Convenience, satiety and flavor are often tough to find when you’re rushing around for breakfast in the morning. That is why I will never give up on trying to create all the make-ahead breakfasts. Chia seeds are known for their high fiber properties which is something often overlooked when considering high nutrient foods. However, some people do feel bloating when eating chia seeds. When mixed with water, chia seeds expand. So, eating chia seed pudding can make us feel the opposite of how we would like when eating a healthy breakfast. Cue the blended part of this meal. By blending the chia seeds, they are already broken down so it helps your stomach and takes the hard work out of the digestion process. And could it get any easier? Blend, refrigerate and enjoy the next morning with the toppings of your choosing. Hint: always add a little crunch. Crunch is the ultimate satisfier!


Blended Chia Seed Pudding Recipe


  • 3 tbsp chia seeds
  • 1 tbsp flaxseed meal
  • 1/2 cup almond milk
  • ½ ripe banana
  • 1/4 tsp pure maple syrup


  1. Put all ingredients into the Magic Bullet cup and blend for 1-2 minutes, or until all chia seeds are ground down into a thick pudding-like texture.
  2. Transfer to a bowl and serve with optional toppings. I added the rest of the banana and some grain-free granola for crunch.
  3. Enjoy!




February. Valentines Day. Red. Red velvet. The most decadent, sweet and rich dessert anyone could lay their tastebuds on. Add some cream cheese frosting and you’ve got yourself wanting more. But, knowing me, I have to come up with a nutritious delicious alternative to enjoy while feeling like I’m treating myself. Almond flour is my go-to when baking because it’s full of protein and healthy fats, so it fills you up and keeps you satisfied rather than a sugary, carb-filled treat. I mean, I definitely treat myself sometimes. But imagine having a treat like this to fuel a workout, or enjoy before bed without waking up feeling inflamed or bloated, or even worse…in a sugar hangover? Find yourself some beet powder and get to baking. Make a batch of these for your mom, your friends or your hunny to ensure they’re healthy AND happy!


Grain-Free Red Velvet Muffins


  • 1 1/2 cup almond flour
  • 2 tbsp coconut flour
  • 1 tsp cinnamon
  • 2 scoops Vital Proteins collagen
  • 4 tsp beet powder
  • 1/2 tsp baking soda
  • 3 eggs
  • 1 mashed banana
  • 1/3 cup coconut oil, melted and cooled
  • 1 tbsp maple syrup
  • 2 tsp vanilla


  1. Preheat oven to 350F. Take out eggs. Line muffin tin with muffin liner or spray.
  2. Melt coconut oil in microwave for 30 seconds. Set aside.
  3. In Magic Bullet cup, blend 1 1/2 cup almonds until flour-like consistency. Add in coconut flour, cinnamon, collagen and baking soda and blend until combined.
  4. In medium bowl, whisk together 3 eggs, coconut oil, maple syrup, vanilla and mashed banana.
  5. Combine wet and dry. Add beet powder.
  6. Fill muffin tin ¾ way.
  7. Bake for 18-20 minutes or until toothpick comes out clean.


Makes 6 large muffins



Digestion. Eating seasonally. Anti-inflammatory. These are the buzz words that have gained traction in 2017 and will only get bigger in 2018. Why are we so concerned, or even obsessed, with these things? Because everyone wants to feel good and that is highly dependent on how you start your day. “I feel great, have so much energy and feel satisfied after breakfast!” said no one who ever dove into a bowl of sugar-laden cereal. Our digestive system works incredibly hard, day in and day out, that we do need to be mindful of giving it a break sometimes. After fasting overnight for 10-12 hours, morning is the ideal time to do this. You may feel bloated after a morning smoothie sometimes if it is TOO full of fiber and greens, or if its cold. Your stomach has to work harder to warm it up to digest it. When eating a warm smoothie, half the work is already done. Make sense? Good…now try this.


Warm Ginger-Pear Smoothie


  • 1 cup steamed cauliflower
  • 1 cup chopped pear
  • 1/2-3/4 cup almond milk
  • 1 cup vanilla protein powder
  • 1 tbsp flaxseed meal
  • 1 tsp chia seeds
  • 1/2 tsp ginger
  • 1/2 tsp cinnamon


  1. Add all ingredients to the Magic Bullet. Blend until well combined.
  2. Serve in bowl with toppings of choice!



Happy New Year! New year, same me. The same me that doesn’t believe in juice cleanses or detoxes or intermittent fasting to jumpstart weight loss or a diet plan of any kind. Did you know the word “diet” means to eat? Meaning, my diet consists of real foods. Not, I’m going on a diet to lose weight. Somewhere along the lines of modern day talk we lost a sense of the word.

Anyway…you won’t find any weight loss tricks around here. You will find, though, healthy, real and whole foods that make you feel and perform your best. This means that if you switch from processed foods to making my recipes, you may see a shift in weight because you’re properly fueling your body and giving it energy it needs to work properly, giving you power for your workouts or simply digest and use nutrients properly. One thing I do have to give you though is a little jumpstart for the new year if you’re feeling like you’re full of inflammation and water weight, aka, holiday bloat. This soup contains many vitamins, minerals and nutrients that will flush out any toxins and help you on your way to a healthy new year. This can be eaten alongside healthy fats, lean protein or whole grains.


