super foods

4 truly super foods 

Written by Pippi, Photo by Winnie

It is a well-known fact that some foods are better for you than others, but what exactly are the benefits? We often eat foods without realising how truly super they are! Here’s a few foods whose awesomeness you’ve probably never realised.

Avocado - Avocados contain more potassium than bananas. Potassium is really good for lowering your blood pressure and reducing your risks of cardiovascular disease. This can be important as in our society processed foods that are high in sodium are all over the place, and this can cause high blood pressure. Avocadoes can combat this. Avocadoes are also very high in fibre which boosts your metabolism and benefits weight loss. Avocado is great eaten on toast or in guacamole. 

Green tea - Green tea is a less-caffeinated alternative to coffee. It has some caffeine in it which can increase productivity, without the jitteriness that can be associated with coffee. Green tea has also been shown to increase the rate of your metabolism and therefore increase the burning of calories. The antioxidants in green tea has also been shown to reduce the chances of cancer. It has been proven to reduce the risks of breast cancer in women, and prostate cancer in men. It can also help you in old age. Green tea has been proven to reduce the risks of Parkinson’s and Alzheimer’s diseases later in life. Green tea is great drunk with a little bit of lemon or honey. 

Chia seeds - Chia seeds are great because they provide a lot of nutrients, and not a lot of calories. They are also very high in antioxidants. What else is great about them is the fact that most of the carbs in them are actually fibre. Chia seeds average about 1g of carbs per ounce! Which is great for people who are watching their weight. Chia seeds are also very high in omega-3. They contain more omega-3 than salmon! If that isn’t awesome enough, chia seeds have also been proven to improve your exercise performance more than energy drinks. Chia seeds are great sprinkled over your breakfast or in smoothies. 

Blueberries - Blueberries are incredibly high in antioxidants. They can also lower blood pressure and can help in managing diabetes. They can improve cancer. Blueberries have also been shown to improve mental health issues such as Parkinson’s and Alzheimer’s. They have also been proved to improve short term memory loss. Blueberries are great in smoothies or in muffins and they’re great frozen too!

Roasted Asparagus

via itsakeeper


  • 2 tablespoons of olive oil
  • 1 pound asparagus, cleaned and trimmed
  • 2 tablespoons finely chopped onion
  • 2 tablespoons finely chopped celery
  • 2 medium tomatoes, sliced
  • ½ teaspoon basil leaves
  • ½ teaspoon thyme leaves
  • ¼ teaspoon pepper
  • 1 cup feta


  1. Preheat oven to 350 degrees and melt butter in a 13×9 baking dish.
  2. Place asparagus in bottom of dish with olive oil
  3. Sprinkle with onion and celery.
  4. Arrange tomato slices on top.
  5. Sprinkle with basil, thyme, pepper and cheese.
  6. Roast for 30 minutes or until asparagus is fork tender.

***subbed olive oil for butter and feta for parmesan
Watch Your Kale Intake: This So-Called Superfood Might Actually Be Harmful
Kale is revered as one of the healthiest and trendiest vegetables (although some argue that people need to cool it with the kale mania). But anyone with kale in his or her diet should pay attention to this study, which suggests that kale may not be as good for you as you think. [related]

It is true that coal ash is legally used as a soil amendment on agricultural crops in many states.

Ever cheat on your diet and feel sluggish and guilty the next few days afterwards?

Hey, it happens. In fact, if it doesn’t happen often then you’re crazy. I don’t see it as defeat or lack of dedication–I see a cheat meal as a reminder that we are HUMAN, and sometimes beer and ribs and brownies tempt us and threaten all of our progress thus far. Not all of us like to only eat proteins and leaves every hour of every day!

SO! What do you do? Detox. Never fun, but necessary after a carb-loaded, alcohol-full weekend. Detox detox detox. It’s what’s been picking me back up every time I’ve had a goof-up.

This here is my go-to. It’s awful, but it feels wonderful once you choke it down.

You’ll need a handful of Kale (fresh and organic is better, but in my case I had to use frozen kale because I forgot to go buy some :/) lemon juice (I use half a lemon or a few hearty squeezes from a lemon concentrate container,) and green tea. Sometimes I add in blueberries or a combo of kale + other greens.

I tend to brew the green tea and have it steep/cool off ahead of time. Combine them all in a blender (or the ever-so-wonderful nutribullet,) and well… Chug!

I won’t lie, it tastes like freshly mowed lawn and kinda burns going down, but you get an instant sense of energy and nutrients. It’s kinda refreshing, and by this point the taste doesnt bother me anymore.

I drink this combo once a day, usually as part of breakfast. In addition, you also need to detox by drinking a CRAPLOAD OF WATER.

Get the gallon out and start the challenge!!

