Walnut & Kale Stem Pesto

 Photo: Diana Davis Creative

Photo: Diana Davis Creative

Stems are underrated. Why do we only eat the leaves? There is so much nutrition in the stems of vegetables and herbs (parsley, broccoli, kale!), it’s such a waste to toss them.

If you’ve ever used kale for salads or sautés, you’ve probably had leftover stems. This recipe is a quick, easy and nutritious way to make use of your scraps. I love serving it with kelp noodles (pictured here) for a light lunch or alongside salmon or chicken. Also great with crudité.

Walnuts are high in omega 3s and protein, giving this pesto a nice nutty flavor and anti-inflammatory boost. I’ve also made this with almonds, and it came out great.

Pecorino is a great substitute for parmesan, as it’s made from sheep instead of cow’s milk, which I find a bit easier on the digestive system for anyone with diary sensitivities. If you want to make this recipe vegan (or RASA Challenge-approved), omit the cheese and add a little extra salt or nutritional yeast.

Prep time: 10 minutes

Makes about 1 cup of pesto



1 cup of fresh basil, loosely packed

1 cup of kale stems (or whatever you have on hand!)

¼ cup toasted walnuts

¼ cup of olive oil

Juice from 1 lemon

1 tsp lemon zest

1 clove of garlic

Small chunk of pecorino cheese (about 1 inch)

1 tablespoon filtered water

Salt and pepper to taste


Add all ingredients to a food processor and blend until smooth. If your pesto is too thick, add a little more water, 1 tablespoon at a time, until you reach your desired consistency.


Matcha Pear Smoothie

 Photo: Diana Davis Creative

Photo: Diana Davis Creative

Great for breakfast or an afternoon snack, this high energy smoothie gives you a full serving of greens, healthy fats and an anti-inflammatory kick! Protein powder goes really well in this shake, but is totally optional. Enjoy as the last of winter pears are still at the market.

RASA Challenge-approved too!



1 tsp matcha powder

2 tbsp full fat coconut yogurt

1 small handful of spinach

½ pear

½ tsp ginger

1 cup liquid, water or dairy free milk

* For an extra protein kick, add some collagen or protein powder


Add all ingredients in a high speed blender and blend until smooth.




I used to think of flying as an excuse to get junk food. I even had a rule that I could have anything I wanted in the airport, which normally meant popcorn, a glass (or two) of wine, Raisinets and an arsenal of gossip mags. True story.

While I’ve kept the gossip mags (you can’t part with everything), my junk filled journeys have been replaced by a healthier options that gets me to my destination feeling as fresh as possible and not completely jet lagged.

Airplane food sucks. Yes, we all know it tastes bad, but it’s also full of preservatives, salt and sugar. All of which will dehydrate you, deplete nutrients and make you feel worse when you land. If your flight is long enough to have a meal (4+ hours), pack a salad at home or grab something from your favorite café. Try to fill up on greens, healthy fats and some protein to mitigate the immune and energy suppressing effects of flying.

Fasting in-flight works for some people, but then there’s others (hi!) who like to watch movies and munch on something to pass the time. If you’re part of the latter group, here are six snack ideas to consider for your next flight:

1.     Healthy Fats

Try bringing an avocado or raw, unsalted nuts to keep from eating plane peanuts, which are full of processed oils and refined salts. Nut butter packets are also handy and easy to travel with.

2.     Fresh Vegetables

Carrots, celery, cucumbers, green beans, whatever you can pack. Eating veggies mid-flight is a great way to stay hydrated and have something to nibble on.

3.     Protein Bars

A protein bar is a great mid-flight meal replacement or snack. My favorite brands are Bullet Proof and Quest. They're also great to pack for your trip!

4.     Kale Chips

Because you can eat the entire bag, guilt free!   

5.     Dark Chocolate

A good bar of dark chocolate (like Eating Evolved) is a welcome in-flight treat that is full of antioxidants and healthy fats.

6.     Water Bottle

Okok. I know, it’s not a snack, but it’s really important to stay hydrated when you travel. The water cups given to you in-flight are too small, horrible for the environment and not topped up often enough. Bring an empty water bottle and ask the flight attendant to fill it up for you. Game changer.


Last piece of advice: don’t go overboard. Bring enough food to get you through the flight, but try not to load up on too many snacks before you take off. You will eat them all. Trust me, I’ve been there.

Xx Mia


Green Market Soup


After an overindulgent weekend or vacation, I love to reset with a few nights of this green soup for dinner. Incredibly nourishing and anti-inflammatory, it is the perfect way to get yourself back on track.

I always challenge my clients to try and eat 20 different types of vegetables a week. One quick and easy way to increase your nutrient intake is to diversify your vegetable consumption, and this soup packs six different plants. Each vegetable has its own mix of vitamins and nutrients, so if you always opt for spinach or kale, mixing it up with seasonal produce like dandelion greens or Swiss chard will add a greater variety of nutrients to your diet.

