Recipe for Banana Berry Smoothie

#sundaysmoothieprep: Banana Berry Smoothies

A tried and true standby for preparing smoothies without a whole lot of thought: Banana Berry Smoothies.

Banana Strawberry Blackberry Blueberry Raspberry Smoothie

Banana Berry Smoothies

  • 1/2 cup frozen berries (I used two large frozen strawberries and 1/4 cup frozen blueberries, blackberries and raspberries.)
  • 1/2 large banana
  • 1/2 handful (about 1/4 cup-ish) baby kale
  • 1/2 cup almond/cashew milk blend
  • 1/4 cup green juice (I used something bottled by Odwalla, but Bolthouse and others have good options, too.)
  • 1/4 cup orange juice
  • 2 tsp. chia seeds


Pour all into a blender and liquify!

Makes about 10 12 oz. mason jars (above the 12 oz. line).

Orange juice, green juice, almond and cashew milk, berries, banana, baby kale and chia

Banana, berry, smoothie, recipe, ingredients, green juice


Corned Beef Hash

St. Patrick’s Day celebrations

Because St. Patrick’s Day fell on a Thursday — figures — Wichita held its festivities the weekend before with bar crawls and a parade.

I avoided the bar crawls and missed the parade (on purpose… crowds) because I really only wanted one thing.

Corned Beef Hash.

Where does one go to get a great Irish-themed meal on St. Patrick’s Day?

One goes to the Public.

Public celebrated Opening at the Brickyard Saturday, March 12, welcoming spring-like weather in early March and crowds of green-clad patrons excited for Irish fare and Irish beer.

Public Oldtown Wichita KS
An empty patio, but wait…


St. Patrick's Day crowd in Wichita Kansas
Full patio! With bagpipers!

But I did not get an Irish beer.

I know, I know! I should have ordered a Guinness or an Irish Red or something… but I really wanted an IPA, and Sculpin IPA by Ballast Point out of San Diego was on tap.

Craft Beer Dedicated to the Craft
So delicious IPA by Ballast Point.

Of course, I had to have one. (It was awesome, by the way.)

I also had to have Corned Beef Hash, and I’m a lucky duck because I got to watch my meal being made by Public Chef and Owner Travis Russell in the Brickyard’s super awesome food truck — a refurbished trailer that I think really needs a name.

Public at the Brickyard Food Truck Trailor in Wichita Kansas
What do you think? Betty? Stella? Frank? I’ll have to ask if it already has a name…


Public Oldtown Chef Owner Travis Russell cooking in Wichita Kansas
Hash on the grill!


Public Old Town Wichita Kansas
Looking at this menu makes me hungry again.


Corned Beef Hash at the Brickyard
zomg. Corned Beef Hash.

Super tender beef. Amazing flavors. I want to eat this everyday forever.

I happily also ran into a friend and listened to some pipers!

skinnyshae St. Patricks Day


Bag pipers play at the Brickyard in Wichita Kansas



My husband and I also celebrated St. Patrick’s Day on the actual St. Patrick Day with a kilt, a checkered hat and a Wichita State University game.

St. Patricks Day Date in Wichita Kansas
We went out. In public. Together. That nearly never happens. Go couple!

Neither of us wore green.


Happy St. Patrick’s Day! Er… late.

Fitbit Charge Floors Tracked

500 miles, 41,071 steps, 2 days

Last weekend, I went on a road trip through Eastern Kansas to gather information and prepare for an upcoming guest blog post.

I’ll tell you about that later…

What I want to talk about now is my Fitbit Charge, and how I’m really really glad I waited through the weekend (full of beer and food I didn’t want to calculate) before considering logging calories consumed and burned.

I put 502.9 miles on my car and racked up more than 41,000 steps in two days. Sounds great, doesn’t it? All those steps!

Unfortunately, my goal alarm buzzed on my wrist after I’d been driving for an hour both times. After the first 10,000 “steps,” getting 9,000 or 12,000 more wasn’t too hard, especially because I was driving for hours and hours and hours.

Fitbit Charge Steps Tracker
22,000 steps on Saturday and 19,000 steps on Sunday

Fitbit Charge isn’t supposed to track steps when you’re not stepping, and it isn’t supposed to track floors climbed when you’re driving through the Flint Hills.

