Easy Vegetable Soup

I made up this recipe last night on the spot with the leftovers in my fridge. To add a little pizzazz, I pulled out my George Foreman grill and put a little char on the vegetables! Yep, I went there! You can add anything you want to this like corn, peas, chicken, peppers etc. just whatever you have in your fridge.

Grilled Vegetable Soup: (Buy organic if possible)

  • 1 zucchini
  • 1 squash
  • 1/2 large red onion
  • 2 cups mushrooms, sliced
  • 3 large carrots
  • 1 can black beans, rinsed
  • 1 can organic diced tomatoes
  • 1 tbsp. cumin
  • 1 tbsp. oregano
  • 1/2 tbsp. chili powder
  • 1/2 tbsp. paprika
  • 1/2 tsp. himalayan sea salt
  • 1 tbsp. olive oil
  • 1 tbsp. apple cider vinegar

Slice the zucchini, squash and onion into thick slices and place on a olive oiled grill (high heat). Cover and after 3-4 minutes, flip the veggies. In a pan saute mushrooms, carrots, and remaining onion in olive oil and vinegar. Once the grilled veggies are done, cut into bite sized pieces and throw into the pot with carrots and mushrooms, Add 4-5 cups of water along with all of the spices and beans. Bring to a boil then let simmer for 10-20 minutes. Serve with a dollop of plain greek yogurt.


Protein Pancakes

Yum, I decided to try something new for breakfast this morning and ended up falling in love with the outcome!

I made protein pancakes topped with a blueberry compote. Served them to my friend and dad, who loved them just as much as I did! They requested to have them tomorrow morning too!

Protein Pancakes: Makes about 5

  • 1 scoop vanilla protein powder
  • 3/4 cup oat flour
  • 1 tsp. baking soda
  • 1/2 tsp. himalayan sea salt
  • 1 egg, beaten
  • 1 tbsp. raw honey
  • 1 tbsp. cinnamon
  • 1 cup unsweetened almond milk
  • 1 tsp. coconut oil

Make as you would normal pancakes on a medium heated skillet. Serve with blueberry compote and 2 tbsp. pure maple syrup.

Protein pancakes

Blueberry Compote:

  • 2 cups blueberries (I used frozen)
  • 2 tbsp. water

In saucepan, heat the blueberries on medium heat until they turn into a compote consistency. If you would like more sweetness, add some stevia or honey.

Unbelievable Turkey Burgers

I made burgers for Independence day.  Beef for the boys and turkey for me.  Surprisingly, the boys preferred the turkey burgers over the beef because they said the seasoning stood out tons more with the turkey burgers (which really surprised me because I doubled the seasoning for the beef burgers). Here is the recipe that I came up with.

Turkey Burgers:

  • 1 lb. 99% fat-free ground turkey (organic)
  • 1/2 red onion, minced
  • 1 tbsp. cumin
  • 1 tbsp. dried oregano
  • 1 tsp. paprika
  • 1 tsp. chili powder
  • 1/2 tsp. pink himalayan sea salt
  • 1/4 tsp. pepper


  • Organic butter lettuce
  • Organic tomato, sliced into rounds
  • Organic red onion, cut into rounds
  • Organic grilled turkey bacon (optional)
  • Fresh guacamole (on my blog)
  • Mustard

Combine all ingredients with hands in a bowl (be careful not to over mix or else you will get tough burgers). Form into small burgers (6-8). Place on a baking sheet, cover with plastic wrap, and refrigerate for at least 2 hours. When ready to grill, place on a preheated (high) grill covered. Flip when the burgers detach themselves from the grill without struggle(5-6 minutes). Let finish on the other side for about 3-4 minutes. Use the butter lettuce for buns and build your burger with guacamole, tomato, onion, and mustard.

July 4th Goodies

Happy Fourth of July Weekend!  

I am sure many of y’all are planning an awesome cookout or camping trip to celebrate our country’s freedom! I have put together a few sweet treat ideas for your celebrations! From fruit trays to clever smores, I hope you try them out!

Classic American Flag Fruit Tray:

  1. Blueberries
  2. Strawberries
  3. Bananas
  4. Skewers

Cut strawberries and bananas into pieces and assemble on skewers like the picture above.

Yogurt Covered Pretzels 

If you are wanting to snazz up that fruit tray, substitute yogurt covered pretzels with the bananas.

  • 1 1/2 cups Vanilla protein powder (I use Plant Based Fit Protein)
  • 1 bag Gluten free Pretzels
  • 2 cups Greek yogurt, plain

Combine the yogurt and protein powder. Dip pretzels in the yogurt mixture and place of a waxed paper cooking sheet. Once all of the mixture is used, freeze pretzels until hardened.

Banana S’mores

I don’t know about y’all, but when 4th of july comes around I am craving a good ole s’more! Nothing is wrong with treating yourself to a regular s’more, If you are willing to skip the marshmallow, there is another alternative that is just as good and fun to hold over a fire! Bananas!!


  1. Simply cut the banana into a marshmallow size for the s’more.
  2. Hold over a fire to allow the banana to caramelize.
  3. Place between gluten free graham crackers and 70% dark chocolate and voila!

Healthy Marshmallows (Recipe by Wellness Mama)

Now if you cannot bypass the marshmallow but are willing to spend a little time in the kitchen to make a healthier treat, here is a recipe that is equally as good allowing you to eat more with less guilt…Yay!

  • 4 tablespoons of pasture-raised gelatin powder
  • 1 cup of water
  • 1 cup of raw unfiltered honey
  • 1 teaspoon vanilla or other flavor optionals (mint extract, coffee, lemon, cacao powder, etc.)

  1. Pour ½ cup of water into the metal bowl and whisk in the gelatin. Let sit.
  2. Pour the other ½ cup of water and the 1 cup of honey into the small saucepan. Bring to a boil and stir for 8 minutes.
  3. Slowly start pouring the honey/water mixture into the bowl with the gelatin mix (which will be hardened by now).
  4. Mix on medium as the honey mixture is added.
  5. When add honey mix is added, turn the mixer to high and blend with the mixer for another 10-15 minutes or until it forms a stiff cream the consistency of marshmallow cream (it should form gentle peaks).
  6. Add any flavor ingredients for the last 2 minutes of mixing (except cocoa powder which can be added to the honey mix in the saucepan).
  7. Grease a 9×13 inch baking dish with coconut oil, or line with parchment paper, leaving some on the sides to be able to pull up. Pour whipped marshmallow mixture into the lined/greased dish and smooth evenly.
  8. Let sit at least 4 hours (overnight is better).
  9. Flip onto a cutting board and cut with a well oiled pizza cutter or knife.
  10. Store in an airtight container.

Assemble the s’more by using gluten free graham crackers, 70% or higher dark chocolate and these healthy marshmallows!