Gut health specialist chocolate peppermint energy bites

Chocolate Peppermint Energy Bites Recipe

Chocolate Peppermint Energy Bites will help you stay energized and fully enjoy all the holiday cheer minus the sugar and chemicals.  It’s my natural version of a peppermint patty. You can make the balls or bites as big or small as you like. I like to make them small so I can pop them in my mouth or eat them on the go. As always, use organic ingredients when possible. As you may have heard me say, we aren’t necessarily overweight, we are over-toxic. If you want to find out which foods are contributing to toxicity in your body, check this out.

 I’ve even found organic candy canes at my local Earthfare store.  I hope you enjoy this recipe as much as our family does. Let me know in the comments.

Ingredients:

1 cup of raw almonds

2/3 cup pitted dates (approximately 12)

4 Tablespoons chocolate protein powder

1 teaspoon vanilla extract

1/4 teaspoon peppermint extract

2 Tablespoons coconut oil

1/4 cup crushed peppermint candy canes

Instructions:
  1. Place candy canes in a food processor, pour into a bowl, and set aside.
  2. Put almonds in a food processor and chop lightly.
  3. Add the dates and blend well.
  4. Add the chocolate powder, half of the crushed candy canes, and vanilla extract. peppermint extract, and coconut oil. Blend all together until starting to combine. Add a few of drops of water if needed, one at a time if necessary, to help it blend easier.
  5. Take a heaping teaspoon of the mixture in your hand and roll it into a bite-sized ball. The coconut oil will soften and it will be a bit messy. The warmth of your hand will allow the coconut oil to help bind the bite together. You will end up pushing it more together than actually rolling it.
  6. While it is still warm press and roll in the crushed peppermint candies to lightly coat.
  7. Allow the finished bites to set in the fridge for 30 minutes to re-solidify the coconut oil.

Serve and enjoy with family and friends. Store in the refrigerator. Makes approximately 24.

Maple Pecan Cauliflower

Maple Pecan Cauliflower is my go-to for a quick healthy lunch. There is a big debate in the south on the proper way to say pecan. Some pronounce it “P-can” and others, “P-con”. Some would even debate how I spelled the pronunciation! But, I think everyone can agree that you either love them or hate them. And boy, do I LOVE them. If you’re like me and love pecans, you are going to love this maple pecan cauliflower recipe.

This dish makes a great side, lunch, or you can make it a complete meal by serving it with rainbow quinoa. I first experienced a similar dish in my Green Chef subscription as a side and I knew I had to have more! It makes a perfect light lunch and has become one of my go-to’s when working from home. I absolutely love the blend of flavors in it.

Be sure you are using pure or organic maple syrup. Did you know that maple syrup is made in early spring? When it’s warm enough for the sap to flow but cold enough that it isn’t moving too fast. Farmers all through the woods are tapping and processing the clear sap that turns into our delicious syrup. If you’re lucky, you’ll find some for sale at your local farmer’s market. It doesn’t get more organic than that and if you follow me, you know that organic products are key to remaining healthy. The conventional brands are mostly high fructose corn syrup and other unpleasant ingredients. Of course, you can increase or decrease the maple syrup to suit your taste.

Ingredients:

2 cups of chopped raw cauliflower

2 tbsp pure maple syrup

1 tsp turmeric powder

3 tbsp pecans

Instructions:

Cut cauliflower into bite-size pieces and roughly chop pecans. Heat about 1 tbsp of cooking oil, such as coconut oil in a large skillet over medium-high heat. Add the cauliflower to a hot pan. Season with turmeric, salt, and pepper. Stir to coat. Cook for 5-8 minutes or until cauliflower begins to soften, stirring occasionally.

Add the maple syrup and a couple of tablespoons of water to the pan with the cauliflower. Stir and continue to cook for 3-5 minutes or until cauliflower is tender and evenly coated with maple syrup.

Sprinkle with pecans. Cook about 1 minute or longer or until pecans are lightly toasted.

And enjoy!!

