YAY! I’M SO EXCITED TO SHARE MY NEW BAR WITH YOU!

I PROMISE THAT YOUR WHOLE FAMILY WILL LOVE COCO BERRY CRISP

Hi Everyone!

Thank you so much for stopping by my site and for all your support these last few years.

Coco Berry Crisp is my newest baby and I am so proud of it.

I consider myself a foodie, and feel that anything I eat should contain high quality ingredients as well as taste phenomenal.

Science has shown that people can utilize food to enhance  health, metabolism and mood!

Coco Berry Crisp is dipped in dark cocoa that is a natural mood enhancer, and contains 40 immune boosting anti-oxidants to help fight free radical damage in the body. Anti-oxidants are also amazing for achieving healthy, radiant skin.

Coco Berry Crisp also contains plant protein from Hemp and Soy to help build and maintain muscle and suppress appetite.  Another great appetite suppressant is Fiber! This bar contains 5 grams to keep you feeling satisfied until your next meal.

For the last month, I have been sampling Coco Berry Crisp to most of my family members, friends and current customers and the response has been amazing! I have had comments like “this bar is addicting!” “It’ tastes like a candy bar!” “I feel full for a few hours” and “my husband hates protein bars but he LOVES this!”.

Testimonials and reviews are great, but taste buds differ from one person to the next and the only way to really understand how good this bar is, is to taste it yourself! And I look forward to your thoughts and suggestions!

You can order a box through our site by clicking here (free shipping)

or order 1 bar to taste before committing to a whole box by clicking here

CHECK OUT WHAT’S INSIDE! 

* 100% natural ingredients

* 100% of servings of fruits & veggies in 1 bar

* 100% of most of your daily recommended vitamins

* 40 anti-oxidants

* 10 grams of plant protein (hemp & soy)

* 5 grams of fiber

* less than 200 calories

* less sugar than an apple

* less carbs than a bowl of oatmeal

The summer is approaching and most people are on a mission to slim down.  You can certainly lose weight on bland chicken and tasteless steamed veggies but why eat that, when you can eat something delicious!

This tangy grilled calamari is low in fat, calories and carbs. This dish is also packed with slowly digesting proteins that will help keep your appetite at bay while helping you in sculpting your new summer body.

Tie those aprons and let’s get cooking!

Ingredients:

• 1-2 lbs of Calamari
• 2 tablespoons of olive oil
• 1 chili pepper or teaspoon of chili flakes
• 1 garlic clove
• 1 lemon
• salt n peppa

Preparation:

• prep your outdoor, indoor or George Foreman grill
• get fancy like the food network chefs and score the calamari
• throw it in a bowl with 1 tablespoon of olive oil, chili peppers, salt n peppa and chopped garlic
• let it marinade for 10 minutes or longer if you can
• Grill it up! 1-2 minutes per side should be good
• Using tongs or forks, grab the bites and place on a plate
• drizzle olive oil and lemon juice then season with salt n peppa

Place these yummy bites on a bed of mixed greens or just eat them straight!

If you’re uneasy about this recipe, I would suggest eating it out first. You can usually order these at an Italian or Mediterranean restaurant  so you can get an idea of the texture and flavors before venturing into making them yourself.

Can you believe that it’s Autumn already! The weather is cooling, the day is getting shorter and the Holiday season is just around the corner.

Even though this is a beautiful time of the year, many people will find it hard to maintain their healthy eating habits due to the many holidays and family gatherings. How can you say no to a warm pumpkin pie?

When it comes to desserts, I love me a good cookie, pie or even pudding. After a long work week, I like to treat myself to a bite or two of fatty, creamy dessert but during the week, I find ways to cheat.

Check this healthy pumpkin pudding that tastes so fatty, but is low in carbs and sugar!

Ingredients:

• 1 large can of Pumpkin puree (16 oz)
• 2 cups skim milk (I like to use almond milk)
• 2 teaspoons pumpkin spice (cinnamon, nutmeg, ginger)
• 1 box sugar free vanilla instant pudding (1 oz)

Preparation:

• Mix pumpkin puree, pumpkin spice and 1 cup of milk
• Stir and pour other cup until smooth

Mmmmmm…. now you have a decadent, smooth pumpkin pudding minus the fat, sugar and carbs.

Top this with a sprinkle of granola, toasted honey pecans or even some unshelled buttery hemp seeds.

Yay! I love the Holiday Season!

Did you know that Polish women eat an average of 30 lbs of cabbage and sauerkraut a year! American women only eat around 10.  Scientists believe that their abundant consumption of this super food has something to do with their low breast cancer rate. The lowest rate of breast was among women who consumed high amounts of raw or short cooked cabbage during both adolescence and adulthood.

