Restaurant Review: Pho Ba Luu – Louisville, KY

IMG_3876Restaurant: Pho Ba Luu – Louisville, Kentucky

Brace yourselves, friends…

I’m finally getting back to restaurant reviews.  I have been so busy as of late that I’ve been skipping these important reviews both locally and when I travel.  And that is stopping…as of now.

I made a promise to be better about updating my blog, and, by God, I’m going to stick to it.

So…I have the pleasure of being friends with some amazing people who just happen to be foodies!  And…they seem to be as excited about trying different places around town as I am.  And that…means LOTS of fun trying out new places with good people who aren’t afraid to be honest and outgoing.

Being a foodie is fun.

While I have my favorite places here in Louisville, some great new places have moved in and opened up.  And one of those places is Pho Ba Luu, in Butchertown.  Pho Ba Luu, as my can probably guess, serves Saigon Street Food.  Think the obvious pho…in addition to rice bowls, banh mi sandwiches, as well as rice bowls.

As I tend to do when I am going to new restaurants, I contacted them to find out if I, being a Celiac and vegetarian, could eat anything there.  Jessica Mach e-mailed me back and let me know exactly what was safe for me.  All the pho bowls, by the way, are gluten free.  Just don’t get the hoisin sauce.  The spring rolls are also safe…and they offer gluten-free soy sauce as well.  The staff was INCREDIBLY knowledgeable too after we visited and placed our order.  So…bit shout-out for those, who like me, have food allergies and intolerances and need a little extra care at restaurants.IMG_3875

So…four foodies drove into Butchertown specifically for some Vietnamese food.  And, let me tell you, there were some high standards to be met.  Paul is actually part Vietnamese and his wife, Melissa and he actually have had street food in Vietnam.  They actually ordered first.  Paul got the Chicken Pho ($10) and Chicken Spring Rolls ($5) for his dinner.  Melissa ordered the Chicken Pho ($10…because it doesn’t change…LOL!) and the Shrimp Spring Rolls ($5).  They each also ordered the Iced Vietnamese Coffee ($5), which I want to try next time because it looked AMAZING!  It’s happening.

Cathy (that’s the roomie, in case you are new to the blog or have forgotten during my hiatus on reviews) decided to go all meaty and gluten-y since she doesn’t get that at home.  She ordered the Beef Pho ($11) with the Seafood & Pork Crispy Rolls ($6).  I may get asked…maybe not…but in case…the Seafood & Pork Crispy Rolls were crispy rolls stuffed with shrimp, pork, crabmeat, onion and vegetables and is served with a fish sauce.  So that’s for all of you non-vegetarian/vegan gluten eaters out there!  She’s got your back!

As for me…I ordered the Vegetarian Pho ($10) with the Vegetarian Spring Rolls ($5).  The spring rolls are normally served with a Plum Sauce, but as I noted gluten-free at the order, they brought me gluten free soy sauce instead.

Let me say this…the four of us are already discussing going back next Friday to celebrate Tet (the Vietnamese New Year) this coming week.  Not. Even. Joking.

Because when it comes to good food…I don’t make those kinds of jokes.


Pho Ba Luu Vegetarian Spring Rolls

So…here’s the run-down from what I was devouring last night.  I’ll start with the spring rolls.  The Vegetarian Spring Rolls are basic fried tofu with sauteed vegetables and glass noodles wrapped in rice paper.  They looked fantastic.  They tasted phenomenal.  The gluten-free soy sauce was the perfect touch.  I love spring rolls as it is…these were some of the best I have had.  And that’s no exaggeration.  They are simple…but they bring the flavor and the textures just all worked.


Pho Ba Luu Vegetarian Pho

But, of course , the star of the Vietnamese Food scene last night…was the Pho!!  First of all…the bowls are pretty big and we all had another meal’s worth left over after dining last night.  No joke.  Hey…it meant we had lunch today.  So…be aware that there is a LOT of volume in these bowls.  The Vegetarian Pho has sauteed tofu and vegetables in a vegetable broth.  You get a little baggie of all the add-in goodies…like bean sprouts, jalapenos, and the like.  I poured them all in.  I added a good helping of Sriracha.  And once I was done with my Spring Rolls…in went the remaining gluten-free soy sauce.

