Explorez tous les épisodes du podcast Blush

apparently tinned fish is one of the BEST things you can eat for your skin

and it's so cool girl

i've been feeling so left out from the tinned fish fun, the sardine girl summer vibes, soooooo i decided to take matters into my own hands

i developed a vegan alternative to tinned fish that is loaded with the same protein, omegas, selenium, and b12; with no mercury contamination, less sodium, PLUS FIBER

we also make a couple of other marine-based beauty food recipes:

-a nori chickpea dip that has similar VIBES to crab dip

-a strawberry jelly mochi donut that is not only light AF, but it also features 2 ocean based superfoods that are allegedly good for metabolism, skin, and more

shop links & ingredients: https://shopmy.us/shop/collections/7540340

the US Open is currently happening in NYC, and it's one of my most iconic things in the city

the vibes are high, restaurants are filled, and outfits are iconic

i've only been once ever, but it is the sporting event of my dreams: it's quiet, the crowds are ruly,* and there is FOOD. like, LEGIT food. good food. in fact, it's kinda known for it's food

[*get it? not unruly?!]

so, for myself, who is not attending this year, and for everyone else who will not...we're doing a US open themed episode with US Open inspired recipes

except ours are healthy & plant-based:

-a Blush Kitchen take on the Honeydeuce

-last year's viral nuggets with caviar, except our version is vegan, served with gochujang aioli & a yuzu creme freche

-gochujang rolls, which is our blush kitchen take on lobster rolls

I think you're going to really love this episode!

shop ingredients & links here: https://shopmy.us/shop/collections/7375657

I haven't had chipotle since I went vegan 9 years ago

not bc they don't have vegan options--bc they do!--but because it feels pointless without the sour cream & cheese

soooo i decided to make my own version, which is way lower in cals & sodium, higher in protein & fiber, and IMO not only tastes better, but it's also more elevated & chic

we also make:

-stuffed pickle flights

-a Blush Kitchen take on the chocotaco from our childhood, except our version is vegan, sugar free, and high in protein!

i think you're gonna love it

shop ingredients & links: https://shopmy.us/shop/collections/7245485

i always want to look hotter, but don't want to sacrifice fun & flavor to get there, and these recipes will help you do just that

they're calorically light & nutritionally dense, and they are loaded with all the superfoods & micronutrients that give you glowy skin, a lean bod, and boundless energy!

we make:

-a warm spinach & seaweed caesar salad featuring a vegan caesar dressing that is loaded with protein and has very few calories

-scallion & chive dumplings

-a super light & refreshing take on a key lime pie that is almost like a green juice meets key lime pie?! NOTE: this is NOT a super creamy & decadent recipe, it's more light & designed for de-puffing

shop ingredients & links: https://shopmy.us/shop/collections/7120218

you're actually going to LOVE this episode

we make 3 dishes that are designed to help you eliminate, debloat, and depuff

and even though that SOUNDS gross, they're actually DELICIOUS

i literally dream about the savory yuzu chia marmalade 24/7, and it takes 2 seconds to make and i can guarantee you'll love!

SHOP INGREDIENTS & OTHER LINKS: https://shopmy.us/shop/collections/6992052

this actually WORKS

shop ingredients & other links: https://shopmy.us/shop/collections/6856107

to be abundantly clear: WATER WEIGHT!!! I did not lose 5 lbs of fat in 4 days, nor should anyone!

the recipes in this week's epi have a big depuffing & debloating theme: they are great for elimination & reducing water weight

and they are legitimately DELICIOUS

we're making:

1. a hibiscus refresher with yellow dragonfruit cream top (electrolyte-rich & high in protein)

