watermelon, cherry, wild blueberry smoothie

My Favorite Smoothie + FREE Green Smoothie Challenge!

Out of all the Wild Blueberry smoothies I’ve made (and let me tell you, I’ve made A LOT) this one is my favorite. It’s tangy. It’s sweet. And it’s super refreshing. It’s one of those smoothies you crave on a warm summer day.

Watermelon, Cherry and Wild Blueberry Smoothie

Wild Blueberries are a staple in our house, but watermelon and frozen cherries are my go-to fruits for smoothies. If you’re not on the smoothie train yet, but totally want a ticket to ride, I’d love to invite you to join my 7-Day Green Smoothie Challenge — where you can enjoy a new and delicious smoothie every day!

Why green smoothies, you ask? I love green smoothies because they’re a quick and easy way to get lots of plant goodness into your body. It takes almost no effort to pack your smoothie with nutritious ingredients, and they’re great for taking on the go when you’re in a rush or don’t have time to cook a decent meal.

Smoothies are also the perfect stepping stone into healthy eating, especially if you want to begin eating healthier, but don’t know where to start. This one simple change to your daily routine can make a huge difference in how you feel — without the need for fancy, hard-to-find ingredients or hours spent in the kitchen. Your daily infusion of liquid green goodness is sure to inspire the rest of your meals, too.

How does the smoothie challenge work? You’ll get a downloadable cookbook with 7 days of green smoothie recipes. You’ll also get how-to tips for building an amazing green smoothie and a shopping list for getting prepped for the 7-day challenge.  You can get the kiddos on board, too! Seven additional kid-friendly recipes are included, with fun names and simple ingredients, these smoothies are sure to please all the little ones in your house.

The best part of the challenge is the fun we have in my Fearless Cooking Facebook group. There you’ll find inspiration, motivation, and GIVEAWAYS on every day of the challenge! What’s not to love?

CLICK HERE to join the FREE Challenge today! We start August 21, 2017.

If you’re too eager to wait for the challenge to start on August 21st to slurp up your first green smoothie (I understand if you are – I can hardly wait!) then I’ve got you covered with my favorite Wild Blueberry smoothie recipe. It’s a great way to kick off the challenge!

watermelon, cherry, wild blueberry smoothie

Wild Blueberry Watermelon Smoothie

Wild Blueberry Watermelon Smoothie


  • 1 cup frozen fresh Wild Blueberries
  • ½ cup frozen tart cherries
  • 2 wedges fresh watermelon
  • ½ lemon, juiced
  • ½ lime, juiced
  • 2-3 sprigs fresh mint
  • 3-4 oz. coconut water


  1. Combine all ingredients into a high-speed blender and blend until smooth.
  2. Serve immediately.

Looking for more of my Wild Blueberry smoothie recipes? Many of mine are here.  For breakfast try any of these Wild Blueberry delights: Belgian Waffles, Skillet Pancakes, Crumb Cake and Banana Bread. And don’t forget my wildly popular raw Wild Blueberry Energy Bites.

7-day green smoothie challenge

What are Prebiotics?

what are prebioticsRight now you’ve got roughly 1,000 different types of bacteria living in your gut, and even more throughout your entire body. That sounds intimidating, but the good news is that if you’ve got a healthy gut, most of these bacteria are “good bacteria” that keep your immune system and digestive system healthy.

You guessed it, those “good bacteria” are called probiotics – the ones you keep an eye out for in yogurt, kombucha, sauerkraut, and more. So if probiotics are the bacteria that keep your gut healthy, what are prebiotics?

What are Prebiotics?

In a nutshell, prebiotics are food for probiotics. Probiotics are living bacteria that need energy to survive and that energy comes in the form of prebiotics. Prebiotics are a type of fiber that probiotics can ferment and use for energy so they can keep on keeping you healthy!

Like all dietary fiber, our bodies can’t break down prebiotics. They’re left intact through most of our digestive tract until they reach our large intestines, where gut microflora break them down. Prebiotics include specific types of fiber like ogliosaccharides, inulin, and ogliosaccharides. When looking at a nutrition facts panel, you’ll see the fiber content in grams. This includes prebiotic and other types of fibers, but you won’t find the prebiotic fiber content of a food listed on the label directly — you have to know this on your own. This can be important for people who are sensitive to certain types of fiber, like inulin.

What about Inulin?

While fiber is generally great for gut health, some people have problems digesting certain types of fiber. If this sounds like you, it’s important to read the ingredient list carefully. Inulin, which may also be listed as chicory root fiber, is a great way to lower the fat content of food and increase the fiber. Because it’s so prevalent, it’s also a common cause of gas and bloating in those who are sensitive to it.

Which Foods are High in Prebiotics?

If you’re eating a high fiber food, chances are it’s high in prebiotics, but certain foods are especially great sources of prebiotic fiber:

  • Bananas
  • Asparagus
  • Whole wheat & wheat bran
  • Oats
  • Leeks
  • Cauliflower
  • Garlic
  • Onions
  • Artichokes
  • Soybeans

Eating Prebiotics and Probiotics Together

Eating prebiotic and probiotic foods together does double duty for your gut: you supplement the good bacteria, and then provide food for it, too! You can find probiotics in lots of fermented foods, and combining those with prebiotic foods creates a “synbiotic” meal (aka one that’s super good for your digestive system).

Here’s what that looks like on your plate:

Learn more about gut health, probiotics, and prebiotics this fall in Nourish: 21 Days of Clean Eating! Registration opens August 21st. Learn more HERE!