FLAVOR!!  That’s all I can say.  The broth had amazing flavor as it was.  The tofu and vegeatlbes…they brought extra goodness to the party.  The carrots still had some crisp to them. The tofu was savory and soft and just…done to perfection.  The add-ins brought a little more spice…a little more texture…a little more yumminess to an already yummy situation.  I was in love and I managed to not splash myself with anything as I ate the noodles with chopsticks and slurped up that broth with the spoon.


Pho Ba Luu Beef Pho

This gluten-free vegetarian loved every bit of the meal last night.  And I think my partners in street food would agree.  Cathy loved the Beef Pho and her Crispy Spring Rolls. While she does like spring rolls, she LOVED the crispy rolls.  I think she will never NOT get those.  The beef finished up cooking in the hot broth when it was delivered to the table and after she sorted out the jalapenos to both Paul and I from her bag of goodies…she was all in.  And loving in!


Pho Ba Luu Chicken Pho and Shrimp Spring Rolls

And my Chicken Pho eaters…they were quite content with their bowls too.  They seriously raved about the flavor and I believe they even said it came very close to the street food they had in Vietnam.  So…there it is.  OH…and Melissa highly recommends the Iced Vietnamese Coffee.  She got two of them last night if that tells you anything!!  The Chicken Spring Rolls & Shrimp Spring Rolls disappeared as quickly as my Vegetarian ones.

Any way you slice it…we loved everything we ate here.

Pho sho!

Yeah…I went there.  I can’t help myself sometimes!!

So…anytime I get to eat a big bowl of pho without having any reaction to it because everyone who works there made sure my food was safe and perfect…gets many return visits from me.  I can’t wait to go back.

And…for the record…they have a Gluten Free Apple Pie ($6)…that we were all too full to try…but we may have to get it next time and split it among us.  Because…dessert is very important to me.

Special shout-out again to Jessica Mach for answering my e-mails when I inquired and helping me navigate the menu without any trouble at all.

If you are in the Louisville area or are coming to Louisville, Kentucky, and love or want to try Vietnamese food…I can’t speak highly enough of Pho Ba Luu.  People with food allergies…welcome…and taken care of.  I call that winning!

See you next week!



Practicing Patience

patienceGood morning, friends!!

Anyone else out there have a problem with patience?  Especially when it comes to being patient with yourself?


And…its my impatience (I totally blame being a go-getter New Yorker) that often leads me to setbacks that don’t move me forward and only end up dragging me down and feeling defeated.

I’m trying to break the mold this time around.  And…trust me…this isn’t easy.  Not at all.  As I mentioned before, I recently participated in The Dopey Challenge at Disney World.  Over 4 days, I ran 4 races…each of which got longer in length (5K, 10K, Half Marathon, Marathon), and I actually did really well on the races, given that I was bouncing into the parks every day and not resting up the legs.  Honestly…I’m so super proud of my performance.  This being the 2nd time I’ve participated in The Dopey Challenge and having improved on all the times of the races I actually raced (10K, Half, Full), I felt amazing (mentally) but tired and sore (physically) following the actual events.  I went into the weekend with a sinus cold and came out of it with the Disney flu.  I took a lot of days to recover…from sickness and the races.  I knew, following Dopey, that I would need to let my body recover well.  I still probably would have gone back to it sooner had my body not been drained from sickness.  This past week, I decided to give easing back into it a try.

And I started on Wednesday with an hour long spin class…that totally kicked my ass.  I was done within the first 20 minutes…my power, energy and speed all really dropping down.  Our spin bikes light up to tell what zone you are in and I didn’t even care that I was in the white and blue instead of yellow and red like the rest of the class.  I had to listen to my body.  And while I valued the movement, I wasn’t going to push myself to try to hit a level my body wasn’t ready to reach yet.

Call that growth, because I do believe the me of the past would have felt the need to press on and keep up with the rest of the class.  But I’ve also had a recurring stream of injuries to deal with the past 3 years.  After building up and failing over and over again…you do actually gain wisdom.  There is no shame in listening to your body and backing off intensity as you see fit.  I put this body through a lot physically both with the races and then trying to fight off illness…it’s no wonder my body isn’t feeling as strong as it used to be.

Have I lost some fitness…you better believe I have.  Some mornings, it is a struggle to just simply get through my PT exercises.  And for as much as I have stressed their importance to me coming back stronger, the past 3 weeks have seen little to none of the stretches and exercises I was prescribed.  And I didn’t feel guilty about it.  My body needed the sleep and the time on the couch more than it needed the movement.