Ingredients:

• 1 lb ground turkey
• 1 medium onion chopped
• 1/2 cup uncooked brown rice
• 1/2 cup chicken broth or water
• salt n peppa
• 1 medium cabbage (strip 12 leaves)
• 2 cups pasta sauce
  

Preparation:

• Preheat oven to 325
• In a bowl, combine rice, meat, salt n peppa and chicken broth
• Boil water and throw your cabbage leaves in for 5 minutes (don’t let it get too soft)
• Stuff your mixture in the cabbage leave and roll
  
• Set your cabbage rolls tightly next to each other in a baking dish
• Pour pasta sauce on top (add a little water to reach 3/4 to the top)
• Cover with Aluminum foil
  
• Bake for 2 1/2 – 3 hours
  

Since posting the smallworld beauty supplements online, I have been receiving many requests on creative ways to incorporate the Slim & Sculpt  protein powder into their day.

Smoothies are always an easy and fast way to consume protein! Throw in some ice, 2 scoops of whey, 1 fruit and even a little plain yogurt…mmmm…

I love mixing it up! I love protein pancakes, protein muffins and one of my favorite recipes is this low carb Peanut butter, whey balls…

Are you ready to fall in love?

Ingredients:

• 4 scoops of Slim & Sculpt vanilla Whey protein (zero fat/ zero carbs)
• 1 cup peanut butter ( I love Naturally More w/ flax and honey)
• 1 cup almond butter
• ¼ cup of each of these: sunflower seeds, sesame & almonds
• ¼ cup dried fruit (I love dates and apricots)
• ¼ cup shredded coconut
• ½ tsp cinnamon

Preparation:

• In a bowl, mix peanut and almond butter together
• In a separate bowl, mix cinnamon and protein powder together
• Slowly incorporate protein into butter mixture
• Add fruit and nut and blend again
• Create mini balls and store in fridge

I love these as a snack or even after a meal if I’m craving something sweet. They’re so rich and decadent that one or two are enough. Be careful of the calories and fat, so be moderate. Portion control still applies here

Enjoy!

In last Monday’s post, I showcased the amazing benefits packed in the super herb, Parsley. I also mentioned that my parents raised me to eat Tabouleh Salad and that it was a staple in my diet. Here’s an easy  recipe that you can make at home.

Ingredients:

• 3 cups of finely chopped flat leaf parsley
• 4 or 5 finely chopped spring onions
• 4 tomatoes medium size chopped into small cubes
• 1/2 cup of fine bulgur wheat
• 1/2 cup lemon juice
• 4 tbs olive oil
• Salt n Peppa

Preparation

• Soak Bulgur wheat in cold water for 30 minutes then drain
• Mix Blugur with chopped parsley, onions, and tomatoes
• Drizzle olive oil, lemon juice and season with Salt n Peppa
• Mix again

How easy was that! Serve this disease-fighting salad along side any main dish. Serve the tabouleh on lettuce leaves for a pretty presentation.

It’s so refreshing, tangy and filling! I love Tabouleh!

Earlier this week, I posted an article about the benefits of super green kale. Soon after, I was bombarded with great emails inquiring about great recipes that incorporate Kale. So I listened, and found a great simple Kale Soup recipe you can cook up for your sweetheart!

Ingredients:

• 1 tablespoon olive oil
• 8 large garlic cloves, crushed or minced
• 1 medium yellow onion, chopped
• 1 cup parsley
• 4 cups chopped raw kale
• 4 cups low-fat, low-sodium chicken or vegetable broth
• 3 medium tomatoes
• 2 cans white beans
• 2 teaspoons Italian seasoning
• Salt n Peppa

Preparation:

• Heat olive oil in large pot
• Saute garlic and onions until clear and soft
• Add Kale and stir until it wilts
• Add broth, beans, salt n peppa, seasoning and parsley
• let it simmer on low for 30 minute

Serve this hearty kale soup with a roasted chicken and whole grain rolls. I love this combo of lean protein, nutritious veggies and whole grains.

Hits the spot every time!

 Love,

Ghada

I am an egg fanatic! I love me some eggs for morning, lunch or dinner. I can eat them sunny side up, over easy, poached, scrambled or my favorite; soft boiled! I love when the yolk is orange, soft and creamy.. Yay for eggs! Did you know that eating two eggs for breakfast could help you shed some weight? click here to read that post.

My favorite kind of food is party food!  Hors d’oeuvres, appetizers, light snacks and trail mix are always perfect bite sizes and I can mix and match to make a satisfying mini meal. I have to admit that the tastiest party food goes to “deviled eggs”. Delicious! Packed with protein and full of flavor, how can anyone not like them! (Unless you hate eggs).

