Saturday Motivation


You need to think and plan for your goals to be reached


Info Friday


Think about what your trying to achieve… are you feeding the beast or fighting it?

Recipe Wednesday

Sugar Snap Pea and Carrot Soba Noodles


170g soba noodles

2 cups frozen organic edamame

280g (about 3 cups) sugar snap peas or snow peas

6 medium-sized carrots, peeled

½ cup chopped fresh cilantro (about 2 handfuls)

¼ cup sesame seeds


Ginger-sesame sauce

¼ cup reduced-sodium tamari or soy sauce

2 tablespoons quality peanut oil or extra-virgin olive oil

1 small lime, juiced

1 tablespoon toasted sesame oil

1 tablespoon honey or agave nectar

1 tablespoon white miso (optional)

2 teaspoons freshly grated ginger

1 teaspoon chili garlic sauce or sriracha


  1. To prepare the vegetables: Use a chef’s knife to slice the peas in half lengthwise (or just roughly chop them). Slice the carrots into long, thin strips with a julienne peeler, or slice them into ribbons with a vegetable peeler.
  2. To make the sauce: whisk together the ingredients in a small bowl until emulsified. Set aside.
  3. Bring two big pots of water to a boil. In the meantime, toast the sesame seeds: Pour the sesame seeds into a small pan. Toast for about 4 to 5 minutes over medium-low heat, shaking the pan frequently to prevent burning, until the seeds are turning golden and starting to make popping noises.
  4. Once the pots of water are boiling: In one pot, cook the soba noodles just until al dente, according to package directions (probably about 5 minutes), then drain and briefly rinse under cool water. Cook the frozen edamame in the other pot until warmed through (about 4 to 6 minutes) but before draining, toss the halved peas into the boiling edamame water and cook for an additional 20 seconds. Drain.
  5. Combine the soba noodles, edamame, snap peas and carrots in a large serving bowl. Pour in the dressing and toss with salad servers. Toss in the chopped cilantro and toasted sesame seeds. Serve.

NOTES: Make it vegan: Sub agave nectar for the honey.

Make it gluten free: Buy certified gluten-free, all buckwheat soba noodles and use tamari instead of regular soy sauce. Make sure your miso is gluten free, if using.


Recipe Wednesday

2 medium sweet potatoes (1 pound total)

1 cup red-wine vinegar

1/2 cup sugar

4 black peppercorns

1 large red onion, sliced

1/4 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

8 (6-inch) flour tortillas

5 cups baby spinach (about 4 ounces)

1 cup shredded part-skim mozzarella

4 teaspoons olive oil


  1. Microwave potatoes on high until tender (about 15mins)
  2. Meanwhile, in a medium saucepan, combine vinegar, sugar, and peppercorns; bring to a boil and stir to dissolve sugar. Place onion slices in a medium heatproof bowl; pour hot vinegar mixture over onion and let stand for 10mins. Drain onion slices and transfer to a plate to cool
  3. Split cooked potatoes open with a knife; remove flesh and transfer to a bowl (you should have about 1 cup). Use a fork to mash potato with salt and pepper; divide potato filing among for tortillas. Top each with 1 heaped cup spinach, ¼ cup cheese and another tortilla
  4. Heat a large non-stick skillet over medium-high heat. Working in batches, heat 1 teaspoon oil and transfer 1 quesadilla to skillet; cook until quesadilla is crisp and cheese is melted (about 3 minutes per side). Transfer cooked quesadilla to serving plate. Repeat with remaining oil and quesadillas, cut in quarters and serve each with ¼ cup pickled onions.

Recipe Wednesday

Toasted Oat Muesli

1 ½ cups rolled oats

½ cup sliced almonds, coarsely chopped

3 tablespoons flaxseeds

½ cup dried banana chips and/ or raisins

½ teaspoon ground allspice or ground cinnamon

3 ½ cups milk of your choice


  1. Preheat oven to 180 degrees . Spread oats evenly in a 38x25x2cm baking pan. Bake for 8 minutes. Stir in almonds and flaxseeds. Bake for 8 to 10 minutes more or until oats are light brown and almonds are toasted, stirring once.
  2. Cool in pan on a wire rack. Add banana chips and allspice; stir to combine. Serve with milk.
  3. Place muesli in an airtight container; cover. Store in the refrigerator for up to 2 weeks.