Creamy, delicious mocha coffee… I love creating different protein shakes. I love bulletproof coffee. So today I merged these two faves together and came up with a superfood, super-charged elixir! The weather outside is cool and crisp for south Florida. … Continue reading



The pace is picking up in the Milu home for the holidays. School is in full swing, weekly co-op groups, family gatherings, fall cleaning in the house and getting ready for the holidays. My health saving meal is my morning … Continue reading



My little man is under the weather today, so I wanted to make him a yummy, nutrition-packed breakfast. Chocolate is a superfood in our home. Not the processed candy bar in the check out chocolate, but pure cacao. Cacao contains antioxidants and flavanols. Antioxidants help our body fight against free radical damage and flavanols are beneficial phytonutrients, linked to helping support circulation. I also added hemp and chia seed for protein and banana and avocado for pure creaminess! Enjoy this decadent smoothie for breakfast or even dessert. We did!


1 cup of coconut milk

1/2 cup coconut water

1 small frozen banana

1/2 avocado

3 tbs. raw honey

2 tbs. cacao powder

2 tbs. organic peanut butter

2 tbs. chia seeds

1 tbs. hemp protein powder

1 tbs. cacao nibs

1 tsp. pure vanilla extract

Ice (about 10 cubes)


Add all ingredients into a high powered blender, except for the cacao nibs. I add frozen ingredients last for better blending. Blend until smooth and creamy. Sprinkle cacao nibs on top. Makes 2 nice size servings!

“Momma can I have more smoothie, please?”



“Momma can I have more smoothie, please?”, my son  asked eagerly, holding up his empty cup. Oh how I love to hear those words when I make him something healthy. I refilled his cup with a smile on my face and topped it off with three strawberries on the side of his cup.

Spring is officially here in South Florida. It was in the mid-80’s as we ventured out to the park today with some friends. The hot sun and touch of humidity left us hot, tired and thirsty. One of my favorite ways to cool off besides jumping in the ocean, is with a cool and refreshing smoothie. We just picked up fresh strawberries from Bedner’s market the other day so I had to incorporate them into my recipe.

Strawberries are rich in antioxidants, phytonutrients and they help regulate blood sugar levels. I added some pineapple and coconut butter to give the smoothie a tropical zing. Pineapples contain bromelain, an enzyme which aids in digestion. They are also high in manganese, which helps develop strong bones and connective tissue. And the coconut butter, well I could do an entire post on the benefits of coconut butter. Coconut butter helps improve your skin, kills bacteria, improves the immune system, helps stimulate metabolism, and so much more.

So sip on this delicious guilt-free smoothie!!

Tropical Smoothie


4 ounces of plant-based milk

1 frozen ripe banana

1/2 cup of fresh pineapple

1/2 cup of fresh strawberries

1 Tbs. of coconut butter (manna)

5 ice cubes (more if the banana isn’t frozen for a creamy consistency)

4 ounces of filtered water


Add ingredients in a blender in the order listed above. Blend until smooth and creamy.

Bon appetite!

Do you have a favorite smoothie you would like to share with us? I would love to hear from you in the comment area 🙂

Encouraging You!


Green Juicy Juice!

Detox is always the buzz word around this time of year. I have been craving lots of cool veggies with the warmer weather here in Florida. This morning I started my day off with a big glass of refreshing greens, sweetened with an apple and a hint of mint and ginger 🙂 This creation is loaded with kale (an excellent source of antioxidant vitamins A, C and K, calcium, and many more), broccoli, spinach (move over Popeye!), and some other ingredients to give it a little zing! Put a little “pep” in your step with this delicious juicy juice!


(use organic produce when possible)

2 leaves of kale (stems removed)Green Juicy Juice

1 cucumber (cut into 4 pieces)

handful of baby spinach

1 carrot (peeled and cut into 4 pieces)

1 apple, quartered (I prefer granny smith or gala)

1/4 inch sliver of fresh ginger

2 sprigs of fresh mint

2 sprigs of fresh parsley


Fill blender with 4 ounces of filtered water. Add all ingredients. Add a handful of ice and a little more water. Blend until smooth. I use a Blendtec so I just press the “juice” button. Sip and enjoy!!!

Encouraging You!


Nutts About Smoothies!

NuzzZo SmoothieI have a busy day, so I am limited on time and I need something to give me lots of energy. So I made my favorite breakfast… a smoothie!!! I found a new nut butter at Whole Foods called Nuttzo, so I was inspired to try it in my smoothie 🙂 It caught my eye since I had just read about it in another health coach’s blog Eat Drink and be Aware. Abby has amazing recipes so go check her out. NuttZo contains peanuts, cashews, almonds, hazelnuts, brazil nuts, sunflower seeds, and flax seeds. Lots of Omega 3 here ladies! Here is my new nut butter smoothie!

1 cup of coconut milk

1 frozen banana

2 Tbsp. of hemp seeds (did you know this is a great protein source?)

1 Tbsp. of NuttZo nut butter

1 tsp. of raw cacao

1 tsp. of raw honey (you can omit if your banana is really ripe)

2 handfuls of baby spinach

About 10 ice cubes


Add to blender in this order and mix.

Bon Appetite!