Tuesday, December 31, 2013

21 Day Fix Coming in February!!

Oh my gosh, since I first heard about this program last Fall, I've been totally intrigued. This, my friends, will be a total game changer. Why do most of the challengers quit? Because they don't "see" results fast enough to stay motivated and they leave the game early....

Well, no more!!...check out this promo video!!

Here is a fellow Beachbody coach's results from 21 days in the test group. O.M.G. I cannot wait for this to be released! Who's with me?

Monday, December 30, 2013

New Year, New You Challenge

I almost don't even want to say it, but it's true.  Christmas is actually over!  I mean seriously I have spent the last 3 months brainstorming gift ideas, shopping for the perfect present and prepping for all the holiday parties.  Then, just like that, in a blink of an eye it's over!  I have to say that this has been the best Christmas ever!  Lots of great presents, the kids were totally into it this year and we have been blessed with many miracles this Christmas season.  I am totally inspired and excited to start 2014 with a bang.  The ideas are flowing in my mind on how I can help others next year to reach their own health and fitness goals.  I am about to launch a brand new "New Year New You" Health and Fitness Group.  Here's the juicy deets...  

So what is this health and fitness group you ask???  Well, it's a program that I have created to help you reach your own personal health and fitness goals.  No longer will we say to ourselves, "I will start on Monday."  or "2013 is the last year I resolve to lose weight."  or "No more muffin top."  You are not going to make a new years resolution and then not follow through with it.  I see it all the time.  People start out January 1st strong.  They go to the gym, they eat healthy and week 1 and 2 are great.  But by week 3 and 4 the gym becomes empty and you slide back into your old ways.  February 1st rolls around and you throw up your hands and tell yourself that you are just destined to be this way forever.  You find excuses like you are too busy or something else gets in the way.  YES I can totally identify because this used to be me.  I did the same thing.  I committed to a one year gym membership because I was 100% sure I was going to stick with it this year.  Then, I went to the gym for a while, didn't see jaw dropping results in the first few weeks and I didn't change my eating habits so I made excuses and eventually bailed out.  But, I paid for an entire years membership despite my shotty attendance. 

So, the moral of the story is that I am not going to let you do that!!!  The one thing that I love about Beachbody is that they hook you up with a fitness program that meets your needs. There are options for every single person no matter if you are a beginner or you are advanced.  There are options if you are a Zumba cardio type person or if you like strength training or fall somewhere in the middle. There are options if you are short on time or if you don't really mind working out for over an hour.  I feel pretty confident that no matter your ability level I can hook you up with a program to meet your needs.
Clean Eating Support Group
Clean Eating

So, that's the first step!  Workout! Then, nutrition!!!  Nutrition is 80% of your weight loss results.  I talk about it all the time because it was always the missing piece for me.  I could cardio myself to death but never eat right so I was always frustrated with my results.  I mean, I thought I was eating right when I choose the 100 calorie pack of oreos vs the real thing or diet coke vs regular.  But what I was missing was the fact that it wasn't really healthy at all and it wasn't adding nutritional value and I was feeling worse instead of better.  It wasn't until I embraced Clean Eating that my results drastically changed.  I finally have muscle definition, energy, and I don't feel like I am starving.  So, my job is going to be to teach you how to not diet, but how to create a healthy lifestyle with whole, nutritious foods that you don't have to search all over God's creation for.

The last piece is Shakeology.  It's not a weight loss shake but instead it's a total meal replacement shake. It's not a protein shake its a well balanced meal that is equivalent to 6 salads in one glass.  It has been the one thing that keeps me full, tastes really good and has saved my rear a thousand times when either I didn't make it to the grocery store or I was in a hurry and needed a quick meal.  What was once a run thru the drive thru is now a shaker cup and a scoop of Shakeology!  I feel better, I look better and honestly it's worth every single penny!  It keeps me healthy and its at least one meal a day that I do not have to think about.  I'm at my weight loss goal now but I still drink it every day because it has everything that my daily multivitamin should have!  