I call this green market soup, because it's best when using fresh, in season produce. The fresher the greens, the more nutrient dense they will be, so don’t be afraid to buy something unfamiliar at your local farmers’ market.


Serves: 4-6

Time: 45 minutes


4 cups leafy greens of your choice, try to include at least two different types  (kale, beet greens, arugula, chard, spinach, watercress, etc.)

1 bunch parsley, stems included, roughly chopped

1 medium onion, chopped

2 cloves of garlic, roughly chopped

1 thumb-sized nub of ginger, roughly chopped

1 tbsp turmeric

1 tbsp coconut oil or ghee

2 cups broth

Water to cover

Salt and pepper to taste

Lemon juice

Maldon sea salt

1 tbsp sesames seeds

1-2 tbsp olive oil for garnish


Heat coconut oil or ghee in a Dutch oven. Add onions, ginger and garlic, stirring until fragrant, then add greens, parsley and turmeric and stir for a minute or two longer.

Add broth then enough water to cover the vegetables (about two cups). Let simmer for 20-30 minutes and puree in a high speed blender until smooth.

Season as desired and serve with a squeeze of lemon, sesame seeds, a splash of olive oil and some Maldon sea salt.


Vegan Miso Caesar Dressing

A solid Caesar recipe should be a staple in every cook’s repertoire. This version is vegan, full of healthy fats and gut-loving probiotics. Toss with your favorite greens to elevate an average weekday salad or serve alongside roasted chicken and tomato soup at a dinner party.

This recipe is RASA Challenge-approved.



2 tsp Miso

1 tsp Dijon Mustard

¼ cup Extra Virgin Olive Oil

3 tbsp Water

Juice of ½ lemon

1 garlic clove

Salt to taste

Make it!

Add all ingredients to a blender or food processor and blend until smooth. Store in the fridge for up to one week. You can loosen with some water (1/2 tbsp at a time), as it will thicken slightly as it sets.



Clean Beauty. Are You Ready To Make The Switch?

clean beauty

Your skin is your largest organ. You've probably heard that before, but what does it mean? Basically, what you put on you goes in you. We care so much about what we eat, why wouldn’t we focus this same energy on the beauty products we use?

If you’re not sure if your makeup and skincare products are non-toxic, they probably aren’t. Most cosmetic companies use ingredients that can build up in our bodies to toxic levels or are so strong they kill all the good bacteria living on and around our skin.

How to start? Luckily, there are now many retailers and companies that exclusively make and sell non-toxic beauty products at various price points. Stores like Credo and Cap Beauty do the work for you. Everything is clean and the staff are always super knowledgeable and helpful. I began my collection of non-toxic beauty products by replacing old products as they ran out. I now am proud to use 100% non-toxic products and my skin has never felt better.

Some of you might be following my takeover last week with clean beauty sight The Moment, but for those of you who missed it, here are my favorite non-toxic beauty products.



Marie Veronique Oil Cleanser: Removes makeup and dirt without stripping your skin. Also feels super silky. Apply to dry face and neck, and rinse with warm water.

Marie Veronique Eye Repair Serum: Protects the delicate skin around your eyes and prevents signs of aging.

Odacite Eye Contour: My other favorite eye serum. Really soothing, especially for tired eyes. Baobab oil is rich in Vitamins A, E and F.

Vintners Daughter Active Botanical Serum: The holy grail of clean beauty products, this company only makes one product and they make it really well. Worth the investment.

Tata Harper Boosted Contouring Serum: Lifting, firming, toning, tightening, basically all the things that matter when you hit 30+.

Tata Harper Resurfacing Mask: One of my favorite products. Super effective without being messy. I use this three + times per week.

Osea Advanced Protection Cream: Like La Mer but better, cheaper and non-toxic (no, La Mer not a clean beauty product!). Feels really luxurious on your skin.

Sun Potion Shea Butter: Serious food for your skin. So serious, in fact, that they don't even bother to scent it. Use on everything: cuts, burns, acne, scars, dry skin, wrinkles, hair, the works.


Juice Beauty Stem Cellular CC Cream: A little SPF, a little coverage, a little anti-aging magic, this is my all in one and I use it every day. 

Juice Beauty Ultra Natural Mascara: It's hard to find a clean mascara, but I think this one is the best.

Juice Beauty Perfecting Concealer: Made of pure coconut oil and perfect for covering up spots and discolorations. 

Vapour Foundation: Because sometimes I go out and want to feel a little extra special.

Kosås Cream Blush: Natural highlighter and cheek color that is super easy to put on.

Kosås Lipstick: The best long lasting colors.


Innersence Beauty Shampoo and Conditioner: Great for taming, cleaning and conditioning my unruly locks.

Abhati Sacred Hair Oil: I use this for shine and as a mask the night before I wash my hair. Plus, it smells amazing!

Reverie Milk: For frizz. Enough said.


