All posts by sheridanst

Helping to create a healthier lifestyle for a happier future. It all starts from within US, and a little help from the "word on the" STREET.

[RECIPE] Carne Asada Steak + Grilled Corn +Fresh Salsa + Cilantro Salad

For a perfect spring into summer meal I figured a nice carne asada steak would be perfect on the grill with some matching charred corn to match! Especially since as of recent I’ve been cooking with a lot of chicken and seafood, I decided to mix it up.

What you’ll need:

  • Gas or Charcoal outdoor grill
  • Frying pan
  • Salad bowl

Ingredients: (Serves 2)


  • Top Sirloin Steak
  • Baby Greens mixed salad
  • 1 lime
  • 2 ear of corn with husk on
  • Pico de gallo
  • Store bought or homemade salsa. (Homemade: Blend, 1/2 cup lime juice, 4 roma tomatoes, 2 garlic cloves, 1 jalapeno seeded, 2 habanero, 1/4 red onion and cilantro).
  • 4-8 cold tortillas
  • Olive oil
  • Spices: Minced onion, crushed chili flakes, salt, ground pepper, garlic salt.
  • Cilantro avocado dressing


1. Season your steak with all spices listed above, don’t be shy (just with the salt) but when it comes to flavor, pack it on!


***If you’re making your own salsa make it at this step. When you blend salsa it gets really hot, like temperature hot, so you want to give it time to cool.

2. Heat your grill to a high temperature and you can drop the heat later. I like to sear the outside of my meat to lock the flavors in! Yumm.

3. Prep your corn by leaving one side of the corn with the husk on and the other off so you can get some cool grill-char marks.

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4. When cooking your meat set it on the grill for about 5-7 minutes on one side covered then coming back to flip it over. for medium meat, this process should take 15 min, 7 min each side open grill. For a more well done finish, cover the grill so that the meat cooks all the way through for 15-20.


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5. Back to the stove, in a medium frying pan heat olive oil to high heat. While oil is heating cut your tortilla chips by slicing your raw tortillas into fourths making 4, 90 degree triangles, I love math lol. Drop these in and let them turn a nice golden brown, flip them over to make them cook evenly after about 2min. Your eye is the best judge, don’t burn your chips!

6. As for the salad, I made a simple baby greens mix with cilantro cream dressing. Nothing more, just something to break the spice of the salsa and pair great with the meat. Add more items if you please! Really, this is your recipe! :) Plate and enjoy!

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[Street News] Black Lives Matter, Right?


Rapper PLIES was in concert in Florida last week and apparently a “fan” came up on the stage, bear hugged him and body slammed him into the crowd where a fight ensued.  Security was present and they did nothing as he was attacked and didn’t intervene until he was off the stage into the crowd. The young man who slammed PLIES responded recently saying that after he was called onto the stage, he felt disrespected. Well. Well. Well. I don’t know what quite to say. At least there was no gun violence. But violence is still bad just the same.



JEB BUSH, former President GEORGE W. BUSH’s brother apparently claimed that he was HISPANIC on his 2009 voter’s registration. Well, that’s news to everyone seeing as though both of his parents are white. He later recanted saying that it was a mistake. It must be noted that he is married to a full bloodied Latin and has three half Latin children, where as HE IS NOT LATIN. Anything makes news now a days.


JOHN OLIVER, host of HBO’s satirical news program LAST WEEK TONIGHT traveled to Russia to interview ex pat/hero/traitor EDWARD SNOWDEN about his WIKILEAKS and his opinion on the price on his head for turning over such leaks from the NSA, which showed that they were observing us Americans privately without our consent.  Oliver went more in depth and SNOWDEN revealed that everything is up for grabs in our private lives if the government thinks it is of some use. Oliver then asked if that meant even his penis pics, of course joking, and Snowden nodded his head yes. REDDIT users, the online underground network where bitcoins and private pics are seen almost always, heard this claim and reacted in kind by posting penis pics in protest of their freedoms that could be sacrificed. Hmm, very interesting protest…



NFL all-star and celebrity in his own rights, DIONE SANDERS let his son have it on social media this week. After his son said that there was nothing like “hood” doughnuts on TWITTER, Sanders coyly and kindly reminded him that he has a 1 million dollar trust fund and that he’s not from the streets and that he should stop putting up a front. His son DIONE SANDERS JR. responded in kind by saying “They’re still good.” Nice move Dione.


