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  1. Classic Green Smarter Smoothie {Keto, Paleo, Vegan-option} + Video

    My Classic Green Smarter Smoothie is a blood sugar balancing meal replacement shake that gives you enough protein, fat and fiber to keep you full for hours on end and it’s loaded with so much goodness.

    Classic Green Smarter Smoothie

    Classic Green Smarter Smoothie

    In case you missed it over on Instagram, I am calling this week Smoothtember Week and it’s a full week all about the Smarter Smoothies. In addition to sharing the brand new video for my Smarter Smoothies formula, this week I will be sharing three of my personal, MOST favorite Smarter Smoothie recipes. These are my classic go-to smarter smoothies!

    First up, I am sharing my Classic Green Smarter Smoothie. This is my go-to when I want a vibrant green smoothie, loaded with all the good stuff!

    I often notice that folks’ (and especially smoothie and juice shops) their Green Smoothies have so much sugary fruit that while they taste so freakin’ amazing, if you take a look at what’s in there, you are consuming an incredible amount of sugar in one sitting. Oh and newsflash, it’s liquified, so there’s no chewing, there’s no slowing things down, it’s just a straight mainlined shot of sugar (fructose) to the liver.

    Yes, I know that sugar from fruit isn’t exactly the same as sugar, it’s not refined. It’s not manmade.

    And let me just stop you… absolutely I am 100% aware that fruit has tons of vitamins, minerals, antioxidants and loads of benefits – totally! Great, yes, it’s better than a candy bar in that way. But, when we are strictly talking about blood sugar, blood sugar hormones, hunger hormones and all that other stuff going on inside out body, sugar is sugar is sugar. Sorry, but that’s the truth. Want some frui? Eat one single whole piece of in-season fruit, with the fiber in tact. Chew it. Enjoy it. But, it’s best to keep the fruits in your smoothie, to a minimum.

    The main reason I care so much when it comes to meal replacement smoothies , is when you craft that Green Smoothie with a ton of sugar, and you aren’t cognizant of the protein or fat that you include, this is why you are hungry in about an hour, reaching for more stuff to give you a quick hit of energy and next thing you know, before lunch you’ve blasted through a ton of calories, sugar and you’re still tired and not satiated.Read more here about the importance of building your meals smarter for a day of lasting energy, so you can avoid that afternoon crash.

    This is where my Smarter Smoothies formula comes in super handy. If every meal-replacement smoothie that you create has adequate protein, fat and fiber, if you make sure you are getting loads of nutrients from leafy greens, veggies and herbs and you add those crunchies on top, so your digestion is working at it’s full potential – you will always be getting everything you need! The fruit and those bonuses/boosts we talk about in the Smarter Smoothies post, those are extras – have fun with those, but don’t make the fruit the shining star!

     

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  2. A Guide to Smarter Smoothies {Video}

    While smoothies have become a popular meal replacement, snack and all around trendy food, crafted incorrectly you can be consuming a sugar-loaded, blood sugar exploding cocktail. I am excited to share with you A Guide to Smarter Smoothies to hopefully help you understand how to better create the smoothies that are right for you.

    A Guide to Smarter Smoothies

    A Guide to Smarter Smoothies

    If you’ve been reading Tasty Yummies for some time, you probably know that the archives are LOADED with smoothie recipes. Smoothies used to play a much larger role in my daily diet routine, for the longest time it was always my favorite way to start my day. Interestingly at the height of my smoothie consumption, weight loss was definitely a struggle, as were energy crashes and sugar cravings. What I didn’t know back then, but I do know now as a Nutritional Therapy Practitioner, is that without the proper formulation, smoothies are a blood sugar explosion waiting to happen.

    Every time you consume any carbohydrates and sugar containing foods, it causes an increase in blood glucose. How much so is dependent on the food and the individual. Simple sugars more specifically (monosaccharides), those sugars ending in -ose, sucrose, glucose, fructose, lactose, galactose, maltose – these are metabolized especially quickly and can often cause a big surge in insulin.

    Our body’s innate intelligence continually monitors the amount of glucose in our bloodstream to maintain balance and homeostasis. When blood glucose levels increase, the pancreas releases the hormone insulin.  Insulin increases the uptake of glucose by our muscle and fat cells; increases the amount of glycogen in our muscle and liver; increases fatty acid synthesis from excessive carbohydrates; and decreases fat breakdown and mobilization from our fat tissue.

    A Guide to Smarter Smoothies

    How Bad Can a Fruit-Loaded Smoothie Be?

    With a spike in blood sugar, a release of insulin and the impending crash, no matter what food is the initial cause, this can lead to immediate hunger, mid-day cravings, energy crashes, lightheadedness, anxiety, etc. Even worse, if the rest of your day’s eating (and most days) continue on the carb and sugar path, you are absolutely creating a long term problem. Whether you are overweight, struggle with weight loss or notice blood sugar issues or not.

    Day in and day out this roller coaster can lead to a slew of health complications beyond obesity, lethargy and cravings. To simplify the worst of it, constant output of insulin is like the boy that cried wolf, your cells stop responding to the insulin that is constantly being produced and they become resistant, meaning without the insulin to transport the excess glucose to your cells for energy production, blood sugar levels remain high and this is can lead to chronic insulin resistance, pre-diabetes and eventually diabetes.

    These days, I personally prefer to opt for (and I recommend to my clients) the prioritizing of nutrient-dense whole foods, rather than drinkable meals, like smoothies or juice. Whole foods offer the opportunity for maximum nutrient absorption, which allows our digestion to work as intended, and assuming these whole foods aren’t loaded up with carbohydrates and sugar – it’s much easier on your blood sugar.

