Category Archives: SALAD AND VEGGIES

Spinach Salad with Goat Cheese

1 bag of fresh spinach
1/2 cup pine nuts
1/2 cup crumble goat cheese
2 tablespoon crumble bacon optional

For dressing;
1/4 cup extra virgin olive oil
3 tablespoon pomegranate vinegar
1 teaspoon grated lemon peel
1 teaspoon fresh black pepper
pinch of nutmeg and salt

*Traveling has made me be aware of how international this recipe is, and that’s why I created my version.

FYI;Low in calories and high in vitamins, spinach is one of the most nutrient-dense foods in existence. One cup of the leafy green vegetable contains far more than your daily requirements of vitamin K and vitamin A, almost all the manganese and folate your body needs and nearly 40 percent of your magnesium requirement. It is a good, very good or excellent source of more than 20 different measurable nutrients, including dietary fiber, calcium and protein.

Sonia's Grilled Peppers Onions and Golden Cherry Tomatoes

1 pound of cherry tomatoes
2 red bell peppers
2 yellow
2 red peooer
2 red onion
1 tablespoon herbs the provence
4 tablespoon olive oil
2 garlic cloves crushed
3 tablespoon balsamic vinegar
salt and pepper

Preheat grill over medium for 15 minutes. In a sauce bowl mix 2 tablespoon olive oil, balsamic, crushed garlic, herb the provence, salt and pepper to taste, set aside. Cut each pepper into half moon pieces, cut each onion into half moon pieces. Mix the ingredients with rest of olive oil, salt and pepper. Place on a vegetable grilling pan and grill for 4 minutes each side or until desire crisp. Place the vegetable on a serving plate and top with mix. Serves 6

* for a kick you can add a tablespoon of dijon mustard to the mix

Sonia's Maple Orange Beets – Recipe

3 fresh beets sliced into pieces
4 sliced mandarine orange or just a small can of mandarine oranges without the juices
2 tablespoon maple sirup or 2 tablespoon of brown sugar splenda with 1/4 cup balsamic
2 tablespoon olive oil
1/2 teaspoon salt
pepper optional

Mix all the ingredients, pour into medium high pan, and cook for 10 minutes turning beets to coat. Serve warm. Serves 6.

*I grew up with beets as part of my diet because my father loves beets!


The pigment betacyanin, which gives beets their distinctive hue, is just one of several disease-fighting phytonutrients found in this root vegetable. Beets are also a good source of folate, which guards against birth defects, colon cancer, and osteoporosis, and are high in fiber and beta-carotene.

Chicken Breast with Blueberry Sauce – Served with Basil Tomato Pear Salad

4 pieces chicken breast
2 tablespoon olive oil
garlic salt and pepper

1/4 cup red wine
1 cup blueberries
2 tablespoon honey

Season breast with garlic salt and pepper. In a shallow pan heat oil over medium and cook chicken breast until done, about 6 minutes per side. Remove chicken breast and pour all the sauce ingredients into pan scrapping the bottom of pan. Let it simmer for 5 minutes, stir and pour over chicken. Serves 4

1 big juicy tomato cut into 1/4″ round pieces
1 pear cut into round thin slices
8oz fresh mozzarella cut into thin round slices
10 basil leaf
olive oil and balsamic vinegar
salt and pepper

*I created this recipe last night and I can not believe how great it came out, just in my first try!

FYI- Blueberries are packed with vitamin C.
In just one serving, you can get 14 mg of Vitamin C – almost 25 percent of your daily requirement. Vitamin C aids the formation of collagen and helps maintain healthy gums and capillaries.

Blueberries are dynamos of dietary fiber.Research has shown that most of us don’t get enough fiber in our diets. Eating foods high in fiber will help keep you regular, your heart healthy and your cholesterol in check. A handful of blueberries can help you meet your daily fiber requirement.

Blueberries are an excellent source of manganese.
Manganese plays an important role in bone development and in converting the proteins, carbohydrates and fats in food into to energy. Blueberries are leaders in antioxidant activity.

Spaghetti Squash – Recipe

1 big spaghetti squash
2 tablespoon olive oil
1/2 cup of water
garlic salt and peper to taste

Cut squash in half. Season with salt and pepper. Rub the olive oil. In a baking dish pour the water and place the squash with the inside part looking down. Bake 350d for 1 hour. Remove from oven and let it cool down for 5 minutes. Remove the seeds and shred the inside with a fork. Place it in a shallow plate. Pour just a splash of olive oil, salt and pepper to taste.

Sonia's Avocado and Tomato salad

2 avocados cut in 1/4″ half moons
2 big tomatoes cut 1/4″ round
1/4 red onion cut in very thin half moons
1 garlic clove minced
1/4 cup olive oil
1 tablespoon white vinegar or lemon juice
salt and pepper to taste

In a shallow salad plate arrange one piece of avocado follow by a piece of tomato until finish. In a small bowl mix the garlic, olive oil, vinegar, salt and pepper. Place the onion on top of tomatoes and avocados. Pour the mix and serve. You can make the mix 20 minutes before and chill in the refrigerator before serving. Serves 4 . COQUI!

*OMG! soooo caribbean! Yummy!

FYI- Avocados not only contain the best kind of fat (monounsaturated oleic acid) but also help your body block the absorption of bad fats (cholesterol). They’re high in lutein, which aids eyesight, and in potassium and folate, which may reduce the risk of stroke and cardiovascular disease. And they’re low in pesticides.