Power Packed Green Smoothies (that aren’t always green!!)

Last time I went to donate blood, the guy testing my blood beforehand AUDIBLY gasped when he saw my iron levels. “I know,” I said. “I eat a LOT of spinach.” And this, my friends, is how!

Green smoothies. Every day.

Before we get into the nitty gritty, just know that I don’t measure anything. My taste buds are more used to greens, so I add a ton in, but I built up to that point. I also used to just add milk in (I currently use flaxseed milk just because other milks tend to irritate my stomach), but I’ve started adding bone broth in (good for the gut), but just a bit. Sometimes I add chia seeds (which are a good source of omega-3 fatty acids, antioxidants, fiber, iron, and calcium; Nutiva Organic, non-GMO, Raw, Premium Black Chia Seeds, 32 Ounce is a good option!), sometimes I don’t. Over the last couple months I’ve started adding collagen peptides in (which strengthens bones, joints, skin, nails, etc.), but that doesn’t change the taste of the smoothies (I use Pure Hydrolyzed Collagen Peptides, Dietary Supplement, Grass Fed, 16 OZ). And I find that the vanilla protein powder, in addition to providing some protein, also adds a nice taste to the smoothies! (I’m currently using PlantFusion Complete Plant-Based Protein Powder, Vanilla Bean, 2 Lb Tub, 30 Servings, 1 Count, but I like the Sprouts Vegan Protein Powder a lot as well). To make the smoothie have a chocolate flavor, I simply add cocoa powder (instead of buying a whole new container of protein powder).

Frozen cauliflower adds a creaminess similar to adding banana, but bananas are full of sugar (and I have a sensitivity to them so I avoid them). *Target has bags of frozen cauliflower for 89 cents, and I stock up. To make the vegetables (carrots, beets, cauliflower) easier on your digestive system, you should steam them first, then lay them out on a cookie sheet, freeze them, then store them in a bag in the freezer. Confession though, I just buy the cauliflower frozen and use it as is! I’ve felt just fine.

P.S. I make my own bone broth and that saves me a lot of money! I have the tutorial on my Instagram stories right now, so definitely check that out.

Long story short: adjust levels as needed. Maybe start with fewer greens and more milk, protein powder, and frozen cauliflower. If the smoothie is too thin, add a couple ice cubes. If it’s too thick, add more milk or cold water. It won’t take long for you to get your thang down.

Here are some of my go-to combinations. Try them out and see if they satisfy your cravings. Soon your own Red Cross representative will be gasping at your iron levels 😉

Green Power Smoothie! — The base to a lot of these smoothies!

2 ½ cups spinach
½ cup bone broth
½+ cup flaxseed milk
½ cup frozen cauliflower
1 scoop vanilla protein powder
1 scoop collagen peptides
A couple shakes of cinnamon

Go-To Chocolate Smoothie — Er’y day, basically.

2 cups spinach
1+ cup flaxseed milk
1 tablespoon chia seeds
1 scoop collagen peptides
1 scoop vanilla protein powder
½ cup frozen cauliflower
2 tablespoons cocoa powder


Carrot Spice Cake Smoothie — It’s really good, trust me!

1 cup steamed (then cooled) carrots
1+ cup flaxseed milk
½ cup frozen cauliflower
1 scoop vanilla protein powder
2 shakes cinnamon
2 shakes nutmeg


Fact: this tastes just like a vanilla shake, but it’s mostly CAULIFLOWER!— and flaxseed milk! (Or whatever type of milk you like to use!). This is my new favorite late night treat. Give it a try and let me know what you think!

1 – 1 ½ cups frozen cauliflower
1 cup milk
1 scoop vanilla protein powder.

Blend, and add more milk or water until it reaches a smooth consistency!


Blueberry Beet Smoothie
…because when my body asks for beets, she gets beets! Mmm…

½ cup spinach
1 cup flaxseed milk
1 tablespoon chia seeds
1 cup steamed beets (I used leftover spiralized beets that I got from Sprouts)
½ cup frozen cauliflower
¼ cup frozen blueberries
1 scoop vanilla protein powder
1 scoop collagen peptides
2 shakes cinnamon

I blended the spinach and milk first, then sprinkled in the chia seeds and swirled them about so they could start getting jelly while I added everything else in. Then I blended it all up! You’ll be surprised how sweet this smoothie is, even though it’s beets.