You also get access to a closed online accountability group.  This is where you will have 24/7 access to me as your coach.  Everyone starts their workouts on the same day, checks into the group daily and gets my support and guidance. Every day you log into the group and their is either a tip, recipe, motivation or information from me!  I will teach you how to handle everything from creating a meal plan, giving you recipes that your kids and husband will eat, to emotional eating, handling temptations, traveling, eating out, cravings and more!  You will get the entire whole body lifestyle transformation!  All you have to do is commit to the program and finish it! and I can help keep you on track as long as You check in each day and rate your day and post how you did in our private group. That's it!
Challenge Group Testimonies

So does this sound like something you would like to do?  Are you ready to make a lasting change that isn't a quick fix or crash diet?  Are you ready to truly change your life and your body at the same time? If so then fill out the application below to be considered for my New Year New You Challenge Group starting on January 6th, 2014.  Don't delay the last day to register is January 1st, 2014!!!!   
Ready to get started right away to guarantee to your spot? You can check out the available Challenge Packs right here and if you're willing to commit to the entire 90 days, I can even get you a coach discount for free before you place that first order...you can text/call me 717.331.9190 or hit me up on Facebook
Limited availability so that all customers get individualized attention to their results.

Baked BBQ Chicken Mac & Cheese

This recipe is the best!! Kid tested AND Mom approved ;) 

2 cups cooked whole grain, high fiber pasta or rice pasta
1 cup cooked chicken

Cheese Sauce:
1 cup unsweetened almond milk
1 cup reduced fat cheddar shredded
1/2 cup Clean BBQ Sauce
1/2 tsp garlic powder
1/2 tsp onion powder
Pinch of salt and pepper
1/2 cup plain low fat Greek yogurt

1/4 cup reduced fat cheddar, shredded
1/4 cup shredded mozzarella cheese
2 TBSP parmesan cheese
1/4 cup panko bread crumbs
1/4 cup diced green onions


Preheat oven to 425 degrees. Spray a 9×9 or 8x8 baking dish with cooking spray. Set aside. (If you haven’t already cooked the pasta, do so according to package directions, and rinse and drain.)

In a saucepan add everything for the cheese sauce together, except for the Greek yogurt, cook over medium low heat, stirring until cheese melts. (Do not bring to a boil). Turn off heat, and stir in yogurt. Add cooked pasta and cooked chicken and stir until pasta is covered in cheese sauce.

Pour everything into the baking dish, sprinkle cheese, bread crumbs and green onions on top. Bake for 15-20 minutes or until cheese begins to melt and turns golden brown!

Servings: 6
Serving size: About 1 cup 

My calorie calculations are according to the products that I use and looked up on www.myfitnesspal.com. Your calculations may vary.

Per Serving:211 calories14g carbs12g fat16g protein1g sugar

Clean BBQ Sauce

Clean Eating BBQ Sauce

(Makes approximately 10 servings)


  • 1 (15 ounce) can tomato sauce – no sugar added
  • 1 (6 ounce) can tomato paste – no sugar added
  • 1 teaspoon low sodium soy sauce or coconut aminos
  • 2 teaspoons cumin
  • 1 teaspoon paprika
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 4 tablespoons unsulfered molasses
  • 3 tablespoons honey
  • 3 tablespoons balsamic vinegar


  1. Combine all ingredients together in a medium mixing bowl and mix well using a whisk.
  2. Use as you would any other bbq sauce!
Nutritional Content:
(Data is for 1/4 cup)
Calories: 74
Total Fat: 0 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 248 mg
Carbohydrates: 19 gm
Dietary fiber: 1 gm
Sugars: 13 gm
Protein: 1 gm
Estimated Glycemic Load: 10

Sunday, December 22, 2013

My Clean Eating Meal Plan/Prep

I’ve been asked about my Sunday afternoon food prep ritual so here it is!
This is how I’ve always done my meal planning since starting in July and it has worked great for me so far. Keep in mind I have 4 small children (ages 6 and under), work full time, own a bakery and am the lead cake decorator. I simply don’t have the time or energy to make elaborate meals. Once a week I try to go through Clean Eating Magazine, or through various web sites and blogs to find an original, fun recipe to impress my husband and kids and then add it to our little meal planner.

It’s ridiculous and just not possible for me to be elaborate with my meal planning with 4 kids. So to save time, I’m not making a new meal every night. Instead, I’m making 3-4 new meals per week and the other nights are for leftovers or for meals that I’ve prepped on Sunday. Now I give myself an hour every Sunday night to prep my choice of one protein, side and snack to have on those nights where I’m not trying something new from recipe land.