Here is one of my favorite and simplest recipes for deviled eggs:

Ingredients:

• 6 Hard boiled eggs (boiled and peeled)
• 1/3 cup fat free or low fat mayo
• 1 table spoon lemon juice
• 1 teaspoon CURRY (antioxidant properties and Yummy)
• 1 teaspoon ground mustard
• chopped chives
• Salt n Peppa
• Paprika

Preparation:

• Boil your eggs medium to hard
• Peel eggs
• Cut eggs in half and separate your yolks in a different bowl
• Add the mayo, lemon juice, CURRY, mustard and salt n peppa to the egg yolk bowl and start mashing!
• Scoop your egg yolk mixture and place it back in your egg white halves. Try to keep all portions similar.
• Sprinkle some paprika for a tasty flavor and beautiful color
• Finish it with a few sprinkles of chopped chives
• Place your eggs in the fridge for an hour or so to harden them a little.

This is the perfect snack for any party or just a chill night with some friends. Deviled eggs look like they involved a crazy kitchen experience, but in reality you can hook them up in no time. Everyone will love you! You can make these for yourself, and eat 1 or 2 for your mini meals.

Ok, now I’m hungry… I’m going to go make some eggs. Hmmm… I think I’ll go with scrambled today.

Join me Next Sunday for another easy, nutritious recipe.

Love,

Ghada

My mommy always hooked up a mean stuffed pepper filled with tons of beef, white rice and spices.

If you’re watching your carb intake like I am, then here’s a similar tasting recipe that you’ll find just as good. Your man won’t even notice it’s the healthier version.

 Ingredients:

• Sweet peppers
• 1lb ground beef
• 1 cup brown rice
• 1 cup mushrooms
• 2 large tomatoes
• Low sodium chicken broth
• 1 table spoon minced garlic
• 1 table spoon olive oil
• 1 yellow onion
• Salt n Peppa

Preparation:

• Heat the oven. Start the oven and set it on 350 degrees and get it ready for your concoction.
• Prep the peppers. Cut the tops of your peppers and clean them out. Set them aside so they can be ready to be stuffed.
• Prep the rice: In a pot, pour your can of chicken broth and bring it to a boil. Dump your cup of rice and cook it half way, not all the way because you’ll re cook it in the oven again. Put aside.
• Prep the meat mixture: drizzle your olive oil in the wok or frying pan and saute your garlic and onions. Sprinkle in your Salt n Peppa and stir. When you see the onions and garlic turning brown, dump your chopped mushrooms and tomatoes in and cook a little more. When the tomatoes get a little cooked, top it with your ground beef and stir. Brown the meat a little because once again, we’re going to re cook it in the oven.Mix the half cooked rice on top of the beef mixture and blend it well.
• Stuff the peppers. Scoop your meat mixture and fill your peppers full! Organize them in a baking pan and cover with aluminum foil.
• Bake the peppers.  Cook the peppers for 45-60 minutes until peppers are soft and juicy.

Use your oven mitts and pull out the baking pan since it’s going to be very hot and set aside to cool for a few minutes.

The stuffed peppers should be a meal on their own but feel free to serve them with a crisp green salad.

Cooking is so much fun! Enjoy it and watch your lover fall in love with you all over again. Send me a thank you note after you make this.

 Love,

Ghada

Men and women do not share similar ideas when it comes to romance. A woman’s idea of romance involves dressing up in a pair of sexy heels and dining on a roof top overlooking the city of Paris.

Just kidding, we’re not that bad but close enough.

Men are truly simple creatures who are satisfied with the smallest things. According to many men’s magazines, a home cooked meal and a night of cuddling on the couch is more romantic and satisfying than a fancy night out. 

Here’s a great recipe that will spark romance for both you and your partner!

Ingredients:

• 1 Yellow onion
• Ground Turkey pack
• Some Mushrooms
• 1 Red Sweet pepper
• 2 eggs
• 1/4 cup Natural ketchup
• 1/4 cup Honey Mustard
• Salt n Peppa
• 2 Whole grain rolls
• 2 Sweet potatoes

Preparation:

First, turn the oven on 375 degrees to get it warmed up. You’ll need to baking trays. One for the burgers and the other for the sweet potatoes.

BURGERS: Cut up onions, mushrooms, sweet pepper and throw in bowl. Mix in the ground turkey meat, 2 eggs, ketchup, mustard and salt n peppa. Use your hands and mix the concoction until all ingredients are well blended. Create your patties and place them on your baking tray. Make bigger ones for your love, and portion control ones for you. Remember, you’re still on your healthy program!

SWEET POTATO FRIES: No you will not be frying these.. You will be baking them. Cut up your sweet potatoes into your desired strips. Season them and place in the 2nd baking tray.

Place the two trays in the oven, one on top of the other. 15 minutes later, switch the trays from top to bottom and vice versa. Total cooking time should be around 30 minutes, but depending on the thickness of your patties, you may need to watch it.

Hint: If clear juices come out of your burger when you poke them, it means they are ready to go!

Serve the turkey burgers on whole grain rolls and dress them up with lettuce, tomatos and whatever floats your boat. Place a few sweet potato fries on the side and enjoy your romantic evening on the couch.

Ladies! No Chick flicks tonight! Pretend to be cool and enjoy an action-packed thriller instead.

Enjoy your dinner and let me know how it goes!

Love, Ghada