Greens 1.5

New Year Cleanse!

Whose with me for a New Year cleanse?! As my viewers should know, I don’t go for the completely deprive yourself, conquer the “master cleanse” when it comes to cleansing. ...

Green Pea, Lettuce, and Fennel Soup

Green Pea, Lettuce, and Fennel Soup

I’ve made this soup twice now and just love it!  It’s a way other than salad to serve lettuce in a bowl and has a surprisingly refreshing yet dynamic flavor. ...

Curried Red Lentil Soup ingredients

Curried Red Lentil Soup

I’ve always thought it would be good to have a good lentil soup recipe under my belt.  I like this one because the spices used are cumin and curry which ...


Turmeric Elixir

Turmeric Elixir

This is an excellent post work out beverage which provides adequate nutrients ...
Curry Cauliflower Soup

Cancer Fighting Foods

This past week I made two recipes from a cookbook called The ...
Carrot Beet Salad

Carrot Beet Salad

This is a recipe for a unique salad comprised of beets, carrots, ...

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New Year Cleanse!

Whose with me for a New Year cleanse?!

As my viewers should know, I don’t go for the completely deprive yourself, conquer the “master cleanse” when it comes to cleansing.  I’m a VERY active person, so I go for a cleanse that does give my system a break yet provides the nutrients and energy that I need.

In previous years, I’ve left things fairly general but this year I am prescribing a specific set of beverages and recipes.  Check these out and see if you want to jump on board!

For this cleanse you will need the following: a juicer, a blender, kale, spinach, romaine lettuce, celery, cucumbers, parsley, lemon, lime, tomatoes, fennel, garlic, cayenne pepper, avocados, raw cacao powder, coconut oil, and powdered stevia.

AM = Greens 1.5

2 or 3 kale leaves, to taste

Large handful of spinach

1 head romaine

2 celery stalks

1 large or 2 small cucumbers, peeled

1 small bunch fresh parsley

1/2 lemon, peeled

1/2 lime, peeled

Directions: Juice all this together for one AM 1.5 Greens drink.

Mid-Day = Spicey Tomato, Greens, Fennel

2 large tomatoes

Handful of spinach

2 or 3 celery stalks, to taste

1/2 small fennel bulb, plus a few of the fronds

2 cloves garlic

1/2 teaspoon cayenne pepper

Directions: Juice all this together for one mid-day nutrient and anti-oxidant dense beverage.

PM Yummy = Avocado-Cacao-Stevia Blended Pudding 

2 avocados, pitted and peeled

1/4 cup raw cacao powder

2 tablespoons coconut oil

1/2 teaspoon powdered stevia

Directions: Place all the ingredients in a blender and blend until smooth.  You can also freeze this if you are in the mood for ice cream.  Add a pinch of cayenne for a spicy kick.

Greens 1.5

AM Greens 1.5

I recommend these recipes, ingested as described – AM, Mid-day & PM & then consuming raw veggies to your hearts content, minimal fruits and some nuts as you see fit.  These additions should all be added to varying levels based on your activity level and goals.  Please comment or email me with specific questions, comments, etc.


Much Love and Wellness,

Lisa – Be Well

Wisconsin Roaster Ruby Coffee Named 1 of 15 Best in the Country

So proud of these guys… try it & spread the word… Like, follow, etc…

milwaukee coffee guild

ruby coffee

Jared Linzmeier’s Ruby Coffee Roasters of Amherst Junction, Wisconsin has been named one of the 15 best new coffee roasters in the United States according to, a travel, food, drink and lifestyle website.

Read More


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Turmeric Elixir

Time and again I’ve thought about a post workout recovery drink which would provide adequate nutrients to help the body recover.  Many people promote a high protein drink but that only really is a good solution for a very intense, muscle resistant  workout.  In the case of someone who does a combination work out, something like this turmeric elixir I came up with might be a better solution.  It contains coconut water to aid in re-hydration, turmeric to aid in decreased inflammation, ginger to help balance the stomach, and a bit of agave to help replenish depleted carbs.   Try this on for size after one of your workouts and see how you feel!

