Peachy Quinoa

Quinoa for breakfast?! Yes, you can totally have quinoa to switch it up from your normal oatmeal. I love doing this as a way to use up any leftover quinoa I prepped for the week. It's also great hot or cold. Personally, I prefer it cold, especially in the summer time. Plus with about 2 minutes of prep the night before, you have a grab and go breakfast come morning! You could really top this with anything as you would traditional oats, however, in light of peach season I'm sneaking them in every chance I can!

1/2 cup prepared quinoa
1 tbsp chia seeds
splash of almond milk or nondairy milk of choice
1 tsp coconut oil, optional

1. Combine all ingredients in a mason jar and let sit at least 10 minutes or overnight in the fridge.
2. If preparing hot, you can heat the mixture in the microwave for about 1 min 30 seconds or over the stovetop until warm.

Zoodles with Sun-dried Tomato Pesto and Brazil Nut "Parm"

I know, ANOTHER zucchini recipe! But it's zucchini season and I am a part of Delvin Farms CSA, which means every other week I get a box filled with their crops from the week. CSAs are a great way to get inexpensive, local, fresh produce! Although you don't get to choose what you receive (it's based on what they grow and the season), it's allowed me to become creative with my recipes. Plus I can truly taste the difference between local produce and even organic imports at Whole Foods. If you have any questions about CSAs, farmers markets, buying organic, etc. leave me a message or comment below!

Back to the recipe now... This one took me about 10 minutes to put together. One of the biggest push-backs I get from clients is that they "don't have time to cook." Trust me you have time for this one (and in general eating plant-based foods lends itself to shorter prep time, but that's a whole other that I go over in my Cleanup Program!). I've made this recipe multiple times this week alone - it's so fresh and delicious! If you like it, be sure to double or triple the pesto and parm so all you will have to do is spiralize your zucchini, mix and eat!

serves 1
1 zucchini
1 cup chopped broccoli florets 
2 heaping tbsp sun-dried tomatoes
4 large brazil nuts
1-2 tbsp nutritional yeast*
fresh basil, oregano, himalayan pink salt, and pepper to taste  

1.  Spiralize your zucchini or thinly slice or grate. I use this spiralizer.
2. In a food processor or blender, combine broccoli, sun-dried tomatoes, and spices. You may need to add a bit of olive oil if your tomatoes are really dry. Remove and set aside.
3. Now pulse the brazil nuts, nutritional yeast, and salt in the food processor until a fine dusting (like parmesan cheese!).
4. Combine the spiralized zucchini, broccoli sun-dried tomato pesto, and brazil nut parm and serve. Optionally top with additional basil and fresh tomatoes. 

*Nutritional yeast sounds super un-appetizing but trust me it has a savory, cheesy flavor and is loaded with vitamin b12 and protein but super low cal! 

Raw Zucchini Bread Bites

My No Bake Energy Bites have been such a huge hit among clients, family, and friends, so I am always experimenting and tweaking the flavors to make unique variations. This time, however, I really went outside the box and added shredded zucchini to the mix. At first, it sounds strange, but honestly it tastes like zucchini bread batter - without all of the processed flour and sugar that goes along with traditional zucchini bread. The main difference between these bites and my original ones, is that because of the watery nature of zucchini, they have the best consistency after freezing them. They've been an awesome little sweet frozen treat after dinner during these hot summer days, but they are also great for a little boost of energy pre-workout or afterwards when your smoothie just isn't cutting it!

makes 12 bites
1/2 zucchini, chopped
4-6 brazil nuts
1/4 cup unsweetened dried figs
1/2-1 scoop vanilla protein powder (or sub 1/4 cup rolled oats)
1 tbsp chia seeds
Cinnamon powder, to taste

1. In a food processor or blender, process the zucchini pieces until finely grated (optional: use a block grater)
2. Add in remaining ingredients and process until smooth. The consistency will be thicker than cake batter but thinner than nut butter.
3. Scoop out (I used 1 tbsp to keep them fairly evenly sized) and roll into balls. They're not going to be perfect because they are very sticky. Slightly wetting your fingers helps.
4. Lay them out on a piece of parchment paper or a long glass container (so they are not overlapping) and freeze overnight. After they are frozen you can consolidate them and store them in the freezer for a few months or more (if they last that long...)


