Category Archives: Health

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< CHOCOLATE dipped > Protein Milkshake

You know when you create something that you start to crave on the regular. This spoonful of yum is my go to whenever I need to fuel appropriately or satisfy a sweet tooth…enter…
3Backstory: I originally created this for Ian (Chocoholic) Slater … but felt it was necessary to partake in on the addiction. The boy loves chocolate. My goal with this nutrition is to satisfy all the macros with quality carbohydrates, fats & proteins PLUS an abundance of antioxidants from the berries and cacao PLUS not to mention again & again…its delipsch!

{ Literally anytime of day }
Breakfast, yes please.
Dessert, absolutely.
Post workout, most definitely.

This Milkshake not only keeps me satisfied, I get to consume wholesome USDA organic supplementation. You’ll never miss the overload of sugar, fat and empty calories from your traditional milkshake.

1** I believe it is called the Triple Berry @ Publix but every store is different. Aim for a package with berries (avoid bananas, peaches, etc.. for this recipe only).
** You can use cow’s milk, I just prefer the alternative nut milks.
Your goals. Your nutrition. Your choices.
** Protein: I highly recommend Garden of Life’s Organic Plant Protein

{ Smooth Coffee, Chocolate, Vanilla and Energy } Flavor heaven.


Directions: don’t make it complicating, but the layers do matter!

I prefer an On-The-Go Blender or something similar. If you don’t have one, don’t worry…use your regular blender or food processor. Do not use a shaker, unless you enjoy a lumpy-non-blended-shake.

I recommend enjoying by the spoonful…to prolong the flavor & nutrition party. Enjoy as a smoothie bowl too. Either way, your body will appreciate the wholesome nutrition. I will do my best to add some pictures OR if you have a similar favorite frozen beverage comment below or email me your recipe. Mo’ Health Mo’ Better 😉

Another TRI update coming soon AND Recipes inspired by produce from the Delipsch Garden. Cheers to Monday

< GREEN THUMB > update 3

The Delipsch Garden is having a good time.
{ Producing } { Learning } { Sustaining }

When I first started my garden, I honestly had no clue where to start. After conversations with fellow gardeners, suggestions from the fabulous Nini, and trial and error-I have stayed true to my overall goal: have fun & learn a thing or two.
An appreciation I think only comes from mother nature is how forgiving and easy it can be to grow your own produce. Some weeks, I am only able to make it to the garden a few days, but the plants, herbs, flowers, etc. somehow hold strong and still produce. It is so fascinating to me how everything grows so effortlessly (water+sunshine+a litttle TLC) and wa-laa I have produce. Take a look below at the current delipsch bounty.

IMG_0171                                                          SWISS CHARD

IMG_0196                                  Dragon Fruit (not mine, but beautiful)

IMG_0192                            GARDEN OF LIFE (knows how to do it right!)
                                Organic. Natural. Local. RAW. Health.      

IMG_0174                                My Mini Pepper Plant is still going strong!

                                       mystery plant & Greens!

IMG_0168                                                           mmmm…KALE 🙂

IMG_0138                                                                 { MORINGA }

Missed my previous Updates. Click below to catch up to see where it started out.

 { Green Thumb } Update 1

{ GREEN THUMB } Update 2

Garden Fails
About 2 (or so) months ago, I planted some watermelons and honeydew melons. All seedlings planted did really well. Unfortunately, melons need more area than my garden plot and had to be extracted and composted the other week. The vines would cling  together (think tight coils) to the fence or other plants, while the leaves would have a fuzzy/scratchy layer (I know sounds weird) which I am assuming act as protection. They did really well, but were starting to creep there way over other plants and greens. The melons were not producing, just flowering over and over. After asking around and doing a bit of research, melons don’t do as well as one my think in garden plots. If you have space and don’t mind an abundance of vines…melons could be a great addition to your garden. Don’t forget to water often, they are after all mostly water (BUT DELICIOUS) Watermelons and I have a special relationship, oh well, maybe next time…at least I tried!

I started Broccoli/Cauliflower and Brussels Sprouts, the seedlings did not take. We shall see how they do the next go around.

The tomato cages…seem to kill my plants more so than help them. SEE YA NEVER CAGES!

Garden Ants are the devil.

Other than my “fails” (more so knowledge to be fair) the Garden is going strong and producing. Current Produce on the Delipsch Menu:
* CORN (I am from iowa after all-3 stalks going strong)



Don’t forget to check back this week for a TRI TRAINING UPDATE. Cheers, enjoy your delipsch day & night. 

Delipsch in Print { Key West Pinks }

Delipsch is in print! You can pick up your copy featuring our ocean’s bounty at your local distributor or contact KeysStyle for more info. OR access it online, CLICK HERE for the PDF version (featured on page 52).

Savory Sweet & Spicy { KEY WEST PINKS }
>If you have enjoy Shrimp, your taste-buds will appreciate this post<
IMG_1793keysstyle ad2
With Delipsch Recipes comes nutrition and food knowledge.
-Did you know why Shrimp of the Florida Keys’ waters are pink?
…due to the coral reef.
The Gulf of Mexico supplies about 25% of the national consumables and the rest is largely imported from Thailand, Vietnam, China, Ecuador and Brazil.
…MORAL of the above>>>BUY LOCAL, unless you enjoy consuming pesticide filled rubbery lifeless objects that are supposed to be “fresh” shrimp.
-They are nutritious and delicious.
…1 serving (about 4 oz.-5 shrimp) delivers 80 calories, 18g protein, 1 g fat.

The perfect Appetizer for your next party or gathering!


Cajun Shrimp & Sweet Potato Bites with a Honey Lime Vinaigrette

For the Vinaigrette: mix in small bowl
2 T. Honey
2 T. Dijon Mustard
1 T Lime Juice
1 T Coconut Oil (Can sub EVOO, Canola)
Pinch of Salt & Pepper
Zest of Lime (optional)


1 Medium Sweet Potato 
6 Key West Pink Shrimp
Cajun Seasoning 
Oil: Coconut, EVOO, or Canola


Preheat Oven to 350
-Slice 1 Medium Sweet Potato into ¼” Rounds.
(You will need 6 Rounds)
-Bake for 20 minutes, Flip (lightly drizzle with olive oil, salt), bake additional 5 minutes.
-Meanwhile, season 6 (peeled) Shrimp with Cajun Seasoning.
-Heat a skillet over medium heat, add 3-4 T of Coconut Oil to the pan.
-Sauté Shrimp for about 3 minutes on side 1, flip and sauté for 2 minutes on side 2.
-Place 1 Cajun Shrimp on each Sweet Potato round, then drizzle with the Vinaigrette.
Serve and Enjoy!


**This recipe can easily be doubled or tripled, adjust cooking times as needed.
**IF you are allergic or sensitive to Shrimp (Shellfish) you can SUB Chicken or Pork Loin OR if vegetarian/vegan SUB in a Portabella Mushroom.
{ This recipe is versatile and easy when prepped } Enjoy and if you decide to make the recipe yourself, tag #delipsch on your social media outlet or send me a message/comment!
Cheers to Friday and to staying healthy and fit. Till next time, enjoy your delipsch day!