/ MAH – məs – tay /



Daily Detox Tea

I recently was sick for more than a month.  What started as a nasty flu-like virus turned into a bad respiratory infection which turned into an annoying sinus infection.  I felt like I had been doing everything right (washing hands, eating relatively well, taking vitamins and supplements, etc…), but I just couldn’t seem to get better.  Then a good friend of mine recommended a version of this detox tea to me.  Of course, I knew about the tea and about the benefits of its ingredients but had never given it the ole college try.  So…..

Out of desperation, I immediately made the tea, drank a cup, and felt better than I had in a month.  My sinuses cleared, and my energy returned.  I felt closer to normal than I had felt in weeks.  Was this tea the cure-all, end-all solution to my ailment?  Of course not.  But I sure learned a lot from it…I learned that taken daily, it is a very powerful contribution to living the well-life that I strive to live.  I now have a cup once a day, typically during that early afternoon “tired-time.”  It’s been the perfect complement to my daily routine!


***This recipe makes a concentrated form of the tea.  I typically refrigerate the entire batch (a week’s worth) in a large Mason jar and just pour about 1/4 cup into a mug before drinking.  I then add the juice from half of a lemon and top the rest of the mug off with purified water.  I add local honey to balance out the acidity from the lemon and the heat from the cayenne.  This can be taken hot or cold, whichever you prefer.  I prefer hot.

Daily Detox Tea



  • 6 cups water
  • Large piece of fresh ginger (6″ or so), peeled and chopped
  • 4 cinnamon sticks
  • 1 Tbsp. ground turmeric
  • 1/2 tsp. cayenne pepper (less or more to taste)
  • lots of lemons 😉
  • local honey


  1. Put water in pot and add ginger, cinnamon, turmeric, and cayenne.  Bring to boil.
  2. Turn down to simmer.  Simmer for 20 minutes.
  3. Let cool, then strain into Mason jar.
  4. To drink, add 1/4 cup of mixture to mug, add juice from half a lemon, and fill the rest of mug with water.  Heat, if desired, and add honey to taste.  Refrigerate remaining mixture for up to a week.

Raw Kale Salad

Aw, kale yeah.  This raw kale salad is a staple in my house.  It’s so easy to make and so tasty to eat.  Everything about this salad says raw, fresh, and healthy.  Give it a try…it’s a great way to get your greens in.


Raw Kale Salad


  • 1 bunch kale, washed, de-stemmed, and finely chopped (Hint:  Food Processor!)
  • Juice of 1/2 lemon
  • 1/8 cup olive oil
  • 1/2 cup freshly grated Parmesan cheese
  • 1/2 cup Craisins
  • 1/4 cup toasted pine nuts (Don’t skip the toasting step…it adds so much, I promise.)
  • S & P to taste


  1. In a small bowl, whisk together the lemon juice and olive oil and drizzle over chopped kale, tossing to coat.
  2. Add rest of ingredients and mix.  (I told you it was easy, didn’t I?!)

Summer Squash Casserole

I know, I know, it’s a casserole.  And it’s full of all the bad things.  Cheese (and more cheese), sour cream, breadcrumbs…BUT I promise it will make your heart so happy.  It is absolutely delicious and worth every calorie.  If your house has been overrun with summer squash from the garden like mine has, this is a fantastic recipe to use some of it up!  And if you don’t have fresh garden squash, it just may be worth a trip to the store.  I hope you love it!


Summer Squash Casserole

*This recipe makes a casserole to fit an 8 x 8 baking dish.  Double it to fit a 9 x 13.


  • 2 pounds summer squash (I used both yellow squash and zucchini), sliced or chopped
  • S & P
  • extra virgin olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 1/4 cups panko breadcrumbs, divided
  • 3/4 cup freshly grated Parmesan cheese, divided
  • 1/2 cup shredded Cheddar cheese
  • 1/4 cup fresh green onion, chopped
  • 1/4 cup fresh parsley, chopped
  • 4 oz. sour cream
  • 1 large egg, slightly beaten
  • 1 Tbsp unsalted butter
  • 1/4 tsp garlic salt


  1. Preheat oven to 350.
  2. In a large pan, sauté squash in olive oil until tender, making sure to season with S & P.  When done, remove from pan and drain well, gently pressing between paper towels.
  3. In the same pan, sauté the onion in more olive oil until soft and translucent.
  4. Add the garlic and cook until fragrant, about one or two minutes.
  5. Remove from heat and add back in the cooked squash, 1/2 cup breadcrumbs, 1/2 Parmesan cheese, Cheddar cheese, green onion, parsley, sour cream and egg.  Mix well.
  6. Spoon mixture into a lightly greased 8 x 8 baking dish.
  7. Melt butter and stir together with remaining breadcrumbs, remaining Parmesan, and the garlic salt.  Sprinkle mixture evenly on top of casserole.
  8. Bake at 350 for about 30-35 minutes.