Every week I’ll vary between the list and make just enough of a protein, side and snack to last throughout the week for breakfasts, lunches, snacks and dinner. It’s really helped cut down on food prep in the kitchen, even more so now that I’ve learned a few sneaky tricks. Here’s just a sampling of the list I choose from to prep on Sundays:

Grilled Chicken (used for various dinners, salad topper, chicken salad sandwiches, etc.)
  • Grill 5-6 chicken breasts, season with olive oil, salt + pepper. Chop breasts in halves.
Grilled Fish (used for various dinners, salad topper, etc.)
  • Grill 5-6 filets, seasoned with olive oil, salt + pepper

Roasted Vegetables (used for dinner side, or scrambled with eggs for breakfast)
  • Mix a bag of frozen vegetables with 3 red potatoes cut into chunks, season with olive oil, salt + pepper, thyme. Roast when needed.

Roasted Spicy Sweet potatoes (used for dinner side)
  • Cut 2 large sweet potatoes into chunks, season with chile powder, paprika, garlic, cumin. Roast when needed.
Plain Salad
  • I normally just buy one of those Organic Mixed Greens and a bag of spinach, mix the two together and dump it all into my salad spinner. I’ll add various toppings when I need them later.
Black Bean, Corn, Tomato Salad (I use this as a side, or mixed with eggs in the morning, or I’ll blend everything together to make a burger patty for lunch.)
  • Mix one can of black beans, 1/2 cup frozen white corn, 1 can of low sodium organic diced tomatoes (drained), and 1/2 sauteed onions.

Homemade Greek Fro-yo
  • Recipe to come! This one deserves it’s own post ;)
Homemade Granola

  • I’ll alternate between garlic hummus, sun dried tomato hummus, broccoli pest hummus, and/or roasted red pepper hummus. To make the base, I’ll mix 1 can of garbanzo beans, 1 tbs tahini paste, 1/3 lemon juice, 1/4 olive oil, 2tbs minced garlic, 1/4 of the garbanzo bean juice. Then I’ll either add packaged sun dried tomatoes or roasted red peppers. The broccoli pesto is something I’ll share later. Quick and easy!
Veggies or Fruit (for dipping)
  • I’ll cut carrots, celery and bell peppers to use for dipping into hummus, greek yogurt ranch or cottage cheese.
So for example, this week I’m using a lot of chicken, hummus, salad and roasted veggies for my meals. Therefore, tonight’s prep consisted of just that – here I have the roasted veggies, hummus, salad and grilled chicken all ready for the week!

I also have everything planned out using a doc I created:

But the whole prep usually takes me 45 minutes to an hour total which isn’t bad at all. I take a lot of short cuts like using frozen veggies to avoid all of the chopping and dicing. And if you’re wondering about the nutritional content of frozen veggies, never fear. Frozen vegetables can actually be more nutritious then the “fresh” ones that sit at the grocery store or market. Frozen vegetables are picked when they’re at their peak, then flash frozen to avoid losing most of their precious nutrients. And as I always say, frozen veggies are better than no veggies.
So that’s my clean eating food prep process! Now I have everything I need throughout the week so I’ll be able to spend less time in the kitchen…and more time with these cute little guys --->


Saturday, December 21, 2013

Parmesan Crusted Pork Chops

I am a creature of habit, so I tend to stick to what I love and know that my family loves too. When I try new recipes it is usually the basics of chicken or turkey. My husband and I have never really been huge fans of pork (unless if it is a huge ham on Christmas, then my hubby is all over it! ;) ) but we really don't eat much pork. Well, I came across this recipe not too long ago and decided to try it because we were really getting sick of the same meals over and over again. Well, let me tell you.. it was a HIT! My kids asked for seconds and my hubby really enjoyed them too. We paired them with some brown rice and asparagus and we all ate it up! So good and super easy!

  • 3/4 c parmesan cheese
  • 1/4 tsp basil leaves
  • 1/4 tsp garlic powder
  • 1/4 tsp dried orgeno
  • 1 dash black pepper
  • 1 dash salt
  • 1/4 tsp thyme leaves
  • 1/4 cup dijon mustard
  • 2 tbsp olive oil
  • 2 lbs pork chops
  • Preheat oven to 400 degrees.
  • Line baking sheet with parchment paper or wax paper.
  • In a small bowl whisk together mustard, oil, and spices.
  • Season the 4 pork chops with pepper, then brush both sides of the chops with the mustard mixture.
  • Press the grated cheese into both sides of the chops.
  • Place the chops on the prepared baking sheet. Bake for 15 to 20 minutes. The coating should be browned and slightly crispy and the pork should be cooked through.
  • REMEMBER: If you don't like pork then you can also use this recipe with boneless chicken breasts instead of pork chops.

