Spring into Soup with a Yummy Creamed Veggie Soup Recipe

I don’t know about you, but once May hits, I’m ready for energetic foods rather than the foods I’ve been eating in the dormant winter months. At this point in the month, I was hoping to really be enjoying our sprouted spring veggies, but at just 30-50 degrees in my area, that doesn’t seem to be happening.

My husband, Drew, and I just finished our yearly spring/summer move back to New York from Colorado. However, we’re not quite ready to hit the farm stands yet, so I decided to mix my veggies with a warm, delicious soup. In other words, it’s the perfect time to spring into soup!

I’m a big fan of Bob’s Red Mill Creamy Veggie Soup Mix. I like to refer to it as a one pot extraordinaire! In fact, it reminds me of my Great Grandma Becky’s amazing veggie soup. Even better – this mix is vegan/vegetarian, and one serving includes 11 grams of protein!

I use this soup mix and add veggie or chicken broth, my own fresh vegetables, milk, and some seasonings to make my Creamy Veggie Soup, and it’s absolutely delicious! It has become a staple in my kitchen at all times. Drew and both of my kids, Elly and Jack, ask for it when they’re coming down with colds or just need a little comfort. The full recipe is below. Keep in mind, this recipe is very easy to double.

Creamed Veggie Soup


1 cup Bob’s Red Mill Veggie Soup (rinse first in a colander)

3 cups of veggie or chicken broth

2-3 medium carrots, diced

2-3 medium celery stalks, diced

1 small onion

Optional: 1 cup of your choice of milk for blending (almond, coconut, or dairy)

1 cup of raw spinach

1 tablespoon of sea salt to taste

1 teaspoon of pepper


Mix the veggie soup mix with the broth for 30 minutes. Add the diced carrots, celery, and onion. Continue cooking for 30-45 minutes or until the ingredients are soft. Add 1 cup of raw spinach. The spinach will wilt. Cool the soup enough to blend it. Pour the soup into a blender and blend until smooth. If you’d like, you can add your choice of milk, but this is optional. Finally, season the soup with salt and pepper. Another option is to top the soup off with hemp seeds, almonds, goat cheese, or shaved parmesan cheese. It’s your choice.

The key when making this recipe is to be sure you get your greens into the soup and blend! I use spinach in this recipe because it’s is milder than kale. One serving gives you a good amount of antioxidants from the greens and lots of fiber and protein from the beans!

More Yummy Recipes

That’s all there is to it! Enjoy this time of year when the weather is a bit uncertain, and match your food to the seasons. It might say spring on the calendar, but sometimes, you still need some of that warm, winter comfort food!

Check out these posts for more yummy recipes:

For even more recipes, you can purchase my ebook full of delicious breakfast recipes. And if you want to go further with your SHIFT to a Simple Clean and Whole lifestyle, let’s work together!


Mouth-Watering and Nutrient Dense Turkey Chili Recipe

Did you know that the fourth Thursday of February is National Chili Day? If you missed it, don’t worry! I’m sharing my recipe for Turkey Chili so you can join the celebration now.

I honestly wasn’t thinking of National Chili Day last week when I sat down to write this article until my husband, Drew, pointed out that not only was it National Chili Day but coincidentally, I was making my favorite Turkey Chili for dinner that evening! It seemed like sharing my recipe with you was meant to be!

Turkey Chili Recipe

This Turkey Chili recipe is chock full of delicious, nutrient-dense whole foods, and I know you’re going to love it as much as I do.


2 tablespoons olive oil

2 cups chopped onion

1 cup chopped peppers (I use red, yellow, and orange)

4 garlic cloves, finely chopped

2 tablespoons chili powder (or 4 if you like spicy)

1 tablespoon ground cumin

Three 15 ounce cans crushed tomatoes (fire roasted is good!)

1 tablespoon tomato paste

1 cup of chicken stock

Two 15 ounce cans kidney beans (rinsed)

1 teaspoon dried oregano

1 tablespoon sea salt

1/2 teaspoon black pepper

3 to 4 cups shredded cooked organic turkey meat (I like dark … more flavor)

1-3 teaspoons raw organic sugar (optional)


Organic shredded cheddar cheese, organic sour cream, chopped green or red onion

Serve With

Roasted veggies, quinoa, potato, or brown rice


  1. In a skillet with a tablespoon of olive oil, brown the turkey meat and set aside.
  2. In a large, 8 quart pot, heat the olive oil on medium high heat. Add the onions and peppers, and cook, stirring until golden, 5 minutes.
  3. Add garlic, chili powder, cumin, and cook, stirring for a minute or two. Add a bit more olive oil if needed.
  4. Add tomatoes, tomato paste, stock, kidney beans, oregano, salt, pepper, and cooked turkey meat. Bring mixture to a simmer and reduce heat to low. Simmer, partially covered, for an hour.
  5. Salt to taste … and sugar to taste if needed to balance the acidity of the tomatoes.