Turmeric Elixir

Turmeric Elixir

Turmeric Elixir

1 1/2 cups raw coconut water

1 cup coconut milk

1 tbsp. coconut oil

1 tsp. ground ginger

1 tsp. ground cinnamon

1 1/2 tsp. ground cardamom

1 tsp. ground turmeric

about 5 drops agave

about 5 drops liquid stevia


Mix all the ingredients together in a sauce pan and bring to a boil (stir ingredients together multiple times while heating). Reduce the heat to a simmer and let simmer for about 5 minutes.  Take off the stove top and let cool.  You can either then drink the beverage warm and or put it in a mason jar (as you see here), and put it in the fridge to cool down.  Once chilled, drink up and enjoy!  Both variations are great! I find it really depends on the weather as to which one I prefer. (Another option for this drink is to use fresh ginger root and fresh turmeric root, then strain the ingredients out after the heating process is complete.  You also can add 1/8 tsp. holy basil powder for added flavor, manganese and vitamin K.)




Green Pea, Lettuce, and Fennel Soup

I’ve made this soup twice now and just love it!  It’s a way other than salad to serve lettuce in a bowl and has a surprisingly refreshing yet dynamic flavor.  

I thought it would be nice to share a soup recipe this time of year given the cooler temps in much of the country.  Enjoy!!

Green Pea, Lettuce, and Fennel Soup

3 Tbsp unsalted butter

1 medium fennel bulb, chopped (about 2 cups), fronds reserved for garnish

2 large shallots, chopped

1 medium head Bibb lettuce, cut into 1/2 inch wide strips

1 package frozen petite peas (10 oz.)

1 1/2 cups low-sodium vegetable broth

3/4 tsp fennel seeds

1/2 tsp kosher salt

1/2 tsp freshly ground black pepper


1.  Melt butter in a saucepan over medium heat.  Add fennel and shallots.  Cover and cook, stirring occasionally, until vegetables soften, 6 to 7 minutes.

2.  Add lettuce and stir until wilted, 1 to 2 minutes.  Mix in peas, broth, and 1 cup water and bring to a boil.  Cover, reduce heat to medium-low, and simmer until vegetables are just tender, 5 to 6 minutes.

3.  Transfer to a blender, add fennel seeds, and puree until smooth.  Return soup to the pot over low heat, add the salt and pepper, and thin with water if too thick for your liking.  When heated ladle soup into bowls and garnish with fennel fronds.

Makes 4 Servings:  Per serving: 175 cal; 9g fat; 18g carbs; 6g sugar; 289mg sodium; 6g fiber; 7g protein

Green Pea, Lettuce, and Fennel Soup

Green Pea, Lettuce, and Fennel Soup

Prosciutto – wrapped Greens

This simple appetizer dish is a nice variation from the traditional Prosciutto & Melon.  It takes minimal ingredients and requires no cooking at all.  Note the red and green color combination which makes this a nice appetizer to serve over the holiday season.  Happy Holidays and do enjoy!!

Prosciutto – wrapped Greens


1 1/2 tbsp lemon juice

1 tsp Dijon mustard

1/4 cup grated Parmesan cheese

1 minced shallot

1 minced garlic clove

1/4 cup olive oil

1 bag arugula

1 package prosciutto

Prosciutto - wrapped Greens Ingredients

Ingredients for Prosciutto – wrapped Greens


1.  Whisk 1 1/2 tbsp lemon juice with 1 tsp Dijon mustard and 1/4 cup Parmesan cheese.  

2.  Add the minced shallot and the minced garlic clove.

3.  Whisk in 1/4 cup olive oil

4.  Place the arugula in a medium bowl, pour dressing over greens and mix thoroughly.

5.  Spread out a slice of the prosciutto on a board and place a pinch of the salad greens on one end.  Roll the greens up tightly in the piece of prosciutto until you have a fat little cigar.  Repeat this process until you have used all the prosciutto pieces.

Arugula Dressed & Prosciutto

Arugula Dressed & Prosciutto

Prosciutto - wrapped Greens

Prosciutto – wrapped Greens

Voila… simple, sophisticated and delicious!

Curried Red Lentil Soup

I’ve always thought it would be good to have a good lentil soup recipe under my belt.  I like this one because the spices used are cumin and curry which are two of my favorites.  This is a great soup to make in the winter time because it’s hardy and nourishing.

Curried Red Lentil Soup


2 cups red lentils

1 qt. vegetable broth

1 large onion, finely chopped (2 cups)

4 celery stalks, finely chopped (1 1/2 cups)

2 large carrots, finely chopped (1 1/2 cups)

2 cloves garlic, minced (2 tsp.)

