What to eat for health doesn’t have to be overly complicated. While some specific foods or nutrients have been

healthy nutritious well balanced foods
shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. The cornerstone of a healthy diet pattern should be to replace processed foods, or precooked foods, and fast-foods, with real food whenever possible. Eating food that is close as possible to the way nature made it, can make a huge difference in the way you think, look, and feel. And, don’t forget, and I can’t stress this enough, as much as humanly possible, buy and eat fresh foods.

Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of foods you love. Rather, it’s about feeling great, having more energy, improving your health and well being, and boosting your mood. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another person saying exactly the opposite.

By using the following simple tips, you can cut through all the confusion, and learn how to create and commit to a tasty, varied, and nutritious diet that’s good for your mind, as it is for your body. Let’s look at the bare basics.

Real Basic Nutrition

  • Red Meats, Butter, White Pasta, White Bread Potatoes, Sodas, Sweets- Use Sparingly.
    fresh lean organic beef topside
    Meats should be lean, certified organic, non-GMO, grass-fed beef.(*)
  • Low-Fat Dairy- Use skim milk and low-fat cheeses Use once or twice a day.
  • Fish, Poultry, and Eggs-Fish should be cold-water, poultry and eggs should be certified organic, and free-range. Use one time a day.(*)
  • Nuts and Legumes-use all types. Use one to three times a day.
  • Vegetables-Use all types, especially dark leafy green veggies for alkalinity. Should be certified organic and GMO-free. Use as much as you can eat.
  • Fruits-Use all types, however some are better than other because of anti-oxidants properties. Should be certified organic and GMO-free. Use two to three times a day.
  • Whole Grains and High Fiber-Should be certified organic and GMO-free, and gluten-free. Use at all meals.
  • Plant oils-such as olive oil, canola, corn, sunflower, and peanut oils. Use organic if available. Use in all cooking.
  • Alcohol-Beer is better for you, but any type is OK as long as it is used in moderation.
  • Supplement With Natural Nutritious Whole-Food Maca-Should be certified organic Peruvian Maca. Use once or twice a day and also use it in prepared foods and drinks such as cakes, cookies, granola bars, and smoothies.

If you have read any of my previous reviews on Maca, you will already be aware of the incredible, wide-ranging healthy benefits Maca offers. If you haven’t previously read my reviews, take the opportunity now to read these two article HOW TO RELIEVE STRESS FROM: HORMONAL IMBALANCE and WHAT’S HEALTHY LIVIMG?

Getting Creative and Having Fun With Maca

Traditionally in Peru, Maca is eaten daily, and has been for thousands of years, baked or roasted, prepared as

pure fresh incredible maca
a soup, and used for making a fermented drink called Maca Chicha, by the indigenous people of Peru. Unfortunately, because of the Peruvian Government restrictions, the fresh whole Maca root is prohibited for export, because it is considered a “Heritage” national food plant crop. So, what’s available for us in America is fresh processed Maca, either in a traditionally sun-dried form, which is made into a powder, fresh chips (small pieces), or in a gelatinized form. For us, preparing and cooking Maca in the traditional way is neither practical, or possible, because we are unable to get the fresh whole Maca root.. But, there are many fun and imaginative ways to use the other forms of Maca we are able to get, in salads, cakes and cookies, granola bars, and in healthy drinks, as coffee, latttes, and smoothies.. Check out some of these fun recipes below:

Simple Fruity Maca Salad. (or use your own imagination)


  • 2 tbsp Maca powder
    blueberry Maca salad
  • 1 banana
  • 1 kiwi
  • handful of blueberries, or other berries
  • 1/2 mango
  • vanilla ice cream or honey

Slice, mix, and enjoy.

Cashews Maca Butter


  • 1 cup raw cashews
    cashew Maca butter
  • 1 cup raw macadamia nuts
  • 1/2 cup hemp seeds
  • 1/2 tbsp Maca powder

Instructions: In a high speed blender, such as Vitamix, blend until creamy. Use tamper to assist with the blending. Does not need to be refrigerated.