Cap Beauty Anointing Oil: A magic potion that makes you smell and feel good.





I have a confession to make: I hate making bone broth. I don’t like dealing with the bones and I just never have the time or a pot big enough to bother making my own broth, when I can just buy it. I know, I know, I could use a crock pot and #savemybones, but I don’t cook that much chicken, so I don’t have many bones. Rant over, but basically, I’m happy to spend a few bucks on a quart of quality bone broth from time to time – a little indulgent, but to me the time saved is worth it.

What I love making at home, however, is a Mushroom Dashi broth. It takes less than an hour, is incredibly rich in flavor and nutrients, goes great in a soup or a mug, and doesn’t require a freezer full of chicken bones. 




2 kombu sheets

2 quarts of water

2 cups dried mushrooms (I used shiitake)

1 large piece of ginger (about the size of matchbook), peeled and cut into chunks

1 tbsp bonito flakes (optional)


Wipe kombu with a damp cloth. Put two quarts of water in a pot with kombu. Heat over a medium heat and let simmer uncovered for 10 minutes. Remove kombu, add mushrooms and ginger and turn up the heat a little. Right before the water starts to boil, lower heat back to a simmer.

Let simmer for about 30 minutes total (if using bonito flakes, add them at the end), drain broth, keeping mushrooms to puree in soups or crisp in the oven (highly recommended – tastes like bacon!).

Use your mushroom dashi broth just as you would bone broth to add flavor and nutrients to soups and stews. If you want to enjoy your Mushroom Dashi broth in a mug, experiment with some different flavorings, like turmeric, Braggs liquid amino acids, some sliced green onions, toasted sesame oil or roasted garlic.

Broth will keep in the fridge for a few days, or can be frozen. Enjoy!


Photos by Diana Davis Creative


10 Reasons to START THE YEAR WITH A Detox

 Photo: Diana Davis Creative

Photo: Diana Davis Creative

Many of us start the year with a detox because we feel guilty about all the Christmas cookies and cabernet we indulged in over the holidays. But when you actually do a detox, weight loss is just the cherry on top. Here are some other reasons to start the New Year off with a good reset:


1.     Set intentions.

What do you want to accomplish this year? Whether it’s a new job, a new home or running a half marathon, setting goals and an action plan will get you there. And if you’re not sure what you want, taking some time to yourself will help you get clarity.

2.     Get organized.

Purge old things and make room new stuff. Clean your sock drawer, get a new calendar, dust behind the couch. It feels good to start the year fresh.

3.     Get back into the routines you love.

Have you fallen out of your healthy habits during the holiday rush? Whether it’s a meditation practice, a spin class or even just having a lemon water in the morning, take the time to reestablish your favorite healthy routines.

4.     Save money.

You might be shocked to find how much money you save when you’re not buying lattes, cocktails and going out for all (or as many) of your meals.

5.     Kick a bad habit.

Smoking, too much coffee, chewing gum, midnight snacking, we all have them—use this time to get over it.

6.     Try something new!

Have you always wanted to check out Reiki, take a pottery class or see a nutritionist (ahem!)? Use your free time and extra pocket money to check a box off your bucket list.

7.     Chill out!

Treat your detox like a staycation and do all the things you never have time for: Go to bed early, sleep in late, take a nap…or a bath, watch a movie, all seven seasons of Game of Thrones, read a damn book.

8.     Clear your foggy brain.

Wake up in the morning feeling fresh and ready to tackle the day; be more focused and productive at work and at home. Sounds simple, but trust me, it’s magical.

9.     Feel happier and more confident.

Did you know over 95% of our serotonin is in our gut? Taking time to eat healthy over a consistent period of time will make you feel better about yourself. Full stop.

10.  Fit into your jeans again. 

Ok ok, it's in here. A lot of us are motivated by weight loss, and that’s not a bad thing. 


This year, instead of setting broad, unattainable resolutions while we’re at our lowest (tired, hungover, anxious, cranky), let’s take some time to reset and reconnect with ourselves, so we can create tangible goals and muster the motivation needed to pursue them for longer than a few weeks. 

Who’s ready? Sign up for the RASA Challenge here.


Salted Chocolate Tart

Alright friends, this recipe is a little more involved that what I normally post, but it’s just too good not to share and actually not that hard to make. This salted chocolate tart tastes just as decadent as it looks, but is totally grain free, super low in sugar and high in healthy fats, fiber and antioxidants. The perfect holiday indulgence! 



Prep Time: 45 minutes

Bake Time: 45-50 minutes


Coconut Almond Crust

1 1/2 cups almond flour

1/2 cup ounces organic coconut flour

6 tablespoons ghee (I used Fourth & Heart's vanilla ghee), melted

2 tablespoons coconut sugar

1 pinch sea salt

Salted Chocolate Filling

1 package of chocolate chips (9 ounces) (I used Lily's stevia sweetened chocolates)

1 ¼ cup full fat unsweetened coconut milk

1 teaspoon vanilla powder (can be scraped from a vanilla bean)

2 pastured eggs, beaten

Maldon Sea Salt

You will need a 9 inch tart pan with a removable bottom (like this one) for this recipe. They are super easy to find (and cheap!).


