• Being Vegan and it’s effects on my feminine health..

    Greetings to my fellow earthlings!   After successfully finishing my three-day juice cleanse I started reflecting about how I’ve been eating over the past

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  • Cleansing into the new year..

    Hello my fabulous healthy friends! As the holidays are coming to a close and 2015 is inching closer the time for reflection begins..

    learn more
  • Cream of Asparagus Soup – Great Thanksgiving Day Soup!

    Hello my veggie loving friends,   Sorry I haven’t posted on the blog in a while! Recently, I started a new job and

    learn more
  • No Hater-aid Healthy Lemon-Lime Sports Drink!

    Good afternoon flower children!   This one’s for the gym-rats out there who need a little more than just water to finish all

    learn more
  • Berry-Blast Smoothie

    Happy Sunday!   While most people are out trying to engulf some Sunday Brunch, I’ve been up all morning making a cruelty-free creation

    learn more
  • H2-Ohhhhh Baby – Morning detox with diffused water

    Good morning my beauties!   Well, It’s Monday for starters so I had a rough time getting out of bed this morning but

    learn more
  • Wrap-it-up like your Momma told ya with the Hummus-Caesar Spinach Wrap!

    Good afternoon fellow earthlings,   I had a little bit of a late start to my day today and I woke up extremely

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  • P-I-Z-Z-A! Kale-yeahh meets Bacon Supreme!

    Pizza Hut Craving be gone!   I’m all about some yummy comfort food and I feel strongly that if you’re vegan you should

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Being Vegan and it’s effects on my feminine health..

Feeling good after transitioning to becoming a vegan!

Greetings to my fellow earthlings!


After successfully finishing my three-day juice cleanse I started reflecting about how I’ve been eating over the past couple of months and how my body has been responding. Overall, I feel grateful to have adopted this cruelty-free lifestyle and my body feels the healthiest it’s ever felt in years! I may not be stick thin, but I’m able to gain muscle faster and the inflammation in my body has drastically decreased. I suffered so much from lower back pain and headaches and now I feel energized and I’m never in pain since adopting a vegan diet..

Another remarkable change for me has been in an area that most women can relate too, our menstrual cycles.. Unfortunately, for many years I had to rely on taking birth control, which has many annoying side effects just to suppress my painful cramping.

Before taking the pill, I would have to miss school or work for at least one day out of the month because my cramps were so painful. Taking the pill helped to immediately reduce my cramping and I was able to resume life by taking two ibuprofen on the first day of cramping..

About six months ago, I went to see a holistic Doctor here in Brickell at the Four Seasons. He gave me an overall health evaluation and informed me that I was having trouble gaining core muscle because the Testosterone I produce was not being properly absorbed into my blood stream.

Apparently, birth control can dramatically lower the rate at which Testosterone is absorbed into your blood stream regardless of the amount your body is producing.. My options my Doctor gave me were to start hormone replacement therapy while staying on the pill even though I was already producing adequate amounts of testosterone or to stop the pill. To explain this better, undergoing the testosterone therapy would immediately inject the testosterone into my blood stream allowing me to gain more energy and hopefully aide in muscle formation.

After much reflection and research, I decided that it was about time that I attempt to get off of the pill and start natural methods of curing my painful menstruation symptoms. At first, I was very nervous and worried to get off the pill because even the distant memory of how painful my cramps were was still in the back of my mind.

I started researching options as far as what natural supplements were out there to help me suppress the painful cramping. I came across a lot of scientific articles that stated that Maca Powder (which comes from a root), helps balance hormones and can help reduce cramping and other PMS symptoms. Apparently, Maca was used in ancient civilizations as a cure for many aliments and still has a strong following today.

Vegan athlete Brendan Braiser wrote one of my favorite vegan cookbooks Thrive. His amazing book includes many data driven research points regarding adopting a plant-based diet along with simple and delicious recipes. I discovered that Brendan has a company and website called Vega One: http://myvega.com/. I bought Vega One Maca Powder supplements through this website and I began to take roughly two Maca supplements a day starting a week before my menstruation cycle and continue this regime during the week of my period.

