What I eat In a day // Healthy & Easy Recipes // Tips on where to start

Hi my loves, I have a very special WIEIAD for you! I’ve been working closely with Mia (@gatherednutrition) to try out some of her amazing recipes and have fallen in love with them! We are going to be hosting an Instagram Live Q&A on Monday 12/13 to answer all of your health and nutrition related questions. Comment below any questions you have for us!
xoxo
-sc
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Recipe by: @gatherednutrition (www.instagram....)
Southwest Chicken + Sweet Potato Bowls (Makes 2-3 Servings)
1 lb chicken breasts, cut into strips
2 large sweet potatoes, cut into wedges
1 large bell pepper, cut into strips
¼ cup avocado oil
1 packet taco seasoning
¼ tsp salt
¼ tsp black pepper
Cilantro Lime Tahini Sauce
1/4 cup tahini
1/4 cup filtered water (more, as needed to thin)
1 jalapeño, stem and seeds removed (use ½ for less spicy or skip the jalapeño if you don't like spice)
Juice of 2 limes
1 tbsp olive oil
Handful of fresh cilantro
1 cup baby spinach
1 garlic clove
Salt and pepper, to taste
For the base:
Spinach or romaine
¼ of an avocado
1. Preheat Oven to 425°F and line a large baking sheet with parchment paper.
2. Mix seasonings and olive oil together. In a large bowl, add potatoes and peppers,
toss with half of the seasoning mixture. Spread on parchment-lined baking sheet.
3. Add chicken strips to same bowl; mix with the remaining seasoning mixture. Add to pan.
4.Roast for 25-30 minutes, until chicken is cooked through and potatoes are cooked to your liking.
5. Meanwhile, make your sauce by adding all ingredients to a blender or food processor. Blend until a creamy sauce forms. Taste and add more salt or pepper
if needed.
6. Serve your bowls with a base of spinach or romaine, black beans, the roasted veggies and chicken, and drizzle with the cilantro lime tahini sauce.
Chili Recipe:
www.ambitiousk... - I added hot sauce instead of cayenne pepper! Toppings, I do dairy free cheese

[@shannacollins4819]

Take a shot every time Sami says “ur girl,” haha! Loved the video! ❤️

[@samiclarke]

Haha thank you!

[@galelimelech2868]

Life changing flowers tip: put some bleach and sugar in the vase with the water and when you change the water add those two things again. My huge bouquet lasted me over 3 weeks that way! Have you tried Aldi’s gf white bread before? Super delicious and large slices!

[@Emily_Rochelle]

Your energy is so light and comforting 🤍

[@samiclarke]

Thank you!

[@louisegriffiths4882]

I love your what i eat in a day vids they have really helped me understand what foods the body needs xx

[@samiclarke]

I'm so happy!

[@giannadicicco3628]

changing the water everyday is something my grandma swore by! also we used to ALWAYS press our flowers when we were done or dried them out to keep! now that she has passed it is one of my favorite memories! esp because these flowers are meaningful to you i would dry/press them!!

[@kaylasharick]

I worked in a Flowershop- when the water looks cloudy, pour it out, swish your hand around inside it to clean it out and rinse it really well, then rinse off the stems that were in the water and pull off any leaves that will be in the water(they just break down and make slim) and trim 1/2 inch off the ends again because they “heal” and don’t take in as much water, and then add fresh cool water and flower food if you have it, stir then add your flowers! I do this as needed, once a week. And some types of flowers like lilies and roses have shorter vase lives then say a carnation which will last twice as long.

[@daniellemariah3483]

I change the water every day and when I do, I also rinse the bottoms of the stems. I then trim the stems a little bit every few days. I feel that washing the stems helps a lot with them last longer.

[@jetmirebajramali1011]

Lovely Helpful Video Sami :). Tip for the flowers to last longer: Change water frequently and add some sugar in the water, in this way flowers will feed themselves and last for long!

[@Kendra.romanick]

Girl thank you for always posting great videos. You keep me so motivated and actually turned around my whole life in a healthier/ loving way. FORM is truly such an amazing platform and I’m so grateful you created it for us! 💪🏻

[@samiclarke]

You are so welcome!

[@NikeetaMelwani]

I literally get SO HAPPY when I see a new video from you. You motivate me to push toward feeling and looking healthier and I'm so grateful for that! :)

[@samiclarke]

Love that!

[@Marissa-ys4qp]

Sometimes flower bouquets come with flower food, it's like a small packet of powder. Of course the flowers will die, but the food will help it last longer. You just put it in the water in the vase with the flowers so hopefully this helps.

[@samiclarke]

Good idea!