2. the headliner: the chilled noodle soup that is basically a play on tom yum

3. chocolate covered lentils. and peas. it sounds gross but just try it before you knock it

shop links & ingredients from this epi: https://shopmy.us/shop/collections/6698296

i've been eating this noodle bowl prob 4x a week for MONTHS

it's filling, nourishing, exciting, and craveable

AND

everytime i eat it, i wake up way less bloated the next day! it's the perfect thing to eat the day before a big event that you want to look good for

we also make a unicorn latte, which looks as crazy as it sounds

SHOP INGREDIENTS & LINKS FROM THIS EPISODE HERE: https://shopmy.us/shop/collections/6562875

italian food gets a bad rep when it comes to being fitness-friendly, but lucky for us, i've developed 3 recipes that are LIGHT, extremely rich in fiber, loaded with plant-based protein, and actually decadent.

we start off the menu with a vegan take on prosciutto melon that is SO yummy and easy to make

then we do a pistachio pesto that has 1/4 of the calories and 3x the fiber

and we end the meal with an insanely delectable vegan tiramisu that has 1/3 of the calories and 5x the fiber

you will love this meal & these recipes

shop ingredients & links: https://shopmy.us/shop/collections/6417322

this is actually one of my favorite meals i've made--it's my take on this thai-style vegan bowl I had in australia YEARS ago

except low key mine is better, and it comes with TWO sauces, and the flavors are perfect

plus, we make TWO drinks: 1. a dirty thai iced tea (a sugar free & electrolyte-rich take on thai iced tea + a shot of espresso); and 2. thai basil lemonade

both are contenders for the drink of the summer

INGREDIENTS & LINKS: https://shopmy.us/shop/collections/6279209

ok this episode is technically about the banh mi, but the pandan ube iced latte is actually the star of the show

you have to try it

trust me

SHOP INGREDIENTS & LINKS: https://shopmy.us/shop/collections/6157935

We're back with another themed, seasonal, 3 course menu; this time featuring one of our favorite seasonal veggies that is probably the most demonized and unfairly scrutinized: corn.

HONESTLY, this is THE most chaotic episode I've ever filmed, but the end result is stunning:

• COURSE 1: charred corn & sesame vegan deviled eggs
• COURSE 2: kale & charred corn vegan cauliflower rice risotto
• COURSE 3: salted corn mochi ice cream (vegan & high protein)

SHOP INGREDIENTS & LINKS FROM THIS EPISODE: https://shopmy.us/shop/collections/6027172

you heard that right -- sushi rice, but 1/5 the calories, and 5x the fiber

it's a lighter filling that holds together like sticky rice, but is actually loaded with fiber!

we also make a seaweed salad, vegan cherry froyo, and some beautiful sushi fillings

COMMENT: whats your favorite sushi filling?

INGREDIENTS & LINKS FROM THIS EPISODE: https://shopmy.us/shop/collections/5888948

I saw this sandwich on my tiktok feed and literally couldn't stop thinking about it

so i decided to recreate it, but put a more blush-coded spin on it

my version has my high protein vegan melty cheese, tofu, raw cabbage, homemade high protein spicy mayo, sesame sauce, and chili crisp

we also make a thai curry bean smash salad, and a healthy homemade ginger ale

it's a really fun episode, you def wanna check it out

INGREDIENTS & LINKS FROM THIS EPISODE HERE: https://shopmy.us/shop/collections/5765017

hiiiiiiiii i developed 3 recipes that total 107g of protein and 1,060 calories. they're insanely delicious, super healthy, and i think you'll love them

SHOP INGREDIENTS & OTHER LINKS: https://shopmy.us/shop/collections/5642344

it's peak strawberry season, so I thought it would be fun to do a 3-course strawberry menu.

as in, an appetizer, a main dish, and a dessert-- 2 savory dishes, one sweet.

everything is vegan, beautiful, and mouth-wateringly delicious

we make:

1. a strawberry tartare;

2. a strawberry spaghetti;

3. strawberry yuzu-cream dessert cups

trust me, you don't want to miss this masterpiece!

INGREDIENTS & LINKS: https://shopmy.us/shop/collections/5523749

The Summer House reunion airs this coming Tuesday, May 26, and I've teamed up with my friend and Summer House stan, Jhon Gomez, to chat all things SH while making a Summer House-coded menu.

