Tag Archives: recipe

Lemony Kale Cleansing Smoothie

What I love about this smoothie: the perfect color and texture. And most importantly, the taste. The taste of this smoothie alone will have you feeling cleansed and rejuvenated. Maybe it’ll even have you wanting to make healthier choices for the rest of the day. I call this the spa effect. You are doing something wonderful for that beautiful body of yours, and your skin, muscles and your gut are thanking you, telling you “We want more of this!” Because eating healthy, moving daily and doing other actions that involve taking care of YOU are acts of self love, self respect and self responsibility. Yes, responsibility, does that sound odd? You’ve probably heard the saying, you can’t pour from an empty cup.

As a woman, even though I don’t have children, at times I’ve become victim to taking care of everyone and everything but me. When I’m consumed with pleasing and caring for others, I have a habit of letting my workouts, healthy eating preferences and my self care  practices get overlooked and shifted to the bottom of the priority pile. Then for days I’m left feeling down and out because I’ve been logging time for everything except for what makes me feel great. When I take time to cook healthy food I like, exercise and set aside a couple hours one night for a face mask and a foot soak, I feel amazing and I’m better able to tend to others’ needs, too. 

Don’t ever feel guilty for taking care of numero uno! Here are my tried and true tips for sticking to your personal commitments and making time in your schedule for you.

Step one, wake up and set your intention for the day. When I’m going through a stressful time I say, Just breathe. When I’m having a hard time finding the best in people I remind myself to love and accept all. Intentions are so powerful when you give them meaning and hold onto them, reciting them to yourself throughout the day as needed. It is amazing just how much of a difference you can make when you act and speak with intention, an open mind and a full heart. 

Step two, set your objectives for the day. What is going to make you feel best? It could be one thing, it could be a few small tasks. For me, it’s usually having nutritious food come meal time, hitting my lunchtime workout and setting time aside at night to decompress. If I happen to go a day or two without sticking to these main things, I tend to go a little haywire. So, to combat said craziness, I’m very dedicated to my routine and I treat these 3 things as if they are an item on my schedule that I committed to a friend or a colleague.

Step three, do the thing. No excuses, no holding back. Make time for the thing and then do the thing. Need motivation? Try this kickass smoothie that is energizing, refreshing and packed with so much goodness to power you through your day!

Lemony Kale Ingredients
Power Smoothie Ingredients:
Lemon as a boost of Vitamin C antioxidants, to improve absorption of the greens and for it’s naturally cleansing properties.
Ginger to ease bloating and promote good digestion.
Spinach is a great inflammation-fighter packed with Vitamin C, calcium, iron and magnesium.
Cucumber for healthy skin and digestion, which comes from cucumber’s fiber, vitamins (A, C, magnesium, potassium and silica) and pure water content.
Coconut Water for hydration and electrolytes.
Cauliflower because I love adding it to my fruit-free smoothies for texture. Bonus, it also contains sulfur to promote phase-2 detoxification.

Cleansing Lemon Cucumber Smoothie

Lemony Kale Cleansing Smoothie

  • 1 scoop vanilla protein
  • 1 TB ground flax
  • 1 TB MCT oil
  • 1/2 fresh lemon, juiced
  • 1-inch peeled and diced ginger
  • 1/2 cup diced cucumber, skin on
  • 1/4 cup cauliflower
  • 1/3 cup frozen spinach, or 1 cup fresh
  • 1 cup coconut water
  • Optional Toppings: Sprinkle 1 teaspoon bee pollen, dash of cayenne pepper, sprinkle chia seeds


Mix all in a blender. If smoothie appears too thick, add a tablespoon of water at a time.

Stock Your Pantry With These Recommended Smoothie Ingredients


This recipe post is in no way a diagnosis or treatment of any medical condition. Because I care about your health, I do recommend you consult a physician if you feel you have any serious or prolonged symptoms relating to what is presented here. Also note that by making purchases through any of the links provided I may receive a small kickback. Never worry, all thoughts, recommendations and opinions shared with you are my own and I will never recommend a product I don’t stand behind.

