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Wednesday, December 23, 2020

Healthier Snickerdoodles

These cookies are packed full of nutrients and healthy fats and free from refined sugar and gluten. The main ingredient is almonds. Almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss. So leave these out for Santa but feel free to indulge too! 


Healthy Snickerdoodles

1/2 cup coconut oil 
1/2 cup maple syrup
2 teaspoons vanilla extract
2 large eggs
1/2 teaspoon baking soda
3/4 teaspoon salt
1 teaspoon cinnamon
3 cups blanched almond flour 

For the Topping:
1/4 cup coconut sugar
2 teaspoons cinnamon





Preheat oven to 350 degrees. 
Line a baking sheet with parchment paper.
In the bowl of a stand mixer, mix together the coconut oil and maple syrup 
Add the vanilla and eggs, mixing until well incorporated. Mix in the baking soda, salt and cinnamon. Add the almond flour, 1 cup at a time, beating well after each addition.

Mix together the remaining sugar and cinnamon together in a bowl or shallow dish. Roll the cookie dough into 1 1/2 tablespoon rounds, then roll to coat in the sugar mixture. Drop the coated dough onto the parchment paper-lined baking sheet, about 3 inches apart.
Bake 11-13 minutes, or until golden brown around edges. Allow to cool for a couple of minutes on the baking sheet, then transfer to a wire rack to finish cooling. Enjoy!

Healthy Gingerbread banana muffins




I love working with Buckwheat. It is SO nutritious. Most get confused when they hear the name and think it has Gluten, so they steer clear. Let me enlighten you!! Buckwheat belongs to a group of foods commonly called pseudocereals. Pseudocereals are seeds that are consumed as cereal grains but don't grow on grasses. Other common pseudocereals include quinoa and amaranth. 

Despite its name, buckwheat is not related to wheat and is thus gluten-free. Buckwheat is one of the healthiest, nuttiest, most versatile Pseudocereals . It has more protein than rice, wheat, millet or corn and is high in the essential amino acids lysine and arginine, in which major cereal crops are deficient. Its unique amino acid profile gives buckwheat the power to boost the protein value of beans and cereal grains eaten the same day.

Raw buckwheat flour (ground groats) is more absorbent than wheat flour and is used in recipes for pancakes, blini, and pasta such as Japanese soba noodles.  Buckwheat flour contains four times as much fiber as whole wheat flour, and is also a very good source of manganese and magnesium. I like to make sweet breads with it. Tis' the season so here is some healthy gingerbread. You can make loaves out of it too if you prefer. I like muffins for easy serving. 
I topped with Vegan Sugar-Free Whipped Cream and a dash of cinnamon.


Healthy gingerbread banana muffins 

3/4 cup coconut oil
1 cup Maple syrup or honey or  coconut sugar or date paste
2 eggs
1 tsp vanilla
3 cups of mashed bananas around 4 large banana's
1/2 cup of molasses 
1 cup buckwheat flour
1/2 cup coconut flour
1 cup almond flour
2 1/2 teaspoons ginger
2 teaspoons cinnamon
1 teaspoon cloves
1/2 teaspoon sea salt
1/2 teaspoon nutmeg
1 teaspoon baking powder
1 teaspoon baking soda


Pre-heat your oven to 350 degrees F.
Prepare your muffin pan.
Beat the coconut oil, vanilla and sweetener of choice until fully incorporated.
Beat in the eggs until combined.
Mix in the banana and molasses until completely combined.
In a separate bowl, whisk together the dry ingredients.
Mix the dry ingredients into the wet mixture until completely mixed in.
Let sit for 15 minutes and then stir again to let the coconut flour absorb. 

Fill your muffin pan filling each hole to the top.
Bake for 20--30 minutes, until a toothpick inserted comes out clean.
Remove and cool for 10-15 minutes, then remove from the pans onto a wire rack and cool completely.


