The Well Dressed Kitchen

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Why I Am Doing a 30-Day Green Smoothie Challenge

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I am starting a 30-Day Smoothie Challenge on Monday, Sept. 30 – I invite anyone to participate, I am looking for people to join me for support and motivation. This  is all about making green smoothies a part of your lifestyle. All you do is drink at least one green smoothie per day. Keep eating regular meals, this is an effort to increase your fruit and veggie intake, no special ingredients or supplements required.

What is the Green Smoothie Challenge:

I am doing the challenge through Simple Green Smoothies. You drink at least one green smoothie a day for the next 30 days…and you can do whatever it takes to make that happen for you. Simple Green Smoothie put together a whole guide of tips and tricks, provides the grocery list for each week, and gives you a recipe for each of the weekdays. This challenge allows you to “freestyle” on the weekends. I plan to pick two of my favorites smoothies for the week and make those for the weekend. Or maybe get creative and use leftover ingredients to come up with my own recipes. Each recipe makes 1 serving, so if you’re doing this challenge with someone else in your household then be sure to double the shopping list and recipes when blending!

Reasons For My 30 Day Smoothie Challenge:

  1. Adding more fruits and veggies into your lifestyle: This 30-Day Smoothie Challenge is all about making green smoothies a part of your lifestyle. Most importantly for me this is not a diet. I don’t believe in diets, they never work because it’s not sustainable. I want to include more types of fruits and veggies in my life and I want to encourage other people to do the same.
  2. Feel better by Eating Better: Some of the results you can expect during this challenge  – more energy, boost your immune system, clearer skin, better mood, lose some weight, and less time in the kitchen.
  3. Challenges Motivate Me: I am the type of person that when I put my mind to something or set a goal, I won’t give up and I make it happen. I am also very competitive by nature so when there is a challenge I am ALL in. It’s always better to do something in a team versus alone so I hope having a small group to motivate each other and keep us going will help. We can post pics, tips, and tricks on social media to send motivation each day. I am a bit nervous about the commitment of posting a new smoothie picture each day for a whole month, but I think this challenge will help spark more creativity.
  4. Instagram is many people’s favorite social media platform. Starting an Instagram challenge not only builds your presence, but gives people an incentive to interact more with your brand and create a stronger community. I want to build more trust and connect with my readers to build more of a camaraderie.

If you want to join the Smoothie Challenge follow these steps:

  1. Purchase your Smoothie Guide: Through Simple Green Smoothies, here is the link: For a limited time the guide is available for only $17 (normally $35). Click here to purchase Smoothie Guide!!!

  2. Take pics and use these Hashtags in ALL your pics and posts:     #thefitnessfoodgals #localfitnessandfood  #girlsthatdrinksmoothies #simplegreensmoothies @thewelldressedkitchen @karas_fit_squad

  3. Watch this video for more details, tips and tricks.

Swap to a reusable straw versus plastic. I drink my smoothies with Mermaid Straws!! They are stainless steel, eco-friendly, fun & stylish! Shop the straws HERE!!! And use my coupon code for 10% off you entire purchase: TWDK10

TRY MY RECIPES:

Simple Avocado Toast

Avocado Caprese Toast + Balsamic Drizzle

THANK YOU FOR FOLLOWING ALONG! XOXO, BECCA @ THE WELL DRESSED KITCHEN! 💗

Nutrition Disclaimer

Ingredients That Make Breakfast So Much Easier

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I know people can struggle with quick and easy breakfasts on hectic mornings – so I want to share 7 ingredients I always keep on hand that make it super easy to make breakfast. With these tips you will be able to eat a nutritious and quick breakfast every morning. 

BANANA PROTEIN MUFFINS

I would say generally speaking, most people aren’t morning people and don’t carve out time to cook and eat breakfast. Mornings to me are my most cherished time of the day. I love the ritual of waking up, drinking my coffee, and eating a light breakfast as I work on my blog. Before the craziness of my day starts and my mind is running in circles… that hour of peace with the combination of peanut butter with oatmeal or toast and my hot coffee, typing away on my laptop and minimal human contact is my favorite self-care ritual.

I will be clear I definitely don’t cook myself breakfast every morning, since some week day mornings I hit snooze too many times or I choose to get an extra 10 minutes in at the gym or under a hot shower. I also understand — not firsthand, but observationally from my sister — that when you have kids, breakfast and early mornings become a necessity, not a luxury. 

All of this to say: I make sure I eat something for breakfast every morning, and I do cook it for myself at least a few days a week. This is why I came up with a few breakfast staples that make it possible to, even easy, to get breakfast on the table in under 10 minutes. 

So here is my advice:

  1. Always have oats in the pantry – Oats are healthy and inexpensive, and you can dress up oats in so many ways. I always buy rolled oats, also known as old-fashioned oats. They cook in 5 minutes on the stove and are perfect for overnight oats. Simple oats topped with any combination of fruit, nuts, honey, peanut butter or whatever favorite toppings you can think of for a satisfying breakfast in 5 minutes. Make ahead of time my CRANBERRY, NUT, AND CHOCOLATE QUINOA ENERGY BARS  for an on-the-go breakfast.
  2. Buy a few non-perishable oatmeal toppings – such as dried fruit which has a long shelf life, and it’s super handy when you run out of fresh fruit. I always keep raisins in my pantry because they are cheap and great for topping oatmeal or yogurt. I also love all nut butters and all types of nuts. Personally, chia seeds and flaxseed give me a stomach ache but they are also great options. All of these pantry staples will last several months so it’s worth buying them in bulk. They’re cheaper that way, and it means you will always have a delicious topping on hand. 
  3. Keep eggs in your fridge – I have eggs on my grocery list every week. Eggs are a quick breakfast option. I often make my Easy Egg Muffins in the beginning of the week for an on-the-go breakfast that lasts all week-long. I also keep hardboiled eggs in my fridge to have a quick breakfast option. Fried and scrambled eggs take minutes to make. Throw in some spinach and serve with toast and fruit and you have a well-balanced breakfast.
  4. Have bread in the house – If you’re like me and you don’t eat bread that often, keep it in the freezer. If you go through bread quickly I recommend buying pre-sliced loaves and store on counter or in your fridge. If it takes you weeks to go through a single loaf like myself then buy a loaf and slice the bread and keep it in individual sealed bags in the freezer. It only take minutes to defrost and toast a slice in the toaster or under the broiler and then you don’t have to worry about the bread going stale. 
  5. Yogurt is essential – Plain Greek yogurt is full of protein which is essential for good health. I workout in the morning before work and Greek yogurt can be a healthy and satisfying treat after a tough workout. Not only does it tide me over until my next meal, but it actually contains protein that can repair damage done by exercise. I top plain Greek yogurt with honey and almonds. 
  6. Buy fresh fruit every week – Buy seasonal and fresh whenever possible. Depending on the season I keep fresh berries, apples, and bananas in my fridge. Raspberries or Blueberries are great for topping yogurt or oatmeal. Grab an apple or banana on the go and top with a little peanut butter…. YUM!!!
  7. COFFEE!! – Invest in a coffee maker you love. Coffee truly brings me happiness every morning. Making coffee at home tastes better than any $5 coffee I used to purchase every morning on my way to the office. It’s much easier to get out of bed in the morning when I know I get to enjoy a hot cup of coffee… or two and I use a big mug that is guaranteed to make me smile. 

Here are some of my favorites breakfast recipes… 

Easy Egg Muffins
Egg Bake Recipe
Pumpkin Spice Granola
Easy Homemade Granola 
Avocado Toast
Simple Avocado Toast

Did you find this post helpful? Leave a comment below and share a picture on Instagram with the hashtag #thewelldressedkitchen.

THANK YOU FOR FOLLOWING ALONG! XOXO, REBECCA ROSATI @ THE WELL DRESSED KITCHEN! 

5 Foods To Eat In October

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Some of our favorite produce is fresh during the summer months and eating healthy may seem harder come colder weather. Even though Fall is here and the weather is cooler, there is still plenty of fresh produce to eat. Here are five foods you should eat this October.

Pumpkin

1. Pumpkin

October is undoubtedly the best time of the year to get a pumpkin. Yes, of course, when I think of October my first thought is Halloween and carving pumpkins… but did you know you can get a pumpkin to eat too!? There are ways to incorporate pumpkin into your daily life… the meat of the pumpkin is great for roasting and don’t forget about the seeds, simply roast in the oven with a little bit of olive oil and salt and keep them on hand as a healthy, fall snack.

Enjoy Pumpkin Flavors with this Recipe:

Pumpkin Spice Granola + Pecans and Pumpkin Seeds

Pumpkin Spice Granola

2. Squash: All Types

There are so many types of squash out there and some of the most common types we cook with in the fall season just happen to be two of my favorite… Butternut Squash and Spaghetti Squash.

Roasted Butternut Squash And Carrot Soup

Butternut Squash

I love making my Butternut Squash Soup, this is the sweetest squash of the bunch. When choosing your squash, choose one with a longer neck, it will contain fewer seeds and more flesh!

Try my Roasted Butternut Squash + Carrot Soup

Roasted Butternut Squash And Carrot Soup

Spaghetti Squash

Spaghetti Squash has a milder flavor and has a spaghetti like, stringy texture. Roast the squash in the oven at 400 degrees F for 40 minutes, allow to cool and use a fork to loosen the strands toss with your favorite sauce and you can eat multiple bowls without any guilt.

For step-by-step instructions on How To Roast The Perfect Spaghetti Squash, click here.

Perfect Spaghetti Squash

Try These Spaghetti Squash Recipes:

Spaghetti Squash Bowls + Skillet Shrimp and Roasted Veggies

Spaghetti Squash with Zucchini + Basil and Parmesan

Spaghetti Squash With Zucchini + Basil And Parmesan

3. Sweet Potatoes

Sweet Potatoes are hands down one of my favorite foods. They are naturally sweet and taste delicious by simply baking them. My guilty pleasure is french fries and these Sweet Potato Baked Fries are a must try!

Simple Baked Sweet Potato Fries:

Preheat oven to 450 degrees F. Line a baking sheet with parchment paper or aluminum foil. Cut sweet potatoes into long strips. In a large bowl toss sweet potatoes in olive oil, just enough to coat. Sprinkle with salt and pepper and garlic powder. Spread sweet potatoes in single layer on prepared baking sheet. Bake for about 25 minutes, until sweet potatoes are tender and golden brown, turning occasionally.

4. Green Beans

Green beans are packed with protein, iron and Vitamin A and with only 35 calories a cup, you will want to include green beans in your meal all month long. I roast Green Beans and they are delicious.

How to Roast Green Beans:

Simply toss in olive oil and season with salt pepper, place on a baking sheet lined with parchment paper and bake at 400 degrees F for 20 minutes.

5. Apples

October is the perfect month to eat all different types of apples. Fuji apples are one of my favorites and are in peak season. Venture out of your normal Red Delicious and grab a Fuji apple for your next snack.

For an October inspired, protein filled snack pair diced apples with Pumpkin Spice Peanut Butter by BNutty Peanut Butter. It’s only available for a limited time so DON’T MISS OUT. Check out all the delicious flavors here.

THANK YOU FOR FOLLOWING ALONG! XOXO, BECCA @ THE WELL DRESSED KITCHEN! 💗