, and mix with EEVO, a dash of salt and pepper, oregano, and a little garlic if you like into the mix, and toss potatoes around till they are covered with mixture. Transfer potatoes to large baking sheet and spread out evenly. Roast potatoes will they are nice and golden and soft in the center.

Once all is cooked .. serve!. And top your Pork chop with the mushrooms! YUMMMMMM