[@noeliacaceres6208]

I just want to say thank you for this because it's really hard to eat at home because I swear I can't eat two pieces of bread for breakfast because my mom will say it's too much... This makes me happy that I can keep eating the good stuff and not feel bad about it!

[@emilia-sq1cy]

This looks so yummy! I do love a nice avo toast! I do agree that there’s so many diets out there and it always seem tough to decide whatever you’re doing is “”right””.

[@samiclarke]

I agree!

[@maple_vanilla]

I love avocado toast too but they go bad so fast 😫

[@mariannabarletta8285]

what about a video about new healthy habits you are trying to start this year?! or habits you want to keep or even get rid of this year? love your videos Sami!!

[@lilol902]

You look amazing 🤩 you’re shining girl and love how balanced you’re with your diet 🤍

[@leahhicks4658]

If you cut the stems diagonally every time you change the water it will help flowers last longer! Love your videos :)

[@iamgiuliaguerrieri]

This video made me feel so wholesome! Thank you, Sami! Helping me heal my relationship with food :)

[@kaylabruner1045]

I'm applying to grad school to be a dietitian & I'm so glad you mentioned Mia!! She looks amazing

[@samiclarke]

She's amazing!

[@shadiabarake493]

Love your channel Sami, you're so humble and chill and always provide great value with your new recipes

[@cristinaaa11]

Omg mia and u are literally my faves!! Excited for this collab

[@chloeeboswell]

also, love you with my whole heart sami!!! me and my boyfriend LOVE you & JT and your story ♥️ congrats on all your accomplishments, you are an inspiration!!

[@samiclarke]

Thank you!

[@missa1959]

Every other day Change out the water and recut stems!!! And keep flowers out of direct sunlight, hope this helps!!

[@kendramalcolmson3355]

Talk about perfect timing I’m making my grocery list! Love the video Sami, have a wonderful day🤍

[@annecousineau5228]

For the flowers, it depends on what type you’re getting! Flowers that don’t last long are; Roses, wild picked flowers, Ranunculus etc. Flowers that do last long are; Carnations, Lilies, Peonies, Sunflowers, Chrysanthemums etc. (Carnations are probably my favourite!)

[@majabacko5978]

Hy😊. About the flowers: change the water every 2 days and cut them a little bit after 4,5 days,they will last longer.

[@leazimmermann1984]

To make your flowers last longer , trimm the ends when you change the water

[@tahliabrown9497]

nothing can beat avo on toast. my number one fav meal now because of you! xoxox

[@nancypenaloza974]

The Dinner Looked So Delicious 😋. Sami For The Flowers 🌸 I Like To Add Fresh Cold Water and 2 Ice cubes So They Can Last Longer Especially During The Summer When Is Hot But Also, Works For The Cold Weather As Well. 👍👍🙌🙌✨✨👍👍

[@samiclarke]

Great idea!

[@asmaa_vlog_85]

When I get a notification that you have uploeded a video, my happy time begins 📸❣️🍊♥️🥳.😘🥰🤩❤️ Happy Christmas 🎄⛄

[@samiclarke]

Thank you!

[@coralakey]

Alum Powder keeps flowers alive! When I did events for a living I would also add Sprite to flowers - sugary water boosts their lifespan

[@samiclarke]

Thank you!

[@laurarush501]

I absolutely love Avocado toast my favorite breakfast every morning and never get sick of it

[@ved3113]

Why do you only take 3 bites of the brownie and kept it back? Was it you controlling yourself? You didn’t feel like eating it or were you in hurry? This is random but I was just wondering because cause if it was me I would just eat the whole thing and go for my walk lol

[@AshleyHernandez]

love to see you thriving

[@Styledandorganized]

Take a shot every time Sami says “your girl” 😂

[@janiceboland5105]

Hi Sami, I just joined your channel. You’re so inspiring, so beautiful inside and out! Congrats on your engagement ❤️

[@mulanganetshiavha6437]

My absolute favorite type of videos love to see that❤❤🇿🇦

[@samiclarke]

Yay thank you!

[@MsEliteMAC]

distilled white vinegar for flowers! make them last longer

[@kit0k0]

That’s like 1200-1400 calories worth of food. That + working out, will put you in a calorie deficit. That’s great if someone wants to lose weight, you will definitely lose weight depending on your height (let’s say 5’4 and above). But if you don’t want to lose weight and you just want to eat normally and maintain your weight, I’d suggest adding about 300 calories (e.g. maybe 2 more snacks or bigger portions or another portion of meat to one of your meals). This comment isn’t for you, this comment is for someone who might try to emulate this- they might find themselves feeling hungry, which makes sense.

[@samiclarke]

I'll chat with Mia about this!