Nourish: 21 Days of Clean Eating starts in September, 2017! 

7 STEALABLE HABITS that create food confidence

7 Stealable Habits That Create Food Confidence

7 STEALABLE HABITS that create food confidence

Becoming food confident doesn’t happen overnight. Eating mindfully and choosing food that nourishes your body takes practice, especially if you’ve got a busy schedule and are used to eating on the go. Instead of reaching for a quick fix or going with the latest diet trend, a better idea is to create your own healthy habits. I’m talking about do-able things you can implement every day, every week, or every month that support the healthy lifestyle, creative exploration, and mindfulness you desire.

Below are some of the habits I’ve developed over the years that help me stay one step ahead of my busy schedule and support me in creating the healthy lifestyle I want to live. That’s what creating food confidence is all about.

1. When meal planning for the week, I choose one veggie and make several meals using it.

Based on what’s in season, I’ll choose a star veggie for the week and buy it in bulk or family size. That makes it easy to navigate grocery shopping and is a great reminder of how versatile veggies are! (This is especially helpful if you’ve been throwing food away that you bought, but never made.) If you buy a amily-size portion of asparagus, for example, you could make my asparagus-zoodle dish one night, grill the asparagus another night and try my asparagus and white beans on the last day. All super simple, but very different ways to use one veggie.

For inspiration when planning meals, I head to Pinterest to find fun new recipes using my chosen veggie. If the idea of one veggie seems limiting, then you could certainly go with two, but the idea is to simplify!

TIP: A favorite veggie to cycle through in the summer is zucchini – it’s great sauteed, roasted, or in zoodle form! Pick up several pounds at the market and make my Lemony Zucchini Noodles with Spinach, Cherries, and Pine Nuts, these Lasagna Zucchini Boats, Baked Parmesan Zucchini, and even Turkey Burgers with Zucchini throughout the week.

2. I automate breakfast to make my busy mornings flow.

I don’t like to overthink my meals, so I automate as much as possible. This works especially well in the morning. Many of my clients tell me they have no time for breakfast so “automating it” is always my go-to advice. Making a big batch of my Mango Kiwi Chia Seed Pudding or Easy Egg Muffins saves time and leaves no excuse for either not eating or stopping somewhere on the way to work.

chia seed pudding with mango and kiwi

TIP:  If you’re into the idea of having breakfast all laid out for you in the morning, but aren’t a fan of eating the exact same thing every day, overnight oats are the way to go. You can make 5 jars to last you all week, but add different flavorings to each one to mix things up a little bit. (Check out some mix & match flavor ideas for your overnight oats here!) Breakfast will still be automatic, but you can squeeze in some variety!

3. I read cookbooks for ideas and inspiration.

Even if I don’t always follow the recipes to a tee, cookbooks are great for gathering inspiration. I learn a lot about flavor combinations and cooking techniques and I’m always left excited to cook after flipping through a cookbook. Here are a few of my favorites:

4. I roast a ton of veggies on Sunday night.

roasted Brussels sprouts

I’m much more likely to snack on veggies, add them to sandwiches, and omelets or make a Buddha bowl for lunch if the veggies are already roasted and ready to go!

My favorite way to cook a huge batch of veggies is to roast them because it’s so easy and I can roast just about any veggie with my versatile formula. While cooking Sunday dinner I always leave the oven on and throw in a tray or two of cauliflower or Brussels to roast while the oven is hot. They cook up while we eat dinner and it adds no extra time to my dinner prep.  This saves me time and money because at the end of the week I don’t end up with a fridge full of limp veggies that I never got around to cooking.

5. Every month, I create a goal of trying one totally new-to-me cooking technique or recipe.

I don’t ferment my own sauerkraut or make homemade yeast bread every day, but once a month it’s a good reminder of how fun cooking can be! I gather inspiration from those cookbooks I mentioned earlier and tackle one big food project.

It’s a great way to slow down and pay attention to my food and how it’s made, rather than running on autopilot all the time. Even when my experiments don’t turn out perfectly (it happens!) it’s a creative outlet and great practice in patience and mindfulness. Next on my list is to make Homemade Coconut Yogurt!

6. I host (or attend) monthly supper club.

Instead of having friends over for dinner where one person does all the cooking, my supper club friends and I take turns hosting each other. We have theme nights and each of us chooses a meal type to bring. This is a great way to make cooking fun and introduce my friends to healthy new recipes.

I love having friends over to eat, but it can get seriously stressful to plan everything out and get all the cooking done yourself.  With a supper club, entertaining  is way more fun. The host always makes the main meal and the guests bring the apps, sides and dessert. It’s always a super fun time and I look forward to the first Thursday of every month with my girls.

7. I plan for leftovers.

I double dinner recipes so that I have leftovers for lunches or even another dinner. If it doesn’t look like I’ll get around to eating the leftovers before they go bad, I freeze them and have a whole dinner ready to go for an emergency.

This one’s for you, tempeh fans. Slightly spicy, perfectly saucy, and full of Mexican flavor, this easy to make enchilada is sure to please the entire family.

Doing this has saved me from plenty of desperate take-out meals, and no one ever complains about having the same delicious dinner twice in a week! My Skillet Tempeh Enchiladas, Creamy Potato Corn Chowder, and Kung Pao Tempeh all make for great leftover meals!

What are some of your healthy habits that create Food Confidence?

Want to create some healthy habits together? Join me and hundreds of others in my next session of Nourish: 21 Days of Clean Eating. We start September 4th!  Click here to learn more and get on the interest list!

Nourish: 21 Days of Clean Eating starts in September, 2017!