Blueberry Peach Smoothie

Woooo! It’s hot out there today! Chill out with an icy-cool smoothie like this delightful blueberry peach version:Blueberry-Peach Smoothie

1 cup peach juice or nectar

1/2 cup frozen blueberries (I used wild Maine bluebs)

1/2 cup frozen peaches

1/2 banana (I used room temp but you could use frozen)
a few drops vanilla extractoptional:

1/8 tsp cinnamon

1/8 tsp powdered ginger


blend until smooth, enjoy immediately!


(Makes 1 full-sized smoothie – much larger than in my pics! I just got so excited that I drank most of it before I thought of snapping some photos!)



From Inspiration to In-Your-Mouth

As a health coach, I am constantly posting recipes and food-spiration to help my clients make healthy food choices. Teaching others to eat healthfully inspires me to eat clean, fresh foods. Recently, I took on four new clients who are starting their health coaching programs with sessions focused around upgrading their food. Two weeks ago, we focused on greens. This week, we are exploring whole grains (while continuing to add in greens). At both sessions, many clients found inspiration in trying greens and grains that they had never had, or heard of. This inspired me to try some greens and grains that I had never tried to cook at home before. The only gluten free grain that fit these conditions was millet. I decided to try mustard greens since I LOVE arugula and was intrigued by a spicy green.

My inspiration came when I was putting together Pinterest boards of recipes using whole grains. I came across this mouth-watering photo:

Scallops over Rye Berries Doesn’t that look FABULOUS?!!?

(See the original pin here.) This little beauty is scallops over rye berries with spinach and pomegranate.

I can’t eat rye berries on account of the gluten. But I do LOVE scallops. So I started thinking about how I could modify this recipe to be gluten free. If I replaced the wheat berries with millet, the texture would be very different. Millet is smaller and softer, and it looked to me a bit like couscous. I know when I used to eat couscous, I liked it with veggies and cheese. I had some veggies in the fridge, as well as some delectable smoked gruyere. (YUM!)

When I got to the store, I grabbed my millet and mustard greens and headed to the seafood department. There were about 5 big, juicy scallops staring me down, looking awesome, until I spotted the price $13/lb! Not so awesome. I’m a girl on a bit of a budget, so I had to think quickly and come up with a backup plan. Spotting some catfish at $7/lb, I picked up two small filets. The natural flavor of catfish is more mild than scallops, so I had to modify my recipe plans a bit further. I decided to do a cajun seasoning on the catfish, and pick up some sweet corn to toss in the millet to add a little southern style sweet-and-spicy action to the dish.

cajun catfish

cajun catfish

diced veggies

diced veggies




veggie sautee

smoked gruyere

smoked gruyere







I headed home and got to cooking! I got a pot of water boiling and added the millet, turning down the heat to low and covering it for twenty minutes. I heated my oven to 450 degrees and rubbed my catfish with cajun spices, thyme and a little rosemary, as well as a squirt of lime juice. I wrapped my fish in tin foil and popped it in for 12 minutes. Then I chopped up a little red onion, orange bell pepper, crimini mushrooms and garlic. I sautéed the veggies in a little olive oil with a sprinkle of rosemary and chopped up some gruyere. I grabbed my catfish out of the oven and opened the foil to let the steam out while I chopped a few sprigs of mustard greens and got my plate ready.

I stirred the veggies into the millet and spooned some onto my plate (bowl?). I topped the mixture with some chopped gruyere, then mustard greens, and laid my cajun catfish fillet right on top.

millet and vegetables

millet and vegetables

The end result was DELICIOUS! The spicy catfish paired well with the sass of the mustard greens. The creamy gruyere enhanced the millet. The sweetness of the corn and cheese complimented the spicy components. There was a nice interplay of the smoky cajun spices and the smoked gruyere. This dish made me feel GREAT because the millet was like an indulgent comfort food, while the greens and fish were lean and fresh.

millet mixture and gruyere

millet mixture and gruyere

adding the mustard greens

adding the mustard greens




end result

end result











Now. I realize that the way that I come up with recipes does not work for everybody. Some of you need more structure. Some of you are not able to veer from the path of your recipe. If that is the case, I implore you to challenge yourself. Switch out one green for a different green. Trade proteins or grains. Change one vegetable. Try it. Take a deep breath. Taste your creation.

Happy cooking!

Kale Chips! Recipe!

Classic Kale Chips

1/2 bunch kale leaves, removed from stalks and torn into bite sized pieces

extra virgin olive oil – about 1 tbs

sea salt – about 1 tsp (or to taste)

Cuttyhunk Kale Chips 

BBQ: 1/2 bunch kale leaves, removed from stalks and torn into bite sized pieces

extra virgin olive oil – about 1 tbs

Cuttyhunk Island Market Mesquite BBQ Seasoning blend – about 1 tbs (or to taste)


1/2 bunch kale leaves, removed from stalks and torn into bite sized pieces

extra virgin olive oil – about 1 tbs

1 tsp curry powder, 1/8 tsp cinnamon, 1/8 tsp cardamom powder

*Heat oven to 350 degrees, drizzle kale with olive oil and toss until evenly coated. Add spices and toss again until evenly distributed. Lay out flat on a baking sheet and bake for 10 minutes or until crispy but not browned. Serve immediately. Enjoy!

