Healthy cauliflower "fried rice"

I love making this dish because it’s not only packed with veggies, but it’s simple and easy to make!! I try to not eat a lot of take-out food, and if you’re a fried rice lover, I highly suggest making your own at home.  It’s a much healthier and more nutritious option and you will be pleasantly surprised at how much it tastes like you’re actually eating fried rice!

This is also a good recipe to use when you want to clean out your fridge. You can throw whatever veggies and leftover pieces of veggies you have on hand into this dish and it will still taste great! As you'll see from the directions below, I did just that! I had only baby carrots and only 1/2 of 2 different kinds of peppers, but it worked out to be delicious nonetheless! 

cauliflower fried rice

You can really throw whatever veggies you want into it, but here’s what I used:

  • ½ onion diced
  • ½ red bell pepper diced
  • ½ yellow bell pepper diced
  • 1 cup chopped broccoli
  • Hand grated 5 baby carrots (because that’s what I had in my fridge!)
  • 3 cloves of garlic minced
  • Fresh grated ginger

You’ll also need:

  • 1TBS oil (I use extra virgin coconut oil)
  • 1 head of cauliflower
  • 2 eggs
  • 3 TBS low sodium soy sauce
  • Any protein you may want to add
  • salt and pepper of course ;)

Start by sautéing your onions in 1 TBS of oil until translucent.  Then add the garlic, ginger, and other veggies and cook through.

While the veggies are cooking, cut off the florets of the head of cauliflower.  Some stem is ok, just not big pieces of it as it doesn’t process as nicely as the florets do.  Pulse them in your food processor until you get a rice-like consistency.

Add the cauliflower rice to the pot of veggies and stir to combine.

While the added cauliflower is cooking through, I whisked together the 2 eggs and scrambled them in a separate small pan.

To finish, add the soy sauce and scrambled eggs, (add whatever cooked protein you would like at this step too) mix it all together and voila! Dinner is served! This made 4 servings for me, but really I wanted to eat it ALL! Hope you enjoy!!

My favorite cookie recipe

Sometimes we all just need a little treat...

I'm not shy about loving these healthy cookies. First off, they have only 2...yes TWO, main ingredients. You can just stop there and it's delicious. I however typically don't just stop there. 
These are my Bakers Choice cookies and the name says it all....add whatever else you want! Sometimes I add a few Enjoy Life dairy-free dark chocolate chips and some cinnamon to make them more of a treat. I also like to go more of a trailmix route and do walnuts, dried cranberries and pepitas (pumpkin seeds). Whatever you put in yours is up to you, but trust me you'll be making these so often that you'll have plenty of opportunities to mix it up! 
The best part about these cookies is that they are a great grab and go breakfast. With school starting back up for so many people these are a GREAT way to take some stress out of your mornings. Essentially its just oatmeal on the go depending on what you put in there. They also freeze well so you can make a double batch and thaw them in the fridge later. 

Ingredients
-2 ripe bananas mashed
-1 cup rolled oats (you can use quick oats as well, but they will have a softer texture)
- About 1/2 tsp cinnamon (I don’t actually measure this, but I like a lot of cinnamon)
-Whatever else you want to throw in there!
I typically use a few different things, here are some suggestions: dark chocolate chips; walnuts; peacns; shredded coconut; raisins; dried cranberries; cacao nibs; pepitas… etc!

To make:
Mix all the ingredients together in a large bowl
Scoop a small amount onto parchment paper or a lightly oiled cookie sheet
Bake at 350F for 15-20 minutes, or until golden brown!
Eat or freeze within 2-3 days…if they last that long ;)

 

How to stay energized at work

We all want to feel like we are beaming with energy. If you’ve signed up for my free training, (if you haven’t yet, you can do so HERE!) you know that starting your morning off right is a key component in having a great rest of the day. But keeping your energy at its highest levels throughout the day isn’t always easy, especially if your job involves sitting at a desk for 8+ hours staring at a screen.

By the afternoon, your focus starts wavering, you become less productive and you might even find yourself getting lost in junk email or scrolling through Facebook, aka junk food for your brain. Or worse, you reach for real junk food, a piece of candy from the office stash, or a soda from the vending machine, anything to give you a little extra energy boost to make it through those last few hours of work.

We all know that this is not the best solution. But what should we be doing instead to feel more energized at work?

1. Take frequent breaks: Every 50 minutes or so, take a screen break. Look off to the side of the computer, or close your eyes. Give yourself a few minutes to stop thinking and just be. Take a few deep breaths and reset. Think of it as a mini meditation every hour to reboot your mind. Just stop and pay attention to your breath. It sounds simple, so simple that you might just brush it off, especially if you’re a type A person like myself who needs to keep pushing through. But as odd as it might seem to stop working to get more done, those few minute breaks add up to a huge cumulative benefit of more energy and better focus throughout the day. Set a timer on your phone to remind you so you have one less thing to think about!

2. Go for a walk: If you can, get up and go for a walk. Something as simple as a 20 minute walk has been shown to boost energy levels and decrease fatigue. Bonus points if you can get outside and get some vitamin-D while you’re at it!