Tuesday, December 22, 2020

Vegan Sugar-Free Whipped Cream

I use this in coffee drinks, desserts, or just as a dip for my fruit. SO stupid easy!


Raw Vegan Whipped Cream

 15 ounce can of full fat coconut milk
1/2 tsp stevia ( I use vanilla sweet drops)
*1 tsp vanilla extract ( don't need if you use vanilla sweet drops)

Place your can of coconut milk in the fridge overnight upside down. Next day, turn the can right side up and carefully open the can. Strain out all the watery liquid, leaving the solids.  Mix your solids with stevia and vanilla. Whip up and serve.

Monday, August 24, 2020

Not all Broccoli is created equal



This is the tale of two broccoli. Today the broccoli we eat is nothing like the broccoli of our ancestors. None of the fruits and vegetables are. It has left our bodies in a state of starvation. We are overfed but malnourished. People are consuming massive amounts of non-food items that are manufactured vs real food that is pulled out of the ground, but even the real food is SO SUB PAR! It is from the soil Erosion, compaction, nutrient imbalance, pollution, acidification, water logging, loss of soil biodiversity and increasing salinity have been affecting soil across the globe, reducing its ability to support plant life and so grow crops. Our soils are deficient which is why everybody and their brother are now popping up with ailments you never heard from before. Quite simply... an auto-immune disease is really just the body eating itself. The body doesn't get what it needs so it starts attacking itself. This can all be prevented with proper nutrition.  



In a 2004 study of common garden vegetables there was found to be a significantly reliable decline in nutrients from 1950 to 1999 according to USDA data. Today I am just going to show broccoli. I have attached a chart to show the massive loss in nutrients, for example Broccoli has 2/3 less calcium than it did only 50 years earlier. Meaning you can eat and eat and eat that broccoli and still not reach the nutrition level you need. This is the same for all of our fruits and vegetables. This was one of the things I learned early on in my nutrition education. I had to self advocate and learn how to PREVENT the cancer from coming back. This is what led me to plant enzymes that are harvested BOTANICALLY (where they naturally grow).


Raw fruits and vegetables grown in nutrient-rich soils already contain the enzymes needed for us to digest the plants’ proteins and carbohydrates. Fruits and vegetables with the most enzymes when eaten raw include papayas, mangoes, pineapples, apples, avocados, carrots, grapefruit, spinach, and tomatoes. However, most people eat cooked, canned, and prepared foods that destroy the naturally-occurring enzymes that help us with digestion. My daily supplement has over 30 superfood plant enzymes in it. Meaning the fruit or vegetable or herb is picked when it is fully ready and then immediately the plant enzymes are taken out and freeze dried to maintain purity. It makes its way to my doorstep in a packet and I take it once a day for 5 salads worth of pure plant enzymes.


This is how I stay alkaline which keeps me cancer free. This is how I help my clients hit NED (No evidence of disease). I am here to help you, send me a message and let me hear what your struggles are. I betcha I can fix it with nutrition!
Will you get out of your way in order to feel better?



Monday, August 10, 2020

Combating the root of all disease with veggies

Can we talk about veggies for a minute?
While getting an education in nutrition, there was one thing I heard over and over. "the root of disease is inflammation". So when people are getting on you about sugar, or processed foods, it is because it has been proven over and over and over again... they cause inflammation ... and what is the root of all disease? Inflammation!!! So let's focus on what can help that! VEGGIES! Here are my top 6 reasons you need more veggies (I have a much longer list if you want it), and below are some tips and tricks I use to get in more veggies! When you know better you do better!
Top 6 benefits of getting in your veggies:


  1.  Decreases inflammation - Green leafy vegetables contain powerful antioxidants, flavonoids, carotenoids, and vitamin C—all of which help protect against cellular damage. 
  2. Improves gut health - Foods high in fiber, especially certain types of fiber and resistant starches called prebiotics, play a major role in keeping our gut bacteria in balance. Many vegetables are an excellent source of prebiotics. Eating healthy plant foods can alter your gut bacteria for the better in a matter of a few days!
  3. .Aids in weight management because they are
  • -Low in calories and carbs. 
  • -High in fiber and water so they keep you feeling full longer.
  • -Take up a lot of room in your stomach to keep you feeling full.
  • -The fiber contains prebiotics and feed the “good” bacteria in the gut.
        4. Decreases risk of type 2 diabetes - the more plant foods you eat, the lower your risk of type 2 diabetes. This is due to the antioxidant action which reduces insulin resistance and/or inflammation as well as they contain fiber, vitamins, & minerals. 

5. Decreases risk of heart disease and stroke -Vegetables contain a wide variety of plant compounds that play an important role in heart health, including decreased cholesterol, improved blood vessel functioning, lowered blood pressure and decreased inflammation.


6. Lowers blood pressure - this benefit comes from from fiber, vitamins and minerals such as potassium and magnesium that are in the veggies. The potassium is especially important as it balances out the negative effect of salt, which helps to lower blood pressure.


So ... you don't like veggies... what to do now? 
I got you boo. 

My top 2 go-to's are right here. 
A quick fix I use to get in a full serving of veggies is Power Greens 
Power Greens contains veggies like cucumber, kale, and spinach to deliver a full serving of vegetables in each scoop. Plus, this potent Boost supports the body's natural acid/alkaline balance.  I mix mine with my pre-workout energy, but you can just mix it with water and take the shot like a frat boy, or you can mix it with your favorite smoothie. It is super easy and something I am so thankful for. Being a cancer survivor I work on staying alkaline and this is my number one quick fix to take after having something acidic (like coffee or alcohol). 

The second one is my daily non-negotiable for so many reasons, but since we are talking veggies today here is a chart showing what is in in each serving of Shakeology :



Pretty amazing right? So PLEASE stop saying you can't get them in. If you truly want to live a healthy life YOU NEED YOUR VEGGIES and I have a solution for you! You can get both your Shakeology and your Power greens HERE . Please send me a message if you do so I can send over a bunch of free recipes to help you enjoy every bit of it! 


Sunday, June 7, 2020

A yummy solution to Apple Cider Vinegar for gut health

I am a huge Apple Cider Vinegar fan because of its antimicrobial and antioxidant effects as well as the other health benefits, such as aiding weight loss, reducing cholesterol, lowering blood sugar levels, and improving the symptoms of diabetes.

For a long time I would take a shot of apple cider vinegar straight daily mostly for my gut health ...but I wasn't fond of the effects on my tooth enamel,and I dreaded it cuz I hated the taste. So I was stoked to find Goli Gummy 😋 because they taste amazing and do NOT affect your tooth enamel. 😁

They also have a lot of added benefits regular #acv does not have, like being infused with Superfoods and vitamins. There is one bad side effect though... I can never stop at just two gummies (which is the serving that equals one serving of acv). 🤣🤷‍♀️🤦 because they are SO GOOD ! 😋 Oh well, guess my immune system will just get an extra boost.
.
Anyway I partnered with them to bring you a discount if you want to try them. Just use code momwhatsfordinner when you checkout at goli.com for a discount!

Both my husband Randy and my daughter Taylor kept stealing them so I just bought a family pack. Makes me happy that making this change made them add it to their diet too.

Wednesday, March 18, 2020

HealthIER Chocolate Chip Ice Cream Cookies



Whole foods, free of processed sugar, dairy free, gluten free, vegan.... so that is why I call it....
HealthIER Chocolate Chip Ice Cream Cookies. Cuz of course there are calories, they are just nutrient dense calories. Meaning there is a whole lot of nutrition in these and not a lot of bad things. Plus every one I know needs chocolate and Ice cream AT LEAST once a month.... know what i'm saying?

