Healthy Recipes

Salted Caramel Fudge

February 5, 2024/in Healthy Recipes

You won’t believe this Salted Caramel Fudge is made with healthy ingredients. You can indulge without the guilt of traditional fudge.

INGREDIENTS

• 1/2 cup unrefined coconut oil, melted

• 1/2 cup creamy natural peanut butter

• 1/4 cup honey or pure maple syrup

• 1/2 teaspoon vanilla

• 1/2 cup cocoa powder

• pinch of salt

• 1/2 cup Homemade Caramel Sauce

• course sea salt

DIRECTIONS

1. In large bowl, blender, or food processor, mix together the coconut oil, peanut butter, honey, and vanilla.

2. Add the cocoa powder and salt and stir until mixed well.

3. Pour mixture into a small container lined with parchment paper. I used a 6×9 inch glass casserole dish. Spread into an even layer and refrigerate or freeze for at least an hour before adding the caramel topping.

4. While the fudge sets, prepare the caramel sauce by following the recipe.

5. Pour 1/2 cup of the caramel sauce onto the fudge and spread to cover evenly. Sprinkle with course sea salt, cut into small squares, and enjoy your salted caramel sauce.

HOMEMADE CARAMEL SAUCE

INGREDIENTS

1 can (13.5oz) unsweetened full-fat coconut milk

½ cup pure maple syrup

pinch of sea salt

1 tablespoon unrefined coconut oil

2 teaspoons vanilla extract

INSTRUCTIONS

1. In a large saucepan with a thick bottom, combine coconut milk, maple syrup and salt.

2. Bring to a boil over medium-high heat. Reduce the heat to medium-low and let simmer for about 40 minutes, stirring occasionally.

3. Add coconut oil and cook for another 5 minutes, or until it reaches a deep caramel color.

4. Stir a little more often towards the end to keep the bottom from burning.

5. Remove from the heat, add the vanilla, then poor the caramel into a bowl and let it cool for about 5 minutes.

6. Once it has cooled slightly, stir vigorously until it is smooth and glossy.

7. Use the sauce while it is still warm for the best spreading/pouring results.

8. Stir leftovers (if there are any) in the fridge and reheat in a double boiler.

Chocolate Peanut Butter Fudge

October 5, 2023/in Healthy Recipes

Are you looking for a delicious Chocolate Peanut Butter Fudge without sugar? Here it is. The secret ingredient is the natural sugar in dates. This is super easy and won’t leave you with a sugar hangover.

When buying nut butters, always look for brands that are organic and contain no additional oils or sugar. The only ingredients should be nuts and a small amount of salt.

I love nuts so I added pecans or walnuts. The walnuts are a great source of omegas as well. For protein, I love the Chocolate Power Meal from BodyHealth as it’s clean, plant-based and full of amino acids.

Ingredients

1 cup all natural almond butter

10 pitted dates

1 scoop Chocolate protein powder

1/2 cup of chopped nuts (optional)

Directions

If the dates are firm, soak them in warm water for 5-10 minutes first. Drain and dry on paper towels.

Next, place them in a food processor with the natural almond butter.

Press into a pan and freeze and enjoy!

Store in the refrigerator if they last that long. Let me know if you love these as much as we do.

Homemade Nacho Chips

August 28, 2023/in Healthy Recipes

Homemade nacho chips are delicious and much less toxic than conventional nacho chips specifically Doritos! It feels great helping my family eat healthier.

My son’s favorite dish growing up was taco pie and called for nacho chips. So I had to find an alternative to conventional chips. These worked great!

Have you ever read the ingredient label? Here is a sneak peek. Sit down as it’s a bit scary and extremely genetically modified along with MSG.

Ingredients in Doritos.: Corn, Vegetable Oil (Corn, Canola, And/or Sunflower Oil), Maltodextrin (Made From Corn), Salt, Cheddar Cheese (Milk, Cheese Cultures, Salt, Enzymes), Whey, Monosodium Glutamate, Buttermilk, Romano Cheese (Part-skim Cow’s Milk, Cheese Cultures, Salt, Enzymes), Whey Protein Concentrate, Onion Powder, Corn Flour, etc.

