Category Archives: Fierce Food

Healthy Food Recipes

Wisdom Teeth Removal – Post Surgery Recovery Plan


So about 2 weeks ago the Hubs had his wisdom teeth removed, something he has been needing to do for years……but kept putting off…..till I went ahead and scheduled it for him.

The surgery went fairly well but he had some “tough teeth to remove.”  Essentially the doctors said that on a difficulty level of 1-5 he was a 6.  Yikes!  The Hubs has visions of the Doc just hammering away in his mouth to remove the tough embedded bone.  He was pretty swollen and sore for a good week after.  *Note to all remove your wisdom teeth when you are young.  Don’t put it off and let the teeth get comfortable and strong.

So I went into full take care of Hubs mode and may have been excited to whip up lot’s of juices, smoothies, and soups.  I’ve decided to share my recipe’s here in case anyone else needs some help with a body repairing and fueling liquid diet.




Let’s start with the juices….I decide to make pure juices vs. veggie smoothies for a couple of reasons.  The veggie smoothies have too many small particles from the spinach and fruit that would get caught in the wisdom pockets.  I also wanted the Hubs to get the ultimate vitamin benefits from the pure juices to help his body heal.  Since juicing extracts all the pulp and bulk from the food your body is able to quickly absorb all the great nutrients from the pure juice.  You can read more on my FIERCE JUICING PAGE.  I decided to switch off between 3 different juices to create a nice combo of different nutrients.

My favorite was the BEET JUICE!  Top benefits…

  1. Beets are high in iron which is great for blood building and recovery.
  2. Beets detoxify and cleanse the body.  Post surgery it is great to remove the anesthesia hangover in the body.
  3. Ginger is great for inflammation.


Next up was the GREEN JUICE.  Top benefits…

  1. Leafy greens are high in Vitamin K which is great for blood clotting.  We wanted those holes in his mouth to clot not bleed!
  2. Kale is also an excellent anti-inflammatory.
  3. Kale is high in Calcium.


And then we have the ORANGE CARROT JUICE.  Top benefit is the healing power of Vitamin C!



Every morning I would make him this scrumptious BREAKFAST SMOOTHIE.  I added RAW FUSION chocolate protein powder to help get some protein in his diet.  The avocado was also a good way to add some healthy fats.  (I promise, you won’t taste it)  Normally when I make this smoothie I’ll add some berries, spinach, and chia seeds.  But in this case none of those were allowed for fear of getting stuck in the toothless holes!


The Hubs absolute favorite smoothie was and still is WATERMELON BANANA.  He still asks me to make this everyday.  It’s so simple with the cold watermelon + banana (frozen preferably) and some crushed ice.  Very refreshing!



Okay so now for the soups.  I actually thought I’b be making a lot more soups, but it just didn’t happen as he started to move on to softer food after the first few days.

BUTTERNUT SQUASH SOUP – this is one I love to make in fall.

  1. I cook my butternut squash in slow cooker on low for 4 hours
  2. cook 1/2 a yellow onion and 1/2 a bell pepper on the stove – season with pepper and cayenne pepper
  3. blend cooked butternut squash, onion and pepper with some chicken or vegetable broth till liquified.
  4. place back in slow cooker to warm back up.  Season with more salt, pepper, and cayenne pepper to your liking.
  5. The hubs did then have me fry an egg for the soup as well and add some sriracha sauce.


CHILLED AVOCADO AND ZUCCHINI SOUP – A pinterest find!  Full recipe from Dr. Axe Food is Medicine found here


After the first couple days the Hubs was able to start adding some soft food to his diet.  Other go to food became eggs, pancakes, greek yogurt, pb&j sandwiches, tuna sandwiches, noodle soups, and pho!  A few other suggestions would be hummus with some soft pita bread and mashed sweet potatoes.




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I first heard about this amazing superfood called CHIA SEEDS about 4 years ago when I read BORN TO RUN by Christopher McDougall.  Barefoot or minimal running was all the craze and there was this guy, Caballo Blanco, who would down a handful of chia seeds and then go off running barefoot in the mountains for hours.  Well I’m a runner and though I never really got into the barefoot running movement I did think these chia seeds sounded pretty amazing.  What’s so great about them?  Well they are loaded with fiber, omega 3’s, protein, iron, and calcium.  My current bag says 1 tbsp has 4 grams of fiber and 2 grams of protein.  So I bought a  bag and started incorporating them into my meals and smoothies.  They are now a part of my daily diet.  Just watch for the chia seeds that get stuck in your teeth!  See below for my favorite ways I use chia seeds.

Chia Seeds


#1  Sprinkle a tablespoon on a pb&j before a run.

#2  Put at least a tablespoon in any juice smoothie for an extra superfood boost.  Seen here in FIERCELY GREEN SMOOTHIE.

#3  Sprinkle a tablespoon on your yogurt or oatmeal to add a boost of protein an fiber.  As seen here in PROTEIN POWERED BREAKFAST BOWL.

#4  Scoop a tablespoon of chia seeds in your water with lemon to help boost hydration anytime, but especially after a long run.

#5  Travel with chia seeds for an extra boost of fiber when not the road.  Sprinkle on all breakfast and lunches.  (I personally need that extra boost of fiber when traveling so this a must for me!)

Chia Seed Smoothie

Greek Yogurt Bowl

Chia Water

I hope you fall in love with Chia Seeds as much as me!  Just be sure to check your teeth!  And start out slowly when first using them so you body gets used to the boost of fiber.

Fiercely Fiberous Wendy

Chia Seeds

Born to Run




I discovered last year that not only do I love beets in my juices I also like them cooked.  I was on work trip in Portland last summer and beets must have been in season cause they were served at every meal, excluding breakfast… I’m not sure what my original aversion to them was but I decided to try a beet and goat cheese salad and whoa! Scrumptious!  But since then, I’ve never quite been able to cook them at home.  I either wouldn’t cook them long enough and they were not soft or too long and they would be too soft.  You want to just find that perfect medium.  And oh what to do with that skin!  Well, I’ve recently work that all out!

Print Recipe
Perfectly roasted beets for toppings on your salad, pizza, and more!
Prep Time 5 minutes
Cook Time 40 minutes
Passive Time 30 minutes
Prep Time 5 minutes
Cook Time 40 minutes
Passive Time 30 minutes
  1. Preheat oven to 400 degrees
  2. Cut off any beet stems and any tail to the beet, but leave the skin on and place beet on a sheet of foil
  3. Drizzle with olive oil, salt, and pepper
  4. Wrap the seasoned beet in the foil
  5. Cook for aprox 40 minutes
  6. Remove beet from oven and let cool a few minutes till you can remove the foil and then let cool at least 15 minutes
  7. Take beet and run under cool water and the skin should easily peel off using your fingers. I don't know why but I find this so cool!
  8. Cut up beet into slices and place in refrigerator to cool another 15 minutes
  9. Add to you your favorite salad! I love mine with Kale, Goat Cheese and olive oil/balsamic dressing.
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