3 Ingredient Energy Bites

dessert recipes snacks Aug 11, 2017

Craving Something Sweet?  

You crave something that’s a bit sweet, but isn’t going to give you a sugar high and then crash.  These little bites totally fit the bill. They only have 3 ingredients, so they’re super easy (and a bit fun) to whip together.  

My girls come running when they see me pull out the food processor and can’t wait to help make these.  And the best part?  I feel good knowing that I can give them a “treat” that actually has some nutritional value.  

Healthy Ingredients

These bites contain dates which, even though they’re high in sugar, have a low glycemic load; cashews, which contain healthy fats and protein and dark chocolate which has lots of good for you antioxidants.  

3 – Ingredient Energy Bites 

1 cup Medjool dates (make sure you remove the pits)
1 cup raw cashews
2 oz. dark chocolate (72% cacao or higher)

Pit the dates and then roughly chop.  Add the dates and...

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Dark Chocolate Bars

chocolate dessert recipes Aug 10, 2017

I love chocolate. Dark chocolate has a ton of health benefits, but let’s face it…. it can be a bit bitter. That’s why I love this recipe! It has all the benefits of dark chocolate, but by using dates, there’s more sweetness. (Without the blood sugar spike of refined sugar!)

The pistachios, almonds, and macadamia nuts not only add great flavor and crunch, they’re also fabulous sources of protein and healthy fat.

Dark Chocolate Bars

4 oz. dark chocolate (85% cacao) finely chopped
1/3 cup shelled pistachios
1/3 cup almonds, toasted
1/3 cup macadamia nuts
8 oz. Medjool dates, pitted
1/2 t vanilla extract
1/3 cup dried cherries

Line a 8×8 pan with 2 sheets of waxed paper, cut to fit and crossed
over. Make sure the waxed paper goes up and over the sides.

Put chocolate in a heat-proof bowl over a pot of water on the stove.
Simmer the water while stirring the chocolate until melted. Once it’s
melted, stir in the vanilla.

In a food processor, process the...

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Why You Should Eat a Mushroom Every Day

Did you know that eating just 1 mushroom a day can decrease the incidence of breast cancer by 60 to 70%?


The same study showed that women who also consumed green compounds from green tea daily (along with the mushroom) had an 89% decrease (premenopausal women) and 82% decrease (postmenopausal women) in risk for getting breast cancer.  Wow!

How does it work?
Mushrooms contain compounds called “aromatase inhibitors”.  Aromatase is an enzyme that is used to produce and regulate estrogen in the body. Excess estrogen is thought to contribute to the development of breast cancer, so if we can reduce aromatase we can also reduce estrogen in the body. How cool is it that mushrooms can do this?

Different mushroom varieties contain different levels of aromatase inhibitors.

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Tropical Carrot Cake Muffins

breakfast recipes Aug 09, 2017

I love carrot cake.  Especially when it’s full of walnuts, raisins and pineapple.

Traditional carrot cake is full of sugar and refined carbohydrates.  So, even though I love carrot cake I don’t eat it very often.  I also love muffins, but I’m careful about what muffins I eat, because I don’t want to have a muffin top!  

I tweaked this muffin recipe to taste like carrot cake with out all of the refined sugar.  The sweetness comes from maple syrup and canned pineapple.  These are great to have on hand for a quick breakfast (the girls love ’em!) or as a snack.  I hope that you enjoy them as much as we do!  (They also freeze well.)

Tropical Carrot Cake Muffins

Preheat Oven to 400 F and grease muffin tins

Dry Mix:

1 C Oat Bran

1 ½ C Oat Flour

1t Baking Powder

1t Baking Soda

½ t Cinnamon

¼ t Nutmeg

½ C Raisins

½ C Walnuts

Mix dry ingredients together in a large bowl, set aside

Wet Mix:...

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Spinach Feta Burgers

dinner recipes vegetarian Aug 09, 2017

A New Way To Eat Spinach

These burgers are great when you want something different than just a regular burger.  They’re super easy to make and reheat well.

Spinach Feta Burgers

2 Packages of Frozen Spinach (thawed and drained)

3 Eggs

3/4 Cup Panko Breadcrumbs

1/2 Cup Onion (chopped fine)

2 Cloves Garlic (minced)

6-8 oz. Feta (crumbled)

Salt and pepper to taste.


Combine all the ingredients above into a large bowl and mix by hand.  Form into 4-5 patties and place in a heated skillet that has been coated with olive oil.  Heat on Medium until browned, and then flip.

After the patties are browned on both sides, place them onto a cookie sheet that has been covered with parchment paper.  Bake at 350 for 20 minutes.

Then put the burgers on your favorite whole grain buns and doll them up however you like!  I love to add some red onion, avocado, hummus, lettuce and tomato.  Sprouts are a great addition too!