Maca Energy Bars-Chocolate Chip Cookie


  • 1 to 2 tbsp Maca powder
  • 2 cups of crispy cashews (soaked and dried)
    chocolate chip energy bars
  • 1 cup dates
  • 2 tsp vanilla extract
  • 2 tbsp chocolate chips
  • 1 tbsp water

Each recipe makes four bar. Add all ingredients to a food processor or a hi-speed blender such as vitamix, until finally chopped. Remove a piece and roll in the palm of your hands, if it sticks together, it’s ready to form into bars. If it’s to crumbly, it needs to blend more or add a little water until mixture sticks together. When mixture is ready, press it onto parchment paper and form into bars. Wrap each bar individually and freeze until you want one.

Maca Energy Bars-Apple Cinnamon


apple cinnamon Maca energy bars

  • 1 to 2 Maca powder
  • 1/2 cup walnuts (soaked and dried)
  • 1/2 cup almonds (soaked and dried)
  • 1 cup of dates
  • 1 cup dried apples
  • 1 1/2 tsp cinnamon
  • about 1 or tsp of water

Use same direction as above.

Maca Energy Bars-Lemon Lime


lemon lime Maca energy bars

  • 1 to 2 tbsp of Maca powder
  • 1 cup crispy cashews (soaked and dried)
  • 1 cup of dates
  • 1/2 cup shredded coconut
  • 3 tbsp lime zest
  • 2 tbsp lime juice

Use same directions as above.

Maca Berry Bomb (raw, vegan, gluten, wheat, dairy, soy, refined sugar, free)

Ingredients (Base)

  • 1 cup coconut
  • 1 cup sunflower seeds
  • 1 cup soaked dates
  • 1 tbsp coconut oil
  • 1 tsp vanilla extract
  • 1 tsp salt

Ingredients (filling 1):

berry bomb Maca cake

  • 2 cups cashews (soaked and dried)
  • 1/2 cup coconut oil
  • 3/4 cup water
  • 1 cup blueberries and blackberries
  • 1 tbsp acai powder
  • 1/2 cup of rice malt syrup or Agave syrup
  • 1 tbsp lemon juice and rind
  • 1 tbsp asyllium husk

Ingredients (filling 2 Maca Vanilla)

  • 1 cup soaked and dried cashews
  • 1 cup coconut chips
  • 1/2 cup of rice malt syrup or agave syrup
  • 1/2 cup coconut oil
  • 3/4 cup water
  • 2 tbsp Maca powder
  • 1 tbsp vanilla extract
  • 1 tsp salt
  • 1 tbsp psyllium husk


  1. In a hi-speed blender, process coconut, sunflower seeds, vanilla, and salt until fine powder forms. Add coconut oil and process until oily and mixture begins to stick to the sides of the processor.
  2. Add strained dates and process further until mixture forms a ball.
  3. Place mixture into lined spring form pans. Press down to a flat base and place in freezer.
  4. In blender, blend all ingredients for filling 1, except phyllium husks and process until smooth and creamy (may have to add a little water)
  5. Add phyllium husks at very end and blend further. Pour this into cake pan and use a spatula to flatten layer. Place it in the freezer.
  6. For filling 2, in your blender, blend all ingredients except phyllium again. Blend until smooth. Add phyllium and pulse a few times. Pour this on top of first filling. Place back in freezer.
  7. Garnish as you like, maybe sprinkle blueberries on top and return to freezer for 5 hours or until firm. When set, clip off spring form sides and store in frig. Will last up to one week in frig, or freeze for up to 3 months.

Coconut Cashew Maca Granola-vegan gluten-free (preheat oven to 300 degrees F, line a medium-size baking sheet with parchment)


  • 1 1/2 cups gluten-free rolled oats
    coconut-maca granola
    coconut Maca granola
  • 1 cup raw cashews, coarsely chopped
  • 1 cup of unsweetened flaked coconut
  • 3/4 tbsp pure maple syrup
  • 2 tbsp solfened unrefined coconut oil
  • 1 tbsp + 1 tsp of Maca powder
  • 1/4 tsp sea salt

Spread the oats on the pan in a single layer edge to edge. Over preheated, place in oven for 12 to 15 minutes, stirring halfway through, until light golden in color, add the cashews and place back in oven for 5 minutes. Add the coconut, maple syrup, coconut oil, Maca and salt. Mix well until fully combined. Spread in an even layer on pan and place back in oven for 5 to 10 minutes, until the coconut flakes are golden brown. If you want clusters, don’t stir the granola. If you don’t want clusters, stir one or two times while baking. Allow to fully cool in pan. Granola will firm and turn crunchy once cooled. Store a container in the frig for up to a month.

