Who says bruschetta can’t be sweet? Here’s the sweet and minty dessert I made for a classical house party at my neighbor’s apartment. It was a bit hit among the musicians and music-lovers!           Ingredients: 1 baguette 2 cups raw almonds 2 tbs honey 1 16oz   Read More ...

I took part in the annual Staff Bake-Off, and made these baked apple roses. There were voted a “favorite” by my colleagues! Try it for your next bridal shower, girl’s night, or simply as a nice surprise for a friend! Serving size: 12 roses Prep time: 45 minutes | Cook time:   Read More ...

Your chicken salad is bound to taste better when served in a fresh fruit bowl! Give your guests a treat at your next party with this fruity yet savory recipe! Serving size: 10 Ingredients: 2 large chicken breasts 2 stalks of scallions (green onions) 1 French cucumber or ½ American   Read More ...

Use your leftover cranberries from your Thanksgiving cranberry sauce for this sweet and tangy pie cranberry/apple pie! Ingredients: 2.5 cups whole wheat flour 2 tbs chia seeds 1 tsp baking powder ½ tsp baking soda   ½ tsp baking powder ⅓ cup brown sugar ¼ tsp sea salt ¾ cup oats ¾   Read More ...

Cause we all know veggies are good for us! Serving Size: about 15 skewers Total Time: 40 min Ingredients: 1 clove garlic 1 batch fresh basil ½ cup olive oil 4 tsp balsamic vinaigrette 4 tsp pure maple syrup Salt (to taste) Ground pepper (to taste) 1 lemon 1 yellow   Read More ...

Cranberry is one of my fave Thanksgiving dishes. But did you know that just one slice of Ocean Spray cranberry jelly or ¼ cup of cranberry sauce contains 24 grams of sugar? That’s 6 sugar packets! So this year, I’m choosing not to mask the cranberry with loads of sugar.   Read More ...

I’m taking part in a HeartSmarts course taught by a New York Presbyterian Hospital nurse, where we discuss the science behind the heart’s function and how to keep our heart pumping strong. We’re learning to cut back on our sweet and salty cravings, but there’s one thing we don’t have   Read More ...

It’s time for fall treats! The local cafés and grocers are bringing out their fall faves. But let’s be careful about which pumpkin treats we put our hands on. The Pumpkin Spice Latte at Starbucks has 380 calories, 14g of fat and a whopping 50g of sugar. That’s more than   Read More ...

A meal isn’t a meal without rice—that’s the concept I’ve grown up with living in an Asian household. So I challenged that notion today by using a different grain: farro. Similar to quinoa, this gluten-free, high-fiber, high-protein grain is a great rice replacement. It contains four times as much fiber   Read More ...

This past weekend, my big sister and I got our hands dirty in the kitchen to prepare for our mama’s 60th birthday celebration. It was a historic moment for my sister, as it was her first time baking in her 20-odd years. Nonetheless, she successfully made my Fig Bar Crumble,   Read More ...

Almond butter is becoming the new peanut butter! This emerging spoonful of deliciousness has numerous health benefits including preventing heart disease. Here are 3+ reasons to add almond butter to your diet: It’s a source of slow-burning protein, which means it keeps you fuller for longer! Almond butter is ideal   Read More ...

What is rhubarb? Rhubarb is a vegetable with edible stalks and poisonous leaves. They look similar to a celery in appearance, but red in color. It’s composed of 95% water, which makes it super low-calorie. It’s often used in pies and jams, combined with other fruits. 4 reasons to eat   Read More ...

Here’s a fun way to enjoy your lunch! These jars are packed with tasty nutrients, and it’s mess free, so it’s perfect for lunch at the office on a busy workday. You don’t have to use exactly the same ingredients I used for a successful Meal in a Jar. Choose   Read More ...

Here’s a new way to enjoy your meals, whether you’re at home or on-the-go! Fish around for some jam jars, pickle jars, or applesauce jars and fill them up with protein, calcium, fiber, vitamins and minerals! Here’s how:             Ingredients: ¼ cup almonds ¼ cup   Read More ...

Pears contain a good amount of pectin, a water-soluble fiber, which helps keep our cholesterol levels in check. It’s also rich in dietary fiber–just be sure not to skip out on the skin! Pears are also a good source of antioxidants, vitamins C and E. Antioxidants helps our body fight   Read More ...

What is tilapia? A lean freshwater white fish Why should you eat it? Tilapia is a rich source of protein, vitamins and minerals. It’s especially a good source of the B-complex vitamins, which helps our body convert food into fuel, keeping us energized. B vitamins are also known to ease   Read More ...