This recipe is simple delicious! I usually eat it for lunch or dinner for two days and put the rest in the freezer. It’s the best to open your freezer and see something so yummy that you can just defrost and enjoy. Try it!

If you’re like me and information about food, nutrition, recipes, and lifestyle feeds your soul, you can purchase my ebook full of delicious breakfast recipes here. Want to go even further? Let’s work together!

6 Easy Rituals to Keep Your Metabolism Firing

I’ve been working with over 50 women in my NEW 4-week SHIFT/Bar Method Program (more news about that at the end of this article), and the questions I’ve been hearing from participants got me thinking about easy ways to keep your metabolism going. This is something many of us struggle with, particularly as we get older or work sedentary jobs that slow our metabolisms without our permissions!

Let’s face it. This is an area where we can all use some help! With that in mind, here are my five easy rituals to start cleaning your gut, including inflammation, extra weight, bloat, and that overall clogged feeling! And as a bonus, I included a sixth ritual that has a direct effect on your metabolism.

1. Drink Water!!!!

You must drink water – and a lot of it! Yes, I know you might have to go to the bathroom throughout the day if you drink a lot of water, but that’s a good thing! It means you’re cleaning out the toxins that have built up in your gut, bloodstream, liver, and kidneys. You want those things out of your body, and water is the key!

Drink half your body weight in ounces of water every day (a minimum of 80 ounces per day). And no, caffeinated drinks and alcohol don’t count. If water is too bland for you, add any fresh fruit to it for more flavor. And no, Crystal Light doesn’t count either. It’s filled with preservatives. When you use a product like Crystal Light, you’re actually counteracting the benefits of the water by flushing your system while sprinkling in fake sugars. That is not what you want to be doing!

2. Clean Protein

Eat your protein every day. Whether it’s beef, chicken, fish, eggs, beans, or tofu doesn’t matter, as long as you get it in! My suggestion is to always use organic meat, but grass fed is even better. Grass fed means the meat is certified to have no fillers or antibiotics. For fish, look for wild caught fish. Farm raised fish are fed pellet food, which is full of preservatives and food coloring. You don’t want to add all of that to your own body!

Eating an adequate amount of protein every day is essential to maintaining lean muscle mass, which is metabolically active tissue. In other words, it helps you lose weight and feel satiated throughout the day, so your cravings are curbed.

3. Eat Your Fat

To keep your metabolism firing, you have to eat fat. No, I’m not talking about the fat that comes from sugar and CRAP (carbs, refined sugars, additives, and preservatives)! I’m talking about good fats, and I want you to get some of those good fats into your body every day.

You read that correctly. Not all fats are bad. In fact, your body needs fat. Healthy or “good” fats are essential to manage your moods, stay on top of your mental game, fight fatigue, and control your weight. Sounds good, right? But there’s even more! Since the human brain is 60% fat, healthy fats are also vital for proper brain development and function. Eat your fats, but keep them healthy. Some of my favorite healthy fats are fish, nuts, seeds, coconut, avocado, and olives.

4. Greens

Greens are essential to circulation throughout your body. They’re also high in fiber which your body needs for adequate elimination. In addition, greens reduce inflammation, help skin issues, heal the digestive track, relieve constipation, strengthen bones, enhance brain function, and strengthen your overall immune system. What better nutrient is there? None!

Greens can be a scary undertaking when you’re not used to ingesting them. If they’re not your favorite, don’t worry! You can hide them in many meals. Try blending them into a shake or even a soup.

5. Healthy Grains

Most of the clients I speak with decide they’re gluten-free and stay away from unhealthy grains. That’s fine, but sometimes, gluten-free products are laced with CRAP. These products end up counteracting the benefits of being gluten-free!

Stick to fiber and protein-filled grains like quinoa, millet, brown rice, and buckwheat. Check out my list of seven gluten-free recipe substitutions (plus a delicious recipe) for more ideas.

6. Portion Control

You can’t have your metabolism firing up without being aware of your portions! We live in a society of abundance — food, alcohol, exercise, clothing, and the list goes on and on. Think about what you practice in abundance. What’s your distraction to fully firing up your metabolism so you can behave like a well-oiled machine?

