Posted in healthy goodies

Spinach Turkey Sausage Egg Cups

Bl Frittatas

Quick, bite sized & protein filled…I don’t think there’s an easier breakfast recipe. Breakfast frittatas are perfect for anyone on the go and not into making their first meal of the day, or even post workout meal.

I am a big lover of egg sandwiches, anyway, any day I LOVE THEM! but recently I have been eating a few too many…Egg sandwich overload. If you guys follow along on Instastories you have seen my obsession with them daily! and two weeks ago I finally realized I needed a new quick breakfast recipe. I decided to switch it up to breakfast frittatas, and here we are a new obsession that needs to be on the blog for all of you to enjoy.

breakfast frittatas

These little protein & veggie packed bites are the perfect first meal of the day. Filled with protein from the egg & turkey sausage, add in some dairy from the cheese and a shit ton of vegetables ( I used spinach, onion, tomato,& avocado) you can add any fav. veggies! I eat 3 per morning with a half of grapefruit and half a wholewheat english muffin with a bit of natural PB. Perfectly balanced with proteins, veggies, dairy, fruits, good fats, and whole grains! Oh and a huge glass of water!

I hope these make for quick delightful mornings and start your day of right!

Blissfully Lively Breakfast Frittatas

Turkey Spinach Frittatas


  • 10 whole eggs
  • 1/2 yellow onion, chopped
  • 1 tbsp. olive oil
  • 1 package of organic turkey sausage
  • 1 whole tomato, diced
  • 3 cups spinach
  • 1 whole avocado, diced
  • 1/4  cup shredded cheddar
  • Salt & pepper to taste


  1. Chop onion and add to a pan on medium high heat with olive oil.
  2. Cook onion until browned. Add in Spinach slowly, one cup at a time. Cook for another minute or so until spinach is all combined. Set aside.
  3. Add sausage to separate pan on Medium High heat, cook until browned on outside and fully cooked through in center.
  4. Pull off of stove and cut up into bite sized pieces.
  5. Preheat oven to 350 degrees.
  6. In medium sized bowl add eggs, and mix until combined.
  7. Chop tomato & avocado (veggies of choice) & add in to egg mixture.
  8. Add in chopped sausage and spinach mixture, stir to combine.
  9. Grease muffin tins with coconut oil.
  10. Divide mixture into 2 muffin tin pans evenly {tip: mixture comes out super fast so be really slow as you begin pouring it}.
  11. Cook on 350 degree for 20 minutes.
  12. ENJOY! {can be stored in tupperware up to 5-7 days after cooking, also delicious reheated!}



If you guys are in the reading mood and want to learn a little more about the BL Journey/ me take a peek at my interview with Lasell’s college blog Polished.

Pumpkin Protein Breakfast Bars

Breakfast protein barsTruth be told I have never been a real pumpkin lover. I have an aversion to pumpkin pie, will eat pumpkin muffins or bread here and there and run far far away from any sort of pumpkin latte. Given that info who knows why but for some reason these pumpkin bars jumped out at me when curating ideas for fall recipe posts & thank goodness they did!

They’re so dense, stuffed with all the mix-ins you could think of, & finished off with a hint of maple syrup-y goodness. I mean so good!

Not to mention they have a hefty 3/4 cup of pumpkin folded right into the batter that tastes so fall like & boasts some pretty bomb benefits.

Blissfully Lively Pumpkin bar ingredients

Benefits of Pumpkin:

  • loads of fiber
  • More potassium than a banana
  • Solid source of vitamin C

These little hunks of goodness can be snacked on mid day, to hold you over between lunch and dinner, and my personal favorite before or after that morning workout. I was really in the mood for a quick pre/post workout snack and adding the protein powder into these came in super handy. Side note: These are super light on the sugar only using 1/4 cup of maple syrup into the batter so these are meant to be a healthy snack rather than a sweet treat :).

Ok enough of me chatting away about them, give them a try and let me know what you think, here or over on Insta.