Homemade Nacho Chip Ingredients

Always be sure corn and animal products (parmesan cheese) are organic. Most all my ingredients are organic and I encourage everyone to strive for the same to reduce your toxic load.

6 6-inch organic corn tortillas

1 tablespoon coconut oil

3 tablespoons grated organic parmesan cheese (you could also substitute vegan cheese)

1 1/2 teaspoons chili powder

1 1/2 teaspoons smoked paprika

1/2 teaspoon Celtic or Himalayan salt

Homemade Nacho Chip Directions

Preheat oven to 350 degrees. Lay tortillas on rimmed baking sheet and brush with oil on both sides. Stack them up and cut 3 ways making 6 pieces.

In a medium sized bowl, mix together parmesan, chili powder, smoked paprika, and salt. Toss the sliced tortillas in the spice mix and lay them in a single layer on the baking sheet.

Bake for 15-20 minutes or until crisp. Serve when cooled and enjoy immediately. No detox required!

Makes 6 servings of 6 homemade nacho chips (or one tortilla)

For one serving = 88 calories, 4.0 g fat, 1.1 g saturated fat, 11.2 g carbohydrates, 0 g sugar, 2.9 g protein, 1.5 g fiber, 242 mg sodium, 2 Points+

Black Bean Lentil Tacos

May 7, 2023/in Healthy Recipes

Black bean lentil tacos are a high-fiber meatless alternative to traditional tacos. They are also more economical and quicker to prepare than meat tacos.

I wanted to share my favorite brand of gluten-free wraps. They are Siete brand and found in the refrigerated section of your healthier grocery store. They also have chickpea and almond flour versions.

Or instead of using gluten-free wraps, I love this on a bed of greens, organic of course. It can always be served over organic rice or quinoa as a taco bowl. Speaking of, like always, use organic ingredients to lower your toxic load.

Being primarily dairy-free is important to me as well so I use many of the products from Follow Your Heart. We love their sour cream and cheeses. Pepper Jack is my favorite version but they have a variety of other dairy-free flavors including cheddar, mozzarella and gouda.

Ingredients

1 small onion diced, 1/3 cup

2 cloves garlic, minced

3/4 tsp cumin

1/2 tsp chili powder

1/2 tsp salt

3 cups cooked green lentils (1 cup dry)

1 can (15 oz) black beans, rinsed and drained

1/3 cup salsa

2/3 cup low-sodium vegetable broth

Gluten-free taco shells or wraps.

Optional toppings: tomato, lettuce, avocado, dairy-free sour cream, cilantro, olives

Directions

Heat half the broth over medium-high heat in a large skillet. Add and saute the onions for 6-7 minutes.

Add garlic, cumin, chili powder, and salt. Heat for 2-3 minutes.

Reduce heat to low and add lentils and black beans. Stir all to combine.

Add salsa and vegetable broth. Stir and heat for about 5 minutes. Add remaining broth if necessary to keep it creamy.

Spoon into a taco shell or on a bed of greens. Add toppings of your choice.

Makes 6-8 servings or tacos.

Note: Taco seasoning can be made up in advance. I purchase organic bulk herbs from Mountain Rose Herbs and save so much money.

Non Dairy Tomato Soup

April 13, 2023/in Healthy Recipes

I found a classic milk-based recipe and converted it to non dairy tomato soup. Tomato soup evolves such strong positive emotions from my childhood. Nothing says home more than grilled cheese and tomato soup. I’m pretty sure I lived on it growing up. Hmm, maybe that’s why I’m gluten and dairy intolerant?! However, we did throw in a few grilled peanut butter sandwiches along the way.

Do you have a favorite food or foods that bring back positive memories of home?

Not only did I convert to dairy-free but also gluten and oil-free. You never know when you healthily a recipe if it will convert as well. I was really happy with the flavor and would love to hear your feedback. Not only did I swap the flour for arrowroot but I omitted the sugar. As always, my ingredients and seasonings are all organic. My goal is to reduce inflammation and chemicals in our bodies. I love my family and myself that much.