Anti-Inflammatory Reset Soup


  • 1 bunch swiss chard
  • 3 small knobs bok choy
  • 2 large stalks celery
  • 1 small head broccoli
  • 6 baby carrots, or 1 large carrot
  • 1/4 cup parsley, chopped
  • 1 scoop vital proteins collagen (optional)
  • 1 tsp turmeric
  • ½ tsp ginger
  • 1/2 tsp black pepper


  1. Peel and chop off ends of veggies.
  2. Add all ingredients to stock pot.
  3. Add enough water to cover veggies and boil until softened.
  4. Let cool. In small batches, blend in Magic Bullet until creamy.
  5. Serv with a swirl of coconut milk if you prefer and enjoy!

Serves: 4

Prep Time: 10 minutes

Cook Time: 45 minutes



What do you think of when you hear the word HUMMUS?! Do you think of a traditional, simple, tahini spiced dip? Do you think of the creamy swirl of a tasty store-bought brand that gets swiftly disturbed by a chip or carrot? For me, I automatically think of the word VERSATILITY.

My heart was slightly broken (dramatic?) when I found out I had to avoid garlic. I battled my stomach and my body with food intolerances for years until I finally found out that garlic was the big culprit. And orange, but that’s much easier to live without. However, I am always challenged, as I will always say, to make a better version of anything I can order out, or buy at a store. Hummus? CHALLENGE ACCEPTED.

Fall seems like the perfect season to experiment with so many different flavors. Apple, pumpkin, maple… you know. And, being that hummus is always savory, I decided to put my sweet spin on it. This is where my Sweet Pumpkin Hummus originated from. My favorite part? It still goes well with everything! Crackers, chips, carrots, cucumbers, and my favorite – chicken or pork! YUP! Enjoy!


Sweet Pumpkin Hummus


  • 1 can organic pumpkin
  • 1 can chick peas, drained and rinsed
  • 2 tbsp maple syrup (more to taste)
  • 2-4 tbsp water
  • 1 tbsp avocado oil
  • 1 tbsp s tahini
  • 1 tbsp pumpkin pie spice
  • 1/2 tsp cinnamon


  1. In the large Magic Bullet cup*, combine all ingredients until smooth. If you feel you want the hummus thinner and creamier, add a tbsp of water at a time until desired consistency.
  2. Scoop into bowl to serve, add a bit of avocado oil and extra cinnamon on top. Enjoy!


*Sometimes I split the ingredients in two batches if it does not all fit in the Magic Bullet cup. It has differed for me.


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Fall. It rolls around as soon as September 1st hits. Everything starts to revolve around all the fall indulgences: pumpkin spice lattes, apple cider donuts and fall activities. In an attempt to always challenge myself to create a healthier versions of the things I love, I went with apple cider donuts. They are always the perfect warm, sweet treat after a chilly day of apple picking. The crunch of the cinnamon sugar on top tops them off like icing on a cake. You won’t even miss store bought or farm fresh donuts with this recipe. They are good cold, even better warm, and unreal dipped in coconut sugar. Let them sit a day or two, and just like how your Nonna talks about her Italian pasta, it’s always better when the flavors blend. I also recommend eating these drizzled in peanut butter, because WHY NOT?! Or dipped in a warm almond milk latte. The possibilities are endless, right?!

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Apple Cider Donuts with Coconut Sugar

Ingredients – Muffins

  • 1 3/4 cup oats
  • 1/2 cup coconut sugar
  • 1 tbsp Apple Spice Blend (Primal Palate)
  • 2 tsp baking powder
  • 1/2 cup applesauce
  • 3 eggs, room temperature
  • 3 tbsp apple cider (if not seasonal in your area, nut milk works fine but won’t lend the same strong apple cider flavor)
  • 2 tbsp coconut oil, melted and cooled

Ingredients – Coconut Sugar Topping

  • 1/4 cup coconut sugar
  • Spray coconut oil


  1. Preheat oven to 350 F. Spray donut pan thoroughly.
  2. Remove eggs from refrigerator. Melt coconut oil and set aside.
  3. In the Magic Bullet, blend oats until fine flour consistency is reached. This will make 1 1/2 cup oat flour.
  4. In large bowl, whisk oat flour, coconut sugar, baking powder and Apple Spice Blend. Add in apple cider, eggs and applesauce until well mixed. Add in coconut oil until well mixed.
  5. Add the batter to the greased donut pan.
  6. Bake for 12 minutes or until toothpick comes out clean.
  7. Lightly spray each donut with coconut oil. Dip into shallow bowl of coconut sugar and let sit to cool.

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* If you do not have the Apple Spice Blend from Primal Palate, you can mix together 1/4 tbsp of each: cinnamon, cloves, nutmeg and ginger.

  • It is important to let the eggs reach room temperature so the entire mixture is the same temperature and bakes evenly.

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