Pumpkin Protein Breakfast Bars


  • 2 1/4 cups Rolled Oats
  • 1/2 cup Flour
  • 1/2 cup protein powder
  • 1/14 Tsp baking powder
  • 1 1/2 tsp cinnamon
  • 1 tsp ground ginger
  • 1/4 tsp nutmeg
  • 1.4 tsp kosher salt
  • 3/4 cup pumpkin puree
  • 1 cup milk
  • 1 large egg
  • 1/4 cup maple syrup
  • 1 tablespoons peanut butter/ almond butter
  • 1/2 cup desired mix-ins: I used craisins, mini dark chocolate chips & chopped walnuts


  1. Preheat oven to 350 degrees F & lightly coat 8×8 inch pan with cooking spray (I used coconut oil)
  2. In large mixing bowl combine oats, flour, protein powder, baking powder, cinnamon, ginger, nutmeg & salt
  3. In separate bowl whisk together pumpkin, milk, egg, maple syrup & peanut butter until smooth
  4. Add wet ingredients to dry ingredients & stir by hand, just until combined, fold in any mix ins
  5. Pour batter into prepared pan and smooth top w/ rubber spatula.
  6. Bake until golden and fork comes out clean 20-25 mins.
  7. Enjoy!



Looking for another festive fall recipe? Check out my Crockpot Beef Ragu.

Clean Up Your Fall Cocktail w/ This One Ingredient.

Clean Fall Moscow Mule Recipe

I am a serious sucker for anything with apples, or apple cider in it during the fall season…I know lets all say white girl together in unison!

Every year the changing season makes me want to throw a party and enjoy this gorgeous weather. I mean when you live in New England you can’t get a better season than fall. Leaves are changing, people are so damn happy because (even though I love heat so many people complain about it) the weather is getting cooler, and I mean come on people adore football starting and good old Thanksgiving around the corner.

And when there’s thoughts of planning a party my first idea is food and most importantly drinks!

Fall Moscow Mule Recipe

I wanted the drinks to be festive but not too cliche and delicious but not heavy on the sugar because hey lets be honest you want to be able to drink more than one!

I was recently approached by Verday a Chlorophyll Water company to try out their green water and create a recipe around it, but little did I know I would fall in love with its benefits and taste enough to add it into my fall cocktail recipe!

Apple Moscow Mule Recipe

Verday is packed with Chlorophyll, 4 cups or spinach worth of Chlorophyll or 2 shots of wheatgrass worth of Chlorophyll to be exact and is offered in 4 different flavors Coconut, Cucumber, Lemongrass & Ginger, & Watermelon. It’s also made up of only 5 ingredients filtered water, organic lemon juice, Chlorophyll, Natural Flavors, and Organic Cane Sugar.

Now you’re wondering why Chlorophyll, what are the benefits, right?

Chlorophyll is known as a “a green pigment in all plants responsible for the absorption of sunlight during photosynthesis” (thanks google for that synopsis). Its benefits are vast and I would consider it essential if you’re looking to lose weight, or just live a well rounded healthy life.

Healthy Fall Apple Moscow Mule

The benefits of Chlorophyll range from controls hunger and cravings, promotes cleansing, & even controls body odor. (If you want to learn a little more click here)

I tried Verday for the first time and was blown away by how delicious it tasted. I’m not a huge fan of green juice because a majority of green juices out there taste too earthy for me. Verday does a fantastic job of toeing the line of earthy but fruity. My favorite flavor is the Lemongrass & Ginger. It’s a subtle enough flavor that you feel like you’re drinking water but gives a perfect hint of green tea at the end.

Healthy Fall Moscow Mule Recipe

Back to me wanting to create a festive drink. I ended up deciding on an Apple Pie Moscow Mule, and added in a hefty amount of Verday to clean it up a bit. Delicious taste and green benefits, what’s better than that?

The Moscow Mules turned out perfect and everyone was raving about them. Verday was such a great edition. Check out how to make them below!

