cauliflower rice with spinach: detox recipe

Serves 4.


  • 1 head cauliflower, stemmed and cut into florets
  • 2 tablespoons veggie broth
  • 4 cloves garlic, minced
  • 1 medium onion, finely diced
  • 5 ounces baby spinach, chopped

Finely chop the cauliflower by hand or pulse in a food processor until it forms a rice-like consistency. Heat veggie broth in a skillet on medium-high heat, add garlic and onion and sauté until onion is translucent, about 5 minutes. Add cauliflower, season with salt and pepper and cook, stirring frequently, until cauliflower is tender, about 10-12 minutes total. Add spinach, toss to combine, and cook another minute or two until wilted.

Green Soup : Detox Recipe

Makes 2 servings.


1 garlic clove, chopped
1/2 yellow onion, diced (1/4 cup)
1 inch of fresh ginger, peeled and chopped
2 cups fresh broccoli, chopped (or use frozen broccoli florets)
1 cup spinach
2 ribs of celery, chopped
1 Tbsp. fresh parsley
2 cups vegetable broth
Sea salt and freshly ground pepper, to taste
1/2 lemon (or 1 Tbsp. lemon juice)
Directions for preparing:

Heat some water or broth over medium heat in large pot.
Add garlic, onion, and ginger and cook for 2 minutes.
Add the broccoli, spinach, celery and parsley and cook for 5-7 minutes.
Add vegetable broth and reduce to medium-low heat. Cover the pot and simmer for 10 minutes.
Puree the soup with a blender or food processor.
Pour soup into two bowls. Season with salt and pepper. Squeeze lemon over the soup before serving. Serve.

Spinach & Ham Quiche Muffins | Quick Breakfasts

I have mentioned this before on my Facebook and Instagram that for the season of Lent, my husband and I are working on eating healthier and also doing a lot more cooking at home. I’m not one to give up eating out altogether because that doesn’t work on our current schedules, but I am making an effort to cook enough food to have at least breakfasts at home (or packed in my husband’s lunchbox in the morning) and dinners during the week.

And of course when we do eat out, we are conscientious about where and what we eat. There are a few places in town that are super clean eating friendly, and we go there mostly. Or we just get tea out and cook the meals at home.

I came up with this recipe on a whim last week because I was running low on food and I needed something that would be both easy and packable, and not dirty a lot of pans. This is a two-pan recipe. All you need is a bowl to mix and your muffin tin (well greased, which I found out the hard way the first time I made this).


Ham, Cheese & Spinach Muffin Recipe
  • 1 cup of grated cheese (whatever you prefer)
  • 1 cups of self raising flour (or a gluten free blend)
  • 4 eggs
  • 1 cup of milk (if you don’t do dairy, try with coconut milk or just replace with your preferred non-dairy milk)
  • 1/2 cup of water
  • ½ cup of chopped ham
  • 2 large handfuls of baby spinach
  • Sprinkle of mixed herbs (optional)
  • Or pepper to taste
Preheat oven to 350°F. Sift flour into a large bowl. Whisk eggs, chop spinach and ham.
Make a well in the flour, add in the rest of the ingredients and mix until combined.
Spoon into a greased 12 hole muffin tray (sprinkle with herbs, optional) and bake for 25 minutes or until the tops are golden brown.

Clean: BLT Zoodles



  • 6 pieces of bacon
  • 1 garlic clove, minced
  • 1/2 14.5oz can of crushed tomatoes
  • 1/2 teaspoon dried parsley flakes
  • salt and pepper, to taste
  • 1/2 onion, diced
  • 2 medium zucchinis, Blade C, noodles trimmed
  • 2.5-3 cups arugula (or basil or any leafy green you might have)


  1. Place a large skillet over medium-high heat. Once heated, add in 3 bacon slices and cook for 2-3 minutes, flip over and cook another 3-5 minutes or until crispy. Set aside on a paper-towel lined plate.
  2. If you are inclined, keep the bacon grease in the pan from your bacon. Add in the garlic and onions and cook until fragrant, about 30 seconds. Then, add in the tomatoes. Season with salt and pepper and parsley and let cook for 10 minutes or until sauce is fully reduced.
  3. Once reduced, add in the greens and zucchini noodles. Cook, tossing frequently, for 2-3 minutes or until noodles wilt and cook through. Remove from heat and then crumble in the bacon and give a toss to combine. (If desired, cook 3 more pieces of bacon to top with later on if you have leftovers).
  4. Serve immediately.