Overnight Zoats

Zoats? No, that wasn't a typo! Zoats are oatmeal packed with shredded zucchini to add volume and a boat load of nutrients to your morning porridge. Ok, so I know it may sound strange, but think of it like zucchini bread! I first fell in love with zoats making them with my best friend, who has the recipe on her blog. With the Nashville summer heat in full swing, I was craving something cool and refreshing instead. I had been making a lot of overnight oats and chia pudding so I did a little experimenting and merged it with my beloved zoats and BAM Overnight Zoats were born. The best part? It takes just 5 minutes of prep the night before and then you have a nutritious and delicious breakfast ready to grab and go!

shown here with homemade almond-walnut butter, fresh blackberries, and unsweetened coconut flakes

shown here with homemade almond-walnut butter, fresh blackberries, and unsweetened coconut flakes

1/2-3/4 grated zucchini (I used 1/2 a zucchini, chopped it and threw it in the food processor or blender on a low setting)
1/4 cup oats (optional, but an easier transition for those new to zoats and sometimes we need a extra boost of healthy carbs in the morning)
1/2-1 tbsp chia seeds
1/2 cup nondairy milk or coconut water
Your choice mix-ins (choose 2-3)*: 1 tbsp nut butter, coconut oil, 1 scoop plant-based protein powder, fresh or dried fruit, granola, chopped nuts, unsweetened shredded coconut

1. Combine grated zucchini, oats, chia seeds, and milk in a mason jar or glass container. Stir well and place in the fridge overnight.
2. In the morning, add your choice mix-ins and enjoy!

*My favorite combinations:  
1. homemade cinnamon almond butter+vanilla protein powder
2. 2 tsp coconut oil+fresh peach slices+1-2 tbsp shredded coconut
3. 1 tbsp tahini+chopped dried figs or dates  
Post your favorite creations in the comments! 

Mexican Quinoa Casserole

My friends and I LOVE Mexican food. Given that they're typically the guinea pigs for new recipes, I wanted to try a healthy twist on a Mexican casserole dish. Casseroles are so perfect because you just mix the ingredients and pour it into a baking dish and 20 minutes later - voila! It makes it easy when serving a crowd or to use as leftovers throughout the week. Adios for now!

(serves 4)
1 cup uncooked quinoa
1 can black beans, throughly rinsed and drained
2-3 bell peppers, chopped
1/2 cup corn kernels
1-2 cups chopped kale
2 red bell peppers
1/4 cup unsweetened almond milk
1-2 avocados
1/2 cup dairy-free cheese, optional (I used almond cheese, see picture below)
Juice of 1 lime
1 tbsp olive oil
Spices: cumin, chili powder, paprika, cayenne, cilantro, to taste

1. Broil 2 red bell peppers until blackened. Remove from oven, wrap in foil, and let sit for 10 minutes.
2. Cook quinoa according to package directions.
3. Sautée chopped bell peppers, corn, and kale with spices and 1/2 tbsp olive oil.
4. Combine quinoa, beans, veggies, and cheese in an oven safe dish.
4. Carefully peel and deseed broiled peppers and blend with 1/2 an avocado, lime juice, remaining olive oil and spices to create a roasted red pepper enchilada sauce.
5. Pour sauce over casserole and stir until well combined.
6. Heat casserole at 400F for 15-20 minutes, or until the top is crisped.

Simple Leek Scramble

Leeks are in the same family as onions and garlic, so they have the same cancer-fighting properties, but with a sweeter, less pungent taste. Allium vegetables contain many antioxidants that promote cardiovascular health as well. Not to mention they add a unique flavor to an otherwise plain, unexciting egg white scramble!

