White Wine Dijon Chicken Salad Cucumber-wiches

This clean eats lunch is crispy, crunchy, fresh, and flavorful! I snacked on this light lunch while doing a bit of light reading on my balcony today— and, let me tell you, it was oh-so-good! This nutritious version is so much tastier (and healthier!) than the traditional mayonnaise-loaded variety that’s usually served up on overly-processed bread. Enjoy this one guys!


White Wine Dijon Chicken Salad

Serves 4

2 pre-cooked boneless skinless chicken breasts, roughly chopped

1/2 cup plain nonfat Greek yogurt

2 tablespoons red onion, diced

2 tablespoons purple basil, chopped

1 tablespoon white wine vinegar

1/2 tablespoon dijon mustard

1 teaspoon Flavor God seasoning, Garlic Lover’s flavor (Mrs. Dash Garlic Herb works too!)

sea salt and black pepper to taste

Place all ingredients in a food processor. Process together until thoroughly combined! Serve on cucumber slices with chopped cherry tomatoes, fresh avocado chunks, or homemade pico de gallo! YUM!

Imperfectly Perfect… Or Is It Perfectly Imperfect?

I’ve been listening to a book on Audible lately— “How to Be an Imperfectionist” by Stephen Guise. I don’t think it’s any secret that I’m a perfectionist. In fact, I’ve posted about it previously… here. I’m not perfect. No one is! You know that; I know that. But at the root of perfectionism is the fear of failure— fear that the world will confirm our deepest, darkest fears that we aren’t good enough.

But we CANNOT let it paralyze us. We can’t let the fear of being less-than-perfect prevent us from pursuing our dreams, chasing our ambitions, and putting things out (however imperfect they may be) into the world. I used to tell myself that my perfection was an asset that helped me succeed. Of course, the desire to do things as best as possible has helped me become the successful person I am today. But… it’s also held me back at times too.

I recently released an e-book. I wrote it in under a month. It’s not perfect by any means. I’m sure there are typos. I wish it were available in print. Bottom line, it’s not perfect… but it IS something. And that is a huge, huge accomplishment. How many people can say that? I could have let the fact that I wouldn’t have enough time to “perfect” it hold me back from putting it out there into the world… but I didn’t. I did it. And, for that, I’m proud— as much as I’m proud for having written the book in and of itself.

I’m trying to apply my newly-found imperfection to other endeavors as well. I’ve gotten so many questions about why I don’t post more videos, and— trust me, I’d love to!— but the fact that I don’t have a “good enough” video camera or that I’m a bit of a techno-boob when it comes to video editing… has held me back from posting all of the nutrition advice & training videos that I’d like. Well… no more! My iPhone camera might not be the best… but it’s better than doing nothing! That is my promise to you.

Somehow, someway… I will perfect this imperfectionist thing! 🙂


Muddy Melissa

Cinnamon Apple Coconut “Proatmeal”

Are you hungry for the perfect clean eating Sunday brunch that’s quick, easy, yet scrumptious? Well— here it is! This protein-packed oatmeal is the ideal mix of sweet, savory, and crunchy… so good you’ll think you’re eating apple pie for breakfast! And the best part? It’s ready in under 5 minutes! Score! Enjoy this one guys!


Cinnamon Apple Coconut “Proatmeal”

Serves 1

1/2 medium apple, roughly chopped

1/2 cup water

1/2 cup instant oats

1 cup unsweetened cashew milk

1 scoop protein powder, vanilla or unflavored

1/2 teaspoon cinnamon, ground

1/4 teaspoon ginger, ground

1/4 teaspoon nutmeg, ground

1/4 teaspoon cloves, ground

3-4 packets stevia to taste

1 tablespoon coconut flakes, unsweetened

In a pot, simmer chopped apple bits in water over medium heat until tender enough to easily pierce with a fork. Drain. Add in cashew milk and instant oats. Reduce heat to low, and cook 1-2 minutes until most of the liquid has absorbed. Remove from heat, and add in remaining ingredients— except for the coconut flakes. Stir together until well combined. Top with the coconut flakes just before serving. Delish!

Ginger-Caraway-Coconut Crispy Baked Chicken Breasts

Caraway seeds with their anise-like aroma are often overlooked in the kitchen… unfortunately! These little wonder seeds are packed with a unique fragrant flavor… not to mention the countless health benefits! Caraway seeds are notorious for combatting against indigestion by acting in the body as a carminative—  which is a substance that prevents the formation of gas in the gastrointestinal tract. For years, they’ve been used as a natural substance in herbal cooking and in Ayurvedic medicine. Give this delicious little seed a whirl with this simple yet tasty recipe!


Ginger-Caraway-Coconut Crispy Baked Chicken Breasts

Serves 4

4 chicken breasts

1/2 cup oats

1/2 cup coconut flakes, unsweetened

1/2 teaspoon ginger, ground

1 teaspoon caraway seeds

2 egg whites

1 lime, juiced

Preheat oven to 375 degrees. In a bowl, whisk together egg whites and lime juice. Coat chicken breasts fully in the egg-lime mixture. Meanwhile, in a food processor, combine oats, coconut flakes, ginger, and caraway seeds until coarsely ground. Transfer to a bowl, and dredge the chicken breasts in the mixture. Arrange on a baking sheet, and bake for 20-30 minutes (depending on the size of the chicken breasts) until the chicken is no longer pink. Enjoy!

