Rad Recipes: Maple Mustard Chicken

Sometimes an idea for a recipe or a flavor combination will pop in my head and I just HAVE to try it.

Yesterday, the idea of grilled chicken breast with a maple-mustard glaze popped in, quickly followed by the taste for a BLT… and I knew I had to try it. So good!

I am quite sure that there are other versions of this out there, but here’s my super-simple recipe. Enjoy!

Organic chicken breast cutlets (thin sliced- mine were about 1/2 inch at the thickest)

Heirloom tomato

Maple bacon (you can sub turkey bacon if you prefer)

Organic Romaine lettuce

Your favorite bread, sandwich roll, or burger buns

1 1/2 – 2 tablespoons brown or Dijon mustard

1 tablespoon maple syrup

Cooking spray or oil

1. Lightly coat skillet with cooking spray or oil; heat to medium high

2. Meanwhile, mix the mustard & maple syrup in shallow dish; coat chicken breast cutlets

3. Cook the chicken in skillet thoroughly, 3-5 minutes per side (check thickest part for doneness)

4. While the chicken is cooking, crisp bacon in a separate skillet to your desired doneness

5. Rinse the lettuce and slice the tomato; prep your bread/roll/buns with a bit of mayo, if you like

6. Assemble and enjoy!

Approximately 400 calories 😘

Rad Recipes: Autumn Harvest Salad with Roasted Squash, Brussels Sprouts, Caramelized Onions (GF, V*, VG*)

My friend Kelly (cupcakekelbel on Instagram) shared this AH-MAH-ZING salad with me to pass along to you. And let me tell you, it’s a beauty! Super hearty and filling without making you feel heavy. You could totally make a meal out of this on it’s own, or serve alongside a lean meat, fish, or pasta dish.

It takes a bit of time to prep because you are roasting the veggies, but hey, that glass of Chardonnay isn’t going to drink itself.

*For vegetarians and vegans, just leave out the bacon altogether.

Adapted from: Kim’s Cravings
(2 servings; approximately 780 calories per serving with regular bacon, 600 with turkey bacon, 475 with no bacon) ;x
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Rad Recipe: Coco-Nutty Grain-Free Porridge

My friend Mikey swears by this recipe for a go-to, super easy breakfast fix. It’s the Coco-Nutty Grain Free Porridge from the book Practical Paleo by Diane Sanfilippo.

It looks super simple and I have pretty much all of the ingredients on hand in my pantry at any given time, so I’m stoked to give this a try for a weekday breakfast that’s hearty enough to get me through a busy morning without making me late.

I think I can push myself past the word “porridge” to give it a try!  😉

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Killer Kale & Quinoa Salad

I’m always on the lookout for easy, tasty meals that are low-cal but still flavorful & filling. This one is awesome to make ahead and take to work or school for your lunch the next day.

There are loads of versions of this Kale & Quinoa salad, so feel free to personalize it and make it your own.  🙂

This one is loaded with protein, iron, & calcium from the quinoa plus Vitamins C, A, and K from the kale, plus the benefits of antioxidants & vitamins from the blueberries and super healthy omega-3 fatty acids from the hemp seed oil.  AND IT TASTES AMAZING!

Always use the freshest, cleanest, non-GMO produce you can get your hands on.  Here’s the recipe:

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What is the Goal?

This year is the year I’m focusing on transformation in my life. I’m looking to create something BIG though. Something deep.

I want to go wayyyyyy beyond “lose ___ pounds blah blah blah” and instead pave a way for people of all body types -including my own- to be empowered, to feel loved, to discover their strength & true beauty.

I’m not trying to be skinny again.

I’m not trying to look like a supermodel or a Victoria’s Secret ad.

I actually love my body as it is, but I really want to FEEL better in it. Have more flexibility, less pain.  Increase my strength & endurance.  Not have a panic attack when an occasion calls for a fancy dress.

I’m not even remotely interested in starting another gym membership because, sorry, I hate the gym. Always have, and I’m okay with that.

And damn it, I love to eat actual food. I’m all for eating clean and making healthy food choices, but there’s no damn way I’m going to give up things like flavor, texture, variety, chewing…

I KNOW there is a way. I KNOW what I am going to do. And I AM going to celebrate every minute of the journey!  Stay tuned for an opportunity to join me!

Friday Feels

Healthy! Confident! Brave! Strong!

Post-workout selfie with no makeup, a sweet sweaty glow, lumps bumps and curves doing what they do as I keep working hard towards my better-health goals. I’ve released 30 inches overall and a few pounds of fat, through loving myself and gently moving my body.

