Food Day (OCT 24) and Superfood Vitality Bowl

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Hello there!

Lately I’ve been doing a lot of traveling, so I have much to fill you in on, but so little time. First, I would like to give a shout-out to the Food Day Campaign, part of the Center for Science in the Public Interest, a remarkable team and I am so proud of the hard work they are doing in preparation of this year’s Food Day. The concept alone is absolutely brilliant and so necessary, and each of the team members have been so friendly and dedicated. I love it!

I am a Coordinator for the Wilmington, DE Food Day team and as you may have learned from past posts, also an International Ambassador for Jamie Oliver’s Food Revolution. Thus, as Jamie Oliver’s Food Rev Team has partnered with Food Day I feel it especially necessary to update you about the important work the team is doing first! Then, I will let you in on a delicious and Nutrishus recipe I came up with a few weeks ago thanks to an inspirational package at Whole Foods. Intrigued? Keep reading first…! 

So, FOOOOD DAY. First off, doesn’t that just sound delicious? A day completely dedicated to food, and not just “food” but healthy, affordable, sustainable, fair, flavorful, food!!! To be official, “Food Day’s goal is to educate and provide the U.S. with healthy, affordable, sustainable, and fair food.” See?

This year Food Day will be taking place on October 24th and it’s really important. Because people vote with their dollars, so buying the right kinds of foods is good for farmers, the environment, and your health! The event is all about staying away from processed foods and turning to whole foods that nourish and sustain. It’s how we’ve been eating since the beginning of time, so it sorta just makes sense, right?!

This event is also so important because we are trying to get people to realize just how much we need a change. And here are the goals to show you why:

Here are the goals from their website:

  • Promote safer, healthier diets: The foods we eat should promote, not undermine, our good health. Yet, every year we spend more than $150 billion on obesity-related health care costs, plus another $73 billion in reduced productivity.
  • Support sustainable and organic farms: Currently, sustainable farms receive little to no federal support and often lack market access to keep them competitive. Meanwhile, the largest 10 percent of industrialized farms—which contribute to poor health and severe environmental degradation—receive 75 percent of all farm subsidies.
  • Reduce hunger: Currently, around 50 million Americans are considered “food insecure”, or near hunger, and Supplemental Nutrition Assistance Program (SNAP, formerly food stamps) participation is at an all-time high. SNAP is vital to reducing hunger, but the program’s budget is under constant attack while federal measures to increase food access are minimal.
  • Reform factory farms to protect the environment and farm animals: Today, most farm animals are confined in “factory farms”—sometimes containing as many as 50,000-100,000 cattle, hens, or pigs. These practices result in needless animal abuse and illness, environmental degradation, and harm the people who live in and around those facilities.
  • Support fair working conditions for food and farm workers: 20 million workers throughout the U.S. food system harvest, process, ship, sell, cook, and serve the food we eat every day. And yet, many farmworkers earn well below poverty levels while the tipped minimum wage for restaurant servers has remained at $2.13 per hour for the last 21 years.

Doesn’t that all make you want to do something about it?!

You can help by showing your support. Tweet #FoodDay2014 and let your followers know how fed up you are and that we need a change!

Here’s a startling infographic:

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Eating sustainable food is better for everyone, and each time you buy a product, you are voting. So help reduce future health costs for yourself and your family, but choosing the right ones.

Need help with knowing what groceries to stock your fridge with? Here’s a list I created a while back.

Wondering what other controversies are currently being conquered? Scroll through

I will be better in the future about posting more and hosting events, but right now I am calling on you lovely followers to help me get the word out! Which is why the internet is wonderful. Who knows, I may be living in a lovely burough sometime soon and can start up some pretty cool events there 🙂

Food Day, learn it, live it, dig in. (that’s not their motto, I just came up with it. but seriously, do it.)

Next, I’d like to turn your attention to this insanely delicious and easy Superfood Vitality Bowl, courtesy of yours truly, but made possible by the awesomely convenient Whole Foods down the road.

