Coconut Blueberry Shake


This is a super easy shake that I just threw together last minute when I was in school! It made me feel full for a long time and shakes are always amazing in nutrients and flavor ♥

1 c blueberries
Handful of old fashioned oats
Handful of spinach
2 small bananas
1 c of coconut milk
1 T of chia seeds
A dash of cinnamon

Blend all together and GO!!

Munch Safely,


Zucchini Noodles with Pesto


2 cloves of garlic
2 cups of basil (really filled)
As much hatred Parmesan as wanted
1/4 c of walnuts or pine nuts ( I used walnuts)
2/3 c of olive oil
1 zucchini


Combine all ingredients in a food processor, except cheese, until fully blended! Pour over zucchini noodles that have been cooked on the stove with olive oil until soft. To make noodles use spirellie noodle maker and spin one zucchini

Munch Safely,


Spaghetti Squash Pizza Crust



1 cooked spaghetti squash

1/4 cup whole wheat flour [oat flour]

1/4 cup fat free cottage cheese

2 egg-whites

sprinkling of garlic salt

coconut oil for brushing your parchment paper

1/4 cup mozzarella cheese



Heat oven to 400 F

Cut your spaghetti squash in half and put face down in an inch of water and cook on 400 F for abotu 45 minutes or until you can pierce through the skin with a fork.

Pour all ingredients in a blender and blend for abotu 1 minute or until all ingredients are nicely mixed together.

Place a piece of parchment paper and coat with coconut oil. Pour the mix on the parchment paper and make it into whatever shape you desire! Stick it into the oven for 20-30 minutes or until the edges are crispy.

Take out crust and top with whatever you want! Stick back in for 5 minutes [I topped with cherry tomatoes, kale and mozzarella and smeared avocado as the pizza sauce]

Munch Safely,


Oat Pancake


I love pancakes, but most store bought mixes are filled with not so good things for you, so I found this recipe that is super quick and makes a single pancake which is awesome! I hate when I have a ton of left over pancakes and I’m really only craving one! It’s just the perfect amount ♥


1/2 cup oat flour

1 large egg white

1/4 tsp pure vanilla extract

1/4 tsp baking powder

pinch sea salt

dash of cinnamon

1/3 cup unsweetened almond milk

1/4 cup berries

2 Tbls natural peanut butter

maple syrup


Mix, Mix, Mix…Cook on a sprayed griddle over medium heat. Flip when bubbles appear at the surface of each pancake. I topped mine with peanute butter, maple syrup and berries [I’m a topping freak]

Munch Safely,


Beet Hummus


So yummy! I got this from my beautiful friend Elle, who is an amazing inspiration to be a healthier person! I love hummus, but the same old hummus gets a little boring and I’m all about spicing up my eats! Try this out and you won’t regret it! [Instagram Beauty]


2 small beets

1 large sweet potato

1/2 small onion



2 Tbls coconut oil

1 clove garlic

veggie broth [enough to saute veggies]

juice of lemon

Instructions: Steam 2 small beets. Sautee half of a large sweet potato and half small onion in veggie broth with salt, cumin and cayenne to taste. Blend with 2 Tbls of coconut oil and 1 clove of garlic, plus juice of a lemon and a little water to help blend. I threw all these ingredients in my Magic Bullet! Then ate with some brussle sprouts that I cut in half, roasted in the oven with sea salt and olive oil on 425 for about 30 minutes!