Friday, December 20, 2013

Clean Spaghetti

I know how much people love spaghetti, so what better way than to replace your noodles with veggies?!? Yes, no need to have the heavy carbs in the evening.. you can now make spaghetti squash as a replacement and its SO easy!!
Get ready for a simple, healthy recipe that the family can all enjoy together!

Spaghetti Squash- I had no idea what it looked like, so here it is for when you want to purchase at the grocery store!

1 medium spaghetti squash
1 12 oz can diced tomatoes
1 12 oz can organic tomato sauce
1/4 cup Parmesan cheese
Pepper and salt to taste
*4 oz piece of baked chicken for protein to complete meal

Cut Spaghetti squash in half length ways and place upside down in microwave on a paper towel and cook on high for 10 min.
Preheat oven to 350 degrees
Once Squash is done, take out and let cool for 5 min and then fork out into a dish
Drain tomatoes and pour on top of spaghetti squash in dish
Pour sauce over top
Sprinkle Pepper and salt to taste
Mix ingredients in dish slightly with fork
Sprinkle Parmesan cheese on top
Put in oven uncovered for 15 min
Take out and let cool before serving
* To add some protein, add a 4 oz piece of baked chicken on top!

**Recipe courtesy of Deidra Penrose

Lemon, Mint and Cucumber – The Delicious Detox

If you are feeling sluggish, bloated and perhaps your skin’s not as clear as usual, jump right in and start doing this detox. You can make it a regular thing or as a two-day detox, either way it’s a win win.

A few of the many known benefits of including lemon, mint, and cucumber water in your everyday diet are :
Weight Loss? Don’t mind if I do – Lemons are said to curb hunger pangs thereby reducing trips to the fridge and pantry between meals.
Goodbye Heartburn – Known for their digestive benefits, lemons help flush out toxins and impurities from our system. Say goodbye to constant heartburn and indigestion.
Bloating Begone – Both lemons and cucumbers are diuretic so your body does not retain excessive water making you feel less bloated. Cucumbers are also very high in fibre which again helps the flushing out process as explained in point 2.
Get The Glow -Who doesn’t want flawless skin? Drink the magic potion, your skin will go all clear, fresh and radiant. I promise.
Got you hooked haven’t I? Alright without further adieu, here is the recipe to the aforementioned magic potion.

You will need :
  • 2 litres water
  • 1/2 cucumber sliced
  • 12-14 mint leaves
  • 1 lemon sliced into rings
Next :
  • Mix all the ingredients together in a jug or a pitcher and refrigerate over night. This allows all the flavours to perfectly infuse.
*Start with a single glass first thing in the morning and build up as you go. It is soooooo refreshing!!

Wednesday, December 18, 2013

Cookie Dough Greek Yogurt

Protein Pancakes with Raspberries & Cream

The ingredients are simple and it was easy to make but my pancakes look NOTHING like the picture LOL. I mean honestly, she had to of made at least 10 batches before she got it right. I even messaged her on Instagram to get her secret for perfect looking pancakes!!!

But despite the look of them, the taste is out of this world. I mean ridiculously good!!! I add a little honey to the cream topping because I wanted more sweetness. But the almond extract was just what it needed!! You have to try this recipe!! It will CHANGE your LIFE Ha!!!

Pumpkin Pancakes

These are my fav! Perfect anytime, but especially for the fall season!


6 egg whites
1/4 cup canned pumpkin
1/2 cup cottage cheese
1 tsp. vanilla
1 cup whole rolled oats
1 tsp. pumpkin pie spice
Real Maple syrup.

Mix all ingredients together. Spray pan with clean cooking spray and make pancakes! Top with maple syrup!

Zucchini "Pizzas"

This would be great as an appetizer or an ideal lunch. Even so, this is only a recipe in the very loosest sense of the word, because anything you like on pizza could be cooked on top of a thick slice of grilled or broiled zucchini. I'm a pepperoni girl, so of course I had to have that, but the topping options are endless here. Admittedly, this is not a pizza in the truest sense of the word, but if you'd like pizza flavors with a "crust" that's gluten-free, low-glycemic, and low-carb, this is an idea you may end up liking just as much as I did!