EXCEPT: it's going to be healthy & vegan

But don't worry--it's actually so good, you would convert the biggest meat eater in your life.

What we're cooking:

-"Tiramisu" latte (vegan & high protein)

-the best vegan sandwich ever?! (vegan & high protein)

-a healthy vegan take on Girl Scout Cookies (vegan & sugar free)

PLUS:

-our SH hot takes

-vegan BBQ tips

-Colombian Christmas traditions

-lots of giggles

SHOP THE INGREDIENTS & OTHER LINKS: https://shopmy.us/shop/collections/5410590

i can't promise you that these recipes will make you look like kendall jenner, but i can't promise that they won't either?

jk. they're good recipes and they're high in protein & fiber and low in calories, so just enjoy xx

SHOP THE INGREDIENTS: https://shopmy.us/shop/collections/5300485

It's the NBA playoffs, and whether you are following along, or truly don't GAF, I highly recommend making these healthy, high protein, vegan game day snacks

there's a great MELTY vegan cheesy sauce recipe in here that's high in protein, surprisingly light, and even nut free

plus, a dip, a play on a dip, and a little sweet treat

INGREDIENTS & OTHER LINKS: https://shopmy.us/shop/collections/5182992

((go knicks))

We love fashion, we love art, and we love food, so why not combine the three?

That's exactly what we're doing with this episode of Blush Kitchen--we're doing a Met Gala themed episode and infusing the 2026 theme into the food.

It's a very revolutionary episode and you won't want to miss it.

TO SHOP THIS EPISODE: https://shopmy.us/shop/collections/5077350

This actually might be my fav episode I've done to date.IT'S THE VICTORIA BECKHAM EPISODE!!!I developed some incredibly healthy & super yummy recipes based on how Ms. Posh actually eats.And they're GOOD. like, REALLY good.SHOP THIS EPISODE: https://shopmy.us/shop/collections/4965300

Welcome to a very Bridgerton-coded episode of Blush Kitchen--we're doing afternoon tea!

I'm talking finger sandwiches, 3-tiered stands, and adorable treats; but it's HEALTHY, vegan, and honestly...adorable!

The menu includes:

-a creative twist on the standard cucumber sandwich

-vegan "lox" sandwiches-an alternative to scones and clotted cream

-TEA BALLS. think like bliss balls, but with tea in them!

SHOP THIS EPISODE HERE: https://shopmy.us/shop/collections/4855414

also...the cream cheese we're using is from the Brunch episode (2 eps ago!)

Now that we have a temporary ceasefire, I think it's time to celebrate with some PARTY FOODS!

this week, we're doing healthy, elegant, vegan hors d'oeuvres & canapés.

we have 7 healthy party bites on the menu, they're all really easy recipes, mostly high in protein, super high in fiber, and they are CHIC--we're talking vegan caviar & truffle caesar

SHOP THIS EPISODE HERE: https://shopmy.us/shop/collections/4739065

On a never-ending quest to be a better host, I wanted to film a series of episodes on hosting & entertaining.

We're kicking off the series with a HEALTHY, fancy, elegant brunch. This is exactly what I would make if I were hosting brunch, and I walk you through EXACTLY how to do it so you don't get overwhelmed.

TO SHOP THIS EPISODE: https://shopmy.us/shop/collections/4641020

you'll have to watch to find out

note: everything is vegan, high protein, and high fiber!

TO SHOP THIS EPISODE: https://shopmy.us/shop/collections/4545554

This week's Blush Kitchen is a REALLY important episode to me.

It's our Nowruz // Norooz episode (I prefer the "Norooz" spelling, but apparently Nowruz is better for SEO). Norooz is the Persian New Year, which is also the Spring Equinox and the astrological new year.

My family is Iranian, and this is the most important holiday in our culture.

It's a big event every year, but given our current world affairs, it has taken on a new importance this year.

I made 3 Persian INSPIRED recipes in honor of the holiday, all fully vegan & high protein:

1. Persian tea with a high protein saffron-cardamom date caramel and rose foam

2. A vegan & high protein version of kashkeh bademjan, a Persian eggplant dip

3. A high protein & SUPER light homemade Persian-style cheese (think a feta-like briny cheese) in a stunning traditional Persian "Noon Paneer Sabzi" platter.