Dzhokhar Tsarnaev was found guilty this week by a Boston Jury on all 30 counts that were against him. As you may recall he was the young man, with his eldest brother, that planted the bomb that killed and maimed many during the BOSTON MARATHON BOMBING in 2013. The 21 year old is still awaiting the verdict on his sentencing, which will either give him life in prison or death by lethal injection. I know this comes as a small victory for America as we are able to capture and try a person who senselessly took American Lives.  Our prayers are still with the families who were affected and the Tsarnaev family as they must go through this public shame.


The echoes of the video still reverberates days after it was posted. It shows WALTER SCOTT being gunned down as he runs away from a cop in a park, it seems.  The unarmed 50 year old ex-Marine’s life was cut tragically short by an overzealous cop who claimed he feared for his life. Notions that MR. SCOTT had gotten away from the cop’s Taser was brought up. And that was quickly refuted when, in the video, we see the cop dropping the Taser by a DEAD handcuffed Scott. His family and lawyers call for justice to be done. The cop MICHAEL THOMAS SLAGER is immediately taken into the custody and charged with MURDER.  Now comes questions about if this was done as retaliatory actions for the previous racially charged incidents in the country that included MICHAEL BROWN and ERIC GARNER, in which both cops who killed them, were not even indicted.  Questions are arising that ask what is going on in this country. And what is the state of race in this country?

These cases are hell to watch. Number one, we don’t know the background of the situation, nor do we know what happened moments before they were broadcast to the world. All that is left in its rubble are dead BLACK men, who if anything, still deserve to live. Life should matter regardless. Rights, inalienable rights, should matter. We live in the best countries in the world where our freedoms are profound and our daily existence are of our own creations.  We need to realize that WE are all Americans. We all have the same rights and the same pursuit of happiness that is guaranteed to us by THE CONSTITUTION. Because until we start to see each other as equals, no matter the socio-economical level we are on, our religious background, or the color of our skin, we will always be a divided nation. I totally get that we are a nation with a very jacked up and flawed in history, but knowing this history and overcoming it is the only way that we cannot be doomed to repeat it.

Please be kind to one another and remember we are all brothers and sisters.  There are bigger problems we face daily. Let’s not get caught up on the trappings of novelties and insignificant things. Look at the big picture. It is only then when we can realize that all that matters is family, love and people who were care about in a daily lives.  Take care of them. Make sure that all is well in those worlds, and hopefully that can spill over into the rest of the world.

That’s it for this week and have a great week.

V.A. Patrick Slade

[RECIPE] Chicken + Shrimp Alfredo Primavera Lasagna w/ Kale Caesar Salad

Secret’s out, Italian food is my favorite! With me its just hard to find all the different dishes that I can make at home without wanting to press and dry your own noodles (one day) *sigh*. So for this recipe I wanted to put a twist and spin on the classic cheesy dish: LASAGNA! For this dish I incorporated two different meats with chicken and shrimp and added broccolini and carrots with mushrooms to compliment the cream sauce, anyways, LETS GET TO IT!

What you’ll need:

  • large pot
  • deep dish baking pan
  • medium pot



  • sliced carrots
  • broccolini
  • 1lb of chicken breast filets
  • 1lb of shrimp peeled
  • mushroom Alfredo sauce
  • 5oz white cheddar cheese
  • 5oz mozzarella cheese
  • 5oz ricotta cheese
  • 3oz parmesan
  • lasagna noodles
  • kale and caesar salad ready in a bag (hehe)
  • spices: crushed red pepper, salt, pepper, garlic salt, onion powder, italian spices


