Tag: recipe

Perfectly Imperfect Summer Smoothie Bowl

Hey Loves! Y’all know that I mostly talk about important healing topics like empowerment, positivity, self-love, body positivity, living a life you love and using your voice. Can’t shut me up about it and that hasn’t changed!

Occasionally I get to share some delicious healthy recipes with you, too.

If you followed me through The Cocoon: Empowered Transformation (my healthy living program for people in bigger bodies) then you already know that I am a big fan of SMOOTHIES. Mmm! So easy and a yummy way to get more fresh fruits and veggies into your awesome bod!  Well, this morning I made a delicious smoothie bowl using some of the goodies from my Imperfect Produce box.

If you aren’t familiar with Imperfect Produce, they are a wonderful organization that is working to fight food waste in America by directly shipping “imperfect” produce- fruits and veggies that have been deemed too ugly, too small, or too much (surplus) for traditional grocery stores to accept- straight to your home with minimal packaging (another environmental win!). PLUS, they donate loads of healthy food to hungry people living in all kinds of shelters.I absolutely love them!


I made this super simple, bright and delicious smoothie bowl for breakfast today and I just have to share it with you. I hope it will inspire you to add some fresh fruits and veggies to your awesome bod and if you can, try Imperfect Produce too! They are not available everywhere, but we can help them to expand and get good, perfectly imperfect foods to our hungry neighbors. Click here to use my affiliate code and if you sign up before the end of August, you can get $20 bucks off.  Win/Win.


Here’s my Imperfectly Perfect Summer Smoothie Bowl:

  • Squeeze the juice from 1 orange into your blender
  • Add 1 white nectarine, cut up into chunks (leave the peel on but remove the pit!)
  • Add a tablespoon of plain Greek yogurt
  • Optional: toss in a handful of your favorite leafy greens- spinach, kale, or lettuce, OR try slices of avocado!
  • Blend until smooth, pour into a pretty bowl, and top with a drop of yogurt and some granola, hemp seeds, or chopped nuts.
  • Take a picture and share on Instagram before diving in, or just stir it up and enjoy!


Rad Recipes: Spicy Sweet Baked Carrot Chips

I saw these beauties and my heart went pitter-pat! I knew I had to have them. 

I took them home and cleaned them up, sliced into thin rounds, coated them in coconut oil and a mix of spices, then baked them in a hot oven for a few minutes. 

I’m pleased with how they came out, but if you want to make them crunchy-crispy, they need to be sliced paper-thin before baking. (You’ll also want to shorten the oven time unless you like them burnt!) Here’s my super simple recipe:

  • 6 carrots, washed (not peeled) and sliced into thin rounds
  • 2 tbs coconut oil, liquified 
  • Spice Mixture* to taste (I used about a tsp)
  • Sprinkle of salt (I like to fresh grind salt crystals)

Preheat oven to 425F. Meanwhile, coat the carrot coins in the coconut oil and spice mixture in a small bowl; spread carrots in single layer on parchment lined baking sheet and sprinkle with salt (I like to grind a few twists of salt). Bake for 10-15 minutes, checking to make sure they don’t burn. Serve warm for tasty side dish, or let them cool off and enjoy as a snack. So Yummy! 

*Spice Mixture: I used a little smoked paprika, a little ancho chili, and a little habanero chili- all powdered. Probably about a 1/4 tsp of each, more or less. You can play with the ratios to create your perfect blend. 

Rad Recipes: Perfect Salmon, Two Ways (GF, P)

Cooking fish can be tricky, but these two recipes for salmon will yield a perfect dish pretty much every single time. Be sure to select the freshest filet possible. I prefer wild caught over farm raised, but it tends to have a firmer texture and more flavor than farm raised. Either way, it should not smelly “fishy” and if it does, it’s been sitting too long to enjoy. Once you have your big beautiful filet home and in your kitchen, give it a good rinse in cold water and gently pat dry with a paper towel. If you feel any bones in the filet while rinsing, go ahead and pull them out carefully and discard.  Now, all you have to decide is which way you want to cook it: in the oven or on the grill?

Perfectly Baked Salmon

  • Preheat oven to 375F
  • Place prepared salmon filet skin side down on lined and lightly oiled baking sheet
  • Bake uncovered 8-10 minutes; test to make sure it’s cooked through (no translucence) but not overcooked. 15 minutes should be the max for a thick filet
  • Remove from oven and let rest for a hot minute while you are plating the rest of your meal. Enjoy!

Perfectly Grilled Salmon

  • Get your grill good and hot
  • Place prepared salmon filet skin side down right on the hot grill (be sure to lightly coat salmon skin in oil and a bit of coarse salt)
  • Cover and let cook unbothered for 8 minutes; check to see if it needs a few more minutes (Skin will get crispy and lift off the grill easily when it’s done)
  • Remove from grill and let rest for a hot minute while you are plating the rest of your meal. Enjoy!

