Raspberry Fudge Brownies (Grain, Dairy, and Nut Free)

Raspberry Sauce:

Sauce:

  • ½ c fresh organic Raspberries

  • 1 Tbs. Coconut oil

  • 1 Tbs. pure Maple syrup or raw Honey

Batter:

  • 4 free-range Eggs (or 2 eggs and 2Tbs. freshly ground flax in 4 Tbs. warm water)

  • ⅓ c Coconut oil

  • ⅓ c pure Maple syrup

  • 2 tsp pure Vanilla extract

  • ½ c pure raw Cacao powder

  • 2 Tbs. Coconut flour

  • 2 Tbs. Almond Flour

  • 1 Tbs. decaf Instant Coffee (opt.)

  • ½ tsp Baking soda

  • ¼ tsp Sea salt

  • ⅓ c Dark chocolate chips or pieces 

  • ½ c fresh organic Raspberries

    Preheat oven to 350℉ (175° C).

Directions

Sauce: 
Place ½ cup fresh raspberries and coconut oil in a pot over medium heat for 2-3 minutes.  Stir until raspberries have broken down and you’ve created a sauce.  Take away from heat and whisk in 2 tablespoons of maple syrup or honey. Set aside.

Brownies:
Next combine wet brownie ingredients in mixing bowl.  Add in dry ingredients and stir until incorporated.  Gently fold in chocolate chips and raspberries.  Pour batter into 8”×8” (20.25 cm x 20.25cm) or 9”x9” glass baking pan greased with coconut oil.

Drizzle raspberry sauce over the top and swirl into batter with a knife so it’s barely under the surface.  Bake on lower oven rack for approx. 25 minutes. 
Don’t over-bake this brownie.  It should still be a little soft on the inside. Let it cool for 15 minutes before cutting into squares.

Harness the Power of Your Mind

There are numerous documented cases of patients improving or healing from the belief alone that they have received a powerful treatment, even when that treatment… whether physical or intangible… was a placebo.

Click the link below to read about the seemingly miraculous case of Mr. Wright.

https://www.cornellhealthcarereview.org/post/the-power-of-the-placebo

10 Reasons Why Having a Health Coach is a Necessity... Not a Luxury

Ultimately, a health coach can be a valuable partner on the path to better health, offering guidance, support, and expertise that can lead to a happier and healthier life.

1.     Personalized Guidance: A health coach provides personalized guidance tailored to your specific needs, goals, and situation. This ensures you receive suggestions that are most relevant to you.

2.     Accountability: We all procrastinate or give in to old habits. Accountability can be a powerful motivator to stick to healthy habits and make positive changes.

3.     Expert Knowledge: A holistic health coach has personal experience, deep research and/or training. They are knowledgeable about more than the physical aspects of health and can provide evidence-based information and strategies that may lead to better outcomes.

4.     Goal Setting and Progress Tracking: A health coach can help you set realistic health goals to track progress. This can be especially helpful if you struggle with self-motivation.

5.     Overcoming Barriers: Many people face barriers to achieving their health goals, such as time constraints, lack of knowledge, or subtle emotional/mental obstacles.

6.     Behavioral Change Support: Changing unhealthy behaviors can be challenging. A health coach can help you identify and address the root causes of your behaviors and provide strategies for making lasting, positive changes.

7.     Stress Reduction: Health is not just about diet and exercise; it's primarily about managing stress and mental well-being. A health coach can offer ways to address these.

8.     Long-Term Health Benefits: Investing in a health coach can lead to long-term health benefits and a higher quality of life. By addressing issues early and making positive changes, individuals can potentially prevent or better manage chronic diseases.

9.     Cost-Effective: Having a health coach may seem like an expense instead of an investment in regaining vibrant health. It may help some people minimize potential healthcare expenses.

10.  Support and Encouragement: Sometimes, all you need is someone who believes in you and support your health journey.

Cannellini – Artichoke- Olive Tapenade

This recipe is high in fiber, low in fat and full of vitamins and antioxidants.  You can it ahead as it keeps well in the refrigerator for 3-4 days. Serve with gluten free crackers, bread or crudités.