So you will just need to combine 2 of my recipes for this:


3 Ingredient Healthier Chocolate Ice Cream

 and 

Put the two together and enjoy the heaven.  I would love for you to let me know how much you like them! 

3 Ingredient Healthier Chocolate Ice Cream

During this time when we are all under quarantine for the notorious Coronavirus, I want to share more "pantry" recipes to help people make their cravings easily in a healthier way. Meaning quick things you can make from things that you have in your pantry (non-perishables). At the time of this post, these items are available and in-stock on Amazon. 

So if you are like me and you HAVE to have ice cream during shark week. Or maybe you just have to have ice cream because you love it, then this is for you...


3 Ingredient Healthier Chocolate Ice Cream
You will need 3 ingredients:

1 cup Cashews
1 can Coconut Milk (canned full fat)
1/2 bag chocolate chips 

note: I double this recipe 

If you like rich dark chocolate ice cream, use dark chocolate chips, If you like sweeter milk chocolate, use milk chocolate chips. 
Soak the cashews in lots of water overnight. Drain before use. 
Melt the chocolate chips in the microwave or on the stove with the coconut milk, then put in the fridge until it is cool. Next blend cashews with the coconut milk and chocolate mixture. Blend well in a blender. 

Next you can either churn in an ice cream maker, or just pour into a bread pan, cover and put in the freezer. Remove from the freezer 15 minutes before serving so it is scoop-able. 

Also if you are looking for support, a community, and a way to not feel alone during this time. Please email me. I have a FREE support group. No strings, just support, encouragement and motivation regarding a healthy lifestyle. 

Friday, January 17, 2020

Finally a way to feed your family Organic non-gmo produce at a fraction of the cost

I am a happy girl! 
Misfits Market has made its way to Florida!
Have you heard of it?

Believe it or not farmers all over the place have to throw away tons of good produce because it's not PERFECTLY shaped. SO misfits teamed up with the best Organic farmers in the states and said hey we will buy the produce that isn't perfect, because it tastes the same! Then they ship it out to people like me. People who eat organic produce and want to save money. People who are smart and know that the food tastes the same, even if it isn't a perfect circle, or whatever shape people think they "should" be. 

My opinion? I am about to chop the shit out of this box, so who cares what it looks like? Besides, I have to say all of it looked pretty damn delicious if you ask me. I mean check this loot out! All for $35!!!!

This week I got 
Spaghetti Squash
2 bunches of Kale
Carrots
Oranges
Apples
Pears
Turnips
Ginger
Scallions
Red Onions
Celery root
Mushrooms
2 bags of Green Beans
2 Bunches of celery
Red potatoes

All organic, all non-gmo, all for $35.
Check them out at
www.misfitsmarket.com

25% off with code COOKWME-AB6VQY at checkout

Monday, January 13, 2020

Carrot ginger dressing


I am a Buddha bowl addict. SO simple and the only thing I change up really is what veggies are in season and what protein I want to add and then... what dressing? Dressing really is what sets each bowl apart the most, and this dressing is my favorite. It is so simple to blend together and is packed with nutrients. Ginger is u
seful in improving digestion and increasing absorption of food. Ginger also contains anti-inflammatory properties that make it an ideal home remedy for muscle and joint problems. 

Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants and much much more. 


Plus, it makes your bowl BANG with color! 
So eat up!!!




Carrot Ginger dressing
1/3 cup extra-virgin olive oil
2/3 cup rice vinegar
4 large carrots, peeled and roughly chopped (about 1 1/3 cup)
4 tablespoons peeled and roughly chopped fresh ginger
4 tablespoons lime juice
2 tablespoon plus 1 teaspoon honey
3 teaspoons toasted sesame oil
1/2 teaspoon salt, more to taste


In a blender, combine all of the salad dressing ingredients as listed. Bend until completely smooth. Taste, and add additional salt if the dressing doesn’t make your eyes light up. If it’s too sour (it should have some zing to it), blend in a bit more honey.