FREESTYLE: Add whatever seasonings you’d like! The possibilities are endless! Just remember to not over season as some spices can get bitter. (Case-in-point, my curry recipe when I made it again was very bitter because I thought more spices would make them more flavorful and therefore more delicious… I was wrong. But try whatever you’d like and as much as you’d like and see what happens! And tell me about it!)

Lemon Thyme Eggs with Sweet Corn Salsa

After cooking once, eating twice, we still had some ingredients leftover from our Cajun Shrimp Tacos. I decided to make some eggs for breakfast with a sprinkling of fresh lemon thyme and basil and top them off with some Sweet Corn Salsa!  YUM!

Lemon Thyme Eggs with Sweet Corn Salsa

– 2 eggs (or however many you may want – I use organic free-range)

– 1 tsp each of fresh basil and fresh lemon thyme

– butter or olive/coconut oil

– freshly grated black pepper

– sweet corn salsa (find the recipe here)

Cook eggs as you would like them, sprinkle with seasonings and herbs, serve with a generous topping of sweet corn salsa! YUM!

Cajun Shrimp Tacos with Sweet Corn Salsa

Summer seems to be in full force, at least when it comes to what’s on our plates! The smell of barbecue is ever-present, and tasty, fresh foods are showing up in our farmers markets and supermarkets. Personally, I am delighted to see organic sweet corn again! I LOVE fresh corn. And to be honest, most (non-GMO) corn products! Since I have recognized a gluten sensitivity, corn has become even more prominent in my diet. I am always careful to select non-GMO or organic corn products, and avoid high fructose corn syrup. Americans have an over-dependence on corn products (watch the documentary King Corn!!!) but that doesn’t make sweet corn any less delicious!

Last night I had a strong craving for seafood and I wanted to use some of my sweet corn so I whipped up these Cajun shrimp tacos with fresh corn salsa! They were SO good!

Cajun Shrimp Tacos cook once, eat twice – serves two, cook and eat – serves four

Chipotle Pink Rice
-3/4 cup coral rice
-1 tsp chipotle powder
-1/4 tsp vanilla extract

Bring 1 1/2 cups water to a boil in a small pot. Add vanilla extract and rice, bring to a boil, then cover and reduce heat to low. In 25 minutes, check texture of rice by chewing a few grains. Rice should not be crunchy or too soft (mushy). If still too crunchy, cook on low for a few more minutes and check again. When rice is cooked, stir in chipotle powder.

Cajun Shrimp
-peeled, deveined medium/small shrimp – 1 lb
-1 tablespoon Cajun seasoning
-1 tablespoon butter

Warm butter in a skillet or wok over medium/low heat. Toss shrimp in Cajun seasoning. Sauté shrimp stirring frequently just until opaque throughout.

Sweet Corn Salsa
-1 small yellow onion
-1/2 red pepper
-1 large handful sungold cherry tomatoes
-1 cob freshly cooked sweet corn

Cook corn by boiling for 5-10 minutes, set aside to cool. Chop all other ingredients into a fine dice. Remove corn from cob with a knife, combine all ingredients.

Simplest Guac
-1 1/2 ripe avocados
– 1 large handful fresh cilantro
– 1/2 lime

Finely mince cilantro, combine with avocados, and juice of 1/2 lime. Mash together until smooth.

Combine all above ingredients with lettuce and shredded pepper jack cheese in a warm corn tortilla. Enjoy!



Dark Leafy Green…. Juice.

In my work with clients, and in social conversation, I encounter many people who have trouble eating enough greens.  One solution that I’ve discussed is cooking your greens with a variety of seasonings to suit your tastes.  (Check out my post Spice Up Your Life)

With the arrival of my new juicer, I’ve found a new option that is tasty, quick, and effective! Greens are easily sweetened with the addition of apple and citrus fruits.  I’ve been using lacinato kale which produces a beautiful dark green color.  When using additional fruits and vegetables, sticking to green and yellow foods will produce the brightest green juice.  Any orange or red foods will turn the juice a visually muddy brown.  Of course, it will still be delicious. 🙂


3 leaves lacinato kale

1/3 cucumber

1 large lemon wedge

1 large lime wedge

1/2 inch piece of ginger root

2-3 large green apples, cored

1-2 pineapple rings, or 1 large spear fresh pineapple

(1/2 kiwi, skin removed – optional)

*juice starting with softests fruits/veggies and graduating to more firm fruits/veggies, stir and enjoy!*

This recipe is also delicious if you leave out the cucumber and pineapple and add extra lemon, lime, and a pear or two.