[@adrianaluciani_]

I eat over 2k and struggle to gain weight

[@sharanyan2316]

I absolutely love having eggs for breakfast! Love these recipies. ❤

[@jordynsophiamakeup]

My mom taught me this: Refrigerate the flowers overnight because you aren’t looking at them in your sleep anyway & change water.

[@fitsandfood9653]

You skin is looking so good!! Would love another update soon

[@NiloSeffo]

You’r amazing haha, chocolate and Tea is the best! Need the green sauce recipe, where to find? 😍

[@Isabella-vm3ir]

I love your videos!!!!! That tree looks beautiful!!!!

[@samiclarke]

Thank you!

[@lottevanhecke]

all goods are healthy. BALANCE IS THE KEY TO HEALTH

[@samiclarke]

Balance!

[@jamiecee4960]

Put Aspirin in the Flowers. It will help them last longer. They are so pretty.🙂 Ninja Foodi are wonderful to have. Air fryer. Plus pressure cooker and other things.🙂 All the meals looked yummy.

[@brittneydelpey7409]

But a bit of vodka in it! My mom learned about it when she was in interior design school

[@iriszhang4375]

Thank you for sharing! I love Mia's recipe, especially the gluten-free yogurt bagel!

[@leendehaes6876]

I would love to know whether it's "bad" to eat carbs three times a day

[@annaschusser9661]

the number of times you say "you're girl" haha! xx

[@juliamichalopulos4088]

THIS!!! Sami for the love of god please try to limit the amount of times you say "your girl" its painstaking

[@samiclarke]

It's my thing!

[@artificialintelligencejourney]

Highly valuable tips, very helpful to start the year off right!😉

[@rachelelizabeth8971]

Ah you are such a good motivator of taking care of yourself!! I love ur videos so much:)

[@jackiek4159]

Obsessed with your meal ideas girl! You are looking stunning as always too! 😍💞

[@nakjon]

You can go on Amazon to find packets of food for fresh cut flowers. They'll even have them at Target or something. I love love LOVE fresh flowers and want them to last along as possible

[@samiclarke]

Thank you!!

[@isabellamarieinteriors]

Trimming the stems at an angle every couple of days!🌷 xx

[@sofiajamss9321]

I love these types of videos!! ❤️❤️

[@emmaschill2185]

I loved the video and the little dance moves before dinner :)

[@lisaedwards5797]

Just came Across your channel and excited to look at more videos! Love the meal ideas! Always looking for fresh ideas!!! Also- love the glasses you use!!! Where did you get them and your water bottle? Always fun to drink sparkling water as a ‘fun’ drink in a fun cup!!!!! Thanks again! ❤️

[@keishajlewis1986]

This is motivation...love it!

[@fabiolatenzesanchez9468]

for the flowers to have a long duration need to add some ice cubes to the water trust me it works

[@samiclarke]

Such a great idea!

[@mayatanner3587]

Hey Sami, quick question: Do you think you could post a link for the Peasant Loaf bread? I couldn't find it anywhere.

[@avaahanchi339]

I would like to hear about does calories really matter? And should we focus more on calories or the ingredients in our diet?

[@samiclarke]

Adding it to our list!

[@awquerida7602]

Ay, that gorgeous engagement ring keeps blinding me. I love when you do cooking videos especially showcasing new products.

[@samiclarke]

Thank you!

[@shiratamler1859]

love the little kitchen dance girl

[@AlissaintheCity]

Yummm I need to try that cilantro tahini sauce! Looks delicious!!

[@alexislazenby5667]

What do you use to make your coffee? I’m January i’m going dairy free & im so excited to start this journey! But very nervous haha! i love coffee & i don’t know which ones to use that’s clean or just good. Also dairy free creamers

[@leslieblack4952]

I would love to hear about some of the best foods to eat as a very active dancer. I struggle with irregular periods, and I wish I could be more regular because it really effects your energy levels when you don't.

[@samiclarke]

Great question!

[@anishakaura701]

Please do an updated skincare video - your skin is glowing!

[@heatherfreeman7095]

Hi! Where was the baked goodies Alyssa got for you from?

[@maple_vanilla]

I'm just wondering where to begin but I'm realizing I have to basically buy an entirely different fridge full of food. I basically live on frozen air fried French fries right now lol

[@polinachekurenkova]

Sami, wanted to know your opinion on counting calories? How to stop counting calories (counting them about 2 years), start listening my body and be in the same fit?

