Archive for the ‘zumba’ Category

Mustard Crusted Salmon With Roasted Asparagus

May 17, 2017

Salmon-mustard-crusted-salmon-680x1019A quick and healthy sheet pan dinner you can have on the table in 15 minutes.


  1. 2 6-ounce salmon fillets (wild caught is best)
  2. 8 ounces asparagus
  3. 1 tablespoon garlic-infused olive oil
  4. Sea salt to taste
  5. Fresh ground pepper to taste
  6. 2 tablespoons whole grain mustard to taste
  7. Lemon slices for serving


  1. Preheat oven to 400°F and line a rimmed baking sheet with parchment paper.
  2. Put the salmon on one end of the baking sheet and asparagus on the other end. Drizzle asparagus with olive oil and toss to coat. Season with salt and pepper to taste. Spread mustard on top of salmon.
  3. Bake until salmon is cooked through and asparagus starts to caramelize but is still crisp, about 10 minutes. Serve with lemon.


October 12, 2016

sweet-potato-onion-soup-mainSay “sweet” and onions are usually the last food that comes to anyone’s mind. But once they’re cooked up, they really do have a nice sweetness to them, and the taste goes really well with the sweet potatoes and the savory homemade chicken stock. If your holiday menu typically includes sweet potatoes but you want to switch it up a little, this would be an interesting alternative to mashed/roasted/candied preparations, but it’s also easy enough to make just for dinner, without any particular occasion.



  • 5 cups sweet potatoes, peeled and chopped;
  • 2 onions, chopped;
  • 4 garlic cloves, peeled and halved;
  • 4 cups chicken stock;
  • ½ tsp. ground cinnamon;
  • 8 slices pancetta, cooked until crispy; (optional)
  • ¼ cup pecans, roasted and coarsely chopped; (optional)
  • Fresh parsley;
  • 2 tbsp. coconut oil;
  • Sea salt and freshly ground black pepper;


  • In a large saucepan, melt the coconut oil over medium-high heat.
  • Add onion and garlic and cook until soft.
  • Add the sweet potatoes and cook for about 4 minutes.
  • Pour in the broth. Bring to a boil; then lower heat, simmer, covered, for about 20 minutes or until the potatoes are tender.
  • In a blender or using an immersion blender, purée the soup until smooth.
  • Sprinkle the soup with cinnamon, and season to taste.
  • Serve immediately in bowls topped with pancetta, roasted pecans, and fresh parsley.

Sweet Potato and Onion Soup


October 10, 2016

Here’s a creamy chocolate treat to cool off on a hot afternoon with or just enjoy after dinner as a healthy end to the day. There’s an avocado in it, but it doesn’t taste like avocado at all; that’s really there for the texture. The taste is all from the strawberries and chocolate, with a little extra honey for sweetness if you like it that way.



  • 1 cup frozen strawberries
  • 1 ripe avocado, roughly chopped
  • 1 tbsp. cocoa powder
  • 1 ½ cup almond or coconut milk
  • ½ tsp. vanilla
  • 1 tbsp. raw honey (optional)
  • Dark chocolate, grated (optional)


  1. Place all the ingredients in a blender, and pulse until everything is smooth.
  2. Pour mix into 2 large glasses, and sprinkle grated dark chocolate on top.

Chocolate Avocado Strawberry Smoothie


October 8, 2016

blueberry-baked-stuffed-apples-mainBaked apples with cinnamon are traditionally a Fall dessert, but it’s easy to bring them into the summer season with a blueberry filling. The only sweetener here is the apple juice – there’s no honey or maple syrup or other added sugar. Almond meal and coconut flakes sprinkled over the top add a crunchy topping, but you could also leave one or both out if you have trouble digesting nuts or coconut.