Blissfully Lively Moscow Mule

Clean Apple Pie Moscow Mule


  • 4 ounces apple cider
  • 4 ounces vodka
  • 1 bottle ginger beer
  • 1 bottle Verday LemonGrass & Ginger
  • cinnamon sticks and apple slices for garnish


  1. Fill two copper mugs with crushed ice.
  2. In a cocktail shaker, combine the apple cider & vodka, shake to combine.
  3. Pour half of the apple cider mixture into each mug.
  4. Top each mug with half ginger beer and half Verday.
  5. Garnish with cinnamon sticks and apple slices.
  6. Enjoy!

In the mood for more fall recipes? Check out my Crockpot Beef Stew Recipe.

Live Blissfully!



Cups, Verday & Lights

*This post is in partnership with Verday, all opinions are my own.

The Tastebud Explosion You Need This Summer: Avocado Corn Salsa

This corn salsa is so fresh and packed with flavor I could eat the whole entire thing for dinner. I mean it would go perfectly on chicken, or fish but I just ate it by the spoonful occasionally with chips haha.

avocado salsa

{In my element, in the kitchen}

You guys know I’m all about easy recipes that take little time but are still incredibly delicious and this salsa hits it out of the park! 15 minutes start to finish, throw a few blue corn tortilla chips in there and call it a day.

salsa recipe

There’s something about avocados and lime that just hits the spot on a warm summer day. This salsa is the best of both words, it has cilantro, lime, tomato, and avocado like guacamole (my all time favorite snack) but is finely chopped instead of ground and includes black beans, corn & red pepper to spice it up a bit.

avocado recipe

It’s the perfect healthy snack that will keep you full because of the added substance in the corn, black beans and avocado.

I know your mouth must be watering just reading about it so lets get down to business… Here’s the recipe.

Blissfully Lively Corn Salsa

2 ripe avocados- diced

2 cups of cherry tomatoes-halved

1 red pepper- diced

1 seedless cucumber-diced

1 tablespoon cilantro- finely chopped

1 can of unsalted corn drained & rinsed

1 can of black beans- drained & rinsed

juice of 1 lime

1 tsp garlic salt (to taste)

1 tsp pepper (to taste)

Directions: Chop the avocados, cherry tomatoes, red pepper, cucumber, and cilantro. Combine in a bowl. Rinse the black beans and corn, combine in the same bowl as previous ingredients. Add in the juice of 1 lime and garlic salt/ pepper to taste. Serve with corn tortilla chips. ENJOY!



Photography: Raya On Assignment

Live Blissfully!



Looking for a healthy dessert? Peach Frozen Yogurt Sandwiches are my go to! Check back next week for my tips & tricks to healthy grocery shopping.



Banana Blueberry Oat Muffins

healthy muffin recipe

Muffins are seriously my go to breakfast (when I have time to make them ahead). Anything that’s quick and can quite possibly be eaten in my car (when i’m running late) is a huge plus in my book. It also doesn’t hurt that start to finish these take 20 minutes! WINNING. These little yummies are also packed with nuts, blueberries, bananas, and oats to fuel you for a busy morning. If you’re really feeling it you can also add some protein powder to the batter to make them the perfect post workout snack.

Here’s the recipe, thank me later! (Instagram)

healthy muffin recipe

Banana Blueberry Oat Muffins


  • 2 cups oats
  • 2 very ripe large bananas
  • 2 large eggs
  • 1 cup plain greek yogurt (I used blueberry greek yogurt)
  • 2 tablespoons of organic agave nectar
  • 1 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon pure vanilla extract
  • 1/8 teaspoon kosher salt
  • 1/4 cup walnuts
  • 1/4 cup dark chocolate chips


  1. Preheat oven to 400 degrees & grease muffin tins (I use coconut oil)
  2. Place all ingredients **except mix ins in food processor or blender. (oats, bananas, eggs, greek yogurt, agave nectar, baking powder, baking soda, vanilla extract, & salt)
  3. Blend on high or process until batter is smooth & oats have broken down completely (about 3 minutes)
  4. Stir in chocolate chips and walnuts by hand
  5. Divide batter between muffin tins filling 3/4 of the way
  6. Bake for 15 minutes or until toothpick comes out clean.
  7. ENJOY!

healthy breakfast recipe

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Spinach & Artichoke Cups

spinach & artichoke cups

These little cups are my go to party recipe. They’re so much more convenient than spinach dip because you have all the goods packed right in one little crescent dough. DELICIOUS. They may not be the healthiest option, but definitely are the tastiest. I mean hey everyone needs a little cheat meal in their life right?…It’s called balance. Bring these little beauties to any get together and you will be the star of the party!