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They have these little packs, for only 3 dollars, called Superfood Seven, or something, I tried looking it up again but can’t find the name online. Anywho, here’s what I created with it!

Just added some lovely snow pea shoots on top, blueberries, avocado, and balsamic vinegar with olive oil and raspberry wine vinegar.

You feel ALIVE after eating this, and that’s the point! SO good for you. All organic so don’t worry about those pesky pesticides.

Nutrishus Superfood Vitality Bowl

  • 2 cups alfalfa sprouts
  • 1/4 cup chickpeas
  • 1/4 avocado, sliced
  • 1/4 cup blueberries
  • handful of lentils
  • handful of azuki
  • bunch of snow pea shoots
  • juice of 1/2 lemon
  • drizzle raspberry wine vinegar, balsalmic vinegar
  • 2 tbs olive oil
  • pinch sea salt and black pepper

Finally, all of you DE friends, if you are interested in hosting a Food Day event, please contact the Food Day team.

You can reach them here:

DE especially needs dedicated people to help out so it would be really wonderful of you!

Here’s a REALLY cool link that allows you to plug in your zipcode and find the Food Day sponsored events nearest to you! They have all kinds of creative activities– festivals, guest speakers, gardening parties, cooking classes, actually a foodie’s DREAM.

Bon appetit… gotta run! Always running!

Food Day– don’t forget! 🙂 Cook real 🙂


p.s. feel free to email me at for info about Food Day or tweet @Nutrishus8 … insta … so you can follow my food journeys!



Nectarine-Lavande Cobbler (GF)

Good afternoon, friends!

It’s been FAR too long since I posted an authentic Nutrishus recipe, so without further ado, I present you with the perfect summer treat! As I searched our cupboard for cookbooks to choose inspiration from, I came across one of my most favorite, the most classic:  “Lady and Son’s Cookbook” by Paula Deen, which arguably started it all. You can say what you want about the woman, but I happen to think she, like all of us, sometimes says things she doesn’t mean. Aside from my PR statement in an attempt to cut her some slack, one thing no one can deny she’s one wholesome, talented cook!!

This delicious, and super simple recipe is based on her Pear-licious Cobbler. Only I have made it gluten free, used nectarines, butter made from the milk of grass-fed cows [so you get more Omega 3’s which all of us could use more of!], less fat[kefir], and a little less sugar. I also added my secret ingredient which I have been meaning to use since I got back from France over a year ago– Sirop de Lavande.

This is ridiculously simple, and if you don’t have any of the ingredients I switched in, feel free to get creative. You could use peaches, pears, raspberries, blueberries…. etc.. instead of the nectarines. And obviously if you don’t have the Sirop de Lavande–simply sprinkle a bit of brown sugar on top!

Luckily I had enough nectarines, because I realized just in the nick of time that this little nugget (our puppy Zuzu) had grown a liking to them…

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Food lovers everywhere: For best results, serve this right out of the oven with a scoop of french vanilla bean ice cream on top. MELT IN YOUR MOUTH GOOD.

Here’s how to make it:


Nutrishus® GF Nectarine-Lavande Cobbler

  • 6 juicy ripe nectarines, peeled
  • 1/2 cup (1 stick of butter) (I use KerryGold Pure Irish Butter from grass-fed cows)
  • 3/4 cup brown sugar
  • 1/4 cup Sirop Bio Lavande (aka organic lavender sugar syrup)
  • 3/4 cup brown rice flour
  • 3/4 cup Kefir (1% fat)
  • 1 tsp vanilla extract— and if you’re lucky, vanilla beans!


First place the butter in a baking dish and place in oven at 350 degrees F until the butter melts. Peel nectarines and cut into slices, set aside. Remove the baking dish from the oven (but keep oven on). IMG_20140714_135326455Stir together the brown sugar and brown rice flour. Slowly stir in the kefir and mix well.

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Pour the batter over the melted butter in the pan. Do not stir. 


Place the nectarine slices on top of the batter; gently pour the Sirop de Lavande over the nectarines.

