healthy eating

Mixed Greens

3 bunches Collards*, rolled up lengthwise and cut into thin shredspexels-photo-134877

1 head Cabbage*, rolled up and cut into thin shreds

½ green bell pepper, cut in half

1-2 garlic cloves, minced

½ onion, diced

¼ cup olive oil

1-2 tbsp apple cider vinegar

½ cup Vegetable stock or water, continue adding as needed

1 tbsp Kosher salt, or to taste

2 tbsp Seasoned salt, or to taste (optional)

1 tbsp Cracked Black pepper

*buy organic when available and when your budget allows

Serves 12-14

  1. Thoroughly wash greens and cabbage. I cut the greens, place them in the sink, sprinkle them with baking soda and give them a nice bath. Once they’re clean, I rinse them thoroughly. I remove the greens, then repeat this step with the head of cabbage.
  2. Using a stock pot on medium heat, add olive oil, and proceed to sauté the onions, then add the garlic, and green bell pepper. Cook for approximately 3 minutes, the sautéed vegetables should be translucent.
  3. Add the collard greens, vegetable stock (or water), apple cider vinegar. Cover and cook on medium high heat for 15-20 minutes adding stock ¼ cup at a time. Reduce heat to simmer for 20 more minutes.
  4. Add cabbage and cook for an additional 15-20 minutes. Taste the greens, they should have a bite; the cabbage should cooked through.
  5. Remove from heat and Enjoy!


Story: As I incorporate more vegetables into my diet, I use ingredients that not only taste good, but that I have discovered are power packed with health benefits. Do some research and you will discover for yourself why collards and cabbage can be very beneficial to your health. Traditionally, these greens would be made with smoked meats, but while in conversation with my Pastor, she mentioned that she does not use meat, but instead uses bell peppers to season her vegetables…I’ve been seasoning with bell peppers ever since and my family who loves the smoky flavor of smoked turkey in their greens don’t miss it at all! Cooking these greens will definitely help you dine well and be well. This is a great dish on its own and suitable for Vegetarians and Vegans; or I like to serve it with fish such as salmon or cod.





Piña Colada Green Smoothie

Makes 2-3 8oz smoothies


3 cups Coconut Water or water
½ cup coconut milk
2 bananas, sliced
2 cups pineapple, cut into chunks
2 large handfuls spinach or kale
2 tablespoons ground flaxseed/ or chia seeds
3 tablespoons of coconut flakes

½ cup ice cubes


  1. Add the liquids first, followed by the softest fruit–banana, then pineapple. Next, add the greens, followed by the flaxseed/ or chia seeds, and coconut flakes (you may reserve a tablespoon of the coconut flakes to garnish over the smoothies). Add the ice cubes.
  2. If using a blender with variable speed, blend slowly, then speed it up and blend on the highest speed. If the blender does not have variable speed, blend on the highest speed offered.
  3. Pour smoothies into your smoothie cup and garnish with reserved coconut flakes. Enjoy!

Story: Make this for everyone, from children to adults, this smoothie is a crowd pleaser. This is my go to smoothie whenever my niece asks, “Can we make smoothie?” I know she not only will have fun dumping all of the ingredients into the blender, but she will actually drink it because all of the ingredients (blended together) are kid approved.


Tip: Would you like a thicker or creamier consistency? Add more bananas, or try adding a whole hass avocado.