2-4 egg whites
1/2 cup leeks, chopped
1/2 cup grape tomatoes, sliced
Pepper, cayenne, to taste
Optional: top with avocado slices

1. Whisk egg whites with peppers.
2. Sautée tomatoes and leeks until soft, about 3-5 minutes.
3. Add egg whites to the pan and scramble until cooked to desired doneness.

No Bake Energy Bites

Dates are the stars of these bite-sized nuggets, which provide a great boost of energy pre-workout or immediate fuel post-workout. This is because dates are low glycemic, so they won't spike your blood sugar and contain high levels of B vitamin, and magnesium, which are essential for energy and muscle function. They are easily digested and quickly provide the nutrients your body needs after a tough sweat session. Blend in cranberries, almonds, cashews, oats, and plant-based protein powder, and you have yourself an easy and nutritious snack sure to satisfy anyone's sweet tooth!

(makes around approx. 30 balls, serving size is 2-3 depending on your needs)
4-6 dates, soaked in water for at least a few hours
1 cup raw almonds
1/2 cup raw cashews
1/3 cup dried cranberries
1 cup oats
Optional: 1 scoop protein powder, cinnamon, vanilla extract

1. Blend half the mixture at a time as to not overheat your blender. You will probably have to stop and stir often.
2. Once the entire mixture is blended, it should have an ultra thick nut butter like consistency. Roll pieces approximately 1/2-1 tbsp at a time.
3. Refrigerate for a few hours or overnight for best results. Keeps for several weeks in an airtight container in the fridge.

the mixture in the blender before it is rolled into balls

the mixture in the blender before it is rolled into balls

The Secret Purple Monster

Ok, I'm going to preface this with a few things: 1.  This is my absolute favorite smoothie. 2. Yes, the "secret" is that is has an uncommon veggie for a smoothie 3. No, you can't taste it. 4. I taste tested this one (among 3 other smoothies in my eCookbook) at a Kickoff to Summer Party I cohosted with Megan Conner of Endorphins training, and this one was voted the crowd favorite! Bottom line, try it and change your life!

1 cup almond milk
1 cup frozen wild blueberries
Handful cauliflower florets* 
1-2 tbsp almond butter
1 date, optional for natural added sweetness and fiber
1 scoop plant-based vanilla protein powder, optional for additional protein

*Why cauliflower? Cauliflower's mild taste is easily masked by other ingredients in a smoothie. It creates a thick and creamy texture to fill you up without adding many calories. Cauliflower also has an extensive list of health benefits. 1. It contains phytonutrients that activate the enzymes that support your body's natural detoxification system. 2. Its antioxidant support lowers cells' oxidative stress by reducing the number of free oxygen-containing molecules. An overabundance of these free radicals is linked to a multitude of cancers, so it's crucial to consume foods high in antioxidants to combat this risk factor. 3. Finally, it contains many anti-inflammatory nutrients, which lowers your risk of cardiovascular disease. Want to learn more about how to eat to lower your risk for cancer and other strongly diet-related diseases? Shoot me a message


Tropical Key Lime "Ice Cream"

I've had my Vitamix for about a year now and I've seen so many people use it to make ice cream out of frozen fruit (most commonly bananas). I've been skeptical, but last week I saw key limes at Publix and was inspired to make a healthy dessert out of them. Alas, this was the final product: thick and creamy ice cream consistency and amazing tropical flavors without milk, cream, or sugar!

2-3 key limes, juiced
1-1.5 cups frozen pineapple chunks
1/3-1/2 avocado, depending on the size
Handful of unsweetened coconut flakes
Splash of coconut milk to get it moving in the blender
Optional sweetener - a few drops of Stevia extract, 1/2 a frozen banana, or 1-2 tsp honey/agave

Blend everything in a high-powered blender until it reaches the desired consistency. I liked mine with a few coconut and pineapple chunks! *Note for best consistency, eat immediately. If you want to save it, freeze it and then re-blend it with a splash more milk to achieve a similar texture.