It’s been about six months since I began this regimen, and I’ve gone through six menstrual cycles off of the pill and I’ve never felt better. I’m not exactly sure if the Maca Powder was the cure for my cramps or my vegan diet, which insures that there is barely any inflammation in my body..

Feeling good after transitioning to becoming a vegan!

Feeling good after transitioning to becoming a vegan!

If you’re not a vegan and your suffer from difficult PMS symptoms I would encourage you to eat more fruits and vegetables and stay away from processed sugars and caffeine especially close to your menstrual cycle. Of course, only try this if you deal with harsh PMS symptoms and do not want to take the pill due to the possible side-effects. Also it is important to note that some women do not experience side effects from taking the pill and need to use the pill as a contraceptive so it might not be necessary for everyone to stop taking it.

Personally, being on the pill brought down my energy levels, lowered my sex drive, and made it harder for me to gain the essential core muscles needed to protect my previously injured lower back. Anyways, I thought I would share this personal story with you all because this was such a difficult battle for me to deal with every month and I never thought I would be able to live like a normal person off the pill during my cycle. Now I feel very free.. Imagine planning all trips and activities around your menstrual cycle or missing important workdays when you can’t tell you boss you have bad cramps without fear of judgement. It’s a very personal problem and can be difficult to explain to people who have never had a similar experience. However, nobody should have to put their life on hold for day or a week every month!

Please e-mail me at trulyjulievegan@gmail.com with your story and feel free to ask me any questions you may have regarding this topic. It’s important to note that I am not a Doctor and have not conducted any trials or research of my own on anyone or anything except for myself. There is no control group and I’m not sure if the Maca Powder is solely to be praised for helping cure my symptoms or if it is because of the lovely effects of being a vegan.

Tomorrow I am planning on sharing with you my weekly nutrition guide to get organized and more purposeful with my health this year! Happy New Year to all!



Cleansing into the new year..

Truly Julie's Pre-New Year's cleansing ideas!

Hello my fabulous healthy friends!

Don't you just want some of this delicious lemon diffused water? Yes! Yes! Yes!

Don’t you just want some of this delicious lemon diffused water? Yes! Yes! Yes!

As the holidays are coming to a close and 2015 is inching closer the time for reflection begins.. Unfortunately, the old fable of time moving faster as we get older seems to be getting more real for me and my friends as it felt as if it were yesterday when 2014 was rung in! Alas, another year on this Earth and I finally feel like I’ve become more at peace with myself and I strongly believe that my vegan lifestyle had a lot to do with the progress..

But… Before I tell you about how much my health and happiness has improved over the course of this year, I want to recommend some cleansing ideas to help re-charge your batteries before you ring in the new year and help you get a head start on those new year’s resolutions.

Cleansing.. Is it necessary? Well.. after doing a lot of research and attending my online Culinary Nutrition Course with Matthew Kenney Culinary I’ve learned that cleansing is not necessary if you eat a raw/vegan diet everyday because your intestines and organs will properly clean and cleanse themselves as you are not polluting your body with excess hormones like casein found in cows milk products or as many chemicals / preservatives as the average person.

Truly Julie's Pre-New Year's cleansing ideas!

Truly Julie’s Pre-New Year’s cleansing ideas!

However, let me address the big fat flamboyant elephant in the room and I’ll be the first person to admit that I’m not perfect and there may have been a couple nights involving too much tequila and a McDonald’s French fry run. Or two. Or three. Ok! That’s enough! So moral or the story is if you are a good little raw vegan angel and live a healthy lifestyle full of homemade meals full of macro and micro nutrients you don’t need to cleanse per say.. But for everyone else (which is probably everyone in the world) you should cleanse roughly between two to four times a year. Personally, I like to cleanse once per season or whenever I feel tired or sickly. Just be sure to consult a Doctor or health practitioner before cleansing especially if you are currently suffering from a chronic condition.