TO SHOP THIS EPISODE: https://shopmy.us/collections/4444768?tab=collections

Our winter meal prep series comes to a close tonight with 6 5-minute bowls using our original meal prep!

We all know to not talk too much or not complain too much, but there are other things you might be doing, that you may not even be aware are making you unlikable. Watch out for these 3 things!

this is part III of our meal prep series.

in part I, we did our 654321 meal prep system, where we prepped our veggies, proteins, grains, and sauces.

in part II, we made 6 tacos in under 5 minutes each using our meal prep.

and this week, we're doing toast.

as much as I love avocado toast, it doesn't even COMPARE to what we're cooking up today. I'm so excited for you the experience it.

TO STOP THIS EPISODE: https://shopmy.us/shop/collections/4248986?tab=collections

Remember how last week we did our SUPER CHIC 654321 meal prep system?Well, this week we're putting it to work by making TACOS. We make 6 tacos that look like they belong at the trendiest taqueria, in under 5 minutes each, thanks to our meal prep system.Note: if you haven't watched the meal prep ep (ep 268, "My Elevated 6-5-4-3-2-1 Meal Prep System (So You’re Not Eating the Same Thing All Week)"), watched that for the sauce recipes and the premise of the meal prep system!SHOP THIS EPISODE: https://shopmy.us/shop/collections/4149438

we all want to be lucky, but what if it's secretly better that we aren't?!

Meal prep can be a game changer for sticking to your wellness goals.

BUT traditional meal prep has it all wrong.

Making 2-3 meals that you repeat all week long is not only flat and boring, but it's also quite terrible for your gut health. Our gut microbiome needs DIVERSITY to thrive.

The good news?

I'VE GOT THE SOLUTION!

My 654321 meal prep system gives you DIVERSITY, excitement, elegance, and refinement. You spend 1-2 hours once a week batching your whole week, and then you get ENDLESS food combinations and extremely elegant meals on the table in 5 minutes or less all week.

No more sad individually portioned meals. Instead, your kitchen becomes a Michelin star playground.

SHOP THIS EPISODE: https://shopmy.us/collections/4046783?tab=collections

It's the Lunar New Year, so I think this is the *perfect* time for us to redo our vision boards. I walk you through exactly how I do mine so we can all reach our goals together.

In honor of Valentine’s Day, I wanted to make a meal for my favorite Valentine — my Aussie. I made a three-course, all plant-based, high-protein, high-fiber, all-Vegemite meal while wearing Sea Eagles shorts as an ode to how much I love my Aussie.

The mac and cheese has:

• half the calories, and
• twice the protein as traditional.

The plant-based Vegemite Caesar has:

• half the calories, and
• three times the protein.

And the plant-based Vegemite ice cream has:

• twice the protein
• and even some fiber!

This was my favorite episode ever to film, and the recipes are some of my best work. I truly hope you enjoy it as much as I did.

Likability matters, and most of us are making this mistake that makes us less likable.

The good news?

It's a pretty easy fix.

This ep will show you how!

I'm admittedly a brekkie newbie, but I think I've nailed the art of a breakfast that is ENERGIZING, high in nutrients, but also cleansing & doesn't leave me feeling weighed down.

Plus, it's super chic.

SHOP THIS EPISODE: https://shopmy.us/collections/3855095?tab=collections

IMPORTANT QUESTION: what do you eat for breakfast? I actually *really* want to know

short and sweet and to the point.

As someone who is constantly going up and down pants sizes, I'm determined to get to a place where my size, and frankly, relationship with food is stable.

I did a lot of research on why some people's weight fluctuates so much, and why other people seem to be naturally fit.

And based on that research, I came up with 3 recipes to help the rest of us also be naturally fit.

SHOP THIS EPISODE: https://shopmy.us/collections/3749749?tab=collections

If you're feeling BLAH right now, this ep is for you babyyyyyyy.