Fitbit Charge Floors Tracked
196 floors on Saturday and 197 floors on Sunday

According to Fitbit Charge, I climbed 393 floors this weekend. Somehow, I’m still walking…

According to Fitbit Help:

Your tracker is a smart device that has been designed not to pick up your steps in these activities. It has been tested against driving, buses, trains, and other public transportation and should not give you extra steps when you’re traveling. On bumpy roads you may get extra steps but these should not make a big difference in your overall stats.

I’m going to take a guess and say that more than 41,000 steps and nearly 400 floors has affected my overall stats substantially.

So I had to go delete everything, which wasn’t easy.

There’s no way to delete steps and floors. Instead, you have to negate them. Basically, I had to enter “driving” as an activity to remove the extra steps and floors my road trip earned me. Since I don’t exactly remember when I left each location — I was ahead of schedule most of the trip — I had to wing it in how long I was actually driving.

After a few attempts, I’ve settled on about 4,600 steps each day and 10-15 floors each day, which wouldn’t be inaccurate considering most of the locations I stopped at had second and third floors.

Unfortunately, I cannot delete the badges I’ve earned.

Fitbit Charge 20,000 Steps Badge

I haven’t reached 20,000 steps in a day. I don’t deserve this badge, but I can’t get rid of it.


I guess today is a lesson on how to fix steps and floors climbed and miles traveled on your Fitbit Charge.

Mostly, I’m just a little upset that the tracker didn’t figure out I wasn’t stepping.

Or climbing.

Or moving my arms at all.

Because driving.

Smoothie (8)

#sundaysmoothieprep: Peanut Butter Banana Fluff

If you mix the appropriate amount of peanut butter, banana, almond milk and Greek yogurt, you will get fluff.



And it will make your snack tummy a happy tummy. Or your breakfast tummy. Or your lunch tummy. All happy.

Peanut Butter Banana Fluff Smoothie
serves 2 12-oz. mason jars


  • 2 cups almond milk
  • 1/4 cup Bolthouse Farms Protein PLUS Vanilla
  • 1/2 cup Cheribundi tart cherry juice
  • 5.3 oz. plain Greek yogurt
  • 2 bananas
  • 2 Tbs. peanut butter
  • 1 Tbs. chia seeds
  • 1 Tbs. coconut oil

Blend and enjoy!

Of course, I had extra after filling my two mason jars to the very top. I drank it for a snack before bed, but I think this would have been amazing added to oatmeal.

No joke.

It was like a marshmallow.

peanut butter marshmallow.

Fitbit Activity Tracker Floor

Climbing floors to sit down + WSU basketball

To get the most out of your Fitbit Charge, you have to enter certain information manually, such as your calories consumed and burned and how much water you drink and whether or not you slept when you weren’t wearing it.

I did really well at tracking my water and my workouts for the first few weeks. I’d happily drink 64 ounces of water just to tap those little blue cups! I honestly don’t know why it was so satisfying.

Fitbit Charge Activity Tracker
I’m not doing too well now…

Unfortunately, I’m terrible at keeping records of calories consumed and calories burned.

Fitbit Charge Activity Tracker
-11,626 calories… NEGATIVE 11,626 calories. Not sure if you caught that.

I’m especially terrible at keeping track of calories consumed when I eat food that I make.

You know.

Because I made it.

Barcode free.

I’m not a nutritionist. I’m not good at calculating these things, but I am trying.

Well, I’m going to try.

Next week. (No one starts things on Fridays.)


Luckily, Fitbit Charge does track steps, floors and sleep automatically. (If it didn’t, no one would buy it.) From what Charge records of my daily activity, I climb a lot of floors just to sit down for hours.

Fitbit Activity Tracker Floor
Nearly always more than 10 (after I figured out that little “wind” problem).

Look at all those floors!

My office is on the third floor in my building, and I climb the stairs at home often enough to make this reality. Today, especially, because the water in my building has been shut off for maintenance and I had to go to a different building to… use water services… and then climb back up to my office.

So. Many. Stairs.


Fitbit Charge Tracker

Look at none of those steps… I have only hit 10,000 steps twice in the last 28 days. TWENTY-EIGHT DAYS. Face-to-palm, that’s depressing!

I vaguely recall thinking this would be easy. (Not so vague, actually, I said it.)

Now, I’m swallowing my words.