    That said, in the summer I do find myself with a much different appetite and my cravings differ quite significantly from the cooler months. I am not nearly as ravenous for more robust meals, especially on the hotter days. In the summer months I find myself wanting and craving more smoothies than any other time of the year. Knowing what I know now, my approach to creating them has drastically changed, so today I am going to share with you my Guide to Smarter Smoothies.

    Read the rest of this entry »

  3. 5 Ways to Embrace the Fall Vibes

    5 Ways to Embrace the Fall Vibes

    5 Ways to Embrace the Fall Vibes

    Happy Fall Everyone. I am so excited we are finally in my favorite season of the year. To me, THIS is most wonderful time of the year. Cooler temperatures, darker days, comfort food, sweaters and snuggling up while we watch Sunday football. Who is with me?

    Living in Southern California, summoning those Autumnal vibes can be a bit of challenge, as you can imagine, with the summer heat lingering on just a bit longer than we’d like, the sunshine and the palm trees (no, I am NOT complaining) we just have to get a little more creative here!

    I am a huge fan of tradition, especially the seasonal ones, so today I am sharing 5 of my favorite simple ways to embrace the fall vibes so you don’t let this amazing season pass you by!

     

    5 Ways to Embrace the Fall Vibes

    5 Ways to Embrace the Fall Vibes

    1) Get yourself that Pumpkin Spiced Latte. Better yet, make one yourself at home without any weird ingredients. There’s nothing quite like the aroma of cinnamon and nutmeg, that feeling of a warm mug in your hands. I make my own pumpkin spice blend every year and I insist that my PSL have actual pumpkin in them. It’s my favorite. If you aren’t one for coffee, maybe aan adult beverage like a Pumpkin Spiced Martini will do ya? Or how about some easy to make Slow Cooker Pumpkin Butter or Maple Glazed Pumpkin Spice Almonds.

    5 Ways to Embrace the Fall Vibes

    2) Embrace the scents of fall, turn your home into an aromatic autumnal haven. I love to diffuse these 100% pure essential oil  blends in this Autumn Treasure set from Plant Therapy throughout our entire house. It’s an incredible way to shift your home from summer into fall. The natural warming, gently spiced aromas instantly gets you in the mindset of all things fall, the comfort, the coziness, the feel goodness. If you are anything like me, scents are a HUGE memory trigger and these blends have transported me back to update New York where I grew up, every time I diffuse them. I can feel smell the woodsy vibes as if the leaves were crunching right under my boots, I can smell my mom’s apple crisp bubbling over in the oven. Besides diffusing these scents you can also use them in DIY projects, I recently added the Spiced Orange to a homemade wreath I made. These essential oil blends are the perfect way to instantly get yourself into the fall mood and even better they are 100% PURE no synthetic fragrances, no concern for sourcing and no buying from reps with this family-owned and run business.

    Be sure to scroll to the bottom of the post for a super special offer from Plant Therapy. But, don’t wait, it’s only good until September 25.

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  4. Low Carb Keto Biscuits {paleo, gluten-free, dairy-free}

    These low-carb Keto Biscuits have become a bit of a staple around here. A bit of a legend, if you will. These low carb Keto Biscuits work amazing for savory recipes like breakfast sandwiches or biscuits and gravy or you can easily go sweet with my keto strawberry shortcake or just a smear of homemade berry chia seed jam. However you serve them up, these low carb Keto Biscuits are a breeze to make, whether you eat low carb, or not.

    Keto Biscuits {paleo, gluten-free, dairy-free}

    While I’ve personally been eating keto since January 2017, for therapeutic reasons while I seek to get my autoimmune disease into total remission, hubby isn’t necessarily exclusively low-carb all the time – so I am always working on recipes that will please us both. I created these delicious Low Carb Keto Biscuits for my Paleo Biscuits and Gravy Recipe, which also happens to be keto/low-carb, as well.  That recipe is already a hit with so many of you, but also a lot of you have simply made just the biscuits just on their own, for epic breakfast sandwiches topped with fried eggs and some sausage or bacon. It’s a favorite around here, for sure. So, I felt these perfect little Low Carb Keto Biscuits deserved their own recipe post.

    Keto Biscuits {paleo, gluten-free, dairy-free}

    These low carb biscuits are a really great way to switch up breakfast and get those classic egg sandwich vibes I feel like you might be craving. I know I crave an epic breakfast sando, now and then. Beyond breakfast sandwiches, or a side to a comforting bowl of soup, these Low Carb Keto Biscuits are lovely toasted up and slathered with a little grass-fed butter or homemade ghee, maybe a drizzle or honey and a sprinkle of cinnamon, or just give them a spread with your favorite nut butter or maybe even coconut butter. For a sweeter treat, try my Keto Strawberry Shortcake, they are amazing, you can also top your Keto Biscuits with chia seed jam or honey sweetened marmalade. (obviously this won’t be quite as low carb) Shoot, guys, I feel like you could also smash a fabulous grass-fed burger into your face with one of these biscuits. Just sayin’.

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  5. Easy Roasted Chicken + Copper Chef Wonder Cooker Giveaway

    Easy Roasted Chicken is a staple meal, that guarantees meal prepping and meal planning success! This no-fail, foolproof approach to Roasted Chicken takes just a few ingredients and a thermometer, for you to master. Grab the recipe for my Easy Roasted Chicken and enter to win a set of Copper Chef Wonder Cooker pans.

    Easy Roasted Chicken {paleo, keto, whole30, gluten-free}

    Easy Roasted Chicken {paleo, keto, whole30, gluten-free}

    There is nothing quite like an impressive meal that requires very little fuss. There is also something to be said for those cozy, beloved meals that bring comfort, despite how basic they may be.

