The Be Well Kitchen

Mediterranean Jar salad

Mediterranean Jar salad

If you are into meal prepping this Mediterranean Jar Salad is for you! Can be made ahead and stored in the fridge 4-5 days no problem. Stays crunchy and delicious until ready to nosh on. We typically pour over arugula and make a meal of it for two of us. You can even add chicken if you like! I love all the fresh raw crunchy colorful veggies in this jar meal. Play around with the amounts to your liking

Grab your mason jar and lets get layering:)


INGREDIENTS: *all organic


Cherry Tomatoes

Red, Orange or Yellow Pepper

Red Onion


Kalamata Olives




1 small clove garlic chopped fine

1/4 tsp dried oregano

1/4 tsp dried basil

1 tsp dijon mustard

1/4 cup red wine vinegar

1/4 cup EVOO

Squeeze lemon juice




Add all the dressing ingredients to your jar and give a good shake. Next layer in your cucumber, tomato, pepper, onion, chickpeas, olives, feta. Place air tight lid on and stash in the fridge.


Natalie’s Go-To Smoothie

Natalie’s Go-To Smoothie

9 times outa 10 if I’m drinking a smoothie this is the very recipe of what’s in it. I’ve been drinking this since my diagnosis with multiple sclerosis in 2014. I make a few variations here and there like mixing up the greens I use, the flavor kombucha, or the add ins. 
it’s a great balance of nutrition and healthy fats without spiking the blood sugar. Plenty of fiber to keep me full for hours. Plenty of hydration, probiotics, and glow foods here to have your skin radiant and your gut happy and healthy. 
I will warn you, this isn’t a “pretty” green smoothie it’s pretty brown:)


1/2 cup frozen blueberries 

1/2 cup frozen strawberries 

1/4 cup frozen cauliflower 

1 stalk celery

3 inches cucumber 

1/4 cup full fat coconut milk

1/2 + kombucha to blend


Optional Add-Ins

Spirulina, chlorella, cinnamon, collagen, adaptagens


How To

Throw all in a blender and whizz up!



Carrot Cake Overnight Oats

Carrot Cake Overnight Oats

This recipe is 100% for Mitch as he LOVES carrot cake and this carrot cake overnight oats is his new favorite! Best part, he gets to eat cake for breakfast. Shhhh, not really, its actually good for you. Super easy to make the night before and have on hand for a few days. Packed full of glow foods that promote a healthy gut you just cant go wrong here. You can substitute any milk you prefer, and I even make with steel cut oats sometimes, equally as yum.


1 cup rolled oats (we use sprouted oats from One Degree)

1 cup almond milk

2 tbls chia seeds

2 tbls hemp seeds

2/3 cup shredded carrot

2 medjool dates chopped

1-2 tsp maple syrup

1 tsp pumpkin pie spice or cinnamon + clove mix

1 tsp vanilla

1 tsp lemon juice



1/2 cup vanilla greek yogurt (or plain)

2 tbls almond butter

1 tsp maple syrup



Combine all the oats ingredients in a medium sized bowl and mix up.

Next combine all the icing ingredients and whip up until creamy.

Next, layer into a glass pan or into jars and place in the fridge over night.

Next with pecans if desired and ENJOY!


Warm Brussel Caesar Salad

Warm Brussel Caesar Salad

This delightful twist on a caesar salad will have this recipe on repeat. Easy enough to make any night of the week and fancy enough to make for holiday tables. If you don't do dairy you can swap the parmesan for nutritional yeast. The anchovies in the dressing are optional as well, although we prefer them very much! The crunchy quinoa is so good here as you can get a little in every bite.

The glow food ingredients in this warm brussel caesar salad are nothing to ignore either! Check this out...

Brussels - great source of vitamin C which promotes collagen production and skin elasticity. The high fiber content aids in digestion to improve skin clarity. Full of antioxidants protect skin cells from oxidative damage.