Here’s a little portion control cheat sheet to help you make better choices about what you put on your plate:

Protein (i.e., Animal Protein)

  • Women: 3-4 ounces per meal
  • Men: 4-6 ounces per meal


  • Women: 4-6 ounces per meal
  • Men: 6-8 ounces per meal


  • Women: 1/4 – 1/2 cup per meal
  • Men: 1/2 – 1 cup per meal

Leafy Greens and Vegetables

  • Women and Men: 5 cups per day


  • Women: 1/4 – 1/3 cup per meal
  • Men 1/2 – 1 cup per meal

Healthy Fats for Women

  • Oils: 1-2 thumb-sized portions per meal
  • Nuts, Seeds, and Coconut: up to one closed handful
  • Avocado: 1/2 – whole
  • Olives: 1-2 handfuls


  • Women and Men: 1/2 your body weight in ounces per day

Jumpstart and Maintain Your Metabolism in 4 Weeks

As promised, here’s some information about my new 4-week SHIFT/Bar Method Program! The women I’m working with in the program right now are seeing phenomenal results, and I can’t wait to introduce this program to you, too.

I’ll be launching this program to the public in the near future, so if you’re interested, just jump onto the mailing list. I’ll send out a message as soon as all of the details are available and you can sign up.
In the meantime, if you’re like me and information on food, nutrition, recipes, and lifestyle feeds your soul, you can purchase my ebook full of delicious breakfast recipes here. Want to go even further? GREAT! Then let’s work together!

Back To School Chicken Recipe

I’m a big cookbook collector. I might have too many. It would probably take me a lifetime to really prepare each and every recipe in all of the cookbooks I own (but it would certainly be fun trying). What’s wonderful about cookbooks is they can be more than just a list of recipes. They can become a family ritual that leads to healthy eating.

I remember when my daughter, Elly was little. We had a little ritual where she would pick out recipes that she wanted me to make before she left for school in the morning. When she sat down for breakfast, I’d pull a cookbook out from my collection, and she’d rummage through it until she found a recipe that looked mouth-watering to her wide eyes.

Now, when Elly comes home from college (where has the time gone?), she still looks through my cookbooks and tells me what she thinks looks really good! Not only that, but also through this ritual that we’ve had together, I frequently get phone calls from her from school asking me about recipes and ideas for her to cook in her own kitchen.

This type of simple ritual can become a small part of your family legacy – passing down healthy cooking and eating habits from one generation to the next.

The Secret Ingredient Surprise

Just yesterday, I pulled a cookbook off of my shelf and opened it blindly to page 130. The book is called “Weeknight Gluten Free: Simple, Healthy Meals for Every Night of the Week” by Kristine Kidd. Sometimes I do that. I try a random recipe, and it’s like a fun challenge for me. Try it. Just open your favorite recipe book and whatever page it falls on is the dinner to make that evening or week.

When I opened Kristine’s book yesterday, I came across a recipe for Oven Fried Chicken with Baby Spinach Salad, and yes, it’s gluten-free. You’ll never guess how it’s gluten-free though! Instead of breading, the recipe calls for tortilla chips! What?

At first, I thought this was really odd. I love this book because the ingredients in the recipes are all fresh unlike a lot of other gluten-free cookbooks that use a lot of CRAP (carbs, refined sugars, additives, and preservatives) to make food taste better. But as I said, Kristine’s book is filled with fresh ingredients. I was surprised to find tortilla chips in one of her recipes.

Despite my initial reservations about using tortilla chips, I decided to go for it anyway, and I’m so happy I did! My family could not believe that what they were eating wasn’t fried chicken, and who doesn’t love the comfort of fried chicken? As I was eating it, I was thinking about how awesome it would be to share this recipe with you. This recipe is perfect for kids, and of course, it’s that time of year – back to school – so what better time to find a great, nutrient-dense meal for the kids? I felt like a kid eating this, too!

This recipe is so easy to make! I made a couple of tweaks from Kristine’s original recipe, which are included below. For the tortilla chips, I like Garden of Eatin or Que Pasa. Go ahead and give it a try. I bet you and your entire family will be happy that you did.

Oven Fried Chicken with Baby Spinach

½ cup olive oil

5.5 ounces of gluten-free tortilla chips

1 organic chicken cut into 1/8s or 1/4s

1 teaspoon garlic powder

Salt and pepper to taste

2 tablespoons fresh lime juice

6 cups baby spinach

1 pint cherry tomatoes halved

Preheat the oven to 450 F. Brush a large rimmed baking sheet with oil. Meanwhile, in a food processor, grind the tortilla chips finely and transfer to a plate. Mix in the salt, pepper, and garlic powder.

