Luscious Lettuce Wraps

Luscious Lettuce WrapsWho needs bread with these delectable little waist-friendly grab ‘n go “sandwiches”.  There are endless combinations and taste possibilities – get creative!  Can be made the day before and stored in the refrigerator making these the perfect quick ‘n easy protein-rich snack or meal.

INGREDIENTS: (for each wrap)

1 Bibb or Boston lettuce leaf (cleaned and dried)

1 oz. lean protein (ex. chicken, turkey, tuna or salmon)

1/4 c finely chopped or small amount julienned veggies

1 T Hummus or 1 t vinaigrette

1 t ground flax seeds


Assemble ingredients in the order listed above.  Either roll or fold lettuce leaf in half, store in container and refrigerate.



Breast Healthy Smoothie

Breast Healthy SmoothieINGREDIENTS:

1-2 scoops PurePea Protein Powder

4 oz. Pomegranate juice

4 oz. pure water

1 fistful of kale/spinach

1 t flax oil

1/2 T flax meal

1/2 T chia seeds

1/2 cup fresh/frozen blueberries

dash of turmeric

ice if needed


Add all ingredients to blender and blend until thick and creamy, approximately 1 minute.



CH-CH-CH-CHIA Breakfast Pleaser

Chia PuddingThis little concoction is the perfect breakfast in every way!  High in protein, fiber and omega-3’s and no cooking required!!!  Mix up a batch, throw it in the fridge and wake up to this ready-made bowl of pure energy!!!




1 cup unsweetened vanilla almond milk (I like Silk)

1/4 c chia seeds

1/2 t pure vanilla extract

1 T agave nectar or pure maple syrup

Pinch sea salt

Pinch of cinnamon

1/2 fresh fruit

1/4 cup pistachios


Combine first 6 ingredients, cover and refrigerate over night.  In morning, spoon 1/2 the mixture into a bowl, top with fresh fruit and nuts – enjoy!

Johnny Boy’s Breakfast Smoothie

Captain Johnny

My brother Johnny lives in Santa Cruz, has been a vegetarian most of his life, surfs, plays the trombone and  is totally chill.  Its no wonder he looks younger then all of us!

The following is his famous Breakfast Smoothie recipe which was inspired by my Dad, the original “Smoothie King”. Bottoms up!



2-3 leaves Dino kale (stems removed)

2 leaves any chard-can add 1 leaf romaine lettuce also.

1 banana

1/2 cup each (approximately) frozen strawberries (Trader Joe’s organic), blueberries (Trader Joe’s organic), mangos (again…Trader Joe’s organic)

Around 2 tablespoons raw cocoa nibs

1 peeled orange (organic, if available)

1 tablespoon chia seeds

1 scoop Whey Cool Protein (chocolate or vanilla)

1 scoop EssentiaGreens

Around 2 cups liquid (I use either filtered water, or unsweetened tea (if I need an additional boost)

1 medjool date (optional)


Add all ingredients to a VitaMix or blender and blend for 1-2 minutes on high speed.  Makes 2 good-size servings.


Jimmy’s Tuna Justice

Jimmy This is my SUPER COOL brother Jimmy’s SUPER-SECRET recipe for “TUNA JUSTICE” that he’s been holding onto for years with the hopes of making his fortune one day.  At the risk of causing a worldwide tuna frenzy that would most likely result in tuna extinction, he has decided to share it with us because, as he said…it’s just too good not to!!!  Thanks Bro!!!
I can tuna(can be prime albacore or anything above catfood grade)
1 can quartered artichokes
4 slices rice cheese(I like Mozzarella flavor)
diced onion
diced celery
diced summer squash
*hot sauce
Drain the tuna and put in adequate-size bowl or container.  Break up slices of rice cheese and add.  Add mayo to how creamy you want it and stir up until consistency is uniform.  Dice up onion, celery, and squash, add to mixture and mix until blended in.  Open can of artichokes, drain and add, stir until thoroughly blended in.
If you like a little spice in your tuna, add hot sauce to taste and blend in.  Add sauerkraut on top or blend in. I serve it on a bed of lightly steamed kale.  It should feed 4-6 people.


Lahurd Family Greeeeeeeen Drink

The Green GoddessMy sister Jenny, her husband Jeff and their daughter Danielle claim this as their “family smoothie” It’s Surprisingly yummy – the avocado and chia seeds make this a filling and delicious start to your day.