    An easy roasted chicken has the power to comfort. Read on for not only my simple technique for roasted chicken but also for an amazing giveaway for this beautiful, versatile Copper Chef Wonder Cooker.

    I am super excited about this new Copper Chef Wonder Cooker that I have had the pleasure of experimenting and playing with over the last week. This 14-in-1 multi-cooker set is not only impressive in the many ways that you can use it, but it’s a stunner, a perfect addition to any foodie’s kitchen collection.

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  6. Keto Chocolate Muffins {gluten-free, paleo}

    These Keto Chocolate Muffins are a simple, low carb, sweet treat that are so easy to make and loaded with rich chocolatey flavor. This low carb chocolate muffin recipe comes with alternative sweetener options as well, so if you aren’t doing the super low carb thing or if you just want to make these Keto Chocolate Muffins ASAP with pantry staples you already have on hand you can get on in right away.

    Keto Chocolate Muffins {gluten-free, paleo}

    Keto Chocolate Muffins {gluten-free, paleo}

    These Keto Chocolate Muffins are little bit different of a recipe for me. I am not big on baking or sweets and I am also not generally one for using alternative sweeteners, not that there is anything wrong with some of them, necessarily, but it’s just not my scene. Most of the time, if and when I am going to have a little something sweet, I will use a very small amount of maple syrup or honey or a little coconut sugar. We’re talking a small amount, because it’s totally fine and I will be fine and honey and a little sugar won’t kill me.

    When I developed this particular Keto Chocolate Muffins recipe, however, I wanted to make a low carb muffin recipe that would be versatile for my different readers and their different needs. I know for many folks eating keto or a low carb diet, they find themselves there due to diabetes or a metabolic condition of some sort where tracking their blood sugar becomes of high importance, so they do have to be more mindful and aware then those of us just choosing this lifestyle to feel good. Having several people in my life, close to me, that are diabetic, I love creating recipes that I know they can enjoy, too and I can feel good knowing they aren’t shoving those super scary artificial sweeteners into their bodies (splenda and the like).

    Keto Chocolate Muffins {gluten-free, paleo}

    These Keto Chocolate Muffins can be made several different ways. To be fully low carb and low glycemic, I tested the recipe with this Monkfruit Maple Flavored Syrup, which I have found is a nice replacement for baking recipes that use maple syrup or honey.  There is a very subtle maple flavor, however, so you are aware, but I find that flavor pairs so nicely with these muffins. It’s not too distinguishable in this recipe, but in other recipes it can be more prevalent.

    By using the monkfruit, these Keto Chocolate Muffins (by my calculations) clock in just over 5 net carbs per muffin! Not too shabby. Read the rest of this entry »

  7. Nutrition Tips for More Energy. Avoid the Afternoon Crash. {Video}

    Watch this short video to learn how to create the kind of meals that won’t leave you starving within an hour or crashing mid-day! I am giving you the nutrition tips for more energy that I give to all my nutrition clients to help them to ditch the burn out and avoid the afternoon crash.

    Each meal is an opportunity to create health and powerful lasting energy or to promote fatigue, constant hunger, inflammation, or worse – disease! I am sharing with you simple tips and my favorite easy-to-remember analogy that you can use at every meal, for building meals that will promote more energy and help you to avoid the dreaded afternoon crash!

    We’ve all been there. The 10am hanger, despite eating breakfast or that 2pm crash where you simply just CAN’T EVEN! Rather than coffee to get you through or snacking every two hours, check out the nutrition tips for more energy that I give to all my nutrition clients for building the kind of meals that will creating consistent, all-day-long energy!

     

    Remember at every meal, if you are running strictly on carbohydrates, this is why you are needing to “fuel the fire” every couple of hours. Even those healthful, nutrient-dense carbs, on their own it gives us quick fueling energy, but without a more sustainable energy source, like protein and fat, this means we are constantly tending to the fire.

    Examples of:

    Healthful Proteins:

    Read the rest of this entry »

  8. Sacred Self Care Guide for September 2018

    Rising River Wisdom SchoolSacred Self Care Guide for August 2018 from Rising River Wisdom School

    In all the worlds’ mythology and culture, there have been wisdom keepers, those who looked to the natural and the hidden worlds as a guide for life on earth. Within these seekers are stargazers, who ascribe meaning to the “stars” and their movements through the solar system.

     Though Earth’s Moon is no star, it reflects the brightest light we can see in the night sky. Its phases are a part of human consciousness, and its movements affect systems on earth and sea. When we align our activities to the Moon’s cycles we find a greater connection to both our bodies and intuitive wisdom. Read on for some self care wisdom inspired by the new moon. 

    Rising River Wisdom School is an immersive program for those looking to step into their own power and carry wisdom for themselves and the world around them. Below you will find some Sacred Self Care insight for September from Rising River Wisdom School’s incredible teachers – we’ve got you covered for setting intentions with the upcoming new moon, to seeking insight from animal guides to plant medicine, plus lots of guidance for mindfully navigating the world with your vibrant well-being in focus.

    Sacred Self Care Guide for September 2018

    New Moon in Virgo Sunday 9.9.18 11:01 am PDT- By Michelle Prentiss

    “Invention of the Future”
    Happy New Moon!

    We are in Virgo season, a time to sort through our experiences, review, discriminate and improve ourselves. This New Moon compels us to organize, to ground ourselves in the details, to create lists and to form our next plan. This energy is very helpful and positive for laying some foundations to both envision and create the future you. The cosmic weather includes transiting Jupiter expanding Pluto’s power for transforming lives, Mercury in Virgo and Mars and Saturn now direct further fueling the urgent need for rebirths personally and collectively.

