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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Fat is Your Friend

fat health Aug 09, 2017

Mindset Around Fat

It seems that every few years there is a new food or diet trend. For a long time, the no-fat craze was all the rage. We saw it on the shelves at the grocery store. You could buy low-fat, reduced fat, and fat-free versions of everything.

Remember Snackwells? I could eat a whole box of their devil’s food cookies in one sitting.

It made sense in theory: If you want to avoid getting fat you shouldn’t eat fat. Right? You are what you eat. Who wants to be fat?

Unfortunately this thinking was dead wrong. 

 Your body needs fat to function. If you cut out fat, you’ll be hungry all the time, and you could actually be harming your body and depriving it of nutrients that it needs.   

 Why We Need Fat
 As I mentioned, if you cut out fat, you’ll be hungry all the time. Guess what happens when you’re hungry? You eat—and not necessarily the good stuff your body needs. Eating enough fat (and fiber) helps with satiety...

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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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Superfood Salad

lunch recipes salad vegan Aug 09, 2017

I’m in love with this salad.  It’s so easy and it makes a ton, so you can make it and eat it all week long (Yes!!!!).  

It’s packed with healthy ingredients, and can easily be customized for your tastes.  I like to think of this as a “base salad” and then I doctor it up.  I’ve been adding avocado (for some healthy fat) and I think I’ll try adding some beets and goat cheese tomorrow.  I think that the salad tastes better after it sits a day in the fridge.

Let’s talk a bit about the ingredients:  The kale, cabbage, and brussels sprouts are cruciferous vegetables.  They have sulfur-containing compounds that, when chewed and broken down, convert to isothiocyanates (ITC’s).  ITC’s have anti-cancer, anti-inflammatory, and immunologic properties.  So it’s very important that you slow down and chew this salad well!  You want to break down the cell walls!

The quinoa, even...

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Dark Chocolate Almond Cups

chocolate dessert recipes Aug 09, 2017

There isn’t a better combination than chocolate and peanut butter.  It’s a match made in heaven!  I set out this week to make a healthier version of the classic combo.  

I swapped out the milk chocolate for dark chocolate (which has higher antioxidants) and sweetened it up with dates (which are high in fiber and potassium).  I made my own nut butter with roasted almonds and macadamia nuts (these are really low in Omega -6 Fatty acids which is good) and little maple syrup for sweetness.  I added a bit of Pink Himalayan Sea Salt on top for that sweet/salty combination.  I definitely think these are winners!


For Chocolate:
3 oz. Dark Chocolate (88% Cocoa) Bar

3/4 Cup Medjool Dates (pitted and chopped)

1 t Vanilla


For Nut Butter:

1 Cup Raw Almonds (roasted and cooled)

1/2 Cup Macadamia Nuts

1 T Maple Syrup

Himalayan Pink Sea Salt

Directions For Nut Butter

 Roast Almonds at 350 F for 7 minutes and then let cool.

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Maple Walnut Cherry Granola

breakfast recipes Aug 07, 2017

Mornings in our household are usually pretty chaotic.  One thing that isn’t negotiable is a healthy breakfast.  It’s nice to have things ready to just throw together and this granola is one of those things.  Grab fresh (or frozen) fruit, some yogurt and add this granola on top and you’ve got a delicious breakfast that the pickiest eater will love.

Store-bought granola is usually loaded with sugar, vegetable oils and preservatives.  This granola gets healthy fat from coconut oil, Omega-3 fatty acids from walnuts and chia seeds,  and is sweetened with maple syrup.

Maple Walnut Cherry Granola

Preheat oven to 300 F.

2 Cups Rolled Oats

1/2 Cup Raw Chopped Walnuts

1/2 Cup Chopped Dried Cherries

1/4 Cup raw Sunflower Seeds

1 – 2 T Chia Seeds

1 T Flax Seeds

3 T Maple Syrup

3 T Coconut Oil

1 t Vanilla

1/2 t Cinnamon

1/2 t Himalayan Pink Sea Salt

 Line a cookie sheet with Parchment Paper.

Combine the Oats, Walnuts, Cherries,...

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Double Chocolate Macadamia Nut Brownies

chocolate dessert recipes Aug 07, 2017

I’m not ashamed to admit that I love Chocolate.  (and red wine too – but that’s another story……). Chocolate (dark chocolate that’s at least 72% cacao) has health benefits.  It’s loaded with anti-oxidants, polyphenols and flavonoids.  (As much as blueberries!)

That’s why these brownies are so good.  They’re loaded with dark, healthy chocolate.

Cacao powder is high in antioxidants, fiber, magnesium (most women are deficient), flavanols and polyphenols.  Cacao powder is cold pressed and milled at low temperatures to protect these nutrients.  (Cocoa powder is processed at much higher temperatures)

Avocados are the secret ingredients in these little guys.  I promise you won’t taste the avocado at all.  Avocados are high in fat, but it’s the healthy monounsaturated fat.  Click here to read why fat is good for you.

These brownies are super rich and wonderful.  I think next...

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