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Cookie Dough Bowl

by July 14, 2021

**Inspired by the hungry.blonde on #Instagram and trainer Tom Rusling’s “take 5 Mug Cake Attempt” at Burn Bootcamp Denver, NC**

A simple snack for those of us who love that nut
butter/chocolate combination!!

1/4 cup almond flour
2 T organic nut butter (almond, peanut, cashew)
**I love the organic nut butter options at Costco**
1 T 100% pure maple syrup
1/4 tsp baking powder
pinch of pink salt
1-2 T dark chocolate chips (I use Enjoy Life dark chocolate chips)

Combine the dry ingredients in a small microwave-safe bowl.
Mix the nut butter and maple syrup thoroughly and combine with dry ingredients.
Mix in chocolate chips.
Microwave for 45-60 seconds and enjoy!

Fish in the Sea

by March 17, 2021

“I love fish; but I don’t make it because I have no idea how.”

I hear this way too often from people who enjoy eating fish, but say that they only eat it when they go out to a restaurant because they are afraid to make it at home. Well, I am here to tell you that…it is not that hard!
If you can cook a steak, you can cook fish.  If you can’t cook a steak, then learn how to cook fish 🙂 There are numerous ways to make it, so many delicious flavors, and so many fish in the sea to enjoy!

Grilled Fish With Tropical Relish - Dr. Weil's Healthy Kitchen

Since this seems to be a hot topic and it is summer time (the perfect time to grill fish), I felt certain that a simple list of  “fish rules” would possibly help some of the wanna-be fish chefs out there….

  •  #1 – Do not over cook it.  If you do, it may resemble chewing on a piece of rubber instead of melting like butter in your mouth.
  •  #2 – Fish should not smell fishy. If it smells fishy, then it is old.  That means do not buy it and definitely don’t eat it.
  • #3 – You want to enjoy the fish itself – there is no need to marinate it in sauces or dressings. Additionally, fish is low-fat, full of protein and very good for you.  You do not need to add a bunch of stuff to it to make it fattening.  *I have found the best way to cook many varieties of fish is simply by adding sea salt, pepper, fresh herbs and a little olive oil.*
  • #4 – If you have a thicker fish (ie – mahi or salmon) grilling is the best way to cook it.  The grill should be very hot before you put the fish on. Fish should also be room temperature before you put it on the grill – do not take it straight out of the fridge and throw it on the grill.
  • #5 – The most accurate rule to follow when cooking fish is 10 minutes per inch of thickness. You can also test to see if it is done with a fork. Poke the fork into the middle of the fish and twist it; the fish should “flake” off.

Here are a couple of my favorite, easy and healthy fish recipes:

Mahi-Mahi: Coat the fish with olive oil, S&P, lime juice and fresh cilantro.  Let it sit for @ 20 mins to come up to room temperature before grilling.  Grill according to thickness.

Shrimp: Use at least 21-30 count.  De-vein and peel shrimp and rinse.  Toss with S&P, paprika, red pepper flakes, 2 cloves fresh garlic, olive oil.  Let it marinate for about 30 mins.  Grill or sauté in sauce pan until the shrimp is an opaque pink color (about 3 mins per side).  Serve with rice, grits, or on top of salad greens.

Salmon:  Coat fish with olive oil, old bay, dill, S&P, fresh lemon juice. Let it sit for @ 20 mins to come up to room temperature before grilling.  Grill according to thickness.


Spinach Dip

by January 25, 2021
  • 1 cup frozen spinach
  • 1/3 c plain Greek yogurt
  • 2 green onions, finely sliced
  • 1 clove garlic, minced
  • 1/2 c shredded mozzarella
  • 1/4 c shredded Parmesan
  • Salt, pepper, and a dash of cayenne (or chili powder for less heat)

    Thaw spinach & squeeze out water, combine all ingredients and mix well.  Transfer to a small baking dish (spray with olive oil or coconut oil cooking spray) and bake for 25-30 minutes at 350, until dip is bubbling and the cheese is starting to brown around the edges.
    Serve with veggies and/or organic blue chips.