Tahini - rich in vitamins, minerals and healthy fats that nourish and moisturize the skin, leaving it healthy and glowing. Anti-inflammatory properties can soothe red and irritated skin.

Garlic - antimicrobial and anti-inflammatory to calm inflammation and helps promote collagen production.

Quinoa - nutrient rich with amino acids, vitamin E and zinc, which moisturize and repair damaged skin cells. Fights free radicals supporting graceful aging.

EVOO - antioxidant rich and a healthy fat to nourish and moisturize the skin. Vitamin E + K reduce the signs of aging and promote a more even skin tone.


Salad Ingredients:

1 head of romaine chopped

1 lb brussels trimmed and sliced into thirds


1 cup cooked quinoa

1 tbls evoo



1/4 cup tahini

1/2 lemon juiced

2 cloves garlic

1 tsp dijon

2 tbls grated parmesan

2 anchovy fillets

Water to blend and thin




Oven to 375

Line two baking sheets with parchment paper. Place brussels on one and quinoa on the other. Toss both with EVOO, s+p. Spread out and pop in the heated oven for 15 minutes. Brussels should start to get slightly crispy on the leaves. The quinoa I like to toast until a little brown.

While that cooks throw all your dressing ingredients into a jar a whiz up with an immersion blender.

Add your romaine to a bowl, top with warm brussels, drizzle the dressing on, and top with the crunchy quinoa.

Fresh cracked pepper is always a delight:)





electrolyte water by Love + Be Well

Replenishing Electrolyte Water

Low on energy or feeling depleted? Try this hydrating and refreshing Electrolyte Water recipe.

When we are burnt out or stressed our body burns through mineral and nutrient stores much faster. This beverage can help replenish and support your body through these transitional times.

We choose Himalayan pink salt as it also has the ability to help detoxify the body and soften the skin. It also contains a unique combo of minerals, including magnesium, calcium, and potassium. that help to stimulate circulation and detoxify the body. By helping to flush out toxins, it can reduce puffiness, and support healthy skin.

Raw honey not only improves digestion and strengthens the immune system it keeps your body hydrated and promotes that healthy glow.

Fresh lemon juice also aids in digestion, reduces inflammation in the body, and gives your immune system a boost....yes, all supporting healthy glowing skin!

When choosing sparkling water we always choose bottled in glass over cans, as aluminum as been linked to some diseases so we just avoid it whenever possible.

Fun fact: staying hydrated and flushing toxins from your body can help reduce dark circles under the eyes.



1 lemon juiced

1 pinch pink Himalayan salt

1/4 cup warm water (hot water will kill the enzymes in the honey)

1 tbls raw honey (local if possible)

8-10 oz sparkling water


Place your honey in a heat safe jar, add your salt and pour the warm water over. Stir to dissolve.

Add in your lemon juice and top off with sparkling water. ENJOY!


Love + Be Well


Lasagna Soup (gluten + Dairy free)

Lasagna Soup (gluten + Dairy free)

Our family loves lasagna and this lasagna soup does not disappoint in any way. Comforting and delicious without being heavy make it a winner any night of the week. If you are good with regular pasta feel free to substitute and just adjust cooking times to a bit longer or pre-cook then drop in. Remember, always opt for the best quality ingredients you can, shop local, and choose organic when possible.



1 lb grass-fed beef

1 lb pastured pork sausage

1 medium *yellow onion chopped

2-3 small *carrots chopped

3-4 *cloves garlic chopped

2 tbsp grass-fed butter

1-2 tbl extra virgin olive oil

2 tbs *tomato paste

Seasonings added to mortar - 1/2 tsp fennel seed + dried chili flakes, 1 tsp basil + oregano

S + P

1 qt grass-fed beef broth

24 oz canned *tomatoes or pre-made sauce of choice

8oz of almond ricotta (we use the brand kite hill)

9 oz box of almond lasagna sheets (we use Cappellos from the frozen section)

Parmesan (optional)


How To:

In a large stock pot add your butter and olive oil and turn heat to medium. Add your onion, carrot, and garlic, and season with salt and pepper. Cook until onions are translucent.

