Crockpot Black Beans

black beans

Finally, I have a recipe to make a pot of black beans while you whisk off to work.  When you return home the beans are ready to eat.  Make sure you have a crock pot that goes to a warm setting once it finishes cooking.

Grocery shopping list:  Dried Black Beans, Garlic Powder, Bay leaves, Extra Virgin Olive Oil, Cumin, Black Pepper, Chipotle Powder, Pink Himalayan Sea Salt, Italian Seasonings.

Great as a soup, salad topper or side item.


2 lbs of dried black beans (soaked overnight in water then rinsed)

2 32 oz of Water or Broth

2 tbsp garlic powder

3 dried bay leaves

3 tbsp extra virgin olive oil

1 tsp of cumin

1 tsp black pepper

1 red onion or sweet onion (diced)

5 garlic cloves (diced)

2 pinches of italian seasonings


  1.  Soak beans over night in water (1 part beans, 2 parts water).
  2. Rinse and drain the beans.
  3. Add organic broth (chicken, vegetable) until you reach 1 inch above the top layer of the beans.
  4. Add seasonings, onions, and garlic.
  5. Cook in crockpot for 10 hours.
  6. Add 1 cup to the beans to a bowl then enhance the flavor with pink himalayan sea salt, chipotle powder, olive oil.
  7. Great as a soup, salad topper (drain off liquid) or side for an entree.

If you love this recipe you will probably love my 7-day clean eating eCookbook.

Click on the products tab to learn more about WIY the eCookbook here >>>

Place your order via email >>>
all orders processed on Friday-Sunday.



Chocolate Overnight Oatmeal


chocolate overnight oats

picture from google images

Overnight Chocolate Oats:


1 cup SILK coconut milk (or almond/cashew milk)

½ cup of dry Old Fashion or Rolled Oats

1 tsp chia seeds

2 tsp unsweetened cocoa powder (Wholefoods)

2 turns of crushed pink Himalayan sea salt crystals (Trader Joe’s)

1 TBSP Natural Almond/Peanut Butter (0ptional)

1 tsp of pure Vanilla Extract

7 drops of stevia or 1 tsp pure maple syrup (exclude for diabetics)

1 tbsp naturally sweetened chocolate chips (Wholefoods, Trader Joe’s)


  1. Add oats, chia seeds, flaxseed meal, cocoa powder, pink Himalayan salt (optional), chocolate chips to a 12 oz mason jar. Make several jars for the week, seal the jars, and store at room temperature until ready to use.
  2. The night before you are ready for oatmeal add all your wet ingredients (coconut milk, vanilla extract, sweetener, natural almond butter).
  3. Seal the jar and refrigerate overnight. In the morning, stir the oatmeal.  Soaking the oatmeal overnight allows the chia seeds to hydrate, swell up and offer the oatmeal a pudding consistency.
  4. If you do not like your oatmeal cold (like me), then briefly warm it up in the microwave for 1-1.5 minute(s) or until chocolate chips melt.

If you like this recipe, you’ll like our 7-day clean eating eCookbook.

Blackened Panseared Salmon

I always loved Blackened seafood during my days as a graduate student at MIT.   I would spend $20 for some blackened salmon of sea bass without the blink of an eye.  However, finding local seafood comparable to Boston or my hometown is hard to find in local restaurants in Kentucky.  So I quickly had to learn how to make blackened seafood at home.  The trick is to pan sear the fish on the stove top then finish it in the over.
1.3 lbs fresh salmon (skin on) from Wholefoods (wild caught or responsibly farm raised)
1 lime
Tones Cajun seasoning
Old bay seasoning
McCormick’s Smoked Paprika
Olive Oil
Preheat your oven to 375
1. Marinate the salmon with fresh squeezed lime juice in a ziplock bag, refrigerated, for 20 minutes
2. Season both sides of the fish
3. Heat up a nonstick frying pan on medium high heat. This seals the pores so that the food won’t stick to the pan.
4. Drizzle a small amount of olive oil in the pan. Spread evenly across the pan with a soft basting brush that can tolerate high heat. The oil will bead up but that’s ok. Don’t worry that not all surfaces of the pan will be covered with oil. Warm up the oil just until it starts to ripple but before it smokes up. If the oil smokes up, it’s too hot and you will have to turn down the flame and fan over the pan until the oil cools down.
5. Pansear the fish on one side for 5-7 minutes until it forms a nice crust.
6. Gently flip over the fish with a spatula that can tolerate 450 degrees Fahrenheit and stainless steal things
7. Transfer the fish to a new frying pan with no oil. Make sure the cooked side is up.
salmon 7
8. Bake the fish for 5-7 minutes.
9. Drain both sides of your fish by laying them on a paper towel. Cover the tops of the fish with a paper towel then add an empty plate on top to help absorb excess oil.
This process of pan searring, finishing in the oven and draining helps to minimize excess oil in the fish. Notice after you bake the fish some of the added oil is released from the fish.
If you want both sides of your fish to be crispy, then broil rather than bake your fish on the top shelf of your oven at 375 F for 5-7 minutes.

Veggie Frittata

veggie omlette



Eggs, Veggies (baby spinach, shredded carrots, grape tomatoes), 100% fat free greek yogurt, himalayan salt, black pepper, organic sharp cheddar cheese, sundried tomatoes

I will never make an omelette on the stove top every again.  I  love making this on Saturday when  I have more time to prepare my breakfast.

