Beth Baldino, MSW, CHHC
Certified Holistic Health Counselor
(973) 979-6951

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Breakfast Smoothie

I know — we’re all busy in the morning! For most people, full breakfasts of omlettes, whole-grain pancakes, etc. are for days off or leisurely weekends. But that doesn’t mean you need to skip THE most important meal of the day. If you don’t have a well-balanced meal in the morning, you’re setting yourself up for sluggish metabolism, sugar imbalances, and cravings that will make it impossible for you to stick to your eating plan.

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Wheat-free Cinnamon Nut Bread

This moist, delicious, and easy to prepare bread, which can be transformed into a healthy cake with the addition of some naturally-sweetened cream cheese frosting, is wheat and sugar-free and can be made dairy-free with the use of an alternative milk (nut, seed, or soy)


1 & 1/3 cup almond flour

1/2 teaspoon baking soda

1/8 teaspoon sea salt

1 Tablespoon cinnamon

1/4 cup honey

1 jumbo egg

1 Tablespoon milk of your choice

1 banana (not too ripe)

1/4 cup chopped walnuts


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Quick & Easy Cherry-Banana Sorbet

This is a super easy way to satisfy a craving for sweet and cold without all the added sugar and fat of ice cream. All the ingredients can be kept on hand and ready to go anytime (so you don’t even need to run out for the fresh fruit, as you’re using frozen).  Any “creamy”  frozen fruit can be substituted for the banana (mango or peach would work well), and the cherries could be replaced with your favorite berry. If you use the highest quality, most natural maple syrup for your sorbet you’ll be assured the best taste and most nutrition (a good maple syrup is high in minerals). Regarding the frozen bananas, you can prepare these ahead and store them in your freezer (already peeled, in an airtight container).

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Apple-Ginger-Walnut Oatmeal

Here’s another twist on the classic winter-time breakfast. Finding multiple ways to eat oats that you enjoy will do good things for your heart, blood-sugar, and weight-management efforts.


3 green tea bags
1 cup whole oats
1/8 tsp. sea salt (optional)
1 cup diced organic apples
1/3 cup chopped walnuts, toasted
2 Tbs. finely chopped crystallized ginger
4 tsp. organic agave nectar


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  1. Bring 3 cups of water to a boil in medium saucepan. Add tea bags, turn off heat, and let steep 4 minutes. Squeeze bags into water to get maximum antioxidant benefit, before discarding.

Simple Brownies-Dairy, Wheat & Sugar-Free

These brownies are dairy, sugar, and wheat-free. I also love them for their ease. They are different than traditional brownies, but rich & satisfying. They go well with an all-natural whipped cream on the side. Kids tend to really enjoy them!

In terms of the health benefits, the carob is high-fiber, and contains antioxidants, vitamin E, phosphorus, calcium, and an anti-allergic & antibacterial substance called gallic acid. Unlike chocolate, it has no caffeine, which makes this a great alternative for the evening dessert for children or adults who are sensitive to caffeine’s effects. The garbanzo beans (chick peas) are a good source of  folic acid, manganese, protein, and a trace mineral called molybdenum, known to detoxify sulfites, a preservative often found in wine, lunch meats, and used on salad  bars.

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Recipe: Roasted Crispy Kale

Green vegetables are the foods most missing in our diets. Learning to cook and eat greens is essential to creating health. Nutritionally, leafy greens like kale are very high in calcium, magnesium, iron, potassium, phosphorus, zinc, and vitamins A, C, E and K. They are full of fiber, folic acid, chlorophyll and many other micronutrients and phyto-chemicals.

This is a very easy way to prepare kale and great for introducing it to someone who is not a big vegetable eater (and of course, children). Prepared in this manner it can be eaten plain as a side dish, over a grain, in a salad, or as a snack like chips.

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