3. Stay hydrated: Dehydration is a huge reason many people feel fatigued. Make sure you are drinking enough water throughout the day and keeping your body nourished. Remember, drinks like coffee and soda will actually dehydrate you more. While the caffeine or sugar might give you a little pep, the effects are short lived and you’ll feel even more tired when you’re coming down off of the high. Stick with water and let your body naturally energize itself by working at its highest potential. Keeping hydrated will also keep you feeling fuller throughout the day, so you’ll be less likely to indulge in that energy draining candy bar or bag of chips. 

The missing piece in feeling healthy

Hi friends!

Ever feel like you are doing the right things but just not getting where you want to be with feeling healthy? A lot of people struggle to actually feel healthy, even though they are "dragging themselves to the gym" and eating "boring salads" for lunch. The problem is, they are missing a key piece of health: mindset. If you are just going through the motions of a healthy lifestyle, say, to loose 10lbs in a few weeks, then you will never fully get the amazing benefits and embodied feelings that come from truly becoming healthy.

Wellness means more than eating more broccoli; and to find the Wellness Warrior within in you, you need to make sure you have the right outlook to go along with these healthy changes.

Here are my 3 most crucial mentality shifts to make before you can Ignite Your Wellness Warrior and step into your healthiest self.

Take some time and work through each of these concepts. They are all important in their own way, and together they can make all of the difference in how you end up feeling on your journey to your healthiest self! 

Learn to get comfortable with the uncomfortable. Trying new things can be uncomfortable. We have an inherent want to push away, or even outright avoid, what is uncomfortable for us. But, being uncomfortable is a part of life and it can even open doors and create amazing opportunities for growth if you persevere through. Cultivate the ability to sit with your discomfort and know that you will be okay. Change in life is a given. How we perceive the change is what impacts us, so why not embrace it instead of avoid it and get comfortable with the uncomfortable. You'll find that you are able to grow more and be happier as a result. 

Know that you are good enough and embrace your individual self. You have so much to offer the world. You are a unique, amazing person. A co-worker of mine once told me a quote that has stuck with me, "If all the birds sang the same song, there wouldn't be any music". Love who you are and what you have accomplished in life. Acknowledge that you have so much to offer the world and no one else has a path like yours. Also, with knowing you are good enough comes the confidence to take a chance, not be afraid to fail, and to embrace setbacks instead of letting them get you down.

Have fun with change. Don't eat kale just because someone tells you to. Don't run on a treadmill for an hour every day if you absolutely hate it. Have fun with your life or you'll always feel like you're struggling for something more. Yes, there can be an adjustment period for a lot of new things like trying new foods or new exercises, you might not fall in love with it right away. But if you approach change with a playful mind and heart, you will be far more open to finding the things that bring you joy and truly nourish you inside and out! 

Homemade mint iced tea

When was the last time you slowed down and just observed?

One of my favorite things about the change in the seasons is the surprises that it brings. Stop what you're doing and take a walk near some flowers, have a seat and sip some cold iced tea, take in the beauty that is all around you...


I recently took a trip up to my sister’s house for a nice afternoon visit and to get to see my adorable little nephew. He’s seriously the most loveable little guy ever (in my completely unbiased opinion, haha!)

They bought their beautiful home late last year, so what spring and summer would bring for landscaping was somewhat of a mystery to them. Happily, as the days got warmer, a beautiful garden revealed itself. Before I left we took a walk out to the front of their property where she has gorgeous peonies, delicate foxgloves, tall bunches of chives, and tons of fresh mint growing. Mint is known for taking over a garden, so when I tell you she had tons of it I’m not exaggerating. She was generous enough to give me a beautiful pick of flowers, a handful of chives and a big bunch of mint.

 

Mint is one of my favorite herbs so I was definitely excited to have so much of it! It’s versatile in so many dishes, but one of my favorite ways to have mint is as mint tea.

I personally drink tea every night before bed. It’s a part of my evening ritual and helps to calm me down and gets me ready for sleep.

But on a hot summer day, a nice cold cup of refreshing iced mint tea definitely hits the spot. You'll still get the same benefits whether its hot or cold, so whichever way you choose to drink it doesn't matter. 




It's so simple to make, only requiring 2 ingredients! The only other requirement of my recipe is to slow down, kick back, and savor life while you sip :)

 

Fresh Mint Iced Tea 

1 bunch fresh mint (the leaves from about 4-5 sprigs)

4 cups boiling water

*You can also add honey or raw sugar while still warm, or citrus zest to give it a little more flavor if you’d like!

 

  • Wash your mint leaves and tear into smaller pieces
  • Place mint in teapot, or strainer over a glass bowl, and pour boiling water over it, making sure that the leaves are covered by the water
  • Allow to steep 5-10 minutes depending on how strong you want your tea
  • Remove mint leaves at desired strength and allow the tea to cool before refrigerating (1-2 hours)
  • Serve cold over ice with more fresh mint leaves as garnish

 

Mint is a perfect herb to add to your repertoire, especially in the summer.

Mint is great for digestive health, it helps to soothe your stomach, and is a great remedy for nausea. Mint can help with weight loss in a natural way by stimulating digestive enzymes.  It’s also great for oral health, freshens your breath and can keep bacteria away. Mint is also helpful with allergies and asthma and can aid in clearing congestion.