Raw Chocolate Chip Maca Blondies (prep time 15 minutes) Yields 14 bars.


  • 1 1/4 cups raw cashews
    chocolate chip Maca blondie bars
  • 1 1/4 cups raw almonds
  • 1/4 cup Maca powder
  • 1/4 tsp cinnamon
  • 1 tsp vanilla extract
  • 1 pinch salt
  • 15 large dates pitted
  • 1 to 3 tsp water
  • 1/2 cup chocolate chips


  1. In your vitamix, add nuts, and pulse a few times to break up.
  2. Add Maca, cinnamon, vanilla, and salt, pulse a couple more times to mix.
  3. While the processor’s running, add dates, one at a time until the mixture makes a dough.
  4. If the dough seems too dry, add water, 1 tbsp at a time, until firm but not sticky.
  5. Add a 1/2 cup of chocolate chips and pulse to slightly mix in dough.
  6. In an 8 x 8 pan lined with parchment paper, scrape the dough in pan.
  7. Press the mixture evenly in the pan.
  8. Sprinkle remaining chocolate chips on top and press down with finger until they stick
  9. Place in frig for 30 minutes.
  10. Cut into squares.
  11. Store in air-tight container for up to 4 weeks.

There are all kinds of Maca smoothies out there……almond, Maca cinnamon smoothie, vegan chocolate banana smoothie, sunflower cinnamon smoothie, peanut butterscotch smoothie…..or let your own imagination create one……Here are a couple of my favorites:

Both Blueberries and Maca contain anti-oxidants that safeguard your body naturally from damaging free-radicals. Maca root, in addition, is full of vitamins, minerals, a nutritious-rich whole food, phytonutrients, and bio-active plant compounds, that assist your body in so many healthy ways. Now you know what to eat for health and how to maintain it. It’s nutrient density, has been credited to its extreme natural surroundings, growing at the top of the Peruvian Andes, where only a few plants can survive.

Blueberry Maca Smoothie


  • 1/2 cup blueberries
    blueberry Maca smoothie
  • 1 to 2 tbsp Maca powder
  • 1 to 2 bananas
  • 1 cup almond milk
  • 1 to 2 tsp cinnamon or more if you desire
  • 1 to 2 tsp of vanilla extract
  • 1/2 cup of ice, or more if desired

Combine all ingredients, except cinnamon and vanilla in blender to achieve a smooth consistency. Sprinkle in cinnamon and vanilla and blend again.

Green Maca Smoothie


  • 1/4 to 1/2 cup yogurt
    spinich-Maca smoothie
  • 1 loose cup spinach
  • 1 tbsp Maca powder
  • 1 scoop of hydrolyzed collagen
  • 1 to 2 tbsp of peanut butter
  • 1 banana
  • Add all ingredients in the order listed. Blend until smooth, using “blending” function, or above one minute on high.

    So, do you have a “sweet-tooth” now? Are you ready to actually purchase some Maca and experiment with some of these recipes, or create your own? You can purchase the true, certified organic, Peruvian Maca, in the reviews I listed above. Have fun!

    Should you have questions, or comments, please list them below, and I’ll get back to you.

    (*) For more information on specialty markets where you can buy fresh, certified organic non-GMO, grass-fed, lean beef and fresh, certified organic non-GMO, free-range-range poultry, and fresh cold-water fish and seafood, read this article WHAT IS IN MACA ROOT?

    Get your FREE e book copy of THE SECRET SCIENCE OF STAYING SLIM, SANE, AND SEXY AFTER 40, and, also, your FREE 7-night trial sample of JULVA in the article WHAT IS IN MACA ROOT?