How to make a perfect omelet: Spring asparagus, fresh herbs, red onion & Parmesan cheese

Do you ever wonder how your favorite breakfast spot serves up the most perfect egg omelet each time? With my easy tricks, you will master making fluffy and flawless omelets just like them.  When you feel more comfortable, you can experiment by adding sautéed veggies, different cheeses and even meats.  Leftover roasted veggies from dinner the night before make great additions to omelets the next morning.  For this dish, I used some leftover garlic roasted lemon asparagus. I prefer an open-face omelet and my husband likes to fold his omelet. What's in your favorite omelet? 


2 large eggs (I use fresh farm eggs)
1/2 Tablespoon unsalted butter (I use grass fed butter)
1 Tablespoons grated Parmesan cheese
1 Tablespoon of chopped roasted asparagus spears (leftovers)
1 Tablespoon of fresh chopped fresh herbs such as chives, tarragon, oregano, basil & parsley (I used all of the above!)
1/2 Tablespoon of red onion, finely chopped (soak in cold water to mellow their bite) 
Sea Salt and fresh ground pepper
Olive oil


Make sure to prep all your ingredients chopped, grated, sautéed as omelet making is a quick activity.

In a medium bowl, gently beat the eggs add a couple pinches of salt and grinds of fresh ground pepper and set aside. Don't over beat your egg mixture.

Heat a small 8-inch nonstick skillet over medium high heat. After the pan has been heating, for about 3 minutes, add the butter coating the pan evenly. When the butter begins to bubble, add your eggs.  I usually turn down the heat to medium as I don't want to dry out my eggs if my pan is too hot.

Pour the egg mixture into the center of the pan and beginning tilting the pan to evenly spread the egg mixture on the entire cook surface. As the eggs are setting, gently stir them with a rubber spatula, pulling the set eggs up so to allow the  liquid to spread over the pan evenly without any gaps. This is called scrambling.Continue this scrambling as it allows the eggs to cook evenly. You want to cook the omelet until the bottom is set about 1-2 minutes.

Add your cheese and other ingredients. Make sure not to add too many fillings can prevent your omelet from folding shut.  Using a rubber spatula, loosen the edges of the omelet ant tilt your pan, letting gravity help you fold the omelet. I prefer my omelets round and not folded.  Gently side onto a plate. Serve immediately. Enjoy!

Here is a "his-and-hers" brunch at home. I love picking up breakfast sausage from The Butcher & Larder



Zurek (pronounced 'zhurek") or zur is a Polish soup served traditionally at Easter. A distinctive feature of this soup is its sour taste.  While most soups are derived from a meat or vegetable broth, the base of zurek is zawkas.  Zakwas is super easy to make using rye bread and water, and you can also find it at most Eurporean market stores.  

Many of my non-Polish friends say it's the best soup they have ever had. A wonderful combination of sour, salt and a very appealing creamy texture.  The Easter version always contains biala kilebasa or spicy white sausage, a hard boiled egg and freshly grated horseradish. 

serves 4-6 



3/4 cup rye flour
2 garlic cloves, crushed
1-2 crust of rye bread
2 cups warm water 


2 large onions, one halved and one roughly chopped
1 carrot, trimmed and peeled
1 parsnip, trimmed and peeled
1 leek, cleaned and trimmed
1/2 celery root, peeled
6 cups water
1 1/2 pound fresh White Polish sausage,kielbasa biala, cut into chucks
3-4 strips of bacon, chopped
1 Lb white potatoes, peeled and cut into 1-inch pieces (optional) 
2 cups zakwas
1/4 cup of white horseradish, grated
2 garlic clove, chopped finely
1 Tablespoon dried marjoram
1 bay leaf
5 black peppercorns
3 large hard-cooked eggs, halved


To make the zakwas or kwas: 

Mix together rye flour, garlic, and crust with lukewarm water. Place all the ingredients in a large storage jar about 1 qt. Think of what you would use to preserve or  for canning fruit. Place the in a warm place, like your windowsill or cupboard, for 5 days. Open the jar and remove any mold from the top and strain. The strained liquid is zakwas. Set aside. 

