- May 9, 2017 -

Here’s a simple recipe for a new version of a classic french Niçoise salad featuring two of my favorite brands to dress up a salad, Harvest Snaps and Brianna’s dressing. Im also overvieing my entire food philosophy.lol My diet has been evolving my entire life. When I first dreamed up The True Spoon over five years ago I was eating an almost exclusively plant based diet and feeling amazing. One of the reasons why I felt so good eating plant based is because I was previously eating poor quality animal products like low fat yoplait….yuck! These poor quality, low fat, high sugar, gmo fed, antibiotic laden, processed foods were making up a lot of my diet in nursing school and I was constantly chasing the sugar crash. Post nursing school I lived with two friends in a beautiful old house in NE Portland, we signed up for a CSA basket and my world was forever changed. One of my roomies was a vegetarian and we all loved to cook. We utilized all of our CSA organic produce to make local seasonal vegetarian dishes. Cooking locally sourced organic produce made me feel physically strong and energetic. Despite my super clean eating at home I still enjoyed a good burger or late night voodoo doughnut on occasion. I’m a huge advocate of moderation while still enjoying craveworthy cheats. In the words of the great Joe Rogan “all things in moderation, including moderation”. Ive never labeled myself with any stringent dietary moniker, I just check in with myself and listen to my body. One thing I have become much more stringent about is where my meat and eggs come from, especially because I’m eating a lot more of them these days. I ‘ve learned more about how the quality of animal products greatly affects their nutritious value. A good standard rule is you only want to eat animals that ate healthy diets and led a life that is natural for their species. I only buy grass fed beef because if the label doesn’t specify grass fed the farmer is saving thousands of dollars feeding the cow gmo corn slop instead of letting them graze on costly acreage.This common corn diet prevents the cows from building up essential micro and macro nutrient that are essential for the breeds health and subsequently your health as you eat it. Another problem with corn fed or biproduct fed livestock is that it reduces their immune and the animals often get sick. Farmers combat their sick animal issue with antibiotics and steroid injections, causing a growing concern for human ingestion. In 2013 the CDC implored farmers to phase out antibiotic use in livestock after they released a report titled “Antibiotic Resistance” which highlighted the correlation between antibiotic resistance in our population and eating antibiotic treated livestock. Not surprisingly most mass market meat producers in the United States are still using antibiotics to treat their animals. I know there’s a lot of propaganda out there but in nursing school I learned about evidence based research and how to find trusted sources for information. Let me tell you, if the centers for disease control have highlighted the issue, the problem is serious. All scary stuff aside, there are great farmers out there creating high quality food for you to enjoy. You have to be your own quality control detective at the store, let me share some fool proof tips to help you navigate the often confusing labels

1. Look for organic, it is illegal to use pesticides, herbicides, hormones, antibiotics, or steroids on any organic food product sold in the United States
2. Look for grass fed in beef, you’ll be taking in all of those healthy amino acids from the cows digestion of the grass
3. Look for nitrate free in bacon and sausage, those preservatives have been listed as carcinogenic by the FDA
4. Look for pasture raised in eggs, this means that the chickens get to roam around a pasture like breed should, pecking up little bugs, plants, and other natural feed that will provide high levels of protein and a golden yellow yolk.
5. Look for wild caught when looking for fish, the FDA has zero regulations for fish production so if you’re buying cheap Farmed fish out of Thailand who knows what those fish face been exposed to. You might as well fish out of the Echo Park lake.

