Recipe: Pork tenderloin

FB_IMG_1465751394061Roast Pork Tenderloin With potatoes & fennel

*Tenderloin is the leanest pork cut. High in mono-unsaturated fat, but low in calories


4 tbsp. Olive oil, divided

1 pork tenderloin, trimmed, seasoned with salt and black pepper (1 1/2 lb.)

1 lb. Red-skinned potatoes, quartered

1 red onion, thinly sliced

1 fennel bulb, trimmed and sliced


1. Whisk together ingredients below.

2 Tbsp. Fresh lemon juice

1 Tbsp. Minced fresh rosemary

2 tsp. Minced garlic

1 tsp. Fennel seed

Salt and black pepper to taste

Chipped fennel fronds

Rosemary sprigs

2. Preheat oven to 425°.

3. Heat 2 Tbsp. Oil in an oven proof saute pan over medium-high. Add pork and brown on all sides, about 6 minutes. Arrange potatoes, onion, and fennel slices around pork.

4. Whisk together remaining 2 Tbsp. Oil, lemon juice, minced rosemary, garlic, and fennel seed; season with salt and pepper. Brush oil mixture over pork and vegetables.

5. Transfer pan to the oven and roast pork and vegetables, stirring vegetables twice during roasting, until an instant-read thermometer inserted into the thickest part of the pork registers 145° and potatoes are tender, 35-40 minutes. Remove pan from the oven and let pork rest 5 minutes.


6. Serve pork with vegetables; garnish with fennel fronds and rosemary sprigs.

Enjoy! 😋

Courtesy of Mediterranean menus



Tomatoes 🍅

Tomatoes are an important part of the  Mediterranean diet. The more fruits and vegetables in your diet, the lower your risk for heart disease, diabetes, and cancer. Not to mention the benefits of healthy skin and hair, increased energy, and lower weight overall.

Tomatoes are very nutritious, dense, super food going beyond providing just basic nutrition. Tomatoes contain phytochemicals, like lycopene, high levels of potassium, dietary fiber, Vitamin A, Vitamin B6, Vitamin E, and Vitamin C (to name a few).

Some of the health benefits include:

1. Cancer- Vitamin C and antioxidants combat free radicals known to cause cancer. More specifically, nutritious content in tomatoes have been shown to prevent prostate, lung, colon, and stomach cancer.

2. Blood pressure- low sodium diets help to keep blood pressure healthy. But increasing potassium intake is highly important for maintaining healthy blood pressure as well, because of the vasodilation effects.  *High potassium intake is associated with 20% decrease of dying from all causes, according to studies.

3. Skin- synthesis of collagen, an essential component of skin, hair, and nails and connective tissue, are reliant on vitamin C. Vitamin C is a powerful antioxidant critical in prevention of damage from sunlight, pollution and smoke, which leads to wrinkles, sagging skin, blemishes, and other health effects.

4. Pregnancy- adequate folic acid intake is essential before and during pregnancy to protect against neural tube defects in infants.

There are many more benefits including heart health, diabetes, constipation, eye health, and depression prevention.


✨Face masks- Natural

It is important to exfoliate and hydrate your skin, specifically your face. There are many products you can purchase, but they get expensive. Listed below are some DIY natural masks you can use from your kitchen, to fight blemishes.

1. Honey and salt- Exfoliating scrub for sensitive skin. Use 2x weekly, with a quarter size honey and a teaspoon of salt. Massage gently on face, for about 60 seconds, in small circular motions, to remove all the dead skin cells. Rinse. And apply your toner. I recommend natural/organic witch hazel.

2. For oily skin- Fresh ripe strawberries, lemon juice, honey, and egg whites:

Strawberry and lemon juice have astringent properties to block oily skin pores from breakouts.

Honey moisturizes

Egg whites cleanse

Mix 3 teaspoons honey, 6 fresh ripe strawberries, 1 teaspoon fresh lime juice, and 2 Egg whites into paste, and apply for 20 minutes after cleanser. Rinse.

3. Yogurt mask- Use plain greek yogurt, with lemon juice and carrot juice- Use this mask for whitening of “age spots” and deep hydration. (Please note: citric acids are not suitable for all skin types)

4. Lemon with sugar- biweekly scrub, to remove dead skin cells and aid whitening of skin.


Sun exposure☀

Excessive and uncontrolled sun exposure can lead to melasma and freckles, or “age spots”. Genetics and hormones contribute as well, however, there are foods you can eat and topical treatments that can help with treatment and prevention of premature aging, and skin cancer.

*Hyperpigmentation causes scars to the skin. There are a number of antioxidants that work in prevention, including:

Vitamin E- inhibits the oxidation of skin lipids (our natural skin barriers)

Vitamin C- inhibits the production of melanin (our skin pigment)

Vitamin A- (lipoic acid) inhibits tyrosinase enzyme activity (the enzyme that controls the production of melanin)

Green Tea- polyphenol derivative able to stop synthesis of melanin, in addition to its anti-inflammatory and anti-carcinogenic activity.

Regular exfoliation of the skin is needed. Especially on our face, it will accomplish 2 things.

1. Make skin light by removing dead cells

2. Enhance efficiency of product care and treatment

Common treatments to combat skin blemishes

1. Chemical peels

2. SUNSCREEN! PREVENTION is always best!

Alternatives also include laser therapy, commonly used for the face, neck, and upper chest. But again, natural treatments and prevention are always the primary recommendation.

Please note: It is recommended to consult a professional for the treatment right for your skin type. What is best for one person, may not be for everyone.