As you know, there are many wonderful cleanses out there and I would encourage you to try a couple out and see which one’s work best for you. Personally here at Truly Julie Vegan I have developed a mostly all juice cleanse that fills me up and doesn’t leave me feeling malnourished or dehydrated. Here’s my cleansing plan for 12/26/14 – 12/29/14. I’m choosing to do a three day cleanse so that I can enjoy myself new years night and have a glass of wine. Or two.. Or, ok let’s not go there..

Want clear skin? Drink more H2O!

Want clear skin? Drink more H2O!

Day 1:


-Drink 32oz of water diffused with lemon

-Drink 32oz of hot green tea

-32oz “green” juice of your choice

-2 cucumbers

-four stalks of celery

-2-4 Apples

-2 lemons squeezed

-1 head of Kale

Wear colors and be happy as you drink your colorful juice.. :)

Wear colors and be happy as you drink your colorful juice.. 🙂


-24 oz smoothie of your choice. You can really make any smoothie you wish just make sure you do not use dairy and include a nut for essential fats and some seeds for protein / energy because you’re going to need it!

-2 mangos peeled

-1 cup of almond milk

-1/4 of almonds

-2 Tbsp. chia seeds

-1/4 cup of Blueberries


Raw Salad or 32oz Juice of your choice

(Yes, I included whole food like the option for a raw salad because the leafy greens will help cling on to junk in your intestines and push it out as waste.

32oz hot green tea before bedtime!

Repeat x3 and enjoy yourself as you welcome in the New Year! 🙂

Until next time my beauties!



Cream of Asparagus Soup – Great Thanksgiving Day Soup!

Hello my veggie loving friends,


Sorry I haven’t posted on the blog in a while! Recently, I started a new job and while acclimating to that hasn’t been easy, life’s been treating me very well and I feel blessed to have a job that I love! While I’ve been on this blogger hiatus, I’ve been in search for easy recipes that I can store in my fridge or freezer for long periods of time so that I do not have to prep so much when putting in a lot of hours at work. Solution: I’ve become obsessed with making delicious, hearty, vegan soups.. Time crunch + amazing fall weather = SOUP TIME!!!!

Asparagus power!

Asparagus power!

Out of all of my latest creations, the Cream of Asparagus Soup is just the best soup I’ve ever had! It is truly everything and you need to go to the store and buy the ingredients and whip this up as soon as possible. Also, I’m making a huge batch to bring to a friends for Thanksgiving and I would highly recommend making this healthy and hearty soup to put yourself in a non-turkey coma..

*Tip: Use at least a four to six quart pot.



1 Tbsp. Sea Salt

1 large yellow onion chopped

2 Tbsp’s of Olive Oil or Avocado Oil

4 Stalks of Celery Chopped

2 Large bunches of asparagus, cut into two inch pieces with top ends trimmed

2 bay leafs

3 cups of spinach or arugula

1 Tbsp. of white pepper

1 1/2 cup of Cashew Cream for the creamy factor recipe

2 quarts of vegetable stock

Creamy Asparagus Soup


1. Place the pot over medium heat and sprinkle the bottom of the pot with the sea salt and add the oil.

2. Add the chopped onion, asparagus, and celery and place the lid on the pot and saute for roughly 10 minutes. Make sure the pan doesn’t burn and stir frequently.

3. Add the vegetable stock and bay leafs and reduce the heat and simmer for 30 minutes.

4. Blend 1 1/2 cups of raw cashews with one cup of purified water in a high speed blender and put the cashew cream into the soup mixture.

5. Discard the bay leafs and add more salt / pepper to taste.

6. You might have to work in two to three batches but pour the hot soup in a blender and hold down the lid with a towel (in case of explosion). Add the spinach to one of the batches and continue blending until smooth.

7. Pour all liquid back into the pot and keep warm on low.

8. Enjoy and post your pictures eating the yummy soup online and tag #trulyjulievegan

Possible health benefits of asparagus


The second century physician Galen described asparagus as “cleansing and healing” and research indicates that eating asparagus can help control diabetes, act as a diuretic, prevent kidney stones, and reduce the risk of neural tube defects in babies.

