Red, White & Blueberry Smoothie

Written by Sheila Emery Murphy on .

Declare your independence from the Standard American Diet (SAD)!

Celebrate with a super healthy berry smoothie this July 4th. Packed with antioxidants, fiber and heart healthy fat, this smoothie will kick-start your day so you can blaze your own trail.

FYI, this is a great “cooking” project to do with kids – let them measure and add ingredients then give the blender a whirl with help from an adult. Smoothies are a great way to get more nutrients down the hatch for kids big and small.


What you need…

1C         Berries – strawberry, raspberry, blueberry combo (fresh or frozen)

1C         Unsweetened almond milk

½            Avocado

1Tbs      Chia seeds

½Tsp      Vanilla extract (optional)


What to do...

Combine all ingredients in a blender and enjoy. Happy 4th of July!




Better Breakfast Toast

Written by Sheila Emery Murphy on .

Here is a delicious grab & go breakfast you can feel good about - Avocado Toast.  This tasty treat can be whipped up in mere minutes and gets a lot of nutrition down the hatch and fuels you up. 


What you need...

Slice of whole grain bread

1/2 avocado

1/2 lime

pinch of sea salt

pinch of red pepper flakes

scallions, chopped (optional)

What to do...

Toast whole grain bread to your liking. Once toasted, squeeze out half an avocado onto the toast and mash with fork. Squeeze half a lime over mashed avocado and sprinkle with sea salt and a pinch of red pepper flakes.  Top with some chopped scallions for a bit more pizzaz to wake-up your taste buds.  Enjoy!

Better Veggie Platter

Written by Sheila Emery Murphy on .

Want to bring something healthy to a party, but don't have time to chop veggies for a crudite platter?  A real life solution for busy moms is to pick-up a veggie tray from your local grocery store -- then upgrade it! 

Why the upgrade? This platter came with a dip including MSG (monosodium glutamate), artifical flavors and stuff not typically found in most home kitchens.

A healthier upgrade is to ditch the dip and replace it with a good quality hummus.  This revamped veggie platter saves you time and amps up the nutrition for your family and friends.

Helping moms keep it real -- one healthy upgrade at a time!

Better Burger Bun

Written by Administrator on .

Make this a great Memorial Day BBQ with a simple upgrade -- a better burger bun! 

The grocery stores are full of burger buns masquerading as real, wholesome bread.  How do you tell the imposters from the real food?

The answer is simple, read the ingredient label.  There are sneaky ingredients like high fructose corn syrup lurking in many bread products.  If the ingredient list reads like a science project and not a recipe, best to put it back on shelf.

Luckily, some bakers still know how to make burger buns with ingredients we can recognize and pronounce.  It might take a little searching through the grocery store shelves, but likely you will find a bun without high fructose corn syrup and artifical ingredients. 

This simple upgrade of choosing a real bun for your burger will better nourish your family.  Small changes add up to a big difference.  Happy Memorial Day!