The beginning of my journey with OMAD and intermittent fasting has been fairly successful. I delve more into the two here, but for the most part, I've been postponing my first meal of the day. I concentrate more on the contents rather than the time of day I'm eating it.

mediterrean chicken bowl

20 min prep + 20 min cook time, serves 2



4 garlic cloves, smashed and sliced
2 tablespoons worcestershire sauce
1 tablespoons olive oil
2 teaspoons dijon mustard
pinch brown sugar

2 chicken breasts, skinless and boneless
12 ounces chickpeas, drained and rinsed
2 bunches of spinach
1 heirloom tomato, diced
¼ red onion, diced
¼ red pepper, diced
2 cups brown rice, cooked
½ cups lentils, cooked
¼ cup feta cheese, crumbled
2 tablespoons parsley, roughly chopped
2 cloves garlic, sliced
1 tablespoon olive oil
1 ½ tablespoons red wine vinegar
1 lemon, one half juiced + one half sliced
sea salt and freshly ground black pepper


To make the marinade, combine all ingredients the marinade ingredients.

Place the onions in a small dish with water, covering them. Soaking the onions this way for about 15 minutes will take the  sharp bite out of them.

Half the chicken breasts by slicing them lengthwise. Place each breast between two sheets of parchment paper. Pound them using a meat mallet or rolling pin. Start in the middle and work outwards to pound them thinner, until each is just over half an inch. Place in a plastic ziplock bag and pour marinade over the chicken. Ensure each piece is saturated and seal the bag, squeezing out any excess air. Place in fridge.

In a small mixing bowl, combine the parsley, garlic, olive oil, red wine vinegar, and the juice of half a lemon. Season with salt and pepper. Mix well and set aside.

Lightly oil a cast iron skillet and heat on medium high flame. When oil is glossy and slick, remove two breasts from the ziplock and pan fry on skillet. Place a small plate or bowl on top while it cooks to ensure browning. When one side is caramelizing in color with a slight char, after about 7 minutes, turn over and repeat. Repeat with the remaining breasts as well.

Begin to lay the foundation of each bowl down while the chicken is resting. Start with a mix of brown rice and lentils. Next add the spinach. Slice the chicken breasts and place over the spinach (it will wilt slightly). Than arrange the tomato, onion, pepper, chickpeas, and feta cheese in the bowl.

Drizzle with the parsley dressing and serve with lemon slices.


We  are nearing an exiting time in the citrus season, in the month of February, just about all citrus fruit is available. Although, it’s pretty much a year round fruit, there are months where some varieties prevail. I know I was super heavy handed with the oranges already this year… and the grapefruit. Oh, the lemons… and plenty of  lime. Last year I was inspired to make a simple summer citrus salad. I knew there were a few things lacking, but I loved the simplicity. But for now, since I’m doing one more savory citrusy recipe to get us through, I’ll go out with a bang! I’m adding juicy blood red oranges, savory salmon and tart red onions. A quick dressing will be whipped up to that add more flavor and add a touch of mildness.

There is something so wonderful about salmon in a greens salad. I think it’s the flakiness. I’m sure of it. You get a little piece of the fish with each bite. It spreads like butter. It pairs with citrus so well and provides a light richness that can stand up against all the acidity.

What a delicious way to highlight citrus!


citrus salmon avocado salad

30 minutes total time



8 ounces raw wild caught salmon
1 ½ tablespoons grapeseed oil
½ teaspoon salt
½ teaspoon pepper
½ teaspoon garlic powder
12 ounces spring greens baby spinach, romaine, or mixed greens
1  blood orange segmented
1 pink grapefruit segmented
1 to 2 avocados thinly sliced
½ large shallot very thinly sliced
¼ cup crumbled feta cheese
lemon vinaigrette
3 tablespoons red wine vinegar
1 1/2 tablespoons honey
1 teaspoon dijon mustard
1 lemon juiced and zested
2  garlic cloves minced or pressed
pinch of salt and pepper
1/2 cup extra virgin olive oil




Preheat the oven to 400 degrees F in your oven to high and set the oven rack about 6 inches below it.

Make the vinaigrette. In a bowl, whisk together the vinegar, lemon juice, honey, garlic, salt and pepper. Continue to whisk while streaming in the olive oil. Store in fridge while

Place the salmon on a baking sheet and brush it with the grapeseed oil. Season it with the salt, pepper and garlic powder.

