Berry Cinnamon Chia Seed Pudding

chia-seed-breakfastBreakfast always tastes better in a wine glass right? Here is our protein packed Chia Seed pudding recipe. Sweetened with berries and we’ve added some anti-inflammatory cinnamon to it for a little boost for the joints and ligaments. 1 Tablespoon of chia seeds equals 6 oz of chicken in protein so if you’re looking to substitute some of the meat you’re consuming then chia seeds are the perfect option. Remember if you eat your protein first that helps stabilize the body’s blood sugar levels! So remember to go for the protein first! And if you want to substitute different fruits feel free!:)


  • 1 Tbsp chia seeds
  • 1 C unsweetened coconut milk
  • 1 tsp ground cinnamon
  • 1 tsp ground nutmeg
  • 1/2 tsp local honey
  • 1 kiwi- peeled and sliced
  • 3 gooseberries
  • 2 figs
  • 5-6 fresh raspberries
  • 5-6 fresh blackberries
  • 1/2 tsp cacao nibs


  1. In a bowl or jar, add chia seeds, cinnamon, nutmeg, and milk and stir well. Let sit until the chia seeds absorb the milk.
  2. Once you have a pudding consistency. Top with cacao nibs, fruit and honey.
  3. Grab a spoon and dig in!




Summer Roasted Corn & Edamame Salad with Old Bay Lemon Vinaigrette!

old bayA little tribute to my baby brother who was just home visiting and with all my private dinners this summer he’s been my go to guy for some different recipe ideas to match up with my menus. This is one he tossed out and told me to make it my own so here it is! Totally a summer salad, probably one of the best ever!! It has a touch of the Eastern Shore. If you’re a Maryland girl like me or live in the Mid Atlantic area you’ll know what I mean as soon as you as you check on the ingredients list.

Loaded with fresh summer veggies, corn, peppers, tomatoes, etc. This will be an easy go to side for your cook outs, picnics, and special events through the rest of summer and going into fall!!!


  • 4 ears of corn-shucked
  • 1 bag of edamame- hulled/shelled
  • 3 cloves of fresh garlic-peeled and chopped finely
  • 10-15 cherry tomatoes- quartered
  • 3 small sweet peppers- chopped


  • 3/4 C Olive Oil
  • 1 Lemon juiced
  • 1 1/2 Tbsp Old Bay Seasoning
  • Fresh Ground Pepper

Directions: Pour all ingredients into a Mason jar and shake well!

Directions for the salad:

  1. Preheat grill- set medium to high heat
  2. In a baking pan, drizzle oil to keep veggies from sticking. Spread out edamame and chopped garlic. Salt and pepper well and place on the grill. Keep stirring to avoid burning, but you may like the char on your veggies for added taste! About 10 minutes
  3. Lay corn on the grill as well and allow corn to char or blacken in parts. Don’t let the whole cob burn just a little roasting. About 8-10 minutes. Make sure to turn on all sides.
  4. Once the corn is done, let it cool and remove corn from the cob. Easiest way is to stick the cob in a bowl and then run a knife down it to cut off the cob. It will catch in the bowl.
  5. Add garlic, edamame, tomatoes, peppers. Top with dressing and mix well. Serve warm or refrigerate to chill!




Summer Brussels Slaw with Poppy Seed Dressing

Brussels 2


Great summer slaw! Perfect for those long hot days and when you just need something light on the belly! The Poppy seed dressing makes it refreshing. Really quick to make! Double the recipe and you’ll have lunch for a couple of days!!





  • 1 package of Brussels sprouts-Chopped finely
  • 1 small head of Radicchio-Chopped finely
  • 1/4 cup sliced almonds
  • 1 Shallot-finely chopped
  • Sea Salt-pinch
  • Fresh Ground pepper


  • 1 tsp ground mustard
  • 1/2 C white vinegar
  • 1/3 C sugar
  • 1 tsp sea salt
  • 1 tsp grated onion
  • 1 C olive oil
  • 1 Tbsp Poppy seeds

Dressing Directions: In a blender or food processor, combine sugar, vinegar, salt, mustard and onion and process for 20 seconds. With blender or food processor on high, gradually add oil in a slow, steady stream. Stir in poppy seeds. Pour into a mason jar and keep in the fridge till you need it again.

Salad Directions:

In a large bowl, add Brussel sprouts, Radicchio, shallots, Salt and Pepper. Top with dressing and mix well! Then top with sliced almonds and indulge!




Refreshing Melon Smoothie!

13534427_607973452697889_543420832_nMan it is hot out!! Even at 8:00 am on the beach for Pilates on the beach classes it’s stifling. Need some thing light and refreshing for those super hot days??? This is the perfect summer smoothie! Loaded with antioxidants, this is the perfect refreshing drink for hot and humid days! Tastes just like summer and it’s good for you!! Enjoy!


