Welcome to the Be Well Family Care Store

Erica's Recipes Featured on Fox 59 Morning News: Zoodles & Morning Berry Smoothie

Zoodles with fried onions, capers and walnuts

Serves: 2-3
Time: 20 minutes


  • 1 large zucchini (or 2 small zucchinis)
  • 1 medium onion
  • 1 cup walnut pieces
  • 1/4 cup capers
  • 1 tbsp. avocado oil or filtered coconut oil
  • 2-4 tbsp. organic goat cheese or feta
  • Sea salt and black pepper to taste


  • Heat medium-size cast iron skillet on medium heat and add oil. When melted, add onion and cook until wilted and translucent (approx. 10-15 minutes).
  • While onions are cooking, prepare zoodles* using spiralizer. Once spiralizer, place in bowl and add salt and pepper to taste. Put aside.
  • Once onions are translucent, add walnuts or caper and fry for approx. 5 minutes.
  • Toss in zoodles and cook until warmed (3-5 minutes).
  • Place in bowl and add goat cheese as needed. Serve.

 *zoodles can be substituted for whole grain pasta or spaghetti squash


Morning Berry Smoothie

Time: < 5 mins
Serves: 1


  • 1 cup nut milk
  • 1/2 cup berries, frozen or fresh
  • 1 tbsp. coconut oil, unrefined
  • 1 tbsp. chia seeds
  • Handful of greens
  • 2-3 sprigs of mint (optional)


  • Place all items in your blender (or food processor) and blend on high until smooth (approx. 30 seconds).
  • Add additional nut milk as needed. Top with coconut flakes. Serve.