Full Body Workout at Home, No Equipment

Hello everyone,

For Throwback Thursday I wanted to share a quick, full body workout that I filmed last year.  It is a perfect workout to do at home and at any fitness level.  It is only four moves, but is Tabata style.  This means that you will do the same exercise 8 times through, 20 seconds each round.  If this doesn’t make any sense, don’t worry.  I will be right there with you, doing it in real time.


Click Here for the Workout

Please let me know how this workout goes and if you would like to see more videos like this one.

**Extra points if you complete this workout prior to eating breakfast.


How to Make Vegan Cheese

Hello everyone,

Are you thinking about jumping on the vegan bandwagon but don’t know how you could possibly live without cheese?!  I have good news for you!  With these two “cheese” recipes, you do not have to give up that comfort food :). However, now you get to enjoy it with less saturated fat, less of an environmental impact and without harming any animals.

For my visual people, here is a quick video that will take you through my favorite vegan cheese recipes, step by step.  The recipes are written out below for those who like to learn that way.  I hope that you enjoy them and that you can use them in your kitchen.

Recipe 1:  Cashew Cream from The No Meat Athlete Cookbook


  • 1 cup raw cashews, soaked in hot water for 1 hour, then drained
  • 1 teaspoon fresh lemon juice
  • 1/2 teaspoon salt
  • 1/2 to 1 cup water


Combine the cashews, lemon juice, and salt in a high-speed blender, using a tamper to assist with blending.  Add water 2 tablespoons at a time as needed to achieve desired consistency, and process until thick and creamy.

**Add seasonings of your choice.  We like to add dill or onion powder to create dressings or dips.

Recipe 2:  All-Purpose Cheese Sauce from the Oh She Glows Every Day Cookbook (modified a bit in the video)


  • 1/4 cup raw cashews
  • 1 1/4 cups diced peeled potatoes
  • Heaping 1/3 cup diced carrots
  • 2 to 3 tablespoons nutritional yeast, to taste
  • 2 tablespoons refined coconut oil or other neutral-tasting oil, such as grapeseed oil
  • 2 tablespoons plus 1 1/2 teaspoons water
  • 1 1/2 teaspoons fresh lemon juice, or more to taste
  • 1/2 teaspoon plus 1/8 teaspoon fine sea salt, or to taste
  • 1 medium clove garlic
  • 1/2 to 3/4 teaspoon white wine vinegar, to taste
  • Sriracha or other hot sauce (optional)


  1. Soak the cashews in a bowl of water overnight or for at least 1 hour. Rinse and drain.
  2. Put the potatoes and carrots in a medium pot and add water to cover.  Bring to a boil over high heat, reduce the heat to medium, and simmer uncovered for 10 to 15 minutes, until fork-tender.  Drain.  (Alternatively, you can steam the veggies).
  3. Transfer the cashews, potatoes, and carrots to a blender, add the nutritional yeast, coconut oil, water, lemon juice, 1/2 teaspoon of the salt, garlic, and vinegar and blend until smooth.  If using a Vitamix, use the tamper to help it blend.  If it’s too thick, you can add another splash of water or oil to help it along.  Taste the sauce and add Sriracha and more salt, if desired.  The sauce will keep in an airtight container in the fridge for up to a week.

Check out both of their websites as well:

Oh She Glows  http://ohsheglows.com

No Meat Athlete  http://www.nomeatathlete.com

Greek Chopped Salad (Vegan)

Hello all,

I posted a beautiful picture of this salad a few days ago and people have been asking for the recipe.  So here you go!  It is unbelievably easy to make and is refreshing, especially on a hot day like the one we are experiencing in San Diego 🙂

**I absolutely cannot take credit for this recipe.  It is from The No Meat Athlete Cookbook, that I highly recommend checking out.

Greek Chopped Salad    (makes 2 main course, or 4 appetizer salads)


  • 2 romaine hearts, washed, dried, and chopped
  • 1 red or yellow bell pepper, roasted or raw, chopped
  • 1 large tomato, diced, or 1 cup halved grape tomatoes
  • 1 cup cooked chickpeas
  • 1/2 cup chopped cucumber
  • 1/2 cup pitted Kalamata olives
  • 1/4 cup chopped red onion
  • 1/2 batch Marinated Tofu Feta (see below)
  • 1/4 cup plus 2 tablespoons Cashew Tzatziki (see below)
  • Whole grain pita wedges or pita chips
  • Lemon wedges


  1.  Place the lettuce in a large bowl.  Arrange the bell pepper, tomato, chickpeas, cucumbers, olives, onion and tofu feta on top.
  2. Drizzle with the cashew tzatziki, then arrange the pita around the edges.  Serve with lemon wedges.



Marinated Tofu Feta:


  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/8 teaspoon crushed red pepper
  • 1/8 teaspoon garlic powder
  • One 16-ounce package sprouted or extra-firm tofu drained and crumbled
  • 1 tablespoon olive oil (Optional: omit)


Combine the lemon juice, oregano, salt, crushed red pepper, and garlic powder in a large glass container with a lid.  Add the tofu and toss to combine.  Add the olive oil and toss again.  Refrigerate for at least 1 hour or up to 3 days before serving.

CONFESSION #1:  I accidentally messed up the spice measurements and cooked the tofu a bit.  It was still really good 🙂


Cashew Tzatziki


  • 1/2 cup chopped English cucumber
  • 1/4 cup Cashew Cream (1 cup raw cashews, soaked in hot water for one hour and drained, 1 teaspoon fresh lemon juice, 1/2 teaspoon salt, 1/2 to 1 cup water blended in food processor)
  • 1 teaspoon fresh lemon juice
  • 1/4 teaspoon garlic powder
  • 1/8 teaspoon black pepper


Combine all the ingredients in a medium bowl.  Serve immediately or refrigerate in an airtight container for up to 2 days.

CONFESSION 2: I accidentally just made the cashew Cream for the salad and it worked perfectly.  Next time, I will make sure to try the “tzatziki” 🙂


I know it looks like a lot of work but it was actually really easy.  I hope that you enjoy it and please make sure to check out The No Meat Athlete Cookbook.