Lemony Walnut-Pesto Brussel Sprouts

There’s no better way to do Brussel sprouts than mixing it with homemade pesto. These sprouts are nutty, lemony, and full of great flavor. Enjoy!

Preparation + Cook Time: 50 minutes

Makes about 6-7 servings


For Pesto Sauce:

  • 2 C Packed Fresh Basil Leaves
  • 1 C Raw Walnuts
  • 1/4 C + 1 T Olive Oil
  • 1 T Nutritional Yeast
  • 1/2 t minced Garlic
  • Juice of 1/2 a Lemon
  • 1 T Water
  • Salt & Pepper

For Brussel Sprouts:

  • 2 lbs Brussel Sprouts
  • 1 T Olive Oil
  • 1/4 C Pine Nuts (Optional)


  1. Preheat oven to 350 degrees.
  2. Mix all the ingredients for the pesto in a blender or food processor. Blend until smooth and set aside.
  3. Prepare the Brussel sprouts. Wash and chop them in half. Line a baking sheet with tin foil. Spread the sprouts on the sheet and drizzle with olive oil. Cook in the oven for 25 minutes.
  4. Take the baking sheet out of the oven. Transfer the sprouts into a bowl. Pour the pesto sauce over the sprouts and mix together. Top with chopped walnuts or pine nuts.

Benefits of this recipe:

-Brussel Sprouts are one of the best suppliers of Vitamin K (which keeps your bones healthy), Vitamin C (which boosts immunity),balances blood sugar, improves brain function, and protects eye & skin health

-Walnuts contain Omega-3s, improve brain and heart health, and help fight depression

The information on the benefits of the ingredients was researched from http://www.draxe.com

8 Wellness Tips to ensure a Healthy & Happy Day

WELLNESS TIPSTip #1: Start your morning off with a glass of warm water with fresh squeezed lemon as soon as you wake up. Among its many benefits, warm lemon water hydrates and alkalizes your body, making it feel refreshed after sleeping all night. It also improves digestion, clearing any toxins from your body left over from the day before. It will boost brain power and energy so that you will have the best start to the day!

Tip #2: Enjoy a shower infused with essential oils! Whether you shower in the morning or at night, the aromatherapy powers of an essential oil shower can really put your mind at ease. Pour about 5 drops of an essential oil on the floor of your shower while the shower is running. If you shower in the morning, use peppermint oil as it promotes alertness or lemongrass which boosts energy. If you shower in the evening, use something more soothing to get you ready to sleep such as lavender or eucalyptus oil.

Tip #3: Take a probiotic supplement with your breakfast to ensure optimal digestion. I am all about gut health and if there is one thing I can’t live without, it is my probiotic. My favorite probiotic is the Garden of Life brand. I have tried other brands but I have found that G.O.F. works the best. This supplement will make your digestion system feel healthy all day to avoid bloating or other digestive issues.

Tip #4: Keep lavender essential oil in your purse and/or on your desk at work. This is my secret to dealing with stress and anxiety. If you are feeling stressed, rub a drop of lavender oil on your wrists and inhale. The aroma has instant calming properties that I swear by. You have to try this!

Tip #5: Make yourself a mid-morning power tea with mood-boosting and stress-relieving ingredients. This is something that I look forward to while I’m checking my emails. My tea of choice is a Matcha Coconut Milk Latte with adaptogenic herbs. The powerhouse ingredients that I add to my matcha latte are:

  • Matcha- It is high in antioxidants, increases metabolism, and protects liver health. My favorite thing about Matcha is that it increases your energy levels while still keeping you calm and boosting your concentration for a productive day.
  • Maca- It is also rich in antioxidants, balances estrogen levels, decreases anxiety/depression, and enhances mood.
  • Ashwagandha- It reduces stress and anxiety, reduces blood sugar levels, improves brain function, and can reduce cortisol levels.

Tip #6: After a long day of work, I usually take a yoga or meditation class. However, what has changed my life is my current obsession- Sound Bath Meditation classes. It is absolute pure bliss. In case you have never heard of this, let me enlighten you! Sound Bath Meditation is an ancient Tibetan Practice where you are literally bathing in sound waves. As you lay on the earth in a mindful meditation, the practicioner plays Tibetan Crystal “Singing Bowls” (which are similar to gongs) to create powerful sound wave vibrations. These vibrations make waves of peace, putting you into the most zen state of being. I honestly leave these mediations feeling so rejuvenated, refreshed, and in the clearest state of mind. Most people enjoy sound baths to relieve stress, receive pain relief, promote happiness and wellbeing, and increase mental clarity. You must try it- and you can thank me later!

Tip #7: At the end of the day, do a homemade honey mask. I mix together 3 T Raw Manuka Honey, 1 T Cinnamon, and a few drops of tea tree oil. This mask is really great for your skin. Honey is naturally antibacterial so it is great for unblocking pores. The reason why I apply it in the evening before bed is because it is moisturizing and soothing, so I feel clean and refreshed so that my skin can breathe during my rest.