To make the soup: 

In a large soup pot, bring soup vegetables and water to a boil. Reduce heat and simmer 40 minutes uncovered.  Strain the broth and discard the vegetables. Meanwhile, in a soup pot, cook the sausage, bacon, onion and garlic over medium high heat until lightly browned. Add the strained broth, bay leaf, marjoram, peppercorns, potatoes (optional) and horseradish. Bring to boil, reduce heat, and cook for about 20 mins. Stir in zakwas and bring to a boil. Remove the bay leaf and serve with a sliced hard boiled egg and freshly grated horseradish. 


Grilled Cheese {aged Cheddar, tomato, pickle & potato chips}

In honor of April being National Grilled Cheese Month, I am going to share with you one my favorite grilled cheese recipes. This grilled cheese is for grown-ups, but who are still kids at heart.  It's comforting and will curb any munchies.  Just what my husband needs!  It's crunch, it's salty, it has potato chips and pickles, and all remain in balance by the strength of the tomato.  The aged cheddar cheese gets nice and gooey when melted, bringing all the of the tasty components together. By no means is this healthy or clean eating, but once in awhile you gotta splurge and satisfy your husband's cravings! 
Note: A key factor to making any grilled cheese is to be sure the bread is well toasted. 


4 teaspoons grass-fed butter, softened
4 slices of sourdough bread 
2 slices of aged sharp cheddar 
2 slices of beefsteak tomatoes 
3-4 potato chips (I used Ruffles as they have ridges) 
3-4 kosher dill pickles sliced in rounds (like a quarter)


Toast the slices of bread. Once the bread is well toasted, spread about a teaspoon of softened butter on one side of each slice of bread. Place 4 of the slices, buttered side down, on a cutting board or your clean work surface. I recommend purchasing pre-sliced cheese squares and cutting them in halves to place the cheese slices both on top and on the bottom of sandwich. Top each slice of bread with 1/2 slice of cheddar, 1 slice of tomato, and the other 1/2 slice of cheddar, place remaining slice of bread with buttered side up.

While assembling your grilled cheese, heat a large cast iron griddle or grill pan over medium heat. Cook the sandwiches on the griddle until golden brown on both sides and the cheddar cheese has melted, about 3-4 minutes per side. I recommend covering the griddle with a round cast dutch oven lid.  Once cheese is melted and bread is golden brown, remove form griddle. Open each sandwich and layer  with the sliced pickles and potato chips into each one. Close and serve sandwiches! Enjoy! 


Clean Eating

About 5 years ago, I read a life changing book called Clean, by Dr. Alejandro Junger. Since then, I have tried to live my life and eat according to this book. As Spring is here, there is no better time to get  "clean" then now. We put so much "garbage" in our bodies, and we are exposed to so many daily toxins, we need something to help us get rid these.

I know its easy to eat unhealthy, but how do you feel afterward?  Usually like crap.  Make the extra effort, eat healthy.  It takes a lot of work, but give your body the good energy it needs.  There is no better way to get on the right track after the long dreary winter than with Dr. Junger's 21-day program. You will feel so rejuvenated! 

Read the above interview with Dr. Junger about clean eating. Also, I'm very excited for his new book to come out next week with contributing recipes from Gwyneth Paltrow, Dr. Oz and Cameron Diaz! I 
pre-ordered mine with 100% of author proceeds goes to a charity.

What is “clean eating”?

Dr. Junger:
 Have you noticed that more and more people are less comfortable using rigid definitions to describe how they eat (i.e. paleo, Atkins, mediterranean, vegetarian, raw, etc.)?

We take some ideas from one way of eating, some other ideas from somewhere else and we create a personalized plan that works for each of us. That’s the idea behind clean eating. It’s not a dogma, diet, or a set list of foods that are deemed good or bad. It’s not a restrictive diet or “rabbit food” as some critics like to call healthy eating.

It’s really a way of looking at food. I like to imagine clean eating as a pair of glasses that lets you make sense of the food options around you.

