Black Beans, Hummus and Spinach Wrap


I wanted to share with you all something super easy and fast. I really think this is great for lunch and even dinner.  I took a Multi Grain wrap with flaxseed, added some spicy hummus, spinach and some black beans (In my black beans I like to add some chopped onions, garlic powder and cayenne pepper).  Totally healthy wrap with great benefits.  I hope you enjoy this simple but yummy wrap and have a great week. 

Here are some of the benefits on each of the ingredients:


One cup of spinach has nearly 20% of the RDA of dietary fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating.  


Hummus as a whole contains plenty of Omega 3 fatty acids, which are great for improving intelligence and maintaining a healthy heart. On top of it all, this dish also has iron, vitamin B6, manganese, copper, folic acid, and amino acids. Tryptophan, phenylalanine, and tyrosine are the amino acids found in hummus that can promote good quality sleep and uplift one’s mood.

Black Beans:

The high quantity of both protein and fiber in black beans help to move food through the stomach to the large intestine at a healthier pace. This keeps any one part of the digestive tract from having to work too hard and supports the ideal balance of chemicals and populations of microorganisms required for a healthy digestive system.



Steak & Gnocchi Dinner


I know steak isn’t good for you to eat all the time, but I do have to say I am a fan of a good steak especially if its done just right.  One thing people should know when preparing a steak is to let it get to room temp before cooking it.  If not you will get a tough piece of meat. Don’t be scared to use salt on a steak.  This will give you that nice crust.  Do this right before cooking. 

Another tip don’t get tempted to keep turning the steak, and one last thing.  Wait a couple of minutes before cutting into that delicious steak.  Reason beginning is you don’t want to lose all those juices.  This is a nice cut of Sirloin Steak I cooked it up right on my Anolon grill skillet, and to go with I made some Gnocchi with caramlized onions and some parsley.  Enjoy.


Nice cut of Sirlion Steak

Salt & Pepper

Olive Oil

1 lb of Gnocchi ( More or less depending on how many people you are cooking for)

1 Cup of Parsley

2 Medium sized onions, Chopped

4 Tablespoons of Unsalted butter

1/4 Cup of Marsala Cooking Wine


Chop up some onions.  In a medium size skillet on medium heat add 2 tablespoons of Olive oil and Butter, add onions, add some salt and pepper and keep moving them around.  If they start to brown, quickly lower heat and keep moving them.  They will start to caramelize, should take about 10 to 15 minutes or so.  After caramelized, add the Marsala wine.  This will give it a little more sweetness. Put aside

Bring a pot of water to a boil, season with salt.  Gnocchi cooks really fast.  They will float to the top of the water like little pillows.  Add gnocchi to the caramlized onions place back on a low heat and then add parsley. Remove from heat after a couple of minutes (tip: if the Gnocchi looks too sticky add a little bit of the starchy water to loosen it up)

Meanwhile get a skillet nice and hot.  Add 2 tablespoons of unsalted butter and your Sirlion Steak, don’t get tempted to turn, let cook for about 5 minutes on each side (more or less depending on how you like your steak).  After its done let sit for about 5 minutes or so. Then slice.

Plate everything on a dish and pour some of the juice that the steak released in the skillet over everything.  Enjoy with a nice glass of Vino.



Roasted Chicken and Veggies


I really enjoy a roasted chicken and veggies.  Last night I bought a small chicken seasoned with salt & pepper, and stuffed it with 2 full heads of garlic.  I brushed on a glaze made of melted butter, finely chopped rosemary, and lemon juice.  For the veggies I used parsnips, carrots, sweet potatoes, fennel and onions. Then I seasoned them with salt, pepper and olive oil.  I let everything roast on a 350 degree oven for an hour and a half or so.  The veggies had a nice glaze and seemed even candied.  The chicken was super juicy and full of flavor.  I cut the chicken up and plated them with the veggies topped with the juices and parsley.  If you are a vegetarian or vegan you can enjoy these veggies and even puree them into a soup. This meal is definitely great for cold weather.

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