Five Things Friday

I am following Meg’s lead at A Dash of Meg and linking up on Five Things Friday.

1. Thinking

I am slowly working my way back to the health train after two weeks of being knocked out from a terrible stomach bug my husband so kindly gave me. I’ve been doing a lot of thinking and networking lately on what I want my fitness business to look like and where I want to serve. I’ve been meeting with one of the leaders in my new church and he’s encouraged me to connect with the other three girls who run classes out of our basement. Trying to get in with them and learn the local fitness market and people as well as trying their classes next week. I’m especially looking forward to attempting Piloxing.

2. Reading

I am going through all the materials for my new job. AND in addition to that, I am reading through a sewing book about setting up my sewing room. (Super excited about that!)


3. Listening To…

MercyMe on youtube. I’m going on a bit of an old school favorite Christian band kick lately. Probably has something to do with the fact that I’m attending an Episcopal church now and I don’t know a lick of the music.

4. Eating 

Lots of zoodles! Some favorite blogs where I get my inspiration are:

Inspiralized – a food blog dedicated to making healthy and creative meals with the spiralizer.

Love He & She for their great clean recipes and tips about finances and fitness.

He & She Eat Clean – started as an outlet for accountability and a place to share clean eating recipes and lifestyle tips in 2011. Since inception the website has been viewed over 18.5 million times and changed countless lives.

I love this site for Jamie Eason Middleton’s recipes and tips the most.

Labrada – The site of recipes, supplements, and training tips run by Lee Labrada.

5. Loving

Galentine’s Day today: Happy Galentine’s Day!!! To all my lovely ladies out there – you are the family I chose for myself. You’ve been there for me in the good times and the bad, held my hand when I was down, slapped it when I needed some sense knocked into me, and celebrated with me like there was no tomorrow! Today, let’s celebrate US. Boyfriends (and husbands) may come and go, but you girls are forever. Love you!!!!

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Friday Favorites

This has been quite the week in the Brown household. On Sunday, we rushed my husband to the ER with severe back pain in the kidney region. After some ultrasounds, it came back that he had two kidney stones he gets to pass. (Brilliant).

The next morning, Monday, he woke up sick again but this time with a low grade fever, and projecting all sorts of fun bodily fluids out of both ends. I have never seen this man so sick, so back to the ER we went. And after 18 hours in the ER (I still do not understand why they never moved him to Observation when they had said they were going to at 10am) they finally thought his fever was stable enough to send him home but they never gave us a diagnosis.

SO on Tuesday, I looked up doctors in the area, found an internal medicine doctor about 10 minutes north of us, and took him in for a check-up. She said it sounded most likely that he had viral gastroenteritis. YAY. A conclusion. And of course the very next day he was all better and back to work. And I was sick, but that’s another story.

So some things that have been keeping me company over the last three days of my own illness have been:

1) Crown of Renewal by Elizabeth Moon – The mysterious reappearance of magery throughout the land has been met with suspicion, fear, and violence. In the kingdom of Lyonya, Kieri, the half-elven, half-human king, struggles to balance the competing demands of his heritage while fighting a deadly threat to his rule: evil elves linked in some way to the rebirth of magic.

Meanwhile, in the neighboring kingdom of Tsaia, a set of ancient artifacts recovered by the former mercenary Dorrin Verrakai may hold the answer to the riddle of magery’s return. Thus Dorrin embarks on a dangerous quest to return these relics of a bygone age to their all-but-mythical place of origin. What she encounters there will change her in unimaginable ways—and spell doom or salvation for the entire world.