Getting 10,000 steps a day should not be this difficult, but then I remember that I have an office job, and my office job happily plants me in front of a computer for eight hours a day. I might be a wind storm of picking up, doing chores, cleaning and cooking when I get home, but after it’s all said and done, I sit back down.

One day, I walked around my house at 9 p.m. picking things up one at a time and putting them away just to hit 5,000 steps that day.

What’s worse? My sleeping.

Lately, I’ve had just the worst time falling asleep and getting up in the morning. When once a 5 a.m. wake-up call was doable (still really awful), now a 6 a.m. wake-up call is IMPOSSIBLE.

I hit snooze for days.

Fitbit Sleep Tracker
See the red? That’s me hitting snooze every five minutes until I’m forcibly removed from bed by my sleepy husband.

Sometimes I do fall asleep quickly. For instance, last night I went to bed at 12:07 a.m. — stayed up too late, I know — but it took me exactly zero minutes to fall asleep.

Sleep tracker

And I actually remember this! I put my phone down, turned off the light, and then nothing… Usually, I have thoughts roaming around in my brain distracting me from sleeping.

Not last night.

Last night? Done.

Not even a dream (that I can remember).

Now, I also see that I only got five hours and 37 minutes of actual sleep. Red littered throughout the blue timeline noted as restless is just me getting hot, kicking off the covers, getting cold, going to find the covers, getting hot, repeat — all in a fog of still pretty much asleep.

Why was I so tired? Not only because I stayed up too late, but also because of LIVE ACTION BASKETBALL!!!

My dear, sweet, lovely, amazing friends took me to the very first Shocker basketball game I’ve been to since my undergrad at Wichita State University.

Koch Arena Roundhouse Wichita State University
Dunk counter at 10 and winning 99-68… it was a pretty amazing game! And I’m so, so, so happy I got to go!!!

So I was a tad wired.

I’ll do better, starting Monday ;)


Other happenings?

shorts in february
It’s sunny and 75, and I’m in shorts and flip-flops in February.



Happy Valentine’s Day from skinnyshae

Happy Valentine’s Day!

I must admit… my husband and I have never celebrated Valentine’s Day.

One year, he sent me flowers Feb. 13 with a note that read “Valentine’s Day is dumb so here’s flowers for the day before.”

Another year, I got him a card Feb. 15 that sang some love song or another that read “Valentine’s Day is dumb so here’s a card for the day after.”

So, in true spirit of our marriage, we made last-minute date night plans for… yesterday.

Our mission: Eat tacos. See Deadpool.

Our success: We got tacos at District Taqueria. I ordered the Chips and Queso I’d fallen in love with during Wichita Restaurant Week, and we each ordered two tacos.




I got the Barbacoa and the Carne Asada. My husband got the Barbacoa and the Pork Carnitas, which I again failed to order.


The tacos were delicous. The service was perfect — seriously amazing service — and we were in-and-out in less than 30 minutes.

Our failure: All showings of Deadpool were sold out.


Because my husband and I have worked weekends and nights, we don’t usually go out on Friday and Saturday nights. Instead, we prefer a nice Tuesday or Thursday date night because there are generally less people everywhere.

At the movie theater last night, I realized I’d forgotten there are actually a lot of people in Wichita.

And they all wanted to see Deadpool, too.

Our day-before-Valentine’s-Day date night might have been a little ruined, but I slept for 12 hours last night and have been working up a storm for the better part of the morning at Reverie Coffee Roasters.


I’m prepping a guest blog post, and I’ll give you a little hint to what it’s about:


Here’s to the road trip I’m about to enjoy most thoroughly and to you, a delightful Valentine’s Day.

Smoothie (9)

#sundaysmoothieprep: Berry Delicious Smoothie

There’s blueberries.

There’s bananas.

There’s Bolthouse Farms Green Goodness.

And it’s purple and delicious.

Smoothie (10)

Perfect for my birthday! February babies celebrate with purple.

Berry Delicious Smoothie
Berry Delicious Smoothie and Berry Stylish Lipstick for my very purple birthday!

Berry Delicious Smoothie
serves 2 12-oz. mason jars and 1 8-oz. milk bottle

  • 2 cups frozen blueberries
  • 2 bananas
  • 2 cups Bolthouse Farms Green Goodness
  • 16.9 oz. coconut water
  • 5.3 oz. plain Greek yogurt (1 container of Fage)
  • 2 Tbs. apple cider vinegar
  • 2 Tbs. lemon juice


Blend and enjoy!

