18 dry jumbo pasta shells (whole wheat if you can find)

10 oz frozen chopped spinach. thawed and drained

8 0z of fat free cottage cheese

1/2 cup of low fat ricotta cheese

1 cup shredded fat free mozzarella cheese

2 tbsp chopped fresh basil

1 tsp oregano

2 cups of marinara sauce…divided

non-stick olive oil spray

1/8 black pepper

1. Cook pasta shells according to package directions and drain and set aside. Add a few drops of oilive oil to prevent pasta from sticking while set aside. Pre-heat oven to 350 degrees F and lightly coat baking pan with cooking spray.

2. In a large mixing bowl, add spinach, cottage cheese, ricotta cheese, mozzarella cheese and oregano, basil and black pepper.

3. Pour 1 cup of marinara sauce into baking pan

4. Stuff each individual shell with a heaping tablespoon of filling and place in pan. Pour remaining sauce on top and topped with extra mozzarella cheese.

*Adding extra mozzarella cheese is optional

5. Cook for about 30-35 minutes. When done serve and enjoy.

*serving for 6 people

280 calories per serving size



This recipe is simple, easy, and delicious. Well I wont lie to you, it takes some time to get use to it. Within the first 3-4 tries you’ll be use to it. I add whatever I have in my fridge at the time to make my green drink which I try and drink 3-4 times a week, sometimes everyday in the morning as my breakfast.

This drink provides you with vitamins A, K, C, potassium, iron, magnesium, folate, loads of fiber, protein, healthy carbs and fats etc. Plus all these vegetables and fruits helps with lowering blood pressure, cholesterol, also lowering your risk of diabetes, certain cancers etc.


Handful of Kale

3 leaves of Romaine Lettuce

Handful of Spinach

1/2 of Cucumber

4 Strawberries

1/2 an Apple

2 Tbsp of Ground Flaxseed

2 Tbsp of Hemp Protein powder (vanilla flavor)

Handful of Pineapple or Medium slice

2 stalks of Celery

1 scoop of Vanilla Protein Powder

Ice and 1 1/2 cup water

Add all ingredients to a blender. Blend and serve.

Servings for 2

You can also add whatever else you want to this drink or even take out some stuff. Some other alternatives are fresh ginger, collard greens, garlic, wheat grass, swiss chard, fennel, carrots etc… Mix it up and see what combination tastes best to you and enjoy.

Sauteed Spinach and Mushroom


1 medium size onion (sliced)

6 medium size baby mushrooms (cleaned and sliced)

2 large handful of fresh spinach

2 tbsp of EVOO ( extra virgin olive oil )

Himalayan salt and black pepper to taste

In a hot large frying pan or wok add the EVOO, onions and sliced mushrooms. Let cook until onions and mushrooms get brown in color. Add spinach and let it cook until spinach has melt down and then add salt and black pepper to taste.

* this can be eaten alone or with eggs or brown rice etc…

* camera still acting up! sorry pic is saying Jan 08


Five(5) Of My Favorite Dark Green Leafy Vegetables..

Dark green leafy vegetables are high in fiber and are loaded with vitamins and minerals. The darker the vegetable the more nutrients they contain.
Some research even says that the carotenoids in the dark green leafy vegetables prevents certain cancers. They are also great for a healthy heart and help with skin and aging. Which sounds pretty good to me.
You can eat the vegetables raw(uncooked), my favorite way to have them or you can cook it. Sometimes a little olive oil, onion, garlic, some black pepper and mrs Dash in a wok, sautéed is all that’s needed, served and eaten alone. I’ve even sautéed it with baby mushroom and tomatoes and eaten with eggs…DELISH!!



Romaine Lettuce:
Romaine is properly one of the most common dark green leafy vegetables eaten out there, especially in salads and on sandwiches. They contain vitamins A, C, K, beta-carotene and folate.
Romaine lettuce is good for a healthy heart, it contains potassium which helps with lowering cholesterol, plus its also great for digestion.



Spinach is low in calories and high in vitamins A, K, B2 and C, plus is also contains iron and calcium. The list is endless.
Having it on pizza is one of my favorite ways to eat spinach along with portabella mushrooms and low fat mozzarella cheese….besides eating it in salads or with my breakfast. Spinach is also a main ingredient when making green smoothies.



It has a slight bitter taste to it but Kale has cancer fighting properties and it’s great for lowering cholesterol. Kale is high in vitamin A, C, potassium, fiber and folic acid.
Some even refer to it as a SuperFood.
It’s great when eaten in salads or sautéed with evoo, onion and garlic.



Arugula is a small leafy green vegetable that has cancer fighting properties and its packed with vitamins A, C, K and contains iron and calcium as well as potassium. It had a lil spicy taste to it, but nothing over whelming that you can enjoy it. Adding it to salads is one of the ways I mainly eat arugula.



Broccoli oh broccoli how do I love you so. Can you tell that I love me some broccoli :-). I eat it on a weekly basis and I enjoy it with a lil evoo, and garlic toss in a wok. I don’t over cook the broccoli, I enjoy it crunchy.
It contains vitamins like A, C, K as well as folate, potassium and calcium and high in fiber.
Broccoli helps with fighting high blood pressure, cholesterol, and osteoporosis. Which sounds perfect to me.

Include dark green leafy vegetables into your daily eating regime. You can have it raw(uncooked) sandwiches, salads, even in your smoothies. Cook it and add it to pizzas, eggs, pasta dishes etc…the options are endless and the benefits tremendous.



Kale and Spinach Salad


Salad is something I try and have at least every day of the week. If i dont do everyday, I try and eat it 4 days a week. But in some way, shape or form I consume my dark green leafy vegetables..either in a salad, shake, or in my omelets

Spinach (as much as you want)
Kale ( as much as you want)
1 large cucumber
1 cup of unsalted can of corn
1 medium avocado

Rinse kale and spinach under running water first, pat dry with paper towel and add the kale, spinach plus corn in a large bowl. Peel and slice the cucumber, and peel and cube the avocado. Add to bowl. Mix together and serve in smaller salad bowl or on the side of your meal..Enjoy

1/2 tbsp honey
1 tbsp Dijon mustard
2 tbsp red or white wine vinegar
1/4 cup evoo ( extra virgin olive oil)
Salt and black pepper to taste

Add all ingredients into a small bowl and wisk ingredients together.
Add to salad or on the side. Any extra can be placed in fridge.