1/4 cup chopped cilantro

1 Tbsp. curry powder

1 tsp. ground cumin

2 Tbsp. lemon juice

Curried Red Lentil Soup ingredients

Curried Red Lentil Soup ingredients


1.  Bring lentils, broth, and 4 cups water to a simmer in a large pot.  Skim away foam that rises to the top.  Reduce heat to medium-low, cover, and simmer 5 minutes, stirring occasionally.

2.  Add onion, celery, carrots, and garlic; simmer, uncovered, 20 minutes.  Add cilantro, curry powder, and cumin, and cook 20 minutes more until lentils are soft.

Curried Red Lentil Soup cooking

Curried Red Lentil Soup cooking

3.  Season with salt and pepper, if desired, and stir in lemon juice.  I would recommend adding a little salt and pepper to taste and to use fresh lemon juice.


Curried Red Lentil soup w/ Spinach

Curried Red Lentil Soup w/ Spinach

P.S.  I added a little spinach in my serving to get a little more nutrients and greens in this dish.

(Per 1 1/2 cup serving: 283 Cal; 19g Protein; 2g Total Fat (<1g Sat. Fat); 50g Carbs; 0mg Chol.; 263mg Sodium; 13g Fiber; 7g Sugar)

Pumpkin Dark Chocolate Muffin Cakes

I was craving a pumpkin dessert the other day so went to the grocery store, scoured the baking isle and came up with this concoction.  I admit this recipe is far from scratch but in a pinch it does the job and can save some on cost of ingredients.

Try this recipe for a holiday party dessert and it’s sure to be a crowd pleaser!

Pumpkin Dark Chocolate Muffin Cakes

Pumpkin Dark Chocolate Muffin Cakes









1 box Pillsbury Pumpkin Quick Bread / Muffin mix

2 eggs

1 cup milk

1/3 cup canola oil

1 10 oz. bag Nestle’s Toll House Dark Chocolate Morsels

1 12 oz. Betty Crocker container Whipped Cream Cheese spread

1 2.25 oz. bag Diamond chopped pecans

Pumpkin Dark Chocolate Muffin Cake Ingredients

Pumpkin Dark Chocolate Muffin Cake ingredients








Cooking Instructions:

1.  Preheat your oven to 350 degrees

2.  Remove the whipped cream cheese spread from the refrigerator if it is not already out.

2.  Combine the bread / muffin mix with the eggs, oil, and milk & stir until well combined.

3.  Add the dark chocolate morsels and fold evenly into batter.

4.  Line a mini muffin pan with mini muffin paper cups and fill each cup 3/4 full with batter.  Make sure each portion contains at least several dark chocolate chips.

5.  Bake the muffin cakes for 15 minutes (insert a toothpick to ensure it comes out clean to determine cakes are done).

6.  Let cakes cool completely

Pumpkin Dark Chocolate Muffin Cakes cooling

Pumpkin Dark Chocolate Muffin Cakes fresh out of the oven.











7.  Lightly toast the pecan pieces by sautéing them in a pan over low heat (move the pieces around every few minutes to ensure they don’t burn).  Remove from heat and let cool…

8.  Once the muffin cakes are completely cool, top them with some cream cheese frosting and roasted pecans.

Voila…DELICIOUS, easy and visually oh so cute pumpkin dark chocolate muffin cakes!  Now just enjoy them and share the wealth :).

Pumpkin Dark Chocolate Muffin Cakes

Finished Pumpkin Dark Chocolate Muffin Cakes

New Products

Hi Everyone!  I hope this finds you well and enjoying the fall months.  It’s such a beautiful time of year.

As most of you know I enjoy researching and finding new products which are nutritious in nature or just plain good, that seem worth trying.  As I come across products that seem to have tremendous nutritional value and or serve as good new additions to the shelves, I blog about them to help you filter through all the products that line the shelves these days.  Today I’m introducing two new products I’ve recently found which serve as excellent nutritious breakfast items….  Kashi GoLean Vanilla Graham Clusters and SO Delicious Cashew Milk.  