Gluten-free Carrot Cake Breakfast Bread with Cream Cheese Icing

On Instagram, I recently shared that I LO V E to bake on Saturday mornings, especially on holiday weekends. This past Easter weekend was no exception. I woke up on Saturday and before my first cup of coffee was empty, I was back in the kitchen whipping up some Cinnamon Roll Protein Bites for me and the man to snack on – which were delicious and a whole heck of a lot easier than regular cinnamon rolls!


With the buns out of the oven, I went onto prepping some side items that I was enlisted for taking to Easter dinner along with (what I hoped) a homemade carrot cake to win everybody over. Well, time ended up slipping away and before I knew it, I had to get ready to take on the day and leave the house. No time for carrot cake. Now usually I’m a chocolate-chocolate dessert kinda girl. If there’s not chocolate on it, in it or all over it than I’m probably not up for it. But, carrot cake is different. Especially at Easter. So needless to say, once I set my mind to making this dish and I didn’t have time, I was a little bummed. But I quickly let it go, and on Sunday we headed off to family’s house for Easter dinner.

To my delight, upon entering the house I set my carrots and baby potatoes onto the table and not a second later my eyes shortly landed on the carrot cake placed on the kitchen table. My heart sang. Rich, dense carrot cake filled with raisins and nuts, topped with a thick and creamy, sugary-sweet icing. And I mean the real icing, with the pure, hard-hitting sugar that shoots through your bloodstream and makes you want to bounce up and down without skipping a beat. This is what I was craving and I could taste it before I even took the first bite. So eat it, I did. It thought it would be worth it. I thought it would quench my yearning for Easter’s carrot cake. I even had a second slice after sharing the first with Jared hoping it would be better. But it wasn’t and it didn’t. Store-bought cakes are just not the same. So, Easter passed and my quest for a flavor-packed, cream cheese-slathered carrot cake lived on.

A week or so later I was searching for a bread recipe to make for the week’s meal prep. I wanted to bake something that was tasty but could easily be a slice-and-go style breakfast. Then I remembered the carrot cake I had been longing for and it was settled. A gluten free, carrot cake-inspired bread with a homemade cream cheese icing. BAM! The rest is history, so they say. Except, being a breakfast food means I had to up the nutritional offerings a little bit, right? Since the bread is already gluten free and packed with real food ingredients that give it a ton of flavor, I decided to enhance the topping.

The cream cheese icing is a perfect base for a couple scoops of collagen peptides. Unflavored, grass-fed collagen peptide powder does not change the taste and adds 14 grams of protein* to your batch of icing. I have made the recipe using 2 servings of collagen peptides as listed below, but I suppose you could add more if you desired and taste as you go.


Please leave me some love below! I want to know what you think, xo – Delana

Gluten-free Carrot Cake Breakfast Bread with Cream Cheese Icing


Bread Ingredients

Bread Directions

Preheat oven to 350 degrees and line your bread pan with parchment paper, spraying the sides with nonstick spray. Mix all dry ingredients in a large bowl, keeping carrots, nuts and raisins off to the side. Carefully mix the liquid ingredients in a separate bowl and then slowly add wet mixture to the dry ingredients bowl, stirring as you go. Fold in carrots, walnuts, and raisins until well disperse and batter is well-blended. Transfer into bread pan and bake for 35-40 minutes. Once done, let cool in bread pan for 1-2 hours before removing.

Icing Ingredients

Icing Directions

Mix all in a bowl, starting with 1/4 cup of powdered sugar. If you prefer sweeter icing then I suggest adding an additional 1/4 cup after tasting. Consistency will depend on the brand and style of cream cheese. In testing this recipe, I also tried making the icing Greek-style cream cheese and found the consistency to be much thicker and more on the creamy rather than sweet side (even with a 1/2 cup sugar). Spread icing on the bread once cooled, or store icing in an air-tight container in fridge for up to 10 days.

Recipe Notes

Everything about this recipe is paleo-friendly except for the icing.
If you icing the bread upon serving, then you must store leftovers in the fridge to keep it fresh.
If not, I still recommend storing bread in the fridge for the best taste but it is not required.

I have provided links to ingredients to make it easy for you to stock up your pantry! I may receive a small incentive if you purchase any items from the links provided, but all thoughts and recommendations are of my own opinion.