Make It!

Start with the crust. This can be done the day before, if you want to break the process up into two parts. Preheat your oven to 350 F. Combine all dry ingredients into a bowl and combine, then add melted ghee and work with a fork (or your hands) until the ghee is fully incorporated and you can make balls with the dough.

Add the crust to the tart pan, working the edges first. Spend a decent amount of time pressing the dough into the edges of the pan. A strong edge will form a strong crust that you can easily cut through, so don’t skimp on this step. Firmly press the remaining dough into the bottom of the pan. The dough should be about ½ as thick on the bottom as it is on the edge.

Place tart pan on baking sheet and bake for about 20 minutes or until golden brown. Start checking at 15 minutes, as each oven is different and you don’t want to burn it. Once brown, remove from the oven and let cool completely.

To make the filling, create a double boiler to melt the chocolate by heating water to a simmer in a pot and placing a bowl on top. The water should not touch the bowl, but it should rest nicely on the pot. Break up chocolate and add to bowl, stirring occasionally with a spatula or wooden spoon.

Once melted, remove bowl from pot and slowly whisk in coconut milk and vanilla. Allow to cool slightly, then add one spoonful of chocolate into the beaten eggs to temper. This is to prevent the eggs from scrambling when you pour it into the hot chocolate mixture. Then slowly add eggs to chocolate, stirring continuously.

Pour filling into tart pan and top with a generous pinch of Maldon sea salt. Make sure the tart pan is on a baking sheet and bake at 350 F for 30 minutes, or until it’s almost entirely firm (give it a little shake in the oven to test). Remove from the oven and allow to cool before placing in the fridge.

When you’re ready to serve, push the bottom of the tart pan up to remove it from the pan. Place on a cake plate, cut and serve with coconut whip cream. 



Make This: Almond Ginger Snap Cookies

Something about the holidays just makes me want to bake. These Almond Ginger Snap cookies are an OG RASA favorite and the perfect, guilt-free treat for when you're craving holiday sweets. Best part: they take about 20 minutes total to make and are 100% vegan, which means you can munch on the dough 'til your heart's content. 



Prep Time: 10 Minutes

Bake Time: 10 Minutes 

Makes about 10 small cookies (depending on how much dough you eat)


1 1/4 cups almond flour

1 tsp baking soda

3 tbsp ground ginger (or more if you like a bit of heat)

1/4 cup toasted slivered almonds

3 tbsp maple syrup

1 tbsp coconut oil

Grated zest of 1 lemon

Make It!


Preheat oven to 175 C / 350 F. Combine dry ingredients in a large bowl. Heat maple syrup and coconut oil in a small saucepan. Whisk until combined.

Add wet ingredients to dry and mix until well combined. Roll 1 tablespoons of the dough into balls and place on a baking tray lined with parchment paper. Flatten with the palm of your hand and be sure to leave room between each cookie.

Bake for 10 minutes or until brown on the edges and cool.


Six Healthy Tips for Navigating Party Season

It’s that time of the year again: holiday parties, family dinners and cocktail events dominate your calendar. Just because your schedule demands a few more nights out than you might normally have, doesn’t mean you have to derail your whole healthy eating plan or be a total party pooper.

Before you stress about your seemingly endless schedule of restaurant reservations and cocktail parties, read these tips:

TRY NOT TO SHOW UP STARVING. This is a guaranteed bread basket disaster. If you’re planning to go out for dinner, have a high fat snack, like raw nuts or ½ an avocado, before and make sure to drink a lot of water so you’re not ravaged by the time you arrive. 

THE ONE BITE RULE RARELY WORKS. No one ever had just one chip. Ever. If you’re trying to stay away for the aforementioned bread basket or the fries your friend ordered, just resist. Or…if you want to indulge, add a decent portion to your plate, eat it, enjoy it and be done with it.

DRINK A LITTLE BETTER, AND A LITTLE LESS. When ordering alcoholic beverages, stick with wine or spirits with soda water and lemon/lime or bitters. Opt for premium spirits when you can and savor them, instead of throwing 'em back. 

BYO-HEALTHY FOOD. If you're headed to a friends house for dinner and cocktails, bake a batch of healthy cookies or bring some sort of treat that fits into your lifestyle so you can indulge guilt free. Not sure what to make? Try my favorite Double Chocolate Chip Cookies. No one will know that they are grain and refined sugar free, if you don't tell them. 

CHOOSE YOUR INDULGENCES AND GO FOR IT. If you just love your Mom's yule log, get yourself a piece and eat it. The whole thing. Stop cutting little wedges and going back for more, you probably end up eating more that way and feeling less satisfied. Just eat it.