    However, Before we all jump into getting busy with our external self improvement, Neptune opposing the Moon asks us to integrate the amorphous and add in time to balance duties and tasks with rest, meditation and prayer.

    As many have experienced already, true wellness lies in the wholeness of balancing our active and receptive selves, which is really a dance between stillness and movement, inspiration and application. We can only fly when we mix desire, belief AND magical pixie dust!

    This wishing Moon, take the time to sketch your desires, and take steps to improvement, but do remember that the extra magical ingredient in manifestation is imagination, that special spark that comes from our connection to the mystery of life and truly is the invention of all our future.

    Read the rest of this entry »

  9. Kimchi Cauliflower Fried Rice {Keto, Paleo, Whole30}

    Easy Keto Kimchi Cauliflower Fried Rice comes together with your favorite protein and it’s ready it just about 15 minutes. This easy and quick Kimchi Cauliflower Fried Rice recipe is also paleo, Whole30 with vegan options. If you have never had Kimchi Cauliflower Fried Rice, life is about to change. Don’t miss this simple Keto Kimchi Cauliflower Fried Rice recipe, made extra easy with my secret weapon!

    Kimchi Cauliflower Fried Rice {Keto, Paleo, Whole30}

    Kimchi Cauliflower Fried Rice {Keto, Paleo, Whole30}

    To know me, it to know my excitement for all things food! More importantly, beyond my simplistic love of food and cooking, it’s the real special things, like knowing where my food comes from, why it’s good for me, the impact that my food choices make on the environment and my health – that’s where I get real giddy. It’s just a true nerdy love affair, from top to bottom.

    Anytime I can connect with my food on a deeper level, I jump at the chance. The wonder of the whole process is truly so special to me and I find each bite tastes so much better and each meal is so much more meaningful when I can slow down and acknowledge the full process and the full journey the food took to my plate. Our food is so much more than seeds, soil, sun and water. It’s love, it’s passion and it’s so so much work! We cannot ever take for granted the amount of energy that goes into our food.

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  10. 6-Minute Crispy Skin Cast Iron Salmon

    Much like other staples in our household, shredded chicken, Big F*ckin’ Salads, and hard cooked eggs, this 6-Minute Crispy Skin Cast Iron Salmon is a weekly mainstay!  Here’s the best part, this Crispy Skin Cast Iron Salmon is ready in six minutes! You heard me – SIX!

    6-Minute Crispy Skin Cast Iron Salmon

    6-Minute Crispy Skin Cast Iron Salmon

    If you dare tell me that you don’t have time to make dinner, we will fully get into it. I can promise you that. With delicious, nutrient-dense meals like this, ready in under 10 minutes, there are literally NO excuses. Grab the cast iron skillet, have some high quality, sustainably caught, skin-on salmon on hand, every week, choose some nice organic greens or another fiber-loaded green veggie and BOOM, in under 10 minutes you’ve got dinner. Easy.

    6-Minute Crispy Skin Cast Iron Salmon

    6-Minute Crispy Skin Cast Iron Salmon

    Best part, wild caught salmon is an incredible source of quality omega-3 fatty acids. In our household we shoot to eat quality salmon or other omega-3 rich fatty fish, at least 3 times a week, I notice this makes a really big difference in my health, my skin looks better when I am on top of my omega-3 fats and I just feel better. And dang, it is truly so delicious!

    As always, I am gonna preach what I always teach and that is quality matters. Seek out a sustainably fished, wild caught salmon. Not only is it better for your health, it’s better for the environment and the earth! Don’t skimp here. And the skin, lots of extra nutrients in there, so not only is it tasty AF, it’s giving you some good stuff, too.

    6-Minute Crispy Skin Cast Iron Salmon

    Things I want you to know about my Crispy Skin Cast Iron Salmon:

    1. It’s basically the only way to eat salmon!
    2. If you’ve got the time, let the salmon filets rest in the fridge, uncovered, skin side up, to dry out the skin. 15 to 30 minutes ahead of cooking, an hour if you’ve got it. This makes a world of difference. Trust!
    3. Do not overcook your salmon, dry salmon sucks.
    4. Cast iron is where it’s at. The cast iron gets hot and stays hot, evenly. I like to turn the heat off for those last couple of minutes of cooking on the other side, so it’s not crazy hot, but there’s no need to move the pan to the oven or broiler.
    5. Serve your salmon, crispy skin side up. If you take it out of the pan and serve skin side down, you broke it, the skin will lose that amazing crisp.

    Read the rest of this entry »

  11. Paleo Baklava Shortbread Cookie Bars {Gluten-free}

    A twist on traditional baklava these Paleo Baklava Shortbread Cookie Bars bring the classic flavors of this popular Greek pastry, I grew up on without flour or gluten. Luscious butter, comforting, aromatic spices, a hint of citrus, a blend of spiced nuts and a sweet honey syrup. Mmmmmm! 

    Paleo Baklava Shortbread Cookie Bars

    Paleo Baklava Shortbread Cookie Bars
    I am sorry, I have been holding onto this recipe for sometime now. I usually work several months out on my content, I create and test recipes several times over to get them right, then I make them for the final shoot, I style the food, shoot and edit all the photos, I write up the post and recipe and put it into the content calendar.  I move my content around to keep it fresh, I base it on what’s in season, holidays and what you all are wanting most. For me, baked goods aren’t always a priority, I don’t love to bake and I don’t generally care about sweets so the baked goods always get pushed down in the queue.