Grilled Zucchini Pizza Slices

--large zucchini slices, cut 3/4 inch thick (see recipe notes)
--olive oil, for lightly brushing both sides of pizza and oiling grill grate
--pizza sauce of your choice (I used canned red sauce, but you could also use Basil Pesto or white sauce. Extra sauce can be frozen for later. Choose sauce with the lowest grams of sugar for the South Beach Diet.)
--grated cheese (I used a blend of low-fat cheese called "pizza cheese," but you can use any cheese you'd enjoy on pizza.
--pizza toppings of your choice

(I used low-fat turkey pepperoni, but you can also use sauteed mushrooms, Canadian bacon, cooked sausage, caramelized onions, sliced olives, anchovies, sauteed bell peppers, or any other toppings you'd like on pizza.)

I used an over-sized 8-Ball zucchini to make my pizza, but any large zucchini could be used here. You may want to slice it lengthwise if it's a long zucchini. (I wouldn't use the enormous zucchinis that are mostly seeds inside.) I do like the Muir Glen Organic Pizza Sauce I used in that recipe, but this time I didn't want to drive to Whole Foods, so I was pleased to discover that this sauce from my neighborhood grocer also only had 3 grams of sugar per 1/4 cup.

Cut slices of zucchini about 3/4 inch thick, then brush both sides lightly with olive oil.

Grill the zucchini slices on one side for about 7-8 minutes, or until there are some grill marks and the zucchini is starting to get tender. (If the slice has one side that's larger, grill that side first so it's the top of the pizza.) If you don't have a grill pan, this could definitely be cooked under the broiler.

Remove the zucchini slices from the grill pan and put on a cutting board with grilled side up so you can carry them into the kitchen to add the toppings.

I put about 1 T pizza sauce on the top of each zucchini slice, but the amount will depend on how big your slices of zucchini are. You can heat the sauce if you'd like, but next time I might not bother. (I think Basil Pesto or some type of white sauce would also taste great on this.)

Then put other toppings as desired on top of the sauce. I added a pinch of pizza cheese, a few slices of turkey pepperoni, and then a slight sprinkle of additional cheese.

Then put the topped pizzas back on the grill pan (or under the broiler) and cook for 7-8 minutes more (Check them every few minutes to see when the cheese is melted and the toppings are lightly browned, especially if you're using a broiler.)

Remove pizzas from the grill pan and serve hot!     (I doubt this would reheat that well, but if anyone has leftovers and tries reheating it I'd love to hear how it works.)

This "pizza" will be a hit with zucchini-loving adults who like pizza.  Evenyour kids will like these!



Layered Hummus Dip

As the holidays are quickly approaching you and I both know that you cannot become a hermit in your house avoiding all holiday parties because you are afraid of what is going to be served. Just because you are changing over to a healthier lifestyle doesn't mean that you have to deprive yourself of all the things that you love and look forward to. What you do need to do is pick and choose what is most important and then keep on track the rest of the time. You can absolutely have your cake and eat it too! It just takes some thought and practice.

So over the next few weeks I am going to be sharing with you some of my absolute favorite recipes to serve at a get together or take to a party! I hope this makes your holiday parties a little healthier.

What I tend to do is take something that I can eat so that I can load up on my stuff and I know I have a healthy option! SNEAKY SNEAKY!!!

1 box 5oz of tabbouleh
2 tbsp olive oil
1 cup diced cucumber
1 cup diced and seeded tomato
2 tbsp lemon juice
1/2 tsp salt
1/4 c fresh parsley chopped
(2) 10oz containers of hummus ( I prefer Sabra)
8 oz crumbled feta cheese
Food should taste good tortilla chips

Make Tabbouleh according to the package directions.
Add olive oil, cucumber, tomato, lemon juice, salt and parsley and fluff with a fork.
Spread hummus into the bottom of a 9x13 dish, scatter half of the feta cheese on top.
Layer on Tabbouleh mixture and sprinkle remaining feta cheese on top and refrigerate.