Soy comes in many forms including soybeans or edamame, tofu, soy sauce, tempeh, and…miso! Miso is a salty condiment used primarily by the Japanese. It’s made from soybeans, rice and salt, and combined with a mold culture and aged for at least one year. Miso is derived from soy and   Read More ...

What’s low in calories and high in nutrients? Grapefruit! Just half a grapefruit meets 64% of your daily recommended intake of vitamin C. Especially for those trying to bring down the scale, it’s a great way to get your nutrients in without pounding on the calories. It’s also great in regulating   Read More ...

Figs are an ancient fruit thought to be first cultivated in Egypt. They’re a good source of potassium, a mineral that helps control our blood pressure, and a good source of dietary fiber, keeping us fuller for longer. What’s not to love? These bars are sweetened with fresh Medjool dates,   Read More ...

Packed with protein, omega-3s, calcium, potassium and vitamin C and K, this warm, earthy salad makes a great side dish or a meal on its own. Serving Size: 1 (if eaten as a meal); 2 (if eaten as a side dish) Total time: 12 minutes Ingredients: ¼ cup almonds 2   Read More ...

5 reasons to eat chickpeas (Garbanzo beans): It contains soluble and insoluble dietary fiber. Soluble fiber helps stabilize blood sugar levels–great for those with insulin resistance, hypoglycemia or diabetes It has a low GI value of 28-32, meaning that it is digested slowly and keeps us fuller for longer. It   Read More ...

Fall is chestnut season. It’s been a tradition in our family to go chestnut-picking each fall, and this year, we got a record number of chestnuts–321! My mom makes chestnut rice out of them, but I proposed something new this year. Continuing on the matcha stream, we decided to try   Read More ...

My suitemates and I hosted a potluck party to showcase foods and desserts from our various cultures. I made a sweet Japanese appetizer called inarizushi, which is sushi rice wrapped in tofu skin. My friends made Indonesian Perkedel Kentang (potato patties), Egyptian hummus, Guyanese fried vegetables, Italian chicken parmesan, and   Read More ...

Green tea is a staple in my household, having had it each night alongside my mother’s Japanese cooking. But recently, I’ve been experimenting with rosemary, and I started using it to make teas. So why not combine my two favorite teas? Rosemary is an herb that’s rich in vitamin A,   Read More ...

Growing up in a Japanese household, matcha was a staple item. We had it in the form of green tea each night with our dinner. The green tea powder is also used as flavoring in a lot of our pastries such as matcha cookies, cakes, and rice cakes with red   Read More ...

Invited to a dinner party but have limited time to make a dessert? This recipe is perfect for moments like this! In just 30 minutes, you’ll have delicious cookies all your friends will enjoy! Serving size: 28 cookies Prep time: 15 minutes Cook time: 15 minutes Ingredients: 1 cup and   Read More ...

During my visit to Ghana, my host family taught me to use turmeric powder to flavor jasmine rice. I loved the idea so much, I took it and added a few more ingredients! What is turmeric? Turmeric is a plant whose powder is most commonly used to give curry its   Read More ...

There’s a reason why quinoa was named a superfood! The tiny grains are a complete protein, containing all 9 essential amino acids. It has twice the fiber content of all other grains, which helps regulate the digestive system, reduce high blood pressure and cholesterol. It’s also rich in iron, magnesium,   Read More ...

Plums are a good source of antioxidants, dietary fiber and potassium. A medium-sized plum contains 113 mg of potassium, which aids in managing high blood pressure and protects our heart, reducing the risk of stroke. Plums also contain vitamin C, which helps in iron absorption, development of healthy tissues and   Read More ...

Craving something sweet? Dates might be just what you need! 5 reasons to eat dates: 1. Dates are low in calories, fat and free from cholesterol. 2. Dates are rich in protein, iron, potassium, vitamins and minerals. 3. The high fiber content helps improve digestive function. 4. The natural sugars   Read More ...

Turmeric is a plant powder most commonly used to give curry its yellow hue and spice. But that’s not all it’s good for! Turmeric contains curcumin, a bioactive substance that reeps anti-inflammatory effects, helping to ease joint pain (a natural ibuprofen!). It’s also known for its ability to improve brain,   Read More ...

Watercress ranked #1 on the list of “powerhouse fruits and vegetables.” A recent study published in the Centers for Disease Control and Prevention journal classified powerhouse fruits and vegetables as foods with an average of 10% or more daily value per 100 kcal of 17 nutrients, including fiber, potassium, protein,   Read More ...

Pack in the protein! Sunflower seeds contain 7 grams of protein and oats contain 5 grams per serving. Add in some flax seed and fiber-rich fruits for full muscle recovery after an intense workout!           Serving Size: 2 Ingredients: ½ cup oats ½ cup sunflower seeds   Read More ...

