Cookie dough energy balls in dish

Cookie Dough Energy Bites

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Cookie Dough Energy Bites

These cookie dough energy bites are addictive plus gluten-free, dairy-free, no added sugar, vegan and delicious! As always use organic ingredients. If you don’t have a plant-based protein powder, I’d be happy to share mine as it contains clean ingredients and it’s high fiber full of 20+ organically grown plants. Check it out here and save $10 off your first order of clean plant-protein.  

Ingredients:

  • 1/4 c coconut oil, melted
  • 4 scoops or 2 servings of vanilla plant-based protein powder
  • 1-2 Tablespoons plant-based milk (like almond, coconut, soy, etc) or enough to make a batter-like consistency
  • 1/4 c dairy-free mini chocolate chips like Enjoy Life brand

Mix the first three ingredients together and when thoroughly blended, add the chocolate chips. Roll into bite-sized balls and store them in the refrigerator. Good luck in making them last. You may need to double the ingredients next time! Stay healthy.

**Another variation I’ve made is to use the chocolate protein powder and substitute one scoop of protein powder with one scoop of organic peanut butter powder.  

 

Garlic Mushroom Miso soup

Immune Supporting Garlic Miso Soup

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Immune Supporting Garlic Miso Soup! Whether you are starting to feel under the weather, wanting to support your immune system or just need something nourishing to feed your cells, this soup is it! If you don’t like mushrooms, you can easily omit them but we love them and it makes it a bit more nutritious and hearty. Garlic is one of the best natural healers and immune-supporting superfoods on the planet! It’s all because of the magic chemical called allicin. An enzyme called alliinase is activated when the garlic clove is chopped or crushed. This enzyme converts alliin into allicin. Here is a good article to learn all the many benefits of garlic. It truly is a secret weapon when it comes to your health and preventing disease and imbalance.

Garlic is a known antimicrobial that makes it therapeutic against bacteria and fungi with clinical research to back that up. Plus it is antiviral as well. Having two among many scientific studies is all we need to say besides, eat your garlic! I’ve been making it almost weekly.

Ingredients

4-5 cloves of garlic, minced

1 quart of low-sodium organic vegetable or beef broth

2 tablespoons organic miso paste

1 package (3.5 ounces) shiitake mushrooms, sliced

 

Directions

Peel garlic and mince or use a garlic press. Set aside for at least 10 minutes to release the alicin.

Place the sliced mushroom in a pan with a small amount of organic butter or use some of the broth.  Saute for about 10 minutes and add the garlic. Continue to saute for about 3-5 minutes on medium heat.

Add the broth until it starts to boil and then add the miso paste. Continue to stir until the miso is dissolved about 5-10 minutes.  Serve and enjoy! Makes 4 one-cup servings.

Greek Quinoa salad

Greek Quinoa Salad

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Greek Quinoa Salad is one of my favorite dishes. I love anything Greek and Kalamata olives which is why I love this Greek Quinoa Salad. It’s great as a side dish or a main. It’s easy to make when you have limited time. Cooking quinoa in advance is one time-saving tip as it stores well in the refrigerator. I like to cook a bit extra and make breakfast quinoa.

I buy Kalamata olives in gross at Costco. Well maybe it’s just a huge jar but it is a lot when you are the only one in your household that loves them. Yes, I’m obsessed and happy to have the entire jar to myself.

The other wonderful part of this recipe is that it contains quinoa which is one of the best plant proteins. It has everything going for it being a plant, gluten-free, low-calorie, and complete protein.  Quinoa technically isn’t a grain but is a seed. To learn more about quinoa and all the benefits, the Food Network has a great quinoa article and recipes. The Food Network is my go-to site for recipes as they use predominantly whole foods.

This recipe calls for a homemade Greek Dressing which you can make in advance as well and you can use it with all your salad greens.

Let me know how much you enjoy this recipe and any ideas for quinoa. As always, use organic ingredients as much as possible. I buy the organic quinoa at Costco as well.