IF YOU OVERDO IT, MOVE ON. There’s no point in beating yourself up over a dessert spread binge. It happens to the best of us. If you wake up in the morning feeling guilty about the night before, make up for it with a healthy breakfast, some hot lemon water and good workout. Don’t waste time feeling badly about it. 


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MAKE THIS: Harissa-Spiced Acorn Squash Soup

It's officially soup season and the market is ripe with squash in all different shapes and sizes. Squash boast an incredible amount of vitamins and minerals, like Vitamins A, C, B12, and folate, and just tastes right this time of year. 

When buying squash, look out for varieties with soft, edible skin, like delicata, petite butternut, kabocha, and (my personal favorite) acorn squash. There's nothing wrong with thick-skinned squash, but let's face it: it's annoying to cook! Save yourself the trouble. 

This Harissa-spiced acorn squash soup has become a staple in my kitchen over the past few weeks. I love the heartiness of the squash, along with the warmth and depth of flavor from the Harissa. Serve alongside roast chicken, a simple salad or have on its own.

It's also the perfect recipe for RASA's post-Thanksgiving Leftovers Challenge. If you're not signed up yet, get on board!

Happy Cooking!

xx Mia

 Photo Credit:  Diana Davis Creative

Photo Credit: Diana Davis Creative



¼ cup + 1 tbsp coconut oil ghee                                                                                               (Fourth & Heart's California garlic ghee is amazing in this)

2 medium-sized acorn squash

1 medium onion, roughly chopped

2 cloves of garlic, roughly chopped

4 cups bone or vegetable broth

2 tbsp Harissa paste (I like New York Shuk)

Salt and pepper

Rosemary (for garnish)

Make It!

Preheat your oven to 350 degrees F. Cut acorn squash and scoop out seeds. Place on a parchment-lined baking sheet. Melt ¼ cup of ghee or coconut oil and pour evenly over squash. Season with salt and pepper, and roast for 40 minutes, or until tender.

Heat remaining tablespoon of coconut oil or ghee in a Dutch oven. Add chopped onions and garlic and stir over a medium heat for a couple of minutes. Add roasted squash and Harissa and continue to stir for another minute or two before covering with broth. Bring to a simmer and allow to cook for 15-20 minutes.

Use a hand mixer or transfer contents to a high-speed blender and puree until smooth. Season with salt and pepper. Serve with fresh or dried rosemary as a garnish.


Double Chocolate Chip Cookies


These cookies are 100% grain and refined sugar free, and full of healthy fats. The ghee adds fat to offset the sugar in the dates, so you won’t experience a crazy spike in your blood sugar levels.

Prep time: 10-15 minutes

Bake time: 12-15 minutes

Makes 10-12 cookies


1/3 cup Fourth & Heart Chocti chocolate ghee spread

2 tbsp almond butter

½ cup almond flour

¼ cup coconut flour

1 bar chocolate (I used Eating Evolved)

1 egg

1 tsp vanilla powder (or extract)

½ tsp baking soda

Maldon sea salt

Make it!

Preheat oven to 350F and line a baking sheet with parchment paper. Combine almond flour, coconut flour, baking soda and vanilla powder into the bowl of a stand-up mixer*. Add ghee and almond butter and mix until combined, then add egg and mix for another minute or two until fully incorporated.

Cut chocolate bar into chunks and mix into dough using a spatula, making sure the chocolate is evenly distributed. Use a soup spoon to scoop out cookie (about the size of a golf ball), place on baking sheet and flatten with the ball of your hand. Continue until all dough is used and top with a generous sprinkle of Maldon sea salt.

Bake for 12-15 minutes and cool. The cookies will firm up as they cool down. Store in an airtight container for up to 5 days (if they last that long).

* If you don’t have a stand mixer, just use a spatula or your hands to get everything well combined. Also whisk the egg lightly before incorporating.


Pumpkin Pie PROTEIN Shake

 Photo credit: Diana Davis Creative

Photo credit: Diana Davis Creative

This guilt-free take on a classic holiday dessert is sugar free, full of healthy fats and nutrients. Plus, it's ready in a pinch!

Prep Time: 5 minutes

Serves 2


¼ cup pumpkin puree

2 tbsp coconut butter

2 scoops vanilla protein powder (like Sunwarrior Warrior Blend)

1 thumb sized nub of fresh ginger, peeled (you can use ground ginger, if you’d like)

1 tsp cinnamon

1.5 cups nut milk

Make it!

Add all ingredients to a high-speed blender and blend until smooth.


Pantry Clean Out: What To Toss And What To Stock


One of the easiest ways to stay healthy and sane is to simply eat well at home. We can’t really control what oil is used in restaurants or how much sugar they add to their salad dressing. Of course, we can be smart in making restaurant and menu choices, but it’s no fun to be obsessive about it and let's be real: sometimes you just want to eat a basket of fries. Instead of feeling guilty about it, balance out your indulgences by having the healthiest foods you can on your own time and in your home.