  Cookies with a hint of your favorite tea! My favorites are mango black tea and chamomile tea with chocolate crumbs!         Serving size: 24 large cookies or 30 small cookies Total time: 30 minutes   Ingredients: 2 cups whole wheat flour 1 cup brown sugar 1   Read More ...

If you thought green smoothies can’t be sweet and tasty, this smoothie will prove you wrong! This is perfect for those who are not kale fans. You’ll get all the rich fiber, iron, vitamins and antioxidants of kale without even tasting it!             Serving size:   Read More ...

Give the French fries and bagged potato chips a break and save yourself some calories by baking your own sweet potato chips! Sweet potatoes are filled with antioxidants, vitamin A precursor, beta-carotene, vitamin C, fiber and potassium. It has 28% more potassium than a banana!             Read More ...

Super Bowl Sunday is the 2nd largest food consumption day for Americans after Thanksgiving, according to the USDA. With barbecue-smothered fried chicken and fries, we’re sure to rack up the calories. So here are some tips for a healthy football eats. 1: Chili: Opt for lean meats–turkey chili is my fave!   Read More ...

This winter, I had the opportunity to travel to Haiti with my sister and grandfather to visit family members and learn firsthand about the rich Haitian culture. While there, I picked up on a few healthy lifestyle habits that we can implement no matter where we are.         Read More ...

1. Start the day with a small breakfast. Although you may want to starve yourself until the big feast, this will control your appetite and help you control portion sizes during the feast. 2. Scan the entire array of food. Take a moment to plan out your plate before piling   Read More ...

Having a small get-together but have minimal time to prepare? Here’s an easy-to-prepare party snack your guests will enjoy! Serving Size: party of 5 Ingredients: Multi-grain Tortilla Chips (from Trader Joe’s) 5 fresh tomatoes 1 fresh red bell pepper 1 small onion 15-20 fresh basil leaves ¼ canned corn ½ canned   Read More ...

Add a new taste to your tongue! This quick and easy-to-make meal is light, flavorful and nutritious–-perfect for a post-workout meal! Serving size: 2 Cooking time: 30 minutes Ingredients: 2 large pieces (or 4 small pieces) of chicken breast tenderloins 1 tablespoon grated, peeled fresh ginger 1 tablespoon soy sauce   Read More ...

  Nearly seven miles of the usually-hectic New York City streets are blocked off for the next three Saturdays, allowing city residents to run, bike, and fitness walk. From the Brooklyn Bridge to Central Park, rest stops are provided for the brave bikers and runners to rehydrate. There, fitness enthusiasts   Read More ...

Stairs are a great way to slash calories and build gluteal and leg muscles. Taking the stairs to your office or apartment can count towards your daily exercise. Especially with the long elevator wait in the city sky scrapers’, the stairs can also be much faster. New York City Mayor Michael   Read More ...

1. It’s too hot Who says you have to leave your house to workout? You can exercise your whole body with the Full Body Blasts, or focus on your core with the 5-day core challenge. 2. I’m too tired; I’d rather take a nap Naps tend to make us more   Read More ...

We often concern ourselves with the amount of calories in our foods, but what about in our drinks? When calorie-counting, are you accounting for the 140 calories in the orange juice you had with your breakfast this morning? Or the 150 calories of whole milk you added to your cereal?   Read More ...

Chia seeds have made a comeback in the 21st century. Originally eaten by the Aztecs and the Mayans, these non-gluten seeds are packed with nutrients including omega-3s, protein and fiber. They’re seen in both black and white, although white is preferred due to its almost invisibility when baking. Find out   Read More ...

We often work out our abs, triceps, quads and hamstrings, but we neglect the smaller muscles that are just as important. Sometimes, it’s the little muscles that make the big ones stand out! The following are just a few of the muscles that we often forget to workout, along with   Read More ...

Baking night with my mama! We combined all of our favorite ingredients and came up with these delicious, soft and healthy cookies! Try it for yourself! Serving size: 24 large cookies or 30 small cookies Total time: 30 minutes Ingredients: 2 cups whole wheat flour 1 cup brown sugar 1   Read More ...

How much caffeine do you consume on a daily basis? Are you consuming more than you should? Caffeine affects our body’s ability to absorb calcium and Vitamin D, which are vital for our bone strength. Overconsumption of caffeine may lead to a decrease in bone density, which can then lead   Read More ...

It’s best to exercise on a light but nutrient-filled stomach. This may sound like an oxymoron, but this can be done through avoiding foods that are high in fat and fiber, and instead consuming high amounts of carbohydrates and moderate amounts of protein. Your pre-workout meal and portions will depend   Read More ...

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