Brush chicken on both sides generously with ¼ cup olive oil (you might need more), and then sprinkle with extra salt and pepper. Add the chicken to the crumb mixture. Turning on both sides to coat, press into the crumbs to help adhere to the chicken. Arrange the chicken skin side up on the baking sheet.

Place in the oven and roast until the crust is brown and the chicken is cooked through, about 30-45 minutes. Let stand for 5 minutes to crisp.

In a small bowl, place the lime juice. Gradually whisk in the ¼ cup olive oil to make the vinaigrette. Season with salt and pepper. In a salad bowl, combine the spinach and tomatoes. Add the vinaigrette and toss to coat.


  • I might use romaine or mixed field greens in place of spinach.
  • I have also added ½ cup of feta cheese to the salad plus some cucumber.
  • If you don’t love the lime dressing, substitute the lime for 2 tablespoons of red wine vinegar.

That’s all there is to it! If you try this recipe (and trust me, you need to try this recipe), stop back by this post or the Simple Clean and Whole Facebook Page and tell me what you think about it!

If you’re like me and information on food, nutrition, recipes, and lifestyle feed your soul, then let’s work together!

Rewrite Your Manual of Habits and Old Patterns

Imagine yourself with a heavy backpack on your back. You’ve been carrying it around for years and years. You’re used to it and it’s comfortable, but your back is starting to hurt. Your shoulders are becoming rounded. Your head is jutting forward, and you’re just physically and mentally tired.

Now, let’s take a look inside your backpack. You’ve stored so many things! Each day, week, month, and year, you’ve been adding to it, and you’re still adding to it! Some of those things are good, and some are not so good.

Think about the not so good things in your backpack. Why do you hang on to those not so good things for so very long? How are they serving you today? How heavy does your backpack feel?

They’re called your habits and old patterns. Your backpack is full of them, and they’re not all serving a positive purpose anymore.

Old Habits and Patterns Become Your Manual

What happens when you live by your habits and old patterns? They become your manual.

Your manual starts when you come into this world. Each time you hold onto something, you add a page, two pages, or maybe even a new chapter to your manual. By the time you’ve been following your manual for many years, it becomes your book. It’s your Bible—what you follow. It’s a ritual whether it serves you or not.

That book is in your backpack every day and you’re schlepping it around with you. Why? Because it has become your practice. It’s who you are and it has all the labels you’ve put on yourself—what you think of yourself and what others think about you.

Now, you might be wondering, “What the heck does this have to do with food, Jen? It sounds like all emotions.”

On the contrary, it starts with what you emotionally store in your backpack. When your backpack gets too heavy, you begin to choose your best distraction: FOOD. What can you soothe yourself with? What gives you comfort? What makes you feel better for a split second? The answer is food, food, food!

Step 1 to Lightening the Load: SHIFT Your Food

It shouldn’t come as a surprise at this point that one of the first steps you can take to rid your backpack of habits and old patterns that are weighing you down is to look at the food you’re ingesting.

When I coach my clients, I always start with cleaning up the crappy foods first. Once the load in your backpack is lighter, we can see what crud has been stuck on the bottom that’s keeping it so damn heavy! Who knows what’s hanging around in there? You can only find out if you cut out the food that’s making you feel like crap.

One of the best places to get started is with the most important meal of the day—breakfast. This is the meal that sets the tone for your entire day, so make it a good one! My new ebook, Simple Clean and Whole Breakfast Recipes, is filled with nutritious, easy-to-make, and delicious breakfast recipes that truly can get you on a path to SHIFT your food so you can change your life.

In total, you’ll get 25 breakfast recipes plus dozens more customizable recipes, a Simple Clean and Whole Food Journal, a shopping list, my personal tips, and more! There is no better way to start cleaning the junk out of your backpack than with these healthy Simple Clean and Whole recipes and tips!

Simple Clean and Whole Breakfast Recipes EBook is Now Available

I am so excited to announce that my new Simple Clean and Whole Breakfast Recipes EBook is now available!

This ebook has been such a long time coming! After years of being asked by clients to share my Simple Clean and Whole recipes, I finally pulled my thoughts together and wrote down some of my favorite breakfast recipes. In fact, I included 25 yummy and healthy breakfast recipes in this book, and I know you’ll love them as much as I do!

What’s Inside

In addition to the 25 breakfast recipes in this ebook, which I make for my family, my friends, and myself all the time, I also included five recipe charts. Each chart is focused on the Simple Clean and Whole food groups, so you can mix and match healthy ingredients to create dozens of additional personalized breakfast recipes!