Avocado Toasts

This simple and versatile treat can be enjoyed for breakfast, a light lunch, or snack. I love having it along side a big salad or a bowl of soup. The basic recipe is just a piece of toast (preferably a sprouted grain bread like Ezekiel) and then 1/4-1/2 of an avocado, depending on its size, mashed and spread across the toast. Below are some fun variations to try! Comment below with your favorites!


  • Lemon pepper, lemon juice, and crushed red pepper, optional drizzle of olive oil
  • Hemp seeds, tahini, and lemon juice
  • Cilantro, lime juice, cayenne, tomatoes optional to add black beans to make it more filling
  • Cucumber, sriracha, sesame seeds, ginger


  • Orange slices and basil  
  • Sprinkle of bee pollen and drizzle of honey or agave (great for allergies if using local bee products!)
  • Strawberries and goat cheese 

Super Boost Snack Mix

This is a super simple and nutritious snack to make in bulk so you can have it on hand when hunger strikes! 

1 cup almonds
1 cup SeaPoint Farms Dry Roasted Edamame
1 cup sunflower seeds
1 cup goji berries
1/2 cup unsweeted coconut flakes

-Pre-portion it into snack bags with 1/4-1/2 cup in each for "grab-n-go" convenience
-Make it your own! Substitute any nuts, seeds, dried fruit in the same proportions. Try walnuts, pumpkin seeds, freeze-dried fruit, hemp seeds, toasted oats! Comment with your favorite renditions and post them on instagram with #uncagedcuisine 

Have Your (Carrot) Cake and Eat it Too!

Maybe it's because of my cinnamon addiction or having a pet bunny growing up rubbed off on me, but carrot cake is one of my favorite desserts. After much experimentation, I concocted a couple much healthier alternatives! Below is my recipe for Carrot Oatmeal Muffins and if you subscribe you may just find a certain smoothie in my eCookbook involving some of these ingredients :)

makes 12 regular muffins or 24 minis

1.5 cups oats
1 cup shredded carrots
2 egg whites
1/4 cup almond butter
1 tbsp maple syrup
1/4 cup raisins
1/2 cup unsweetened applesauce
1 cup almond or coconut milk
1 tsp vanilla extract
1 tsp coconut extract (optional or sub 1 tsp coconut oil)
1 tbsp cinnamon
1 tsp nutmeg
1 tsp ginger
1/2 scoop protein powder (optional)
Sliced almonds for topping (optional)

1. Preheat oven to 350.
2. Combine all ingredients in a large mixing bowl until throughly mixed (it should look like the first picture below).
3. Spray or grease muffin tins (I used Trader Joe’s coconut oil spray – my fav), and fill each with 1-3 tbsp of batter depending on the size of your tins. Top with additional almond slices, if desired (I used Trader Joe’s Honey Roasted Almond Slices – another staple in my pantry).
4. Bake for about 15 minutes or until a toothpick comes out clean.
5. They’re great with a drizzle of honey or almond butter as well!

Brussels Sprouts Bonanza

Much to my delight, Costco sells a big bag of raw brussels sprouts. With two pounds of these bad boys on my hands, I was determined to try as many different variations as possible throughout the week. To start I cut them all in half and roasted them at 425 for about 35 minutes, flipping them about halfway through. Then throughout the week I added this base to different recipes that you’ll find below.


This is my go to recipe – the perfect mix of savory, sweet, and spicy. Roast with the remaining ingredients to intensify the flavor or simply add in afterwards. 