Food marketers are savvy and find sneaky ways to hide sugars and processed oils into our foods to make them cost less, last longer and harder to put down (once you pop, you just can't stop). Even seemingly “healthy” food companies and grocers are guilty of stocking these products. Fortunately, there are good products out there, we just need to know what to look for!

So, what can you do? Spend an hour or so in your pantry and fridge diligently looking at the labels of your nut butters, milk, crackers, chips, granolas, condiments, cookies, etc.

Don’t be fooled by fancy terms on the box, like gluten free, no added sugars, or no trans fats, and get rid of the following products:


Processed Vegetable Oils 

I’m talking about those highly processed and tasteless vegetables oils, like canola, corn, soybean, safflower or sunflower oil. They are a major cause of inflammation, which leads to a variety of unwanted issues. Staying away from these oils will help you avoid processed foods in general. Note: some food companies are using non-GMO vegetable oils in their products, which in small amounts are not a huge deal.

Refined  Sugars and Artificial Sweeteners 

Get rid of cane sugar, products with high fructose corn syrup, sugary cookies and treats. Anything  with Splenda, NutraSweet, sucralose or aspartame should also go in the bin. These are chemicals.


Anything you cannot pronounce or that sounds like a chemical: Buh-bye.

Really Old Stuff

Condiments, spices, anything in the freezer that has frostbite. The general rule of thumb for spices is two years. Check expiration dates on everything else, and when in doubt, give it a whiff.

After you have detoxed your kitchen, take an audit of what you need and make a shopping list! Here is a quick list of pantry essentials that will ensure that you can always make a satisfying and healthy meal at home.


Good Fats & Oils 

Coconut oil, ghee, good quality butter, olive oil, avocado oil. When cooking, a quick rule of thumb is to cook hot foods with fats that are solid at room temperature and use oils, liquid at room temperature, for non-heated applications (like a salad dressing or garnish).

Vegetables and Herbs

You don’t have to be a vegetarian to eat a plant-based diet. Make plants the cornerstone of your diet. Adding variety in your meals will automatically increase your nutrient intake (and add flavor!). Shop the periphery of the grocery store or head to your local farmer’s market. And don’t forget the herbs too: parsley, basil, dill, cilantro—spice things up!

Good Quality Proteins

Find a local butcher or a grocery store where you can get organic, grass fed meats, free range poultry, pastured eggs and sustainable fish. 

Healthy Dried Goods

These items have a long shelf life and can make for easy snacking and quick meals. Examples include, coconut flakes, nuts and seeds, steel cut oats, beans and legumes.


Make sure to keep plenty of healthy and anti-inflammatory spices on hand. Some favorites include, turmeric, ginger, cayenne, cumin and cinnamon. Getting high quality spices and storing them properly (away from heat and bright lights) is important too. 


Before you hit the store, do some research. Take your time to find products and brands that use good ingredients. Once you figure out what you like, it will be quicker and easier to shop. A few of my favorite brands to look out for:

If you find one or more of your pantry staples on the toss list, don’t freak out! Try to replace it with something a little better and consider moving that item from an everyday item to an occasional treat. It's all about balance and finding alternative products you enjoy just as much (if not more!).

Xx Mia



 Photo: Diana Davis Creative

Photo: Diana Davis Creative

If you’re not making your nut milk yet, this is your opportunity to get on board. I promise, it’s not nearly as intense as it may seem. Not only is homemade nut milk insanely creamy and delicious, but it is cheaper, healthier, and better for the environment than store bought varieties.

Next time you’re at the grocery store, take a look at the nutrition labels on the various almond milks…cane sugar, carrageenan, natural flavor? Did you know that some Silk and Almond Breeze milks only contain 2% almonds? What's more? Although that $3.99 carton seems cheaper than $6.99 of raw almonds, the raw nuts actually produce more milk and are package free (especially when you get your nuts in the bulk foods section). Plus, if you've ever tried to buy legitimate nut milk (that is, with more than 2% nuts and less than 5 ingredients) a carton can cost you anywhere from $8 - $20 (gasp!).

Whether you are a homemade nut milk novice or devotee, we’re diving straight into the deep end here with walnut cinnamon milk (recipe below). This isn’t your basic almond milk; it’s warming for cooler months, doesn’t curdle in your coffee and is a great vegetarian source of those coveted omega 3 fatty acids. 

Walnut Cinnamon Milk

Cinnamon gives this creamy milk a warm, nutty flavor and helps regulate your blood sugar levels. Use in your morning coffee, with granola, in a smoothie or drink on its own.


1 cup walnuts (feel free to substitute other nuts here; almonds, cashews, pecans, a combo…get creative!)

4 cups filtered water + extra for soaking

1 tsp Ceylon cinnamon

1 tsp vanilla powder

Sea salt (just a dash)

Make It!

Soak your nuts in filtered water overnight, or for a few hours.

