Cucumber Soup

The other day I saw a yummy looking cucumber soup being whipped up on the Today Show.  I took to the internet to find a recipe.  Little did I know there are a ton of variations.  Some are spicy, some are sweet.  It really all depends on your preference. 
Therefore, I will leave it up to you which one you make (search cucumber soup).  No matter what you choose, cucumber soup is a perfect chilled soup for the summer.  Try having a bowl before heading out to dinner as it will nicely fill your tummy and prevent you from overindulging.  Just make a batch, pour into pitcher and store in fridge.  Just keep a few things in mind.  Sub Greek yogurt, low-fat sour cream, or cottage cheese for any heavy cream.  Try using English cucumbers (I found at Trader Joes) as they have fewer/smaller seeds. 

Let me know what variation you try!

Until next time…
look good, feel good, do good
Sara B.

Raspberry & Brie Flatbreads

I served this recipe up as an appetizer for Happy Hour last Friday!

Raspberry & Brie Flatbreads
from Clean Eating Magazine
cooking spray
1-2 onions halved and thinly sliced
1 1/2 tsp rosemary leaves, chopped
fresh ground black pepper, to taste
14 oz store-bought whole wheat pizza dough, I used naan flatbread
3 1/2 oz brie, thinly sliced
1 1/2C raspberry, I used frozen
2 T basil leaves, chopped

Heat a large skillet on medium-low.  Coat with oil and add onions.  Stir occasionally untill onions are soft and golden, about 15 minutes.  Stir in rosemary and pepper.  Transfer mixture to blender.  Add 3 T of water and puree to form a chunky paste (this is your pizza sauce).  Spread onion sauce over top pizza/flatbread dough.  Leave a 1 inch border.  Top with brie slices and raspberries.  Bake pizza according to package directions (about 400-500F for 6-10 minutes).  Sprinkle with basil and serve!

Announcement: the whole month of October is FREE at Crossfit Des Moines.  Now is your chance to check it out and see what all the buzz is about.

Until next time…
look good, feel good, do good
Sara B

Crab & Cream Cheese Stuffed Mushrooms

How about some fungi with your dinner tonight!

One cup of crimini mushrooms provides a good, very good, or excellent source of 18 different vitamins, minerals, and antioxidant phytonutrients. To maximize their flavor and the retention of their nutrients it is important to not to overcook them. That’s why (WHFoods) recommends healthy sauteing crimini mushrooms for just 7 minutes to bring out their best flavor while maximizing their nutrient retention.

Health benefits: immune system support, anti-inflammatory properties, antioxidants, aid in cardiovascular health and the list goes on.

I recommend getting at least one serving of fungi in each week. They are easy to throw in salads, eggs, or on top of a burger. I love these tasty and easy appetizers.

Crab & Cream Cheese Stuffed Mushrooms

from the kitchen of Mike Brown, brother-in-law & Crossfit Des Moines owner



8 oz low fat or fat free cream cheese (I used half of each as I like the creaminess of low fat)

1 package of crab meat

1/4 C parmesean cheese

black pepper

olive oil

1 tsp minced garlic


Take the stems out of the mushrooms and chop up. Saute stems with olive oil and a teaspoon of minced garlic. On the side mix up crab meat, 8oz of cream cheese, 1/4 cup parm cheese, black pepper.

Once the sauteed mushrooms have cooled,add to mixture. Take mixture and fill the mushroom caps and cook 350 for 20 mins.

I wonder how these would fair at a tailgate 🙂 GO CYCLONES!!!

Until next time…

look good, feel good, do good

Roasted Red Pepper Dip

Looking for a great app for your next dinner invite or party!? Look no further! This dip ROCKS and is so fresh with seasonal summer squash as dippers.

