The Kitchen Vixen

The Kitchen Vixen A Super-Hero, of sorts, who is on a mission to save the world, one energy-enhancing recipe at a time!

04/18/2026

CHOCOLATE CHERRY RECOVERY SMOOTHIE

Weekend mornings start with hot yoga… and end with this 🍒🍫

Cold, creamy, chocolate cherry recovery that actually does something for your body.

Protein to rebuild.
Berries to fight inflammation.
Seeds for minerals and healthy fats.

It tastes like ice cream… but it’s recovery, nourishment, and a little bit of love in a bowl.

Chocolate Cherry Recovery Smoothie Bowl

Blend until thick + creamy:
• 1 scoop chocolate whey
• 1¼ cups frozen cherry berry kale blend
• 2 Medjool dates (soaked)
• ½ cup unsweetened soy milk (add slowly)
• 1 tbsp chia seeds
• 1 tbsp pumpkin seeds
• 1 tsp almond butter
• pinch sea salt + cinnamon

Top with:
• cacao nibs
• pumpkin seeds
• chia

Make it thick like soft serve → eat with a spoon

This is one of the ways I take care of myself.

.venice

02/16/2026

Before The Kitchen Vixen had a name, there was a Valentine’s Day interview about chocolate, love, and the chemistry behind why it makes us feel the way we do.
This was one of the first interviews I ever pitched—and landing it led to several on-camera segments that helped me find my footing in front of the lens.

This reel also includes live, on-air cooking demos I conducted for the Perdue family’s health initiative on the East Coast, followed by my move to Berkeley to co-host a heart-healthy cooking show connected to one of the country’s leading preventive cardiology programs. Each opportunity built the skills, confidence, and clarity that continue to shape my work today.

I’m currently quieter on social as I finish my cookbook-memoir—sharing the full Kitchen Vixen origin story and the decades-long path toward creating and hosting a healthy cooking show of my own.

Almost 40 years into this dream, I’m still in motion.
This reel is a reminder: the early steps matter. They always did.





venice

02/16/2026

HAPPY VALENTINE’S DAY ❤️
A quick salmon recipe to protect your heart and show yourself (or someone you love) a little care today.

This post first went up when I was training for the LA Half and fundraising for kitten rescue. I’m not running the race this year — my focus right now is finishing my book and rebuilding my nutrition practice with intention. Same mission: strong hearts, nourished bodies, and compassion where it counts.

If you’re able, please still consider supporting . Tiny lives, big impact.

Heart-loving Salmon Bowl
6 oz salmon
½ red pepper, chopped
⅛ purple onion, sliced
1–2 cups leafy greens

Dressing
Dollop Dijon
1–2 Tbsp apple cider vinegar
1 Tbsp olive oil

Air fry salmon skin-side down at 400°F for 10 minutes (flip halfway).
Toss greens with dressing.
Top with pepper, onion, and salmon.
Eat for a strong, well-loved heart.

Nutrition (per bowl):
451 cals • 40g protein • 17g carbs • 4g fiber • 24g fat
2,340 mg omega-3s

Book writing season. Quiet rebuilding season. Still showing up with food that supports a strong heart — yours and theirs.







.venice

01/21/2026

Reposting these High Protein Sperheoven Crispies in honor of what would have been Betty White’s 104th birthday. 💕
A reminder that legends never age… they just become more iconic.

The Golden Girls is still one of my all-time comfort shows. Strong, funny, brilliant women who made aging look powerful, joyful, and unapologetic. That is the exact energy behind this recipe.

Betty, thank you for showing us how to stay curious, radiant, and full of humor at every stage of life. 🥂

✨ High Protein Sperheoven Crispies ✨

Ingredients
• 2 cups crispy rice cereal
• 3 scoops (1 cup) protein powder
• 1/4 cup pumpkin seeds (pepitas)
• 1/4 cup sesame seeds
• 1/4 cup ground flax seeds
• 2 Tbsp nutritional yeast flakes
• 2 Tbsp spirulina
• 1/4 tsp iodized sea salt
• 2 Tbsp grass-fed butter or coconut oil
• 2 Tbsp honey
• 2 Tbsp molasses
• 2 Tbsp almond butter or other nut butter

Optional
• 1/2 cup chocolate chips, melted

Directions
In a large bowl combine: rice cereal, protein powder, pumpkin seeds, sesame seeds, ground flax, nutritional yeast, spirulina, and sea salt.

In a small saucepan over medium-low heat, combine butter, honey, and molasses. Stir until melted. Add nut butter and stir until smooth.

Melt chocolate (if using) in a double boiler by placing a metal bowl over a pot of gently boiling water.

Pour warm liquid mixture into the dry ingredients and mix until fully combined. Add a little water if needed to moisten everything evenly.