  • 1-15oz. can organic Cannellini Beans

  • 1/2 c. Kalamata olives

  • 1/2 c. marinated Artichoke Heats (no preservatives!)

  • 5 Tbs. organic chopped Parsley, I prefer flat leaf

  • 2 Tbs. extra virgin Olive Oil + 2 Tbs. for top

  • Zest of 1/2 organic Lemon

  • 1 Tbs. organic Lemon juice

  • Sea Salt, Black Pepper and Red Crushed Pepper to taste

Place all ingredients in food processor holding back 2 Tbs. of the parsley for topping,  and pulse until well chopped but not totally smooth.  You want some texture. Place in a non-metallic bowl, and decorate with remaining parsley and drizzle with 2 Tbs. olive oil.

 ~ To Your Health! ♥

Trusted Personal Care Product Brands

Trustworthy Brands:

  • 100% Pure Makeup

  • Avalon Organics

  • Desert Essence

  • Devita

  • Emerita

  • Old Man Murray's

  • Dr. O’Hhira’s producuts

  • Active Organics

  • Amrita

  • Peelu toothpaste

  • Weleda

  • Some Juice Beauty products (read the label)

Be Well. ♥

Almond Citrus Cake

This cake is Gluten-Free, Milk-Free, light, flavorful, satisfying.  Tell me what you think!

FLOURless CITRUS ALMOND CAKE

  • 4 Omega-3 Eggs, at room temperature (can substitute 2 Tbs. freshly ground flax seeds mixed with 4 Tbs. water for two of the eggs)

  • 3 Tbs. organic Lemon Zest

  • 1 Tbs. organic Lime Zest

  • 1/2 tsp. pure Almond extract

  • 1 tsp. Orange Blossom Water, available at Whole Foods and at Middle Eastern markets

  • 1/4 c. Pure Maple Syrup

  • 1 1/2 c. fine Almond Flour/Meal

  • 1 tsp. Aluminum-free Baking Powder (check expiration date!)

  • 1 tsp. Baking Soda

  • 1 tsp. Cider Vinegar (can use White Vinegar)

  • Pinch of Sea Salt

  • Juice of 1 organic orange and 1 organic Lemon

  • 1 tsp. Orange Blossom Water

  • 1 tsp. Pure Maple Syrup

Pre-heat oven to 350º F.

  1. Line bottom of a 9" round cake pan with parchment paper, and grease it and the pan sides with Coconut Oil or butter.

  2. Separate the eggs, making sure the egg whites go into a clean, dry bowl.

  3. In a large bowl, whisk the egg yolks, zests, extract, orange blossom water and Maple Syrup until smooth.

  4. In a separate bowl, mix the almond flour, baking powder and soda until combined. Add the flour mixture to the egg yolks and mix well.

  5. With and electric mixer, whip the egg whites starting on low-speed and gradually increasing to high.

  6. When frothy, add the pinch of salt and vinegar. As they begin to increase in volume, add syrup a little at a time, as you continue to beat the egg whites. When thick enough to form soft peaks, they are ready.

  7. Very gently fold the egg whites into the flour mixture a large spoonful at a time, (never stirring). As you add more egg whites, the mixture will become light and fluffy. Don't rush this process.

  8. Gently scoop the batter into your prepared pan, and bake for 35 minutes in middle of oven, until top is golden.

  9. Remove from oven.

  10. Mix citrus juices with orange blossom water and the maple syrup.. and pour evenly over top of cake.

  11. Let cool. Run a knife around the edge and lift from pan. Serve with whipped coconut cream.

Tropical Grapefruit Salad

Tropical Grapefruit Salad

This deceptively looking light salad is quite filling. You may serve it on butter lettuce leaves for an even more elegant presentation. Serves about 4.

  • 1-1/4 c. grated Coconut

  • 2 tsp. organic Tamari sauce

  • 2 Tbs. organic Lime Juice

  • 2 Tbs. Water

  • 2 tsp. Extra Virgin Olive Oil

  • 1 organic Garlic clove, halved

  • 1 organic White Onion, finely chopped

  • 1 large Ruby Grapefruits, peeled and segmented

  • 1 c. organic Alfalfa Sprouts

Toast coconut in a dry skillet over low heat, stirring constantly, for about 3 minutes or until golden brown. Transfer to a bowl.