My goal was to make sure there are delicious breakfast options for everyone in this book! I also made sure each recipe could be made quickly and easily, because I know how hard it is to find time to cook in the morning. The best part is that every recipe can be eaten on the go, so they’re perfect for busy moms, professionals, and teens!

To make it even simpler for you to eat a Simple Clean and Whole breakfast every morning, I also included a shopping list filled with the brands and products I cook with to make your trip to the grocery store as easy as possible. Use the recipes, shopping list, and the Simple Clean and Whole Breakfast Journal inside the book to track your journey. In total, you’ll get 50 pages of recipes, tools, and my personal stories and tips to keep things real.

Eat Healthier, Feel Happier, and Shed Those Extra Pounds

With the Simple Clean and Whole Breakfast Recipes Book, you can get on a path to change your life for just $19.99. You’ll learn how to eat healthy portions, proteins, grains, fruits, vegetables, and fats.

I divided the breakfast recipes in this book into five sections. Here’s a peek at some of the recipes you’ll get:


If you’re trying to live Simple Clean and Whole, you can’t go wrong with eggs!

  • Jen’s Favorite Egg Recipe
  • Sweet Potato Heaven
  • Easy Veggie Omelet


Did you know that avocados are full of fiber, low in sugar, and contain more nutrients than any other fruits?

  • Sesame Seed Avocado Toast
  • The Sunday Morning
  • The Mexican Flair

Nut Butter

Skippy isn’t the only choice, and it certainly isn’t a good choice!

  • Banana Peanut Butter Classic
  • Sunflower Delight
  • Simple Blueberry or Strawberry Sandwich


A nutrient-dense shake heals your gut and makes you feel satiated. Shakes are also a great way to sneak in ingredients or food groups that you have trouble balancing.

  • Coconut Banana Blueberry Go-To Shake
  • Cherry Vanilla Pie Shake
  • No Protein Powder Shake


The key is to mix and match these recipes! Add different fruits, fats, grains, proteins, and spices. You can leave out or add in whatever enhances your own palate.

  • Overnight Oats with Coconut, Almond, and Cacao
  • Cleansing Oatmeal
  • Spice It Up

Are You Ready to Live Simple Clean and Whole?

Living Simple Clean and Whole is a lifestyle. This is not a diet, but rather, it’s a way of living that shows through the recipes included in the Simple Clean and Whole Breakfast Recipes EBook.

I believe the best place to start your daily journey to living Simple Clean and Whole is with breakfast. The trick is finding ways to eat a nourishing breakfast when you’re pressed for time and rushing out the door. If you have the right ingredients in the pantry (use the shopping list included in the book to stock your own pantry) and give yourself just 10 extra minutes each morning, I promise you that the recipes in this book will change your life.

Of course, breakfast is just the first step. I’ll be developing additional recipe books for lunch, dinner, snacks, and more in the coming months, so stay tuned! I’ll show you exactly how I eat Simple Clean and Whole in these recipe books, and trust me; you can do it, too!


The Future Of Simple Clean And Whole – (Plus: Banana Bread Recipe!)

I’m still on a high from the Day in the Life of Your Truth Retreat I hosted at The Treehouse in East Hampton this month. I was joined by 11 like-minded women who spent the day together finding their truths and laughing a lot!

During the retreat, we really connected the gap between understanding nutrition and emotional wellness. How can one have an effect on the other? It’s simple. When you’re ingesting preservatives internally (and that’s what the Standardized American Diet is full of), you’re more likely to spew them out externally in your relationships with yourself and others.

What does that mean? Think of it this way. Choosing to ingest Dunkin’ Donuts (or whatever your preservative-filled go-to dessert is) is like reacting to your spouse, friend, or child in a negative way. On the other hand, choosing to have a dessert that is made with natural ingredients is like giving yourself and others a big hug! Make sense?

Your first step to living Simple Clean and Whole is eating Simple Clean and Whole!

A Special Recipe from EatRealFoodNYC.com

The owner of The Treehouse is Heather Cox of EatRealFoodNYC.com. Heather is a renowned foodie who believes that life is about balance and food should be real, local, organic, and sustainable — the way nature intended it to be.

During the retreat, Heather prepared a delicious lunch for us and even showed us how to do it ourselves! She has some incredible recipes that are nutrient dense, and they taste damn good, too! Here is her recipe for Banana Peanut Quinoa Bread that I’m obsessed and honestly in love with:

Banana Peanut Quinoa Bread

1 ½ cups quinoa flour

2 eggs

2 tablespoons raw honey

1/3 cup coconut oil

3 Tablespoons peanut butter

3 bananas, mashed

Dash vanilla

Pinch baking soda

2 teaspoons baking powder

Pinch sea salt

  1. Preheat over to 350F (175C).
  2. In a medium bowl, beat the eggs and then add the honey, oil, and bananas.
  3. Add the flour, baking powder, baking soda, vanilla and salt, and mix together well.
  4. Spread evenly into a bread tin and bake in the oven for about an hour.
  5. Enjoy warm with a slab of ghee or coconut butter.

