Summer Post-Workout Recipe: Blackberry Basil Smoothie



Yeah! Thanks, Barre3! If you missed it in their instagram stories, I got you covered. Scroll below for the full recipe! But if you feel like witnessing my first ever Instagram Stories video, it's a hoot to watch me on camera (talk about vulnerable firsts) and you should go check it out. 

This recipe is THE PERFECT post workout smoothie, not to mention, super refreshing for those hot summer days and when you're short on time.


  • Protein (protein powder)
  • Fat (coconut and avocado)
  • Fiber (spinach and greens)
  • Electrolytes (coconut water)
  • Antioxidants (blackberries)
  • anti-inflammatory (basil and bee pollen)
  • Fights free radicals (basil and bee pollen)
  • Supports a healthy gut (basil and bee pollen)



  • 1 serving protein powder (we suggest collagen protein or your favorite plant-based protein)
  • 6-8 oz. coconut water
  • 1 cup frozen berries 
  • 1 handful spinach or your favorite leafy greens
  • 3-4 fresh basil leaves
  • 1 Tbsp. unsweetened shaved coconut
  • 1 Tbsp. flax seeds
  • ¼ – ½ avocado
  • 1 Tbsp. bee pollen (*optional)
  • ¼ tsp. cardamom (*optional)


  1. Combine all ingredients in a high-speed blender, and whir away until smooth.

Need a Tip for quick and Easy Smoothie Making?

Place all ingredients of your smoothies (except for the liquid) in a mason jar, ziploc, or airtight container and pop into the freezer. When ready for your perfect post-workout smoothie, open the freezer, toss the contents of the mason jar into the blender along with recommended liquid and blend.


And if you still haven't downloaded the Super Shakes Guide, it's your easy guide to making a perfectly balanced smoothie every single time, no matter what ingredients you have on hand. Snag it here!

If you whip up this delicious smoothie, take a picture and post it on Instagram with the hashtag #barre3anywhere and #rwfeats and let me know what you think!

The 6-Minute Egg

I've always had a love for hard boiled eggs, mainly for the convenience on my crazy days on top of the fact that eggs are protein packed and high in nutritional value (hello omega-3's, vitamin A and D, B vitamins, selenium, zinc, iron, copper and choline!)

In recent years, I've grown tired of the dry hard boiled eggs and have turned to SOFT BOILED EGGS and sometimes even a touch medium if I know I'm going to be eating them in the car and on the run. The perk, a golden milky center that's perfect for soaking up my maldon salt and doesn't leave me reaching for a drink to swallow it down. 


  1. Bring a medium pot of water to a boil. Carefully add however many eggs you desire. *You can make a big batch for the week to plan ahead or simply just a few for your next meal.
  2. Set a timer for 6 minutes. When the timer is up, use a slotted spoon to transfer to an ice bath.
  3. For a less-runny yolk, yet still super creamy that you can easily slice for toasts, set your timer for 7 minutes. For a hard boiled egg, set it for 8. But trust me, just try the 6.


The only frittata recipe you'll ever need

Running With Forks Frittata

One pan, easy and fast, and packed with a bounty of nutrition. Frittatas are my go-to for eggs when I'm entertaining friends and also one of the easiest things for having healthy breakfast on hand in the morning. Make it on a Sunday and have a delicious go-to Monday, Tuesday and Wednesday – unless you have a giant family an big eaters and it might not even make it off the table – so worth it, regardless. These one pan winners are packed with protein and veg and ideal for using up any leftovers you might have in the fridge.

Master the basics and then get creative.  Here are my frittata rules:

  • 1 dozen eggs : 1/2 c dairy
  • well-seasoned 8-10 in cast iron skillet for a dozen eggs or more (less eggs for this size will result in a thin, dry frittata)
  • well cook all ingredients first
  • 350 degrees, 20-30 min

Here I made my favorite spring herb frittata.  We are starting to see more and more nutritious green vegetables which makes me want to put them in everything. And that's what I did here.


Prep Time: 10 mins | Total Time: 40 mins | Serves: 6-8 


  • 12 farm eggs

  • ½ c coconut milk (or heavy cream if ok with dairy)