Ok guys I’m off my soap box. I just hope that I shed a little light on the system to give you the opportunity to make your own decisions. I’m never going to judge anyone else’s lifestyle choices, I support you being you! You might be surprised to find out how good you feel when you transition to eating the good stuff outlined above. Now I’m off to enjoy my homemade grass fed beef burger, topped with an organic avocado, and a piece of nitrate free bacon.
Yours truly,
That new Niçoise salad

1 filet of wild caught yellowtail
5 mini fingerling potatoes
1 egg
2 cups of baby mixed greens
2 tablespoons Brianna’s lively lemon tarragon dressing
2 winter radishes, sliced
1/4 cup baby heirloom tomatoes, cut in half
1/4 of Harvest Snaps lightly salted snap pea crisps
10 kalamata olives
Salt and pepper to taste

Heat a pan to medium, coat with coconut oil spray
Place fish skin side down in the pan, cook for 5 minutes, flip, cook for an additional 5 minutes, set aside to cool
while fish is cooking heat a pot with 6 cups of water to a rolling boil
Add potatoes and egg to boiling water, cook for 7 minutes, check potatoes with a knife, they should be tender.
Remove egg and tender potato from boiling water and place in an ice bath for five minutes
Toss greens with Brianna’s dressing in a medium bowl,
Peel egg, cut it in half, and set aside
Slice potatoes into 1″ rounds, set aside
Top dressed salad with fish, potatoes, tomatoes, radish, egg, olives, Harvest Snaps, and salt and pepper to taste

- May 6, 2017 -

I’m Keeping the weekly wellness spoonfulls coming with the second installment of “a spoon full of”, this week I’m talking Crystals. I recently incorporated a crystal practice into my life and I’m digging it. I have a cluster of three crystals on my bed side table and I’ve felt a noticeable improvement in my anxiety. Sometimes I like to walk around holding my selenite when I’m feeling out of sorts and I swear it helps ground me. Each crystal has its own unique set of benefits so here’s a run down of the crystals I’ve been into. When selecting your own crystal pets I suggest just picking up what you’re drawn to and doing your researching later, if you’re getting into crystals you might as well trust their divine ability to find you.

1. Celestite: Of course I had to pick up my namesake crystal. This beautiful sky blue stone is derived from the Latin word caelestis, meaning celestial. It inspires deep peace and happiness. It’s an ideal crystal to place in your bedroom to bring tranquility and harmonious energy, encouraging restful sleep (it really does). It’s also supposed to bring spiritual maturity to Gemini’s, I only retained this tid bit because I’m a Gemini.lol

2. Selenite: This opaque stone usually comes in a pillar shape and can range in size from tiny to human height. Selenite crystals are remarkably peaceful, super helpful for type A individuals. This crystal is one of the only crystals that doesn’t need to be cleansed and can actually energetically clean your other crystals. The crown chakra (the purple one up top) is connected with the Selenite stone and can be used to contact your Guardian Angel or Spiritual Guides.

2. Quartz: My quartz is in the geode form which I think is très cute but it can also come in crystal chunks. Ancient civilizations utilized quartz to balance the body and clear the mind. It’s a powerful crystal that transmutes negativity and amplifies positive energy. It also directs high frequency energy into the body, stimulating spiritual, physical and emotional healing.

I hope this second installment of “spoon full of” inspires you to explore this wonderfully meditative practice

Yours truly,


- May 1, 2017 -

May is the best month of the year, I’m a little biased because it’s my birth month but no one can really deny the allure of this prime spring month. With Taurus and Gemini season in full swing you’re going to need a lot of energy this May. Personally May is a reset month, I  always transition my wardrobe and my diet to prep for summer. By transitioning my diet I mean switching to white wine and eating more chilled food. This Mediterranean quinoa bowl recipe is the perfect chilled healthy May meal. The high fiber quinoa and heaping handful of watercress make it a nutrition powerhouse. Watercress is an up and coming underdog in the greens world, it is the most nutrient dense leafy in the game with 100% of your daily vitamins B, C, and K per 100g. Enjoy this fresh recipe, I hope it fuels you all the way through Gemini season.

Yours truly,

Click this link for the recipe Link

a Rafflecopter giveaway

- April 28, 2017 -

It’s looking like a beautiful friyay and in celebration of the almost weekend I wanted to share my new series with you, “a spoon full of…” where I share quick tidbits from my latest wellness obsession. In this edition of “a spoon full of” I’m sharing about fermentation! I’ve been in love with the tart and briney flavor profile of fermented foods for as long as I can remember and a little over two years ago I started get crafty with DIY fermentation. Fermentated foods have immense benefits that go far beyond salad enhancement, here are some great arguments for adding fermented foods to your life.