BL_arrow 2 cups chopped spinach

BL_arrow 1 6 oz. jar of artichoke hearts drained and chopped

BL_arrow 1/2 tsp. minced garlic

BL_arrow 2 tbsp. grated parmesan cheese

BL_arrow 4 oz. cream cheese softened

BL_arrow 3/4 cup shredded mozzarella cheese

BL_arrow 1/2 tsp. garlic salt & pepper

BL_arrow 1 can Pillsbury crescent dough


  1. preheat oven to 375 degrees
  2. in a large bowl combine spinach, artichoke hearts, garlic, and parmesan cheese.
  3. Blend in cream cheese and half of mozzarella cheese until smooth.
  4. season with salt & pepper and set aside
  5. roll out crescent dough and cut into 2 inch squares.
  6. lightly grease muffin tin and add 1 square to each tin.
  7. scoop 1 tsp. spinach mixture into each tin, and top with a sprinkle of mozz. cheese.
  8. bake at 375 for 15 minutes.

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Panzanella Salad

Panzanella salad

Who loves healthy recipes, but sometimes doesn’t know where to start…ME (and probably a lot of you guys out there too). I feel like for a little while I got stuck in a rut of just eating the same foods over and over again because A. I couldn’t think of new healthy recipes & B. it was just easier to grab an apple w/ peanut butter than to prep something. I’ve eaten pretty healthy lately other than a few splurges on ice cream but I realized a couple of days ago as I was grabbing my 4th apple of the week…why am I eating this if I’m bored of it?

Eating should be enjoyable.

Whether you’re trying to eat clean, or are splurging on a cupcake eating should be delicious. To get over this little recipe rut I turned to my long time friend…Pinterest. If you guys don’t follow me on there, or don’t have a Pinterest account, you totally should because it’s truthfully life changing. I’m always getting inspiration for delicious and healthy quick recipes, DIY projects, outfit ideas, etc. It will make your creative side so happy. Warning don’t blame me when you’re up until 1am three nights in a row because you’ve become addicted :).

Anyway I found this delicious recipe from a food blog Left Side of the Table. Her food pictures are gorgeous and drew me in instantly. My mouth was watering the moment I saw this Panzanella salad and it definitely didn’t disappoint. It takes 15 minutes total to prepare and is so fresh and light tasting. I hope you all love it.

Panzanella Salad


BL_arrow 1 loaf french bread

BL_arrow 3 tbsp. EVOO

BL_arrow 1 tsp. salt

BL_arrow 2 peppers (1 red, 1 yellow) cubed

BL_arrow 1 cucumber cubed

BL_arrow 1/2 cup capers rinsed

BL_arrow 3 tbsp. cilantro

BL_arrow 1/4 cup EVOO

BL_arrow 1 lemon juiced

BL_arrow salt & pepper to taste


  1. Cube bread into 1 inch pieces.
  2. In large pan add olive oil, bread, and salt & cook over medium heat stirring often until crispy 10 minutes.
  3. prep all veggies & add to large bowl.
  4. Add bread to veggies & mix well.
  5. Add cilantro, lemon, and salt & pepper and mix until combined.
  6. Enjoy!

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Oh Kale Yes…Salt & Vinegar Chips


Kale Chips Recipe

Ohhhhh Kale Yes!

I have been a salt & vinegar chip addict since….well forever. I just love the salty and sour taste, but also that delicious crunch of my favorite (i know terrible) Utz potato chips. Over the last couple of months I decided to ween myself off of eating chips. I felt like I was eating them more out of habit than necessity. I would always have chips with my sandwich, but for what reason? Once I figured that A. chips are pretty greasy and bad for me, and B. that I would enjoy something else such as fruit, or veggies on the side I decided to Nix the chips all together. Now the only chips I have on hand are blue corn tortilla chips for some guac, or salsa occasionally.