    I created the recipe for these Paleo Baklava Shortbread Cookie Bars after a trip back home to Buffalo to see my family this past April. My trips home always inspire so many recipe ideas, often new ways to create family or local classics that I didn’t even know I missed so much. The day I made this recipe for the very first time, the smell in my kitchen reminded me of home, of my mom and my dad, my Yia Yias. The first bite I took of this Paleo Baklava, I actually cried. A full on dessert-induced cry.

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  12. Roasted Red Pepper and Feta Dip aka “Htipiti” (Gluten-free)

    Roasted Red Pepper and Feta Dip (Htipiti)

    I can say that in more ways than one – I truly am my father’s daughter. My love for food, eating and talking about both (or in general) – most definitely all come from my dad! Though I may not always like to admit it, I can be his clone in many ways!

    As a Greek girl, (also from my dad) who has been gluten-free for nearly 10 years, one of the saddest things I have had to endure is saying good-bye to sooo many of my favorite classic Greek dishes – spanokopita, taramasalata, baklava, pita, gyro wraps, moussaka, pastitsio, melomakarono, loukamathes – oh my gosh I could go on and on and on (and now I am super hungry). Thankfully, a couple of these dishes can be made gluten-free, so I haven’t had to let go completely.

    Roasted Red Pepper and Feta Dip (Htipiti)

    This dip isn’t something I grew up, like many of those aforementioned dishes, but rather it was a dish my dad had somewhere along the line at a restaurant and became obsessed with recreating. Since he perfected his recipe a few years ago, he has pretty much brought this dip to nearly every get-together and everyone that has ever tasted it – soon becomes obsessed, too! I myself am one of those people and I’ve taken to altering his recipe slightly and making it for my own dinner parties and other get-togethers.  Since we moved out west from New York to California in 2013, this dip has been a nice way to savor some of those flavors of home.

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  13. Between Meals Podcast. Episode 04: Celebrating Non-Scale Victories // Don’t Caught Up in Meaningless Metrics

    We’ve all been there… letting the scale determine our worth, letting our followers, our likes and other arbitrary metrics determine our progress and our success. I am excited today to be chatting about how-to Celebrate the Non-Scale Victories – Don’t get caught up in the meaningless metrics.

    Between Meals Podcast. Episode 04: Celebrating Non-Scale Victories // Don't Caught Up in Meaningless Metrics

    Progress isn’t linear, nor is it always measurable in traditional ways. In your health, in business, in life! Speaking specifically about our health, we can’t use weight as our only measure of success. There are many other ways to see results and to measure our progress, taking pressure off of the arbitrary metric-based goals, like the number on a scale, as our only measure for our meeting goals. In Episode 04 of Between Meals we talk all about celebrating non-scale victories and measuring progress in our health and in our life, in non-traditional ways and not letting the numbers define you!

    Episode References: Episode 02 – Eyes on Your Whys 

    LISTEN NOW ON ITUNES

     

    I would LOVE if you took the time to share in the comments here some of your own Non-Scale Victories 

     

    You can now subscribe to Between Meals on iTunes or Soundcloud.

    Since we are new on iTunes, please SUBSCRIBE and we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share with friends and family! 

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  14. Big F*ckin’ Salad (B.F.S.) // How to Build the Ultimate Salad that Doesn’t Suck

    Tasty Yummies Big Fuckin’ Salad. Big Fucking Salad. Big F*ckin Salad.

    Big F*ckin' Salad (B.F.S.) // How to Build the Ultimate Salad that Doesn't Suck

    If you’ve followed me on Instagram for some time, you know that the Big F*ckin’ Salad is a total staple in my kitchen, and yah ok, my potty mouth is also a staple in well, life – but I do my best to keep is mostly PG-ish, most of the time! Nearly every single day, in the Brickey household, we rip a colossal nutrient-dense salad for a meal. It’s a great way to get it loads and loads of important nutrients in one sitting, it’s filling, easy to make, fun to get creative with and they are just dang yummy! I actually feel like if I build an amazing B.F.S. at least once a day, I can be certain no matter what the rest of my day looks like, I am getting a huge dose of super important nutrients. Generally in the summer months, it’s what’s for dinner most nights, but oftentimes it’s lunch and I’ve even been known to crush an epic Big F*ckin’ Breakfast Salad, too! One of my favorites.

    Big F*ckin' Salad (B.F.S.) // How to Build the Ultimate Salad that Doesn't Suck

    I am finally walking you through my basic formula for building the perfect loaded up Big F*ckin’ Salad, so you can be a B.F.S-building Queen (or King). As far as I am concerned, all you need for a successful B.F.S. is quality greens, protein, fat, some crunchy stuff (from extra raw veggies or other add-ons) and an amazing homemade dressing. That’s it.

    Best part about a daily B.F.S? You can be sure you are loading yourself up with tons of plant based nutrients, lots of fiber and of course some quality fat and protein. Follow my formula and make yourself a B.F.S. every day to get in your nutrients and I promise you will never ever get bored.

    First things first, get yourself a SOLID gigantic bowl for your B.F.S. I love our huge wide bowls for Ikea (seen here), but I am not mad about a big salad being served in a gigantic mixing bowl (glass OR metal), either.

    Tasty Yummies Big Fuckin’ Salad. Big Fucking Salad. Big F*ckin Salad.

    Big F*ckin' Salad (B.F.S.) // How to Build the Ultimate Salad that Doesn't Suck

    GREENS + PROTEIN + VEGGIES + FAT + DRESSING
    (+ extras if you want ’em)

    First major rule of the B.F.S. Club:
    there are NO RULES!!