Squash & Greens Egg Breakfast Muffins

Today I’m sharing with you an easy, travel-friendly breakfast muffin recipe that I created for the #TIUcookoff. This is a spin on the traditional egg muffins that have become my go-to workday morning breakfast. Make a batch of these on Sunday and save time during the week taking these guys to-go! Spaghetti squash + avocado make these muffins moist but also up the amount of fiber, vitamin C and B6. You could easily adapt this to make a casserole and slice up your individual servings for each day.

Squash + Greens Egg Muffins

Makes 8-10 regular size muffins, depending on how full you like to fill the cups.



  • 6 eggs
  • 1/2 cup egg whites 1 cup finely chopped kale (or ½ cup frozen kale)
  • 1/2 cubed avocado
  • 1/2 roasted spaghetti squash (about -/+ 2 cups)
  • Seasonings:
    • 1/2 teaspoon each: garlic powder, onion powder, chili powder
    • 1 tablespoon dried basil
    • a pinch of S&P
  • Optional toppings: nutritional yeast and paprika


Preheat oven to 350 degrees and prep your casserole dish with non-stick spray or muffin liners for the muffin tins.

In a large bowl, mix eggs, kale and all the spices. Set aside.

Place a heaping tablespoon of shredded spaghetti squash in each muffin tin and divide up your cubes avocado to place on top of the squash (about 1-2 tsp per muffin).

Pour your egg and kale mixture evenly among muffin cups – I used a 1/4 cup measuring cup.

Before baking, I like to sprinkle with a little nutritional yeast and paprika. If you need to submerge the kale a little more, don’t be afraid to take a fork and press lightly so that the egg mixer covers your greens.

Bake for about 20-25 muffins until eggs have setup.

* Roast at 350 degrees until you can shred squash meat with a fork.

Simple Crockpot Meatballs

I have to admit that growing up, I was never a big fan of meatballs. A few months ago, I found myself getting bored with my usual ground meat go-to meals. With a freezer full of meat, there was only one thing to do and that was to find more ways to cook great tasting meals with what was on hand. I am not a huge fan of pasta or Italian-inspired dishes, but I LOVE Tomato sauce. So, naturally, I set out for a paleo-friendly, comforting dish that could marry the two, ground meat + tomato sauce = a full heart & a full belly.

This meatball recipe is super simple. You can either cook these up in the oven or in the crockpot for an easy cleanup. I have doubled the batch for meal prep and found that this dish is as good on day five as it is fresh off the heat. I think this recipe pairs best with spaghetti squash or roasted broccoli (or a combination of the two!)

Simple Crockpot Meatballs


  • 1 pound ground elk meat 85%/15% fat, or other red meat of your choosing
  • 1 egg
  • 1 TB ground flaxmeal
  • A pinch of salt and pepper each
  • 1 tsp each – minced onion, oregano, onion powder, garlic powder


Mix all ingredients in a medium sized bowl. I have found that the 85/15 protein-to-fat ratio works best. However, if you have a leaner meat then you may find it helpful to add another egg and possibly add extra flaxmeal at the end to make sure your meat binds well. Roll into 1-inch size balls. Tip:  I like to use a cookie scooper to achieve consistency. Place the meatballs in a non-stick glass dish spacing them a finger’s width apart, if cooking in the oven. Or, prep the bottom of your crockpot with cooking spray and then place the meatballs directly on the bottom, spaced apart.

Tomato Sauce Ingredients

  • 1 can tomato paste
  • 1 can tomato sauce
  • 1/2 diced onion
  • 2 cups diced mushrooms
  • 5 cloves garlic, diced
  • 2 cups fresh, diced tomato or 1 can diced tomato
  • 1 tsp each – oregano, onion powder, garlic powder
  • 1 sprig fresh rosemary, destemmed
  • 1-2 bay leaves
  • 2 TB diced fresh basil


Stovetop: Saute garlic and onion with 1 TB olive oil in a saucepan on medium-high heat. Once softened, add remaining ingredients and let raise to a boil. Turn down on low and let simmer for 20 minutes, stirring occasionally.

Crockpot: Place all tomato sauce ingredients in crockpot (overtop meatballs) and stir gently to avoid breaking up the meatballs. Let all cook on low for approximately 4.5 hours.

Serve over roasted broccoli, shredded spaghetti squash or both for an easy, Italian-inspired dinner.

