Here's the Dish

healthy ANDI licious

Raspberry Cauliflower Smoothie June 9, 2012

Raspberry Cauliflower Smoothie (Mixed Berry version shown here): Berries (including raspberries), frozen cauliflower florets, banana, almond milk, vanilla extract, and a spoonful of Greek yogurt. Glass: Recycled artichoke jar.

Raspberry Cauliflower Smoothie
with vanilla extract & chilled banana

Another Here’s the Dish original. While cauliflower may not sound like a likely smoothie ingredient, the strong aroma and taste of raspberry offsets the mild taste and texture of the florets creating a fiber-rich, nutrient-rich fruit and veggie combination.

For more of my favorite complementary fruit & veggie smoothie combos, try my Spiced Sweet Potato Smoothie or my Cherry Zucchini Smoothie. Enjoy!


-1/2 cup frozen raspberries (or frozen mixed berries–including raspberries)
-1/2 cup frozen chopped cauliflower florets
– 1/2 frozen banana
– 3/4 cup Vanilla Almond Milk (unsweetened)
-1/2 teaspoon pure vanilla extract
– 1 tablespoon plain FAGE 0% Greek Yogurt (or for dairy-free version try non-dairy yogurt such as Amande)


Combine ingredients and blend until smooth. Serve cold.


Aguacate Relleno de Salmón August 17, 2011

Aguacate Relleno de Salmón
Salmon & Avocado Half with Salsa & Greek Yogurt

Inspired by one of my favorite summer dishes, Aguacate Relleno de Atún, I decided to give the same basic recipe a try with salmon instead. I used freshly baked wild caught salmon, chilled in the fridge for a few hours after baking.


-1/2 fresh, ripe avocado
-fresh salsa
– FAGE 0% Plain Greek yogurt


Prepare salmon as desired. Scoop out 1/2 of a ripe avocado. Top with salsa and fat-free plain Greek yogurt. (The Greek yogurt is a healthy alternative to the mayo traditionally used in the tuna dish.)

Nutrition Info
Approximate values taken from These are estimated values and may vary.

Info for 1/2 avocado, 2 oz salmon, 2 tbsp salsa, 1 tbsp fat-free plain Greek yogurt.

Calories: 310, Fat: ~20g (only 2.5g  saturated), Sodium: 50mg, Sugar: 3g, Fiber: 7g, Vit C: 20%, Calcium: 6%.


Happy 4th of July! July 4, 2011

Red, white & blueberries

Healthy 4th of July Snack Ideas

Celebrate with these colorful snacks that are ripe with flavor and nutrition!

1. Red, White, & Blueberries

Ingredients: Non-fat plain yogurt (FAGE 0% plain Greek is my favorite), organic strawberries, organic frozen blueberries.

2. Blue Corn Chips & Zesty Salsa

Ingredients: Blue corn chips (no salt added) and your favorite salsa.

3.  Watermelon & Feta Salad

Ingredients: Watermelon, feta cheese, red wine vinegar, sweet onion, fresh mint, olive oil, salt & pepper

4. Roasted Tomatoes with Blue Cheese & Bulgar

Ingredients: Fresh tomatoes, bulgar (cracked wheat), blue cheese, chopped shallot. Cut off tops of the tomatoes and roast with shallot slices on top in the oven at 475° for 5 to 7 minutes. Top with cooked bulgar and blue cheese crumbles.

5. Blackberry Sorbet with Fresh Raspberries & Whipped Cream

Ingredients: Blackberry sorbet, raspberries (fresh or frozen), 1 small portion of real whipped cream (about 1 tablespoon). Top whipped cream with a dash of cinnamon.


Breakfast March 8, 2011


Fage 0% Plain Greek Yogurt mixed with de-thawed frozen strawberries, cinnamon and turmeric and topped with sliced almonds; two slices of whole wheat toast: one with peanut butter, one with tabbouli; skim milk