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!

Consistency is rarely glamorous.It’s the early mornings.The grocery shopping.The walks.The workouts.The protein.The stre...
05/19/2026

Consistency is rarely glamorous.

It’s the early mornings.
The grocery shopping.
The walks.
The workouts.
The protein.
The stretching.
The sleep.
The decision to begin again after a hard week.

Small daily actions create big transformations.

That’s the Kitchen Vixen way. ❤️

05/07/2026

🥗 Cold Lemon Dijon Tofu Protein Salad

Sometimes the healthiest meals are the least complicated.

This is my go-to no-cook, high-protein meal when I want something fast, fresh, and genuinely satisfying. I literally snip the greens with scissors right into the bowl — especially when my kitchen counter is a mess and life feels a little chaotic. Real life nutrition doesn’t have to be perfect to still nourish you.

The combination of tofu + beans creates a balanced meal with protein + fiber to support satiety, digestion, blood sugar balance, and recovery.

And because this tofu is calcium-set, it naturally provides calcium, which can bind to oxalates found in greens like Kale, Swiss chard, and spinach. That may help support both kidney and bone health.

✨ Fast. Fresh. Functional.

RECIPE:
• 1-2 cups kale, spinach or Swiss chard, snipped
• 1 carrot, ribboned
• 6 oz firm tofu
• 1/2 cup beans (garbanzo, cannellini, or black beans)

Tofu dressing:
• 2 tsp tamari
• 1–2 tsp lemon juice
• 1 tsp Dijon
• 1 tsp olive oil
• Black pepper

Vinaigrette:
• 1 tbsp balsamic
• 1 tsp Dijon
• 1 tsp maple syrup
• 1–2 tsp olive oil
• Pinch sea salt

Approximate nutrition per serving:
~420 calories
~34g protein
~16g fiber
Excellent source of calcium, iron, carotenoids & magnesium

.venice

05/06/2026

This is how I build a complete high-protein plant-powered meal without spending hours in the kitchen. 🥕🌿

Crispy air fryer tofu + roasted carrots over black rice and quinoa with a carrot top dill pesto made from ingredients I needed to use up.

One of the biggest mistakes people make with healthy eating is thinking meals have to be perfect or complicated. They don’t.

This bowl gives you:
✔️ complete protein from tofu + quinoa
✔️ fiber-rich carbs for energy and blood sugar balance
✔️ anthocyanin antioxidants from black rice
✔️ carotenoids from carrots for skin, recovery, and immunity
✔️ healthy fats to help absorb fat-soluble nutrients

And yes… I used the carrot tops.
Because flavor, nutrition, and reducing waste can all coexist.

This is the kind of meal your body actually knows what to do with.

🥕 Kitchen Vixen Air Fryer Tofu + Roasted Carrot Power Bowl

Crispy Tofu + Roasted Carrots

* 5–6 oz extra firm tofu, pressed + cubed
* 2–3 carrots, sliced
* 1 tsp olive oil
* smoked paprika
* garlic powder
* salt + pepper

Air fry at 400°F for 14–16 minutes, shaking halfway.

Black Rice + Quinoa

* ¼ cup dry black rice
* ¼ cup dry quinoa
* water + pinch salt

Cook black rice first.
Add quinoa during final 12–15 minutes.

Carrot Top Dill Pesto

Blend:

* carrot tops
* handful fresh dill
* ¼–⅓ cup mixed nuts
* 1–2 tbsp nutritional yeast
* 1–2 tbsp olive oil
* splash lemon juice or apple cider vinegar
* salt + pepper
* water as needed

Assemble

Spread pesto on bowl → add black rice/quinoa → greens → roasted carrots → crispy tofu.

📊 Estimated Nutrition (1 bowl)

Approximate:

* Calories: 550
* Protein: 30g
* Carbs: 50g
* Fiber: 16g
* Fat: 25g

Notable Nutrients

* Calcium
* Iron
* Magnesium
* Potassium
* Vitamin A/carotenoids
* Anthocyanin antioxidants
* B vitamins
* Selenium (mixed nuts)

.venice

05/04/2026

Chocolate pudding was one of my favorite things growing up… but now I make it to actually support my body. 🤎

This version is rich in high-quality protein for recovery, muscle maintenance, metabolism, and healthy aging. It’s also packed with calcium from tofu and skyr, plus cocoa polyphenols that help protect cells from oxidative stress.

And unlike traditional pudding, this actually keeps you full.

Dessert can absolutely be part of a healthy lifestyle when you build it with intention. ✨

This isn’t “diet food.”
This is recovery food.