Orange-Roasted Cornish Hens with Veggies

Today, I’m bringing you a wonderful recipe for roasted chicken in the oven that will warm your whole house. This recipe also happens to make some of the best parsnips I’ve ever tasted. The secret is in the caramelized orange 😉 Aside from tasting amazing, this is a one pan meal which means there’s minimal cleanup and everything cooks at the same time so less work! Following the recipe quantities as shown below will yield two full dinners and extra veggies to have another night


  • 2 pasture-raised Cornish hens  *
  • 4-6 cloves garlic, whole
  • Handful of fresh thyme
  • 4 sprigs of fresh rosemary
  • 1 orange, quartered
  • 4-5 carrots, whole or halved
  • 3 parsnips, quartered
  • 3/4 pound petite medley potatoes, each pierced with fork or cut in half
  • Ghee and olive oil (optional)
  • Bird Spices: onion powder, dried rosemary, dried parsley, sea S&P (Amount of spices will vary depending on how large your hens are and whether you use the same recipe for a full-size chicken.)
  • Veggie spice:  1 TB garlic powder and Sea S&P to taste
  • Meat thermometer

Preheat oven to 375. Pan hens dry with paper towel and remove any innards if they came inside the cavity. Stuff each hen with half the amount of garlic, rosemary and thyme listed above. “Seal” each bird cavity shut with an orange quarter like shown before tying off the legs with kitchen twine. Use the back of a spoon or your hands to cover birds liberally with room temperate ghee and add bird spices listed above. Place hens in the tray breast-side down and roast for about 10 minutes while you get the parsnips, carrots and potatoes ready to add to the same pan.

Prep your veggies while the birds are in the oven getting a jump start on cooking. The vegetables will only take about 20-25 minutes to roast so we only want to add them at the end of the cooking process. Toss in olive oil or melted ghee and add to the pan before seasoning with the spices. Place the 2 remaining orange quarters in the corners of the your pan.

Cook for about 25-/+ minutes until birds reach an internal of 160 degrees when meat thermometer is placed in breast. If the veggies start to look done before the chicken then cover with foil or remove them from the pan. Once all is cooked, use tongs to squeeze your caramelized orange quarters over all the veggies and the birds to get the orange flavor. You can also do the same with the orange in the hens when they’re served. Enjoy!

*You can also try this recipe on a full-sized bird by bumping the temp up to 425, doubling the bird spices and giving it longer to cook through. I would estimate an 1 to 1.5 hours but using a meat thermometer is the best way to gauge when your meat is fully cooked.

2-Way Butternut Squash: Chili + Brownies

My #1 favorite thing about fall is roasted everything. Roasted veggies and roasted chicken are my fave and they just *taste* better coming out of the oven on a cool, autumn day, am I right? I’m currently digging all recipes with roasted squash – pie pumpkins, acorn squash, spaghetti squash and butternut squash.

Butternut squash has a subtle sweetness and great texture to compliment a hearty soup, plus you get an extra nutrient punch. This squash is so versatile that I’m also finding it’s  a great pumpkin substitute when I don’t have any pumpkin puree on hand. This post shows you how toput your squash to work and create two yummy recipes all at once. If you prefer or already have squash on hand, you can use frozen butternut squash or canned puree and skip to the recipes further down on the page.


How To Roast: Preheat your oven to 400 degrees. Cut length wise with a sharp knife and scoop out the inside membrane, seeds and all. Place the two halves open-side down on a cookie sheet. Roast for 30 minutes, and then flip carefully using a set of tongs. Check in 10 minutes increments from here. The squash is well roasted when the inside can be pierced or lightly mashed with a fork. Let cool on the pan before scooping out the golden squashy goodness.

If you’re not ready to make any dishes with your roasted butternut squash then you have two options. Option 1: Once cool, you can use a knife to make a checkerboard pattern within the inside of the squash. Be careful not to cut the skin, if possible. Use a big spoon to scoop the cubes into a freezer friendly ziplock bag. Option 2: Use a spoon to scoop squash out and place in a blender. Puree on high until it reaches a smooth consistency, much like canned puree. Freeze in a baggy until ready to use.

