Protein Power Toast

Avocado toast is all the rage these days and everyone seems to have their own take on the recipe. After all, this protein, healthy-fat and complex carbohydrate-packed snack is an ideal meal to get your day started or refuel after a tough workout. One of my favorite recipes is quite simple, but I love it because it satisfies hunger and tastes amazing!

  1. Two pieces of toast (Our pick: Nature’s Own Whole Grain Sugar Free Bread)
  2. One can of white albacore tuna packed in spring water
  3. Two tbsp. of Mayo (Our pick: Paleo-friendly Primal Kitchen Mayo)
  4. 3/4 avocado
  5. 1/2 tsp. pepper
  6. 1/4 lemon

Lightly toast the bread and place on a plate. Open the can of tuna and drain the water. In a small bowl, mix the tuna and mayo. Squeeze lemon and sprinkle pepper over the mix. Stir well. Spoon the tuna onto the bread.

Toast with tunaSlice the avocado in half and squeeze a small amount of lemon onto the avocado half. Slice small slivers of avocado and place onto the tuna.

Avocado toastPlace thin avocado slivers onto both pieces of toast, sprinkle with a small dash of pepper and enjoy!

Avocado toastFor an added punch of protein, mix lowfat cottage cheese into the tuna/mayo mix or place a small spoonful of cottage cheese between the tuna and avocado slices.

Have an avocado toast recipe of your own that you’d like to share? Send your recipe to and I’ll share it on Edible Epiphanies!

It Isn’t Easy Being Green


When it comes to health trends and popular fads, I often try to reach “outside the box,” as not all healthy habits are created equal. Sometimes, you have to give something a try before you really know what it’s all about. After recently discovering ENERGYbits®, I couldn’t resist investigating further to see what they were. These creatively crafted bits are made from 100 percent organically grown spirulina algae, have a 64 percent concentration of protein, and contain just one calorie per tablet.

For you fitness and health enthusiasts out there, this is something you have to try! The mini green tabs come in a stylish, easy-to-carry tin, making them convenient on-the-go supplements. Admittedly, it may not be love at first whiff, as the pure raw algae definitely shows its true colors (and smell!), but pop it in your mouth and you’ll be glad you did.

ENERGYbits recommends these crunchy green bites for post-workout recovery and for a recharge of energy when you’re feeling sluggish mid-afternoon. So, that’s exactly what I used them for and I was extremely pleased with what I found! Pop one after your morning workout or sneak a bit between afternoon meetings.

For more information and to purchase ENERGYbits, visit

Edible Endorphins

An Edible Epiphanies community member recently told me how great he felt after a workout. The feeling of happiness, relief of stress and boost of energy was enough to send him into a euphoric state. I was quick to share this same enthusiasm, as I am a huge fitness fanatic, but I was also eager to get down to the science of WHY exercise makes you feel this way. The simple, one-word answer to this phenomenon: ENDORPHINS.

When you exercise, your brain releases these feel-good chemicals, leading to reduced pain, feeling of euphoria, enhanced immunity, and several other powerful health benefits.

But the good news is you don’t have to endure hours of sweat-inducing exercise to experience all the advantages endorphins provide! You can enjoy the benefits of this natural high by consuming what I like to call “Edible Endorphins.”

According to Reader’s Digest, certain scents and foods provide a variety of different endorphin-producing effects, including:

vanilla and lavenderVanilla or Lavender: Sniff a vanilla or lavender-scented candle, perfume or potpourri and you’ll enjoy reduced anxiety, decreased depression and help with insomnia.

Chocolate: Savor a square of chocolate to release endorphins like anandamide, which is a chemical that promotes relaxing effects.chilli peppers

Peppers: Feel like adding a little spice to your meal? You will after you learn that spicy foods such as chillis, which contain capsaicin, release endorphins and boost your spirit.

Protein: Not only is this food group one of the most important for a healthy body, but it also ranks high in providing benefits for a healthy mind and spirit, too! High-protein foods such as meat, fish and legumes naturally send out endorphins to raise dopamine levels, which help you feel more focused and alert.

Whether you feel like signing up for your city’s next 5k or sitting down to a protein-packed lunch, think about the effects your activities have on your mind, body and spirit, and make good choices to improve your health!

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Guest Recipe: Arctic Cookie Mash

Edible Epiphanies recently ran a “Healthy Dessert Contest” for the chance to win a FREE pint of Arctic Zero! I was overwhelmed with the incredibly delicious and creative recipes that my community members submitted, and it was nearly impossible to choose just one. A unique recipe by Ralph Esposito of Danbury, CT made my mouth water and I knew this was the recipe I had to try. The contest winner was kind enough to share his creation with the Edible Epiphanies community, so check it out, try it out and let me know what you think!

Quest into the Arctic Cookie Mash

Quest into the ‘Arctic Cookie Mash’

Ralph Esposito


Cookie Dough Quest Protein Bar:
     – Cut into small circles uses an apple corer
Cookies & Cream Arctic Zero
Protein Frosting:
     – 1/2 scoop chocolate pea protein
     – 1/4 tsp cocoa powder
     – 1/8 tsp vanilla extract
     – Sprinkle of cinnamon
     – Add water to frosting consistency 1 tsp at a time


Top the Quest cookie dough and Arctic Zero with the frosting, and mix. You have your smart Arctic Cookie Mash! This is one of my favorite pseudo-cheat meals. It takes a quick five minutes to prepare, it’s a great study break snack for your brain, and it won’t put you in a sugar crash moments later. Enjoy!

For more details on Edible Epiphanies next contest, visit and LIKE Edible on Facebook or FOLLOW Edible on Twitter.