[@oliviakaplan8395]

Question! How to create balance in diet and working out when dealing with a chronic illness flare up…especially while dealing with college dining halls

[@katerinadimova6334]

You have an international fan. Greetings from 🇲🇰

[@susannap.strydom3687]

Love these videos! Would also love to see your weekly workout routine for some inspo

[@thelyonssharewellness]

All looks delicious and I've never seen that gf bread - will have to look out for it! Just posted my own WIEIAD ... so fun to make them :)

[@alexivy5097]

Love your what I eat in a day videos 😊

[@sarah-gs6fk]

Your skin is looking amazing!!!

[@hilarywinters9645]

Love this! Where did you get that plate you put the egg and avocado toast on?!

[@sholynvanberkel9468]

Add olive oil to your avo on toast it is revolutionary 😍😍

[@ustasheatenn]

For Mia: how can you figure out what your body is truly craving? Like if I’m craving a donut, I know sometimes it’s like, okay just eat a donut, but sometimes I want a healthier option, I just don’t know how to feed that craving, if that makes sense?

[@oliviagiguere9865]

Question for Mia : Can it be harmful/ bad to eat too many fruits and veggies in a day and to replace complex carbs with these for example ?

[@samiclarke]

Sounds good!

[@jbanz7352]

How long did it take for u to clear your skin completely from eating different? I have been on the same diet as you and got my food sensitivities checked out as well as hormones and I’m still breaking out a little I did see a big improvement tho

[@babakoehler]

Hi sami! Love your content 🥰🥰 what camera do you use for these vlogs? Flawless 👏🏼

[@amanizarroug6340]

The dress! 🔥 Where did you get the brown dress? Would love to know!

[@gabbymckinney5354]

Definitely got some great recipe inspo!! Is your blender that you used for the sauce linked somewhere ??? )

[@emilyhazeltine8825]

You're literally my favorite human

[@samiclarke]

Thank you!!

[@renzandregadista8013]

I'll be glad to know some tips on how to eat slower and enjoy more without overeating.

[@renzandregadista8013]

For the Q&A - I want to know, as someone who is still young but really determined to take care of her own physical, mental, and emotional health, is it really healthy and sustainable to track your calories everyday and make sure you’re not exceeding a certain amount of calories? Let’s say not go beyond 1,200 calories for a healthy, normal weight teenager.

[@helennguyen7504]

No. I’m not a registered nutritionist, but as someone who is recovering from an eating disorder, 1200 calories is never enough for any teenager. And tracking and managing calories is so consuming, like why? Being enthusiastic about your mental, physical, and emotional health is amazing, but that’s not the way to go. Sami emphasizes on healthy fats, protein, and complex carbs along with fun foods as well! Balance will bring you and your health where it needs to be ❤️

[@Littlemsmaple]

LOVE your videos 😍 you can buy a liquid flower food online and add it to vases to keep flowers longer (:

[@meagann__la2407]

Love love love these videos!!!!! 😊😊💕

[@samiclarke]

Thank you!!

[@adrianaluciani_]

Question for Mia!! Gaining weight & lean muscle when being underweight. Needing to put some body fat on and fill out but don’t want to grow too much in muscle size. Light weights high rep to stay long / lean? How quick to increase cals / how often?

[@thesec9]

Hi! I've just discovered you and I am so grateful- u do a stellar job. Thank you for Sharing. My question - I am at the point where I eat great ( anti inflammatory whole foods ) and I have tried fasting and many different workouts - any resources that could advise on portion control as I am trying a timed eating pattern thank you so much

[@paigecurley]

I love all of your videos! So helpful

[@tasnimkarim3623]

Wow, such a great vlog as always! As you mentioned we should incorporate carb in at least one meal, which meal u would recommend? I often get confused if taking carb at night making me gain weight or not. Plz recommend 👩‍❤️‍💋‍👩

[@awquerida7602]

I see that pan on your stove that's advertised to do multiple things. Do you like it? What other types of kitchen ware do you use? Air fryer? Insta pot?

[@samiclarke]

I love it! I have an air fryer and a crockpot and love them both.

[@louisegunderskov981]

You are such an inspiration

[@samanthaspivey7918]

Where is the blue and white flannel from?? Love it 😍

[@pikaboopikaboonal2099]

Not gonna lie! This video is like reallllyyyyyyyy helpful! I love you big hu!

[@sofiagonzales1374]

Hey Sami, I was wondering where your white, navy, and gray plaid button down over shirt is from. My mom has been looking for something similar, and I would love to get it for her for Christmas. Love you and your vids!😊

[@makennaboyum6528]

ahhh i love the hat! are those available for purchase yet?

[@KalinaKuhl]

Hey Sami! What light did you use while filming yourself cooking dinner? Looks great. Loved this video so much. Thanks for sharing:)

[@samiclarke]

Ring light from amazon!