IMG_20140714_141119275 (Or, if using instead, sprinkle the brown sugar on top of the nectarines). Do not stir. Bake the cobbler for 30 minutes. Remove from oven. 


This is how it comes out! It’s honestly so delicious that you don’t even need ice cream! Gooey, somewhat crispy, not-too-sweet, delicious!



Bon appetit et bonne sante,

Trish 🙂

An Amazing Au Jus for your Summer BBQ!

My uncle  Jim is known for his killer BBQ ribs, but recently, after taking a couples cooking course with my aunt, he came home with a delicious, absolutely amazingly simple recipe for chicken!

With corn on the cob, fresh fruity salad, and hungry appetites, we sat down and dug in. I was actually blown away by the flavor–and even more impressed by the simplicity and, at the same time, elegance of the recipe.

Since I only watched from afar, my recipe is a bit rough (ie. I don’t know if he used 5 or 6 sage leaves!), but I promise if it tastes anything at all like what we ate, it’s worth the risk.   

Here’s how to make it:


You’ll need:

  • 5 Organic Sage Leaves, chopped finely
  • handful of fresh thyme leaves
  • juice of 3 limes
  • 5 cloves garlic, chopped
  • Olive oil to drizzle

Cut a whole chicken down the middle. Place open-side down with skin exposed in a deep oven-safe dish. Drizzle a liberal amount of olive oil and with your hands, make sure oil is evenly distributed on chicken. Sprinkle salt and pepper evenly on skin.  Add your thyme, sage, garlic. Add your lime juice to pan. Place in oven at 425 degrees F. Remove from oven when center is no longer pink (approx 40 minutes).

Pour drippings (Your AU JUS) from chicken into oven-safe dish and keep warm until serving.


Voila! Au Jus!

Flavor doesn’t have to be compromised when you want to make a healthy, mouth watering dish! YUM.

Bon appetit et bonne sante!


Introducing Teff Flour …and a Healthy PB Chunk Cookie Recipe

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Good afternoon,  have I got a treat for you!

Last night my good friend Paige, who we affectionately call “Gugs”, came over armed with a baker’s spirit and a little Athleta bag  full of ingredients. She introduced me to a gluten-free grain that I had never heard of before called “teff” .Turns out teff is a grain from Ethiopia that has many nutritional properties, and for that reason alone is worth learning about! So now, I am here introducing it to you as well.

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According to my research, teff, a North African cereal grass, is the smallest grain in the world and has been used in Ethiopian cooking for thousands of years. It has even been used to make beer!

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Teff is gluten free, high in protein, fiber, and calcium, and has 20% your DV of iron in one serving! (

Side note…. That reminds me, have you ever bought anything from Bob’s Red Mill? They are a great company with delicious flours perfect for baking, and seem to be run by a pretty great guy too. The video they have on their website may make you cry (not that it made me tear up…why would I do that?!) :P…. I get really inspired when I see people doing what they love and helping others. If you’re into that, check out the website’s short video intro.

Back to the teff…. so it turns out not only is this gluten free grain a nutritional powerhouse, but it also makes a pretty darn tasty cookie! Gugs adds chocolate chunks (the ones from Trader Joe’s) to her cookies, and thus I have renamed them to Gug’s Teff PB Chunk Cookies.

For those of you out there who are watching your refined sugar intake, I would say skip the chocolate chunks and use unsweetened dark chocolate instead. The only other sweetener in the recipe is maple syrup, which is processed by the body much easier. Thus, that makes a pretty darn delicious and healthy cookie! You be the judge– either way you can’t go wrong–the chunks don’t have too much sugar regardless, and hey, compared to your average cookie recipe, these might as well be called healthy round biscuits or something!

When baking your cookies, make sure not to leave them in the oven too long. I do this by checking with a fork when it seems like they look done.

Here’s that recipe for you:

Gug’s Teff PB Chunk Cookie Recipe 

(adapted from Bob’s Red Mill Teff PB Cookies)

  • 1 cup Peanut Butter (do not use freshly ground)
  • 1 tsp Vanilla Extract
  • 1/2 cup Canola Oil
  • 1/2 cup Maple Syrup
  • 1/2 tsp Sea Salt
  • 1-1/2 cups Teff Flour
  • 1/2-2/3 cup TJ’s Chocolate Chunks (We add these to the recipe for extra fun!)


