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Eat.Fit.Be.Fit – Mishmash Dinner Smash


Welcome back readers!

I must say the weather this summer has definitely been good to us here in Michigan, giving us all kinds of excuses to get outside and enjoy the beautiful weather! Now that’s the kind of excuse I’m talking about! Been outside since 8am mowing the lawn, picking weeds, watering the lawn and garden, watering myself and the pups down, and just finished putting these bad boys on the grill! Now I made the mistake of cooking hungry, so this meal is about to go down the chute a little earlier than dinner time!

This week I decided to create some ideas from what clients have asked for this week. And it just so happens that they worked well together! Maybe you’re really trying to get your nutrition under control, and have found out that an anti-inflammatory “diet” is something your doctor mentioned to start to adopt into your lifestyle. This would be the meal for you! Granted, this is not something that is meant for everyone, but each individual person deals with foods in so many different ways. The gut is a crazy thing!

The sauce that I created for the Bok Choy is full of antioxidant properties, and have spices that have been known to help with inflammation in the gut. Turmeric and ginger are two of the most commonly used spices, and this sauce has both!

Another client asked for different ways to cook Bok Choy, and it just works out that Bok Choy is also a vegetable known to help fight inflammation in the gut, as is many other dark leafy greens, beets, blueberries, salmon, walnuts, chia and flax seeds!












Now maybe you want something a little more spicy, rather than savory? You can also try bok choy grilled or sauteed with other spices such as:



  • soy sauce
  • oyster sauce
  • rice vinegar
  • sesame oil


  • garlic
  • salt & pepper
  • ginger
  • red pepper flakes
  • chili powder
  • curry powder
  • cumin
  • fennel seeds

Mix and match 2-3 of these together with a base, and you are golden!


I will admit, making all of this tonight required a little bit more time to prepare, as there were so many pieces to the masterpiece, but you can definitely go without some of the add-ons I provided. My husband is a growing boy and needs the extra calories, so I decided to throw some avocado sauce and spiralized zucchini into the mix. But oh boy, all of these flavors just sing together like a beautiful song.

Smokey Chicken w/ Avocado Sauce



  • 2 tablespoons avocado oil
  • 1/2 teaspoon sea salt (optional)
  • 1 teaspoon Smoked Paprika
  • 1 teaspoon onion powder
  • 14 oz boneless chicken breast

Avocado Sauce

  • 1 avocado, chopped
  • 1/4 cup Greek Yogurt
  • 1/4 cup chopped red onion
  • 1 jalapeno, chopped
  • 1 tablespoon lime juice
  1. In a small bowl combine oil, salt, smoked paprika and onion powder. Place chicken in a large zip top plastic bag and pour oil mixture over. Allow to marinate for 30 minutes.
  2. Meanwhile, make the avocado sauce by combining the avocado, Greek Yogurt, red onion cilantro, jalapeño and lime juice in a blender. Process until smooth. Refrigerate until ready to serve.
  3. Preheat grill pan to medium heat. Remove chicken from marinate and place on grill pan. Cook about 8 minutes per side, or until cooked through.
  4. To serve, place chicken on a plate and top with avocado sauce.

Grilled Bok Choy w/ Turmeric-Cashew Glaze


  • 4 strips Bok Choy
  • ¼ cup raw cashews
  • 1 tablespoon chia seeds
  • ⅔ cup almond milk (coconut or cashew works too)
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon raw honey (use agave nectar for strict vegan)
  • ½ teaspoon ground turmeric
  • ½ teaspoon fresh minced ginger
  • ½ to ¾ teaspoon curry powder, to taste
  • ⅛ teaspoon mustard powder
  • salt and pepper to taste
  1. Place the cashews and chia seeds in a spice grinder or small food processor and grind into a powder. It’s okay if it begins to clump.
  2. Put the cashew-chia mixture in your blender with about half of the cashew milk. Blend until smooth, about 30 to 60 seconds.
  3. Add the remaining cashew milk, vinegar, honey or agave, turmeric, ginger, curry (to taste), mustard, salt, and pepper. Puree for about 60 seconds more, or until nice and smooth. Taste, and adjust seasonings, if desired.
  4. Place on top of veggies in a bag, and let sit for 20 minutes. Place Bok Choy on grill for 6 minutes, or until golden brown on the edges, flipping once.


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