Ingredients

1 T of organic butter or ghee

1 tsp chopped garlic or 1-2 cloves

2 T Arrowroot powder

1/2 tsp of Celtic or Pink Himalayan salt

1/8 tsp black pepper

1/2 tsp dried basil

1/2 tsp dried minced onion

1/2 tsp oregano

1 14 oz can of diced tomatoes

2 cups cold milk such as coconut or Malk oil-free almond milk

Directions

Place the contents of the canned tomatoes into a Vitamix or food processor and puree until smooth. Set aside.

Saute the garlic and butter together for a few minutes.

Next, blend the arrowroot powder and seasoning.

Remove from heat and stir in the 2 cups of pureed tomatoes. Bring to a boil stirring constantly. Boil for 1 minute.

Add 2 cups of cold plant-based milk.

Heat almost to boiling and serve.

I like to top it with Bragg’s Nutritional Yeast instead of grated cheese.

Serve with gluten-free crackers, Mary’s Gone Crackers is my favorite or gluten-free bread such as Simple Kneads. A side salad pairs well with organic vegetables, of course.

Avocado Cilantro Dressing

March 24, 2023/in Healthy Recipes

Avocado cilantro dressing can be used with crackers, salads, or as a raw vegetable dip. Plus you can use it on a wrap or sandwich instead of mayonnaise. The recipe as is will be thick but you can thin it by adding more water. The key as we know is finding that perfect ripeness of the avocado. And when you do, it’s magic. I love garlic so you can adjust accordingly if you want more. My husband doesn’t love it as much as I so I compromise with 2 cloves!

Avocados are not only delicious but an important source of healthy fat great for adults and babies! It helps increase the absorption of fat-soluble nutrients such as vitamins A, D, K, and E. They are a good source of fiber and nearly 20 vitamins, minerals, and phytonutrients, making them a heart-healthy choice.

Plus we have the superfood cilantro that we can talk about for days and all the health and detoxification benefits. It’s one of the few herbs that can pull heavy metals from the body. My favorite benefit is that it supports digestion and helps with healthier bowel movements. With that, this may be just what the doctor (Naturopathic) ordered. If you need support with your digestive health, give us a call or schedule your first session for free.

Let me know if you love it and how you use it. Enjoy!

Note: if you don’t have the yogurt on hand, it tastes good without it too.

Ingredients

1 ripe avocado

1/4 c dairy-free unsweetened yogurt

1/2 cup of water

1 cup of cilantro leaves and stems

2 cloves of garlic

1/2 tsp of Celtic or Himalayan salt

1/2 lime, fresh squeezed

Directions

Add all the ingredients in a food processor or Vitamix. Blend until smooth. You’ll be able to determine the consistency and whether you will need to add more water depending on your preference.
Transfer to a bottle or jar for storage and refrigerate at least one hour before serving.

bowl of cabbage soup naturopathic doctor digestive health gut health

Cabbage Roll Soup

December 30, 2022/in Healthy Products, Healthy Recipes

Cabbage roll soup brings back so many memories of my mom’s stuffed cabbage rolls or Golumpki. Golumpki is a traditional Polish dish and a labor of love. My dad was Polish and my mom was Czech so we had lots of great food to experience. I don’t know about your family, but my family bonded over food. Do you ever feel kinda yucky and you want your mom’s homemade chicken soup? Or smell corn beef and cabbage and remember New Year’s Day with your grandparents?

Food often brings families together! I know I love making my mother’s cookies (with modifications) for Christmas and sharing our memories of her while we gobble them down. This cabbage soup brings back all the good feelings for me. It was one of my favorites (which I hold right up there with Kolache and Pierogies). And I wonder why I ended up with gluten intolerance?!

The recipe is easy and only took about 15 minutes to prep and chop the veggies. I used my food processor so the cabbage was a bit finer.