But, like any active person, my body does crave movement.  I like moving my body.  I just needed to give myself the time to get to where it could handle some.  Nothing big.  No long miles or hard runs.  No pushing the limits on the spin bike.  Just gentle movement.

This past weekend, with the weather warming up and the snow and ice melting away, I took advantage with  my first run since Dopey.  And, while I was out there for 30 minutes, believe it or not…only 8 minutes of it was actually spent running.  I took my time to warm up with 5 minutes of walking…then did 4 x 2 minutes running/3 minutes walking…then a 5 minute cool down.  And it felt hard…and amazing all at once.  And that was how I needed to take it.  I’m not ashamed that I only ran 8 minutes.  I’m damn proud of those 8 minutes and what my body managed to do in that time.  I took Sunday off completely and didn’t feel bad about it.

Today, it was close to 60 degrees this morning.  So, I decided I would pull on a pair of SHORTS and take advantage by doing a short run.  I decided to just run…easy…and deliberately…keeping the heart rate down…but do it without the walk breaks.  It was the struggle bus.  My body is still recovering, but I managed to do 20 minutes and keep the heart rate in Zones 1 and 2.  I count that as a win.  I went to spin afterwards, and that’s when my body let me know it was too much for the day. The first half of class I felt strong and almost normal, but my energy levels crashed soon after that…so I turned down the resistance, sat down when I needed, and just let my body do what it needed.

I’m not mad.  I’m recovering.  And I will still take complete rest days and lift lighter weights when strength training…and keep the intensity down.  The me of the past would have taken this as failure…but I feel so empowered that I can trust my body, my mind, and myself to practice patience and self-love and trust that I will grow from this.  Constant forward progression.  Tired of taking steps back.  It’s all a matter of changing the mindset.  And I still struggle…but I know, in the end, this will make me a better, faster, stronger athlete.patience2

AND…as another form of self-care and self-love, let me also emphasize that just because I am not working out doesn’t mean I’m not fueling my body.  My body went through a lot and proper nutrition is key.  I am not just eating fruit and low calorie foods just because I’m not working out.  WRONG.  I have actually changed a lot of what I eat to give me more nutrients and better sources of vitamins and fuel to help this body maintain fitness and strength through all of it.  Starving your body only starves yourself of further potential and forward progress.

Patience is not an easy thing to practice.  It’s something that can gnaw at you and really make you question yourself.  Learning how to be patient with my body and myself has been one of the hardest things I have set out to do…and while it’s still a constant work in progress…I can see where my mindset has changed so that I am kinder to myself and…more willing to give myself the time I need to get to where I feel I want to be.

Patience, grasshoppers.

It’s worth it!

Recovering…like a boss!

If there is one thing I might have taken for granted or just not done properly in the past…it’s taken recovery time.  No runner likes time off.  I have yet to meet one who actually does proper recovery after hard efforts or distance races.

Guess what?

I actually did this time.

Some of it might have been forced.  After all…thanks to the petri dish of germs that is Disney (especially on Marathon Weekend), I came down with the Disney Flu.  Yay.  And no, this doesn’t come with fun Mickey Ears and character experiences.  It comes with a big dose of Theraflu and sleep.


I mean…it has been non-stop since I returned from the freezer that was Orlando over Marathon weekend.  Coughing.  The coughing is the killer.  I am finally able to breathe again.  Thank you for calming down sinuses.  Remember…a co-worker gave me a sinus-only cold before I even left for Dopey.  Run all the races.  Go to all the parks.  Is it any wonder I ended up like this?

Has my recovery been a bit forced?  Perhaps.  But here’s the thing…

I set a goal this year.  A goal of having an injury-free 2018.  So when my running coach tells me to rest…dammit…I’m resting.  When my mileage is lower than I like it to be…well…so be it.  Trust the process, right?  I have a few other big goals I’m hoping to reach in the next year or two…so I have to learn to believe in myself…and the method that will help me get there more efficiently than…past attempts.

I admit to, in the past, rushing back into activities.  I bounce back quickly.  I do.  But I also break down too.  We all do.  We just don’t always like to admit to it.

Here’s the thing…we might feel good…but we put our bodies through a lot and push it to the limit, not just in races…but in training too.  Maybe moreso in training…and we’re LESS likely to take recovery/rest days during training.  I don’t care what distance you raced…if you raced…RECOVER!!  Like…actually recover!!  Would I have taken time off if I hadn’t caught the Disney Crud?  Yep.  I actually would have.  Like I said, I have big goals this year and to achieve them, I need to respect my body and learn a little patience.