Add Tamari sauce, lime juice and water to the coconut and mix well.

Heat olive oil on medium in a sauté pan for 1 minute.  Add garlic and onion, and stir until softened. Remove and discard garlic.  Add onions to coconut mixture.

Arrange grapefruit segments among 4 plates.

grapefruit coconut salad

grapefruit coconut salad

Sprinkle each with alfalfa sprouts and spoon the coconut mixture on top.

~ Bon Apetit! ♥

Fennel, Onion and Citrus Cod Bake

This is a Cod recipe I created to use up a bunch of fennel that arrived in my CSA box. I added garlic, onions, and chives.  It is light, flavorful and nutritious.

  • 2 large Wild-caught Cod Fillets

  • 1/2 c. fresh Fennel, chopped

  • 1/2 red Onion, sliced

  • 3 med. cloves of Garlic, sliced

  • 1/4 c. chopped Chives

  • 1/2 Lemon, sliced into 4 rounds

  • Juice of the other half of the Lemon

  • Sea Salt and Black Pepper to taste

  • Olive oil

Preheat oven to 375º F.

Oil a baking dish and place half the vegetables on the bottom. Lay filets on top and sprinkle with salt and pepper. Place lemon slices on fish. Add rest of vegetables and drizzle with lemon and olive oil.

Bake for 15 minutes or until flaky but not dry. Enjoy with a green salad and sweet potatoes.

My Gluten-Free Pizza Dough

  • 2 ½ c. Bob’s Red Mill All-purpose Flour

  • 1 c. Almond Flour

  • ¼ c. Olive Oil

  • 1 ½ tsp. Sea Salt

  • 1 Tbs. Tapioca Starch

  • 2 pkgs. active dry Yeast

  • ½ tsp. Sugar or Honey (for proofing)

  • 1 ½ c. very warm Water

  • Add : ¼ c. chopped organic Green Onion, or 1 tsp. dry (1 Tbs. fresh) Oregano to dough for a twist

Place yeast and sugar in warm water to proof.  Set aside for 10 minutes.

Place flours, oil, salt and starch in Food Processor or mixer with dough blade.  Blend until crumbly.  Add herbs if you’re using any, and slowly add 1 c. of the water while processor/mixer is on. 

Add as much of the rest of the water until dough holds together and is soft to the touch, but not very sticky.  If it is too sticky sprinkle a little flour and process until incorporated and dough is smooth.

Place dough in a glass or stainless steel bowl that has been lightly oiled, cover and let rise for 45 minutes.

I like to pat the circles out by hand to 1/4″ thickness (thinner is better), but you can take 4 oz. of dough (for mini pizzas) and roll with a rolling-pin, or make one large or two medium pizzas.

Top with your choice of sauce, and chopped veggies and herbs.. then finish off with shredded plant-based Cheese.

Bake in lower half of 425º oven for 12 – 15 minutes, or until bottom is golden brown and cheese is melty. Will make 6 – 7 small pizzas depending on size.  Also fun for appetizer size pizzas.

~ Enjoy! ♥

Hunan Eggplant – Healthy Version

It’s been a number of years since I ate Chinese food due to high sodium content and frying in oil.

I don’t believe in depriving oneself of all foods one enjoys, so I put a lot of effort into transforming high fat or dairy-filled dishes into healthy ones.

Stir fries can be cooked in a healthy fashion. Here is my slightly modified version of that dish.  I hope you enjoy it.

  • 5 Tbs. Coconut Oil

  • 1 – 1 1/2 lb. organic Eggplant, cut into 1 inch chunks

  • 4 large organic Garlic Cloves, peeled and minced

  • 1 Tbs. Chili Paste (found in oriental food section)

  • 1-1/2 tsp. fresh organic Ginger, minced

  • 1/2 c. organic Chicken Stock

  • 1 Tbs. Coconut Aminos (or Tamari sauce)

  • 2 tsp. raw Honey

  • 1 Tbs. Rice or Apple Cider Vinegar

  • 2 Tbs. organic Scallion, chopped

  • 1 tsp. Sesame Oil

Place 4 Tbs. coconut oil in large, heavy skillet over medium heat.  Add eggplant and stir-fry until soft, about 3 minutes.