We’re dying to know, how do YOU pronounce pecan? Cauliflower is so versatile, I mean, we’re even making pizza dough with it! What did you think of this recipe? Let us know! What is the craziest way you have prepared cauliflower? If you are looking for more delicious recipes like this one, be sure to follow us all on social media platforms so you get first access. Want to know if foods like this maple pecan cauliflower are best suited for your body? Book a call with us and see what testing options are best for you!

 

Broccoli Cauliflower Apple Salad recipe salad

Broccoli Cauliflower and Apple Salad Recipe

This Broccoli Cauliflower and Apple Salad is a light healthy salad for a picnic or summer holiday event. This recipe contains all raw vegetables and is nutrient dense. As always, use organic. You are worth it.

Ingredients

1/4 red onion, thinly sliced

1 1/2 cups of chopped broccoli

1 1/2 cups of chopped cauliflower

1/4 cup chopped walnuts

1/4 cup raisins

1 medium gala apple chopped

Dressing

2 Tablespoons of sugar, I used coconut palm sugar

2 Tablespoons of red wine vinegar

1-2 teaspoons Dijon mustard

2 Tablespoon Walnut oil (or olive oil)

1/4 cup Vegenaise

1/4 tsp pink Himalayan salt

1/4 tsp black pepper

1/4 tsp ground ginger

  1. Shock the onions in an ice water bath for 10 minutes to temper the sharp flavor. Pat dry before adding to the salad.
  2. Place the broccoli, cauliflower, apple, onions, walnuts, and raisins in a large bowl. In a small bowl, whisk the dressing ingredients. Pour the dressing over the vegetables and toss.
  3. ENJOY!

 

I love a good, raw salad on a warm day. What is your favorite salad? If you answered Potato Salad then you HAVE to try this Cauliflower Egg Salad recipe! Follow us on Facebook for more yummy recipes.

 

Sugar free Almond Cookie Recipe

Almond Cookie Recipe – Gluten Free, Sugar Free, Dairy Free

After completing a food intolerance test, I learned I was intolerant to all sugars (honey, agave, etc) and dairy so I needed to find substitutes.  My goal was to go sugar free for 4-6 months and at about month three, I wanted cookies! I found a recipe, made a few modifications and finally came up with this!
Like pure stevia sweetener, the monk fruit sweetener is highly concentrated so a little goes a long way.  The key is using pure monk fruit to elminate fillers. My favorite is pure organic monk fruit sweetener from Julian Bakery.
Ingredients:
1 cup of Almond Flour
1/2 tsp Organic Pure Monk Fruit Extract Sweetener
Pinch of salt
1/4 teaspoon baking soda
1/4 cup softened (not melted) butter substitute (I used Earth Balance Coconut Spread)
1 egg
1 tsp vanilla extract
1/4 cup almond butter
Directions:
Preheat oven to 350 degrees. Line a baking sheet with parchment paper.
Blend almond flour, pure Monk Fruit sweetener, salt, and baking soda in a large bowl.
Combine dry ingredients with coconut spread.
Add egg, almond butter, and vanilla to the mixture and continue to blend by hands. The mixture will be wet.
Roll 1-inch dough balls by hand and place them on a baking sheet. Use a fork to flatten the cookies.
Cook in the oven for about 12-13 minutes until the top of cookies start to brown. Remove from oven and let sit for 10 minutes before removing from the baking sheet.
Store cookies in an airtight container for up to 3-4 days or refrigerate. Makes 12-14 cookies.

Sweet Potato Lentil Stew

4 C. fat-free veggie broth (organic & low sodium)

3 c. cubed sweet potatoes, peeled

1 1/2 c. lentils, rinsed

3 med. Carrots cut into 1” pcs

1 med onion, diced

4 garlic cloves

¾ tsp ground cumin

1/2 tsp ground ginger

¼ tsp cayenne pepper

 

¼ tsp sea salt (add salt just before serving)

¼ c. minced fresh cilantro or parsley (add just before serving)

 

Combine and cook first nine ingredients in slow cooker for 5-6 hours or on the stove for about 45 minutes until lentils are soft.

You can blend for a smooth creamy soup or eat as is.

Stir in cilantro and salt just before serving.

Makes 6 servings.

Nutrition (per serving): 280 calories; 1g total fat; 0.0mg cholesterol; 54g carbohydrates (19g fiber and 12g sugar); 16g protein; 300 DV Vitamin A, 25% DV vitamin C; 8% DV calcium; 30% DV iron.