Let me know if you try any of these smoothies! Do you add anything in your smoothies to add in more nutrients, or help them keep you fuller longer? DM me! I’d love to try some new things!

VEGAN “Tuna” Melt Sandwich

I’m not a vegan, but between food allergies and general cooking preferences, I end up eating a mostly plant based diet at home. Or I aim to. So when a sudden craving for a tuna fish sandwich came on Monday night, I already had everything I needed to make it happen, and keep it vegan.

Secret ingredient: a can of Great Northern Beans.

You can also use chickpeas. Whatever you have on hand. This was just the rare day that I was out of chickpeas.

Going back to those food allergies I mentioned: I avoid cheese and soy. They both came back as oh no’s on an allergy test, and they also affect me in various ways, so best avoid them. This would conflict with a regular tuna melt. Behold, two more secret ingredients:

Vegan Mozzarella Cheese (I use the Follow Your Heart Vegan Gourmet Shreds and find that it melts well)…

…and Just Mayo by Hampton Creek. Both are dairy and soy free. (Regular mayo is soybean oil-based). I love these products. (This isn’t a sponsored post, I just really love these products and they help me enjoy SO many comfort foods while still caring for my body).

A lot of this recipe is just eye-ing it and taste testing here and there. It’s like you’re making tuna salad, if you’ve done that before. Same idea, just with canned beans instead of canned tuna.


1. Open can of beans, rinse, and pour into medium sized bowl. Mash beans up with a fork, but feel free to leave it chunky!

2. Mix in mayo (I started with 1/4 cup and increased as needed to create the consistency I wanted), relish, onion salt (I use Redmond Farms brand), and pepper.

3. Let sit in fridge for about a half hour, if you have the time! This helps the flavors blend a bit.

4. Take two slices of bread (I used wheat), oil the outside of each slice (you can use regular butter, vegan butter, coconut oil, or even more mayonnaise. I used coconut oil). Place one piece of bread on a frying pan on low-medium heat, oil side down. Stack on it shredded mozzarella cheese (if you’d like to make it a melt!), some “tuna” mix, and I like to add in some spinach or spring mix. Top with the second slice of bread, oil side out.

5. When the bottom slice of bread is toasted and the cheese is a bit melty, carefully flip the sandwich over. Continue cooking until bottom is toasted.

6. Enjoy!


If you try this recipe, let me know what you think! Again, tuna fish sandwiches are pretty forgiving (vegan or not)—play around with ingredients and seasonings and see what you can come up with!

Corn Chowder Recipe…Mmm!

I’ve been fighting sickness this week and it’s been the pits! That + cold, snowy weather means that I am craving healthy, warm comfort food. So when corn chowder popped into my mind and I couldn’t find a recipe for exactly what I was looking for, I decided to make my own! And let me tell you, it is everything I could have wanted and more. It has onion, carrots, a potato, and corn in it (veggies!), and is vegan. And, it’s pretty easy to make. Give it a try and let me know what you think in the comments!



1 tbsp oil or butter
1/2 onion (diced)
2 carrots (diced)
1 white potato (diced)
1 can of corn 
2 cloves garlic (minced)
1 tsp paprika
1 1/2 tsp cumin
2 cups vegetable broth
1 can of light coconut milk**
garlic salt (to taste)
onion salt (to taste)
pepper (to taste)


Heat oil or butter in a large pot. Add onion and a dash of sea salt. When onion is soft, add garlic, carrots, potato and corn. Add paprika, cumin, and a bit of garlic salt, onion salt, and pepper. Stir.

When veggies are starting to soften, add in vegetable broth and light coconut milk. Cover and let simmer for 15-20 minutes or until veggies are soft.

Use an immersion blender or blender to blend soup until smooth. Season to taste.

* Optional: Top with some green onion for garnish.

** Light Coconut Milk: Find cans of these in the international food aisle of the grocery store. I lightly shake the cans and try to find ones that sound more solid than sloshy. I store my cans of coconut milk in the refrigerator as it helps it solidify.

*** I used Redmond Salts to season it— “America’s only unrefined ancient sea salt!” —and it is good stuff! It feels good to know exactly what is going into my food.