A friend shared this recipe but it seemed a bit heavy on the tomato side. So I made modifications to suit my needs and it turned out delicious. I was looking for an easy Christmas Day meal and it was perfect. It was full of flavor and nostalgia. And with record colds here in South Carolina, it was even better. I love to serve this soup with gluten-free crackers or bread. My favorite GF organic cracker is Mary’s Gone Crackers. Simple Kneads bread is my favorite. They don’t use “junk” grains (rice, potato starch, tapioca) like most gluten-free breads do. They use ancient grains such as quinoa, millet, pumpernickel, etc.

Ingredients

2 tsp coconut oil
1 lb lean ground beef or ground chuck
salt and pepper
1 medium yellow onion diced finely
3 cloves garlic, minced*
4 cups chopped green cabbage
2 medium carrots, diced
4 cups low-sodium beef broth
2 8 oz. cans tomato sauce
1/2 cup organic white rice uncooked
3 bay leaves
3 tbsp light brown sugar (I used organic coconut sugar)
2 tbsp fresh chopped parsley (optional)

Instructions

In a dutch oven or large soup pot, heat oil over medium-high heat and add ground beef.
Season ground beef with salt and pepper as desired and cook until browned.
Add diced onion and minced *garlic and cook for another 2-3 minutes, until onions are tender.
Add in chopped cabbage, carrots, tomato sauce, beef broth, white rice, bay leaf, and brown sugar and stir to combine.
Bring soup to a simmer and let cook for about 30-40 minutes, until rice and carrots are tender.
Take out the bay leaf and sprinkle with chopped parsley.
Serves 6

*Note: Be sure to mince your garlic at least 10 minutes in advance of cooking to release the allicin (the therapeutic property in garlic)

What was your favorite meal growing up? Is it still your favorite? If it’s changed, what is it now? We would love for you to join our FaceBook group and share your answers! Our group is full of women who are on the same healing journey as you and we would love for you to join us.

And if you have questions on your health, gut, hormones or any female health need, schedule with me here.

Cashew Cookie Bites

September 13, 2022/in Healthy Recipes

Introducing Guilt-Free Cashew Cookie Bites: A Delicious, Quick, and Healthy Dessert Alternative

When it comes to a tasty treat that’s not only easy to make but also a healthier option for your sweet tooth, look no further than our Cashew Cookie Bites. With just five simple ingredients and a preparation time of mere minutes, these little delights have become a staple at my events, seamlessly replacing those less-than-healthy desserts.

Not only are they a scrumptious indulgence, but Cashew Cookie Bites are also gluten-free and dairy-free, making them an ideal choice for those with dietary restrictions. And did I mention they are guilt-free too? Instead of dwelling on diets and deprivation, let’s focus on what you can relish.

The moment you take that first bite of these delightful morsels or any other healthier treats, you might discover that your cravings for processed, sugar-laden foods begin to wane. It’s all about embracing the positive impact food can have on how you feel. Do your food choices leave you feeling light, energized, and invigorated? Or do they make you feel heavy, bloated, and lethargic? Your body is trying to communicate with you through these sensations.

If you find yourself in the latter category, it’s a sign that your digestive system might not be functioning optimally. In such cases, digestive health testing can be an invaluable tool to help you get back on track. Alternatively, you can start with something as simple as a digestive enzyme to see if it makes a difference. Remember, staying healthy doesn’t have to be a challenging endeavor.

So, why not start by whipping up a batch of Cashew Cookie Bites, savoring their deliciousness while making a conscious choice to put your well-being first? It’s a small step toward a healthier, happier you! Eating health doesn’t have to be hard or bland.

Ingredients for Cashew Cookie Bites

1 1/3 cup raw cashews

2/3 cup gluten-free, glyphosate-free One Degree organic oats

5 Tbsp. raw unfiltered honey, agave, or organic maple syrup

1 scoop or packet of Perfect Aminos Power Meal (or your favorite nonGMO plant-based protein powder)

1/3 cup dairy-free mini-chocolate chips (Enjoy Life brand is non-dairy)

Directions for Cashew Cookie Bites

First, blend cashew and oats in a food processor until flour-like consistency.

Next, stir in Perfect Amino Power Meal and honey or agave. Chocolate chips can be added to the food processor at the end or folded in at the end. Roll into bite-size balls. If it is too dry, add one tablespoon at a time of plant-based milk or water.