 

Mango Bliss Balls

These treats are delicious for dessert or breakfast! The original recipe called for dried apricots but since I had dried mango on hand, I substituted.  Be sure to use organic for all ingredients as conventional fruits and nuts contains toxic preservatives. Nuts, especially walnuts, can also contain BHT as a preservative which has to been linked to increased risk of cancer. Dried fruits may contain sulphur dioxide (sulfites) which has been linked to respiratory issues.  The #1 Rule is to read ingredient labels and buy organic!

1 c of dried organic apricots or mango

1 c. pitted dates

1/2 c raw organic almonds

1/2 c raw organic cashews

1/2 c raw organic walnuts

Set aside 1/2-2/3 cup of pure shredded organic coconut flakes

Place all the items in a bowl (except coconut flakes) and pour boiling water over until covered.  Let soak for 15 minutes, drain and add to a food processor.  Mix until everything is finely chopped. Roll into small balls and roll in coconut. Store in the refrigerator.  Makes about 20-30 balls (depending on the size that you roll them).

 

Walnut Oil Vinaigrette Dressing

Walnut Oil Vinaigrette Dressing

Walnut Oil Vinaigrette Dressing

Want an deliciously different and healthier option for salad dressing with a few simple ingredients? Try walnut oil which is packed with an average of 1.77 g of Omega 3 per serving (1 Tbs). A Tablespoon of walnut oil contains about the same amount of omegas as a wild salmon fillet.  Walnut oil has a 12 month shelf life and recommended that it be refrigerated after opening.

  • 4 Tbs of walnut oil
  • 1 Tbs of balsamic vinegar
  • 1 tsp of dijon mustard
  • Dash of pink Himalayan sea salt

Combine all ingredients and enjoy!

Sweet & Sour Chicken with Brown Rice

Planning is the key to success when the goal is improving your health. Slow-cooking is an easy way to plan your week with healthy meals. Plan ahead by making one crockpot meal and one stovetop meal on the weekend to ensure you have good options throughout the week. This reduces the temptation to stop and grab fast food.

  • 1 lb chopped organic carrots
  • 1 medium white onion, chopped
  • 6 oz organic skinless, boneless chicken breasts or thighs
  • 2 cups of chopped pineapple
  • 1/3 cup brown sugar
  • 1 Tbsp nonGMO low-sodium Soy sauce or Bragg’s Liquid Aminos
  • 1/4 tsp of pink Himalayan salt salt
  • 1/2 tsp ground ginger
  • 1/4 tsp of fresh minced garlic or powder

Add:

  • 3 Tbsp Arrowroot powder (healthier thickening agent vs cornstarch)
  • 1/4 c water

Serve with 3 cups cooked brown rice.

Layer carrots and onions in slow cooker. Top with chicken.

Drain pineapple, reserving the juice. Place pineapple over chicken.

Next, mix pineapple juice, brown sugar, soy sauce, salt, ginger and garlic. Pour over the top.

Cook on low 6-7 hours.

Combine arrowroot powder and water then stir into the slow cooker. Cook an additional 30 minutes or until sauce is thickened. Serve over cooked brown rice. Garnish with a bit of dried cilantro.

Walnut Burgers!

Since I love the flavor of walnuts and the amazing health benefits (omega-3s), I am extremely excited about these “burgers”. It’s also a great way to create a Meatless Monday or any meatless day.

1 cup chopped organic walnuts (or BHT free)

3/4 cup of cooked garbanzo beans or lentils

1/3 cup of ground raw oatmeal or gluten-free bread crumbs

1 tsp smoked paprika

1 TBS Bragg’s Liquid Aminos (healthy nonGMO alternative to soy sauce)

1/4 tsp red pepper flakes

1 TBS of apple cider vinegar

1-2 cloves of garlic

1 organic egg

Place all the ingredients, except the egg, in a Vitamix or food processor and blend.

Whisk egg and add to other ingredients. Pulse or blend about 10 seconds, until egg is fully incorporated. Divide ingredients into 4 equal parts.  Shape into 4 burger patties.