Perfect Salmon Preparations  (always rinse first with cold water and gently pat dry with paper towel)

  • Asian Garlic Sesame
    • 1 garlic clove, minced
    • 1 1/2 Tbsp sesame oil
    • 2 Tbsp low-sodium soy sauce
    • 1 tsp sesame seeds (white or black)
      • saute garlic in sesame oil for about a minute, then add in soy sauce and sesame seeds. Remove from heat, let cool, then pour over salmon to marinate.
  • Classic Lemon-Herb
    • 1/2 lemon, sliced into rounds
    • 3-5 pats of butter, depending on size of filet
    • 3-5 sprigs of fresh rosemary
    • fresh cracked pepper
    • extra virgin olive oil (EVOO)
      • lightly coat the salmon filet in olive oil (if grilling, add a bit of coarse salt to the skin as well)
      • sprinkle with fresh cracked pepper
      • arrange butter, lemon slices, and rosemary sprigs across top of fish
Asian Garlic Sesame marinade on fresh wild caught salmon

Rad Recipes: Creamy Dreamy Carrot Dip (DF, GF, P, V, VG)

I do love to eat a tasty dip! Even better when it’s healthy AND tastes great, just like my favorite Creamy Dreamy Carrot Dip. This one is Dairy Free, Gluten Free, Paleo-Friendly, Vegetarian and Vegan.   And it still tastes great!  It’s a little sweet, a little spicy, and a whole lotta awesome.

Here’s the super simple recipe. Enjoy!

  • One package organic baby carrots
  • 1 clove garlic, peeled & minced
  • Juice of ½ a lemon
  • 1½- 2  tbsp olive oil
  • ¼ tsp cumin
  • ⅛ tsp ground coriander
  • ⅛ tsp smoked paprika
  • Salt & pepper to taste
  1. Using either a veggie steamer or a large covered saute pan, steam the carrots until just soft (but not mushy)
  2. Place the steamed carrots & any remaining liquid in a blender or food processor.
  3. Add olive oil, minced garlic, dry spices, and lemon juice; blend on high until desired creamy texture.
  4. Stir in salt & pepper to taste, then chill before serving.
creamy dreamy carrot dip
photo credit: claire k creations

Rad Recipes: Chad’s Favorite Stuffed Chicken Breast

the blessings butterfly

I love to cook, and I’ve been told that I’m pretty frickin’ good at it. ::blushes::  My hottie boyfriend Chad loves that I love to cook, and that I’m pretty frickin’ good at it, because that means he gets to enjoy lots of great-tasting home cooked meals almost every day!  One of his favorites that I make is a stuffed chicken breast that tastes way more high-calorie than it actually is.  We have this about 1x a week because he loves it so much, but he would not be mad if I made it even more often, LOL!  (Takes about 15 minutes to prep and about an hour to cook, so pour yourself a glass of wine and plan accordingly, darling.)


Chad’s Favorite Stuffed Chicken Breast (for 2)   approx 450 calories per serving

  • 2 large, boneless & skinless fresh organic chicken breasts
  • 1/2- 3/4 cup cream cheese, softened
  • 1- 1 1/2  cups chopped frozen spinach, thawed & drained
  • 1-2 cloves fresh garlic, minced
  • 1/2 cup (a good handful) shredded Parmesan cheese
  • **CHEATER VERSION: Substitute the cream cheese, spinach, Parmesan cheese and garlic with a pre-made Spinach or Spinach & Artichoke dip! Shhhh)
  • *OPTIONAL: 1 Tbsp mayonnaise & about 1/2 cup seasoned Panko or bread crumbs to coat chicken



Preheat oven to 375F.  Rinse and pat dry the chicken breasts, carefully butterfly cut them (or cut a pocket into the thicker side of each breast) and set aside.  Mix together cream cheese, spinach, garlic, and Parmesan cheese in small bowl.  Stuff the chicken breasts with about a Tbsp of cream cheese mixture per breast, leaving about 1/4-1/2 inch between mixture and cut openings; close the chicken.  Place chicken in lightly oiled, shallow baking dish. [*If using crumb coating, sprinkle a little of the crumbs on the pan first and rest the chicken breasts on top of it; coat top and sides of chicken with a little mayo and cover with remaining crumbs.]  Bake uncovered for 40-60 minutes, until chicken is cooked through and no longer pink in the center and juices run clear.  


the blessings butterfly
creamy cheesy goodness oozing out of this stuffed chicken breast


Serves up nicely alongside sauteed or roasted veggies, rice, garlic mashed potatoes, or with a simple Caesar salad. So good!  Enjoy!