Roasted Red Pepper Dip

with Veggie Crudites


1 C olive oil mayo

1 8 ounce 1/3 fat cream cheese (I used half fat free, half reduced fat), at room temp

1/2 C roasted red pepper in oil, drained and chopped

2 cloves garlic, pressed

1/4 tsp cayenne pepper

1 tsp black pepper

1/2 to 1 tsp sea salt

3 green onions with tops, thinly sliced

1/4 C chopped basil (optional)


In a food processor, pulse the mayo, cream cheese, red peppers, garlic, cayenne, pepper, and salt until blended. Add onions and if desired, basil and process briefly. Serve at room temperature with veggies or toasted baguettes.

Option: this can be made in to a Sun-Dried tomato dip by simply replacing the red peppers.

Holiday Celebrations and Cuisine

For Christmas Eve I prepared this salad and dressing. It brought cheer to everyone’s taste buds.
Spinach and Red Pear Salad
with Pomegranate Vinaigrette
Organic baby spinach
1/4 sliced red onion
sprinkle 0f blueberries (optional)
1 red pear, sliced into pieces
toasted walnuts
blue cheese
1/2 C pomegranate juice
3 T sugar, could try honey
3 T balsamic vinegar
1 T canola oil
1 tsp grated orange rind
Combine all ingredients in a small bowl or jar and whisk/shake together until blended.
calories for 3 T serving of dressing: 96grams

Quinoa, Couscous and Cranberries (recipe another day)

Mom made these feta, tomato, and cucumber kabobs for NYE. So light and delish!
Just soak the tomatoes and cucumber in a little olive oil and balsamic vinaigrette and viola…a super easy appetizer!
Dad splurged and surprised Mom with an edible arrangement….I loved the chocolate covered granny smith apples!
Christmas at the Schwertfeger’s
the kids sharing the Christmas story before presents, so we can all remember what it is truly about

Anna sporting her Hawkeye jersey, complete with shoulder pads
Christmas at the Boisen’s
Emmerson, Peyton, and their cousin Isla (far left)

Peyton passing out the presents

Emmerson scored on the ISU gear!

and Ironman/triathlon swag!

Peyton shows off her gifts….

and other people’s gifts

Some attire from myself and Baby S.
Two things that I hold dear to my heart….veggies and the Cyclones!
NYE at the Schwertfeger’s
with the Boisens and the Browns
fun games, good food, great company
Until next time…
look good, feel good, do good

Homemade Hummus

I enjoy making homemade hummus for dipping veggies in or a tasty sandwich spread.
Here are a few simple recipes that show the different varieties of hummus.

Homemade Hummus
2 cups canned garbanzo beans, drained
1/3 cup tahini

1/4 cup lemon juice
1 teaspoon salt
2 cloves garlic, halved
1 tablespoon olive oil
1 pinch paprika
1 teaspoon minced fresh parsley
1.Place the garbanzo beans, tahini, lemon juice, salt and garlic in a blender or food processor. Blend until smooth. Transfer mixture to a serving bowl.
2.Drizzle olive oil over the garbanzo bean mixture. Sprinkle with paprika and parsley.

Black Bean Hummus
1 clove garlic
1 (15 ounce) can black beans; drain and reserve liquid
2 tablespoons lemon juice
1 1/2 tablespoons tahini
3/4 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
1/4 teaspoon paprika
10 Greek olives
1.Mince garlic in the bowl of a food processor. Add black beans, 2 tablespoons reserved liquid, 2 tablespoons lemon juice, tahini, 1/2 teaspoon cumin, 1/2 teaspoon salt, and 1/8 teaspoon cayenne pepper; process until smooth, scraping down the sides as needed. Add additional seasoning and liquid to taste. Garnish with paprika and Greek olives.

Roasted Red Pepper Hummus
2 cloves garlic, minced
1 (15 ounce) can garbanzo beans, drained
1/3 cup tahini
1/3 cup lemon juice
1/2 cup roasted red peppers
1/4 teaspoon dried basil
1.In an electric food processor, combine garlic, garbanzo beans, tahini, and lemon juice. Process until the mixture is smooth. Add roasted peppers and basil; process until the peppers are finely chopped. Season with salt and pepper. Transfer hummus to small bowl, cover and chill until you are ready to serve.

Until next time…
look good, feel good, do good