Reducing the risk of diabetes

Researchers at the Karachi University in Pakistan found that eating asparagus may help control type 2 diabetes. Their study was published in the British Journal of Nutrition. According to the authors, asparagus “exerts anti-diabetic effects by improving insulin secretion and β-cell function, as well as the antioxidant status”.2

Acting as a diuretic and preventing kidney stones

According to an article titled “Chemical constituents of Asparagus”, published in the journal Pharmacognosy Review, asparagus “helps flush out the kidneys and helps in the prevention of the formation of kidney stones”. 3

Reducing the risk of neural tube defects in babies

Asparagus contains almost half a person’s recommended daily intake of folate. Folate helps prevent neural tube defects in babies.

According to KidsHealth.org, there are various studies that have shown that “women who get 400 micrograms (0.4 milligrams) daily prior to conception and during early pregnancy reduce the risk that their baby will be born with a serious neural tube defect (a birth defect involving incomplete development of the brain and spinal cord) by up to 70%.”4

No Hater-aid Healthy Lemon-Lime Sports Drink!

Nourish yourself when your getting your workout on!

Good afternoon flower children!


This one’s for the gym-rats out there who need a little more than just water to finish all of those hardcore workouts. A lot of us grew up on the famous Lemon-Lime sports drink Gatorade and we were made to think that it would improve our hydration and keep us performing at a high rate. What we know now is that a lot of these “sports drinks” contain a lot of sugar and actually end up further dehydrating your body which does not help you perform better.

I decided that I was going to do a lot of running today to start preparing for local 5k’s and hopefully begin the process of meeting my goal to complete a half-marathon in 2015. Besides drinking a lot of water and eating a healthy and nutritious breakfast I decided to create a raw-vegan sports drink that is low in sugar. Please believe that this recipe is mad easy! Even the laziest of lazy people can do this!

Lemon-Lime goodness!

Lemon-Lime goodness!


6 key limes or 2 regular limes

2 lemons

4 pitted dates (soaked for at least 2 hours)

1 Tsp. salt

4 cups filtered water

2 cups coconut water

Nourish yourself when your getting your workout on!

Nourish yourself when your getting your workout on!


Step 1: Soak the four pitted dates in water for at least two hours to unlock the nutrients and aid in proper digestion.

Step 2: Blend together the 4 cups of filtered water, 4 soaked dates, 2 cups of coconut water, lime juice, lemon juice, and salt in a blender.

Step 3: Pour into containers or bottles (I used mason jars) and store in your fridge till use. Should stay good and nutritious for up to a week in the fridge. Makes about close to 40 oz of lemon-lime sports drink goodness!

Step 4: Take a selfie chugging some of this lemon-lime goodness and #trulyjulievegan or shoot me the image @trulyjulievegan

You put the lime in the coconut and drink them all up!! Hehe!


Julie Harris

Vegan Cream of Mushroom Soup (Shroom Soup)

That's that good Shroom Soup!

Hello fellow animal lovers,


Just got back to reality after Miami’s Seed Week which was by far one of the best experiences of my life! I was lucky enough to attend Thrive’s VIP Cocktail Hour, a dinner by Vedge’s (Philadelphia Restaurant) Rich Landau and Kate Jacoby, as well as the actual SEED Festival in Midtown Miami. Thankfully we had the best weather and I was able to meet many leaders of the vegan movement and share wonderful ideas regarding Miami’s future vegan scene. Check out my Instagram @trulyjulievegan for some highlights from SEED Week!

Today we are experiencing some rain and overcasting clouds here in Miami due to a tropical disturbance in the Gulf of Mexico. The temperature has dropped a little and I’m starting to feel like I’m in the mood for fall! To celebrate, I thought I would work to create a comforting and hearty plant-based soup full of nutrients for our guts. Plus, I’m obsessed with mushrooms (not those kinds of shrooms) and I’ve been craving mushroom soup for weeks now!

For all of you Toad fans out there! Shroom power!

For all of you Toad fans out there! Shroom power!