Add tomato paste incorporate well and cook for a minute. Then add your broth, tomatoes, and half of your seasoning mixture. Bring to a simmer.

In a skillet brown your beef and pork with the other half of the seasoning then add to your stock pot. Let simmer on low awhile.....the longer the deeper the flavors or you could eat right away.

When ready to serve, cut your thawed lasagna sheets into squares and drop them into the pot, give a stir, and let cook for 15 minutes or so. They will firm up when ready.

Last, add your container of ricotta and stir until completely melted and mixed in.

Serve into bowls and nosh away! 

Optional: If you eat parm you can top it with parm and even throw a rind from the cheese block into the stock pot while cooking.


Love + Eat Well

Fruit + Oat Bake

Fruit + Oat Bake

5 mins to prep and 25 min. to bake this delicious Fruit + Oat Bake. No special chopping or baking skills needed here. We have been throwing this together in the mornings while we sip our coffee. Works wonderfully with any frozen berry or fruit, we used peaches and blueberries here. We have even added chia seeds before baking making this a powerhouse GLOW food!

Berries are full of antioxidants to help repair and brighten the skin. oats help boost collagen production, reduce inflammation, and improve your overall complexion. Banana is a great antioxidant that helps remove toxins from the body and clear the skin.


1 banana

2 oz rolled oats

5 oz nut or oat milk

4-5 oz fruit/berries

Optional - 2-3 tsp chia seeds and or unsweetened shredded coconut

How To:

Heat oven to 325

Grab a small baking dish and wipe with coconut oil. Place banana in the dish and smash up with a fork.

Sprinkle with oats. Pour milk over. Top with fruit and coconut.

Place in the oven to bake for 25 mins.

When done you can dish up as is, or sometimes we serve with some vanilla greek yogurt and a drizzle of honey!



Love + eat Well

Quick Salmon Bowl

Quick Salmon Bowl

Delicious Salmon Bowl that can be whipped up in 15 minutes and served warm or cold. Absolutely packed with GLOW foods to have your skin radiant anytime of year. The mix of crunchy fresh veggies, creamy avocado, spicy kimchi, and oh that sauce.....


Frozen cauliflower rice

Fresh Spinach

Fresh Cucumber chopped

Fresh Carrot cut

Fresh Avocado cubed

Salmon Filet


Dried Seaweed and or Sesame Seeds for topping

Drizzle of sesame oil + rice vinegar (optional)


1 Tbl avocado mayo

1-2 Tbls siracha

1 tsp maple syrup

How To:

Cut your salmon into bites, drizzle with avocado or coconut oil and S+P. Place in your air-fryer at 375 for 10 mins.

In the meantime heat a skillet with a drizzle of avocado oil, add your cauliflower rice and season with s+p, cook for a few and add in the spinach until just wilted. Sprinkle of rice vinegar + sesame oil on top is yum.

Build your bowl and drizzle the dressing and top with dried seaweed or sesame seeds.


Love + Eat Well,



Mind Blowing Vegan Alfredo Recipe

Mind Blowing Vegan Alfredo Recipe

I am not vegan, however I enjoy many vegan recipes, like this Mind Blowing Vegan Alfredo recipe!

Packed with gut loving cauliflower that is super nutrient dense and serves as an anti-inflammatory. Don't worry, know one will know;) All good Alfredos are creamy and comforting with every single bite. We served our with some good Italian noodles here, and we have also eaten this Alfredo on spaghetti squash, roasted veggies, and zucchini noodles. Oh, and of course it is equally as delicious when tossed with chicken or shrimp if your into that.

Point is friends, you do not need to be vegan, paleo, keto, or anything in between to get down with this yummy recipe.