Go Lean Vanilla Graham Clusters

Go Lean Vanilla Graham Clusters

SO Delicious Cashew Milk

SO Delicious Cashew Milk

From my experience the Kashi GoLean Vanilla Graham Clusters may be easier to find than the SO Delicious Cashew Milk just yet.  I went to two stores before I found the Go Lean Vanilla Graham Clusters and four before finding the cashew milk.  The verdict…

Go Lean Vanilla Graham Clusters = Much like the original GO Lean this comes with puffs, twigs, pieces, and well, clusters, I guess.  I didn’t get an overwhelming sense of clusters as I would imagine and want clusters to be but none the less, I like the variety of bits and crunch in the cereal.  It has a mild vanilla flavor and only packs a whopping 170 cal per cup with 36g carbs, 9g sugar (love that), 9g fiber, and 11g protein.  This with some blueberries on top and a cup of unsweetened vanilla cashew milk and you’re sure to be satisfied well into the early afternoon.  It’s energy and nutrition all in one with a satisfying crunch!

SO Delicious Cashew Milk = After going to several stores, I finally found this in a Whole Foods in the area.  I was delighted to find an unsweetened vanilla kind so went with that option.  There was, however, a plain unsweetened option as well.  Overall I found this nut milk a little thicker than Almond Milk but not overly thick.  It has what I thought was a very mild cashew flavor and is not overwhelming at all.  It’s satisfying, nutritious and low in calories.  This nut milk has 35 calories in one cup, 3.5g fat, 1g carb, 85g sodium, 0g sugar (awesome!), and 0g protein (not so good but ok if pairing with a cereal such as GO Lean VG Clusters).  The upside is this cereal also packs a lot of Vitamin D, Vitamin B12, Folate, Magnesium, and Selenium.  If you’re in to trying various nut milks, I’d give this one a try but do admit I think I like almond or almond / coconut better.

So there you have it, a few new grocery items to lean about and possible add to your grocery list.

Stay tuned for several cancer fighting, immune building, energy building, and detoxifying products I’m currently researching….

To Good Health,


Cancer Fighting Foods

This past week I made two recipes from a cookbook called The Cancer Fighting Kitchen by: Rebecca Katz with Mat Edelson.  Like many people in this world, I have recently been affected by a loved one being diagnosed with cancer.  Treating cancer can be an unbelievably toxic time for the body being treated.  It can sometimes be difficult but essential at the time of treatment to nourish the body as best you can with nutritious cancer fighting foods.  These two recipes each contain nutrients which have been proven to be nutritious and nourishing for the body.  The cauliflower in the Curry Cauliflower soup has many cancer fighting enzymes and the curry, cumin, and cinnamon serve as anti-inflammatories.  In the Salmon Salad, there are omega 3 fatty acids which are also said to be anti-inflammatories and the protein source in salmon is excellent.  It’s essential to get an adequate of protein in the body when going through toxic treatments such as chemotherapy and radiation to keep the calorie content up and to serve as a muscle fuel.

Regardless of these two recipes coming from The Cancer Fighting Kitchen cookbook, they are delicious and nutritious and can serve as great luncheon foods or the soup can serve as a great lunch or dinner course in the fall months.  Right now is the perfect time of year to make this soup and the salmon salad is easy-peasy!  Enjoy…

Curry Cauliflower Soup

1 head cauliflower, cut into florets
3 tbsp. extra-virgin olive oil
Sea salt
1 cup finely diced yellow onion
2 carrots peeled and diced small
1 cup finely diced celery
1 tsp. curry powder
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1/8 tsp. ground cinnamon
6 cups vegetable broth
Creme fraiche for garnish

Preheat oven to 400 degrees F and line a baking sheet with parchment paper.
Toss the cauliflower with 1 tbsp. of the olive oil and 1/4 tsp. of salt, then spread it in an even layer on the prepared pan. Bake until the cauliflower is tender, about 25 minutes.
While the cauliflower is roasting, heat the remaining 2 tbsp. olive oil in a sauté pan over medium heat, then add the onion and a pinch of salt and sauté until translucent, about 3 minutes. Add the carrots, celery, and 1/4 tsp. salt and sauté until the vegetables begin to brown, about 12 minutes.
Add the curry powder, cumin, coriander, cinnamon, and another 1/2 tsp. of salt and stir until the spices have coated the vegetables. Pour in 1/2 cup of the broth to deglaze the pan and cook until the liquid is reduced by half. Remove from the heat.
Pour 3 cups of the remaining broth into the blender, then add half of the sautéed vegetables and roasted cauliflower. Blend until smooth, then pour the mixture into a soup pot and repeat the process with the remaining 2 1/2 cups broth and the remaining vegetables and cauliflower. For a thinner consistency, add another cup of broth.
Gently reheat the soup over low heat, then do a FASS (Fat, Acid, Salt and Sweet) check. You may want to add a spritz of fresh lemon juice and another 1/4 tsp. salt.
Serve garnished with a dollop of crème fraîche.