In the past, I’ve struggled to master the creation of vegan creamy soups as they usually come out to watery and unsatisfying. Today, I finally managed to create an outstanding and very, very creamy mushroom soup! I know that many vegans use cashews to create a cream base which does turn out amazing but I didn’t have time to soak and I was starving for some shroom’s! However, I do think that my creation is less intimidating to those who are short on time! Soooooo please do not be scared of this recipe! It is super easy to create!!

That's that good Shroom Soup!

That’s that good Shroom Soup!

  • Ingredients: 
  • 1 tablespoon(s) extra-virgin olive oil
  • 1 1/2 pound(s) mushrooms, thinly sliced
  • 1 medium onion, diced
  • 3 tablespoon(s) rice flour
  • 2 tablespoon(s) paprika, preferably Hungarian (see Tips)
  • 2 tablespoon(s) dried dill
  • 3 cup(s) mushroom broth
  • 1 cup(s) Un-sweetened Almond Milk
  • 1 1/2 pound(s) russet potatoes, peeled and cut into 1/2-inch pieces
  • 1/2 cup(s) vegan sour cream or vegan cream cheese
  • 1 teaspoon(s) salt


  1. Step 1: Heat oil in a Dutch oven or regular stove-top over medium-high heat. Add mushrooms and onion and cook (cover the pot), stirring occasionally, until most of the liquid evaporates, 10 to 15 minutes.
  2. Step 2: Reduce heat to medium and cook, stirring frequently, until the mushrooms are very soft, about 3 minutes more. Add flour, paprika and dill and cook, stirring, for 15 seconds. Add broth, almond milk and potatoes; cover and bring to a simmer. Reduce heat to low and maintain a lively simmer and cook, uncovered, until the potatoes are tender, about 15 minutes.

Step 3: Remove from the heat and stir in sour cream and salt.

Step 4: Repost a picture of your creation on Instagram and #trulyjulievegan or shout me out @trulyjulievegan!

Boom! Boom! Shroom!





Berry-Blast Smoothie


Happy Sunday!


While most people are out trying to engulf some Sunday Brunch, I’ve been up all morning making a cruelty-free creation of my own. What’s better than eggs and ham? How about Cranberries, Blueberries and almond milk oh my! Lately I noticed that I haven’t been including as many berries into my diet as I normally like and it’s time to change things up and add some different enzymes into my diet so I went to Publix and picked up some fresh organic Blueberries and frozen Cranberries and decided to make a delicious and colorful smoothie!



Berry Goodness Smoothie Ingredients:

1 cup of frozen cranberries

1 cup Almond Milk (homemade preferred)

1/2 cup blueberries

1 ripe banana


Step 1: Combine all ingredients and blend until smooth. If you want to save a couple blueberries to float at the top of your smoothie please do so! 🙂

Step 2: Enjoy!!! If you want to make two servings just double to recipe! Remember this smoothie is sweet already so I do not recommend adding any sweeteners.

Step 3: Upload a picture of your Berry Goodness Smoothie and #trulyjulievegan.

Upload your berry-blast to Instagram #trulyjulievegan !! :)

Upload your berry-blast to Instagram #trulyjulievegan !! 🙂

Health Benefits of this smoothie:

Nutritional breakdown of cranberries

Cranberries are a good source of vitamin C, fiber and vitamin E.1

Vitamin C – a powerful natural antioxidant capable of blocking some of the damage caused by free radicals, as well as boosting the body’s resistance against infectious agents, according to the University of Maryland Medical Center. Sailors once carried cranberries aboard their ships to avoid scurvy because of their high vitamin C content.

Cranberries are a good source of vitamin C, fiber and vitamin E. Image courtesy of Benjamin Tilberg.

Fiber– According to the Department of Internal Medicine and Nutritional Sciences Program of the University of Kentucky, high fiber intakes are associated with significantly lower risks for developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increased fiber intake has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for obese individuals.

Vitamin E – a fat-soluble antioxidant involved in immune function that may help prevent or delay the chronic diseases associated with free radicals.2

Cranberries also contain vitamin K, manganese and a large array of phytonutrients, naturally occurring plant chemicals that help to protect the body from harmful free radicals and offer anti-inflammatory and cancer-preventing properties.1


Source: http://www.medicalnewstoday.com/articles/269142.php




Mango Avocado Salad with Yellow Bell Pepper Sauce

Mango Avocado Salad

Happy Friday to all you happy health nuts out there!