  • 1 cup water
  • 2.5 cup watermelon
  • 1.5 cup cantelope
  • 1 spring of mint
  • 2-3 cubes of ice


  1. Add all ingredients into a blender and mix well.
  2. Pour into a mason jar and enjoy!!

Food Revolution Day 2016

2016 fr dayIt’s that time again! Food Revolution Day!! The perfect time to teach your kids, your neighbors kids, classmates, friends, and family the value of being able to prepare, cook, and enjoy a healthy, nutritious meal. Like I’ve said before teaching your children or our next generation how to cook for themselves is an asset to their health, livelihood, and longevity. It’s a skill that they keep for their lifetime and it could possibly save their health and allow them to live a long life, free of disease and illness. Every child deserves to be healthy.

Every year Jamie Oliver challenges his Food Revolution Ambassadors to go out and make a difference in the lives of the people around them by teaching the skill of preparing a recipe. Usually the focus is on the younger ones, since they will be our advocates as we age as well as their own. This year’s challenge was making your own omelette. That’s something my kids and I do personally at least once a week. So instead since I have access to my little crew of gardeners through my Farm Foodie Fitness Edible School Garden, I decided to visit my first graders and we made healthy smoothies using local strawberries, peaches, and blueberries that my kids and I harvested and froze from last summer. So we spent 45 minutes talking about health and wellness and then made killer smoothies! They loved it!

So, I’m challenging you all out there to make a difference in someone’s health this weekend and spend sometime in the kitchen teaching, showing, and preparing a recipe. If you want to take the challenge of the omelette, their easy and fun for kids to help in the kitchen. If you’re up for something else go for it! Make sure to check back in and let us know what you made and how it went. In the mean time, check out my crew of Food Revolutioners and if you’re looking for help or need some ideas with kids gardening and cooking. Check out my Kid’s gardening and cook book! You can grab a copy from our website!!

Happy Food Revolution Day! Here’s to Jamie Oliver for making a difference in all of us and the world! #foodrevolution



Teaching Basics to Our Next Generation

mbs esg16There are two things you can teach your kids that they can take with them forever no matter where they go and you know they’ll be able to live a longer, healthier lives. And you can also look at it this way, one day we will be relying on them to help us with our health and wellness at some point as we age, don’t we want them to be able to give us the best opportunity to heal, grow, and live longer healthier lives as well???

I get so excited to do this every year just to see their little faces get so involved and light up when they know the answer or have something to share. Mind you my garden is way behind this year, between a 5 month old added to my mix, a busy studio, (which is a great problem to have) and the continual and constant rain we’re getting; I’ve not been able to tackle the school garden yet. So on our rainy day yesterday I headed to my edible school garden, but of course we were inside with the Pre-K4, Kindergarten, and First Graders teaching them two basic fundamentals of survival… learning how to grow their own food and how then how to prepare it once it’s grown and harvested.

These two basic skills could mean life or early death for our next generation. We’re so on the go and running around we never slow down long enough to enjoy the time we have with our families, let alone eat a meal sitting down together, and to even think of growing some of our own food and then coming in and preparing it and skipping that nasty drive through or running to the next restaurant chain. We owe it to the next generation for them and ourselves (they will be caring for our health at some point in our later years) to teach the simple tasks of growing a vegetable or fruit and learning to how to prepare and cook something wholesome, nutritious, and make it still taste good!

It’s May now is the perfect time to get kids out in the dirt and teaching them how things grow, where food comes from, how they can be apart of it, how they can change their health and be in control of it. A lot of them think the food just shows up at the grocery store or to the restaurant. (kind of like we all thought our parents pulled dollar bills from the trees- if only right??!!)

Sometimes it’s a little overwhelming. Start small and if you want a little more help. Grab my kids cooking and gardening book from my site for some healthy recipes and how to start your own little garden with your favorite little one!

Here’s to healthy, happier, longer lives for our next generations!!


Gluten-Free Strawberry Coconut Pancakes

straw panSundays are my only day usually home with the family and with summer coming and the studio about to go buck-wild, sometimes I don’t even get Sundays with my favorite little people. But every Sunday the kids come jumping on the bed and ask what pancakes we’re making for breakfast. Usually I let them decide what to put in as the summer progresses, there is a lot more choices for fruits and goodies.

This time of year we are right on the cusp of local strawberries coming into play. So this time I decided as I rummaged through the refrigerator. Strawberries and coconut always go well together!! So here are is my new pancake recipe!!