Good luck, and never hark on yourself for living a little. Get right back on track and keep movin’!!

spicy chicken, spinach & tomato stuffed avocado with a sriracha-greek yogurt sauce

via taylormadebytaylorbee


  • 1 large, ripe avocado
  • 2 cups cooked, shredded white meat chicken
  • 1 cup spinach, finely chopped
  • 10-12 grape or cherry tomatoes, quartered
  • ¼ cup plain greek yogurt and 2 tbsp plain greek yogurt, split
  • 1 egg
  • ¼ tsp garlic powder
  • ¼ tsp salt
  • ¼ tsp pepper
  • 1/8 tsp cayenne pepper
  • ¼ tsp chile powder, plus more for sprinkling on top
  • 1 tbsp sriracha
  • 1 tbsp almond milk (or coconut milk or regular milk)


  1. Preheat oven to 375.
  2. Cut the avocado in half, carefully removing the pit. Scoop out the middle of each avocado half, leaving about ½ an inch of avocado in the skin. Add the scooped out avocado to a large bowl.
  3. To the bowl with the avocado, add the chicken, spinach, tomatoes, ¼ cup greek yogurt, egg, and spices. Mix very well until all combined.
  4. Scoop as much mixture as you can fit onto each avocado half. Sprinkle with extra chile powder if desired.
  5. Place stuffed avocados on a foil-lined baking sheet and bake for 10-12 minutes, or until warm.
  6. Meanwhile, prepare sauce: whisk together 2 tbsp of greek yogurt with 1 tbsp sriracha. Whisk in about 1 tbsp of almond milk, or until desired consistency is reached.
  7. When avocados are done, drizzle with sriracha-yogurt sauce and serve immediately.

Alright I’m back! And this time for real. I know I said I would update and didn’t but I’m hoping this delicious recipe will make up for it! I’m also gonna start posting my snack, lunch, dinner etc. recipes like I originally wanted. Right now this blog is just a breakfast recipe site. 

Moving on… to this freaking amazing chia seed pudding! Let me tell you, I’ve had many Chia bases in my lifetime and I’ve never had one that was so sweet and flavourful that I wanted to make a second one right away! It’s so simple and easy, I’m sure you’ll all love it. 

<b>Vanilla Cardamom Chia Seed Pudding<b> 

Chia Pudding: 

- 3 tbsp Chia seeds 

-2/3 cups of Almond milk ( I use Almond Breeze) 

- Shake or two of ground Cardamom 

- tsp vanilla 

- tsp of honey ( use stevia if allergic or vegan) 

Mix it all up and put in fridge for 20 minutes if you prefer a slightly less clumpy pudding or an hour/overnight if you want it to be thicker. 


- 1 Med Banana, sliced 

- handful of Strawberries, sliced ( and freshly picked I might add ;p) 

- handful of Blueberries 

- Sprinkle of Cinnamon on top! 

There you have it, a hopefully great recipe to get this blog back up and running again. And just a note, I know vegans don’t eat honey and I try my best to make my recipes friendly for people of all dietary needs, so please don’t chew me out for using honey! Next recipe will be up in a few hours. 

Spanish Eggplant Dip

via lexiscleankitchen


  • 1 eggplant, cubed
  • 1 large onion, silced
  • 4 cloves garlic
  • 1 tbsp extra-virgin olive oil
  • ¼ cup water, more as needed
  •  diced tomatoes of choice
  • 1 tbsp apple cider vinegar
  • 1 tsp raw honey
  • 1 tbsp parsley, chopped
  • 1 ½ tsp cumin
  • Himalayan sea salt, to taste
  • Freshly ground pepper, to taste
  • Optional: ¼ tsp red pepper flakes


  1. In a skillet heat oil and sauté garlic
  2. Add in cubed eggplant and sliced onion, let sauté for 2-3 minutes mixing often
  3. Add in water and cover for 3 minutes, mix, and cover again for an additional 3 or so minutes until eggplant and onions are soft and water has been soaked up- add additional water if needed
  4. Add in tomatoes, raw honey, and spices and let simmer for 8 minutes or so
  5. Transfer mixture to your food processor and pulse lightly (or more depending on how chunky you want the dip)
  6. Remove and serve cold or warm

You can take the girl outta college but you can’t take the college outta the girl aka me @freshchefnikki! Why wouldn’t you turn your favorite soup into a shot? Creamy tomato basil soup shots with baby grilled cheeses- a perfect staple for cocktail parties and entertaining and they’re just plain fun!

mango curry tofu

via healthyslowcooking


  • 14 ounces firm tofu
  • 2 teaspoons safflower or other neutral oil
  • ¼ teaspoon cayenne
  • ¼ teaspoon ground cinnamon
  • ½ teaspoon Garam Masala
  • ¼ teaspoon salt