Ingredients

  • 1 cup dry quinoa
  • 1 cucumber chopped
  • 1 pint of cherry tomatoes, sliced
  • 1 cup Kalamata olives, halfed
  • One medium red bell pepper, diced (approximately 1/2 cup)
  • One small red onion, diced (approximately 1/4 cup)
  • Greek dressing (see recipe below)

Directions

  1. Prepare quinoa in a rice cooker or on the stovetop according to directions.
  2. Chop all the veggies and combine in a large mixing bowl.  Add the cooked quinoa.
  3. Pour half a cup of dressing on the salad stir to combine.
  4. Serves on top of your favorite greens or by itself.

Makes 2 to 4 servings.

Greek dressing

1/2 teaspoon dried oregano

1 teaspoon dill

1/2 teaspoon sea salt

1/4 teaspoon black pepper

1 teaspoon honey

1 teaspoon lemon juice

1/4 cup red wine vinegar

1/4 cup olive oil

Place all ingredients into a blender and blend until smooth. Pour over your favorite salad and enjoy!

Raw Omega Energy Bites

Raw Omega Energy Bites

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Raw Omega Energy Bites are my new go-to.  Have a sweet tooth and need a quick healthy fix? Or maybe a quick energy lift in the morning with your coffee. Raw Omega Energy Bites can be made in minutes and fulfill your need for sweet, delicious, and healthy.

These are also great to take to holiday parties as they look quite festive. The walnuts and chia seeds supply a good source of omegas in this delicious treat!

As always, these are gluten-free and dairy-free. To ensure they are even healthier, consider using organic or whole food ingredients.

Let me know how you enjoy them.

Ingredients:

1 cup pitted Medjool dates

1/2 cup raw walnuts

2 Tbsp whole chia seeds

2 Tbsp unsweetened coconut flakes (more if you want to coat them)

1 serving chocolate or vanilla protein powder

1 tsp cinnamon

 

Place all ingredients in a food processor and pulse until combined and sticky. If you dates are dry, soak them in warm water first 10-30 minutes. Add additional water if necessary when mixing for desired consistency. I like mine to be a bit chunky with the nuts so I don’t over blend the mix.

Take approximately 1 T of the mix, and roll between your hands into balls.

Optional: Place an additional 1-2 Tbsp of coconut flakes and roll the balls into it. Store in the refrigerator for up to one week in an airtight container.

Drop a comment to let me know how much you enjoy it or if you made any variations.

 

Pina Colada Smoothies

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Nothing says summer like pina colada smoothies. A Pina Colada smoothie is a wonderfully refreshing drink on a warm summer day! You can also prepare it in less than 15 minutes. Consider adding a scoop of your favorite vanilla plant protein for a filling meal.  The recipe works best in a high-powered blender such as a Vitamix (what I use) or Nutribullet.

Also, using high-quality coconut water such as Harmless Harvest makes a big difference in the flavor. I like to keep the Costco frozen pineapple on hand for smoothies which make this smoothie super quick to prepare.

 

Ingredients:

1 cup coconut water (Harmless Harvest is my favorite)

2/3 cup unsweetened shredded coconut

1 1/2 medium fresh pineapples, cut into pieces or frozen pineapple

15-30 ice cubes (reduce if using frozen pineapple)

1/4 cup lime juice

Directions:

Blend coconut water, coconut, and pineapple until well combined. Squeeze one-half to one whole lime depending on the size to obtain 1/4 cup of juice. Add ice and lime juice, blend until smooth.

Top with toasted coconut and lime slices. Serve immediately.

Serves 4.

 

Avacado-Cumin-Dressing

Avocado Cumin Dressing

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Avocado Cumin Dressing

I made this tonight and fell in love! I left it thicker and used it as a sandwich spread, organic corn chip dip, and a salad dressing.

It contains six simple ingredients that most of us have on hand.  Avocados are a staple in our home.