Cranberry Walnut Chicken

Ingredients-½ teaspoon salt
¼ teaspoon pepper
6 (boneless skinless) chicken breasts
¼ cup olive oil
2 cups fresh or frozen cranberries (divided)
2 cups unsweetened apple sauce
1/4 cup raw honey
1 cup finely chopped walnuts
2-3 teaspoons cinnamon
Cooked brown rice

Place olive oil in a large skillet; brown the chicken well on both sides, seasoned with a bit of salt and pepper. Remove chicken and place in a baking dish. In the same skillet, add the cranberries, applesauce, walnuts and cinnamon. Cook and stir over medium-high heat until the cranberries burst, about 5 minutes. Add mixture to top chicken in baking dish. Cover and place in oven. Cook at 300 for about 75 minutes. Serve over cooked brown rice. This recipe is low heat and slow cooking. Enjoy!! What is a recipe that you have found that is clean yet the entire family enjoys?

Breakfast Tortilla Roll Ups

This is a recipe that is very easy to double depending on who wants breakfast in your house that morning.

2 large eggs
2 large egg whites
1/4 cup of bell peppers
1/4 cup of chopped scallions
1 plum tomato chopped
1/2 teaspoon of pepper
1/2 teaspoon of hot sauce
1/4 cup of shredded reduced fat sharp cheese
2 100% whole wheat flour tortilla wraps

Spray a large nonstick skillet with olive oil and set over medium heat. Add peppers and onions and cook for about 3 minutes, then add tomatoes. Beat the eggs, egg whites, & pepper together in a medium bowl. Spray the skillet with olive oil and set at medium heat. Then add egg mixture and cook while scrambling the eggs. Remove from heat and add vegetables, cheese, & hot sauce. Place in shells and roll up! Enjoy!

Clean Eating Salad Dressings

Strawberry Poppy seed Dressing

  • 1/3 cup Agave
  • 1/4 cup raspberry vinegar
  • 2 tablespoons orange juice
  • 1/2 teaspoon onion powder
  • 1/4 cup of fresh strawberries( you can use frozen it will cause the dressing to be a little more thicker)
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground ginger
  • 1/3 cup canola oil
  • 1/2 teaspoon poppy seeds


In a blender, combine the first seven ingredients; cover and process until blended. While processing, gradually add oil in a steady stream. Stir in poppy seeds. Chill until serving.Yield: 1 cup.
Avocado Ranch Salad Dressing
  • 1/4 cup ripe avocado
  • 1/4 cup Greek Yogurt
  • 1/4 cup low fat sour cream
  • 1 tablespoon almond milk
  • 1 1/2 teaspoons distilled white vinegar
  • 1/8 teaspoon salt
  • 1/8 teaspoon dried parsley
  • 1 pinch dried dill weed
  • 1/8 teaspoon onion powder
  • 1 pinch garlic powder

Mash avocado in a bowl, then stir in yogurt, sour cream, almond milk, and vinegar. Sprinkle with salt, parsley, dill, onion powder, and garlic powder. Stir until well blended, chill until ready to serve.

Creamy Garlic Dressing

1/2 cup extra virgin olive oil
1/4 cup apple cider vinegar
3 cloves garlic, crushed
3 tablespoons fresh lemon juice
2 tablespoons chopped fresh parsley
1 teaspoon salt
1/2 teaspoon Dijon Mustard
1 tablespoon unfiltered honey or raw agave nectar

Place all ingredients in blender and blend on medium high for 30 seconds or until well mixed. Store in airtight container in refrigerator. If dressing solidifies when cold, let sit at room temperature until liquid. Makes 8 to 10 servings.
Homemade Honey Mustard Dressing
  • 1/4 cup of Greek yogurt
  • 1 Tablespoon of mustard
  • 1 Tablespoon of honey
  • 1/2 Tablespoon of lemon juice


In a small bowl, whisk together the Greek Yogurt, mustard, honey, and lemon juice. Store covered in the refrigerator, makes 2 servings.
Homemade Blue Cheese Dressing
  • 1 cup crumbled blue cheese
  • 1 cup Greek yogurt
  • 1 cup low fat sour cream
  • 2 teaspoons lemon juice
  • 1 teaspoon hot pepper sauce
  • 2 teaspoons Worcestershire sauce
  • 2 tablespoons chopped fresh parsley
  • 1 tablespoon honey
  • 1 teaspoon ground black pepper
  • 1 teaspoon sea salt


In a large bowl, whisk together the blue cheese, Greek yogurt, sour cream, lemon juice, hot pepper sauce, Worcestershire sauce, parsley, honey, pepper, and salt. Chill until serving, makes three cups.

