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I hope everyone survived the heat this past week! Recently I posted a picture on my instagram (lilysway23) of the Quinoa-Stuffed Peppers and got a lot of feedback.

There are a TON of recipes online with all different ways to make it. My Aunt decided to cut the peppers in half instead of stuffing an entire pepper which was good because the weight of the food and quinoa would’ve weighed it down and made it really soggy.

This meal provides good source of protein, iron, calcium, fiber, as well as vitamin A & C.







Black beans


Pepper jack cheese

Bell peppers

For cooking instructions check it out!

Vegetarian times has a lot of awesome ideas.


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My new obsession is sautéed garlic! Forget worrying about having garlic breath! Think about the benefits! Cardiovascular, immunity, antibacterial and antiviral benefits, lowers cholesterol, and helps prevent cancer.  Should I keep going?

Allicin is the active component in garlic that has antibiotic, anti-viral, anti-fungal properties, and antioxidant components.  It can help out with colds, upset stomachs, respiratory problems, reduces blood pressure, increases HDL while lowering LDL, HIV, cold sores, SARS, and that’s just to name a few.

Even if you don’t like garlic you can always take garlic supplements. On my journey to becoming a food scientist at Montclair State, I was able to participate in food labs that involved garlic and how our body breaks down the Hydrogen sulfide. Scientific evidence has shown numerous studies proving that the benefits of garlic are beneficial to our health and should be incorporated into every day eating habits.

Here are some reader friendly garlic experiments:


  • Sautéed garlic
  • Olive oil
  • Broccoli
  • Chopped penne noodles
  • Turkey sausage
  • Chopped tomatoes
  • Chicken broth
  • Pepper flakes

This dish that I made has 2 tablespoons of minced garlic and 1 tablespoon of olive oil. Cook on low heat for 2-3 minutes. Make sure the heat is as low as it can go. You DO NOT want to fry it.  Keep in mind the amounts will vary depending on how much you make. I made a smaller amount so if you are making this for dinner you need to up your amounts of garlic and olive oil.



Who doesn’t love guacamole? This is my most beloved dish. I make it weekly when summer is here. Avocados are a super food, but they get a bad rap because they’re known for being too high in fat. FACT: you gain weight when you go over your daily caloric needs and eat bad fats! What most people don’t know is that there IS a difference between good fats and bad fats. Believe it or not, good fats CAN help you lose weight!

Let’s break it down. Monounsaturated and polyunsaturated fats are the good fats found in avocados. Monounsaturated fats contain one double bond in its chain while polyunsaturated fats contain more than one double bond in its chain. Not to get all scientific on you but basically that means the more double bonds in the fats you eat the easier it is to digest. In bad fats, such as trans fats, there are no double bonds in their chains making it very hard to digest which then causes you to gain weight.

Avocados can be used for a lot of different dishes besides just guac. Add it to your grilled chicken sandwiches or in your vegetarian wraps. You can also use the avocados as butter! Slice it up thin and spread it on breads and crackers. You can even grill them! Slice it in half and lay it flat on the grill. Once it gets softer take it off and put salsa on in the hole the pit left in the avocado. Dice the avocado up and add it to your salad that way you absorb more of the nutrients. Sounds a little stranger to add fat to your salad, right? I could go on forever about different ways to use avocados but the blog has to stop somewhere. Keep in mind that just because avocados are high in fat doesn’t mean you should shun them.
I don’t put a lot into my guac. You can add what you want to it. I’m not a fan of cilantro which I know is a signature ingredient found in most guacamoles. I just squeeze a lime on top of it and mix it in.


  • 2 ripe avocados
  • 1 can of black beans
  • Half a tomato
  • Half an onion
  • 1 lime

Health Benefits:

  • Fiber
  • Antioxidants
  • Good for your skin
  • Avocados are rich in potassium. One avocado actually has three times as much Potassium as one banana.
  • vitamins C,K, folate, and B6
  • Monounsaturated fat (3grams per serving)
  • Good for eye health
  • Lowers cholesterol
  • Good for your heart