    Read the rest of this entry »

  15. Grain-free Thai Beef Bowls {Paleo, Whole30, Keto}

    Grain-free Thai Beef Bowls. This is an easy, one-pan meal, ready in just over 15 minutes, and it’s a weeknight staple in our house. Garnish all pretty-like to create colorful masterpiece, serve over cauliflower rice or zucchini noodles or go with  regular rice or noodles.  This recipe is paleo, whole30 and keto friendly. 

    Grain-Free Thai Beef Bowls

    Grain-Free Thai Beef Bowls

    I know for many of you with families and busy schedules, though the summer is supposed to be about relaxing and chilling, somehow before you know it, the schedule fills up and you are going non-stop. Dinners are eaten on the run and you are quite literally setting up your digestion for a rough go. While it’s far easier said then done, to slow down, I think much of this action can take place with meal planning and preparing meals that can me made start to finish in under 30 minutes.

    Read the rest of this entry »

  16. Sacred Self Care Guide for August 2018

    Rising River Wisdom SchoolSacred Self Care Guide for August 2018 from Rising River Wisdom School

    In all the worlds’ mythology and culture, there have been wisdom keepers, those who looked to the natural and the hidden worlds as a guide for life on earth. Within these seekers are stargazers, who ascribe meaning to the “stars” and their movements through the solar system.

     Though Earth’s Moon is no star, it reflects the brightest light we can see in the night sky. Its phases are a part of human consciousness, and its movements affect systems on earth and sea. When we align our activities to the Moon’s cycles we find a greater connection to both our bodies and intuitive wisdom. Read on for some self care wisdom inspired by the new moon. 

    Rising River Wisdom School is an immersive program for those looking to step into their own power and carry wisdom for themselves and the world around them. Below you will find some Sacred Self Care insight for August from Rising River Wisdom School’s incredible teachers – we’ve got you covered for setting intentions with the upcoming new moon, to seeking insight from animal guides, plant medicine to oracle readings, plus lots of guidance for mindfully navigating the world with your vibrant well-being in focus.

    Sacred Self Care Guide for August 2018

    New Moon/Solar Eclipse in Leo August 11th 2018 2:57am PDT- By Michelle Prentiss

    “ Eclipse of The Heart”

    Recently I had a vivid dream that I was dreaming- and I was speaking aloud in the dream about all the planetary retrogrades- and how they are a necessary part of the magical mix of expanded self-awareness, which can be accessed now, at the portal that is the Solar Eclipse in Leo. 

    We have had a very bumpy ride energetically this eclipse season and though, there is one more Eclipse left in the Leo/Aquarius cycle (in January 2019), this Saturday is very much a culmination of the themes started last year. 

    The Leo/ Aquarius polarity has given us much of their shadow recently. We have seen mis-use of power, arrogance and rampant egoism as well as alienation in groups and communities, chaos, fear and lack of empathy. Experiencing these themes in our lives personally and collectively has given us pause, asking us to heal ourselves and our world by illuminating that which needs to be brought into balance and integrated with love.

    This Leo New Moon is conjunct Retrograde Mercury asking us to re-consider the connections we have made recently – Is there a way to review our thoughts or beliefs about themes in our lives? Can we bring heart into Judgment?  Can we see how our thoughts and communication can hurt both others and ourselves?

    Can we give ourselves the love and acceptance we need?  

    Jupiter squaring the lunation compels us by stating, “ Expand your Awareness and find your TRUTH” 

    Asteroid Pallas Athena is also conjunct this New Moon. Considered to have rulership over feminine wisdom, strategy, the ability to perceive over-arching patterns and creative intelligence, her energy bridges the Leo/ Aquarius polarity with a wholistic view and observes the parts of it that do not fit. 

    This New Moon there is a tremendous sense of us all on an energetic, internal plateau, which exists in a space between the past and future – as issues/memories/ situations rise up from our personal and collective unconscious and need to be processed.  As you experience this, The KEY to healing/integrating is first bringing your awareness to the present moment and holding space for your heart’s intelligence combined with a wholistic view and flexible mindset. If we don’t see that which we DO NOT want in our lives, we won’t know how/ where to eliminate it from our structures.

    The Solar Eclipse is partial and functions a bit like a re-boot on a computer. As we see, through the friction of opposition that we which we do and do not want in our lives, we can have the opportunity for a new start which becomes much more integrated and compassionate, inclusive rather than exclusive, creative and loving – embodying the most evolved aspects of our Leo Archetype.

    Read the rest of this entry »

  17. Banh Mi Salad {Keto, Paleo, Whole30}

    Banh Mi Salad. This is a delicious take on Vietnamese classic sandwich, the Bánh mì. Keto, paleo, Whole30 and gluten-free, this deconstructed take on one of my favorite sandwiches is loaded with flavor, fresh crunchy vegetables and so much color. I cannot wait for you to try this one.

    Banh Mi Salad {Keto, Paleo, Whole30}

    Banh Mi Salad {Keto, Paleo, Whole30}

    Alright all my keto, paleo, Whole30 pals, you didn’t think I would leave you hanging on this whole Banh Mi thing, did you? I shared my delicious gluten-free Banh Mi Sandwich a few weeks back, as part of a Sammie Smackdown Contest with Canyon Bakehouse, all for a very good cause, but a lot of you, like me, are generally on that grain-free train. I feel ya, I feel better that way, too! But, there’s no reason we can’t get it on these sammie vibes, in our own way. Enter the Banh Mi Salad, my new favorite thing!