Lemon Poppy Seed Dressing


1 tsp lemon zest
4 TB lemon juice
4 TB white wine vinegar
4 TB stevia ( I think I may have only used 3)
2 TB olive oil
2 tsp poppy seeds

Here is a list of just a few popular dressing that you would normally buy, but by replacing them with healthy homemade dressings your saving yourself from a ton of unwanted garbage.
Recipes Courtesy of Rachel Fledderman 

Quinoa Salad

It's Sunday and time to get together with family for an afternoon get together. This is a great easy summer dish and to be able to use what ever veggies you picked up at the local farmers market, grocery store, or your own garden. These are the items I started with:

1 cup of zucchini
1 cup of tomatoes
½ cup yellow peppers
½ cup green beans
½ cup of carrots
Teaspoon of pepper
3 tablespoons of olive oil
2 table spoons of Agave
Fresh parsley and basil
1 ½ cups of quinoa

Start by washing your veggies and cutting to the size you desire. Bring 2 1/2 cups of water to a boil add quinoa and bring heat down to low and cover pan with lid.
Simmer for 15 minutes, take off burner and cool. Once cool toss all ingredients in a bowl and refrigerate. When ready to serve give a quick toss to all ingredients.

Spinach Dip

I love, love spinach dip but the traditional spinach dip is loaded with cheese and heavy cream. This recipe still has great flavor and also a healthier choice.

  • 15 oz. can of Cannellini Beans
  • Juice from one lemon (about 3 tablespoons)
  • Tablespoon of minced garlic
  • 2 tablespoons of hot sauce
  • ½ teaspoon of salt
  • ½ teaspoon of pepper
  • ½ lbs. of frozen spinach
  • 2 tablespoons of olive oil
  • ¼ cup of parmesan cheese (optional for topping you can leave it out and have this dish dairy free)
  • 5 whole wheat shells

Pre heat oven to 400 degrees

Cut shells into chip size (using pizza cutter) take 1 tablespoon of olive oil and coat chip with oil. Place on cookie sheet and bake for 15 minutes (flipping after 7 minutes).

Place first 6 ingredients in food processer and blend well. Take a small nonstick pan placing 1 tablespoon of olive oil and frozen spinach warming up spinach and incorporating olive oil with it. After about 5 minutes add to the pureed dish and stir. Top with parmesan cheese, serve either warm or cold and stores well up to 6 days.


Clean Eating French Onion Dip

This is a great recipe if your someone that likes you "chips and dip" but does not want to send your diet right out the window but still needs a crunch. You can have this dip with vegetable or make your own homemade potato chips.

1/2 cup of onions chopped (leave a few to place on top of dip- I use green onions on top)
1 tablespoon of olive oil
1 tablespoon of balsamic vinegar
1/4 teaspoon of salt
1/4 teaspoon of pepper
8 oz. Greek yogurt
1/2 teaspoon of low sodium soy sauce
1/2 tsp. dried thyme

Preheat oven to 450 degrees. Toss together oil, onions, vinegar, salt, & pepper on a nonstick baking sheet. Bake about 15-18 minutes or until onions are browned. Transfer mixture to a medium sized bowl and cool.

Place Greek yogurt, soy sauce, & dried thyme in bowl and mix. Once other mixture is cool combine and top with a small amount of green onions.

Homemade Potato Chips
Pre heat oven to 400 degrees
Cut shells into chip size (using pizza cutter) take 1 tablespoon of olive oil and coat chip with oil. Place on cookie sheet and bake for 15 minutes (flipping after 7 minutes).

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Clean Crockpot Hawaiian Chicken

I have to say that this is one of my new, all-time favorite chicken dishes. With only 4 ingredients, it’s so easy and so versatile. You could pair just about any fruit or veggie with this and it would taste amazing! Plus, the salsa I used (Salsa Autentica from Trader Joe’s) ended up tasting more like barbecue sauce than salsa. Incredible! I've also served it over quinoa or brown rice for variation too!

(Makes 4 servings)


  • 2 large chicken breasts, boneless and skinless
  • 1 (12 ounce) jar of your favorite clean salsa
  • 4 small raw zucchini, halved, quartered, then sliced (shredding works too)
  • 1/4 medium, fresh pineapple


  1. Turn on slow cooker to the low setting and put in the chicken and salsa. Cook for about 4-6 hours. Slow cookers vary, so base the time on that. The chicken should fall apart easily when finished.
  2. Shred the chicken using two forks and mix in your raw zucchini and fresh pineapple.

Recipe Courtesy of The Gracious Pantry