The book actually kept me company while I was in the hospital with my ill husband, not so much while I was sick myself. Too sick to read. Mostly I’ve been sleeping.

2) Isotonix Immune boosting vitamins – These vitamins boost the body’s natural immune response, clinical trials have shown that Wellmune® promotes a healthy immune system, promote beneficial activity of macrophages, T cells and natural killer cells, which engulf and destroy pathogens and foreign matter, and really they have made all the difference. I was not nearly as sick as my husband was (I only got physically ill when I drank orange juice on the first day), otherwise I am pretty sure these vitamins kept me from the full brunt of the gastroenteritis.

3) Ultimate Aloe – has been key, but not so much for me. For my peace of mind about my husband’s kidney stones. Ultimate Aloe helps with breaking up the stones so that they will be easier for him to pass. It also promotes digestive comfort which was definitely an issue with this illness!

4) My Electric Throw – This thing has saved both me and the husband on nights when the temps plummet below freezing and we can’t figure out our thermostat to keep it set to a reasonable temperature. He’s too warm with the blanket on him, but having it on my side of the bed warms the whole bed enough for him. And it helps a lot when the fever makes me shiver in the middle of the day.

5) State of Affairs- This is a show on hulu that I had never bothered to watch, but when I ran out of my regular programming for the time I was awake, I found this and I’ve been binge watching it from the beginning. The premise: Katherine Heigl portrays a key CIA analyst who counsels the president on high-stakes incidents around the world. She balances her intense political responsibilities with a complicated personal life. Super interesting and fun even if it’s not really fluffy (I tend to watch crime/police shows anyway).

I’m linked up at Friday Favorites on Housewife Glamour’s blog.

Housewife Glamour

Workout Wednesdays

Chest – Tris – and Shoulders


Workout of the Day

Be sure to always warm up for at least 5 minutes. Do some sort of cardio, running or biking at a consistent pace to get your body loose and warm.

DumbBell Chest Press (on stability ball): Begin with 12-15 reps, smooth and controlled, reduce the weight slightly, and try for another 10-12 reps. again smooth and controlled. Come off the ball, take a few deep breaths and proceed to:

Medicine Ball Pushups: Perform as many reps as possible in 30 sec. Take a 10 rest and repeat the combo 2 more times.

DumbBell Flyes (on bench): Begin with 12-15 reps, then reduce the weight and try for another 10-12 reps. Move right into:

Medicine Ball Pushups: Again, perform as many reps as possible in 30 sec. Take a 10 rest and repeat the combo 2 more times.

Lying Tricep Extension: Using dumbbells, perform 8-12 reps, reduce the weight and continue for another 8-12 reps (even more if you drop the weight way down). Rest 5 sec then move into:

Kickbacks: HINT: Use really light weights on this part and perform as many reps as possible in 30 sec. Rest 5 sec. and repeat the combo 2 more times.

Side Lateral Raises: Use light weights and perform as many reps as possible in 45 sec. Rest 10 sec and repeat using slightly heavier weight. Move right into Band Laterals for 1 minute. Rest 10 sec, then right into Top Down Laterals for 45 sec. Repeat 2 more times. Finished!!!

Always finish by following the weight training with 20 minutes of intervals cardio sets!!!

Things You Should Know About Me if We are Going to be BFFs

Things You Should Know About Me if We are Going to be BFFs:

I am only 5’0 tall, but I married a guy who is 6’6.

(We get a lot of funny looks).

Before this last haircut, I never cut my hair

so short it couldn’t go in a ponytail -

And I always slept with it up on top of my head.


My husband and I met online,

originally we only talked on Instant Messanger (AIM – and yes, I am dating myself here).

We met when he was 25 and I was 19.

I was a Freshman in college and he was working.

I thought he was way too hippie, and old for me (he had really long hair).

BUT we talked every day for eight years until we finally met in person.


(Picture from going out in Houston, TX when I first met his family).

Husband claims he knew from the first time he saw me that he was going to marry me.

(It took me almost a year to get to that conclusion as well).