Butternut Red Pepper Mushroom Chili

BSRPMChili Pinterest.png

Makes 4-6 servings


2 TB olive oil or ghee

4 cloves garlic, minced or finely chopped

1.25lb ground elk (or meat of choice), I like 85%

1/2 yellow onion, diced

1 red pepper, diced

8 oz sliced mushrooms

14 oz can or 2 cups fresh diced tomatoes (with juice)

1 TB canned tomato paste *

3 cups bone broth to water mixture (I use 1 cup homemade bone broth + 2 cups water works well with the 15% fat ground meat)

2 cups cubed or pureed butternut squash


3 TB chili powder

2 tsp ground paprika

1 tsp dried oregano

1.5 tsp ground cumin

4 sprigs fresh thyme

1 tsp garlic powder

Salt and pepper to taste


1.       Coat a deep stew pot with 1-2 TB olive oil or ghee and heat on medium-high.

2.       Add chopped onion and garlic to sauté until softened.

3.       Add ground burger and cook for about 10 minutes or until browned.

4.       Add sliced red peppers and mushrooms to pot. Stir until softened.

5.       Add 1 cup of desired broth/water mixture and stir in 1 tablespoon of tomato paste.

6.       Add seasoning, tomatoes, butternut squash and remaining broth/water mixture. Give it a good stir to mix and cover with lid to raise to a boil.

7.       Once at a boil, lower to medium heat and let simmer for 20-30 minutes. Remove thyme sprigs before serving.

So now, your main course is simmering and you are ready to prepare some desert! You can either continue onto your baking excursion or save the remaining butternut squash for another day. Roasted squash will keep in an airtight container in the fridge for about 3 days before you want to decide to use it or freeze it. Try this recipe for Butternut Squash Protein Brownies below.

These brownies have no refined flours or sugars, only good-for-you ingredients. As always with protein, I recommend using a high quality protein powder because it is easy to find ones with a lot of junky ingredients. My favorite brand of protein powder to bake with is Tone It Up from Target (also sold as Perfect Fit) because it doesn’t make a recipe fall flat like a lot of other powders I’ve experienced.

Butternut Squash Protein Brownies

Making this Recipe Soon? I’ve linked most of the ingredients below to help you stock your pantry!

Wet Ingredients

3/4 cup butternut squash puree (if you’re using homemade roasted butternut squash then I recommend using a blender or food processor to achieve proper consistency)

1/4 cup pure maple syrup

2 eggs, beaten

1 tsp vanilla extract

Dry Ingredients

3 TB coconut flour

1/4 cup chocolate protein powder

1/2 cup fine ground almond flour

1/3 cup raw cacao powder

1/4 tsp sea salt

1/2 tsp baking soda

1/2 tsp baking powder

1/3 cup dark chocolate chips


1.       Preheat your oven to 350 degrees and prep your 8×8 baking dish with coconut oil.

2.       In a small bowl, mix together all the dry ingredients except for the chocolate chips.

3.       In a larger mixing bowl, mix wet ingredients.

4.       Gradually add dry ingredients to the wet bowl until well incorporated.

5.       Carefully fold the dark chocolate chips into the batter.

6.       Pour batter into the baking dish. Give it a few shakes and shimmies to release any air bubbles and slide into the oven for 23-25 minutes.

7.       Topping (Optional):  1 TB melted coconut butter/coconut manna, 2 TB almond butter and a couple extra tablespoons dark chocolate chips. Before you pull the brownies from the oven, go ahead and use a small dish to microwave melt your coconut butter and almond butter. You can do them separately or mix them together, but be sure to slowly heat up the coconut butter as it does burn fairly easily. Once your brownies are ready then use a spoon to drizzle your coconut and nut butter. Finish off with either cacao nibs or more dark chocolate chips.


Leave me a comment below if you give either of these recipes a whirl! I’m happy to hear how they turned out 🙂

Kombooch-Me Baby!

Maybe you are new to the kombucha party, or maybe you’re still curious what this new drink craze is all about. Today I am giving the rundown on what it is, what makes kombucha magical and different ways to pour down the fun.

What is Kombucha??