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Cashew Curry Hummus

nuts recipes snack vegan Aug 09, 2017

A Tasty Twist On Hummus

When I hear “raw vegan” my first thought is not “oh, how delicious”.  (I know that makes me a bad health coach, right?)  But this recipe might change all that.

I absolutely love this “hummus”.  In fact, it’s quite addicting.  But not to fret, it’s very good for you.  It’s made with raw cashews, which even though they’re high in fat, it’s monounsaturated -the good kind of fat.  It also contains curry powder, high in turmeric, which decreases inflammation.  This is totally made for celery sticks.  It’s a great snack to have mid-afternoon, when you just need to “crunch”.  

 Cashew Curry Hummus

1 cup of raw Cashews (soaked overnight)*

1 cup of raw Sunflower Seeds (soaked overnight)*

2 cloves Garlic

1⁄2 cup Raisins

1⁄2 T Cumin Powder

1⁄2 T Curry Powder

1⁄2 T Sea Salt

1⁄4 t ground cayenne pepper...

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Green Smoothie

breakfast recipes smoothie Aug 09, 2017

Smoothies Are Everywhere

 There are whole diets and “challenges” built around the smoothie.  So what’s the deal?  Smoothies are a great way to pack in a bunch of vegetables and fruit.  Whole food smoothies (as opposed to juicing) are wonderful, because they contain all of the fiber of the whole vegetable and fruit, but the blender has already done most of the work for you.  Juicing removes all of the fiber, which sometimes can be good, but contains a lot more concentrated sugar.

I’ve done a lot of experimenting with smoothies, and this is, by far, my favorite green smoothie recipe.

Green Smoothie

Serves 2

2-3 cups Cold Water

4 Cups Spinach (or Kale, or your favorite green)

2 Stalks Celery

1 Apple

1 Pear

2/3 Cup Frozen or Fresh Pineapple

Juice from 1/2 Lemon

2 Scoops Protein Powder (Optional)

 Directions:  Put all of the above ingredients in a high powered blender (I love my Vitamix) and blend until smooth.



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Bone Broth

bone broth health recipes Aug 09, 2017

My Adventure With Bone Broth

With fall here, I’ve been hunkering down and changing the way I eat. Since the days have been cooling off, cold salads and smoothies don’t sound as good. I’ve found that I naturally gravitate to more warming soups and stews.

One thing that has been getting a lot of press is the benefits of bone broth. So with the temps falling, I thought that I’d try my hand at making some. 

 What is Bone Broth?

Bone broth has been around for ages.   Basically you take bones (chicken, beef, lamb, veal, even fish), add vegetables, spices, vinegar and water and simmer the mixture for 24 to 48 hours. You then discard the solids and drink the broth or use it as a base for soups and stews.

The broth contains lots of collagen, gelatin, essential amino acids such as proline, glycine, and glutamine. It also contains lots of minerals such as calcium, magnesium, phosphorus, silicon and sulphur.


The 4 Benefits of Bone Broth?

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Easy Granola Bars

recipes snack Aug 09, 2017

 I’m always looking for snacks that my kids can grab and go or I can pack into their lunches.  These bars are perfect for that after-school snack for them (or a mid-afternoon pick me up for me).  They are loaded in protein and are naturally sweet.  I feel so much better giving them something like this rather than a store-bought granola bar which are full of refined sugar.  Hope you love them as much as we do!

 Easy Granola Bars

Makes 12 Bars,  Prep time:  20 minutes,  Chill time:  20 minutes


1 Cup Pitted Medjool Dates

1/4 Cup Maple Syrup

1/4 Cup Creamy Peanut Butter

1 Cup Raw Almonds

1 1/2 Cups Rolled Oats

1/4 Cup Dried Cherries

Mini Chocolate Chips (optional)


1.  Process dates (roughly chop before you put them in) in a food processor until it forms a ball.

2.  Toast your almonds in a 350F oven for about 5 -10 minutes (until you can smell them) and then chop.

3.  Place Oats, Almonds,...

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Sweet & Salty Almonds

nuts recipes snack Aug 09, 2017

Come about 4:00, I need a snack.  It needs to have crunch, and if there’s the right balance of sweet and salty, you’ve got my attention.  Unfortunately, most snacks that fit this bill are not the best for you. (BBQ Potato chips anyone?)  These almonds totally hit the spot.  They’re sweet and salty with definite crunch.  They’re really easy to make, and they’ll keep for about 2 weeks (although they never last that long at my house!)

Sweet & Salty Almonds

1 Cup Raw Almonds

1 T Maple Syrup

Dash Himalayan Pink Sea Salt

Sprinkle Dried Rosemary (Optional)



Preheat oven to 350 F.

Add the almonds and maple syrup to a bowl and stir until the almonds are covered with the syrup.  Spread onto a cookie sheet lined with parchment paper.  Sprinkle with Himalayan pink sea salt and the rosemary (if using).  Bake for 7-10 minutes, you should be able to smell the almonds.  Let cool.


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