Squash Blossom Salad Recipe

This recipe idea was born from scanning from several internet sites that came up on my smart phone while I was waiting with Andy at the DMV for our truck title paperwork.   Normally when I’m waiting in lines in the every-day-adult-job-kind-of-way, I practice pelvic floor work.   After all, no one can tell what you are doing. But since I was with Andy all weekend with no kids, I thought “that” was covered so I started asking my smart phone about squash blossoms. We have a raised vegetable garden in Park City that is growing the most incredible blossoms and I couldn’t remember if they were edible or not.

photo 1 photo 2 photo 3

I found that they are edible! So taking some suggestions from Google and then add the Julie-flavors you will recognize from my twitter feed as my favorite ingredients avocado, honey, sweet vinegar, and seeds, I came up with this:


  • Butter lettuce,
  • A sliced avocado,
  • Squash blossoms
  • Sesame seeds
  • Prosciutto
  • Dressing: any sweet vinegar, light virgin olive oil, sea salt and orange and lemon zest whisked with a half-teaspoon of brown mustard.
  •  Stuffing for blossoms: plain goat cheese blended with honey

I tossed the butter lettuce, a sliced avocado, prosciutto, with dressing whisked from a honey vinegar (I found it at a specialty market in Salt Lake City called Caputos.) olive oil, sea salt, a bit of mustard, orange and lemon zest.  Then scattered the stuffed squash blossoms and a few sesame seeds for texture – and a bit more protein – over the top. It was a nutty, earthy, savory, sweet, light and healthy cup.

photo 4

Quick Cup-size Recipe with Kale

It was the last day I could use the Kale I bought at the Farmers Market last weekend.  It had started to wilt in the crisper, I took the small bunch of Kale rinsed it in the sink and chopped the kale with my kitchen scissors, I added half of a red onion diced and 3 cloves of fresh garlic.  I added a splash of water and olive oil to attempt a cross between steam and sauté for the mix.  When the color popped on the Kale and it was deep green I put it into the cup then using the leftover olive oil in the skillet I scrambled an egg for protein on top of my semi-salad-sauté with a shake of garlic salt.  It took less than 10 min to make!photo-blog

Small Bunch of Kale

Half red onion diced

1 TBS Minced garlic

One Scrambled Egg

Dash of Garlic Salt on top!


Life isn’t a multiple choice test, your first instinct isn’t always your best guess.

I’m learning to let things simmer. If you have been in my cycle class you’ve heard me say just because I feel something and can articulate it doesn’t make it truth. Feeling something and articulating it in my mind or even farther out to my voice doesn’t make that thought my truth, or a truth some one else should adopt. If you notice your current thought doesn’t match your goal can you divest from that thought for a moment or a season and see where your dream will take you?

That’s somewhat esoteric, I know so, here are some examples from my daily life.

Thought A: “I’m too tired to work out today, I should get extra rest since rest prevents wrinkles I may be better off…” But your goal was to work out 5 days a week and this is a day you can. Get up and give it a shot some exercise is better than no exercise.

Thought B: “It’s hot in this room, I really didn’t want to work out this hard today, and I’m done.” Why did you come to class in the first place, to burn off some steam or weight or…?

Thought C: “I don’t want a step-father for my kids, I won’t get married again until they’re grown up.” But your goal is deep connection and love. There are many options if you can open your imagination and re-write your own rules of the game.

Fear is easier than faith. Faith takes time to simmer, but faith is worth so much more, so Fill Your Cup.

Recipe for this Bison Meat Stew, a whole clove of Garlic minced 2 small yellow onions, one yellow pepper, 3 Tablespoons of frozen mashed potatoes left from Thanksgiving, one small yam, one small parsnip, 2 handfuls of mushrooms, 3 cubes beef bullion, a shake of tarragon, 3X a pinch of truffle salt, water and time to simmer. *Note simmer is a low intensity choice on your stovetop.

Bison Stew

Bison Stew

A recipe that’s tangy, tart, crunchy and cleansing!


After a kid weekend full of pepperoni, fries and bar-b-que, even though I generally keep portions cup size I’m ready to lighten the cup and cleanse my intestines.  This is one of my go to remedies.

Slice a small head or (half of a large head) of red cabbage into strips and then dice into bite size pieces

Add a chopped up bunch (I used the whole bunch from the market) of parsley,

Add ¾ cups (half of the 9 oz box) golden raisins.