I mean…granted, I hurt for about 3 days following the Dopey Challenge…but I also pushed through most of the 48.6 (and more) miles that I covered over the course of the weekend.  And that’s just running.  I still had parks to visit in between.  Because, as much as I’d love to lay low…I pay for those Disney tickets and they aren’t cheap.  By God, I was going to get my money’s worth.  Park hopping…princess hunting…fast passing rides…all of it.  I was doing it.  And…I did it.  All.

But it doesn’t have to be The Dopey Challenge to make taking down time a priority.  Any race…any distance…anywhere where you push yourself more or further…do yourself a favor.  Take some time off.  Depending on the race distance…it could be a week…it could be two…it could be more.  Don’t think you HAVE to get to the gym the day after a half marathon or hop on a spin bike or even go for a “recovery run.”  Let’s face it…whether you back of the speed or not…a 6 mile run is generally a 6 mile run…”recovery” or not.  I listened to a podcast recently from a running coach who said that there was absolutely no such thing as a recovery run.  You’re still putting in an effort and working the same muscles that your regular runs do.  And most people don’t actually run these that much slower.  Your entire body needs to heal up to get stronger…don’t rush the process.  You might feel good immediately after the event…but you’ve still put that body through a lot.  You might feel good a week after…and you still might need more down time, depending on the distance that you ran.

Remember…there is no such thing as over-training…just under recovery.

RECOVERY…is super important.  I have been fortunate enough that my recovery time has fallen when it’s gotten stupid cold outside, with the addition of some ice and snow on the ground.  Bonus.  I’m always cold…so I hate running in the cold.  And I especially hate winter weather running.


In addition, let me be the first to remind you that you should NEVER stop eating properly or regularly despite recovery time.  Your body needs all those nutrition benefits, especially as you recover from a hard effort.  With the Disney Flu…I have still maintained my regular food times.  I mean, I do live on a schedule.  What I have done is simply change what I have been eating.  Mostly because I can’t taste flavors right now…and just eating food for texture isn’t working for me.  So, soup and chili have been my go-tos.  But I am making sure I am hitting all my nutrition needs every day.  And yes…I’m eating well and I’m definitely eating enough calories each day.  Eat well, eat enough, eat healthy.  So many people focus on weight and get really crazy with their nutrition.  When you’re training, you need to eat.  And you need to eat well.  When you’re recovering…you also need to eat…and yes…you need to eat well.  Now is not the time to cut down on your nutrition.  I promise…you aren’t going to get fat.

As I stated, for the past two weeks…all I’ve really wanted it soup.  That being said…I love that soup has so many different varieties out there because it keeps it interesting.  I’ve been serving mine up with different gluten-free crackers.  And sometimes I add avocado or something to bulk it up.  I mean…who doesn’t love tomato soup with a grilled (vegan) cheese sandwich?  I know my body needs certain things to stay in good shape even when I’m not working out as much.  NEVER skimp on nutrition when you are training or recovering.

So…I’m on the mend.  I took time off from work to sleep and recovery both before I left for Disney (initial sinus bleh) and then basically all the rest of the week after I got back from Disney.  Sleep and rest and proper nutrition have definitely helped me bounce back from not just the races…but the sickness too.  My muscles don’t ache anymore (also…thank you Roll Recovery!) because I’ve let them heal and get stronger.  I’ve been using my new Roll Recovery R8 and R3…as well as my foam roller.  And stretching.  Never underestimate the power of stretching.  I even went to 2 of my spin classes this past week.  I took it easy.  I didn’t push as hard as I normally would.  And I still felt like it kicked my ass.  I’m not mad.  I’m taking my time.


That being said…if you thought I was a germophobe before…you should see me now…


Remember, friends…living your best life is all about balance.  Find time to rest…recovery…find balance…eat well…play…laugh…and yes…return to that activity you love…once your body is stronger from the respect and rest you allowed it.

I took 2 weeks off…and I still feel I fatigue easily.  I’m easing back into with with longer walks and short run segments.  And I still feel like I’m a badass.  I’m a very smart…totally recovered…less injury-prone badass!!