Munch Safely,


Quinoa and Black Bean Stuffed Zucchini

2 medium sized zucchini, about 10 to 12 inches long
2 tablespoons olive oil, divided
1 small onion cut in a small dice
1 medium sweet green pepper, cored, seeds removed and cut in a medium dice – about ½ inch.
1 cup [approx] fresh raw corn kernels [about 2 medium ears’ worth]
1 cup cooked, rinsed black beans
1 large clove garlic, minced
1 teaspoon ground cumin [or more to taste]
1 teaspoon dried oregano
1 tablespoon hot sauce, like siracha or RedHot
½ cup red or white quinoa
¾ cup vegetable or chicken stock
1 medium tomato, cored and diced
1 tablespoon fresh, chopped cilantro
1 cup cheddar cheese, or a shredded blend, divided


Start the broiler in your oven heating. line a large heavy baking sheet with foil [or not, if you don’t mind a little scrubbing]
Cut the zucchinis in halves, the long way. Use a spoon to scoop out the centers, reserving for the stuffing, leaving a good half inch of flesh all around to form a stuffable “boat”
Brush about ½ teaspoon of olive all over the cut sides of the squash, and arrange the halves on the baking sheet, cut sides facing up.
Place pan with squash under the broiler – the rack should be adjusted to leave a couple inches space above the squash. Check frequently, and turn the pan so the surfaces brown evenly. You want some nice color, but the squash should still be fairly firm when you take it out. Leave the broiler on, as you are going to need it again in a few minutes.
Over a medium flame, heat a tablespoon of the olive oil in a large saute pan.
Meanwhile, chop the flesh from the squash, and add to the pan.
Add the onion, pepper, corn and black beans and stir fry for a couple minutes.
Add the garlic, cumin, oregano and hot sauce, and mix to combine.
Rinse the quinoa in a fine metal strainer [some quinoa can taste soapy if it’s not rinsed.]
Add the quinoa and stock, and cover the pan.
Lower the heat a bit and cook until the quinoa is tender – about 15 minutes, adding additional stock or water, if things start to stick at all.
Remove the lid, and mix in the diced tomato, and the cilantro.
Mix in ½ cup of the cheese.
Portion the stuffing evenly among the browned zucchini halves [you may have a little stuffing left over], and top each one with ¼ of the remaining cheese.
Return the pan to the broiler for a couple minutes, until the cheese is melted and bubbly – watch carefully so that it doesn’t burn.
Serve individual halves, or cut into slices for smaller portions. Can be garnished with avocado, hot sauce, chopped cilantro and some sour cream if you like.

Munch Safely,


Carrot Cake Oatmeal Cookies


I made these one night because my roommate brought home a ton of carrots from her parents garden in Duluth. Super easy cookies to make and they are filling and very flavorful♥


3/4 cup carrots

1 large egg

1/2 cup maple syrup [fresh from my Grandpas’s trees]

1 cup oats

1 1/2 tsp baking powder

1 1/2 tsp cinnamon

1/8 tsp salt

1 tsp vanilla extract

3/4 cup oat flour [ground from oats]

2 Tbls coconut oil


In a medium bowl, whisk together the oats, flour, baking powder, cinnamon and salt. In a separate bowl, whisk together the coconut oil, egg and vanilla. Stir in the maple syrup until thoroughly incorporated. Add in the flour mixture, stirring just until incorporated. Fold in the carrots. Chill the dough for at least 30 minutes

Preheat the oven to 325° F and line a baking sheet with parchment paper

Drop the cookie dough into 15 rounded scoops on the baking sheet, bake at 325 F for about 15-25 minutes. Cool on bakng sheet for 15 minutes

Munch Safely,


Smokey Roasted Sweet Potatoes 



1 medium white/purple sweet potato [I love the taste of the white sweet potato as opposed to the orange]

2 Tbls olive oil

1 Tbls brown sugar

1 tsp smoked paprika

1/8 tsp garlic

1/8 tsp cayenne pepper

1/4 tsp sea salt

10-15 cracks of fresh pepper


Preheat oven to 400 F. Wash and peel the potato, cut into Desiree frie size [1/8 inch thickness] In a bowl combine all the ingredients except the olive oil. Then coat the fries with olive oil and add the dry spices,mixing so each frie is coated.