BL Salt and Vinegar Kale Chips

Even though I don’t have chips on hand anymore I do like to indulge every once in a while when I’m ordering a sandwich at a deli!

Weirdly enough I haven’t craved chips much since I gave them up, but one day last week I was in a local sandwich shop near my house and saw my favorite bag and had to have them. As I was eating them I wondered if there was a way to recreate them without all the added terrible ingredients.

Per usual I searched Pinterest and found a potato chip substitute (kale) and decided to give it a try.  You guys I mean this seriously when I tell you that I am in love with kale chips!

Salt & vinegar kale chips

I couldn’t even tell the difference between kale chips and the real deal. They are salty enough, have enough punch from the vinegar and just enough crunch.

Also to make it even better you don’t feel guilty while eating them because they’re made with greens and baked which basically is like you’re eating a salad…win, win in my book.

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BL_arrow 1 bunch of kale

BL_arrow 3 Tbsp. white vinegar (or apple cider vinegar)

BL_arrow 1 Tbsp. olive oil

BL_arrow 1 Tsp. sea salt


  1. Slice kale into bite sized pieces
  2. Add kale, vinegar, olive oil, and sea salt in large bowl, and toss to combine.
  3. Evenly disperse kale pieces onto baking sheet
  4. Cook at 350 for 7-10 mins. or until desired crispness.
  5. Enjoy!

Let me know how you guys like them!

Live Blissfully!



Mixed Berry Green Smoothie

Mixed Berry Green Smoothie

Living in New England is unfair sometimes…like now when I want to enjoy a delicious and healthy green smoothie but I feel like I need to wear mittens while drinking it because of how damn cold it is outside….Winter I have a love hate relationship with you.

Even though it’s absolutely freezing outside I can’t ignore my love for a healthy breakfast smoothie. Going off of the snack themed posts i’ve been doing for the last couple of weeks I decided to incorporate my fav smoothie recipe. I love this one because it is so incredibly simple, you can tailor it just to your liking, and all the ingredients you probably have on hand in your fridge.

When I’m craving something sweet this drink is perfect. If I want to have this right when I wake up I can mix in a little coconut water, or water to make it more hydrating, but also if I’m just getting back from the gym and am low on time I can substitute the orange juice for protein powder and almond milk. This drink is seriously a jack of all trades.

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BL_arrow 1 cup of greek yogurt

BL_arrow 1 cup of frozen mixed berries

BL_arrow 1 cup of spinach or greens of choice

BL_arrow 1/4 cup of orange juice


  1. Add all ingredients to blender and mix on high until well blended.
  2. Enjoy!

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Easy Caprese Bites

Caprese Bites

Easy and delicious are definitely two things that are necessary when deciding on a snack. Especially when you’re running from one thing to the next only to realize you forgot to eat lunch… Cue grab and go snacks!

Filming these mini videos has made me a little more creative in the snack choice department, and it has been fun to try new recipes that are healthy and quick to prepare.

I’m not a huge fan of tomatoes but something about the combination of mozzarella, balsamic, tomato, and basil is just perfect. If I could eat any type of food for the rest of my existence it would have to be Italian, so these are definitely right up my alley.

Also they take under 5 minutes to prepare and because they’re prepped on a skewer they’re perfect to eat on the go, take with you to work, or store away in a container for when you’re ready to eat.


BL_arrow 1 container of fresh mozzarella pearls

BL_arrow 1 container of grape tomatoes

BL_arrow 1 container of fresh basil

BL_arrow bottle of balsamic reduction

BL_arrow skewers or toothpicks


  1. Add 1 mozzarella ball, 1 tomato, 1 piece of basil, and 1 more mozzarella ball to the skewer.
  2. Continue the process until you have as many mozzarella skewers as needed.
  3. Drizzle with balsamic reduction
  4. ENJOY!

I hope you guys are enjoying these mini videos, they’ve been so fun to create & super rewarding when friends send me pictures of their recreation of the recipes, or tag me in Instagram photos. I love to see when you guys are using these recipes so keep on tagging!

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