As a vegan, I often get approached from people who ask tons of questions about my lifestyle and specifically what I eat and how I survive. These are the moments I live for, and I’m always excited to answer and inform others about what it means to be vegan and enjoy getting the word out there. Most people are confused by the common misconceptions of being a vegan that the food industry has fed us for years. Some of my dear friends think that I will become malnourished by missing out on nutrients or not getting enough protein. Others think that I just sit around eating carrots and boring salads all day long, hence why I was inspired to make this blog to show everyone how I eat the finest foods on a daily basis in wonderful Miami Florida!


Today I’m going to tackle this subject of boring salads. A lot of people joke that vegans only eat leafs all day and that they could never do that because it’s so bland and boring.. I frequently get asked, “What could you possibly eat if you’re a vegan?” Well, I decided to share one of my favorite salad creations that’s sure to knock the socks off of those who believe that vegans are sad leaf eaters.


I’m calling this delicious and magical non-leafy creation the “Mango Avocado Salad” and BOOM! That doesn’t sounds or look like a boring tasteless and restrictive salad now does it?

Mango Avocado Salad

The Sexy Mango Avocado Salad

Wow, this picture definitely could easily be entered into the food porn category! My tastebud’s are popping off just thinking about how good it was!

This is another masterpiece that should take you under ten minutes to create, so for those of you who think “you ain’t got time for that” you’re wrong! Please see the recipe below and be wowed!


Serving size: 1 bowl (1 person)

Mango Avocado Salad Ingredients

1. 1/2 ripe Avocado

2. 1/2 ripe Mango peeled

3. 2 Tbsp. Sesame Seeds


Yellow Bell Pepper Salad Dressing

1. 1/2 ripe Mango

2. 1 yellow bell pepper

3. 1 tsp of Paprika

4. 1 tsp of Lemon Pepper

5. Pinch of Sea Salt


First lets make the yellow bell pepper salad dressing:

Step 1: Combine 1/2 of a ripe, peeled mango and 1 chopped yellow bell pepper into a small blender (vitamix, nutribullet, ninja) whichever you have at home.

Step 2: Blend the mango and bell pepper throughly add 1/4 a cup of cool filtered water if needed to blend

Step 3: add the 1 tsp of Paprika, Lemon Pepper, and pinch of Sea Salt to the mixture and briefly blend ingredients so that they’re all mixed nicely.


Next, let’s create the salad which is the base for the dressing:

Step 1: Chop a fresh-ripe Haas Avocado into diced pieces and add to the serving bowl

Step 2: Chop the second-half of the peeled Mango into diced pieces and add to the serving bowl.

Step 3: Gently pour the delicious yellow bell pepper salad dressing over the mango avocado salad.

Step 4: Sprinkle Sesame Seeds op top of the salad and gently mix with a spoon or clean hands.


And Voila! Now it’s time to sit back relax and enjoy this lovely fresh salad and you will be feeling energized and back to your sexy self in no time!








H2-Ohhhhh Baby – Morning detox with diffused water

For all y'all thirsty peeps out there!

Good morning my beauties!


Well, It’s Monday for starters so I had a rough time getting out of bed this morning but I was finally able to find some humor to cheer me up after realizing that today is Columbus day and I’m obsessed with poking fun at Christopher Columbus’ “discovery.” So here’s my favorite joke thus far, hope this gives you a good laugh to start the day off right.

Columbus day jokes!

Columbus day jokes never get old!

A lot of my friends ask me what are the healthiest things to eat for breakfast in the morning to jumpstart your metabolism etc. Eating a healthy, nutritious breakfast is very important but what you do before breakfast might be even more detrimental to your health. Some of you might’ve heard doctor’s and other health professionals talk about the importance of drinking at least 64 oz of water a day but did you know that drinking at least 8 oz of water as soon as you wake up helps trigger your body to detox and dump cellular waste? A lot of researchers agree that drinking water on an empty stomach after waking up allows your body to naturally purify itself of toxins and aids in quick digestion.