Ingredients: Makes about 10 medium-sized thick pancakes

  • 1 1/2 C of Gluten-free pancake mix. (Trader Joe’s has a great one!) ( You can also make your own flour mixes, but a box already together is way faster and cheaper! Just read the label for good quality ingredients)
  • 2 eggs
  • 1/2 C of water (may need a little extra if it’s too thick)
  • 1/4 C of Coconut oil-melted down
  • 2 Tbsp Cacao Powder (secretly through this in again)
  • 1 container washing and sliced thin strawberries
  • 1 C unsweetened shredded coconut
  • Coconut oil or spray for the pan while cooking


  1. In a bowl add flour mix, eggs, water, cacao powder, coconut oil and mix well. Add more water if it seems too thick.
  2. Preheat and oil pan so pancakes will not stick. Keep heat on medium once the pan has warmed up.
  3. Scoop in pancake mix to the pan, whatever size you would like. Remember these will be thicker so make them a little smaller.
  4. Top with shredded coconut, and 3-4 slices of strawberries. Once the pancake begins to bubble you can flip them so they cook all the way through.
  5. Stack them high on a plate add some fresh berries to the side or top with a pinch of coconut flakes and a little pure maple syrup if you wish.
  6. Dig in and enjoy!

Get Your Garden On!! National Gardening Month

g seedsApril in National Gardening Month and already the month has flown by and I haven’t gotten too much gardening done! I’m planning on hitting it hard this weekend!! I do have some garlic and onions growing from last year and kale and lettuce have been in for a few weeks, but summer is right around the corner and I’m itching to get in all the fabulous summer veggies!

Weather in the Mid-Atlantic has been a little chaotic this month. 80 degrees the first 2 days of the month and then we wake up to a snow-covered ground the next day. Freezing temps at night and sunny 60 degree skies, and just yesterday was 84 and humid today we wake up to 50 with a chilly rain. Crazy temperatures like this make it a little hectic for gardening and can shock summer plants so be careful for the next few weeks, till it really starts to warm up.

Anyone starting a garden this year? Can even be just flowers! Remember you don’t need a huge space to grow a few things. You’ll be surprised what you can grow in a pot. Try herbs just to start off, or grab a large pot and grow your own tomato plants. Think you have a black thumb?? Try sunflowers they are so easy to grow and will always brighten your day. The biggest obstacle is keeping them away from the squirrels and the birds!!

Here’s to gardening and National Gardening Month! May yours be plentiful this year and bring you good health and some inner peace. (Here’s a little shot of Bearded Irises from Provence, France!!) 


Tropical Chia Seed Pudding

tropical chiaWoke up yesterday, on this spring April morning with a snow-covered ground, two kids with strep throat, a baby getting over a cold, and it was my only day off for the month to not have clients, run errands, have a meeting, and just be ALONE! Well needless to say that didn’t happen so while they were all nestled in their beds, I took a mini tropical vacation with my breakfast! These days I get excited if I can sit and eat my food, let alone use 2 hands. 🙂

So I needed a quick mood booster, energy restorer, and it had to be quick because once I’ve finally got my food ready to sit down and enjoy, there’s crying, fighting, or tears always in the background! So here’s to a mini getaway even if it’s just 10 minutes to eat and daydream that there’s no snow on the ground and you’re enjoying fruit from a tropical island!


  • 2 1/2 Tablespoons Chia Seeds
  • 1 C unsweetened Coconut Milk
  • 1/2 tsp raw honey
  • 1 Tbsp Unsweetened Shredded Coconut
  • 1/2 Tbsp Cacao Nibs
  • 2 Passion Fruit- fruit removed
  • 1 Kiwi- Peeled and sliced
  • 1 Tbsp dried Cranberries
  • 4 Organic Strawberries- sliced
  • 1 Tbsp Buckwheat Groats


  1. In a bowl- pour in chia seeds, then add milk. Wait about 5-8 minutes let the chia soak up the milk. Add honey and stir to make sure all is combined well.
  2. Start layering strawberries, kiwi, passion fruit, cranberries, coconut, and groats
  3. Sprinkle on the cacao nibs for a little chocolate flavor
  4. Grab a spoon and dig in!


Vanilla, Coconut, Chocolate Muffins

Choc muffins

Lately I seem to be on a chocolate and coconut kick. I’ve been putting them in everything from yogurt to pancakes and now I tackled muffins. I’m not too much of a baker but it was a rainy dreary day, I decided to make these along with the lasagna I put in for the kids dinner. (Which by the way I subbed the Ricotta Cheese and used blended down Garbanzo beans to make a paste instead! Cuts out the bad fat, real with the good fat and still enjoy comfort foods with out all the guilt!!) So if you need a chocolate fix and one that doesn’t leave too much guilt. These are your muffins!!

Makes 20-24 muffins


  • 2 Organic eggs
  • 2 Cups Coconut flour
  • 3 Tbsp Cacao Powder
  • 1/2 Tsp Gluten-free baking soda
  • 1/3 Cup Coconut Sugar
  • 1/4 tsp Organic Vanilla Extract
  • 1/4 Cup unsweetened Coconut Milk (may need a little more if batter is too thick
  • 1/4 Cup unsweetened shredded coconut
  • Pinch of sea salt


  1. Pre-heat oven to 200 degrees.
  2. In a bowl mix all dry ingredients together.
  3. Add in milk, egg, vanilla extract.
  4. Mix well until combined
  5. Using cupcake liners, spoon in batter.
  6. Bake for 15-18 minutes.