1 cup alkaline water
1/2 cucumber- cut
1 cup kale
1 carrot – cut in 4 pieces
1/2 apple
1/4 avocado
1 stalk celery- cut in 4 pieces
2tbs. Chia seeds


Blend all in a blender or Vita Mix and enjoy!

Jen’s Nutty Pate


My sister Jenny (sorry Mom) is the glue that holds my family together. She is our planner, cheerleader and all around giver of great advice. She is also a major foodie and makes the best “food face” ever!!!!  Wish I had it to show you but NO ONE took a picture of it no matter HOW MANY times I asked!!!  I guess I’m still only the baby sister after all….


This is off the charts delish and gluten and dairy free!!!!!  Spread on some Mary’s Gone Crackers and you’ve got yourself one CRAZY good snack! Mmmmmmmmmmm (that’s the “Food Face” sound)


2 cups walnuts

1 teaspoon chili powder

1 tablespoon cumin

1/2 tablespoon corriander

2 tablespoons tamari

Pinch cayenne pepper


Put all ingredients into food processor and mix.  Serve with raw veggies or spread on whole grain gluten-free crackers.



Jianna’s “Scarily Addictive” Kale Salad


My niece Jianna is incredibly talented!  She’s an amazing actress, student and cook.  She is so passionate about food that I’m sure one day she will have her own show on the Food Network!  Here is her recipe for Kale Salad – I ate so much of this at our reunion and I STILL didn’t get sick of it!




This salad is “scarily addictive”, fresh and light. Make a lot because you’ll be fighting over it. Can save in refrigerator for 1-2 days.


1 bunch organic kale
1 lime – squeezed over kale
1 T olive oil
1 pinch sea salt (fine)


Put all ingredients together – massage vigorously until kale wilts ( approx 2-3 mins) – this is key!


1 tomato
1 avocado
1 lime
Diced seeded Serrano or jalapeño pepper to taste
Dash of olive oil
Pinch of sea salt to taste


Put all ingredients in a bowl.  Let sit while massaging kale. Pour on top , mix and enjoy!

Fish Tacos

Fish Tacos

This recipe does require a little cooking but is totally worth it!  So light, refreshing and delish!!!  Perfect for dining al fresco with a little Sauvignon Blanc. Try and make it the night before so that the flavors get a change to mingle with each other.





1 ½ pounds scrod fillets or other firm fleshed white fish fillets, cooked, drained well and flaked

½ cup Kalamata olives

1 container grape tomatoes (approx. ½ pound), cut in quarters

3 scallions, thinly sliced

2 Tbsps. fresh lime juice

2 Tbsps. white wine vinegar

3 Tbsps. olive oil

3 Tbsps. chopped fresh cilantro

Sea salt (small amt.)

Fresh ground pepper

12 Bearitos or Trader Joe’s Taco Shells

3 cups roughly chopped watercress

1 ½ cups thinly sliced red onion



In a bowl, toss together the scrod, olives, tomatoes, scallions, chilies, lime juice, vinegar, oil, cilantro, sea salt and pepper and chill covered for at least 1 hour or overnight.

Heat the taco shells at 350 for approx. 8-10 minutes.  Divide the fish mixture among the shells and top with watercress and red onion slices and serve immediately.

Makes 6 servings

Mango Chicken Salad

Mango Chicken Salad

This is one of my favorite salads everrrrrrrr!  I also love it with poached flaked salmon (available at Trader Joe’s). It literally takes minutes to make!





4 c arugula (about 2.5 ounces)

1 mango, peeled and sliced into 1-inch-long pieces (or use pre-sliced fresh mango)

1 red pepper, trimmed, seeded, and sliced into 1-inch-long pieces

1/4 small red onion, thinly sliced

2 T extra-virgin olive oil

1 t balsamic vinegar

Sea salt to taste

1 rotisserie chicken

1/4 c slivered almonds


In a large bowl, combine arugula, mango, red pepper and onion. In another, smaller bowl, whisk together olive oil, balsamic vinegar, and a pinch of sea salt. Set aside.

Slice rotisserie chicken into 3-inch-long strips. Add to salad; toss to combine. Add balsamic vinaigrette and almonds; toss again before serving.