— Elizabeth Brown, MS, RDN
The Kitchen Vixen™

🤎 CHOCOLATE PROTEIN TOFU PUDDING
(Recovery • Strength • Longevity)

Ingredients:

* 1/2 block silken tofu
* 1 scoop chocolate whey protein
* 1 tbsp cocoa powder
* 1–2 dates
* Pinch sea salt
* Optional: splash vanilla

Toppings:

* 1/4–1/2 cup skyr
* 1 tbsp cacao nibs

Directions:
Blend tofu, whey, cocoa powder, dates, sea salt, and vanilla until smooth and mousse-like. Spoon into a bowl and top with skyr and cacao nibs.

Approx Nutrition (entire recipe):

* ~300 calories
* ~30g protein
* ~5g fiber
* ~8g fat
* ~350mg calcium

.venice

04/24/2026

I made these muffins for my family when I visited Florida last week… and it reminded me of something simple and true:

This is one of the ways I love people.

These aren’t just muffins. They’re deeply nourishing—built to support energy, blood sugar balance, recovery, and healthy aging… while still tasting like something you actually want to eat.

Pumpkin for antioxidants and skin support.
Berries and cherries for anti-inflammatory polyphenols.
Kale for minerals and fiber.
Protein for sustained energy and satiety.

And a little chocolate… because joy matters too.

I truly believe the energy you bring into your food matters.
When I bake, I’m not just feeding people… I’m caring for them.

🍒🍫 Cherry Berry Kale Gluten-free Pumpkin Protein Muffins
Makes 12 muffins

Ingredients
Apple Purée
• 1 apple, chopped
• 2 tbsp water

Wet
• 2 eggs + 1 egg white
• 1 cup pumpkin purée
• ⅓ cup apple purée
• ⅓ cup olive oil
• ½ cup maple syrup
• 1 tsp vanilla

Dry
• ¾ cup gluten-free flour blend
• ½ cup oat flour
• ¼ cup almond flour
• ⅓ cup protein powder

• 1 tbsp arrowroot
• 1½ tsp baking powder
• ½ tsp baking soda
• 1 tsp cinnamon
• pinch salt

Add-ins
• 1¼–1½ cups cherry berry kale mix (chop large strawberries)
• ⅓ cup dark chocolate chips

Instructions
1. Simmer chopped apple + water 6–8 min → mash into purée
2. Preheat oven to 400 F
3. Toss frozen berries with 1 tbsp oat flour
4. Mix wet ingredients
5. Mix dry ingredients
6. Combine gently, fold in berries + chocolate chips
7. Bake 5 min at 400 F
8. REDUCE heat to 350 F
9. Bake 20 minutes

Nutrition
• Calories: ~180–190
• Protein: 9–10g
• Fiber: 3–4g
• Balanced carbs + healthy fats for steady energy

Storage
• Keep at room temp in an airtight container up to 3–4 days
• Or wrap individually and freeze for longer storage

Food can nourish your body…
But food made with care can nourish something deeper.

.venice

04/20/2026

Kitchen Vixen Gluten-Free High-Protein Bread

🥖 💪 WHY IT WORKS

High protein → supports muscle repair
High fiber → keeps you full + supports gut health
Healthy fats → steady energy
Minerals → recovery + performance

This is functional comfort food.

Yield: ~12 slices

Wet Ingredients:

* 3 large eggs (room temp)
* 1 cup unsweetened soy milk
* ¼ cup olive oil
* 2 tbsp blackstrap molasses
* 1 tbsp maple syrup (optional)
* 2 tbsp apple cider vinegar

Dry Ingredients:

* 1½ cups gluten-free oat flour
* ¾ cup almond flour
* ½ cup pumpkin seed protein powder
* 2 tbsp ground flaxseed
* 2 tbsp psyllium husk powder
* 2 tbsp nutritional yeast
* 2 tsp baking powder
* ½ tsp baking soda
* ¾ tsp sea salt (or mix with iodized salt)

Yeast:

* 2¼ tsp instant yeast

Instructions:

1. Add wet ingredients to bread pan (do not mix)
2. Whisk dry ingredients separately
3. Sprinkle dry mixture over wet to fully cover
4. Make a small well in the center
5. Add yeast (keep dry)
6. Set machine to Gluten-Free cycle
7. Cool completely before slicing

Per slice (1 of 12):

* Calories: ~195
* Protein: ~9–10g
* Carbs: ~15g
* Fiber: ~3–4g
* Fat: ~11g

.venice .home

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. 💖





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