  • 1-2 Tbsp olive oil

  • 1 medium leek, halved and thinly sliced

  • 1 medium zucchini, halved and thinly sliced

  • 2 cups shiitake mushrooms, thinly sliced

  • 12 stalks asparagus, 1 inch pieces

  • 3-4 Tbsp chopped parsley

  • 2-3 Tbsp dill, chopped

  • 2 Tbsp chives, thinly sliced

  • ¾ c shredded fontina or dairy-free cheese such as daiya

  • Salt and Pepper


  1. Preheat oven to 350 degrees.
  2. Heat a cast iron skillet or deep sauté pan or over medium high heat. Once hot, add leeks and a small pinch of sea salt and sauté until softened. Add mushrooms in a single layer and brown on each side. Once mushrooms are cooked through, add zucchini, asparagus and a small pinch of sea salt to season and cook until just softened. 
  3. Meanwhile, in a large bowl, whisk eggs, milk, parsley, dill and chives. Stir ½ c cheese into egg/herb mixture and season with sea salt and fresh cracked pepper.
  4. Pour egg/herb mixture over sautéed vegetables, shaking pan to distribute (do not stir) and sauté for 5 minutes until edges are just set.  Sprinkle ¼ c shredded cheese over the eggs and place in oven for 20-30 minutes or until beginning to brown on top.
  5. Remove from oven, let cook slightly and top with fresh spring herbs to serve.  

A Sunday for Pancakes

Running With Forks Pancakes

I love Sundays for their silence.  For the morning light that creeps in through the blinds, the ability to nestle in the sheets a bit longer and regenerate and the extra time to sit with a cup(s) of coffee and make something simple, yet delicious.

I extend the last few sips of my coffee for as long as I can, which means I'm still working on the cup from breakfast this morning as I sit down to type, not to mention in a new favorite mug that has a skateboarding cat riding a path into the mountains, next to a lake surrounded by trees and under the big sunny sky. New staple mug. 

After devouring our pancakes, we kept repeating that this really was "the best pancake recipe ever" and I realized I should probably not keep those things to myself, but share them with you and let you experience their deliciousness as well. I hope you find as much joy in them as we do on a lazy and glorious simple Sunday morning. 

Best Pancake Ever


  • 3/4 c heavy cream, milk or nut milk
  • 2 tbsp apple cider vinegar
  • 1 c all-purpose flour or gluten free all-purpose flour
  • 2 tbsp coconut sugar or organic cane sugar
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1 large farm egg
  • 2 tbsp melted unsalted butter
  • 2 tsp vanilla extract
  • dash of cinnamon
  • extra butter for cooking


  1. In a medium bowl, combine heavy cream or milk and apple cider vinegar and let sit to sour.
  2. In a small bowl, combine flour, sugar, baking powder, baking soda and salt.
  3. Add egg to heavy cream, melted butter, vanilla and cinnamon and whisk to combine.
  4. Slowly combine cream into flour and gently whisk until smooth consistency. 
  5. Add a dab of butter to hot cast iron skillet.  Once melted, using an ice cream scoop, measure one full scoop of batter and pour into center of pan and let sit.  Once bubbles form, quickly flip.  After 30 seconds, use the back of the spatula to gently press and cook until lightly browned on both sides.  
  6. Add another small dab of butter and continue with remaining batter.
  7. Finish with your personal choice of powdered sugar, maple syrup, honey and yogurt, fruit compote, etc.  Possibilities are endless, but I like to keep it simple and sweet.



Did you say Biscuits?

Running With Forks Homemade Biscuits

They weren't kidding..."the most achievable morning biscuit." I'm in love with Sunday Suppers and their magnificently beautiful cookbook. I woke up knowing I wanted to flour my hands and have a lazy Sunday morning in the kitchen and what better way than a soul-satifying, comforting and SIMPLE recipe of sausage and gravy over homemade biscuits.  It's not the sort of breakfast you'll have every day, but it's all about balance and enjoying the simple pleasures, right?  Couple that with a long, slow roast of coffee...that's how we do it in our house (as long as an adventure is not awaiting us). 

Homemade Biscuits with sausage and gravy


  • Homemade Biscuits (recipe in the Sunday Suppers Cookbook)
  • 1 lb organic pork breakfast sausage
  • 1 tbsp Irish butter
  • 1/4 c all-purpose flour, plus more
  • 1 c heavy cream
  • kosher salt and fresh cracked pepper


  1. Heat a large skillet over medium high heat.  Add sausage and break into a few large chunks.  Brown each side of the pieces and then using a spatula, continue to break up the pieces as it cooks until meat is browned all over, thoroughly cooked and broken into smaller pieces. Remove meat from pan and set aside on a plate.
  2. Melt butter in pan and add flour, whisking continuously, until a thick paste forms.  Slowly whisk in half of the cream until it thickens and is a smooth consistency.  Add more cream or flour until desired consistency and amount is achieved (you can also use additional water as a thinner).
  3. Fold sausage back into pan to combine with the gravy.  Season with salt and a generous amount of freshly cracked pepper.
  4. Halve the biscuits and arrange desired amount of sausage and gravy over bottom half of biscuit.  Add another twist of fresh cracked pepper and finish with the biscuit top. BON appetit!
Running With Forks Making Biscuits
Running With Forks Biscuits and Gravy