Ingredients:

1 avocado

1 tsp cumin

2 tbsp lime juice

1 tbsp olive oil

1/2 tsp dijon mustard

1 clove garlic

Salt and pepper to taste

1/2 – 1 cup of water

Directions:

Add all ingredients to a food processor. Add the amount of water that meets your desired consistency. I added a little less than 1/2 cup of water as I like it think to use as a dip and sandwich spread. The possibilities are endless for its use. Let me know what ideas you come up with and how much you enjoy it.

Crockpot Pork Tortilla Soup

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Crockpot pork tortilla soup is great way to use any leftover meats.  You can add an extra can of beans or make it vegan. I had leftover pork roast so this worked really well!

*Remember when cooking with garlic, chop it first as you want it to rest for 10 minutes before cooking. This allows the beneficial allicin to form and will remain intact during cooking.

As always, use organic ingredients when possible, especially with animal products. We are fortunate to have a local farmer that provides chicken, eggs, and pork using non-GMO, organic farming methods.

Ingredients

1 Tbsp coconut oil

1/2 cup chopped onion

3 cloves minced garlic (chop 10 minutes prior to cooking)*

1 diced pepper (red, yellow or orange)

1 diced sweet potato

1 Tbsp no salt taco seasoning (see my homemade no sodium recipe)

1 1/2 tsp cumin

1/4 tsp chili pepper flakes (we like it spicy so added a bit more!)

1/2 tsp coriander

1/2-1 pound chopped roast pork (or substitute any leftover meat)

32 ounces of low sodium organic broth

1 – 28 oz can diced organic tomatoes

1 – 15 oz can organic black beans, rinsed

1 – 6oz can organic tomato paste

1 cup fresh or frozen organic corn

Organic corn chips

Chopped cilantro (optional)

1 avocado, chopped (optional)

Lime zest and juice (optional)

Directions

Add 1 Tbsp coconut oil (or 2 T broth) and the chopped pepper, onion, sweet potato, and garlic to a large soup pan, or use the Saute feature on your Instapot. Saute for 5-10 minutes. I chop my sweet potatoes into small pieces to help them cook faster. Add the seasonings (cumin, coriander, and chili pepper flakes) after the first 5 minutes.

Next, add all remaining ingredients. Slow cook or simmer for at least two hours.

Once plated, add 1/4-1/2 chopped avocado and the cilantro (about 1/2 tablespoon).  You may also want to ask a bit of lime zest and a squeeze of lime juice.

The organic corn chips can be used as a scoop for your soup (you’ll still need a spoon) or crush into small pieces and sprinkle on top! Enjoy!!

 

 

Carrot muffin with icing on blue pedestal

Carrot Cake Muffins

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Carrot cake muffins are easy and so delicious! These are healthy and satisfying enough to eat for breakfast, especially when topped with my favorite non-dairy cream cheese.  Follow Your Heart brand non-dairy cream cheese is delicious enough that you won’t miss the conventional version.  The recipe contains only honey and no refined sugars which should make any mom or baker happy. As always, use organic ingredients when possible. These muffins are gluten-free, dairy-free, and contain zero refined sugar.

Ingredients

  • 2 cups almond flour
  • 1 teaspoon baking soda
  • ½ teaspoon gluten-free baking powder
  • ¼ cup honey
  • 3 eggs at room temperature
  • 2 teaspoons pure vanilla extract
  • 11/2 teaspoon cinnamon
  • ½ teaspoon lemon zest
  • ½ teaspoon nutmeg
  • ½ cup unsweetened applesauce
  • 1 cup shredded carrot 1 large carrot
  • ½ cup unsweetened shredded coconut
  • ¼ cup raisins
  • ¼ cup chopped pecans
  • Additional chopped pecans and coconut for topping optional
  • Non-Dairy Cream Cheese (Follow Your Heart brand)

Instructions

Preheat oven to 350 degrees.

In a large bowl add the wet ingredients first (eggs, applesauce, pure vanilla extract, and honey) then add the dry ingredients (almond flour, baking soda, baking powder, cinnamon, nutmeg, lemon zest). Mix until fully combined.