Kombucha in it’s most simple form is black and/or green tea that has been fermented. Much like wine, the process of creating Kombucha starts with the tea, yeast, sugar and water. Before long the yeast has fed off the sugar and leaves behind the delicious drink we know and love. This drink has been growing in popularity for a couple of years now due to it’s variety of flavors, refreshing taste and as an alternative to soft drinks. It doesn’t hurt that it comes along with some amazing healthy perks! There are a TON of brands out there but the major ones you will likely see are your local grocer are KeVita, Health-ade, GT’s and Simple Truth. There are even DIY Homebrew Kombucha kits on Groupon and Amazon, which my research shows is super simple when you get the kit that comes with SCOBY (the yeast).

What makes Kombucha so good for you?

The health benefits of kombucha are plenty and include the promotion of a healthy gut, a hefty antioxidant punch, a source of B12 vitamins, improved cardiovascular health and the list could go on. Here is some of what I was able to dig up:

I ❤ My Gut: Much like the other fermented foods we love, fermented tea feeds the gut good bacteria (naturally created through the fermenting process) and you can usually find the probiotic count somewhere on each bottle. Because you’re reading a health blog, you probably already know that 70-80% of your immune system lives in the gut. When I hear that it translates to, I am what I eat and, more importantly, absorb. The more we learn about gut bacteria, the more important it is to incorporate these foods into our diets. Incorporating natural sources of probiotics aids in diversifying the strains and the number of bacteria living inside the gut to build a healthy immune system and fight off bad bacteria.

Antioxidants Unleashed: I cannot say no to beautiful skin and the cancer fighting protection provided by them! According to Dr. Axe, the act of fermenting black tea releases an antioxidant, called glucaric acid, that supports cellular function not found in black tea brewed by traditional methods. If you are not yet familiar with how GT’s started then click here and read their incredible story. Kombucha also increases the effectiveness of other antioxidants with the proven benefit of detoxifying, having an anti-oxidization effect and promoting the immune system.

B Vitamins: Hello, energy! There are claims that state fermented tea is a great source for B vitamins, particularly B12, that are created during the fermentation process. Most of us know B12 is responsible for lifting moods and supporting our metabolism to give us that energy boost!

Healthy Heart: A glass of kombucha is linked with a healthy ticker. Unfortunately, this claim has not been observed in the human-kind yet but it is worth mentioning the benefit. Healthline cites that kombucha is proven to improve the LDL and HDL cholesterol markers in animal studies. In addition, regular consumers of green tea is linked to a 31 percent reduction in risk of heart disease which should also be present green tea-kombucha drinkers.

How often should I drink it?

Personally, I like to enjoy a glass of this magical goodness on a couple nights out of the week in place of wine. The only caveat to this is that many different brands and flavors contain added caffeine and a great deal of sugar per serving (sugar added post-fermentation). Therefore, next time you’re shopping don’t forget to flip your bottle over and take a peek at that nutrition label. Sneaky sugars beware! I would aim for a selection with less than 5 grams of sugar per serving but awareness and mindful consumption is the main thing here. This is one of the reasons I like to enjoy my tea in a wine glass, as well as to magnify the experience of the effervescence from the bubbles and the pretty color. You can also, mix your glass with half tea and half sparkling water to reduce the amount of sugar in one serving while still enjoying the taste and health benefits.

What other magical powers does Kombucha harness?

Take your booch to the next level! This tea makes a great base for other drinks, including my Raspberry Lime Kombuch-ade that I recently posted on my IG @healthyrations

How to Mix: Mojito-Lime Mint Coconut Mojito (or any Lime-flavored Kombucha will do), a handful frozen raspberries, a few sprigs of fresh mint. Start with raspberries in your glass, followed by the tea and mint. You can leave the raspberries as they are to keep your drink cold, OR if you want a berry-er taste then you can muddle your berries to extract some of the juices into the rest of the drink. Now, enjoy!

Try this drink or experiment with some variations of your own!

Having a celebratory drink? Check out one of these:

Healthy Rations Berry Coconut Mixer – Raspberry Lemon flavored kombucha (I used KeVita Master Brew) with muddled raspberries and a shot of Carribean Coconut Rum. Add tea to desired taste.

Tone It Up’s Spicy Margarita recipe

GT’s Cayenne Margarita


What is your favorite way to enjoy Kombucha? Have you tried a home Kombucha brewing kit? Share with me by leaving a comment below!