Recipe: Pomegranate Breakfast Quinoa

I’ve been trying to be a bit more mindful of how I start my day when it comes to food these days.  While it is so easy to simply grab a (delicious) gluten free bagel and top it off however I wish…my sports nutritionist and I have been working hard on keeping my protein levels higher…so this gives me incentive to come up with new ways of doing my favorite meal of the day.

And, one day, while shopping at Costco and spotting the pack of pomegranate seeds…an idea struck.  And it has grown to be one of my favorite ways to do breakfast ever since.  And why not?  We’ve jumped on the smoothie wagon for Wednesdays, since our lunch is a giant, gluten free pretzel (always!).  Why not play around a little more and find new ways to get nutrients in in the morning?

This is a super easy recipe, the most time consuming part is the 15 minutes it takes to prep and cook the quinoa.  The rest…easy-peasy!

Find the recipe below:

Recipe: Pomegranate Breakfast Quinoa



Pomegranate Breakfast Quinoa

 Serves 2


  • 1/2 cup uncooked quinoa
  • 1/2 cup pomegranate seeds
  • 2 tbsp pure maple syrup
  • 2 tbsp dark chocolate chips
  • 2 tbsp nuts of choice (optional)


Cook quinoa: place 1/2 cup uncooked quinoa in a pot with 1 cup water.  Bring to a boil, turn heat to low, cover, cook for 12 minutes until water is absorbed.

Split between two bowls.

Drizzle with pure maple syrup and top off with the pomegranate seeds, dark chocolate, and nuts (if using…highly recommended).



Just yesterday, I had asked my roommate what she wanted for breakfast, and listed off some favorites including bagels, overnight oats, and pumpkin pancakes.  But she said, “I really like that quinoa thing you’ve been making.”  And just like that…I knew I had hit on something good.

How do you like to fuel your mornings?  Do you keep your breakfast basic or do you like to get creative?

CTRL + ALT + DEL: Start Fresh

UGH!  I have started three blogs in the past couple of weeks, which I have since gone and deleted because they were no longer relevant.  MEH!!  Kinda sucks when you put some hard work into starting something and just don’t have the time or energy to get back to it.

Welcome to my life as of late…

I’m trying desperately to reach a bigger audience both here on my blog and on my most frequented form of social media…Instagram.  Really, I am an athlete that deals, daily, with Celiac Disease…and I’m working really hard on branching out on the blog…maybe in podcast form…and on Instagram to cover some of the trials and tribulations of this.

But I need more help.  So, if you could help me out a little…directing people to my blog and my Instagram (and if you aren’t following me…please…give me a little click and follow along)…I will love you forever!

Okay…so let’s do some quick catching up, shall we?  What in the world have I been up to since…October 20th, when I blogged about setting and reaching goals?  Well…a LOT!

First of all, the great apartment repaint, reorganize, and redecorate has commenced.  The two bathrooms, the kitchen, and HALF of the living room are DONE!  As far as painting goes.  The decorating is taking a bit more time, because I’m totally OCD and need to measure everything I hang up to make sure it’s centered and perfect on the wall.  But…progress!

I am not a fan of painting.  It is tedious and tiring work…but I love the way the apartment is starting to look.  After eight years of living there, the apartment definitely needed a touch-up.  And being able to finally redo some of the wall hangings has been a nice change too.

For the 4th (I think this was the 4th year) year in a row,  my roommate (Cathy), her sister (Amanda) and I went to the Jack-O-Lantern Spectacular at Iroquois Park in Louisville, KY!  We always make a night of out this, starting with dinner (we got sushi – mine was vegan), a hot beverage (usually apple cider or tea) from Highland Coffee, and then, Mr. G’s Kettle Corn while we stand in line to walk the half mile path and gaze in awe at all the amazing pumpkins. Seriously…this was AMAZING.  It always is, but the theme this year was A to Z and they did a fantastic job with all the pumpkins.

On October 26, I went to the University of Louisville Comstock Hall and got to listen to the iconic Kathrine Switzer speak.  She was so empowering and totally made me want to do ALL THE THINGS.  I was just so wrapped up in her talk about her life and how she got into running and how the Boston Marathon incident came around and WHY this was so life changing.  I was hoping there would be a photo-op afterwards, and there was.  I had brought my Disney Wine & Dine bib, Bib #261, which I received in 2014, just after I met her at the NYC Marathon Expo the year I ran it.  I told her the story and she was just so freakin excited.  She even got a picture of the two of us with our 261 bibs on her iPhone.