Annnnd a fat kitty who loves a freshly warmed up lap!  Bonus!

Post-Holiday Healthy Meal Choice: Crisp, Refreshing Salad with Protein

Here’s a tasty and simple salad that’s light and quick. Just the ticket to keep you on track after a holiday feast. The dark leaf lettuce and lean turkey are pleasantly filling without the bloat and food coma. Dressed simply with hemp seed oil and freshly ground Kampot pepper for nutty, earthy flavor balance. So good!


Romaine lettuce

Shredded chunks of turkey breast

About a tbsp of cold pressed organic hemp seed oil (I like the one from Nutiva)

Freshly ground Kampot pepper

I like to get my pepper from my pals Cris and Tom at Pepper Project, because each purchase supports native farmers in Cambodia. And it tastes great!

Approximately 300 calories 😘

What Does Healthy Actually Look Like? My Answers May Surprise You

Blessing #5:

I AM HEALTHY & I AM WHOLE. MY BODY IS HEALTHY. MY MIND IS HEALTHY. MY EMOTIONAL SELF IS HEALTHY. I AM WHOLE & COMPLETE. I CHOOSE TO TAKE GOOD CARE OF MYSELF EVERY DAY. I CHOOSE TO MOVE MY BODY TO THE BEST OF MY ABILITY, BECAUSE IT FEELS GOOD! I LIKE TO EAT, SO I CHOOSE NOURISHING MEALS THAT SATISFY ME. I ENJOY RESTING AND I GIVE MYSELF PLENTY OF SLEEP. I AM COMPLETELY IN CHARGE OF MY OWN HEALTH AND PERSONAL CARE. I AM HEALTHY & I AM WHOLE.

~The Blessings Butterfly

On Monday this week, I introduced you to Caro (Carol) a lovely little girl who lives in Masii, Kenya – East Africa.  I met her several years ago on my first of many visits to Kenya when I was working with the humanitarian missionary organization Tumaini International.  Little Caro was not sponsored at that time, nor were her siblings, and her mother Zipporah was really, realllllly struggling just to get through a day- let alone take care of 4 children by herself.

Caro was born with a birth defect that caused non-communicating hydrocephalus, resulting in an enlarged, deformed head. Her ability to use her legs was also affected, and when I met her all she could do was scoot around on her bare bottom, in the dirt.

It was heart breaking.

But, there was something special in her eyes- a bright, beautiful spirit that would NOT be crushed or quieted.  Despite the obvious health issues on the outside, she was and is one of the strongest, sweetest, and most healthy little girls I’ve ever met. Her little friends and siblings played and giggled as small children do, and when I came over to sit next to her on the concrete stoop, she didn’t hesitate to take my hand in hers and crawl up for a soft seat on my lap.

It was heart warming!

In the next few visits, I was able to bring over an awesome little off-road wheelchair donated to us by a dear friend.  Presenting it to Caro and her mom was one of the best days ever.  In my time with Tumaini, I was able to bring over 3 more chairs and deliver them to children in need.

Caro and her eligible siblings have since been sponsored, and are attending school, receiving school uniforms & shoes, meal and emergency food assistance, medical care and so much more.  Caro is one of the top students in her class and able to attend a (rare) school for children with disabilities. Her mom is also now in an amazing support group, active in her church and community, and receiving the medical care and ARV medicine that she needs.

A few years before leaving my work at Tumaini, I helped to launch a women’s empowerment project there in Masii called WE Care that trains widows in the art of paper bead jewelry making, which the ladies sell to help support themselves and their children.  It was an opportunity to create a healthy & supportive community, skills training, and work with dignity.  Caro’s mom was one of the inaugural group of Artisans, and she’s totally thriving.  Here she is!

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Healthy and Whole has less to do with the body that we live in, and more to do with the beautiful, amazing, incredible souls that we are. After all, our bodies aren’t designed to last forever- but our essence, now that’s forever. ❤

If you would like to purchase any of the paper bead jewelry that Zippy and the other ladies have created, please let me know.  Just send me a private message through The Blessings Butterfly Facebook page with your email address, and I’ll be in touch.

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#MondayMantra – I am Healthy & Whole!

Monday Mantra: I Am Healthy & I Am Whole!

Pictured here is an incredibly lovely little girl named Caro (Carol). I met her years ago on my first visit to Kenya, when I was doing missionary & humanitarian work with Tumaini International. I will be sharing more about her in my next blog post this Wednesday, but for now- I wanted to share her smile and her strength with you!  ~Namaste ❤

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