Lasts in fridge in an airtight container up to 2 weeks.

Friday, January 3, 2020

Pad thai chicken buddha bowl

Truth - Before I got Cancer I rarely ate vegetables. Any Person who gets Cancer and takes the battle seriously knows how many veggies they need daily. Our blood needs to stay alkaline and that takes plant power! Turns out I liked veggies all along, I just don't like canned veggies or over-cooked veggies which was all I had really been exposed to. 

After Cancer and all the education in nutrition... I am a veggie lover. In fact, my veggies take up over 75% of my plate now, and I am always FULL after a meal, because veggies KEEP you full, and you can really have an unlimited amount of them. So people who are dieting, are doing it WRONG. EAT MORE, just eat more plants and cut out PROCESSED food. For the love of GOD, please stop taking out your carbs. YOU NEED CARBS. Carbs are NOT the devil... processed carbs are. People who tell me they gave up carbs just get an eye roll because they are showing me how little they know about what the body uses to burn fuel and what the BRAIN uses to function. Healthy carbs can be found in things like chickpeas, beans, legumes, whole grains like quinoa, jasmine, brown, or basmati rice. You NEED those in your daily diet or you will have problems down the line.
So back to my hate turned to love for veggies. One of my staples is Buddha Bowls. They really changed everything for me. When I go out to eat I look  for places that serve them because they are PACKED with nutrients and I can never finish the whole thing even though it is very low in calories. The thing I love about Buddha bowls is that you can put whatever you want in them. You just need a bunch of your favorite raw veggies and roasted veggies. You really can't go wrong! 

For these bowls I used 1/2 cup each of: 

Cooked Jasmine Rice
Raw Shredded Red Cabbage
Raw Shredded Kale
Bean Sprouts
Raw Shredded Carrots
Roasted Cauliflower
Roasted Broccoli
Raw Sliced Red Onion ( I only used 1/4 cup of this)

You can sub out anything you want here for something you like better. Possibilities are endless:
Jicama
Cucumber
Spinach
Beets
Romaine
Brown Rice
Quinoa
etc....  you get the idea. No processed anything, and the grain needs to be a whole grain. Otherwise you would have seen rice noodles in this pad thai, but the goal here is no processed food ....period.
It took me 20 minutes to prep for my buddha bowls for the next 3 days for 4 people. Grate the veggies and store them in the fridge at the beginning of the week and it makes for super fast meals you can throw together. Just add your protein of choice. Tonight I chose free range organic Chicken with Thai flavors. Pad Thai Buddha bowl it is... In addition to the veggies I listed above...here is how I did it:


1 1/2 tablespoons red chile paste
1 tablespoon pure maple syrup
1 tablespoon freshly squeezed lime juice
1 pound boneless, skinless chicken breast, cut into 1-inch chunks
Sea salt to taste


FOR THE SPICY PEANUT SAUCE
3 tablespoons creamy peanut butter
2 tablespoons freshly squeezed lime juice
1 tablespoon soy sauce ( I recommend Braggs amino acid or coconut aminos)
1 TBSP pure maple syrup
2 teaspoons red chile paste
2 TBSP water

DIRECTIONS:

Preheat oven to 400 degrees.

In a small bowl, whisk together chile paste, maple syrup and lime juice; set aside. This is your marinade.

Slice your chicken breast into bite size pieces or cubes. ( I prefer thai cut- diagonal on the bias)
In a large baking dish add chicken breast and the marinade and place in the oven for 12 minutes (larger pieces of chicken will require more time). 

While chicken is in the oven, make the spicy peanut sauce, whisk together peanut butter, lime juice, soy sauce, maple syrup, chile paste and 2-3 tablespoons water in a small bowl; set aside. 


Divide into bowls your raw and cooked veggies and grain. I do 1/2 cup of each ingredient. Top cooked chicken and then add the spicy peanut sauce on top and serve!