The Simple Clean and Whole Journey

Eating Simple Clean and Whole is not enough. It’s a start to living Simple Clean and Whole, but there is so much more to the journey!

The missing link is crossing that bridge into being curious about what makes you continue to have patterns, habits, and rituals that just don’t work for you anymore. Those patterns, habits, and rituals can be physical, like relying on empty nutrition (sugar, gluten, additives, and preservatives) that make you feel good through instant gratification, and they can be emotional, like staying in a relationship that’s toxic, self-sabotaging, and exhausting. Keep in mind, that relationship can be with another person or it could be the relationship you have with yourself.

If you haven’t downloaded my free ebook, Back to Basics, now would be a good time to do so. It will give you an opportunity to better understand and reflect on filling the gap between understanding nutrition and emotional wellness.

Your journey to live Simple Clean and Whole is an ongoing process. I know mine is! As I experience more, work with diverse clients, and see first-hand how the connection between nutrition and emotional wellness can be truly transformational to so many people, my focus has shifted a bit.

I’m moving away from individual cleanses and toward a much deeper practice of understanding the connection between distraction and truth. That’s the primary focus of my Simple Clean and Whole private coaching practice going forward. No, that doesn’t mean I’m abandoning cleanses! You have to clean out your gut to make room for the emotional work that comes with finding your truth. Cleanses are an important part of that.

My passion truly is to nourish others and myself at the same time with more than food. If you want to talk about how to find your truth and connect your nutrition and emotional wellness so you can feel healthier and happier than ever, schedule a free 15-minute consult with me to do some exploring.

As a busy mother of four small children, I became conditioned to put my needs on the back burner and lost a big part of myself. Working with Jen has restored my sense of self-worth and re-ignited my inner light. I was so afraid of seeming selfish, but with Jen’s guidance and living the practice with my kids the complete opposite has happened. My kids are feeding off my happiness and clarity and it’s contagious!

Are You Ready to Stop Eating CRAP? Learn How In My New Recipe Book!

I have been asked by clients for a very long time to share my Simple Clean and Whole recipes. I’m so excited to announce that I finally did it! I just finished creating my new Simple Clean and Whole Breakfast Recipes ebook!

This ebook is downloadable, filled with yummy recipes, and most of all, it’s really relatable and doable. It includes so much more than just recipes! This recipe book is a sneak peak at my journey of eating Simple Clean and Whole and why it’s so important.

You Can Eat a Healthy (and Delicious) Breakfast!

As most of you know, I cook really SIMPLE. I follow my mantra of having a protein, grain, fat, vegetable/fruit, and of course, water at most every meal.

Starting your day with The SAD (Standardized American Diet) filled with CRAP (carbohydrates, refined sugars, additives, and preservatives will make you feel like crap too. It’s time to change!

This recipe book makes it easy for you to ease into living a Simple Clean and Whole lifestyle (and to start shedding those extra pounds) with the most important meal of the day—breakfast.

Every recipe in this ebook has a short cooking time, and you can take most of these breakfasts with you. No more excuses for eating CRAP at breakfast! Busy professionals, mothers, teenagers, and anyone else who wants to be healthier and happier can make a positive shift with this collection of recipes.

When you think of eating Simple Clean and Whole, think of foods that come from water, sun, and good soil. Think of no wrappers, and don’t forget portion control! I find that most of us think if we eat healthy, it’s a free pass to overindulge. That’s the catch 22. Whether it’s healthy or not, knowing the right portion sizes is the silver lining to shedding those extra pounds.

The Ebook Launches on August 3rd

I included 25 of my own delicious recipes focused on the Simple Clean and Whole food groups as well as five recipe charts, so you can mix and match healthy ingredients to create dozens of personalized breakfast recipes. You’ll also get a shopping list, a breakfast journal, and some of my personal stories and tips.

This ebook is over 50 pages! I can’t believe I wrote so much but all of the information is so important and each recipe is so good!

It was so much fun for me to create the Simple Clean and Whole Breakfast Recipes ebook as breakfast is my favorite meal of the day. So often, I hear clients tell me they’re too busy in the morning to eat or they’re just not hungry. Breakfast is the one meal we all need to get under our belts (big or small)! A Simple Clean and Whole Breakfast revs up your metabolism and sends a message to those fat cells to get moving!