When you put these glasses on, or keep the clean eating idea in mind, you ask yourself two questions, “Is it a whole food?” and “Is it one of my toxic triggers?”

My team and I have described exactly what a whole food is and how to discover your toxic triggers 
here (PDF).

How is clean eating different from the latest diet trends (i.e. paleo, raw foods, South Beach, mediterranean)?

Dr. Junger: Clean eating is broader than most diet trends. We’ve found that some people do better on a mostly vegetarian diet, or some people do best with good amounts of animal protein. Some do grains, some people don’t. Whatever diet is God’s gift for one person, may very well be a stomach ache for another.

So unlike any diet, clean eating does not have a set list of foods to eat. We focus on our minimalist definition, whole foods minus toxic triggers, and then begin personalizing from there.

You say this isn’t a diet, but all of your programs have a set list of foods?

Dr. Junger: This is absolutely true. Each program I have created, whether it is a cleansing program or a gut repair program, has a list of included and excluded foods.

The list is your “prescription” for the duration of the program. But when we follow a program we are doing it with a specific purpose in mind (cleansing, gut repair) and for a specific period of time. They are not meant to be followed all the time. If they were, we would run into all the same problems that occur when people try to follow a diet long term. It rarely works.

Restrictive diets can never give us broad enough choices to account for how we actually eat or want to eat throughout the year. Which is why most people who diet to lose weight tend to gain it back and then some.

“Clean eating” is not a program or diet. It’s a way of thinking about our food choices. And you can easily begin by eating whole foods minus your toxic triggers and continuing to pay attention to how your body responds. Over time, your body may respond differently to certain foods and you can adapt accordingly.

In my new book, Clean Eats,
 I have chosen to remove dairy and gluten because my clinical experience has shown me that these are the foods that most often give people trouble. Gluten has been connected to an almost endless list of health problems and dairy tends to create mucus, skin issues, and fatigue.

That said, it may not be necessary for you to exclude these items all the time, but I recommend that you do test them by doing a 
cleanse to discover if they are a trigger food for you.

This sounds good, but can I really eat this way long term?

Dr. Junger: I understand your concern. We’ve all been affected by the diet mentality. This is the idea that there is one way or a perfect way to eat and if we do this all our problems will be solved.

Whenever most of us, myself included, try to stick with these “perfect” plans, we fail, mostly because they are unrealistic and too restrictive. We may feel better at first but then end up feeling worse over time. This is why it’s hard to believe you can eat this way long-term.

Clean eating is different than this. It’s not about perfection. There is no perfect diet, no magic bullet that will bring us to health heaven. Rather, there are open principles that can inspire us to stick with foods that have been proven to help us feel better. For me, that means whole foods minus your toxic triggers.

What are your biggest food challenges?

Dr. Junger: I’m the first to admit that I’ve created my programs to help me with my own health problems. I use the Clean Cleanse, Clean Gut, and Refresh programs regularly to get myself back on track because I do eat foods that don’t always make me feel great. I definitely do not always follow my own advice.

Probably my two biggest challenges right now are eating too much sugar and eating too quickly. I’m bringing as much awareness as I can muster in order to change them but it’s a slow process.

One of the ways I work with these issues is to be a part of a community of people interested in clean living. Spending time with family and friends who have a habit of eating clean is the simplest way for me to keep on track and feel good.

Isn’t clean eating expensive?

Dr. Junger: This is a great question and an important one. It’s something that I go into in Clean Eats.

Sure, if we compare the immediate cost of eating cheap processed foods versus the cost of whole foods, there is a difference. But that’s only part of the story.

The other side of the story is that getting sick is very expensive. In fact unpaid medical bills are the number one cause of bankruptcy today. Changing the food we eat is the number one action we can take to maintain our health long term.

The second point is that most of the expensive health foods are boutique foods. These are your kombuchas, raw food bars, and specialty cakes and cookies. Whole fruits, veggies, greens, fish, meats, eggs, sweet potatoes and non-gluten grains, some of the items on a whole foods diet, are not the foods that tend to drive up the cost at the register.