Bake the salmon for 6 to 8 minutes, or until just opaque and flakes easily with a fork. If you’re doing a large filet, bake it for 8 to 10 minutes, then check. The time will depend on the thickness of the filet! Place in the broiler for 2-3 minutes, until it is slightly charred.

To assemble the salad, toss together the lettuce with a pinch of salt and pepper, the orange segments, grapefruit, avocado and shallot. Drizzle with the vinaigrette. Sprinkle with the feta before serving.


I’ve created an affinity towards warm rice bowls. I discovered this during my last visit to Chopt (a “salad is the whole meal” concept) a for the first time. I’m not sure why, because they have about a dozen locations in New York City that I never bothered to look twice at.

Well, everything happens for a reason. This was a perfect time to be introduced because I had a weekend off of work  approaching, and I pictured myself in the kitchen recreating some of Chopt’s  delicious meal options. And today I was meant to have their chicken tinga bowl. There were so many good options on the menu, but your girl had to satisfy my Mexican food craving that day. As I was scarfing down the warm grains with the crisp vegetables, I immediately knew this was something I wanted on the regular.

A bowl can also be the best way to utilize any leftovers or transform takeout. You can build your bowl with meat protein, or just choose to have a vegetarian meal. These days, I’m eating less mind. More surprising, I’m not finding that I miss it.

Have fun and be creative when it comes to what type of bowl you make. I like using a base of both greens and grains I really do want it all. You can toss it with a bit of last night’s chicken korma  and some chopped veggies and hey, you’ve got yourself a nice meal with little effort.

This recipe is inspired by southwestern flavors, but I still wanted a meal I could prepare within 30 minutes. I get excited by bold flavors and the contrasting temperatures is always interesting. There isn’t too much prep in this recipe, just cutting the vegetables and making the vinaigrette. It’s Tip: double the recipe and store some in the fridge for future use. Or just use sriracha.


avocado rice bowl w/ tomatillo vinaigrette

serves 1-2, 20-30 mins total time



1 cup white or brown rice, warm
1 cup curly lettuce or mixed greens
½ mango, diced
½ ripe avocado, diced
1 cup corn
1 cup black beans
2 tablespoons cotija cheese, crumbled
2-3 tomatillos, peeled, diced, and smashed
3 tablespoons olive oil
3 tablespoons lime juice
1 tablespoon honey
pinch cumin
crushed black pepper and sea salt, to taste




Prepare the vinaigrette by mixing all the ingredients together and storing in the fridge.

If you’re using it, make the rice per the boxes suggestion and keep warm.

If you’re using canned vegetables, rinse them off using a mesh strainer. Set aside. If you’d like to warm the vegetables a bit, take a skillet and splash add a bit of olive oil on to it. Heat oil over medium flame and add the beans and the corn.

Arrange the bowl with the remaining ingredients in any order you’d like. Drizzle with the vinaigrette and enjoy!


Just because I felt like uggghhh today. I blame it all on stress. There’s no other times I crave chocolate...copious amounts of it. So this week I just need to take it easy.

This recipe is one of the more simpler Thai salads. It’s chock full of vegetables and fresh herbs, with a traditional peanut sauce to toss it all up in!

cabbage + kale thai salad

serves 2-4, 20-30 mins total time



1 bunch kale, ribs removed and chopped

1/4 - 1/2 red cabbage, sliced and halved

2 small carrots, peeled and thinly sliced

1 bunch scallion, sliced 

1/2 red cabbage, thinly sliced 

2 cups mung bean sprouts 

2 tablespoons fresh cilantro, chopped


1/4 cup natural peanut butter

2 limes, juiced

2 tablespoons tamari soy sauce

2 tablespoons water

1 tablespoon maple syrup 

1/2 tablespoon toasted sesame oil

1 teaspoon sriracha 

1 teaspoon fresh grated ginger

1 teaspoon minced garlic




Combine all dressing ingredients in a small bowl. Gently stir until combined and smooth. It might be hard to stir the peanut butter at first, using a fork may be best. 


Make sure all your veggies are chopped into bite-size pieces and toss in a large bowl to combine. Cilantro and top with dressing. Mix until all ingredients are well coated. Chill for a few moments if you’d like before enjoying.