Add shredded carrots, coconut, pecans, and raisins to almond flour mixture and stir until fully combined.

Scoop batter into a lined muffin pan. The batter will be thick.

Top muffins with chopped pecans and coconut. (optional)

Bake for 23-26 minutes.  Please watch your oven because all ovens are different.

Remove and check centers with a toothpick. The toothpick should come out clean.

Allow cooling before serving.

Store in an airtight container. Refrigerate or freeze for longer-term storage.

Top with a non-dairy cream cheese-like Follow Your Heart brand! Yum.

Enjoy!

white bowl of pistachio ice cream with whole pistachios surrounding it

Pistachio Non-Dairy Ice Cream

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Who says eating healthy is bland, difficult, or boring?  Pistachio Non-Dairy Ice Cream is heavenly. 

I love pistachios. So paring them with frozen bananas to make what I call “nice cream” is delightful. This recipe is so simple, delicious, and can be a bit addictive.

The recipe is from the Hungrier for Health recipe book and I made a few adjustments to it as it called for using a juicer (which I don’t have).  The recipe book contains 127 recipes that are gluten-free, dairy-free, vegan, kosher, and delicious. This is an excellent resource if you know someone with cancer or other chronic diseases. The author is Susan Silberstein, Ph.D. and you can find her many helpful resources at BeatCancer.org. I was fortunate to obtain my Holistic Cancer Coach training from her which was an incredible blessing.

This is a wonderful healthy dessert to serve guests or even a healthy snack. Today we have non-dairy ice cream options but they are laden with sugar.  If you use ripe bananas, you will not need to add any sugar to this recipe!

Pistachios are the richest source of potassium of all nut families. One ounce contains 310 mg. They are also rich in phytosterols, helpful in lower cholesterol and fighting cancer.

 Ingredients

4 large bananas, peeled, cut in quarters, and frozen

¼ cup raw or roasted (without added oils) pistachio nuts

¼ tsp vanilla extract

¼ cup almond milk

1/8 tsp organic stevia powder or 1/8 tsp monk fruit powder (optional)

Instructions

Coarse chop 1/8 cup pistachios in a food processor and set aside. Grind remaining nuts to a fine powder. Add almond milk and vanilla extract and blend. Add bananas to high power blender or Vitamix and beat until creamy. Transfer to serving bowls and sprinkle with the roughly chopped pistachios. You may want to drizzle some dark chocolate syrup on top as well.

I didn’t add the stevia or monk fruit as it was plenty sweet without. My presentation didn’t look like this as I ate it right out of my Vitamix! It was delicious.

Serves 2.

 

If you want to try another homemade, healthy sweet treat- check out these Spiced Oatmeal Cranberry Cookies!

If you would like to talk more about what foods may help repair your body, you chat more with us here!

dry red lentils in white bowl

Red Lentil Sloppy Joes

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Red lentil sloppy joes are a nutritious and economical dish but most importantly they taste amazing. Red lentils are rich in iron, fiber, selenium, zinc, carbohydrates, protein, and vitamin B1. Plus, they’re an excellent source of phosphorus, manganese, and folic acid. Unlike other legumes, lentils cook in about 30 minutes and don’t require soaking so you can make a healthy meal when you are short on time.

Ingredients:

1 tbsp of coconut oil or vegetable broth

1 red bell pepper finely chopped

2 garlic cloves minced

1 medium onion chopped (approx 2/3 cup)

2 tbsp tomato paste

1 bay leaf

8 ounces tomato sauce

1 1/2 cups of water

1 cup dry red lentils

1 tbsp low sodium Worcestershire sauce

1 tbsp yellow mustard

2 tsp apple cider vinegar

2 tsp coconut sugar

1 tsp chili powder

1/2 tsp ground black pepper

1 tsp salt (optional)

 

Directions:

Heat oil in a large pan over medium heat and add bell pepper and cook for 5 minutes or until softened, stirring frequently.