Ingredients (serves 2):

4 Eggs

1/4 cup baby spinach (sliced thin)

1/4 cup of shredded carrots)

1/4 cup of grape tomatoes cut in quarters

2 TBSP of 100% fat free plain greek yogurt (Buy from Trader Joe’s)

1/4 cup organic cheddar cheese

2-3 Sundried tomato in olive oil (Buy from Costco)

Himalayan Sea Salt (to taste)

Peppercorn medley (to taste)

Cooking Spray

Small nonstick frying pan that can withstand 350 F


  1. Preheat your oven to 375 F
  2. Whisk eggs and greek yogurt
  3. Whisk in seasonings
  4. Stir in veggies
  5. Spray your pan with the cooking oil
  6. Add your eggs to the frying pan then cook for about 15-18 minutes.
  7. For the last few minutes add your cheese and sun dried tomatoes.  Cook just until your cheese melts


If you love this recipe you will love my 7-day clean eating e-cookbook at my website, Wholistically Improve You

Join my 7-day clean eating group for motivation and other clean eating tips and recipes,  7-day Clean Eating Challenge

Strawberry & Cherry Green Smoothie

Strawberry and Cherry Green Smoothie

Baby spinach, frozen, banana, frozen strawberry, frozen cherries, moringa oleifera beverage, Vanilla Protein Powder

1 cup of Supermix with moringa oleifera powder* (see below for details)
1 cup of baby spinach
1 frozen banana
0.5 ounces XMProtein Vanilla Powder**  (see below for details)
1 cup of frozen cherries
4 large frozen strawberries
0.5 ounces XMProtein Vanilla Powder

For the green smoothie:
Blend first 4 ingredients
Pour half of the smoothie in a glass

For the reddish smoothie:
Blend half of the green smoothie, frozen cherries, frozen strawberries and 0.5 ounces of XMProtein Powder

Layer the green and red smoothie in your martini glass or mason jar to create art


*Zija’s SuperMix is a delicious, convenient powdered beverage that can be added to water for a daily dose of Moringa’s 90+ vitamins, minerals, vital proteins, antioxidants, omega oils and other benefits. Drink Life In–your body will thank you.

– See more at:

**Zija’s XMprotein nutritional supplement shake–in Dutch Chocolate and Vanilla Bean flavors–is a delicious way to consume lean protein, Moringa oleifera, and other natural ingredients. Fuel your game, fuel your life!

Two Shades of Black Berry Martin

two shades of black berry martini

What you will need:

4 oz unsweetened apple juice
4 oz water
1 cup of baby spinach
1 cup of frozen fruit mix (peaches, mangoes, grapes, pineapple, strawberries)
1/2 frozen banana (cut into 4 equal parts)
~10 frozen raspberries (divided into 4 and 6 berries)
1 scoop of Vanilla moringa protein powder*
1 TBSP Flaxseed Powder

health benefits of flaxseeds

1. Add liquid, spinach, protein powder and flaxseed to the blender then blend.
2. Slowly add the frozen fruit medley, banana and 4 black berries then blend.
3. Once the fruit is evenly distributed, remove half of the smoothly into a glass. Then add the remaining 6 black berries.
4. Layer your two tone smoothie into your martini glass


“Instant” Oatmeal Jars


instant oatmeal jars

I had fun making my instant oatmeal jars last night.  I love the idea of just adding hot coconut milk sealing the lid and allowing it to “cook” for 20 minutes, while I finish getting ready for the morning.

I am an oatmeal enthusiast. I eat it almost daily. Trust me, I have tried various ways to make my life easier regarding oatmeal.  I stopped eating instant oatmeal because it was cheaper to buy old fashion oats and make it myself with my toppings of choice.  I use to slave over the stove each morning.  As long as I watched the oatmeal closely the texture would come out good.  Often I over cooked my oatmeal or simply burnt it. Then I became fascinated with cooking the oatmeal in the crockpot.  I would cook enough to last the entire week. Crockpot oatmeal has a wonderful texture but it does not reheat well.

Recently, I was excited about a post I saw on the Clean Food Crush by Rachel Maser regarding instant oatmeal jars.  With the “instant” oatmeal jars I can add my old fashion oats and dried fruit and superfoods (chia seeds, flaxseed meal, hemp seeds) and get the perfect texture in 20 minutes each and every time.  I was so impressed with the texture, I literally went to my refrigerator, packaged a week supply of crock pot cooked oatmeal, packaged it up and gave it away to a friend.  I did allow him to try my new “instant” oatmeal with strawberries, chia seeds, sundried strawberries and he absolutely fell in love with the oatmeal.


1/2 cup Old fashion oats
1/4 cup unsweetened sun dried fruit (peaches, strawberries, bananas, raisins, coconut)      
1 cup of SILK coconut milk (or liquid of choice)


When you are ready for your oatmeal, add 1 cup of boiling hot coconut milk to a 12-16 oz mason jar.  Immediate cover the jar with the lid and let it sit for 20 minutes.

Next time I am going to make enough instant oatmeal jars for the month.

My life is forever changed by Instant Oatmeal Jars. I can save time and money.