Photograph by Shannon L. Buck, copyright 2017.

Healthy Freelancer’s Recipe: Harvest Salad

Last time I introduced you to my shrimp scampi salad, a delicious meal that packs a great nutritional punch. Today I want to share my recipe for harvest salad. It’s another delicious way to add a nutritional boost. Who couldn’t use more vitamins, right?

The vegetables can be switched out according to what is being harvested at the time the salad is made, and cheese is okay if your diet allows for it.

I like to make a big bowl of this salad to keep in the refrigerator for a few days. I’ll eat it for all of my lunches and dinners over that few day period, making it a great meal for when I know I’ll be writing a lot.



Photograph by Shannon L. Buck, copyright 2017.

Healthy Freelancer’s Recipe: Shrimp Scampi Salad

This is one of the recipes I make when I know I’m going to be writing a lot, and not breaking much, especially during the warmer months. Other than the time it takes to make the shrimp scampi, it doesn’t take too terribly long to put this salad together. Feel free to switch up the vegetables. Cheese is optional depending on your needs.

You can use leftover shrimp scampi for a small salad, or make a pan of the shrimp so you’ll have enough for a couple of days worth of meals.

shrimp scampi salad

I like to make enough for four meals. Lunch the day I make it, before I start a longer writing project. Then I put three meals in the refrigerator, so I only need to take a couple of minutes to get each meal ready when I want.

The shrimp scampi salad packs a good nutritional punch when you know you’ll be short on time but you still want healthy meals.



Photograph by Shannon L. Buck, copyright 2017.

Healthy Freelancer’s Recipe: Berry Parfaits

Not only are these delicious parfaits good for patriotic celebrations, they are good year-round. Refreshing and healthy, these are great make-ahead snacks and desserts. Keep a jar of the cream in the refrigerator, for easy access, and small bowls of the berries next to the cream. It only takes a moment to add a dollop of cream to the fruit.

Try this berry parfait, and you might also like watermelon and blueberries with coconut cream and strawberry cream surprise.

If you like to work remotely, maybe at the beach or the park, you can pack any of these with a meal.


Healthy Freelancer’s Recipe: Turkey Soup for the Crock-Pot

Photograph by Shannon L. Buck copyright 2015With the colder weather, we tend to cook more time consuming and heartier meals. Using a crock-pot allows us to cook all day without standing over the stove and basting meat every hour or so. Simply throw the ingredients into the crock, cover, and slow cook all day. And you can make healthy meals in them that are simply delicious.

Turkey Soup in the Crock-Pot

29 ounces of turkey broth

1 pound leftover turkey, shredded

2 carrots, diced

2 medium potatoes, diced

1 large sweet potato, diced

1 cup frozen peas

1 tablespoon dried parsley, crushed



water (optional)

  • Pour the turkey broth into the crock, and add the turkey, carrots, potatoes, and sweet potato.
  • If there is not enough liquid, add water to cover the ingredients in the crock.
  • Cover and cook on low 6 to 7 hours, or high 3 to 4 hours.
  • Thirty minutes before you are ready to serve the soup, uncover the crock and add the frozen peas parsley, salt, and pepper.
  • Place the cover back on the crock and finish cooking.

You can use any vegetables and herbs you like, so experiment each time you make this.

Other soup recipes you may enjoy:

Making Soup with the Bestest: Missy’s Vegetable Soup

Harvest Soup

Feel free to share your favorite fruit water recipes in the comments, or email me at

Enjoy the recipes!

Shannon L. Buck


Healthy Freelancer’s Recipe: Fruit Infused Water

It is important that we have enough energy each day to keep up with all we have to accomplish.

Photograph by Shannon L. Buck copyright 2014Fruits add much needed nutrients to any diet. From Vitamin C to Potassium, you can’t go wrong if you have at least one a day. The Myriad of nutrients protect our bodies from some severe illnesses. Citrus fruits are just one group that are vital for good health.

Waters infused with fruit are a great way to get these nutrients into our bodies, and are refreshing when poured over ice in a tall glass. They are also easy to make.

I have a pitcher with an insert, but you don’t really need one. And I try to use organic products when possible.

Mixed Berry Water





ice cubes


  1. Rinse the berries and let them sit on a clean towel for a few minutes to dry.
  2. Place the ice cubes in the pitcher.
  3. Pour the berries into a bowl and mash them up just a little, so some of the natural juices escape the berries. Spoon this into the insert, or pour them directly into the pitcher. Attach the insert to the cover.
  4. Pour water into the pitcher until about 2/3 full.
  5. Place the insert into the pitcher carefully, and put the cover in place. If necessary, pour out some of the water so the pitcher does not overflow.
  6. Store in the refrigerator.

Other fruit infused water recipes you may enjoy:

Strawberry Water, for on the Go

Strawberry-Watermelon Water

Citrus Water

Lemon-Lime Water

Feel free to share your favorite fruit water recipes in the comments, or email me at

Enjoy the recipes!

Shannon L. Buck

Healthy Freelancer’s Recipe: Cinnamon-Coconut Fruit Salad

Nutrition is important for the freelancer. We have to have the energy to get through each day, so we can accomplish as much as possible. What we consume, along with some type of fitness routine, will help keep us at our best.

The Cinnamon-Coconut Fruit Salad is healthy and refreshing. It is also tasty with breakfast, as a side dish at lunch, or as a snack. Try switching out the ingredients for a little something different. Use pumpkin seeds, rather than sunflower. Add some nutmeg. And Use banana instead of apple. Don’t feel limited to the suggestions. Try whatever is interesting to you.



Healthy Freelancer Recipe: Banana Chip Trail Mix

Photograph by bluecot on morguefile.comWinter is certainly upon us. Here in Maine, we have had a blizzard and a few other storms as of late.