It's a COMPLETELY FREE 7-day cleanse that isn't difficult or depriving.

Plus, it works.

It's just 3 steps, easy to implement, and will legit change your life.

I've made ramen a few times now, but this is BY FAR the best version I've made.

Is it pricy? Yes.

Is there a way to make it cheaper? Of course.

Is it worth it? You'll have to wait and see.

TRUTHFULLY, I don't know about manifestation. Sometimes I think it's legit, other times I think it's all about actions and that manifestation is woo woo BS.

But one thing I know for sure?

You can manifest your dream body.

And this episode will teach you how.

you know how people always talk about french girls being effortlessly chic & hot?

well, i tried to come up with recipes to help us all embody that french girl je ne ais quoi

get excited bc these recipes are YUMMY along with being healthy & oh so elegant

SHOP THIS EPISODE HERE

It's a new year and it's going to be the year we are fully mastering it-girl energy. We're going to be the healthiest, hottest, and happiest versions of ourselves this year, and these 5 things will help us get there.

I have 1 goal this year: get hotter, be happier. these 3 recipes are going to help us get there together xx

SHOP THIS EPISODE HERE

Welcome to the first ever episode of Blush Dish -- a bite sized episode where we dish about all the things that will make you hot, healthy, and happy.In this episode, I share my word of the year -- this is the ONE word that I am going to use to help me get hotter & happier in 2026.What's your word of the year? Drop in the comments below!

This week, I announce some important updates about the future of Blush.

Calling all my witches -- this episode is for you!

I break down some of the "witchy" woo woo things I do regularly, how I interact with signs, and some tips I would give to anyone looking to connect with their magical side more.

As always, if you enjoy this episode, please make sure you are subscribed to the show to hear more, leave a 5-star review telling us what you liked about it, and please share with your community who you think would benefit from the episode.

If you have any questions you want answered on the podcast, submit them to theblushpod@gmail.com or LEAVE A VOICEMAIL. You can also submit anonymously here.

Follow The Show:
follow Hiwa on Instagram
follow Hiwa on TikTok

This year has had its ups and downs, but a big rose for me for this year was that I underwent a big glow up. I started washing my face, doing skincare, and other things that have helped me feel better about myself.

In this episode, I break down the 7 best things I implemented.

As always, if you enjoy this episode, please make sure you are subscribed to the show to hear more, leave a 5-star review telling us what you liked about it, and please share with your community who you think would benefit from the episode.

If you have any questions you want answered on the podcast, submit them to theblushpod@gmail.com or LEAVE A VOICEMAIL. You can also submit anonymously here.

Follow The Show:
follow Hiwa on Instagram
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It's our last HOT OR NOT episode of the year, where we analyze wellness trends. This year, we unpack:

• whether peptides are effective in skincare (also, wtf are peptides, what do they do, etc.)
• is propolis effective?
• what is pearl powder & why is it claimed to make you pretty?

PLUS-- we go over our favorite trends from this year!

As always, if you enjoy this episode, please make sure you are subscribed to the show to hear more, leave a 5-star review telling us what you liked about it, and please share with your community who you think would benefit from the episode.

If you have any questions you want answered on the podcast, submit them to theblushpod@gmail.com or LEAVE A VOICEMAIL. You can also submit anonymously here.

Follow The Show:
follow Hiwa on Instagram
follow Hiwa on TikTok

The last Blush Kitchen of 2025 is a special one because we have a special guest: Megan Karp.

Megan Karp is a lifestyle creator and Substack writer exploring the intersection of timeless style, home design, and modern motherhood. She’s currently developing a children’s collection with Dillard’s while expanding a creative ecosystem grounded in simplicity and beauty.

Together, we make a super green little gem salad with saffron dijon vinaigrette, eat fresh sourdough, and chat about authenticity, content creation, shifting careers, clothes, beauty, wellness, and more.

To shop this episode: https://shopmy.us/collections/3110008

To follow Megan:

• instagram

• links

• substack