1 cup soaked raw cashews

1/2 cup nutritional yeast

9 oz chopped raw cauliflower steamed

1/2 cup pure coconut milk (more if needed)

3-4 small cloves of garlic (more if you're like us)

1/2 lemon juiced

1 shallot

1 tbls dijon mustard


How To w/ Blender:

Pour boiling water over your cashews and soak for 20mins then drain.

Steam your cauliflower.

Add all ingredients to a blender and whizz up until smooth.

How To on Stovetop:

Place all ingredients in medium sauce pan and bring to a boil, cover and simmer for about 15mins. Note. you may need a 1/2 or so of broth for this version. Once cauliflower is fall-apart tender whizz it up with your immersion blender.

Optional: top with crushed red pepper, black pepper, basil or oregano.


Love + Eat Well,

by natalie


Easy Breakfast Idea

Easy Breakfast Idea

Is this a recipe? Not exactly, more assembling than anything for the easy breakfast idea. I do a lot of assembling making sure to fill my plate with the rainbow. I always start by pulling colorful foods from my fridge and then deciding how they might come together on on my plate.

I try to also include a protein, greens, a sulfur, healthy fats, and fruit for breakfasts as I typically do not eat agin until dinner time. I do have a snack some days. 

So on my plate is simple scrambled eggs in coconut oil, pastured local pork links, slice of heirloom tomato, sautéed spinach + garlic w/ seaweed flakes, and fresh berries in coconut milk with cinnamon. Topped with fresh parsley, s+p. Glass of kombucha and of course organic coffee with coconut milk.

I do not always make breakfast during the week, its more of a weekend thing. During the week generally I make a smoothie.



Love + Eat Well,

by natalie

Mushroom Soup

Mushroom Soup

Gut loving mushroom soup is packed with nutrients to feed your glow and keep your gut happy! Mushrooms make the list for superfoods you should definitely look at incorporating into your diet. This is one of my personal favorite recipes for eating mushrooms, besides just sautéing them with a bunch of garlic and butter.

Topped with roasted artichokes this mushroom soup is a show stopper every time.



Artichoke hearts (I buy bagged frozen, 12 oz)

15 oz full coconut milk (you could use light as well)

1.5 qts broth ( I use chicken)

10 oz cauliflower roughly chopped

7 oz mixed mushrooms

1 lemon juiced and zested

3-4 small cloves of garlic

1 small onion

1/3 cup chopped fresh parsley

1/4 cup white wine optional

2 tbls butter

1 tble extra virgin olive oil


garlic + onion granules optional


How To:

Turn your oven to 425

Place the thawed artichoke hearts on parchment paper and toss with olive oil, s+p and roast until crispy, about 25 mins. Top with lemon zest.

Place your olive oil and butter in a soup pot over med heat, add in chopped onion and garlic. Cook until fragrant. Add in chopped cauliflower, stir to coat, season with s+p. Add in chopped mushrooms, stir to coat. Cook for 5-10 minutes stirring often. Add in your other seasoning if desired, and add in the wine if desired. Cook for another few minutes. Then add in the broth, coconut milk, lemon juice, and parsley. Stir and cover to cook until cauliflower is tender. Grab your immersion blender and give a good blend until smooth. Test for taste, adjust to your liking.

Serve up into bowls and top with roasted artichoke hearts.


Love + Eat Well,

by natalie


Dairy Free Ranch Dip

Dairy Free Ranch Dip

Dairy Free Ranch Dip is so delicious no one will even know or care that its dairy free! You can make this as thick or as thin as you like depending on the use, as sometimes I like to use it as a salad dressing too.


1/2 cup full fat coconut milk

1 tbl mayo ( I use homemade or Chosen Foods avocado mayo)

Splash of pickle juice or apple cider vinegar

1/2 tsp onion + garlic powder

1/2 tsp dried or fresh dill

How To:

Mix all ingredients in a bowl and ENJOY!


Love + Eat Well