PB&J Smoothie 

I love peanut butter. And peanut butter and jelly sandwiches–man what a comfort food. So combining this with the ultra-calm vibe of a smoothie takes this comfort food to a whole new level of crazy healthy deliciousness. It is packed with antioxidants, energizing carbs, and filling fats to power you to lunch. I highly recommend it as a great start to any day!

PB&J Smoothie
(Gf, Df, V)

1/2 cup frozen Apple
1/2-1 cup frozen blueberries
2 cups mild leafy green (spinach, Swiss chard, for example)
2 Tbsp chia seeds
1/4-3/4 cup unsweetened milk of choice (I used hemp!)
1/2 scoop protein protein powder
2 Tbsp peanut butter

Optional: sprinkle of spirulina or turmeric for the mix and/or granola to top, if that’s your jam (Pun not intended!)


  1. Blend all until smooth!
  2. All of the ingredients should be added to your taste and texture preferences. For example, add less milk of you like it thicker or  more/less fruit depending on your sweet tooth.
  3. Sit down, sip, chew, and enjoy!

Try it out! If you do, post a picture, and tag me in it–I love seeing what you come up with!

Lots of love,

Surprise Green Dream Smoothie 

Wow you guys, this morning’s smoothie was a surprise.  I just put things into the blender for my smoothie this morning (as per usual), and what ensued was amaaaaaazing!  I’m calling it the “surprise green dream smoothie”  because I was incredibly surprised by how deliscious and creamy it ended up tasting (like a dream smoothie should taste!!), the ingredients pile up to be a stacked nutritional team…and it just happens to be green. If you don’t believe me, believe my sister because she had a taste of mine and started recreating it immediately.  
Do yourself and your digestion a favor and make this smoothie!! 

Surprise Green Dream Smoothie (P, V, GF, NF, SF)      
Serves 1 

2.5 handfuls of greens (I used a “power green mix)
1/2 lemon, peeled 
2 inch chunk of ginger
2 tbsp hemp seeds 
1 tbsp sunflower seed butter 
3/4 scoop protein powder (I use the PlantFusion vanilla bean pea protein )
1/2 cup water (or less–just enough to get it blending smoothly) 
1 tbsp cilantro 
1 1/2 tsp turmeric 
1/4 tsp ground black pepper 
1 tsp cinnamon
Small handful ice 

Blend all the ingredients until smooth and creamy. Sit down and enjoy! 

Signature Salad


Hello Everyone!

It is time that I share this amazing salad with you all.  Since the weather has been getting warmer this spring, I keep making slight variations of this amazing salad.  Tonight, I went all out and took the time to roast some beets to take it to the next level.  And Ladies and Gentlemen, WE ARRIVED AT THE NEXT LEVEL. First of all, this is delicious.  The beets and squash are sweet against the kale, and the tahini dressing paired with the avocado is super creamy.  The salad is is satisfyingly crunchy, and much more hardy than you’d expect.

My goal in making this salad tonight was to pack as much fiber into it as possible, due to some recent digestion issues.  Well, challenge accepted and mission accomplished.  In honor of my really-high-in-fiber salad (as if salads weren’t already…) I have named this version of my signature salad the Butt-Busting Salad, inspired by my sister who has a “butt-busting smoothie” she used to make.

This salad totals in over 27g (roughly) of fiber! Talk about butt-busting…

IMPORTANT NOTE: When you eat lots of fiber, always make sure to drink lots of water!! Most of the fiber what you consume is called soluble fiber, which likes to grab onto water (like the name might suggest).  So if you are eating a lot of fiber and not enough water, you are likely to clog up your GI tract.  Which is the opposite of the reason to eat more fiber.  So drink lots of water after eating your veggies! (Preferably at least 20-30 minutes in order to let it digest!) Water: not optional.  


Butt-Busting Signature Salad (V, GF)
Serves 1 large dinner or 2 small dishes

2 cups curly kale leaves
3/4 cup roasted beets
1/4 cup roasted butternut squash
4 spears asparagus, cut into long rounds
1/4 avocado
1 cup cooked quinoa (as little or as much as you want!)

2 Tbsp tahini
2 tsp apple cider vinegar
Juice of 1/2 – 1 lemon
1-2 tsp dijon mustard
2-4 Tbsp water
2-4 Tbsp nutritional yeast! (though you can never add too much)Salt and pepper (to taste)
Dash of ground coriander (optional)
dash of oregano (optional)
1.  If roasting the beets and squash, rinse and chop into small cubes, toss in some olive oil, sprinkle with salt, and roast at 400 degrees Fahrenheit until crispy on the outside (about 30-40 mintues).
2. If cooking quinoa, bring at least 1/2 cup water and  1/4-cup of quinoa to a boil, then cover it and let it simmer until the quinoa has absorbed all the water.  (Sidenote: I just cover with water and add more if necessary, or drain out the extra water or turn up the heat and evaporate it off when it is done)
3.  Rinse kale, de-stem, and break up with your hands into bite-sized pieces.  Squeeze a bit of lemon on top and massage it in for a few seconds.
4.  Add all the ingredients on top!
5.  Mix the ingredients for the dressing together, I generally guesstimate the amount of water depending on how thick or thin I want the dressing to be.
6. Toss all together and DEVOUR. with a smile.
7. Drink water ;)

Definitely, definitely, definitely add your favorite veggies to this. I recommend: mushrooms, cilantro, hemp seeds, celery, peppers, onion, tomatoes (even canned ones work great!), etc…


I hope you give this a try.  It is so simple to create, even if you chose to skip roasted vegetables. (Though if you have the time for it, I highly recommend it.  Roasted veggies are so. worth. your. time.)