Press mixture firmly into an 8×8” pan using a spatula.
Freeze 1–2 hours.
Cut into 16 equal squares.

Serving size: 2 squares

Approx per serving:
190 cals • 14g protein • 16g carbs • 6g fat • 430mg omega-3 • 3.4:1 omega-6 to omega-3 ratio

Strong, nourishing, and legendary… just like Betty. 💖





.venice .4life

01/19/2026

Four years ago on my birthday I made these high-protein red velvet cupcakes while my body was quietly fighting autoimmune hepatitis. My immune system is strong… my liver just needed more kindness. Even then, I kept showing up: training, cooking, creating, and telling my story.

This recipe was inspired by a special connection in my life. I knew The Rock’s dad and The Wild Samoans, and later met Dwayne Johnson himself. He even told me, “my dad says hi.” One of those small moments that reminds you how powerful and connected life really is. So every birthday, I celebrate my wins with a story and something nourishing.

Z🐲🌋 High-Protein Red Velvet Cupcakes 🧁

Preheat oven to 350°F

Wet ingredients:
• 1½ cups cooked & puréed beets
• ¾ cup milk
• ¼ cup ZOA Energy
• 3 Tbsp ground flax + ¼ cup ZOA (flax “egg”)
• 3 eggs
• 2 tsp vanilla
• 2 Tbsp molasses (optional for minerals)

Dry ingredients:
• 1 cup (3 scoops) protein powder
• 2 cups gluten-free flour
• ½ cup cocoa powder
• ½ cup Swerve (or sweetener of choice)
• 1½ tsp baking powder
• 1½ tsp baking soda
• ½ tsp sea salt
• 2 Tbsp nutritional yeast

Instructions:
Purée beets. Mix ¼ cup ZOA with milk to make “ZOA buttermilk.” Mix flax with ¼ cup ZOA to make a binder. Blend beets, eggs, ZOA buttermilk, flax mixture, vanilla, and molasses.
Combine all dry ingredients in a large bowl. Add wet to dry and mix well.
Fill liners ¾ full. Makes about 24 cupcakes.
Bake 20 minutes or until a knife comes out clean.

Eat as is or let cool 30 minutes and top with icing or melted chocolate 🍫

Macros (per serving = 2 cupcakes):
190 calories
12g protein
28g carbs
4g fiber
4g sugar
4g fat
320 mg omega-3
550 mg omega-6
Omega-6 : Omega-3 ratio ≈ 1.7 : 1

Strong. Nourishing. Celebratory. Just like the life we keep building.





.venice

01/14/2026

This might help you get a six-pack… but that’s not really the point.
Post-workout food is about rebuilding muscle, refueling energy, and protecting your body from oxidative stress. Protein to repair. Carbs to restore. Colorful plants to fight free radicals. The abs are optional. Vitality is the goal. That’s the Kitchen Vixen way. Namaste.

🥗 Post-Workout Refuel Bowl
• 2 pasture-raised eggs
• 1 cup cooked brown rice + lentils (about ½ cup each)
• 2 cups broccolini, chopped
• 1 tsp grass-fed butter
• 1 tsp extra virgin olive oil
• Salt & pepper to taste

🍳 How I make it:
Sauté broccolini in butter + EVOO with salt and pepper.
Add warmed lentils and rice.
Top with softly cooked eggs.

📊 Approximate Nutrition:
Calories: ~500
Protein: ~27–29 g
Carbs: ~55 g
Fat: ~18–19 g
Fiber: ~14–15 g

✨ Nutrient highlights:
Choline + lecithin for brain and muscle recovery
Omega-3s + vitamin D from pasture-raised eggs
Complete protein from lentils + brown rice
Carotenoids + vitamin C from broccolini
Antioxidants to combat exercise-induced free radicals

Rebuild with protein.
Refuel with carbs.
Protect your cells with plants.
That’s how you train for life.





.venice

01/13/2026

This is my real ab workout.

I ride my bike to yoga with a backpack full of my mat, towel, foam roller, and water bottle. Then I stop at the farmer’s market and only buy what I can carry home. That takes core strength. Balance. Presence.

We talk about abs like they’re supposed to look a certain way. Flat. Cut. Defined. But nobody really talks about what they’re for.

Abs are for carrying your life. For moving through your day. For holding yourself steady when things get heavy.

Sometimes my stomach is flat. Sometimes it isn’t. And I’ve learned that doesn’t always mean anything about health. Sometimes it means I’m under-eating. Sometimes it means I’m stressed. Sometimes it means I was on medication that changed my energy and metabolism.

I’ve never had a six-pack and a full, expansive, grounded life at the same time. Not because it’s impossible, but because for me it usually came with a cost I wasn’t willing to pay.

I don’t want abs that come from shrinking myself.
I want strength that comes from living.