Preheat oven to 350°F. Set aside an ungreased cookie sheet.
In a large bowl combine dry ingredients, set aside. In a separate bowl whisk together syrup, oil, vanilla and peanut butter. Add the wet ingredients to the dry ingredients; blend well with whisk. If the dough seems too dry to shape, continue to mix.
Shape dough into walnut size balls. Place on cookie sheet and flatten gently with the tines of a fork. Bake about 13-15 minutes. Cool on wire rack.
Makes about 20 cookies.
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Voila! 🙂

Bon appetit et bonne sante– and keep innovating!



A delish Smoothie recipe and how exercise is a Godsend.

Stress, I am beginning to realize, is more of a choice than an affliction. The more I think about how upset I am with being unemployed, and the more I think about how upset I am that I am lonely and bored, the worse I feel and the more my heart races.

The more I focus on bettering myself and my health, the better I feel.

Today I went to the funeral of our good family friend who passed away . He was a brilliant man, the father of 10 children, faithful, hardworking, a bit shy, and very humble. He didn’t believe in wearing his accomplishments on his sleeve, despite how successful and talented he was, especially in the fields of engineering, math, and science. He believed in creating happiness and using knowledge to fix that which had been broken.  He didn’t believe in finding all the answers, but in the importance of understanding your questions. In his son’s reading about his father, Matthew recalled a beautiful memory that exemplifies who he was as a person. One night when Matthew’s sister Christine was sleeping she woke up suddenly, swearing that she heard blades on the new ice rink that her dad had just built the day before for her and her siblings to skate on in the cold winter months. She looked out her window to find her mom and dad, alone on the ice, skating together.  Years into their marriage and the romance survived, 60+ years on earth, and more to come later. A beautiful memory of the love they had for one another that never faded and continues on eternally.

As I sat in the pew listening to that story, it gave me remarkable hope and faith. We choose the moments of peace in our lives, just as we choose the relationships. From beginning to end, Matt’s love for his wife and his children was not ostentatious, was not flamboyant, but was beautiful, real, and strong. He is an excellent example of a faithful man to look up to, and I feel so lucky to know the beautiful, loving family he created. Being with them today, even in such  circumstances, gave me comfort.

When I got back from the funeral and celebration of his life, I decided to take charge of my own destiny in the small steps I can presently. I went outside for a run/walk and promised myself that I would only come back when my heart calmed down. Exercise, it turns out, has remarkable benefits in terms of relieving stress. I’m not talking about 10 minutes of jumping jacks, or even 15 minutes of sprinting. I’m talking about walking, running, in nature, and soaking it all in. Separating yourself from all negative thoughts, working out your inner struggles and clearing your mind. A run, I find, is a remarkable miracle worker for that.

Being outside allowed me to admire the beautiful landscape that God has created. Acknowledging the animals and insects move about, the trees wave in the wind, admiring a flower that a neighbor took care to grow, making friends with a tiny snail, even dodging some geese poop along the way……each object gave me peace. It was an experience, and made me feel connected to the natural world.

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My run/walk ended up turning into a 3 hour affair, and the rewards were awesome. I got back, feeling significantly more relaxed and at the same time energized, danced around with, as I like to call her, “my little crouton” (our puppy Zuzu) and made a delicious smoothie.

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Nutrishus® Berrylicious Smoothie

  • 3 scoops vanilla flavored organic hemp protein powder (TJ’s)
  • juice of one half lemon
  • 1/4 cup water
  • 1/2 banana
  • about 2 cups frozen organic berries (I like to go heavy on the strawberries and don’t add too many blackberries b/c of the pits)
  • handful organic tuscan kale … and voila!

It was AMAZE, seriously delish…. tart, tangy, refreshing, satisfying.