Place fries spread out on baking sheet and aluminum foil [eaiser clean up] and bake for 20 minutes, flip and then put back in for another 20 or until desired crunchiness

Munch Safely,


Chicken Penne Pesto Bake


I decided to make this after a weekend on my Grandparents farm in Osseo, WI. We were tearing down their 80 year old grainery and while we were waiting my God mother and I starting picking these beautiful little yellow tomatoes. They looked like light bulbs and you could pop them right in your mouth and they had so much flavor! I brought a whole bag home because he had so many he couldn’t eat them fast enough. I decided I had to cook with them right away before the farm fresh was no more ♥



4 large chicken breasts

4 Tbls Basil Pesto


4 servings of Whole Wheat Noodles

3 Tbls Coconut oil

8 oz Vegan Mozzarella Cheese


Lay down a layer of cocounut oil in a large glass pan, place thawed chicken breasts on top. Spread the pesto on the breasts

Cut up a bunch of cherry tomatoes [I picked mine from my Grandpa’s garden #farmfresh] or roma tomatoes and spread them over the pesto covered chicken.

Cover the tomatoes with cheese and bake at 400° F for 40 minutes. Lay chicken pesto bake over bed of al dente whole wheat penne noodles

Munch Safely,


Kale & Spinach Pesto


This was a great recipe that I found on TheIronYou blog. I transferred it into 4 different containers for meal prep for breakfast for the week and I just made the egg same day. Super yummy and PACKED with flavor ♥

Ingredients for quinoa [serves 4]

1 cup quinoa

1/2 cupt kale pesto

zest of one lemon

juice of 1/2 lemon

4 eggs

2 Tbls chopped walnuts

1 Tbls fresh chopped parsley

Ingredients [kale pesto]

1 bunch of kale (1/2 pound) destemmed and coarsley chopped

1 garlic clove, peeled

1/3 cup walnuts

juice of 1/2 lemon

2 Tbls parmesan-regiano cheese grated

2 Tbls Romano cheese grated

3 Tbls olive oil

1/4 cup cooking water

Directions [kale pesto]

Bring a heavily salted pot of water to a roiling boil. Add garlic and kale [making sure to submerge it in the water] and blanch for 3 minutes

Using a slotted spoon fish teh kale and the garlic out of the water adn transfer to a colindar. allow to cool slightly and using the back of a spoon squeeze out some of the water.

In a food processor [or in my case Magic Bullet] add walnuts; pulse until the mixture resembles a coarse meal. Add the blanched kale, garlic and lemon juice. Pulse until the kale is broken up and nearly smooth. Using a spatula, scrape down the sides. Throw in parmesan and romano cheese. Pulse again and while the food processor is ru ning slowly add the water until the pesto reaches a cream consistancy.

Transfer kale pesto

Directions [quinoa]

Place quinoa into fine-mesh strainer. Rinse thoroughly with cool water for about 2 minutes. rub and swish the quinoa with your hand while rinsing. Drain.

Place a splash of olive oil in the saucepan over medium high heat and add the draine quinoa. Cook, stirring for about 1 minute letting the water evaporate. Add 2 cups of water and 1/4 tsp of salt. Bring to a rolling boil, lower to a simmer [turn heat to lowest setting], cover and cook for 15 minutes.

Remove from the heat and let stand for 5 more minutes, covered. Remove the lid and fluff the quinoa gently wtih fork [ there should be tiny white rings around the quinoa to tell when they are done]. Combine cooked quinoa with kale pesto, and mix to coat the quinoa thoroughly. Season with salt, pepper and lemon juice. Divide quinoa among separate bowls.

Top off quinoa with lemon zest, chopped walnuts and red pepper flakes. Make poached eggs and serve them over quinoa bowls. Sprinkle some sea salt and pepper on the eggs and serve!

Nutrition Facts

1 serving yields 290 calories, 15 grams of fat, 21 grams of carbs and 11 grams of protein

Munch Safely,