Nutritionally Intense (as in over the top) Chocolate Smoothie

To create the predominant taste:

Cacao powder (not its cousin cocoa, which you should avoid) – generous amount (the only ingredient in chocolate that has nutritional value). (Recommendation: Don’t eat chocolates or believe the hype that dark chocolates are healthy (they are full of unhealthy fats and refined sugar — yuck), but do consume cacao regularly (very intense antioxidants — put the powder into smoothies and the nibs into salads).

Ka’Chava Chocolate powder – generous amount (its ingredient list has amazing nutritional value, much of which comes from plant-based foods unique to South America that you just don’t see in US supermarkets).

Frozen blueberries (optional, as you may or may not like the chocolate/blueberry blended taste — I do).

KAL stevia to sweeten (zero calories, but plant-based sweetener).

Actual plant ingredients:

Entire baby bok choy.

Generous amount of mixed leafy greens (kale, spinach, etc.).

Optional: cruciferous vegetables either broccoli or cauliflower or both.

Additional ingredients, whose favors are all masked by the chocolate/blue/stevia blend above.




Red Beet crystals.




Wheatgrass (a very small amount, as this has a very foul taste).

Vega One powder for plant-based nutrition.

Super Greens.


Hemp (high in protein).


Mixed sprouted seeds (“good fats”).

Other ingredients:

Nutritional yeast.

Bee pollen.

Zinc pill (supports the immune system).

Kelp for some iodine.


Almond milk.

Chilled water.

Baby Potatoes

Baby Potatoes

Recipe for roasting baby potatoes in the oven:

Wash the potatoes with tap water.

Dry them on a cutting board.

In a large bowl, pour in liquid aminos (for some salt), balsamic vinegar, apple cider vinegar, and dollops of mustard.

Add almond flour to the mixture.

Cut the baby potatoes in half and place them in the bowl.

Tumble them around so that they are all saturated.

Sprinkle on garlic powder.

Sprinkle heavy doses of Dash Garlic and Herbs.

Place baby potatoes flat side down on parchment paper using a pizza pan.

While the baby potatoes are still wet, sprinkle on generous amounts of sesame seeds.

Pre-heat the oven to 450 degrees.

Place potatoes in the oven and cook for 45 minutes – or until the skins are crispy (from the almond flour).

Eat the baby potatoes the way they are or with smears of Gotham Greens Vegan Pesto.

Note: there is significant nutrition in the skin of a potato, particularly iron, so that eating mashed potatoes where the skin is tossed out significantly reduces the potato’s nutritional value, as in approximately cutting it in half.

Potatoes are a rich source of fiber, iron, vitamin C, and B-6.  Given their fiber content (which fiber passes through you but also feeds and promotes healthy gut bacteria) and low-fat content (so a volume of baby potatoes has comparatively few calories but makes you feel satiated), they are an excellent complex carbohydrate for losing weight.

Best Food for Weight Loss?

Nutrition Chaos

If you read widely in terms of nutrition, you see every claim made by a particular group will have counter claims made by opposing groups — each group having a set bias in terms of advocating a specific diet. So it is much like a war of competing claims. Therefore, there is little doubt that as a science, nutrition is perhaps the most controversial area of study, given this background of competing vested interests.

But there is little to doubt on one point that has been proven over and over again with statistically sound evidence from large-scale experiments — that the vegan, plant-based diet is the healthiest relative to longevity and overall health, and this by a large margin when compared to any other sort of diet.

So if you want to live a long life and in good health, the choice to do so — to the extent you can influence it — is absolutely clear.

Sadly, relatively few people make that choice because they don’t want to give up the foods they have come to enjoy — despite the consequences. The vast majority of people make a compromise with the devil sacrificing their health for pleasure.

Diversify Your Diet

Relishing Food

In my old age, I’ve become something of a cook and now enjoy food much more, as I am able to produce meals that have a lot of taste. But it begs the obvious question, what is taste, what is the taste of food? If you think about it for a moment, it comes down to the tongue’s reaction to the chemicals in food. The tongue — this magical organ with its taste buds — plays the pivotal roll, especially the very tip of the tongue.

And the more you get your tongue involved in each morsel of food, the greater the intensity of the taste of that food. So it is actually possible to increase that intensity by slowing the chewing process and lengthening the amount of time the tongue has to twirl and savor the food.

And then there is something called the “aftertaste”. It is literally the lingering taste of the food after you have swallowed it. The mouth and tongue are still slightly coated with that taste so there is this faint but discernible aftertaste. How many gourmets, instead of rushing on to the next bite mindlessly, take the time to enjoy this aftertaste? Many? Any?

The bottom line about taste is to eat more slowly so that you let your tongue do it what does so well…and don’t forget that hint of the taste in the aftertaste. So mindful eating is the way to go if you can manage it — to get even more taste.