I then got in the shower, blasting the “Singing in the Shower” playlist on Spotify of course, singing “Stayin’ Alive” and Spice Girls’ “Ziga zig ahhh”. Then the song “Angels” by Robbie Williams came on which made me so excited because it brought back memories of dancing on tables in the Hoffbrau Haus in Munich while abroad. In that moment, despite how ridiculous I feel for being unemployed and bored, I was happy and goofy and fun.

Life goes on. You must have faith and choose how you handle it. Better yourself, trust in who you are and what you stand for, and you feel better. Relish in the love of the people who you know will be there forever, and hold on to the relationships that matter most to you. Faith, above all else. These are my life lessons for today.

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Wishing you a peaceful night,



Post-Cleanse Living and Surprise Recipe!

You may be wondering what has been going on since the cleanse. Has she binged on chocolate and dairy? Has she thrown away all of her healthy habits?

Luckily, I have been pretty good actually! I did have that day of chocolate binging, and man I enjoyed it! Milk Chocolate Covered Potato Chips are something dangerous. However, I noticed how bad it made me feel later on, causing a sugar headache, and have been really good in choosing healthy treats as opposed to treats filled with refined sugar, which I really do not need in my life.

Here is one of my favorite sweet treats I like to eat when I’m craving something yummy, but am not willing to feel all of those guilty, un-fun side effects.

These are fool-proof, delicious, and guaranteed to trick any friend into thinking they are real brownies. I have already tested them on 10 different people, and the reaction is always the same: “Oh my gosh, those are actually delicious” “You can make more of these please…” “I hate dates, but I love these, they just taste like chocolate!”

Raw Brownie Bites (Adapted from the CC Recipe)

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  • 1 cup raw walnuts
  • 1 cup medjool fancy dates, pitted
  • 3/4 cup raw, unsweetened, cacao
  • 1/4 tsp sea salt
  • 1 tsp honey, if desired
  • 1 tbs coconut oil
  • dry, unsweetened coconut flakes

Blend walnuts, pitted dates, cacao, sea salt, coconut oil, in food processor until blended well. You’ll be left with a chunk of the mixture, which can easily be formed into balls. You’re going to do just that. Form into 1 inch balls, and roll first in honey (if using, as it allows for a thicker layer of coconut and added sweetness), then in coconut flakes. If not using honey, simply roll into balls and press coconut flakes onto the bites. I usually do sans-honey for less sweetness, as I think the dates are sweet enough! Voila, delicious, you’ll want to make more and more and more.

New Daily Habits Post-Cleanse:

  • Drink much more water, and prefer it with lemon (I have been carrying around my 32 oz water bottle everywhere, and start and end my days with water. It has caused a noticeable difference in my mental clarity and allows me to feel fuller during meals
  • Plan out ways to get more sleep
  • Two out of my three meals of the day are surrounded by vegetables. I am now all about the alkalizing! I actually made eggs for breakfast the other day, and craved greens– so I put the two fried eggs over a bed of lettuce, and added olive oil and balsamic 🙂
  • coffee only when necessary, and only decaf or half-caf (like last Friday when I was running on 4 hours of sleep and needed focus at my internship)
  • Treat dairy as a treat (yes, that means cheese, ice cream, and other dairy items are not usually in my house). I do buy non-dairy ice cream sometimes (such as Amy’s brand mint chocolate chip) and like to put cheese on salads when I go out, but I find that I feel better without it. Growing up chugging milk every week is not something I do anymore
  • I make homemade nut milk (almond, cashew) every week (it is so easy, much cheaper, and alkalizing rather than acidifying [a better practice in so many ways])
  • I don’t buy sweets with refined sugar in it, unless I’m really feeling like I deserve a splurge. I prefer now to make homemade chocolate, like this recipe that my aunt showed me, without refined sugar, and get creative by slathering almond butter on top!
  • I am more creative and explore vegetables that I used to never try before, like brussels sprouts, snow pea shoots, leeks; and as a result make up more interesting recipes
  • Instead of brown rice pasta, I eat the whole foods version of gluten free foods, in other words, brown rice by itself. Even though brown rice pasta is just brown rice and water, it is still overly processed and it’s easier for our bodies to recognize food in its whole form
  • I am more aware of how food-pairing affects digestion, and choose to eat either animal protein or vegetable protein with meals, not both. It really does make a difference
  • I really appreciate how quick, energizing, and alkalizing smoothies and green juices are, and make them quite often
  • I am far less confused about what is actually healthy and what is not
  • It is not hard for me to maintain my weight, and I am better at portion control
  • Instead of searching for something sweet or carb-y when I am hungry, I start off with a salad, and from that point on I feel better and look for satisfying, nourishing food, instead of a quick fix that makes me feel tired after
  • I am much more excited about the power of nutrition, and the power that is in my hands!