    Banh Mi Salad {Keto, Paleo, Whole30}

    Banh Mi Salad {Keto, Paleo, Whole30}

    I entered my tasty take on this classic Vietnamese sandwich, the Banh Mi, to try to win $10,000 for my charity, Joyful Heart Foundation. Joyful Heart is a leading national organization with a mission to transform society’s response to sexual assault, domestic violence, and child abuse and support survivors’ healing. Through healing, education, and advocacy, they are paving the way for innovative approaches to treating trauma, igniting shifts in the way the public views and responds to these horrific acts of violence and reforming legislation to ensure justice for survivors – and ultimately working to end this violence, forever!

    Voting is still open. It remains open until August 20th and you can vote up to 3 times a day for my sandwich, with extra votes coming in if you share on social media and sign up through email to win a years worth of gluten-free bread! Head over to the Sammie Smackdown contest on Canyon Bakehouse’s website and help me by voting EVERY SINGLE DAY until the contest ends on 8/20. It would mean the world to me to win this money for this incredible, privately funded organization, doing such important work. 

    In the meantime, if sandwiches and bread aren’t so much your thing, you need to make this epic salad, inspired by that sandwich. All the flavors, tastes and vibes, without the bread. (And yes, I am aware that Banh Mi literally translates to bread, so this becomes an oxymoron of sorts, but I am OK with that.) If you are following a paleo or keto approach to your eating or maybe just doing a Whole30 and looking to have something fun, this salad is for you!!

    Read the rest of this entry »

  18. Keto Loco Moco Breakfast Bowl {Paleo, Whole30, AIP-option}

    This Keto Loco Moco Breakfast Bowl is a lightly updated version of a classic Hawaiian comfort food. We swap the traditional white rice with cauliflower rice and with  flavorful Umami grass-fed beef patty from TRIBALÍ Foods and epic mushroom gravy make this a savory dream come true.

    Keto Loco Moco Breakfast Bowl {Paleo, Whole30, AIP-option}

    Keto Loco Moco Breakfast Bowl {Paleo, Whole30, AIP-option}

    If you haven’t been able to tell by recent recipes here on Tasty Yummies over the last 8 or so months, I was incredibly touched by my two trips to Hawaii in the last year. The food clearly made a major impression on me, among many other things. Beyond the flavors, of course, I love the varying cultures that inspire the cuisine, as well as the locally accessible foods that influence the food.

    One dish that continuously peaked my interest (AKA haunted me) on both of my visits to the islands was the Loco Moco bowl. Loco Moco is classic Hawaiian comfort food. Traditionally made with white rice, a burger patty, an over-easy or fried egg, and a generous serving of beef gravy, often with mushrooms, it’s basically a Beth dish, if there ever were one. Savory, unfussy, non-pretentious, comfort food with an undertone of umami. GAH! Dream status. The bad thing, I could never ever ever enjoy one while I was on the Islands, the gravy ALWAYS contained gluten, every single restaurant, I would ask.

    So, I creepily creeped on anyone that ordered it near me, took mental notes, maybe drooled a little and couldn’t wait until I could recreate one at home in a way that I could enjoy.

    Keto Loco Moco Breakfast Bowl {Paleo, Whole30, AIP-option}

    As usual, besides the given of recreating a recipe without gluten, I wanted to created something that was totally grain-free and as always, prioritized quality ingredients, most importantly the beef! You all know how important the quality of my animal proteins are to me. You can read more here about the differences between grass-fed and grain-fed beef and why I choose to make this a focus of my nutrition.

    I know prioritizing quality of food can often feel overwhelming, but we cannot afford not to make as many attempts as we can for better quality, our health depends on it. I am also intensely passionate about supporting the companies prioritizing not only better quality but also transparency in their supply chain. TRIBALÍ Foods was created by Holistic Nutritionist, mom and former vegetarian, Angela Bicos Mavridis, who merged her passion for wholesome, nutrient-dense foods with globally-inspired flavors for a delicious, healthy meal option. After meeting with Angela in person and bonding instantly over our Greek heritage, our connection ran even deeper as we shared our health and healing paths and our commitment to high-quality, sustainable foods that actually taste good!! I fell in love instantly with TRIBALÍ and Angela.

    Keto Loco Moco Breakfast Bowl {Paleo, Whole30, AIP-option}

    TRIBALÍ Foods‘ patties feature 100% organic grass fed and finished, pasture-raised beef and 100% organic free-range, air chilled chicken, all meat is humanely raised on family farms without any added antibiotics or added hormones, and blended with locally sourced herbs and vegetables like shiitake mushrooms, poblanos and fire-roasted garlic. You can buy TRIBALÍ Foods online (use coupon code YUMMY to save 20%), or find them in the freezer section of select Super Targets from coast-to-coast, in Southern California at natural retailers like Bristol Farms, Lassen’s, Lazy Acres, Erewhon and Gelson’s and now all of the Natural Grocers locations across America. I get mine locally at our Whole Foods and you can check out the store locator to find a retailer near you.

    The Umami Grass-fed Beef Patties were the perfect choice for these bowls, having fire-roasted garlic, onions, and woodsy Shiitake mushrooms — with a tangy hint of nori seaweed, a dash of Red Boat fish sauce, and umami spices. I love that they are paleo, keto and Whole30 friendly, but they are also AIP compliant. WOAH!

    With the umami rich beef gravy the punch of flavor if this comforting Keto Loco Moco Breakfast Bowl is unreal. I cannot wait for you to experience this, too! Breakfast just got a whole lot better and better for you, too! Read the rest of this entry »

  19. Between Meals Podcast // Bites 04: How-to Stop Shoulding All Over Yourself

    How-to Stop Shoulding All Over Yourself. Are you shoulding all over yourself? Do you find yourself in the constant trap of shame and guilt because you feel like you should be doing better? 