The Simple Clean and Whole Breakfast Recipes ebook will be available on August 3, 2016 for just $24.99. My vision is to produce sequels filled with yummy and healthy lunch, dinner, dessert, and snack recipes as we head into 2017. So if you’re ready to say, “No!” to CRAP, get your recipe book as soon as it launches and see the difference a healthy start to your day!

7 Gluten Free Recipe Substitutions (Plus Free Recipe!)

Can you still be gluten-free and enjoy nutritious food? Absolutely, and I’m going to prove it to you with a simple salad recipe you’re going to love!

This recipe calls for the grain orzo pasta, which is contains gluten. No problem! Substitute the orzo with a gluten-free grain. You can do this with so many recipes.

Here are some easy wheat-product substitutions that you can use in your gluten-free cooking:

Quinoa: Use it as a substitute for rice. It’s high in protein, minerals, and essential fatty acids.

Rice: Speaking of rice, if you’re going to use it, choose gluten-free brown or wild rice which are high in fiber, B vitamins, iron, selenium, and manganese.

Buckwheat: This hearty grain (which is not actually a wheat despite its name) provides minerals, antioxidants, dietary and soluble fiber, and minerals. Buckwheat pancakes anyone?

Amaranth: Use it to thicken stews, sauces, and soups. It’s high in iron, protein, calcium, magnesium, and lysine, and it’s a lower carb choice than most other gluten-free grains.

Teff: Teff is another great substitute for rice or quinoa. It’s high in protein, iron, and calcium.

Oats: While oats are gluten-free, they are very often contaminated with wheat during processing, so be careful with this substitution. Make sure you only buy oats in packaging that is clearly labeled “Gluten-Free” to be sure you’re not using a contaminated product. Oats are very high in dietary fiber, so it’s worth the effort to find pure oats for your cooking!

Gluten-Free and Nutritious Salad Recipe

When I came across this recipe, all I could think about was fresh, simple, do-able, and nutrient-dense! There isn’t much more to say except you, your family, and your guests will love it!


Makes 12 Servings

Pine Arugula Lemon Orzo Salad


For the Salad

1.5 pounds orzo pasta

1/4 cup of olive oil

3 cups of arugula (about 4.5 ounces)

3 cups grape tomatoes, cut in half

1 cup shredded ricotta salata or parmesan cheese

18 fresh basil leaves, torn

1/3 cup toasted pine nuts

1/4 cup chopped green onions, white and green parts

For the Dressing

1/2 cup olive oil

1/4 cup fresh lemon juice

1 generous tablespoon lemon zest

1 garlic clove, grated

1 teaspoon sea salt

1/2 teaspoon pepper

1/4 teaspoon granulated sugar


  1. Cook pasta according to instructions. Drain and spread out on a cookie sheet. Drizzle with olive oil and let cool.
  2. Combine the ingredients for the Dressing (olive oil, lemon juice, lemon zest, grated garlic clove, salt, pepper, and sugar) and whisk until completely incorporated.
  3. You can do the above two steps ahead of time and store each item separately, in airtight containers, in the refrigerator overnight. Just prior to serving (and up to several hours ahead of time), mix the salad dressing with the pasta, and then, throw in the arugula, tomatoes, ricotta salata or parmesan cheese, basil leaves, toasted pine nuts and green onions.

I like to add extra greens to my salads (arugula, spinach, or kale) for added nutrition. Accompany this salad with delicious grilled chicken, fish, or steak and you have a gluten-free, nutritious, and yummy meal.

That’s all there is to it! See how easy it can be to eat gluten-free and still enjoy nutritious food?

The Ugly Truth about Fat Free and Low Fat Foods (and a Delicious Treat Recipe)

Fat free, low fat, low calorie, and diet all sound like great terms, right? Choose the fat free option, and you’re making a better decision for your health. Wrong.

Most people don’t know that when a company puts a fat free or low fat label on a food package, they might be taking some of the fat out but they’re replacing it with something that could be even worse! Most likely, they’re adding preservatives like sugar instead.

What’s the benefit of fat free if the fat is replaced with something else that is as bad or worse like sugar?

You guessed it! There is no benefit. In fact, you might be doing more harm to your body than good.

The Myth of Fat Free and Low Fat

When you take the fat out of a food, you lose the flavor, and when you lose the flavor, companies lose money. Who’s going to buy cookies (or any food for that matter) with no flavor? The answer is no one, and if no one buys, the company makes no money and goes out of business. They have to make sure people keep buying, so they put in additives, flavoring, and loads of sugar.