With the holidays over, many of us are feeling a bit sluggish. We over-ate, and are not necessarily happy with ourselves about.

Simple snacks, rather than sugar and grain-ridden cakes, cookies and brownies, are the way to go.

Consuming healthy/healthier snacks will give us more energy, preparing us for our busy freelance schedules.

Am I saying no sugar is every allowed? No way! I, for one, usually put at least a few special dark chocolate chips or chocolate covered raisins. But I do limit sugar into A LOT.

Trail mixes are very tasty, and easy to make in bulk. Get out a big bowl, throw a bunch of stuff into it, mix everything up well, and put about 1/4 – 1/3 cup into individual containers or snack size baggies.

Why not just leave it all in the bowl? Well, to put it simply, it is likely you will overeat. By a lot. Keep the portions small, and use healthy ingredients. A great trail mix to try is Banana Chip Trail Mix.

I hope you enjoy this easy-to-prepare snack!


NaNoWriMo: Keepin’ it Real, Keepin’ it Healthy

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With NaNoWriMo starting November 1st, it is a good idea to start thinking about how to get through that month as smoothly as possible. We want to come through the other end in relatively good health, physically and mentally.

November, after all, is a darn stressful, darn busy, month.

How will we each get through it?

  1. We can start by doing a little planning. While there is a NaNo Prep Day, I tend to spend the month of October working on this project. I do make plans on that one day, for certain aspects of what I am going to do in November, but I spread most of my planning out so as not to get over-stressed.
  2. Use the month of October to put together a NaNoWriMo Survival Kit.¬† The survival kits will contain whatever you find necessary to get you through November: Notebooks, pens, candles, tea… You get the picture.
  3. A couple of days before beginning the challenge, go on a shopping trip for healthy foods. Eating well during NaNoWriMo will aid you in having the energy necessary to accomplish everything you will need to do during November: Work, write like crazy, cook a Thanksgiving meal, decorate for the upcoming holidays, spend time with family. Clean – once in a while if not every day. Fresh fruits and vegetables for snacks, and easy salads to go with meals. Meals that can be put into the crock pot each morning, to cook slowly throughout the day. Sweet and Sour Pork and Chili are a couple of meals that can be prepared easily. Plan to shop weekly to always have easy meals to prepare. Or make out your shopping lists in October, placing them on the refrigerator for someone else. They can shop to make things easier on you.
  4. Once a week, make life easier by having food delivered. Splurge. Treat yourself to a piece of cake every 10,000 words written, if you like.
  5. Make sure you spend a little time with your children and your significant other each day. They matter, and will miss you otherwise. Take a family walk once a week. Have dinner with them at least a few times each week. Catch up on their lives. Talk to them about your book!
  6. Break things up. When stuck, a walk will help to get out pent-up energy. I find that walking helps me to come up with more ideas for my stories.
  7. Work out each day. No time for a full workout? Take natural breaks from writing, spending 5 minutes doing stretches, squats, jogging in place. Whatever works for you. Six short breaks a day will give you 30 minutes of activity. If you combine this with a 20 minute walk each day, you will stay in shape.
  8. Take time for yourself at least once a week. Watch a movie. Read a chapter of a book. Soak in the tub. Getting your mind of the book  you are writing has a way of letting ideas flow.
  9. Drink plenty of water. Try room temperature lemon water with honey each morning for good digestion. Drink tea, or coffee. Be sure to have plenty on hand! And don’t forget to get in your vitamin C each day.
  10. Write! As much as you can. Where you can. I write at home, as well as during my down time at work. I have my bosses permission. I have spent time in libraries, typing away, and at the park. Write where you write best.

Feel free to share your ideas for keepin’ it real and keepin’ it healthy during NaNoWriMo in the comments, or by emailing me at I look forward to hearing from you.

Shannon L. Buck


Healthy Freelancers’ Recipe: Kohlrabi and Summer Squash Salad

March is upon us, and spring is almost here. For many of us, this means a change to eating lighter, healthier. Salads are a great way to start. There are so many combinations, incorporating fruits, vegetables, and protein sources.

Some salads (sides) are simple affairs with greens and a few little tomatoes, maybe a couple of cucumber slices. Or maybe fruit based, such as watermelon and honey-dew balls.

Others are entire meals, incorporating two or more types of greens, a few other vegetables, proteins such as meat and eggs, and maybe even some fruit and seeds. These are larger salads that fill you up.

One of my favorite salads is the Kohlrabi and Summer Squash Salads. It is a great accompaniment to breakfast, but will also make a good snack when paired with a few bites of ham.

Salads can be made a few days in advance and kept in a large bowl in the refrigerator. If you are more of an on-the-go writer, preferring to craft your words in various places, wide-mouthed canning jars or other containers can be used for easy grabbing.

Now try your own combination. Feel free to share your favorite recipe in the comments of this post.


Shannon L. Buck



Healthy Freelancers’ Recipe: Smoothies!

Smoothies are one of my favorite snack items. They are easy to create with a few simple ingredients. Do not take much time, and can be made in a small blender for just one serving.

The basic premise is:

Liquid: Coconut or almond milk, or water.

fruit: Banana, oranges, or peaches.

vegetable (optional): Carrot, spinach, or Romaine lettuce.

protein (optional): Raw egg

add-ins: Wheat germ, unsweetened coconut flakes, or chia seeds.

The combinations are nearly endless, and are driven by your tastes. Why not try one of these:

Mixed Berry Smoothie

Banana-Blueberry Smoothie

Pineapple-Spinach Smoothie

Now try your own combinations. Feel free to share your favorite smoothie recipe in the comments of this post.


Shannon L. Buck