Bake the patties at 350 degrees for 30 minutes total. 15 minutes on one side, then flip patties over for the additional 15 minutes. Since bread lacks nutritional value and creates digestibility challenges, consider wrapping your burgers in organic romaine lettuce.

 

 

Buffalo Chicken Quinoa Salad

My son made this for me on Mother’s Day which was a wonderful gift! For a meatless version, you could easily substitute tofu, tempeh or just omit the chicken as it would still be delicious.  Serve the salad room temperature or chilled.

As always, be sure the ingredients are organic, or grown without pesticides and nonGMO.

1/2 cup of diced celery

3/4 cup of grated carrot

3/4 cup shredded cabbage

2 tsp minced garlic

3 cups of cooked quinoa

1 1/3 c cooked and diced organic chicken

1/4 cup diced green onion

1/4 c Buffalo wing sauce

1/2 T lemon juice

1/2 tsp sea salt (pink Himalayan is my favorite)

1/3 cup olive oil

In a large skillet, over medium heat, cook celery and carrots for 5 minutes then add garlic. Remove from heat and place in a large mixing bowl. Add cooked quinoa, chicken, cabbage, green onions, salt and stir. In a separate bowl combine olive oil, hot sauce and lemon juice. Pour dressing over salad and mix.

Edamame & Soy Dipping Sauce

edamame-2

Edamame (nonGMO)

Organic Edamame (nonGMO soybeans) are a great snack full of nutrition. The key is that that must be organic or nonGMO to be healthy or safe.  A 2/3 cup serving contains 120 calories, 4 gram of fiber, 10 grams of protein, 10% calcium, 10% iron and 20% Vitamin C! We purchase the frozen version which is most readily available and prepare as stated below. These make a great snack or lunch entree!

Cook edamame in 4 cups of purified boiling water on medium-high heat for 3 minutes. Drain and season with pink Himalayan/Celtic Salt or with the Soy Dipping Sauce below.  To eat, split the pod with your fingers to remove the beans. Discard the pods.

Soy Dipping SauceIMG_3852

1/4 c orange juice or 1/2 fresh squeezed orange

2 T Bragg’s Liquid Aminos (healthy soy alternative)

1 tsp sesame oil

Dash of cayenne pepper

Place all ingredient in a small bowl and drizzle over edamame.

 

Garlic Potato Soup

Garlic Potato Soup

I can’t be the only one who loves Garlic Potato Soup, right? I’ve never been a fan of milk-based soups so I wanted to create a broth-based version of potato soup. The only way I like warm milk (and I only drink plant-based) is swimming in cocoa! This soup is simple to make and really warms you from the inside out. And on a cold, snowy day like today, I need that. Hello frozen toes!

Your local grocery store should have everything you need for this soup. If you can’t find the wakame, don’t worry. It’s optional! I love to add sea vegetables for the salty flavor and nutritional benefits such as iodine, magnesium, calcium, iron, Vitamin D, and more.

Garlic Potato Soup

  • 6-8 cloves of organic garlic -I chopped the larger cloves but left the smaller ones whole
  • 5-6 large organic red potatoes cleaned and chopped into small bite-size pieces
  • 1/2  red onion, chopped
  • 6 cups low-sodium vegetable broth
  • Himalayan or Celtic sea salt and ground pepper
  • 2-3 strips of wakame or alari sea vegetables, break into one-inch pieces (optional)
  • parsley for garnishing
  1. Par cook the potatoes in boiling water for about 10 minutes
  2. Cook the onion and garlic in a saute pan until caramelized- I used red palm oil
  3. Bring the vegetable broth to a boil and reduce it to a simmer
  4. Drain the potatoes and add them to the broth along with the onion and garlic
  5. Once the potatoes are soft, add the wakame/alaria pieces

I like to serve this soup with raw veggies and hummus and/or a piece of Ezekiel bread toast.

Notes: If red onions are too spicy for you, you can soak them in water or precut 24 hours in advance. If you like your soup thickened with milk, feel free to add some full fat coconut milk.

We would love to hear what you think of this Garlic Potato Soup! Did you make any changes? Join us on Facebook and ask to be added to our Women’s Only group. We would love to help support you with your wellness goals.