And guess what happens next?

Loads of sugar causes consumers to want more. That’s because our bodies crave more sugar once we get started. It’s a vicious cycle that keeps companies in business. Once the consumer wants more sugar, they buy more unhealthy foods. The manufacturer sells more products, and all of the owners and stockholders are happy. In the meantime, consumers are suffering from weight gain, inflammation, and disease.

Stay away from Fat Free and Low Fat

My message to you is very simple. Stay away from fat free and low fat. Don’t be tempted by those package labels. Fat free and low fat do not equal healthy. They’re not a better choice!

Remember, fat free and low fat foods are filled with sugar, which drives us toward our cravings and tricks us into eating more and more. Ironically, fat free and low fat foods that are chock full sugar actually make us fatter because sugar converts directly into fat in our bodies!


Sugar Makes You Sick!

Think of sugar as a direct avenue into your fat cells causing those awful symptoms of bloat, weight gain, and those crazy mood swings! Don’t believe me? Here are some sugar facts:

  • Fat free mayonnaise is 23% sugar while whole egg mayonnaise is just 2.2% sugar.
  • Low fat yogurt is 15% sugar while full fat yogurt is just 4.7% sugar.
  • Barbecue sauce is a whopping 54% sugar. Mustard is less than 1% sugar.

Any product with more than 4.7% sugar includes added sugar. If you purchase foods that include less than 4.7% sugar, it’s natural, and that’s the better choice.

Read the Labels

Now that you know the ugly truth about fat free and low fat, you need to start reading labels before you purchase packaged foods. Label reading is key when it comes to making a decision of whether I’ll ingest foods or not!

Start by knowing some of the keywords you should look for and avoid purchasing foods that include these ingredients:

  • Corn syrup
  • High fructose corn syrup
  • Evaporated cane juice
  • Fruit pulp
  • Fruit puree
  • Fruit juice or fruit juice concentrate
  • Blackstrap molasses
  • Diastase
  • Treacle
  • Sorghum syrup

What do these ingredients have in common? They’re all unnatural forms of added sugar, and you’re likely to find them on the labels of fat free and low fat foods.

And beware—just because a label says “natural flavoring” doesn’t mean a thing. When “natural” is followed by “flavoring,” there is nothing natural about it at all!

3 Simple Tips to Eat Fat Free and Low Fat Naturally

My go-to practice for eating Simple Clean and Whole is this: NO FAT FREE OR LOW FAT. Here are three tips to help you do it, too:

  • Only eat foods with seven ingredients or fewer.
  • At least 80% of the foods you eat should come from healthy soil, sun, and water.
  • Stay on the perimeter of your supermarket for at least 80% of your food shopping as that’s where meats, produce, and dairy items are found. The other aisles are filled with boxed and other packaged foods.

Once you start to take sugar out of your daily life, your taste buds will shift, and I promise you’ll find the pure joy in the natural sugar that comes from fresh fruit!

A Delicious, Sweet Treat Recipe with Nothing from a Box

Speaking of sweet and natural sugar, I want to share a delicious recipe with you from Heather Cox at EatRealFoodNYC.com for Baked Cherries with Chocolate, Coconut and Almond Crumble. It’s so good!

Heather is also the owner of the Treehouse Retreats in East Hampton, NY where I’m hosting A Day in the Life of YOUR Truth Retreat in July. The retreat is already sold out, but stay tuned because I’ll offer more retreats in the near future. Be sure to follow the Simple Clean and Whole Facebook Page so you don’t miss anything!

Baked Cherries with a Chocolate, Coconut and Almond Crumble

(serves 2)

4 cups of frozen cherries

1 big tablespoon of cacao powder

1 cup of shredded coconut (I use unsweetened)

1 cup of raw almonds (you can use oats if you want to keep it nut-free)

1-2 tablespoons of honey

2 tablespoons of coconut oil

Dash of vanilla

Pinch of sea salt

  1. Preheat oven to 400F (200C).
  2. Arrange the cherries in 4 small ramekins and place in oven for about 15 minutes.
  3. Throw the nuts into a food processor and pulse until chopped but still crunchy.
  4. Add to a bowl with the cacao powder and coconut and mix together.
  5. Melt the honey and coconut oil over low heat until mixed. Pour into the dry ingredients and mix together.
  6. Pull the cherries out of the oven and evenly spread the mixture on top.
  7. Return to the oven and bake for another 10 minutes or until the top is crispy.
  8. Serve with a dollop of coconut cream or goat cheese.

That’s all there is to it! In less than 30 minutes, you’ll have a yummy treat without all of the