You will have slightly more than the servings indicated above. I recommend pouring it into a glass and drinking it right away.

Because yum.

Princess Bride
Birthday girl picks the movie! Of course, Princess Bride.


Birthday girl also needed to tackle the laundry... piling it on my table seemed appropriate.
Birthday girl also needed to tackle the laundry… piling it on my table seemed appropriate.

Recipe: Cajun Chicken Pasta (the spicy version)

My favorite food is spicy.

Doesn’t usually matter what the food is as long as “spicy” is a key adjective.

Cooking spicy food is my forte. I am SO. GOOD. at spicy food it’s hilarious and sometime inedible. Whipping up a quick pasta dish with chicken, peppers, onions and a whole lot of Cajun spice fit right into my main event menu.

Here is the spicier version of my Cajun Chicken Pasta.

Cajun Chicken Pasta (1)

Cajun Chicken Pasta

  • 1-2 lb. boneless, skinless chicken breast, cut into 1-inch cubes
  • 8 oz. rotini pasta, cooked to al dente
  • 1 green bell pepper, diced
  • 1 jalapeno, diced
  • 1 onion, diced
  • ~ 1 cup chicken stock or broth
  • ~ 1/2 cup milk or cream
  • 1 Tbs. butter
  • Cajun Spice Mix (see below for homemade!)

Cook the pasta to al dente according to package instructions. Drain and set aside while following the rest of the instructions.

Cube the chicken and toss with Cajun Spice Mix. Set aside.

Dice the onion, green bell pepper and jalapeno and saute on high heat with olive oil in a large cast iron skillet. Dress with salt, pepper and red chili flakes to taste. Once they’ve sweat, push them to the sides of the pan so you’ve got a ring of flavor.



Cajun Chicken Recipe

Add more olive oil to the center of the pan, and then kerplop the spiced chicken right in the middle.

Cajun Spice Mix

Cook until nearly completely done. You don’t want to overcook the chicken, and it’s not done with the heat yet.

Once the chicken is nearly cooked through, add 1 tablespoon of butter about about a half cup of milk or cream to the pasta pot. Toss the pasta on top, and then stir to melt the butter and coat the pasta.

Add the chicken, peppers and onion mix to the pasta pot. Stir to combine.

Use the 1 cup of chicken stock or broth to boil off any yummy bits stuck to the cast iron pan, and then add it all into the pasta pot.

Heat the pot on medium-low, cover and simmer until flavors combine. Kill the heat and let it sit uncovered for five minutes, or until the liquid has thickened.


Serve with chopped green onion, diced crisp bacon or all on its own. Enjoy it while it’s hot and spicy!

Cajun Spice Mix: 2 tsp. salt, 1/2 tsp. fresh ground black pepper, 1 tsp. thyme-dry, 1 tsp. oregano-dry, 2 tsp. paprika, 1 tsp. onion powder, 1 tsp. garlic powder and 1 tsp. cayenne pepper. Add another dash of red chili flakes to kick it up a notch! Makes enough for the recipe above.


Smoothie (3)

#sundaysmoothieprep: Avocado Berry Beet Smoothie


I’m not joking.

There are avocados and beets in this sweet smoothie, and I’m not going to lie. It definitely tastes like beets… but in a good way.

Smoothie (13)

There’s also coconut water in this smoothie, which I tried for the first time – not in the smoothie, just drank some – huge mistake.

It. Was. Disgusting.

Luckily, in the actual smoothie, it’s fine. Can’t even taste it.



Avocado Berry Beet is my new color scheme apparently.

I adapted this from oh she glows’ Pink Power Detox Smoothie, but I didn’t have strawberries, and I needed my celery for a soup I’m making later… so it’s mildly different.

Hence the adaption.

Also, I made way more than four cups.

Like, hilariously more. I filled five of my little milk bottles way past the actual full line.

SO MUCH MORE that I made a mess.

Smoothie (5)

Friggin’ gravity.