You will notice a sustained energy boost and gentle cleansing effects.  Hello vitality!

Juicing for Vitality

After watching Fat, Sick, and Nearly Dead, my partner and I were inspired to get a juicer.  Due to budget restrictions, it took us some time to acquire one.  From what I understand, there are two factors to consider when buying a juicer: the pulp-to-juice ratio, and the longevity of the machine.  We seem to have found a fairly effective juicer (longevity to be determined) for about 100 bucks.

My first day juicing was yesterday.  I followed my juice intuition and created an apple-orange-lemon-ginger delight that hit the spot.  I took one sip and I swear, my eyes popped out of my head like a cartoon!  Any sense of self control was lost to me, and in a few short moments, my juice was gone, gulped down as though my life depended on it.  Clearly, my body needed those pure, fresh, nutrient-packed fruits.  If you get the chance, try it!


4 red delicious apples – cored

1 navel orange – peeled

1 large lemon wedge

1/2 inch piece of ginger

*add to juicer starting with orange and lemon, then all but one or two pieces of apple, ginger, and finish with last few pieces of apple – stir and enjoy!*

Super antioxidant berry smoothie!

This delicious berry smoothie boasts a high antioxidant content from dark berries, cinnamon and cayenne.

Cayenne is a super-star in the realm of natural health.  It boasts anti-inflammatory powers, promotes circulation, aids in digestion and breaks down mucous, making it a fantastic choice for detoxification and healing.  It’s anti-inflammatory and circulatory effects make cayenne a great help to migraine and allergy sufferers.

Cinnamon has similar properties as cayenne and also aids in the regulation of blood sugar. Both cayenne and cinnamon have been shown to combat yeast overgrowth in the body, known as candidiasis.

Colorful and delicious, berries are a noted source of antioxidants and vital nutrients.  Getting enough antioxidants can help boost your immune system, so don’t skimp on them during these challenging winter months!  You can read more about antioxidants and your health here.

1 cup frozen whole berry mix (blueberries, raspberries, strawberries & blackberries are my pick)

1 cup cherry juice (my favorite is Cheribundi – made with pie cherries!)

1 banana

1/2 tsp vanilla extract

1/4 tsp cayenne powder (1/2 tsp if you want to boost your benefits and can handle the sassy hot/cold action!)

3/4 tsp cinnamon

blend until smooth – and enjoy!

optional add-ins: 1/4 tsp cardamom (delicious, especially in the morning and in combination with bananas!) 1 tbl spirulina powder (get in some greens and boost energy and anti-oxidant potential!) 1 tbl protein powder (for a more balanced ‘meal’ type experience and sustained energy)

Autumn Entertaining Menu

This past Monday, I found myself cuddled around a wood stove, watching scary movies with friends for Halloween.  As it turned out, we had an impromptu dinner party.  I amended my original menu for the addition of a few guests.  We were all extremely pleased with how it turned out!  Seasonal, nutritious, hearty and gluten free, one guest commented that it hits your soul! (In a good way!) Enjoy!



Heat extra virgin olive oil over medium heat and add 1 onion, chopped, 1 large leek, sliced, and 2 cloves of garlic, minced.  Cook, stirring frequently about 10 minutes.  Add in small cubes of potatoes (I used 2 red skinned, 2 yukon, and 1 large sweet) and cook for 5-10 minutes.  Add in 2 cups vegetable broth, and seasonings (I used 2 tbl thyme, 1 tbl oregano, 1tsp black pepper, 1 tsp chipotle powder, 1 tsp sea salt, and 1 tsp cumin powder) and stir. Cover, and cook at a low boil/high simmer for about 30 minutes.  Add in 1 cup half and half, stir to incorporate, and blend about 3/4 of the soup in a blender until smooth.  Return soup to pot and add in small torn up pieces of 3 kale leafs.  Cook for about 5-10 more minutes and season to taste.


Toss about 3/4 mesclun mix and 1/4 arugula in a large salad bowl.  Add 1-2 plums chopped into small cubes and cherry tomatoes cut in quarters.  Toss with a few handfuls of pepitas (pumkin seeds) and a drizzle of Killer Maple Mustard Cider Vinaigrette.


4-5 bosq pears cored and quartered

1 cup local honey

1/2 cup maple syrup

2 cups pineapple juice

1 tsp fresh grated ginger, 1 tsp cinnamon, 1/4 tsp nutmeg

splash of balsamic vinegar

Preheat oven to 400 degrees.  Place pears skin up in a pyrex or ceramic baking dish.  Mix liquids and spices together and pour evenly over the pears.  Cover and cook for 30 minutes.  Uncover and cook for 10 more minutes.  Carefully pour off the liquid into a small pot and cook over med/high heat for about 5 minutes, or until the liquid is reduced by half and caramelized slightly.

Serve pears with a drizzle of the reduced liquid and vanilla ice cream, whipped cream or brie/goat cheese/other creamy mild cheese. YUM!