That’s why Clean Eats focuses on basic whole foods you can find anywhere. We have some fun specialty foods in there like maca or coconut water, but none of these are essential items, just ones to use on occasion.

Can you tell us a little more about Clean Eats and why you wrote it?

Dr. Junger: Well, first, this is the kind of book the Clean community has been requesting for years and for good reason. The Clean Eats recipe book is the foundation for all the programs and books I have created so far.

Whether you are talking about the power of cleansing in my first book Clean or the power of gut repair in my second book, Clean Gut, the foundation is the type and quality of the food you eat. And that’s where Clean Eats comes in. The book gives you so many incredible healthy recipes that you can use for the rest of your life.

I really feel that the most important tool in our wellness toolbox, is our own kitchen. What you make in your kitchen, when made with clean foods, is the medicine we need today. So it made perfect sense to me that a doctor like myself would create a recipe book. It almost feels like a responsibility.

Will this book turn me into some health obsessed, stressed out person?

Dr. Junger: I hope not! I know that it is easy to get stressed out about our health. Many of us feel lots of symptoms from digestive issues to fatigue to skin problems.

And many of us are also aware that we live in the most toxic time in the history of the world. So, it is important to give attention to our health and what we eat. But obsessing over it can quickly backfire. All the stress creates even more problems.

I like to take a step back and ask myself, “Why are we doing all this?” Yes, we want to reduce the probability of chronic health issues, but I think there is another reason, and this reason can keep us from getting stressed.

The reason I give attention to my health is that I want to live more. This means I want the energy and joy so I can show up more for my family, spend more time with my kids, and do all things I've been planning to do. And I want my health to be a foundation for that. I give it my focus from time to time, so I don’t need to focus on it all the time.

That’s what I love about the Clean Eats book.
The recipes are amazing and delicious and they all have the whole foods approach already built in, so you don’t have to spend time analyzing each recipe.


Any final thoughts?

Dr. Junger: I’m interested in hearing from our community what you think about the book when it’s released on April 29th and what are your most important wellness questions.

The interaction with everyone who has done one of our programs and who lives clean is one of my greatest joys. It’s what motivates me in my own life and in developing tools to inspire you to live clean.


Antique Taco's Grilled Jalapeño Guacamole

Antique Taco is like home to me, as Chef Rick's wife, Ashley, is my friend from High School.  I love their food and drink (the horchata may be the best I have had outside of México), and to make things better their outside patio is opening this Saturday! So I hope to see you there, drinking Rosemary's margaritas al fresco. 

When Mariano's invited me to a tasteMaker event with Rick and Ashley, I wouldn't miss it for the world.  I have been wanting to attend one of these events for quite some time. To find out about their tasteMaster events, head to Mariano's website. 

With Chicago's weather warmed up (Finally!), BBQs firing up, and Cinco de Mayo around the corner, this recipe is sure to be a hit! 

grilled jalapeño guacamole

 yields: 4 serving 


2  avocados, ripe
 (Chef Rick's tip on finding the rip avocado... place the avocado in the palm of your hand, gently squeeze the fruit.  It must feel a little soft, but not too tender (not too smoochy and not too firm).  Make sure the stem is intact, and ideally the fruit should have some green color specs in the dark color)
2 Tablespoons of red onion, small diced
1 jalapeño 
1 Tablespoons cilantro, roughly chopped 
2 medium cloves of garlic (minced) 
Juice of a lime (Start with 1/2 a lime) 
1 Teaspoon extra virgin olive oil (EVVO)
1 teaspoon sea salt 
1/2 teaspoon fresh ground black pepper


Heat your grill to medium-high heat.  If you don't have a grill, you can char the jalapeño on your stove top with thongs.  Grill the jalapeño for a couple minutes or until charred.  Remove from grill, let it cool, and using a knife gently peel the charred skin away. Make sure cut off the stem! 

Using a sharp knife, carefully open the avocados in halves, remove the pits and cross cut the avocados. Scoop out the green meat with a spoon and discard the peel.  In a mixing bowl, add the avocado and begin smashing it with a fork. If you have a molcajete, put that in use and serve your guacamole from it. Add salt, onion, jalapeño, garlic, lime, EVVO, and fresh ground pepper.  Taste and adjust lime and salt if necessary.  Serve with a few hours. Enjoy!  