Also, my mother claims that she knew he wasn’t going anywhere on his second trip out when she went to DIA with me to pick him up. He brought his dog, JJ, and my mom says she knew he was moving to Colorado.

I am easily stressed, but I thrive on stressful work – like legal work or health.

I have had three careers since graduating college.

I am a swimmer – foremost, it is the best source of stress relief.

Secondary to my love of swimming, I am a personal trainer and barre lover.

(You might ignore me now because I WILL talk about fitness and healthy eating whenever possible).

I cook healthy. My husband lost 50 lbs since we got married because of it.


On our wedding day in 2011.


This past summer (2014).

We have an Airstream and we LOVE to travel!

My husband and I have been to Southeast Aisa twice.

This includes Hong Kong, Malaysia, Thailand, Cambodia, and Singapore.

My beauty regimen usually only includes AcneFree Cleanser and a little bit of eyeliner.

I really need to learn how to deal with this new climate, my skin LOVED living in ATL

but now that I’m in the mid-Atlantic, every inch of my skin is dried out and painful.

My Parents both went to the University of Rhode Island.

My brother and I both went to Colorado State University.

We were ALL Rams.

Lastly, I LOVE my Miniature Schnauzers.

Our First little Girl was JJ.


Then we got Nones.


(Our first picture of him – ever), And then we had two Schnauzers.

JJ died in July of 2013 when we were out of town.

I don’t honestly think I will ever stop missing our girl.

We got another dog, a boy to play with Nones.


Holes likes to chew on things.

And then we had two little boy Schnauzers and life was good.


New Year | Just Do It

YAY. I am finally healed from the rib strain I’ve been dealing with since before Thanksgiving. That was a really long forced break from activity. I continued doing barre but I had to be really careful. Thankfully, I could do slightly more each week.

Hoping I can screw up my courage and get to November Project – Baltimore sometime soon. The closest group meets on Friday at 6:30 am which is so freaking early for someone who doesn’t HAVE to get up in the morning for anything right now. And with the cold that hit the Mid-atlantic last week, I am not even sure how to dress for that early of hills and burpees without freezing.

In other “Just Do It” news, I finally went and chopped off a foot of hair. A move I have been contemplating since I started growing my hair out for my wedding. Moving to B’more only compounded the problem in that every single time I went outside, my nearly waist length hair would wind up in a giant knot at the base of my neck. Every time I tried to do something to my hair, I would have to brush out the giant knot. I am so glad to be free of that, even if I miss the long hair a bit already.


Lastly, I am starting on my new adventure with being an online fitness coach! Feel free to email me at jennlbfit (at) gmail (dot) com if you want further information on that. Exciting new year changes.

Swedish Meatballs and Zoodles : Paleo Recipe

Meatball & Gravy Recipe



1 ½ lbs hamburger
½ C soft bread crumbs (can omit or use gluten free)
½ Cup milk (or coconut milk)
1 egg
1 tsp salt
1/tsp nutmeg
¼ tsp allspice
2 Tablespoons butter (or coconut oil)
6 Tablespoons minced onion


Saute onion and butter.
Mix remaining ingredients and shape into meatballs.
Brown meatballs then drain remaining grease.
Set meatballs aside,
Add 2 cups beef boullion (1 can) to pan and bring to boil.
ADD: 3 Tablespoon flour (use gluten free mix), ½ Cup water, ½ Cup milk, salt and pepper
Pour over meatballs. Cook in gravy for about ½ hour
simmer, do not boil.

2 zucchini
Use a cool tool like the Brieftons Sprial Slicer to spiralize your zucchini.
After making your zoodles, you have the option to cook them although Brieftons seems to prefer to teach a raw application. For not-raw noodles, cook in a large nonstick pan over medium heat –
First add 1 tablespoon of oil to the pan (your preference, olive or coconut or ghee). Then increase the heat to medium-high and add the zucchini. Season with salt and paper. Cook for about a minute, then put it on a plate and top with your swedish meatballs and gravy! Yum.