1 cup brussels sprouts
1-2 tbsp apple cider vinegar
Drizzle of olive oil or melted coconut oil
Cinnamon and cayenne pepper
1-2 tsp maple syrup, optional


1 cup brussels sprouts
1-2 tbsp balsamic vinegar
Lemon juice, basil, rosemary, oregano, crushed red pepper
Drizzle of olive oil, optional

Mix roasted brussel sprouts with remaining and ingredients. Shown here served with diced tomatoes and quinoa

Sriracha Lime

1 cup brussels sprouts
2 tbsp coconut aminos (or sub soy sauce)
Lime juice, sriracha, ginger, crushed red pepper, sesame seeds

Mix roasted brussel sprouts with remaining and ingredients. Shown here served with black rice, kale, peanuts, and a poached egg. For a perfect poached egg, simmer a pot of water, pour an egg in and gently swirl for 3-4 minutes as shown below.

Brussels Sprouts "Hash"

This last recipe takes a spin on a classic breakfast side dish by using shredded brussels sprouts, sweet potato, kale, and avocado instead of white potato, sausage, and cheese. 

1 cup shredded brussels sprouts (or roughly chop whole ones)
1/2 sweet potato, grated
1 tomato, diced
1 egg
Drizzle of olive oil or melted coconut oil
Thyme, cayenne pepper, rosemary, lemon pepper
1/4 avocado, optional

Pan fry all ingredients (except the egg) until softened. Add the egg in last and cook to your desired consistency. Top with avocado, if desired.



Blueberry Lemon Chia Compote

Chia seeds are great for creating a jam consistency because they expand to up to 10 times their size when combined with liquid. One morning, I was just playing around in the kitchen and ended up with this delicious compote that came together in just about 10 minutes!

1/4 cup blueberries
juice of one lemon
1/2 tbsp chia seeds
lemon zest or lemon oil (optional)

1. Mash ripe blueberries with the back of a fork.
2. Add lemon juice, chia seeds, and zest.
3. Stir well to combine and let sit for at least 10 minutes to let the chia seeds expand and thicken the compote.
4. Enjoy over oats, breakfast quinoa, toast, pancakes, or just with a spoon!

*This is just for about 1 serving, feel free to double or triple the recipe. It will keep for about 2 weeks in the fridge in an airtight container.
*If you’d like a smoother consistency, you can blend the lemon juice and blueberries before adding the chia seeds. Personally, I liked it chunkier.

Shown here over cooked millet and toasted coconut flakes

Shown here over cooked millet and toasted coconut flakes

BBQ Cauliflower Bites

These are a fun appetizer alternative to serve in lieu of greasy fried chicken wings!

1 head of cauliflower, chopped into bite-sized florets
1 tbsp earth balance spread, melted (or sub olive or coconut oil)
1/4 cup TJ Sriracha and Roasted Garlic BBQ Sauce (or your favorite BBQ sauce mixed with hot sauce or sriracha)

1. Preheat oven to 425F.
2. Roast cauliflower on a baking sheet with earth balance or oil for about 15 minutes.
3. Pour the sauce over the cauliflower and return to the oven for another 15-20minutes.
4. Broil for an additional 5 minutes for extra crisp!

Cold Peanut "Noodles" and Sesame Tempeh

One of my favorite appetizers at chinese food restaurants growing up was cold sesame noodles. So with some healthy substitutions (mainly the broccoli slaw in lieu of noodles), I was able to recreate this takeout fav! I think I liked this version even better because I didn’t feel bloated and sluggish after eating it. It’s so fresh and flavorful and the sauce is UNREAL. Wondering what tempeh is? Tempeh is fermented soy, so it's better for you than its unfermented counterpart, tofu. The process of fermentation produces beneficial bacteria (often referred to as "probiotics"), which are essential to gut health. It also lowers the phytic acid content of the soy (and grains since may varieties include quinoa) which makes it easier to digest. Plus it has a much firmer consistency than tofu and cooks infinitely faster - win win! 