Rad Recipe: Create Your Own Quick & Easy Cucumber Detox Water

empower > compete

Creating your own Cucumber Detox Water is simple and quick.  Especially important for people who don’t love the taste (or lack thereof) of plain water, this naturally flavor-infused water tastes great and makes is easy to drink the healthy stuff all day long. Who says anything good takes a lot of time?

Watch my super-fast video!

Beautiful Body Benefits:

  • Keeps your skin hydrated from the inside
  • Helps your body flush out toxins and impurities
  • Rich in antioxidants
  • Nourishes your internal organs
  • Drinking water regularly throughout the day helps curb mindless eating, so that you only eat when you are actually hungry- not just when your mouth is bored


Ridiculously Easy Recipe:

Simply wash and halve a large organic cucumber, peel it (or don’t), slice it into rounds, and add to a pitcher of clean water. Let it infuse in the refrigerator for at least an hour. Drink with or without ice throughout the day and your body will flush out toxins and impurities, leaving you feeling refreshed and hydrated.  Challenge yourself to finish a pitcher each day!

Get Fancy:  Try adding different herbs and fruits to your Cucumber Detox Water for fun flavor combinations and added health benefits!  Some to try: Sliced Strawberries; Fresh Basil; Sliced Lemon; Muddled Berries; Fresh Mint…


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Rad Recipes: Strawberry & Chia “Detox” Smoothie

Now, I put the word “detox” in quotes because our bodies already naturally know how to get the crap out of our systems- that’s what livers, kidneys, and sweat glands DO. The word detox has become dangerously synonymous with diet culture, so I have become a lot more careful with it’s usage. Also: F*CK DIET CULTURE.

After indulging several meals that mainly consisted of deliciously deep-fried everything, my body is begging me for a “detox” which actually just means that I am craving something lighter and easier on my digestive system. I still want actual food with wholesome ingredients that I can pronounce, not a damn diet pill or a laxative-loaded diet meal-replacement shake. GIVE ME REAL FOOD.

Enter my Strawberry & Chia “Detox” Smoothie:  With just 170 calories, high protein from the almond milk and sweetened naturally with juicy strawberries, plus the added power-packed boost of antioxidant-rich chia seeds make this a easy and tasty breakfast option.

Ridiculously Easy Recipe:

Strawberry Detox Smoothie
Strawberry & Chia “Detox” Smoothie

Rad Recipes: Fresh Green Powerhouse Smoothie 

Loaded with fresh leafy greens & herbs to deliver vitamins & minerals in an antioxidant-rich smoothie. Frozen unsweetened strawberries, fresh green grapes and a fresh clementine add a touch of natural sweetness + citrusy zing. Super low calorie plus high fiber.  Approx. 80 calories

Stupidly simple.

  • Handful of fresh spinach leaves
  • 2 fresh kale leaves, stems removed
  • Sprig of fresh parsley
  • 1 fresh clementine, peeled
  • 1/2 cup frozen unsweetened strawberries
  • Small handful of white grapes
  • 1 cup cold water

Combine all ingredients in blender until smooth. Pour into your favorite tall glass and enjoy!

Rad Recipes: Bright Eyed Breakfast “Ugly Smoothie”

I want to eat healthier, but I don’t want to spend a bunch of time in the morning fixing something.

So, smoothies!

This one is so ugly it hurts- but dang, does it taste good. Citrusy and not too sweet. Super easy, under 200 calories, and so dang good for the body. Win!

  • Handful of fresh raw spinach
  • 1 leaf of fresh raw kale, stem removed
  • Cup of frozen, unsweetened blueberries
  • 1-2 mandarins (“cuties”)
  • Cup of water
  • Optional: tsp-tbsp flax seeds

Dump it all in the blender, pour in your favorite glass and enjoy!

I know I said it was ugly- but the flecks of color are kind of pretty! Like a granite countertop. 🙂

A Little Nourishment

Mantra: I like to eat, so I choose nourishing meals that satisfy me!

Here’s a tasty little something I whipped up in the kitchen that makes a nice light meal or a hearty side dish: Brussels Sprouts & Bacon. It was filling, sweet, crunchy, savory, easy-peasy and super satisfying.

I don’t really measure stuff, I just kind of play with it- so the measurements are more guesstimate than fact. I also don’t actually count calories, but if you’re into that then this is pretty low-cal. You can always substitute margarine for the butter and leave out the bacon, if that makes you happy… no judgment here! 😉

Baby Brussels Sprouts with Applewood Smoked Bacon? Yes Please!
Baby Brussels Sprouts with Applewood Smoked Bacon? Yes Please!
Here’s the ridiculously easy recipe. Enjoy!