If you’d like to try the Conscious Cleanse, I highly recommend it. It is a life-changing experience that I plan on trying again sometime, and I continue to use many of the tools and knowledge I’ve learned from it in my current everyday life. @consciouscleans

What’s more is that Jo and Jules and the rest of the team are all fantastic people, and really care about helping you out.

Bon appétit et bonne santé,


Dark Chocolate Banana Pancake Frittata!

Good Monday morning, friends!

I thought I’d share with you my newest favorite recipe creation, which has quickly become my favorite guilt-free morning treat. The pancakes are gluten free, dairy-free, refined-sugar free,  and you would never be able to tell. Plus, they are packed with protein and fiber and will melt anyone with a sweet tooth’s mouth.

While creating them, I noticed it is quite difficult to keep them in their pancake form as a result of their density and lack of gluten of course, so it is best to keep them small if you are going for the pancake shape– they will work, but you have to be patient. If, however, you aren’t always patient like me, you can change things up and wow the crowd by plopping that frying pan in the oven and creating a fluffy pancake ‘frittata’. The only difference there is the way you cook them. Either way, keep your oven at 345 degrees F to start out, and decide later; it will be beneficial because you can use your oven as a warmer if you decide to go the traditional route!

Here’s how to make this divine creation:

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Dark Chocolate Banana Pancake Frittata

Dry ingredients:

  • 2 tsp baking soda
  • 1/2 tsp sea salt
  • 4 tbs brown rice flour
  • 1/4-1/2 cup blanched, minced raw almonds (just splash some water on your almonds and blend up in a food processor)

Wet ingredients:

  • 1/2 cup unsweetened pure coconut milk or homemade almond milk
  • 2 bananas, diced, (use more or less depending on preference)
  • 2 oz chopped or shaved unsweetened 100% cacao
  • 2 – 3 tsp raw honey
  • 3 eggs
  • 1 container applesauce (or roughly 3/4 cup)

For the pan: 

  • Organic, unrefined, cold pressed Coconut Oil (awesome for cooking because it has a high smoking point [it can handle a lot of heat!] and because it’s so great for you!)

In a mixing bowl, combine wet ingredients, whisk together. Mix together dry ingredients. Fold wet ingredients into dry ingredients. Add 1 tbs coconut oil to frying pan. If you are going the traditional pancake route, drop about 1/4 cup of your pancake mixture into the pan. Wait about 4 minutes, or until the edges start to form and brown, flip. If you want to switch it up, and go for a fluffier concoction, add your tablespoon of coconut oil to your frying pan, pour in the batter (pan should now be about 3/4 full). Let it cook and firm up for about 8 minutes. Use your judgement to determine if you’ll need more time. The edges should start to form enough that if it were a traditional pancake you would be okay to flip it. Once it has gotten to the point where the edges are firm, place the entire pan in the oven at 345 degrees F, for about 10 minutes, or until you can stick a fork in it and it comes out clean!

This is what you’ll get:

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Notice how you can easily slice a piece and it comes out fluffy!

Feel free to add more diced bananas and decorate with cocoa powder. If you’re feeling in the mood for even more sweetness, add some organic 100% pure maple syrup on top! Enjoy!

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Bon appétit et bonne santé,


Nutrishus (TM)

(c) Patricia Doheny 2014. All rights reserved.