Serves 6

Per Serving: Calories: 165; Total Fat: 7.5g; Carbohydrates: 23g; Protein: 5g; Fiber: 7g; Sodium: 260mg

Curry Cauliflower Soup

Curry Cauliflower Soup

Lemon Mustard Salmon Salad

1 7 1/2 oz. can boneless, skinless, sockeye salmon, drained, or leftover Poached Salmon.
2 tsp. Dijon mustard
2 tsp. freshly squeezed lemon juice
2 tsp. extra-virgin olive oil
Pinch of cayenne
Pinch of sea salt
3 tbsp. finely chopped celery
2 tbsp. finely chopped fresh flat-leaf parsley

Put the salmon in a bowl and break into small pieces with a fork.
Stir in the mustard, lemon juice, olive oil, cayenne, salt, celery, and parsley, then do a FASS check (Fat, Acid, Salt, Sweet). If needed, adjust the flavors with lemon juice and a pinch of salt.

Serves 2

Per Serving: Calories: 180; Total Fat: 8.5g; Carbohydrates: 1g; Protein: 27g; Fiber: 0g; Sodium: 670mg

Salmon Salad

Salmon Salad

Carrot Beet Salad

This is a recipe for a unique salad comprised of beets, carrots, dried cranberries and a whole variety of fresh and dried herbs.  It’s presentation is pretty and can serve as a nice gourmet veggie starter.  It’s a variety of salad you don’t see often so might serve as a nice change.  The colors are a great representation of fall yet it’s flavor is light and refreshing enough to serve in the summer months.  Here’s to creativity in the kitchen :)!

Carrot Beet Salad

Carrot Beet Salad











2 crushed garlic cloves

1/4 cup white balsamic or white wine vinegar

1/4 cup dried cranberries

4 medium carrots (using the multi-color carrots is nice)

2 beets (one red and one yellow is nice)

1/4 cup fresh flat leaf parsley

1/4 cup fresh mint leaves

1 lemon

sea salt & pepper to taste

garlic powder to taste

chili flakes

3 tbsp extra virgin olive oil

herb goat cheese

2 tbsp roasted and salted pepitas

2 tbsp walnuts (optional)

Dried Oregano (optional)

Dried Rosemary (optional)


1.  Combine crushed garlic, vinegar and dried cranberries in a bowl (let sit one hour).

2.  Preheat oven to 325 degrees (You can serve this dish using raw and or cooked veggies but I chose to roast mine this time.  If you choose to use raw veggies, slice both the beets & carrots very thin, then marinate with the vinegar + other ingredients for a couple hours before serving.  Be sure to refrigerate – best served cold.)

3.  Slice the top and bottom of the beets off.  Place each beet in a piece of tin foil big enough to cover it – drizzle with olive oil, garlic powder, salt and pepper and close the tin foil, covering the beet completely.

4.  Slice the carrots in to thirds or halves and then cut each piece in half.  Drizzle the carrots with olive oil, salt and pepper, and garlic powder to taste.

5.  Place the beets and carrots on a non-stick baking dish and roast for 40 minutes.  The carrots may take less time so check them and remove before over cooking.

6.  Remove the beets after 40 minutes and open the tin foil (Be careful, these will be hot!)- let cool.

7.  Once cooled, wearing gloves, remove the skin from the beets and slice into match stick size pieces (don’t be too particular here…just cut them into reasonable size serving and eating pieces).  Cut the carrots to match stick size pieces as well.

8.  Remove the garlic from the vinegar mixture.

9.  Chop the fresh parsley, mint and add to the vinegar mixture along with the chili, salt & pepper to taste, lemon juice, and oil.

10.  Add the veggies and mix everything together to blend well.

11.  Place about one cup on the center of each plate, top with a little herb goat cheese, pepitas, and optional ingredients if you like.

Voila, a BEAUTIFUL salad which seems labor intensive but it’s really not.  Enjoy!!