Store Cashew Cookie Bites in the refrigerator in a sealed container. Enjoy and let me know what you think of them in the comments. Or more importantly, let me know if you were able to stop at eating just one! I’ve not been able to achieve that yet.

If you are a serious chocolate lover, you can replace the vanilla protein with chocolate. When it comes to animal protein powder, always use a clean nonGMO version.

Note: If you struggle to digest nuts which many people do, try soaking the cashews for a few hours in water or soaking them overnight. Rinse and pat dry before using in the recipe. This makes them much more digestible for those who struggle.

A dish of black beans and quinoa with vegetables.

Black Bean Quinoa

September 6, 2022/in Healthy Recipes

If you are looking for two great sources of protein, black bean quinoa is it. We are not vegan but do choose to have several meals each week that are meatless. We substitute meat protein with plants such as quinoa and black beans. The best part of quinoa is that it is a complete protein! Meaning you receive all the necessary amino acids from it unlike other plant proteins. As always, use organic products when possible to reduce pesticide/herbicide exposure. We are not overweight, but we are over toxic!

We served this at our Grand Opening of my wellness center this week (June 2014) and it was a huge hit.

I make a similar version with mangoes and black beans so be sure to check it out too.

Ingredients

1 medium sweet onion, diced

2 cloves garlic, minced

3/4 cup quinoa (uncooked), rinsed (red or white)

1 (15 ounce) can black beans, drained and rinsed

1 teaspoon chili powder

1 teaspoon cumin

1/4 teaspoon crushed red pepper flakes (more or less to taste)

1/2 teaspoon black pepper

Kosher salt or sea salt to taste

1 (4.5 ounce) can diced green chilis

1 (10 ounce) can of diced tomatoes

1/2 cup freshly chopped cilantro

1 3/4 cup vegetable broth, low sodium

Directions

In a large skillet saute diced onions until tender about 4 minutes, add garlic and saute one additional minute. Add the remaining ingredients in the order listed above. Cover,bring to a boil, reduce heat to a low boil and cook 15-20 minutes or until liquid is absorbed. Remove from heat and allow to sit 5 minutes covered before serving. Fluff quinoa with a large spoon and serve. You can serve warm or at room temperature.

Let me know in the comments if you enjoyed it and any variations you made. Variety is the spice of life!

Strawberry Energy Bites Recipe

July 3, 2022/in Healthy Recipes

The hardest part for my clients is giving up sugar, sweets, and desserts. So I like to offer alternatives to dessert that contains cleaner ingredients. Most cakes, cookies, or any sweets contain either genetically engineered corn syrup or hydrogenated oils on top of high amounts of sugar. Strawberry energy bites are a wonderful healthy guilt-free treat you can feel good about putting in your body!

Incorporating fruit or other plants is always the best choice with desserts. Strawberries contain a broad array of nutritional benefits. Strawberries are packed with vitamins and minerals such as vitamins C and K, folate, potassium, manganese, and magnesium. They are low-calorie, fiber-rich, and abundant in antioxidants and polyphenols. According to the USDA, one cup of strawberries provides 3 g of fiber and 12 g of carbohydrates.

However, remember to follow the Clean Fifteen-Dirty Dozen as strawberries are typically number one on the Dirty Dozen. This means you would need to purchase organic. If you can’t find fresh organic, you can purchase frozen organic and allow them to thaw in advance.

Ingredients:

1 cup organic strawberries

1 cup gluten-free oats (One Degree Organic is glyphosate free)

1/2 cup sunflower seeds

1 serving vanilla plant-protein powder

2 Tbsp coconut oil

1/4 cup freeze-dried organic strawberries (optional)

Directions:

Place the first four ingredients in a food processor with 1 Tbsp of coconut oil. Mix until it forms a ball. If it is too dry, add a second tablespoon of coconut oil.

Place the freeze-dried strawberries and crush into a fine powder

Using 1 heaping Tbsp of the mixture at a time, roll between your hands to form 1-inch balls. Roll the balls in the dried strawberries immediately before serving.

Store in the refrigerator for up to one week in an airtight container.