My First Cookbook is Now Available!

Well… it’s been a lot of hard work— but it’s finally done! My first cookbook is now available for sale on Kindle, iBooks, and Nook. Don’t have a tablet? Never fear! Kindle has a download for PC and Mac that allows you to read e-books on your desktop! If you need to get your hands on a print version… drop me a line at muddymelissa@gmail.com! I am looking into print publishing, but I want to make sure there is enough demand before pursuing it. I can’t wait for you to try these yummy— yet easy— 25 5 ingredient clean eating masterpieces I’ve compiled for you guys! From steak fajita rollotinis to proscuittio wrapped maple dijon ham skewers to pina colada chicken burgers… this cookbook is filled with some seriously delicious clean eats! Gobble it up guys! Links to purchase are below.


—> Kindle

—> iBooks

—> Nook

Styling Soup is Serious Business!


Well— it’s two days before the release of my e-book. It’s been a lot of fun… but also a lot of work! The one thing I’ve learned is this: you can’t just slap a burger on a plate, take a couple of pictures of it, and expect it to look delicious. No matter HOW delicious it actually is. Even if your mouth is watering as you take the picture— your mouth might not be watering when you look at the picture’s results.

There are whole careers devoted to this. Food photographers and food stylists. Food stylists! That’s a thing. A real thing. Before embarking on this endeavor, I certainly didn’t know that. It gives me pause for thought. When we’ve got people brushing on oil to capture that juicy glisten of a burger and placing herbs with tweezers on a plate piece by piece… how do people fare in all of this? No wonder we’re a nation plagued by insecurity. When we look at a picture of a human being in a magazine and we think “geez, I wish I looked like that.” Hell, not even our food looks like “that.”

But I’m just little old me. No food photographers, no food stylists, none of that stuff. I’m just a gal cooking stuff that I think tastes good (hopefully it looks good too), capitalizing on the advice of my favorite photographer (my mom!) and trolling photography blogs for handy tips. My entire photo shoot of me? It took less time than photographing each one— JUST ONE—of the dishes in my upcoming e-book. Heck, before this I wasn’t even using a “real” camera. Just my iPhone (no more of THAT, let me tell you… why didn’t I invest in a camera ages ago?!).

But— it’s been a labor of love. I can’t wait for you guys to see the results. I’ve handpicked my 25 favorite 5 ingredient delicious and nutritious recipes (all clean eating, of course!). From apricot glazed jumbo scallops to Korean kimchi beef burgers (shown above!), these recipes are all quick, easy, yet delicious to help bring clean eating to your daily life in the tastiest way possible. I really, really hope my hard work has paid off and that you all enjoy it.

Two days left! Get it this Saturday— 7.23!


Muddy Melissa

P.S. Thank you for all your love, support, and encouragement guys!

Green Chile Creamy Chicken Enchiladas

Green Chile Creamy Chicken Enchiladas (serves 6-8)

6-8 whole grain tortillas (I like the sprouted grain tortillas the best!)

2 lbs shredded buffalo chicken (see recipe below)

1 cup plain nonfat Greek yogurt

2 4 ounce cans diced green chiles

1/2 tablespoon homemade taco seasoning (see recipe below)

Optional: veggies! Load these up with peppers, onions, zucchini, tomatoes, and more!

Chicken Enchiladas

Preheat oven to 350 degrees. Fill each tortilla with buffalo chicken and optional veggies. Roll up and arrange in a 9×13 inch baking dish. In a bowl, mix together green chiles, greek yogurt, and taco seasoning (if you like it HOT, feel free to add more seasoning and/or some dashes of hot sauce). Spread over top of the enchiladas. Cover with foil and bake at 350 degrees until browned— about 20 minutes

—> Please note: if you want to keep this dish CLEAN and HEALTHY, don’t just grab any old tortillas, okay?! Most are loaded with bleached white flour, heavily processed ingredients, sugar, and more. Take the time to read the label and make a smarter, better choice on whole grain tortillas!

Crockpot Shredded Buffalo Chicken (6-8 servings)

2 lbs chicken breast

1/2 a bottle of hot sauce

In a crockpot, arrange chicken breasts (you can use fresh or frozen). Cover with hot sauce (for me, this is usually 1/2 a large bottle). Cook on low while covered for 4-6 hours. When done, chicken should be tender enough to easily shred with a fork. This is GREAT to bulk prep for buffalo chicken salad, buffalo lettuce wraps, chicken tortilla soup, and so much more. Enjoy!

Homemade Taco Seasoning (This should be a cupboard staple!)

1 tablespoon chili powder

1/4 teaspoon garlic powder

1/4 teaspoon onion powder

1/4 teaspoon crushed red pepper

1/4 teaspoon oregano

1/2 teaspoon paprika

1 1/2 teaspoon cumin

1/2 teaspoon sea salt

1 teaspoon black pepper

Mix all ingredients together thoroughly. Store in a sealed container— use this on chicken, fish, veggies, and more!

Come See Muddy Melissa at Yoga Fest!

I’m excited to announce that Fighter Fitness will be a part of this year’s One Whirl Yoga Fest at Point State Park! Stop by on Saturday July 23rd between 6 am and 4 pm to visit your favorite personal training badass and clean eating queen in the midst of all the amazing yoga events, delicious food vendors, and awesome fun to be had! Bonus: everyone who stops by to see me will receive a FREE e-book! Details to come!


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