Avocado Beet Smoothie
adapted from oh she glows
serves 5 really full 8-oz. milk bottles


  • 2 16.9-oz. containers of coconut water (Maybe not the whole bunch of them.)
  • 2 large organic avocados
  • 4 small organic beets, chopped (I definitely steamed these before blending like she recommends. I don’t have a Vitamix.)
  • 2 cups frozen berries (I used blackberries, blueberries and raspberries.)
  • 2 Tbs. lemon juice
  • 2 Tbs. apple cider vinegar
  • 2 Tbs. coconut oil

Blend and enjoy! Recommendation: Put the solids in before the liquids so you know how much room you’ll have in your blender.

I had about 4 oz. extra (which might have been more had I not spilled a bunch on my freshly cleaned and sanitized counter top). Save to pour over yogurt and granola for a morning snack or, if you’re like me, drink it up as you clean.

Recipe: Honey Sriracha Venison

Now that I’m home for lunch and dinner, I can finally post some recipes! Before Wichita Restaurant Week, my husband and I “grilled” up this new take on Honey Sriracha Beef… with venison.

Remember when I said I had two deer worth of meat in my freezer? Well, I wasn’t joking. I haven’t bought beef yet this year, and I don’t think I’ll need to with the rich, red, clean meat my husband brought home in December.

I imagined slow cooking deer into a delightful barbacoa featured by Tasty by Buzzfeed, but I haven’t quite worked out a time to do it. Instead, I decided to try my luck with honey, Sriracha and soy sauce and grilling indoors.

Venison Recipe

My husband cut the backstrap into inch-ish cubes — mostly because I didn’t want to — and waited for me to mix the marinade, which is really more like a sauce.

Honey Sriracha Deer (1)

Deer Marinade

Honey, Sriracha and soy sauce are all you need for this recipe. And wine — see picture above — because who cooks without wine?

(Note: The wine goes in you, not the sauce.)

Kabob Recipe

I also chopped up an onion and a green bell pepper, dressed in salt, pepper, olive oil and golden balsamic vinegar to grill alongside the meat.

Venison Recipe

Usually, you would want to kabob these nuggets and turn them over an outdoor grill.

When the temperature is 25 degrees F and the Kansas wind is being a mad bro, you don’t really have the option of cooking over open, burning charcoal.

The neighborhood would go up in smoke.

Instead, my kitchen did.

Grill pan
Indoor grill pan doused in olive oil, and I should have used straight vegetable because of the smoke point. Alas!


BBQ tongs
Outdoor grilling tongs because the normal kitchen tongs were dirty and also… those things are Hulk mode. Long as my arm.

And with every fan in the house spinning on high, plus a stand fan aimed at the wide open backdoor, the house was still full of smoke.

Kids, don’t grill indoors.

Even if you’re just using  your stove…

Deer Recipes

Smoke or not, these little nuggets were gold.

Honey Sriracha Deer

  • 1-2 lbs. venison backstrap, cut into 1-inch cubes
  • 2 Tbs. Sriracha
  • 2 Tbs. soy sauce
  • 1 Tbs. honey
  • 1/2 tsp. salt, plus more for the onions and peppers
  • 1/4 tsp. white pepper
  • 1/4 tsp. cracked black pepper
  • 1/2 tsp. golden balsamic vinegar
  • 1 Tbs. olive oil
  • 1 red onion, cut into large sections
  • 1 green bell pepper, cut into large sections


Chop the onion and pepper and toss with salt, cracked black pepper, golden balsamic vinegar (apple cider or white wine vinegar also work in a pinch) and olive oil.

Heat a cast iron skillet with a little olive oil and saute the onions and peppers until they’ve just got a bit of crunch left. You don’t want them to be shmushy.

Salt and pepper the venison, with the white pepper, and then coat it in Sriracha, soy sauce and honey.

Coat a cast iron grill pan with VEGETABLE or CANOLA oil — probably don’t use olive oil unless you have a powerful range hood — and heat to crazy hot.

That pan needs to be hot, hot, HOT — smokin’ before you put the meat on it.

Grill the venison in batches of six to eight pieces to medium rare.* Remove from the heat and set aside.

Once everything is cooked, load the plate with deer and a bowl with the veggies and chow down with your spouse or a friend. Two forks and several napkins required.

*My husband checked both deer to ensure they were healthy, without disease and safe to consume at medium rare. If you have not ensured your venison is consumable at this temperature, please understand that deer is susceptible to the same gut bacteria as beef and needs to be cooked accordingly. 

Aaaannnnd after that lovely note, enjoy!

Venison Recipes