She signed my bib “Karen – You are awesome and fearless.”  I thought I was lucky to have met in her NYC 3 years ago…but I just got to meet her again…AND had a fun story to tell her.  She might be my new running BFF.  If nothing else, she is someone who has always and will always inspire me.  After going to her talk, I just wanted to make SO many changes in my life…seek out things that really make me happy…

HENCE…wanting to do more with my blog and social media.  So…again…if you could give a like and follow here and on Instagram…and tell your friends…let’s do this thing.

Dreams need to come true!

And I’ve been dreaming about this for a long time.  And so often stuff just gets crazy and things I enjoy…like blogging, writing, cooking, eating, running, etc…sort of get pushed to the background.  NOT THIS TIME!

In addition to this…I’ve been enjoying watching Louisville City FC climb the ladder to reach the Eastern Conference Finals for the THIRD TIME in as many seasons as they have been around.  YAY!


Granted…last week I was pretty much frozen and the boys didn’t score until after Half Time.  I had been hoping to keep warm by constantly jumping out of my seat.  That being said…this is always as far as we get in the finals.  And I want us to go on to the championship…and WIN IT!  And the weather this Saturday looks to be warmer and much more enjoyable than LAST Saturday.  I even stayed up late to drink hot tea to thaw out afterwards it was that cold.  But the win was worth it.

Here’s to another one…if the soccer gods shine upon us!

Halloween came and went…in the blink of an eye.  I wasn’t scheduled to do a run on Tuesday, but I was heading to the gym for some strength training.  I dressed as Wonder Woman.  I think it inspired me to lift heavier and more.  But, damn…look at my arms these days!


So, yeah…training is still happening.  I’ve cut back on cardio by a lot when it comes to time at the gym, usually hopping on a machine for 10 minutes to warm up and 10 minutes to cool down…and then I do one day of arms/abs and one day of legs/core.  My running has been progressing.  My hips hardly twinge at me unless the weather is cold or I sit too long.  So, the strength training is paying off (not just in giving me amazing muscles to flex).  I am currently using a run/walk method and hope to get back to a solid run in the very near future, but this is working and, honestly, hasn’t really slowed me down all that much with the short walk breaks in between efforts.  So…YAY!  And, thankfully, I have found one friend who is willing to train with me this way and doesn’t complain or mind.  WINNING!  Long runs are much more enjoyable with someone.  And someone who doesn’t mind the starts and stops in my current training method is even better.  There aren’t a lot of people who are willing to train that way or want to train that way.  So, I count myself lucky.

I have a few recipes that I will add to the blog this week…if not tonight/today.  I’ve been having a great time experimenting in my kitchen with all the winter squash and seasonal foods that are showing up in grocery stores.  I buy that stuff up like it’s going out of season.  And it’s not.  The season is just starting!  Grocery shopping is always an adventure when I decide to get all chefy and creative in the kitchen.

That’s pretty much it for right now though.  Trying to really do better for myself and I am really trying to make some waves in the Celiac and running communities. So…watch this space.  Get others to watch this space.  And I post DAILY on Instagram, so, for one last plug…make sure you follow me over there.

Follow along with my progress…because there will be as many ups as downs, I’m sure.  But if there is one thing I have learned from all of this over the past couple of years…is that I am stronger than my situation.  And I learn and grow from every obstacle.  Grow with me!



Recipe: Blue(berry)-Green Protein Smoothie

AH…it’s so nice to be able to put up recipes and just blog about anything and everything.  I’m really, really, REALLY trying to make this one of my priorities these days.  I never realized how much I missed doing product reviews, typing up recipes, or just laying out my thoughts/feelings/emotions….for you guys!

So, it seems that Wednesday is turning into a Smoothie-For-Breakfast kind of day.  Which is awesome.  And, that being said, I attempt to make these as nutritious as I can…which means I’m incorporating both vegetables and fruit.  Working off the base of the smoothie I made last week, I upped the game a little today and made a brand new smoothie concoction.

Below, find the recipe for the Blue(berry)-Green Protein Smoothie.