I served the guacamole with black bean chicken tacos. ¡Qué delicioso! 

Here's a recap of the Mariano's tasteMaker event with Chef Rick, it was an evening of fun and lots of good food and drink. 

Shrimp Ceviche

Tacos and Tequila are the perfect marriage. Antique Taco's market mushroom taco is any vegetarian's dream come true. The tequila cocktails were provided by Wansas Tequila. 

Behind the scenes, Chef Rick and Host Kiki are power plating the dishes. 

 I inhaled three of these chicken flautas. 

Check sure to register early for the next tastMaker event as seating is limited! 


YogaFox in South Florida

Yoga is an amazing practice with so many benefits, often unique for each individual.  For me, its a wonderful decompressor, and it awakens my whole mind and body.  While visiting my in-laws in Delray Beach, Florida, I was on a mission to find a great class(s) to participate in while there.  I was told by the country club instructor to check out Keith Fox of Yoga Fox. Its was an amazing experience, with a ton of energy, and unlike any other yoga class I had been to before, especially the Sunday Yoga with live music. I highly recommend attending his classes if you are in the Delray Beach, West Palm Beach, or Fort Lauderdale area. I am debating on going on his yoga retreat in Costa Rica, but that's a whole other story!  As a yogi since 1998, I try to practice every day #yogaeverydamnday. 

Can you find me practicing in this picture from Keithyogafox's instagram?? 

Here's the 411 on Keith, his asanas, and some basics about yoga from www.yogafox.com:


Keith Fox developed YogaFox Vinyasa based on his years of study in the Ashtanga and Vinyasa “limb” of the Family Tree of Hatha Yoga.
Keith is well known in South Florida for his Yoga with Live Music class which welcomes over 100 students each Sunday from 9:30-11am at The Colony Hotel in Delray Beach, Florida.  


Keith also shares his Yoga with Live Music at local Workshops, Retreats, and at National Festivals such as Wanderlust and YogaFest.  His classes always includes the classic YogaFox Vinyasa Flow as well as an amazing Yoga Nidra Meditation to close the class.  Keith plays harmonium and shares his devotion at each class as well.
What exactly is YogaFox?  

The system developed by Keith Fox  incorporates many asanas from the first, second, and third series of Ashtanga Yoga (as shared by Pattabi Jois) as well as a variety of other asanas. Keith’s partner, Kelly Brookbank Fox,  brings experience from the Kripalu school of yoga which enables the YogaFox Vinyasa school to incorporate advanced pranayama and meditation in motion into the flow. Further, Keith and Kelly both share their love of Kali Natha Yoga (as taught by Guru Ma Jaya Sati Bhagavati) in their teachings.  This combination of the physical asana along with the meditative practices of yoga allows the YogaFox Studios and school to offer a comprehensive yoga experience for all participants.  Keith also incorporates Bhakti Yoga and Nada Yoga (devotion and healing sound qualities) with his sharing of music at all of his classes through singing and kirtan.
YogaFox studios has two studios in Delray Beach Florida and offers 38+ classes per week.  Most instructors are trained by YogaFox school of Yoga and share components of the training described above.
The YogaFox school is registered with the Yoga Alliance as both a 200 hour and 500 hour program.

Vinyasa History

Vinyasa yoga links postures together with the breath in a dance like rhythm. This was first introduced with the Ashtanga yoga practice about 110 years ago by Sri. T Krishnamacharya and was taught to his disciple, Sri. K. Pattabhi Jois. This original form of Vinyasa followed a specific series of postures in a certain order. Once the first level was mastered, known as the primary series or first series, a student would then move on to the second and third series. It was the Guru’s job to guide the progress of the student.