Can't wait for y'all to try this out! Seriously I ate it for dinner one night and then leftovers for lunch and dinner the next day. And I even thinned the sauce out with some extra coconut aminos and water and made a delicious salad dressing! If that’s not a good testimony, I don’t know what is. Enjoy :)

serves 2, with leftover sauce
1 package broccoli slaw, shredded carrots, or spiralized zucchini
1 package tempeh
2 tsp sesame oil
1/4 cup coconut aminos (or sub soy sauce)
1/4 cup peanut butter (I subbed half with PB2)
1 tbsp honey
Spices: sriracha, ginger, cilantro, crushed red pepper to taste

1. Blanch broccoli slaw by boiling for 2-3 minutes and then soaking in ice water. Optional, but I think it tastes better than completely raw veggies. Also feel free to cook them more thoroughly with a drizzle of sesame oil in a pan.
2. Chop tempeh into cubes and sautée them with a tsp of sesame oil for 5-7 minutes, or until golden brown.
3. Blend all remaining ingredients and spices to make sauce.
4. Toss broccoli slaw with sauce until coated. Top with cooked tempeh and sesame seeds, optional.
5. You can eat it as is, or let sit 1-2 hours or overnight in the fridge (I think it tasted even better the next day!).

Overnight PB+B French Toast Bake

Everyone knows brunch is the best meal. It's associated with lazy Sundays or a killer start to a weekend of fun. Plus, I'm pretty sure I could live off of just breakfast foods for the rest of my life. As much as I love trying out the latest brunch place in Nashville (and for those of your out of owners - there's A LOT), I also equally enjoy making brunch for my friends. This next recipe was a HUGE hit so I'm very excited to share it! Happy brunching!

7-8 slices of sprouted grain or GF bread* (I used Cinnamon Raisin Ezekiel)
1 cup almond milk, or nondairy milk of choice
1 cup egg whites
1 egg
2 bananas
2 tbsp PB or PB2 (powdered)
1 scoop plant-based vanilla protein powder
1 tbsp maple syrup, optional

1. Cut bread into squares and pile into an 8x8 baking dish.
2.Combine all remaining ingredients in a blender until smooth. 
3. Pour mixture over bread squares.
4. Let sit overnight for the most flavor absorption.
5. Bake at 375F for about 40min or until golden brown as shown below.

*Sprouted grains are infinitely better for you than even traditional 100% whole wheat because the sprouting process lowers the carbohydrate count, increases the nutrients absorbed by the body by reducing the phytic acid present. (Phytic acid is a substance found in grains, beans, and seeds that binds most frequently to iron, zinc, calcium, and magnesium thereby lowering their absorption by us.)



Nut Butter 101

Basic Formula

2 cups nuts
+ optional add ins
*1 tsp+ coconut oil, or oil of choice
*1 tsp+ raw honey, maple syrup, agave, stevia, or other natural sweetener
*Chia, flax, or hemp seeds
*Protein powder
*Spices (cinnamon, nutmeg, ginger, sea salt, etc.)
*Extracts (vanilla, almond, lemon, coconut, etc.)

Blend in a high powered food processor or blender (i.e. Vitamix)

My favorite combinations:


2 cups sunflower seeds+1 tsp coconut oil+1 tsp raw honey

Honey Roasted Power Almond Butter

1 cup honey roasted almond slices (Trader Joe's brand or make your own by roasting plain almonds slices drizzled with honey at 350F until golden brown)
1 cup dry roasted unsalted or raw almonds
1 scoop vanilla protein powder
1/4 cup ground flaxseed

Coconut Cashew Almond Butter

1/2 cup dry roasted unsalted or raw cashews
1 cup coconut cashews (Trader Joe's brand or double the raw cashews and add 1/4 cup coconut flakes)
1/2 cup dry roasted unsalted or raw almonds
1 tsp coconut extract, optional 

Pistachio Butter

2 cups shelled pistachios+1 tsp almond extract (optional, but it gives it a sweeter, nuttier, more dessert like pistachio flavor - thanks to my girl Stacey over at Cupcakes N Kale Shakes for this tip!

Think outside the box – comment below with your creations!