Note: if you need additional sweetness in your energy bites, add 1-2 Tablespoons of honey or pure maple syrup.

Let me know in the comments if you enjoyed the Strawberry Energy Bites and if you made any variations. I’m all about creativity, especially in food. And if you need help with making better eating choices, I’d love to help you. Schedule a free Wellness Strategy session with me today. It’s a 30-minute call that could change your life.

Corn and Cod Chowder

April 17, 2022/in Healthy Recipes

We found this Corn and Cod Chowder recipe, and it was delicious. We used organic milk products, but I still ended up feeling miserable (bloated, heavy) after consuming dairy. I learned a few years ago that I’m lactose, casein, and whey intolerant. So we made adjustments by replacing the dairy products with plant-based milk. As always, we use organic ingredients with almost everything especially the potatoes (on the EWG dirty dozen), broth and bacon. If you are gluten-intolerant, you can use GF flour as well. This recipe is especially delicious when corn is in season.

Ingredients

3 slices organic bacon, halved

8 scallions or green onions, thinly sliced, whites and greens separated

1 1/2 teaspoons finely chopped garlic

2 tablespoons all-purpose flour or gluten-free flour

2 medium Yukon gold potatoes, diced into 1/2-inch pieces

2 cups almond milk (or 2 percent milk)

2 cups low-sodium vegetable or chicken broth

2 teaspoons finely chopped fresh thyme

1/2 teaspoon kosher or Himalayan salt

1/4 teaspoon ground black pepper

3/4 pound cod, skin removed, chopped

2 1/2 cups fresh or frozen corn kernels

1/4 cup plant-based half & half Califia Farms Better Half unsweetened

Directions

In a large saucepan, cook bacon over medium heat until crisp, about 5-6 minutes. Transfer to a paper towel-lined plate; crumble. In the same pan, sauté scallions or green onion whites for 2 minutes. Add garlic; sauté for 1 minute. Add flour; cook, stirring frequently, 2 minutes. Stir in potatoes, milk, broth, thyme, salt, and pepper; bring to a boil. Reduce heat to medium-low; simmer 10 minutes. Stir in fish, corn and 2/3 bacon; simmer 5 minutes. Stir in half-and-half and 3/4 scallion greens; simmer 2 minutes. Ladle into bowls and garnish with remaining scallion greens and bacon.

If you have enjoyed this corn and cod chowder, leave a comment below.

Quinoa Celery Cranberry Salad

March 5, 2022/in Healthy Recipes

My absolute favorite go-to lunch is quinoa celery cranberry salad. Since it uses dried cranberries, these are typically ingredients you can easily keep on hand. You could also use dried cherries or even raisins but I really love the tartness of the cranberries. I typically make the quinoa in advance but it cooks in 15 minutes so this is still a quick lunch or supper.

This recipe is naturally gluten-free and contains complete protein from the quinoa. It also digests well for most people. As a Digestive Health Specialist, I like to keep that in mind! I use all organic ingredients as well as I feel it is critical to reducing our toxic load. Also, celery is on the Dirty Dozen list from EWG.org. EWG is a nonprofit organization that helps protect families from toxic chemicals by testing fruits, vegetables, and even personal care products on their Skin Deep site. Consider checking both sites before you purchase non-organic products. It’s so important, it could save your life!

But I hope you enjoy this salad as much as I do. Please let me know if you make any adjustments.

Note: The recipe suggests you let it sit for an hour to bring out the flavors and I typically do. But if you can’t wait, it’s delicious to eat right away. Enjoy!!

Ingredients

1 cup dry quinoa

1/2 cup dried cranberries (or dried cherries)

1 1/2 cup chopped celery

1/2 cup chopped pecans

1/2 cup fresh cilantro or parsley, chopped

1 Tbsp olive or walnut oil

2 Tbsp fresh lemon juice

3 cloves of minced garlic

1 tsp pink sea salt

1 Tbsp Braggs or coconut aminos

Prepare quinoa on the stove according to directions. Typically you use a 2:1 ratio of grain to water. So 1 cup of dry quinoa to 2 cups of water.