Tip #8: Practice gratitude. End your day reflecting on the positives in the day, in your week, and in your life. Journaling your reflections is a good way to affirm your thoughts and look back on them to remember your happy feelings. “An attitude of gratitude brings opportunities”. -Yogi Bhajan



Super Green Quinoa Salad

This is a very light and easy quinoa salad that everybody will love. I recommend keeping it in the fridge and serving it chilled. It will stay fresh in the fridge for about 5 days. Enjoy!

Preparation + Cook Time: 30 minutes

Makes about 3-4 servings


  • 1 C Quinoa (uncooked)
  • 3 C (packed) Spinach
  • 1/2 C Fresh Cilantro
  • 1/4 t Minced Garlic
  • 4 T Olive Oil
  • Juice of 1/2 a Lime
  • 1/4 C  Chopped Red Onion
  • 1/2 C Chopped Cucumber
  • 1/2 C Canned Organic Sweet Corn, Drained
  • 1/3 C Toasted Pine Nuts
  • Salt and Pepper


  1. Cook the 1 C quinoa in 2 C of water. This should take about 15 minutes.
  2. While the quinoa is cooking, prepare the green sauce. In a food processor, blend the spinach, cilantro, minced garlic, olive oil, lime juice, salt and pepper to taste, and 2 T of water. The sauce should be almost completely liquified- There should be no large chunks of spinach. Set aside.
  3. Once the quinoa is cooked, put it in a bowl and let it cool.
  4. Add the chopped red onion, chopped cucumber, organic sweet corn, and toasted pine nuts into the quinoa bowl. Slowly stir in the green sauce until the quinoa is covered evenly. Add salt and pepper as needed.
  5. Chill the quinoa salad in the refrigerator until it is ready to be served.

*If you would like to include more protein to this quinoa salad, it tastes great with chickpeas added to it.


Benefits of this recipe:

-Quinoa is loaded with Potassium and Magnesium which supports a healthy heart. Eating quinoa also supports bone health, a healthy digestive system, and contains disease-fighting antioxidants.

-Spinach aids in detoxifying the body and supporting liver function. It is a great source of fiber, boosts immunity, preserves skin health, and defends against heart disease.

The information on the benefits of the ingredients was researched from http://www.draxe.com



Coconut Multiseed Granola

I am a granola lover. I eat it almost every day on top of coconut yogurt, fruit, smoothies, etc. However, most store-bought granolas are loaded with refined sugar and other processed ingredients so I prefer to make my own. This granola is packed with Omega-3s, antioxidants, and many beneficial vitamins and minerals. You can easily interchange the ingredients to whatever you have in your pantry.  Enjoy!

Preparation + Cook Time: 35 minutes

Makes about 4 Cups of Granola


  • 1 C Oats
  • 3/4 C Buckwheat Groats
  • 1 1/2 C Coconut Chips
  • 1/4 C Hemp Seeds
  • 1/4 C Chia Seeds
  • 1/4 C Flax Seeds
  • 1 T Maca Powder
  • 1/4 C + 1 T Organic Coconut Oil
  • 1/4 C Almond Butter
  • 4 T Organic Maple Syrup
  • 1 C Dried Banana (chopped into small pieces)


  1. Preheat the oven to 350 degrees Fahrenheit.
  2. In a large bowl, combine the oats, buckwheat groats, coconut chips, hemp seeds, chia seeds, flax seeds, and maca powder.
  3. In a microwaveable-safe container, melt the coconut oil for 45 seconds. Remove from microwave and stir in the almond butter and the maple syrup.
  4. Pour the wet ingredients into the large bowl. Stir to combine.
  5. Line a large baking sheet with parchment paper. Spread the granola mixture on top of the baking sheet and place in the oven for 15 minutes. Remove from oven. With a spatula, shake the granola around. Bake in the oven for an additional 7-8 minutes until golden-brown.
  6. Take the baking sheet out of the oven and let the granola cool for 20 minutes. Add the dried banana chips to the granola and combine.
  7. Transfer the granola into a mason jar. I like to keep my granola in the refrigerator. This makes it super crunchy and fresh!

Benefits of this recipe:

-Maca Powder is rich in antioxidants, balances estrogen levels, and enhances mood. It also has a subtle butterscotch flavor which adds to the taste of the granola.

-The chia seeds, hemp seeds, and flax seeds are high in Omega-3s, protein and antioxidants, great for heart heath and skin, can lower cholesterol, rich in calcium, zinc, and iron, and are beneficial to your digestion.

-Oats are high in fiber, reduces heart disease risk, and lowers cholesterol.

-Buckwheat Groats are loaded with fiber which improves digestion. It is high in energy boosting B vitamins and is a great source of protein.

The information on the benefits of the ingredients was researched from http://www.draxe.com



Welcome to Eat Well Mademoiselle!

My philosophy on food is simple. Eat what makes you feel good and what makes your body thrive. I truly believe that food is medicine and eating the right “medicine” can transform your health in the best way possible. For me, eating well is not a diet or a restriction. It is a lifestyle choice I make so that I can always feel my best and live the healthiest life that I can. I have discovered that when I eat foods that makes me (and my belly!) happy, I am the best version of myself. I focus on creating tasty plant-based meals that are easy to make and nourishing to the body, mind, and soul.

This is Eat Well Mademoiselle. Enjoy!

“Let food by thy medicine, let medicine be thy food”. -Hippocrates