Stir all 3 primary ingredients in a bowl (I like the pyrex ones with a lid) nearly cover with apple cider vinegar a cup or so, add 4 tablespoons of agave and add 4 tablespoons of olive oil and stir.  Add salt and pepper and let it sit in the fridge for several hours  Stir again before serving.

Fill Your Cup.

Turkey Leftovers – Part 2 – Winter White Chili

Recipe for Turkey Chili:

Step One
1 white onion
1 passilla pepper
1 anaheim pepper
2 yellow peppers
1 tomatillo
1 can green enchilada sauce
1 thick green onion or 2 skinny ones
3 TBS Crushed Garlic
1/8 cup of olive oil
*Soften all vegetables in large skillet until the peppers and onions make love. Then warm all other ingredients with the peppers and push them off into a crock-pot

Step Two
1.5 lbs of turkey breast
1/8 cup of olive oil
1 can of mushrooms
7 fresh mushrooms of your favorite variety
1 small diced uncooked sweet potatoe
1 package of white chicken chili spice mix (shilling or other they have a collection of spices already measured)
2 pinches of salt
A dash of poultry seasoning
1 can of mushroom soup

In the order listed above use the same large skillet and cook the turkey breast with all of the above then chop the breasts into cubes and push them into the crock pot with Step One ingredients and cook the whole thing on low for 5-6 hours until all the ingredients have settled into themselves and feel cohesive. You’ll know – trust your taste and smell.

Turkey Leftovers – Part 1 – Traditional Soup

Shopping List:
Turkey Bones
Organ meat diced and sautéed with onion and olive oil
2-3 Onions
Maybe a scoop of mashed potatoes
Chopped Celery and Carrots

For 16 years I was with a man who would not eat leftovers. This really challenged my creativity in the kitchen and in re-inventing the wheel so to speak. The next couple of blogs will be about what to do with leftover Thanksgiving Turkey.

Traditional Turkey Soup: dump some bones, organ meat and other meat in a pot with all the spices you used to season your roasted turkey, sage, rosemary, garlic, onion, even dump some of those mashed potatoes and gravy into the pot with fresh water or broth and simmer with the bones forever. One year I left the bones simmering for 3 days. My friend came over looked at the blanched turkey bones and said. “Hunnie, I think that turkey gave you everything he could.” You can stop simmering… and that said so much.

After all the smells of the spices and aromatics are acquainted and once the marrow is soft in the long bones (it sort of crumbles out after around 4-5 hours of simmering) fish the bones out. Add some chopped celery and carrots, salt and pepper. Before the carrots get mushy stop simmering and let it all cool. You can refrigerate it AFTER it cools off (otherwise it seems to spoil faster.)
Fill Your Cup!

Food for Grounding

I wish I could say I came up with this recipe from the boulders of Camelback Mountain but I have found grounding from this hearty “raise the dead-soup” for many years.

Shopping list:
2 lbs buffalo
3 soup bones (Yes, you will probably have to speak to the butcher. I love Alvin at Sprouts Market in Phoenix, but its good to have several guys who have your back in the meat department! Many a Thanksgiving crisis was averted because I had a friend behind the counter.)
3 cartons of Beef Broth
2 Tablespoons minced Garlic
2 onions
2 Anaheim peppers
2 cobs of corn
1 small bunch of celery
3 large carrots
Garlic powder
1 cup of red wine, and a glass for later!
Salt and pepper and Worcestershire sauce

Get a cauldron – a big heavy pot you believe in and boil your soup bones in 2 cartons of beef broth with 2 tablespoons of garlic just keep that going while you check facebook, brush your hair, call a friend, fold some laundry and when you get another window of time you can….

Brown your 2 lbs of buffalo (stew meat or roast) in ¼ cup olive oil with 2 diced onions, 2 roughly chopped Anaheim peppers and when the onions go transparent the peppers feel entwined with the onions and the buffalo gives up its bloody hue add it to the party in the Cauldron! Boil that another hour or so, straighten your desk, twitter, email, do your online banking, read the paper, ya know, do your life.

Then chop up your celery and carrots and strip the kernels off of your corncobs and put the veggies in the pot with 1 cup of red wine a dash of Worcestershire sauce if it seems too dry for your taste then add the other carton of beef broth.

Keep simmering for an hour or until your brew smells like all the flavors have committed to being on the same team! Feel the power….