**FOR THE RECORD: I am using PlantFusion protein powder for these smoothies**

Recipe: Blue(berry)-Green Protein Smoothie (Gluten Free; Dairy Free)

bluegreensmoothieServes 2


  • 1 avocado
  • 2 cup spinach, fresh
  • 1 package vegan protein powder (I used Plant Fusion Chocolate-Raspberry Flavor)
  • 1 cup coconut milk, unsweetened
  • 1/2 tsp vanilla extract
  • 1 tbsp chocolate powdered peanut butter (PB2, Simple Truth, etc)
  • 2 cups frozen blueberries
  • 1 cup ice
  • Optional (but HIGHLY recommended): cacao nibs, low-sugar granola, chocolate spread (such as Smudge, Nutella, NuttZo)


Place avocado, spinach, protein powder and milk in a blender and blend until smooth. Add the vanilla, powdered peanut butter, blueberries, and ice, and blend until thick.  This is where having a good blender comes in and I love my Vitamix!  Pour into glass or bowl and top with preferred toppings.


For the record, I topped mine off with 18 Rabbits Chocolate Banana Jr Granola Cereal (which I picked up at Kroger) and 1 tablespoon of NuttZo Organic Chocolate Power Fuel (which I got at Whole Foods, but is also available on Amazon). I also tossed more blueberries on top because they are freshly picked, local, and delicious.  And why not?  More antioxidants!

This basically tasted like a sweet tart, but with less of the tart so it wasn’t overwhelming.  And I do highly recommend the toppings…especially if you make it into a smoothie bowl, like I do.  I froze the bowl overnight to keep it chill on the way to the office.


Do you have a favorite fruit to throw into a smoothie?  Tell me about it!!


Recipe: PB&J Breakfast Bowl

It was inspired by an accidental find while strolling the streets of SoHo in Manhattan, NYC!  My roommate and I were in NYC because I was running the NYC Half Marathon…but we were going to spend a few days there and not just fly in, race, and fly out.  On one of our excursions that afternoon, we stumbled upon the Chobani Café there in SoHo.

We were curious…as we had never seen (or heard) of the Chobani Café before, but we were both fans of Chobani Greek Yogurt.  So…we stepped inside to get an idea of what it was all about.

After looking at all the amazing creations being done up in the kitchen right in front of us, we took our own look at the menu and decided to get a half size bowl of one of their breakfast bowls and have that as a snack/lunch.  We ended up deciding to try their PB&J Breakfast Bowl, which was created using Plain Chobani Yogurt, Creamy Peanut Butter, Fresh Red Grapes, Concord Gape Jelly, and topped off with Roasted Peanuts.


Chobani Café PB&J Breakfast Bowl, my inspiration!

We devoured this…so, upon returning home…I decided this would be a perfect breakfast to have, especially on our gym mornings.  So…I began to recreate it.  With different versions, different flavors, and different peanut butter options.  I’ve come to love my current incarnation of it, which uses powdered peanut butter.

So, upon request from a few people, I’m putting the recipe I have worked for over a year on (and will mention variations I have tried) to perfect over and over again.

Recipe: PB&J Breakfast Bowl


PB&J Breakfast Bowl made with Vegan Yogurt, Powdered Peanut Butter, Strawberry Jam, a mix of organic Strawberries & Blueberries, and Roasted Peanuts

Serves 1


  • 1 cup plain yogurt (Greek, vegan, etc…your choice)
  • 2 tablespoons peanut butter (creamy natural or powdered)
  • 1/4 cup fruit sliced (grapes, strawberry, whole blueberries)
  • 2-3 tablespoons jam/jelly (I prefer low sugar versions and match flavors to the fruit I use…grape with grape, strawberry with strawberry, etc.)
  • 1-2 ounces roasted peanuts


Scoop 1 cup of yogurt into a bowl.  If you are using powdered peanut butter (less fat & calories), add it here and stir well.  Otherwise…hold off on adding the peanut butter for the time being.

Slice fruit in half and add to the bowl.

Top with jam.  If you are using creamy peanut butter, drizzle it around the inside edge of the bowl.

Top with peanuts.



As I said, I have been making this for well over a year now, and have done so many different versions of it.  It is an amazing way to start the day.  I have used chocolate peanut butter with the strawberry jam and strawberries for a chocolate covered strawberry take and so on. So…get creative!!  That yogurt is a blank palate…so feel free to play around with it.

Below, BTW, is the version I used to make with the natural creamy peanut butter.

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Breakfast PB&J Bowl made with Vegan Yogurt, Concord Grape Jelly, Grapes, Natural Peanut Butter (NuttZo) and Roasted Peanuts

However you decide to mix it up and fill it up…you’ll love this bowl.  So go ahead…get creative!!  And enjoy every bite.