Tag Archives: Cooking

Pantry Staples

I recently moved, and realized how much I rely on my kitchen for a healthy lifestyle. Since I had to start from scratch and re-build my kitchen, I figured it was a great time to share with you some of my essentials for a healthy kitchen…


Essential One: Coconut oil Spray! I literally brought coconut oil spray from the Trader Joe’s near me to make sure I had this stocked in my apartment. I use it constantly. Ever since learning that baking olive oil at high temperatures can be bad for your health, I’ve switched to coconut oil and absolutely love it.

Essential Two: Sweet Spices. I can never get enough cinnamon, I put it on everything from apples, to Greek yogurt, to oatmeal, to my smoothies. I also love pumpkin pie spice, ginger, and nutmeg.

Essential Three: Savory Spices. These have always been key in any time of meal I make. I put red pepper flake on anything and everything, and love to make a taco seasoning for ground turkey. Some of my favorites include paprika, chili powder, sea salt, black pepper, and basil.

Essential Four: Sriacha. Ever since I tried hot sauce I haven’t looked back. It can make the blandest of meals amazing. I love it on eggs, chicken, brown rice, vegetables…pretty much anything.

Essential Five: Gluten Free Soy Sauce or Coconut Aminos One of my favorite ways to eat my veggies is mixed with this. I actually have trouble always finding gluten free soy sauce and coconut aminos so I make sure to stock up when I can find them! 

Essential Six: Natural Sweeteners Organic honey and stevia are my favorite. They are the perfect addition to Greek yogurt, coffee, or tea and must haves in my kitchen.

Stop Hiding Under a Costume of Green Juice and Kale



Halloween is coming, Christmas cookies are soon upon us, and a day filled with turkey and pies is on it’s way.

…the thought of fall and winter alone might send you straight to the Whole Foods juice bar.

But, I want you to get honest with yourself: what will that juice cleanse the week before Halloween actually lead to?

Coming up on Tuesday October 29th at 8 pm EST, I’m offering a totally FREE 30 minute tele class.

In it I will be addressing the reason why getting to the root of your “food problem” is key in any effective weight loss plan.

I can’t wait for you to join me.

To get all of the details and to sign up be sure to head here!


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Homemade Trail Mix

I’ve always been a big snacker. I’m not a fan of a big sit down meal but would be happy to graze my way through the day. While I am working on shifting my habits to eating more structured meals, I still do like to have something on hand for days when I am on the go and may want to have snacks available. Trail mix has always been a great option for me especially as it starts to get warmer because it can go anywhere without worrying about it melting, or going bad, or not staying cold. The more aware I have become of labels, portions, and all that good stuff, the more I have noticed how “unhealthy” some trail mixes can actually be. I prefer to make my own simply because I can control the ingredients, and make them exactly to my liking. Here are some of my favorites:


Fruity Trail Mix: 

  • Freeze dried pineapple
  • Freeze dried strawberries
  • Raw almonds
  • Cacao nibs

Peanut Butter and Jelly: 

  • Unsalted peanuts 
  • Dried apple juice sweetened cranberries
  • Freeze dried banana slices
  • Cashews

Tropical Trail Mix: 

  • Freeze dried pineapple
  • Dried unsweetened mango
  • Macadamia nuts
  • Shredded unsweetened coconut flakes

Classic Trail Mix: 

  • Unsalted Peanuts 
  • Raisins
  • Apple juice sweetened cranberries
  • Cacao Nibs

Monkey Trail Mix 

  • Freeze dried banana slices
  • Peanuts
  • Cashews
  • Cacao nibs

What’s your favorite trail mix blend? 

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Gluten Free Beef Stew (Paleo Options!)

For a very long time I was afraid of comfort foods. I figured the more it filled me up the less healthy it could possibly be. If only I knew that just wasn’t the case. Now I reach for foods that are both satisfying, filling, and packed with veggies. Comfort food seems to be just another label we place on our meals. In my mind comfort food went along with fattening, unhealthy, and my least favorite label “bad”. I have since learned better. Not only is it not so great to place labels on our food or categorize them as good or bad, but they can also lead us to make assumptions about certain foods that just aren’t true. I now understand comfort food to be  a meal that keeps me warm, happy, and satisfied. Maybe sometimes it’s a little higher in fat than I might like, or has a little extra cheese on top, but it can also be packed with veggies and protein and keep me warm and full for hours. It’s totally up to me and totally dependent on what my body needs. It’s no longer about what a label tells me to eat! So try out this comfort meal and let me know how it makes you feel. Enjoy!



  • 3/4 pound New York Sirloin, trim the fat and cut into small pieces 
  • 2-3 cups vegetable broth (low sodium and gluten free)
  • 5-6 carrots, peeled and chopped
  • 2 potatoes, peeled and chopped (If paleo replace with butternut squash)
  • 1 small can of peas (omit if paleo)
  • 1 cup fresh broccoli
  • 3 stalks celery
  • 2 tbs. corn starch
  • 1 tbs. olive oil
  • salt and pepper


  1. In a mixing bowl combine the cornstarch and salt and pepper to your liking.
  2. Add the chopped steak to the cornstarch mixture and toss to coat.
  3. Meanwhile in a saucepan parboil the chopped carrots and potatoes ten minutes or so.
  4. In a dutch oven pan add the tbs. of olive oil and saute the beef until browned. 
  5. Once browned add in the chopped celery and 2 cups vegetable broth, bringing to a boil.
  6. When the broth begins to boil, lower the heat to bring to a simmer and add in the parboiled carrots and potatoes.
  7. Next add in the broccoli and peas
  8. Cover the pan and let simmer 1 hour over low heat. You may add in additional broth as needed.

Makes 4 servings. 


What’s your favorite “comfort” meal?? 

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