Nut Butter Dip

by January 25, 2021

Perfect to accompany your fruit snack or as an addition to your fruit tray at your next gathering.

1/4 cup of organic nut butter (peanut or almond)
1/2 cup plain Greek yogurt
1 tsp vanilla extract

It’s that simple! Stir throughly and serve.

TIP: for a bit of sweetness, add 2 tsp of 100% pure maple syrup

A Cup of Joe & Day 3

by December 20, 2020

Originally posted in 2015 and still loving my coffee 🙂

Calling all coffee drinkers!

Contrary to popular belief, drinking coffee does have health benefits!
Medical News Today tells us that “the potential health benefits associated with drinking coffee include: protecting against type 2 diabetes, Parkinson’s disease, liver disease, liver cancer and promoting a healthy heart.

It is only when you OVER-drink (more than 2 cups a day) and load your mug with added sugars, artificial creamer, and flavors that it then becomes UNhealthy. Everything in moderation…including your coffee.

I would go as far as to say that many people I know don’t even like the taste of coffee – they are addicted to the added SUGAR in the flavored creamer! Pumpkin spice latte? They aren’t drinking it for the coffee flavor.

So, what’s in your coffee?
I enjoy my morning cup of joe with almond milk, a sprinkle of cinnamon, and occasionally an added extract flavor or spoonful of protein powder. Coffee shops abound and now most provide options for a less calorie dense, sugar-laden cup. As a society, we are becoming more health conscious and these coffee shops (including the biggest one that starts with an S and has a green logo but I am not naming any names) should be keeping up.

What goes into your morning cup?

Discovering this daily meal plan from 2015…still looks like a winner to me! Especially the sweet potato quinoa salad that I will be making today. Enjoy!

B – Egg scramble: 2 organic eggs, ½ cup broccoli, 1 oz goat or feta cheese w/ 1 slice Ezekiel bread and 1 medium orange

S – 12 raw almonds & 1/2 banana

L – Sweet Potato Quinoa Salad: ½ medium sweet potato diced, ½ cup cooked quinoa, ¼ yellow pepper, 1 tbsp chopped cashews – mix with dressing: 2 tbsp fresh orange juice, 2 tbsp lemon juice, ½ tsp local honey, 1 tbsp olive oil, salt, and pepper.

S – 2 tbsp hummus and 2 cups raw veggies of choice

D –    Seared Shrimp Salad:

  • 1 lb of 16/20 wild-caught shrimp – deveined
  • 1 T coconut oil
  • 2 cloves minced garlic
  • 1/2 tsp siracha
  • 1 tbsp grated fresh ginger
  • 1 tsp chili powder
  • juice of 1/2 a lime
  • kosher salt and ground pepper
  • 1 yellow pepper diced
  • 1 cup frozen shelled edamame – thawed
  • 1/2 cup freshly shredded parmesan/Reggiano cheese

Combine the first 8 ingredients – marinate for 30-45 minutes.  Heat a cast-iron skillet and spray with cooking spray.  Add shrimp mixture.  Cook for about 2 minutes. As shrimp start to turn pink, add edamame and peppers – saute for additional 2-3 minutes. Serve over mixed greens & top with cheese.

Post Turkey Workout

by November 28, 2020

Or actually…

Anytime. Anywhere. No equipment needed. No excuses.

And while we are at it, even though Thanksgiving may be over and we are on to mocha and peppermint, I am still a fan of pumpkin and enjoy pumpkin pie at Christmas time too.

With 7 grams of fiber in one cup of canned pumpkin, you can add it to a smoothie, shake, or other treats!


  • 1 can organic pumpkin
  • 1/2 can coconut milk
  • 1/2 cup local honey
  • 2 eggs
  • 1 tsp vanilla extract
  • 1/2 tsp ginger
  • 1 tsp cinnamon
  • 1 tsp pumpkin pie spice
  • 1 tsp of coconut oil to grease the muffin tins

Combine all ingredients and bake at 350 for 20-25 minutes.
Single serving sizes with a bit of mom’s homemade whipped cream. Perfection.

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