Blueberry Flax Greek Yogurt Muffins

100_1439Many have gathered the notion that if a food is low calorie, it is healthy and if there are a lot of calories– it is not. It really is not this simple. We need a balance of vitamins, minerals, fat, protein, and of course the right amount of calories. The best foods tend to be really dense in nutrients, but also low in calories. Kale is a good example of this, but I didn’t use any kale in this recipe. 🙂  You will simply buy a good quality blueberry muffin mix (to me this means one that doesn’t use cheap ingredients like animal shortening) and follow the instructions, but with my additions and replacements. You will need:

  • Quality blueberry muffin mix
  • 1/2 cup Greek yogurt
  • 1 tbsp lemon zest
  • Coconut milk (replace water in recipe)
  • Flavorless oil (I used grapeseed)
  • 3 tbsp flaxseed meal
  • Water
  • 1 egg (other 2 eggs replaced with flax)

In a separate bowl, add 3 tablespoons of ground flaxseed meal with 8 to 9 tablespoons of warm water. Let sit for 5 minutes and you will see it take on a gel like texture. Mix all ingredients until flour lumps are nearly gone. Bake according to instructions, but note it may take 5 to 7 minutes longer to bake!  Watch this quick 2 minute video to see how it comes together!



Butternut Squash & Sweet Potato Roast


You will need:

  • 2 cups of butternut squash peeled and cubed
  • 2 cups of sweet potato peeled and cubed
  • Sea salt
  • Cayenne pepper
  • Extra virgin olive oil
  • 1 lemon
  1. Preheat oven to 350 degrees.
  2. Add cubes to a large mixing bowl and zest half the peel of one lemon. Add 2 to 3 tablespoons of olive oil or until all veggies are evenly coated. Add a few shakes of cayenne pepper, depending on desired spiciness. Add sea salt to taste ( I added 1 tsp).
  3. Spread out on a baking sheet and bake for 30 to 45 minutes until veggies are tender and slightly crisp.Enjoy!

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Just Peachy Turnovers

We are just on the brink of peach season now, and this makes me happy. For their lush flavor and light sweetness, peaches are by far my favorite stone fruit. Many like the juiciest peaches, but I happen to like mine with a nice crunch, and a little tartness. For this reason, this is just the right time for me to get into peaches. A peach’s most notable nutrients are Vitamin C and potassium, but a peach’s claim to fame is in those sweet Southern pies and cobblers. Some might even argue that a peach is the only fruit that does a cobbler justice. Today I made my little shortcut version of a delicious home baked pie or cobbler—a peach turnover. Puff pastry still provides the flaky exterior to contrast with a smooth and sweet filling. If you have never worked with puff pastry dough before, it is easier than you think! I am now a huge fan. My suggestion is to make a nice salad for dinner, than reward yourself with this sweet treat for dessert. Enjoy!

  • 2  10 to 12 inch puff pastry sheets
  • 2 peaches washed, seeded & diced
  • 1 tsp ground cinnamon
  • ½ tsp of sugar, more if needed
  • 1 TBSP Butter
  • Baking sheet (lined with baking paper or lightly buttered)
  • 1 egg
  • 1 baking brush

Yields 8 pastries


  1. Preheat the oven to 400F and take out puff pastry to thaw.
  2. In a large skillet, melt 1 TBSP of butter. Once melted, add diced peaches, cinnamon and sugar. Cook for 7 to 10 minutes, until fruit softens.
  3. Once thawed, cut each sheet of pastry into 4 squares (or 8 squares for smaller pastries and fewer calories).
  4. Beat egg in a small bowl. Brush a light amount of the egg mixture around the edges of each cut pastry. Add peach filling. Fold over to make a triangle, and place on baking sheet.
  5. Brush the tops of each turnover with egg and cut small slits into the top of each.
  6. Bake for 10 to 15 minutes depending on oven until golden brown.
  7. Cool for 10 minutes and serve.