* Tell all your friends about this blog and website, we learn from eachother’s experiences and from sharing our own. If you’re new, Fill Your Cup is a lifestyle for slim and conscious living. Explore the website www.fill-your-cup.com there are free core exercise clips and an audio sample of the book Fill Your Cup. It’s never too late to start feeling lighter! You’re right on track, jump in right now, bring a friend on this journey with you reading the blogs, following me and other keepers of the cup on Twitter (click here) or sign up here to receive email updates (click here)

How to Combat Snacking

Mood Music: Can’t Fight This Feeling

Am cup, noon cup, pm cup are all twittered in and you have done so well today. You have felt hungry before eating and left space after your meal, you walked the dog, did some core work. You feel good on this portion control, lifestyle changing, psyche awakening, mind body enhancing program called Fill Your Cup, and then – it hits you. This Sucks! Its late, you still have stuff to do and you’re hungry! No really, there is no time for another walk or a yoga class. It’s not a mood thing or an emotional emptiness for anyone or anything. You want a salty/sweet something ASAP and you “just can’t fight this feeling any longer”

Here is one of my tips from Chapter 9: Myrtle Tea named after my grandmother.
A cup of warm water
+ a TBS Apple cider vinegar (also useful in salad dressings)
+ tsp of raw honey.

Okay but even better I am at Sprouts Market in Phoenix and I find my “Myrtle Tea” packaged by Braggs Apple Cider Company YIPPIIIEEEE… convenient and quick.
Find it – sip it – fight the feeling – NO SNACKING!

*Sprout’s market is a health food-ish grocery store kind of like Henry’s in California, not sure what the Midwest, Deep South or East Coast equivalent would be.

Yin and Yang – Spicy Cashews Recipe

2 lbs cashews
¾ cup white sesame seeds
¾ cup black sesame seeds
1 egg white
1 TBS Raw honey heated till liquid

4 TBS pumpkin pie spice
1-cup brown sugar
¾ tsp Cayenne pepper
¼ tsp black pepper
2 TBS salt

You will need 2-large bowls and 1-small bowl (maybe even your cup☺) and 2-greased cookie sheets.

Put all cashews in a big bowl and all spices, sugar (not honey) and both sesame seeds in the other big bowl. Whip the egg white until it is frothy. Mix the egg into the cashews until the cashews are shiny. Put the honey in the same small bowl, warm honey in the microwave for 30 seconds or less to make it runny. Then pour the honey over the eggy cashews and fold them over and over. Mix the wet cashews into all the sugar and spice and seeds. Coat them fully then spread the cashews on the greased cookie sheets. Bake at 250 until they are lightly brown then turn off the oven and let them dry for a few hours. Then chip them apart and eat only 5-10!

Peanut Butter Cookies

My favorite peanut butter cookie recipe is from my friend Robin’s kitchen. I am generally a terrible baker because I just can not follow the directions as they are, I always want to try a little of something else, and well this time was no different. Except that the cookies turned out… moist, melting, mmmmm-magical!

I just got a GALLON of raw honey from a special source that knows the beekeeper that harvests in a non-evasive way and with out heating or pasteurizing the honey.
I am not entirely certain how long my amazing a pure honey will last. I decided I wanted to pair my favorite sweetener with my favorite peanut butter cookie! And Abbara-cadabera…. Mmmm-Magical.

1-cup butter softened
1-cup crunchy peanut butter
1 cup RAW Honey
2 eggs
2 ¾ cups all-purpose baking flour
1 tsp baking powder
1 ½ teaspoon baking soda
½ teaspoon salt
And a couple of handfuls chocolate chips if they feel right…

Cream together butter peanut butter and honey. Beat in eggs. In separate bowl sift together flour, baking powder, baking soda, and salt. Stir into batter w choc. chips if you’re feelin it. Put batter in the refrigerator for 1 hour, roll into 1” balls and put on baking sheets, flatten each ball w fork (for the traditional criss cross pattern alerting guests that you DO know how to bake peanut butter cookies!) Bake in a preheated oven at 375 for 10-12 min (Don’t over bake) makes 4 dozen cookies.

Note: can be frozen between sheets of parchment paper to impress your family or friends at your drop-of-the hat baking skills 😉 Thaw on sheets while oven heats up and then pop them in!

Remember only a cookie or 2 in the cup, so that you have space for more sustaining choices. The sustenance in sweets is best enjoyed a moment in your mouth and much longer in your mind!

Peanut Butter Cookies