Diffuse and get ready to loose those toxins!

Diffuse and get ready to loose those toxins!

I started this ritual about a month ago after reading The Gerson Therapy and The China Study, and I feel a lot better compared to days where I’ve accidentally forgotten. For starters, drinking water on an empty stomach makes you feel the water traveling through your body and you can almost imagine the water pumping out all of the toxins processed overnight from the previous day. Most American’s rely on coffee to promote their early morning digestion and bowel movements but forget about ingesting all the harmful sugar and dairy when you can have the same effect drinking one glass of water each morning.


To get you a little more excited about drinking water instead of coffee in the morning, I decided to diffuse my water overnight to add flavor and increase the detoxifying effects by adding thin slices of lemon and cucumber to about 20 oz of water that I stored overnight in one of my favorite mason jars. The result: glorious spa water! After drinking this refreshing mixture, you will instantly feel like you’re at the spa even when you are really stuck in traffic commuting to work. What’s even better, is that your body will thank you later when you will start to feel refreshed and energized without sugar and caffeine. Check out some of my pictures below with the diffused lemon and cucumber water.

For all y'all thirsty peeps out there!

For all y’all thirsty peeps out there!

Brighten up your day with this delicious water!

Brighten up your day with this delicious water!

Please try to use filtered water when making this. I use a Brita pitcher-style filter but you obviously can use whichever brand you like the best. Also, you can make substitutions for the cucumber, but always keep the lemon slices in the water as the lemon adds extra detoxifying elements to this mixture and is an integral ingredient.

Other ideas instead of cucumber could be mint or basil. Try to pick a green herb or vegetable to replace the cucumber as it pairs nicely with the lemon flavor and green’s add to the lemon’s detoxifying powers.

*Special note: You can keep refiling your lemon cucumber jar all day long with filtered water and use it to get your standard 64 oz a day!

Staying consistent might be the hardest part of this morning ritual but I have a couple tips for you workaholics out there. Make the mixture the night before and store your glass or jar in the fridge for morning use. For you tech nerds out there, download the mywater app (free) from the apple store and track your water as you go through your day. This app helps me make sure that I reach my goal of 64oz because I’m sure you al can relate to the fact that it is hard to remember how much you’ve drank when you’re super busy. The app’s total awesomeness lies in its reminders that you can set off throughout the day to encourage you to drink some of that healing liquid!


Sooooooo, all I’m saying is Diffuse yo self!







Wrap-it-up like your Momma told ya with the Hummus-Caesar Spinach Wrap!

Raw-vegan Caesar Hummus Spinach Wrap

Good afternoon fellow earthlings,


I had a little bit of a late start to my day today and I woke up extremely hungry since I’m coming off of a four day juice cleanse which is why I haven’t posted in a little bit. I felt the fear inside of me that I might over indulge after coming off of the cleanse, and I knew I needed to make a raw-vegan dish quickly or I would soon mess everything up! I figured that a nice spinach wrap would fill me up without sending me off the raw-vegan wagon, but what would go nicely together in the wrap? Well, luckily for you, I’ve been taking a specialty class at famous raw chef Matthew Kenney’s Culinary School in Miami Florida called Culinary Nutrition and I’ve learned a thing of two about food combining to make digestion and absorption of nutrients easier. Avocado pairs well with leafy greens such as arugula making this wrap easily digested even for the most sensitive so I used both as the core of this wrap!

Raw-vegan Caesar Hummus Spinach Wrap

Raw-vegan Caesar Hummus Spinach Wrap


1 spinach wrap (wrap-itz)

1 cup of arugula

2 Tbsp. Hummus

2 Tbsp. dried cranberries

1 slice tomato (diced)

1/2 of an avocado (diced)

2 Tbsp. Vegan Caesar Salad Dressing (follow your heart)


Step 1: So first we’re going to start off with the spinach wrap. My personal favorite taste-wise can be found at Publix and it is called Wrap-itz Savory Spinach see picture of the product below.