Drain nuts and add to a high-speed blender with 4 cups of water, sea salt, vanilla and cinnamon.  Blend on high for about 2 minutes. Pour through a nut milk bag or cheese cloth into a bowl and transfer to a jug. Save your pulp for cookies, cakes, crackers and more (recipes and ideas coming soon!).

Your walnut cinnamon milk will keep in your refrigerator for 3-5 days. You’ll be able to smell if it has gone off.

Forgot to soak your nuts? No sweat. Soak them in hot water for 5-10 minutes, but you get more nutritional value out of the nuts when you soak them longer.

I’m challenging you all to give this a try. Tag RASA on Instagram in your nut milk making adventures for a chance to win a RASA Challenge for you and a friend. 


Anxiety Fighting Foods: What You Eat vs. How You Think

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Anxiety is rampant these days. It’s an epidemic, and even if you recognize that your anxious feelings are irrational and unproductive, they can still be hard to shake. If you’re plagued by those Sunday scaries or have a nagging feeling that just won’t go away, it might be worth taking a look at your diet for an answer.

Promising studies suggest that your gut flora, that is, the microorganisms living in your digestive tract, has a strong influence over your emotions. This implies that a happy tummy can lead to a happy mind (and vice versa). So how do you create and maintain a healthy gut flora? A few simple tips:


Decrease inflammation: Inflammation is both a symptom and a cause of poor gut health. To combat this, you should not only eat anti-inflammatory foods, but also limit consumption of pro-inflammatory foods.

Balancing your omega 3 and omega 6 fatty acid ratio is a great start. That means eating more omega 3-rich foods (salmon, eggs, walnuts, flax seeds, chia seeds) and less omega 6’s (vegetable oils). We need both, but Western diets tend to be heavier on the 6 and lighter on the 3, so just try to balance it out.

You can also flavor your meals with anti-inflammatory spices, like ginger, turmeric, cayenne and cinnamon, and cook with coconut oil instead of processed vegetable oil. 

Incorporate probiotics into your diet: Good and bad bacterial both play a role in gut health, but it’s all about ratio and you want more of the good than the bad. Probiotics are essentially the good guys. Some probiotic-rich foods include pickles, yogurt, kombucha, dark chocolate (yes!) and miso.

Ditch refined sugar and processed foods: Sugar is food for the bad bacteria, and processed foods are hard to digest, which causes inflammation and throws off this whole ecosystem of gut health. Cutting out processed foods will automatically lower your sugar and omega 6 fatty acid intakes.

Craving a cookie? There are good options out there with unrefined sugars. Check out my favorite chocolate chip cookie recipe.

Be mindful of alcohol consumption: Alcohol is processed in the liver. Your body likes to get rid of it fast, so alcohol gets prioritized and cuts in front of all the other foods your liver has to process. This can cause some digestive dysfunction and—you guessed it—inflammation.

Before you panic, the operative word here is mindful. A glass or two here or there might not throw you off, but 10 drinks on Saturday night could be the cause of your Sunday anxiety. Listen to your body. Also, when you drink too much, you run the risk of doing or saying stupid s***, which certainly doesn’t help. It’s okay though: we’ve all been there.

Avoid foods you cannot digest: Food intolerances wreak havoc on your digestive system and can cause anxious feelings. We are all different, so taking the time to learn more about your unique and amazing body can help and empower you to make the better food choices.


The good news is that you have nothing to lose by trying one or all of these tips, because they not only help with anxiety but overall wellbeing in general. There are other ways to mitigate anxiety as well: yoga, exercise, meditation, massage, taking a bath, hanging out with friends and family. Pair your healthy diet with some of these activities and you could be anxiety-free in no time.

If you’re looking for a jump start, try the RASA Challenge or get in touch with me about coaching packages. Consultations are always free.



Make This: Kale Cauliflower Rice


Oh hey, fall! New season, new recipes. That means it’s time to ditch your frozen treats in favor of something a little warmer and heartier. For anyone trying to cut down on grains or eat more vegetables, cauliflower rice is a satisfying solution. This version, mixed with kale, garlic, shallots and a firm squeeze of lemon, takes it to the next level and goes with pretty much everything: salmon, chicken, lamb, falafel….


How to rice cauliflower? You can literally just shave a head of cauliflower with a sharp knife, but this method can get a little messy. If you have a food processor, it will be a much cleaner experience. And if you’re really feeling lazy, just buy riced cauliflower in the frozen section of the grocery store. No judgements, pinky swear.  

The best part? This recipe is 100% RASA Challenge-approved, along with 20 other recipes in the fall/winter book launching this Friday!


Prep Time: 15 minutes

Serves: 4


  • 4 cups riced cauliflower
  • 1 cup kale, finely chopped (about the same size as the riced cauliflower)
  • 1 shallot, minced
  • 1 garlic clove, minced
  • 1 tablespoon coconut oil
  • 2 tablespoons extra virgin olive oil
  • Juice of 1 lemon
  • Sea salt and pepper

Make it!