    I should be more successful.
    I should be skinnier.
    I should be fitter.
    I should go to the gym.
    I should have more followers.
    I should know better.
    I should meditate more.
    I should be happier.
    I should be healthier.
    I should make better choices.
    I should appreciate what I have, more.
    the list could go on and on and on….

    We all do it.
    Whatever the particular “shoulds” on your list are, they always add up to the very same “should” – You should be better! 

    As far as I am concerned word ‘should’ is just a nasty sneak who gently reminds us daily, that we AREN’T GOOD ENOUGH.

    Constantly shoulding yourself is a dangerous trap that keeps you from distinguishing what you truly want for yourself and for your life.

    Stop asking yourself what you SHOULD be doing, and instead ask yourself what makes you feel complete, happy and alive!

    LISTEN NOW ON ITUNES

    Below are My 5 Tips to Help You Stop Shoulding All Over Yourself: 

    Read the rest of this entry »

  20. Grain-free Spicy Cauliflower Fritters {Keto, Paleo, Whole30}

    These Grain-free Spicy Cauliflower Fritters are an amazing way to embrace the cauliflower love, taking the cauli-rice trend to a whole new level. These versatile patties can be adapted to whatever flavor and spice blend you’d like and served with your favorite sauce, we like Chipotle Lime Aioli.

    Grain-free Spicy Cauliflower Fritters

    Grain-free Spicy Cauliflower Fritters

    Veg based fritters have always been a favorite of mine, either as a quick bite appetizer or snack, or atop a large bed of greens as a main dish, I find them to be quick, simple, cheap and versatile. Since I have removed both grains and beans from my diet, due to my autoimmune conditions and my digestive issues, I haven’t really messed with too many veggie-based fritters, cakes and patties in recent years. But, after a recent exploration with cauliflower, which is one of my favorite, versatile, low carb, starch-like veggies – these fritters were born and they have quickly become a new fav.

    Read the rest of this entry »

  21. How I Treat a Gut Flare Up / My Gut Healing Go-tos

    A few weeks back I was in the thick of a pretty annoying gut flare up. Bloating, gas and excruciating stomach aches with nearly every meal, the whole nine! For those of you that follow me there, I shared a bit on Instagram about what I was dealing with and also used this as an opportunity to remind you that even us “experts”, the nutritionists, health coaches and others working to help people in their health journeys – we aren’t immune to these kinds of set backs.

    With the amount of questions and interest those posts created, I pulled together an email and sent it out to the Tasty Yummies list, sharing my personal gut healing approaches when I deal with an acute gut flare up. Because it was so well received and many of you mentioned how helpful this information was for you, I wanted to compile it into a permanent post here on the website, that would be much easier for you to reference, whenever you need it.

    How I Treat a Gut Flare Up / My Gut-Healing Go-tos

    Healing Isn’t Linear and It’s Often Not Pretty.

    Before we get into my personal gut-healing tips, I want to remind you that that your health and your wellness is not a linear journey, it’s not black and white and often it’s not too pretty, either. Healthy isn’t a destination! It isn’t a level you achieve, a peak you reach, that you only ever move forward and onward from. Things happen and this journey is ever-evolving. But, something tells me, many of you already know that.

    Unfortunately, the set backs and the flare-ups happen, this is all part of the journey and for many of us, especially those of us who struggle with autoimmune issues, oftentimes it feels somewhat inevitable. But, I also try to stop in these moments and remind myself this is why I have worked so, so hard to prioritize my health, to listen to my body and to continuously educate myself – because as these setbacks emerge, I am now armed with an arsenal of tools to go into battle with and I find I bounce back far quicker than I ever have before.

    In the event that you missed the conversation in my Instagram stories that week (you can catch a pulled together replay version of it here) – in a nutshell I was speaking about exactly all of this, so I won’t repeat myself too much. The feedback from you all was beyond amazing, though and hearing your own personal stories and struggles, it truly touched me! So thank you – for showing up, for sharing and being vulnerable in return.

    As you may have seen in those stories, I mentioned that at the time, I was personally in the middle of a gut flare up, nothing crazy major, not a full on autoimmune crisis – but my gut was pretty dang angry. Could have been related to the episode where I got “food poisoning” in Mexico back in April or it could be a response to new supplements I had introduced or a reaction to a new food. Not too sure the cause or origin of the flare up, but, what I do know is that I have the knowledge and I am empowered to take control and implement the various gut soothing and healing approaches, to calm these flare ups as they happen.

    And as a reminder to all of you, even those of us that are “wellness experts”, nutritionists, health coaches, etc, it can happen for us, too. We aren’t immune nor are we perfect – we don’t have it all 100% fully figured out, either.

    Customized Wellness. Personalized Nutrition. 

    You’ll notice, I am not selling or sharing any of this as a protocol, a diet or a reset. Some of this looks like the autoimmune protocol, other parts look like a low-FODMAP or the SCD approach, some reminiscent of GAPS. This is because with WELL over 13 years of gut-healing under my belt, with experimenting, experiencing, trial and error – I now have a bit of a personalized gut healing tool kit that is customized just for me. This is why I am SO BIG on this idea of honoring your individuality, because there is NO ONE catch-all remedy for everyone and anyone that tries to tell you or sell you otherwise – is lying to you. Especially when it comes to the gut, my gosh there are a slew of factors to consider when it comes to gut health.

    That said, below is some of what works for me, for gut healing and soothing. I share not because I believe if you are struggling that you should do exactly this and you will find relief, but more I want to inspire you to feel in control, in charge and to feel open to experimenting with your own approaches, so you too can create your own tool belt that you can use whenever necessary.

    Read the rest of this entry »

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