  1. Begin to boil your lasagna noodles in boiling water in the large pot until cooked. best at boiling water and reduced to medium high heat.
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  3. While your noodles are cooking prepare your chicken and your shrimp to be seasoned and in the medium pot with all of your spices. Cooking meats with the seasonings is where all the flavor lies, secrets! lol.
  4. IMG_1960IMG_1961After both of the chicken and the shrimp are cooked you want to bring them back to the chopping block and mince the pieces even smaller to add to the lasagna. Once the meat is cut its time to chop the veggies!
  5. Begin by cutting your broccolini and if you didn’t already buy the carrots cut up you can do that now too!
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  7. In the medium pot, bring 1 jar of Alfredo sauce and all of your veggies and meats into the pot and let the flavors mix together on medium-low heat.
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  9. Now prep the cheese by cutting the blocks into slices.
  10. IMG_1968 IMG_1969Now that the noodles are done, rinse them out with a strainer and cold water, this ceases them from sticking to each other! Now you’ll begin to build your lasagna. Get your Alfredo sauce ready! AND NOW pre-heat your oven to 350 degrees!
  11. Lay down on layer of noodles and repeat this process: a. noodles b. sauce/ meat/ veggie mix c. cheese. Continue until the top layer is noodles and cover that with cheese and sauce to not dry out the noodles in the baking process.
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  13. Now it’t time to bake for 30 minutes. I know. It’s long but its SOOOOO worth it! In the meantime make your salad and enjoy!
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[RECIPE] Get ‘Summer Ready’ with Baked Salmon + Spinach + Plantains

Summer is right around the corner and if you wait any longer it will be thanksgiving again. Ay yi yi. Anyways, with meal preps that promote eating clean and are rich in protein and high in fiber you’ll be ready in no time. Let’s not forget a workout or two too, lol.

Lets get started!

What you’ll need:

  • 1 large, medium and small sauté pan.

Ingredients: (Serves 2)


  • 2 Salmon filets  ( I bought mine from Ralph’s for $5 each)
  • Fresh spinach
  • 1 garlic clove
  • 1 red and 1 orange bell pepper
  • 2 limes
  • 1 blood orange
  • Fresh cilantro
  • Spices: salt, pepper, crushed chili flakes, Dash’s All spice seasoning


As shown in the picture above, season your salmon before placing it in the pan. For your filets you can play around with whatever spices you like. I like my fish profile to be more on the citrus side with notes of garlic and spice. It’d definitely a party when you incorporate the three so using crushed red chili flakes, salt, pepper, all spice compliment the salmon.

Start by cutting your bell peppers into strips. Cutting your limes in halves the hamburger way (lmao) and for your orange, cut that in half too. With one orange half were going to use this to squeeze the other half you will use for making rounds. I made 4 which is perfect and all you need.


For the salmon, I used a wok pan but a deep sauté pan works too. This is where you’ll use the orange half to squeeze the juice along with both lime halves. Drenching the salmon about half way deep in fresh lime and orange juice is the best. Like below. Don’t have enough, its ok, add some water, were just steaming the meat and theres more citrus to come.


While your fish is cooking at medium heat (you don’t want to dry out the filets) you can prep your spinach and plantains. In a medium pan place chopped garlic and water to boil. Make sure the water is hot when you drop the spinach so that it keeps its bright green color and texture. Then drop a chunky stack. Don’t be scared, spinach shrinks to about half it’s size.

IMG_1940 IMG_1941While Spinach is cooking drop the temp to medium heat. Time to finalize our salmon and add in your pepper, cilantro and orange rounds. You may need to add a little bit of water because we will be steaming and covering the pan for a full steam process to lock in flavor and cook your peppers. (super quick).


Now it’s time to cut your plantains. Cutting down the side of the peel can help you out at times the skin is tricky so doing this trick keeps your plantain whole and smooth. Now cut your plantain into diagonal slices and set them to brown in light olive oil and sprinkle on some kosher salt, yum.


Don’t forget about your spinach! (turn it off).

IMG_1943After flipping your plantains a few times to get golden brown, take them out and let them dry on a paper towel to remove excess oil.

Plate your food its time to eat!

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