Heat coconut oil in a medium-sized sauté pan. Add garlic and shallots and sauté for about 3-5 minutes over a medium heat. Add kale and sauté for 5 more minutes, stirring frequently.

Next, add cauliflower. Stir to combine, add ¼ cup of water to steam, and stir for a few more minute and cover until warmed all the way through. Top with lemon juice salt and pepper. Take off heat and top with olive oil and sea salt before serving.

Xx Mia

Which Fats Should You Cook With? Let's Break It Down.

Ever left oil in a hot pan and seen it start to smoke? That’s an indication of the fats' smoking point, or the heat at which it starts to oxidize, release free radicals and becomes rancid. This isn’t good for taste or health; think burnt flavors and harmful carcinogens being introduced into your food.

When it comes to cooking, you want to use stable fats that have a high smoking point. Generally speaking, these are saturated fats from animals (butter, lard, chicken fat) and some plants (like coconuts); their primary characteristic is that they are solid at room temperature.

Unsaturated fats—including your beloved olive oil—are considered unstable. From a molecular standpoint, it just means that the bonds between the carbon atoms are a little loose and they’re more susceptible to degradation, especially when heated. This doesn’t make these oils bad—in fact, they’re very very good for you—just not ideal for cooking.

So what should you use and when? Here’s a simple breakdown to make cooking with fat a breeze:


Coconut oil: The best plant based oil to cook with.

Butter: Look for organic, grass fed butter and only if you’re not sensitive to dairy.

Ghee: Basically clarified butter, which is made when you separate the fat from the milk solids and is better for people sensitive to dairy.

Animal fats: Duck, chicken, pork.



Olive oil: Invest in a good cold pressed extra virgin olive oil, if you can. The taste and nutritional value are worth the few extra dollars.

Avocado oil: Great for making salad dressings.

Nuts and seeds (including sesame oil): Use as a garnish or in dressings to add healthy fats to your meals.



Processed vegetable fats: these are basically unsaturated fats that have been chemically altered to increase their smoking point. No Bueno! Be especially careful of fried foods, as they are often made with canola oil.

A note about canola (or corn) oil: last time I checked, corn was not an oily or fatty food (not like avocado, coconut or walnuts). Where do they get this “oil”? Doesn’t sound very natural, if you ask me.


I recognize that there’s a lot of confusion about fats these days. If you’re baffled by the American Heart Association’s recent attack on saturated fats (including coconut oil), you should be. It’s extremely misleading. To learn more about how these claims have been poorly researched and reported on, read this.

Xx Mia

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How to Stay Healthy and Still have Fun on Vacation

Summer isn’t over yet! If you have one last vacation in you before the leaves start to fall, you’re going to want to make it count. But the only thing worse than the end of summer holidays, is feeling like you have to start all over with your wellness routine.

There is a healthy balance binge eating and binge health; you don’t want to go overboard eating and drinking everything in sight–that’s not going to feel good, but at the same time, you want enjoy and indulge a little. Here are a few tips to living it up on vacation without totally blowing your whole healthy vibe.


1.     Pack healthy snacks. Make sure you don’t find yourself in a situation where you’re starving and there’s no healthy food around. Bring easy to pack, high fat snacks that will keep you satiated and energized when traveling. Try homemade trail mix with raw nuts, seeds, coconut flakes and cacao nibs, or Vega One protein packets.

2.     Skip the breakfast buffet. It’s never really that good and it’s so hard to stop once you start. Just don’t even go.

3.     Stay active and plan workouts in advance.   Try to fit activities into your itinerary. If you’re going somewhere outdoorsy, try hiking, surfing, kayaking…whatever is available. Or, if you’re planning a city getaway, walk everywhere, rent bikes, try out a local yoga studio, make it a part of your trip. And if neither of these options work for you, get yourself some booty bands and a jump rope. They will fit in your bag and can guarantee a killer workout anytime, anywhere.

4.     Don’t use your holiday as an excuse to eat junk food.  Just because you’re going to loosen your “gluten free” belt for a few days, doesn’t mean you have to eat airplane peanuts and ketchup flavored chips. Make your cheats count and save your indulgences for really good food. Quality, not quantity!

5.     If you want to try something naughty, wait until your last day. That afternoon gelato run or morning chocolate croissant is a slippery slope; once you have the first one, you’re going to want it every day. Instead of denying yourself completely, just have it on the last day and you won’t have to worry about coming home with a waistline of souvenirs.

6.     Drink lots of water. Drink more water than you normally would. It’s summer, it’s hot, you’re moving around, trying new foods, help your body flush it out!

And what about when you get back? If you gained a few pounds, it’s probably a lot of water weight and your body should self-regulate, so just get back into your normal routine as soon as you can. If you want to kick things up a notch, try no sugar, fruit or grains for a few days or sign up for a RASA Challenge or RASA Lite.

Xx Mia