Keith’s Vinyasa Methodology

Keith’s Vinyasa style incorporates the first three series of the Ashtanga system. The sequencing of these asanas is safely designed to build core strength, lengthen the musculature, and open the heart. The combination of postures provides a place for each student to empower themselves and achieve inner peace. In a typical 90 minute dynamic vinyasa class with Keith each student is challenged yet not discouraged, keeping it fun regardless of the student’s level. The classes help eliminate stress for students as well as lighten their practice by strengthening the core and developing more of the subtle muscles rather than the larger gross muscles. The goal is to maintain a smooth and even heated breath. Keith’s intention is to provide a spiritual approach about the heart-opening light entering the soul. Whatever the reason you find yoga, and whatever style you find, experiment and eventually you will find the place which fills your heart and your soul and at that time…Yoga will have found you. Namaste!

What is Yoga?

There are many definitions of Yoga depending on who is defining Yoga. Attending a yoga class and practicing the physical postures (asanas) along with the breathwork (pranayama) is a good beginning. There are many different styles of Yoga to choose from and selecting the type that works for you is the key. Yoga Can Be:
  • A tuning up of the physical body including muscles, internal organs, endocrine system, circulatory system producing more healthy functioning within the body
  • An excellent way of dealing with today’s stresses by producing deep states of relaxation to help release tension from both the body and the mind
  • A balancing of the mind and body leading to a more harmonious state of being which in turn leads to increased happiness and greater well being
  • A deepening of the inner awareness which leads one towards a greater appreciation of one’s own spirituality Maybe you will simply enjoy the relaxation, or like taking a rest from your busy life, or enjoy working hard on yourself, or you may simply like the toning and stretches within the practice.
Is Yoga a religion? The plain and simple answer is “No”. Yoga is compatible with whatever religion you practice or also if you do not have a religion. If one is religious and spiritual, then Yoga should help deepen one’s own religious beliefs as it provides clearer insights into spiritual states that arise from within. However, if you are not religious in any way, Yoga does not force you to believe in any particular belief. You simply follow the Yoga practices and allow yourself to appreciate whatever benefits that you experience for yourself.

Yoga Origins

The origin of Yoga lies hidden in the mists of prehistory. It slowly evolved and developed by the ancient sages, not only in India but also all over the world. Generally the techniques of Yoga were passed on from teacher or guru to their disciples by word of mouth. Some of the earliest written texts which mention Yoga and allude to its practice were the ancient Vedas which are approximately 4000 years old. More direct descriptions were later written down by the Yogi Patanjali and are often mentioned as the oldest written record of Yoga. These ancient texts are approx 2000 years old. The Yoga which we see today in the West generally originated from India and came to the Western world over the past 100 years. There are now various schools of Yoga which are available. These types of Yoga have evolved from teacher to student so that each Yogi has added their own flavor to the ancient practices. Some begin with quite strong postures while others begin very gently and gradually get stronger with the pace and ability of the person learning.

Styles of Yoga

There are many different styles of Yoga nowadays, and each class may be quite different. Some basic descriptions might help you decide.
  • Vinyasa: Strength and flexibility in a physical flow combined with breathing techniques.
  • Basic Hatha Yoga: Lying down and relaxing, standing up and stretching, tuning inwards with awareness, breathing slowly and mindfully.
  • Iyengar Yoga: Working to hold the postures in precise alignment while focusing on breath. This yoga involves the use of many “props” (blocks, blankets, straps, etc.)
  • Kripalu: Deep stretching and physical awareness, relaxation using breath and eventually “Meditation in Motion” for the yogi.

Yoga Benefits

The benefits include:
  • Stress reduction & reduced anxiety
  • Access to deeper relaxation for the body and mind
  • Improved sleep patterns and increased energy
  • Toning of the body & loosening of the knots within
  • Better concentration & improved awareness
  • Improved peace of mind & greater happines
  • Access to deeper states of awareness & self development
How does one start to practice yoga? One starts usually by attending a Yoga class. This is much more advisable than buying a book and practicing oneself. Having the hands on instruction of a certified teacher can help a student align the postures correctly and prevent injury. Once the confidence and body awareness arises from a yoga class, the practice can be enhanced with books or videos. However you decide to start, have fun and enjoy the journey!