Sun-Dried Tomato, Kale and Feta-Stuffed Chicken Thighs


Sun-Dried Tomato, Kale and Feta-Stuffed Chicken Thighs

(Feeds 4)



  • 4 boneless and skinless chicken thighs
  • extra virgin olive oil
  • 1/2 cup onion (about one small onion), diced
  • 1 large clove garlic, minced
  • 2 cup chopped kale
  • S & P
  • 1/2 cup sun-dried tomatoes (from the jar packed in oil), chopped
  • 1/2 cup crumbled feta
  • 1 Tbsp unsalted butter
  • 1/2 cup breadcrumbs
  • 1/2 tsp dried oregano


  1. Preheat oven to 425.
  2. In a medium pan, sauté onion in olive oil on medium heat until soft and translucent.
  3. Add garlic and cook until fragrant, about 1 minute.
  4. Add kale and stir until wilted, seasoning everything with S & P to taste.
  5. Transfer to a bowl to cool.
  6. Add sun-dried tomatoes and feta to mixture in bowl.
  7. Melt the butter in same pan, and add breadcrumbs and oregano.  Toss to combine, and turn off heat.
  8. Fill each chicken thigh with 1/4 of the mixture in the bowl and roll up, securing with a toothpick.
  9. Place stuffed chicken thighs in a sprayed baking dish and top with breadcrumb mixture.
  10. Bake until the chicken and filling reaches an internal temperature of 165, checking it after about 20 minutes, then every few minutes after that.

Sunrise Green Smoothie


Sunrise Green Smoothie (1 serving)


  • 1 cup water or unsweetened almond milk
  • 2 Tbsp. unsweetened almond butter
  • HUGE handful spinach and/or kale
  • 1 banana
  • 1/4 – 1/2 cup frozen fruit


Blend and enjoy!

Black Bean Arugula Salad

I love this light, refreshing summertime salad so much I could probably eat it everyday.  Packed with nutritious and flavorful ingredients, it could not be a more guilt-free option on your dinner table, either as a side or the main course.  The key is to chop everything about the same size (about the size of a corn kernel) to make the salad uniform and gorgeous.


Black Bean Arugula Salad


  • 2 cans (15 oz) low sodium black beans, drained and rinsed well
  • 2-3 ears roasted corn (or 1 can…15 oz…drained)
  • 2 roma tomatoes, diced
  • 1 small red bell pepper, diced
  • 1/4 cup red onion, diced
  • 1/4 cup pineapple, diced
  • 1/4 cup green onion, diced
  • 1-2 Tbsp cilantro, chopped
  • 1 large jalapeno, seeded and diced
  • juice of 1 lime
  • 4 Tbsp sherry vinegar
  • 2 Tbsp agave
  • S & P to taste
  • 1/2 tsp cumin
  • 2-3 oz arugula


  1. Mix it all up and chow down!

Garlic Parmesan Summer Squash Chips

Ahhhhh.  Once again it’s that time of year when the kids are out of school, the hot sun lends itself to long days spent at the pool, and the summer squash is in over-abundance.  (It also just so happens to be my favorite time of year!)  Ever since the first summer squash harvest from our garden (pictured below), I have been forced to get a little creative in the kitchen.  And what I haven’t cooked I’ve given to neighbors and dear friends…one of my favorite aspects of having a garden.  I’m excited to share some of these recipes with you and thought I’d start with my Garlic Parmesan Squash Chips.  I hope you love!



Garlic Parmesan Squash Chips



  • 2 Summer Squash (shown here…1 yellow squash and 1 zucchini), sliced into 1/4 inch rounds.  I recommend using a mandoline, but you can certainly chop with a knife.
  • Olive Oil
  • S & P
  • 1/2 cup Bread Crumbs
  • 1/2 cup freshly grated Parmesan Cheese
  • 1/2 tsp. Garlic Powder


  1. Preheat oven to 450 and prepare a baking sheet.  I just sprayed with cooking spray.
  2. In a bowl, toss the squash rounds in olive oil, salt, and pepper.
  3. In a separate bowl, combine the bread crumbs, cheese, and garlic powder.
  4. Dip the rounds into the bread crumb mixture, coating both sides.  Press gently on the coating to make sure it sticks.
  5. Place rounds in a single layer on baking sheet and pop in the oven for around 20 minutes.
  6. Enjoy!  Obviously feel free to double, triple, quadruple…whatever you gotta do…this recipe.

Homemade Georgia Peach Ice Cream

I’m not sure if there are two foods that say summertime quite like creamy homemade ice cream and sweet, juicy peaches.  If you live in Nashville like me, you are very well aware of where to go to get the tastiest, freshest Georgia peaches around…The Peach Truck.  (And if you are not aware, you need to educate yourself ASAP 😉  This is a very quick and easy ice cream recipe and the perfect summertime treat!




  • 3 eggs, beaten
  • 1 3/4 cup sugar
  • 2 1/2 cups peach puree (about 5 fresh peaches, pitted and chopped)
  • 2 cups heavy cream
  • 1 cup half and half
  • 1 tsp. vanilla extract
  • 1/2 tsp. salt


  1. Cream together eggs and sugar.
  2. Puree peaches in blender or food processor and mix into egg/sugar mixture.
  3. Stir in cream, half and half, vanilla, and salt and mix well.
  4. Cover and chill.
  5. Freeze ice cream according to your ice cream maker’s instructions.

No-Bake Energy Bites

These little nuggets of goodness are the perfect grab-and-go snack when you need something in a hurry or when you  just need a little mid-day pick me up.  Super simple, healthy, and above all…delicious.




  • 1 cup dry oats
  • 2/3 cup unsweetened coconut flakes, toasted
  • 1/2 cup ground flax seed
  • 1/2 cup mini chocolate chips
  • 1/2 cup peanut butter
  • 1/3 cup local honey
  • 1 tsp. vanilla extract



  1. Mix all ingredients together.
  2. Form into small balls (makes about 15).
  3. Store refrigerated in airtight container for up to one week.

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