  • ¾ cup chopped red onion
  • 1 (1-inch) knob of ginger
  • 3 cloves garlic
  • 2 tablespoons water
  • 1 teaspoon safflower or other neutral oil
  • ¼ teaspoon cumin seeds
  • 2 bay leaves
  • 4 cloves
  • 1¼ cups canned or culinary coconut milk
  • ¾ cup ripe mango pulp or puree (unsweetened or lightly sweetened canned)
  • ½ teaspoon salt
  • 2 teaspoons apple cider vinegar
  • Generous dash of black pepper
  • ¼ teaspoon Garam Masala, for garnish
  • 2 tablespoons chopped cilantro, for garnish


  1. Cut the tofu slab into ½-inch slices. Place them on a clean kitchen towel. Cover with another kitchen towel. 
  2. Place a 10-pound (approximate) weight on top and let sit for 10 minutes. Alternatively, you can use pressed tofu. Cut the tofu slices into ½-inch cubes.
  3. Heat the oil in a large skillet over medium heat. When the oil is hot, tilt the skillet so the oil coats it evenly. Add the tofu and cook until lightly brown on some sides, stirring occasionally, 4 minutes. 
  4. Add the cayenne, cinnamon, garam masala, and salt and mix well to coat. 
  5. Cook for another 2 minutes and set aside.


  1. In a blender, combine the onion, ginger, and garlic and blend into a smooth puree with 2 tablespoons of water. 
  2. Heat the oil in a large skillet over medium heat. When the oil is hot, add the cumin seeds, bay leaves, and cloves. Cook for 1 minute.
  3. Add the pureed onion and cook until the onion mixture is dry and does not smell raw. Stir occasionally to avoid sticking, 13 to 15 minutes.
  4. Add the coconut milk, mango pulp, salt, and vinegar and mix well. 
  5. Add the tofu and all the spices from the tofu skillet to the sauce skillet. Add a dash of black pepper.
  6. Mix, cover and cook until the sauce comes to a boil, 5 minutes. Reduce the heat to low and cook uncovered until the sauce thickens and desired consistency is achieved, about 15 minutes. 
  7. Taste and adjust the salt and tang. Add ½ teaspoon or more sugar if the mango pulp was not sweet. Garnish with cilantro and a dash of garam masala and serve hot.
Greek Quesadilla

via acouplecooks


  • 8 whole wheat tortillas
  • 2 cups fresh spinach
  • 1 red onion
  • 1 jar roasted red peppers
  • 1 can black olives
  • 1 ½ cup feta cheese crumbles
  • 1½ tablespoons fresh chopped oregano (or 2 teaspoons dried)
  • Red pepper flakes (optional)


  1. Chiffonade the spinach. Thinly slice the red onion and the desired amount of roasted red peppers and black olives. Chop the fresh oregano (if using).
  2. For each quesadilla, place a tortilla on a plate and evenly spread with ¼ of the spinach, red onion, roasted red peppers, black olives,  feta cheese, and oregano. Sprinkle with a few red pepper flakes (if using).
  3. Heat a large non-stick skillet over medium heat for a few minutes. Place the loaded tortilla on the griddle and place another tortilla on top. Cook until browned on the bottom, then flip and cook until browned on the other side, a few minutes per side.
  4. Remove the tortilla and cut into wedges with a pizza cutter. If making several quesadillas at once, keep them warm in a 300°F oven.
Tonight Alive Vocalist Jenna McDougall Hospitalised

Don’t panic! She’s doing OK. The aussie vocalist posted news of her condition on her instagram citing an anaphylactic reaction as cause for her to stay in hospital for monitoring. 

A photo posted by Jenna McDougall (@axlgram13) on Jul 14, 2015 at 3:12pm PDT

Get well soon Jenna and keep on those superfoods! 

The band are due to release their third album later this year. 

Heirloom tomato and cucumber salad

via ciaoflorentina


  • 2 Lb Organic Heirloom Tomatoes cut into wedges
  • 1 English Cucumber – seedless thinly sliced lengthwise or into rounds
  • 6 Scallions -sliced into rounds or lenthwise
  • 2-3 Tbs red wine vinegar or lemon juice, to taste
  • ⅓ c extra virgin olive oil, organic
  • ½ Tsp Sea Salt + more to taste
  • Black Pepper to taste -freshly cracked
  • basil leaves, for garnish
  • squash blossoms for garnish, optional


  1. Whisk the olive oil, red wine vinegar or lemon juice, sea salt and black pepper together. Taste and adjust seasonings. 
  2. Pour over the sliced tomatoes, cucumber and scallions and toss to coat gently. Allow to sit at room temperature for at least 5 minutes before serving. 
  3. Toss to coat again just before plating.