4 large apples, peeled;
2 tsp lemon juice;
1 cup fresh or frozen blueberries;
½ tsp. ground cinnamon;
½ cup fresh apple juice;
4 tbsp. coconut flakes;
4 tbsp. almond meal;


  • Preheat your oven to 375 F.
  • Hollow out the apples with a knife, leaving the base intact, then brush them with lemon juice.
  • Place them in a baking dish and fill each one with fresh blueberries.
  • Sprinkle some cinnamon on top of each apple.
  • Place the remaining blueberries all around the apples and pour apple juice over everything.
  • Sprinkle an equal amount of coconut flakes and almond meal on top of each apple.
  • Bake in the oven for 30 to 35 minutes.

Baked Blueberry-Stuffed Apples


October 7, 2016

banana-chocolate-muffin-bites-mainDo you or your kids want a muffin with breakfast, or a muffin for a sweet mid-afternoon snack? Try these chocolate-y banana-filled muffin bites made with a big dollop of almond butter and cocoa powder.



  • 3 bananas, ripe;
  • 1 cup almond butter;
  • 1/2 cup cocoa powder;
  • 1 egg, beaten;
  • 2 tsp. vanilla extract;
  • 2 tbsp. raw honey; (optional)
  • Mini muffin pan;


  • Preheat the oven to 375 F.
  • In a bowl, combine all the ingredients together until well combined.
  • Fill each muffin tin with the banana-chocolate mixture.
  • Bake in the preheated oven for 25 to 30 minutes.
  • Let the muffins cool for 5 to 8 minutes before removing from pan.

Banana Chocolate Muffin Bites



October 6, 2016

apple-cinnamon-granola-bites-mainMore and more of us are wanting quick and convenient breakfast and snack options, yet don’t want to succumb to eating processed bars full of vegetable oils and preservatives. Many people are opting to make their own nut and fruit bars or balls. This recipe requires no cooking, just a food processor and your hands to roll them up.



1/2 cup apple, grated;
1/2 cup raw pecans;
1/2 cup raw almonds;
10 medjool dates, pitted;
1/2 cup almond butter;
1/2 cup coconut flakes;
1/2 tsp. ground cinnamon;
1 tsp. pure vanilla extract;


  • Pulse the pecans and almonds in a food processor until grounded, then place in a large bowl.
  • Process the dates in the food processor until the dates turn into a soft paste; you might need to add 1 or 2 tbsp. of water to help the process.
  • Add the date paste to the nuts and combine all the remaining ingredients. Stir until well combined.
  • Scoop the mixture into tablespoon-sized portions and squeeze together to form a ball, repeat until the remaining mixture is used.
  • Refrigerate for an hour or two, then serve.

Apple Cinnamon Granola Bites


October 6, 2016

sweet-potato-banana-blueberry-muffins-mainMuffins can be a convenient grab-and-go breakfast when time is short, but your stomach is growling. These muffins contain some protein, however you may want to also toss a hard-boiled egg or protein-rich snack in your bag as you’re running out the door. Many muffin recipes call for a hefty dose of nut-based flours. Many of these flours are expensive, and some people don’t digest them well. This recipe is made of a base of sweet potatoes and bananas with a bit of almond butter, so those sensitive to a large dose of nuts can enjoy these muffins.



  • 1/2 cup sweet potatoes, cooked, mashed;
  • 2 bananas, ripe;
  • 1/4 cup almond butter;
  • 2 eggs;
  • 1/2 tbsp. pure vanilla extract;
  • 1/4 cup fresh blueberries;

Preheat the oven to 375 F.
In a bowl, combine the cooked sweet potato and ripe banana; mash until well mixed.
Add the almond butter, eggs, and vanilla; whisk until well combined.
Grease mini muffin tin pan.
Fill each muffin tin with the banana mixture and add the blueberries on top.
Place in the oven and bake for about 20 minutes.

Sweet Potato Banana And Blueberry Muffins

New Zumba and Mat Pilates classes in Atlanta!

October 22, 2013

Join one of Atlanta’s most sought after and experienced Zumba instructors at Pera Dance Studio for. Zumba and Mat Pilates classes! See the schedule and pricing below:

For the entire Zumba schedule for LaWanda The Fitness Diva, go to :