Add onion, garlic, and tomato paste and cook for one-minute stirring constantly.

Stir in the remaining ingredients, and heat to a boil over medium-high heat.

Cover with lid and reduce heat to low. Simmer 30-35 minutes or until lentils are tender, stirring occasionally. Remove bay leaf.

Serve lentils wrapped in lettuce leaves or on top of a gluten-free bun.

Makes 4 to 6 servings.

Recipe courtesy of Rebecca Downing from the Shred 10 recipe book.

 

We’d love to know, did you enjoy this recipe as much as I did? Did you make any changes? If you’d like to try another nutrient-dense meal, check out this Black Bean Mango Quinoa Salad! Want to learn more about what nutrients and minerals could benefit you? Book a call with us to discuss testing options.

chocolate cherry shake in a glass up

German Chocolate Cherry Shake

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Who doesn’t love cake? I LOVE german chocolate cake?! It’s rich, satisfies my sweet tooth, and it’s healthy- I mean, it even has fruit in the title, right? I can’t always sit down and eat a cake, oh, umm.. I mean, one slice of cake. But, I can make a shake anytime I want and it’s just as good (and it’s less work)! This German Chocolate Cherry Shake is filling and so deliciously rich. If you need extra fiber, you can add a scoop of my favorite chocolate fiber mix.

 

German Chocolate Cherry Cake Shake

Ingredients

1 scoop (1/3 c) plant-based protein powder

1/2 cup organic black cherries (fresh or frozen)

1/2 cup almond or other plant-based milk

2 teaspoons almond butter

1/4 cup water

2 teaspoons unsweetened raw cacao powder or carob powder

Blend ingredients for 30-40 seconds in a high-speed blender or Vitamix.

Optional: For additional sweetness use organic Stevia or another natural sweetener. Add organic dark chocolate (over 70% cocoa) shavings on top with fresh sweet cherries. 

 

We would love to know what is your favorite shake style. Do you like desserts in shake form or do you prefer fruits and veggies? I like them all! Give me all the shakes! If you like shakes too or want to start adding them to your daily routine, check out this post LOADED with smoothie/shake recipes!

BONUS: Here is a $10 off coupon to thank you for stopping by. Let me know how much you love the recipe!

 

flourless peanut butter cookie recipe

Flourless Peanut Butter Cookie Recipe

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You’ve found the perfect healthy, peanut butter cookie recipe

If you are looking for a simple 4-ingredient, low sugar cookie, this recipe is quick and delicious. I was a little concerned about how it would turn out (and whether my husband would like it) not having any flour in it.

I love to bake but need recipes that are healthy so I feel good serving it to my family, plus are quick and easy to make. This recipe fulfills all the categories.

This is a flourless peanut butter cookie you’ll love

Since it is flourless, it is gluten-free as well. These are all ingredients that most everyone has on hand.  I use the Kirkland brand (from Costco) organic peanut butter as it contains only dry roasted peanuts and salt without added sugar.

Reduced sugar in this peanut butter cookie adds to healthiness

Most recipes like this contained twice the sugar, so my goal is to cut the sugar by half in most recipes which is what I did. Over the years as I’ve reduced the sugar in my diet, my body has become less tolerant. It usually rebels with symptoms such as an immediate headache and anxiety as a more delayed reaction. I think these are delicious and should fulfill your cravings for something sweet.  Enjoy!

Bake a batch of these tasty, healthy cookies today.

Ingredients:

1/2 cup organic sugar

  1. Preheat the oven to 350 degrees.
  2. In a medium bowl, beat the egg and vanilla. Next, add the peanut butter and sugar until well combined. Spoon 1 tablespoon of the mixture about 1 inch apart onto ungreased baking sheets. Flatten the mounds with the tines of a fork, making a crosshatch pattern on the cookies. Sprinkle coarse salt on top of the cookies.
  3. Bake until golden around the edges or about 10 minutes. Transfer to cooling racks. Makes 12-14 cookies.