Oh yeah! Getting weird with Wrap-itzz!

Oh yeah! Getting weird with Wrap-itzz!

Step 2: Next, I spread about two Tbsp. or one spoonful of store-bought hummus on top of the spinach wrap. You can use whichever brand or flavor you prefer, I just used a plain so that the flavor of the Caesar dressing is more prevalent.

Step 3: I spread about one handful (1 cup) of arugula that I pre-washed in cool water on top of the hummus. Tip: Do not wash your fruits or veggies in hot water otherwise you will kill some of the nutritional quality before eating.

Step 4: Sprinkle about two Tbsp’s of one spoonful of dried cranberries on top of the arugula. Any dried fruit will do but the cranberries go well with this dish.

Step 5: Chop up one tomato slice and sprinkle it on top of the arugula mixture.

Step 6: Slice one half of an avocado and sprinkle it on top of the arugula mixture.

Step 7: lightly drizzle about two Tbsp’s of Vegan Caesar Salad Dressing (follow your heart) on top of the salad mixture. This brand might not be available at your local Publix so check out whole foods. Salad dressing pictured below:

For Vegan's who love Caesar!

For Vegan’s who love Caesar!

Step 8: Wrap-it up! Go ahead and wrap the wrap and you’re good to go! If you want to create a mini side salad like I did then put about a 1/2 a cup of arugula with some diced tomato’s and avocado on top. Then lightly sprinkle some avocado oil or olive oil on top of the salad and BOOM! Whomp there it is!!


*Here is another picture of what the wrap looks like before you wrap-it-up!

Before wrapping..

Before wrapping..

Cabbage Couscous Salad

The lovely and tasty Cabbage Couscous Salad! Enjoy an easy and nutritious meal that can be prepared quickly!

Hello again friends!


Want a quick and nutritious lunch without the thirty-minute prep time? Here’s the perfect meal for you. It is light but still filling and will hold you over through dinnertime. You can easily prep this meal the night before work, or the morning of without breaking a sweat. The best part is you can get all of these ingredients for a great price at your local Publix store.

The lovely and tasty Cabbage Couscous Salad! Enjoy an easy and nutritious meal that can be prepared quickly!

The lovely and tasty Cabbage Couscous Salad! Enjoy an easy and nutritious meal that can be prepared quickly!


1 cup of green cabbage

1 cup of purple cabbage

1 1/4 cup of water

1 Tbsp. olive oil

1 cup of Near-East Couscous (pictured below)

1/4 a cup of Naturally Fresh Ginger Dressing (pictured below)

Both items can be found for under $5 at Publix! I use the Ginger dressing on a lot of dishes because it is truly amazing!

Both items can be found for under $5 at Publix! I use the Ginger dressing on a lot of dishes because it is truly amazing!

1 radish

4-pitted dates


Step one: Slice up about one cup of green cabbage and one cup of red cabbage sprinkling them both in a salad like pile on your plate. Peel off one green cabbage leaf and place it face up on your plate. This will serve as a little bowl for the sweet radish / date mixture.

Step two: Use a food processor to finely chop up the four pitted dates and radish. I recommend pre-chopping the radish a bit so that you do not have to mix it into the food processor for too long. Be careful not to overly process or liquefy, your goal should be to create small chopped pieces.

Step three: Scoop out the dates and radish mixture and place it into the open-faced cabbage leaf.

Step four: Heat a pan on high and add the 1 1/4 cup of water and 1 Tbsp. of olive oil. Once boiling, add the contents of the spice package for the couscous and stir well.

Step five: Bring the heat down to low and pour in the entire box couscous and stir well. Let sit for five minutes and add about one cup to the cabbage salad and mix it up a bit.

Step six: Pour 1/4 a cup of ginger dressing over the couscous and enjoy!

Step seven: You should have some extra couscous. Put the extra helps in tupperware and place in the refrigerator. You can incorporate the couscous in many more vegan recipes and salads. I will post more recipes and ideas containing couscous coming soon.


Enjoy your meal!