These grapefruit are fuel.
These lemons are immune support and glow.
These greens are recovery and vitality.

This isn’t about perfection.
It’s about nourishment.
Movement.
Freedom.

If a six-pack shows up along the way, great.
If it doesn’t, I’m still strong.
I’m still capable.
I’m still here, riding my bike, taking yoga, buying my food, and healing my story.

That’s my kind of core strength.





venice

01/11/2026

This video was taken on 9/11 while I was practicing yoga in Morocco. The date itself wasn’t what stirred my emotions that day, but the coincidence isn’t lost on me. The original trauma of 9/11 was what gave me the courage to leave my hometown and step into an unknown life. It pushed me out of comfort and into becoming.

Years later, Morocco brought up a different kind of trauma. Being surrounded by so many cats reopened a wound from my past that I wasn’t expecting to revisit. I didn’t heal it there. I carried it quietly. I moved through my days without understanding yet what my nervous system was asking me to process.

This past fall, I couldn’t show up the way I normally do. I pulled back from yoga. From creating. From being “on.” Not because I was giving up, but because healing had to come first. I had to tend to myself before I could offer anything outward again.

This video isn’t about a breakthrough. It’s about honoring the middle. The part where you’re still becoming, still integrating, still finding your footing. Sometimes our biggest strength is knowing when to pause, breathe, and heal before we rise again.





.venice

01/08/2026

Small, Thoughtful Changes Add Up

This video isn’t really about building a table.

It’s about learning to improve the life you already have — instead of thinking you need a whole new one to reach your goals.

I love tiny home shows because they remind me that good design is intentional. I live in a 450-square-foot studio with 10-foot ceilings, and I’ve learned to make every inch work for me. The litter boxes moved into my closet so my main living space could stay calm and tidy. The space under my loft bed became a cozy writing nook. And the table? It’s just another small upgrade that makes my daily life function better.

That’s how real change works.
You notice something that could be improved.
You design a solution that fits your life.
You test it.
And when it works, you commit.

New Year change doesn’t have to mean starting over.
Sometimes it’s just about making small, thoughtful improvements — and letting them add up.

.venice

01/07/2026

Post-Workout Recovery Meal (Smoothie + Oatmeal)

This is my go-to refuel after CrossFit, yoga, running, or cycling — especially on work days when I need something fast but effective. Refueling isn’t overeating. It’s recovery.

Smoothie:
1½ cups frozen cherry berry kale
14 oz unsweetened soy milk
1 scoop whey protein

Oatmeal:
½ cup rolled oats
1 cup soy milk
2 Tbsp raisins
1 Tbsp walnuts

Approx macros (meal total): ~660–700 calories | ~48 g protein | ~80+ g carbs

Liquid + solid fuel works better than either alone. When you refuel well, you recover faster, feel better, and actually want to train again tomorrow.

.venice

01/02/2026

A day late, but this one’s worth sharing any time of year. 🍽️
Hoppin’ John may be a New Year’s Day tradition, but it’s truly an everyday kind of meal—simple, comforting, and incredibly nourishing. Black-eyed peas are rich in fiber, plant protein, and B vitamins for steady energy and weight management, while colorful veggies and leafy greens add antioxidants and depth of flavor. This is the kind of food that loves you back.

Hoppin’ John (Simple, Satisfying, Meal-Prep Friendly)
• 1 slice bacon
• 2 stalks celery, chopped
• 1 red pepper + 1 orange pepper, chopped
• ¼ purple onion, finely chopped
• 1–2 large Swiss chard leaves (or other leafy greens), stems removed and chopped, leaves chopped separately
• 1 (15-oz) can black-eyed peas, drained and rinsed
• 1 cup cooked brown rice

Cook bacon until crisp. Remove and set aside, leaving the bacon fat in the pan.
Sauté celery, peppers, onion, and chopped chard stems until tender.
Add black-eyed peas and cooked rice; simmer about 5 minutes.
Stir in chopped greens and crumbled bacon, cover, and cook 1–2 minutes until greens are just wilted.
Eat immediately—or pack it up in a thermos and enjoy all day long.

Healthy habits don’t have to start on January 1. They can start with tonight’s dinner. Just start somewhere.

.venice

As a Registered Dietitian with over 30 years of experience, I’ve been passionate about health and fitness since my teens...
12/22/2024

As a Registered Dietitian with over 30 years of experience, I’ve been passionate about health and fitness since my teens. While I almost made fitness my career, I chose nutrition because it is a universal key to wellness. Now, in my mid-50s, I have never been more certain that both diet and exercise are essential for aging well.
If you are navigating questions like intermittent fasting, protein needs, elevated cholesterol or blood sugar, or thriving on a vegan diet, I am here to help. Let’s create a plan tailored to your goals. DM me or email me at elizabeth@thekitchenvixen.com to get startedvenice

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