– Gut health: the probiotics found in fermented foods allow your body to more easily digest and absorb the nutrients you eat.

– Skin saver: the detoxifying, harmul bacteria blocking, and anti inflamitory properties help keep your skin clear and glowy

– Nutrition: fermented food offers up bio available B vitamins (most of us are deficient)

– Wallet friendly: you can DIY your own fermented foods for a fraction of what you pay for probiotics, kefir, or store bought fermented foods

– Immune Support: Fermented foods promote healthy natural gut flora preventing illness and boosting the immune response.

I hope that spoonful of fermentation knowledge I just dropped helped answer and questions or curiosity’s about the funky fermentation trend. Feel free to comment on this post with any questions and I’ll do my best to answer them! You’ll find one of my favorite quick ferment recipes below!

Yours truly,


Quick fermented purple radishes

*use only organic local produce for this recipe
2-3 medium sized winter radishes, sliced thin (watermelon radishes are a winter radish variety)
1/2 teaspoon of sesame oil
2 tablespoons of rice wine vinegar
1 teaspoon of bacterial starter (you can buy the powder online or at whole foods)
A pinch of salt
2 cups of water

Add all ingredients except the water into a mason jar
Cover radishes with 2 or more cups of filtered water
Set in a cool dry place for 1-3 days depending on how fermented you want it to taste
Truly enjoy
* quick fermented radishes will keep for 8 months in he fridge

- April 25, 2017 -

As soon as I smell the exotic bouquet of Magine Noire I am transported to memories of being held in my grandmother’s arms. This particular scent that my grandmother wore makes me emphatically happy and sentimental. Scent triggers memory more precisely than any other sense in the human brain. How you smell will linger in your lover’s brain long after you saunter away, so let’s make sure we’re all smelling amazing. The one slightly scary and less romantic thing about most main stream fragrances is their ingredients. Most manufacturers add preservative chemicals associated with hormone disruption and allergic reactions to their fragrances. Since the FDA has nothing to do with testing perfumes, many of the chemical substances in fragrances have not been assessed for safety. When you’re spraying those toxic chemicals directly onto your neck and wrists they are very quickly absorbed into your bloodstream. At the end of the day there are countless wellness landmines in this country so we all have to do a little detective work and really look at what we’re using. I recently discovered Skylar Body, a super conscious company who produces fragrances containing natural ingredients sourced from around the world. Each of their four scents start with a base made of organic sugar cane alcohol that comes from a solar-powered farm in Oregon and is individualized with herbal essential oils. Thank goodness for conscious minded companies like Skylar Body, trust me their fragrances smell as dreamy as their manufacturing practices. My favorite scent out of their line up is Meadow, infused with soft notes of tuberose, jasmine, and orange blossom. Tuberose reminds me of my early childhood in Hawaii and orange blossom reminds me of springtime in my current home, Los Angeles. In addition to Meadow, Skylar Body offers Isle: a fresh scent containing notes of bergamot, cardamom, clean water, and sandalwood, Coral: a subtly fruity scent containing notes of grapefruit and a touch of apple, and Arrow: a seductive scent containing notes of neroli flower, jasmine, rose, patchouli, tonka, and vanilla. I own all four of their scents in my fragrance wardrobe and I love to mix them depending on my mood. Sometimes I add a smoky layer of Arrow to my daily spray of Meadow for date night. It’s all about layering and creating a uniquely individual scent. Skylar Body offers a perfume palette sample kit so you can try all of their scents and alchemize your own personal scent. I’m so happy to offer you guys a True Spoon exclusive offer code to try these delicious scents, use code celeste20 to get 20% off of any order Skylar Body Link . Enjoy loves and I hope you have the most delightfully fragrant spring.

← Older Entries