Remove eggplant with slotted spoon and set aside.

Add remaining tablespoon of coconut oil to pan, and add garlic, chili paste, and ginger. Stir for 15 – 20 seconds. Add stock, aminos or Tamari and honey and bring to a simmer.  Add vinegar and eggplant and cook over medium low until eggplant has absorbed most of the sauce, about 1 -2 minutes.

Remove from heat, and stir in scallions and sesame oil.

Serve hot with gluten-free, high-fiber crackers as an appetizer, or try with steamed spaghetti squash.

~ Enjoy! ♥

A Powerful Golden Detox Tea

Along with its anti-inflammatory and anti-coagulant properties, Turmeric is a metabolism boosting spice.  It is a great detox agent, helping the liver break down toxic chemicals.

This delicious spice tea is a wonderful drink on its own. You can double the recipe and sip throughout the day.

  • 2 cup Hot Water

  • 1/2 tsp Turmeric

  • 1/2 tsp Powdered Ginger

  • 1 small Ceylon Cinnamon stick

  • 1/2 tsp. Coconut Oil (aids in absorbing turmeric)

  • 1 tsp raw Honey

  • Pinch of Cayenne

  • Pinch freshly cracked Black Pepper (boosts effectiveness of turmeric)

  • Juice of 1/2 small organic Lemon

    Bring 2 cups of water to a boil.  Add ingredients except lemon and honey. Simmer for 5 min.  Remove cinnamon stick. Add lemon and honey.

    Let cool slightly and enjoy.

  • ~ Cheers! ♥

Cherry Chip Almond Cookies, Gluten Free

It’s time for summer fruit to take center stage... Cherries!

These little cookies are so tasty, they won’t last a day!  Luckily since they are low in sugar so you can have more than one.

  • ·       1 ½ Tbs. grass-fed Ghee (or increase Coconut Oil to 3 ½ Tbs.)

  • ·       2 Tbs. Coconut Oil

  • ·       1/4 c. Pure Maple Syrup or raw Honey

  • ·       1 hi-Omega3 organic Egg

  • ·       ¼ tsp. pure Vanilla Extract

  • ·       ¼ tsp. pure organic Cherry Extract

  • ·       1 c. + 2 Tbs. blanched Almond Flour

  • ·       1/3 c. Sorghum or Coconut Flour

  • ·       2 Tbs. Flax Seeds, freshly ground (opt.)

  • ·       1 tsp. Xanthan Gum

  • ·       Pinch of Sea Salt

  • ·       ¼ c. organic mini Dark Chocolate Chips, or chopped 80% dark Chocolate Bar

  • ·       3 Tbs. fresh organic Cherries, chopped

Preheat oven to 325°.

Line baking sheet with lightly greased parchment paper.

In bowl of a standing mixer (or use hand mixer) whip the butter, coconut oil, syrup/honey, and egg until frothy. Add extracts.

Continue beating on low and add flours, flax, xanthan gum, and salt. Beat on medium until well mixed. Remove bowl from stand and stir in chocolate chips and cherries.

Dampen your hands slightly and roll dough into 12 – 14 balls and place on cookie sheet 2” apart. Press down with tines of a fork in crisscross pattern to 2/3” thickness.

Bake for 14 – 15 minutes. Allow to cool on wire rack. Cookies are delightfully chewy.


~ Cheers! ♥

Kale and Blackened-Onion Egg Puff

  • ·       1 c. chopped organic Onion

  • ·       5 organic Hi-Omega3 Eggs

  • ·       2 1/2 cups Coconut or Almond milk

  • ·       1 c. almond flour

  • ·       2 Tbs. Psyllium husk or freshly ground Flax Seeds

  • ·       1 Tbs. Raw Honey

  • ·       1 tsp. Baking powder

  • ·       ½ tsp. Sea salt

  • ·       ½ tsp. Black Pepper

  • ·       2 c. finely cut organic Kale

  • ·       2 Tbs. chopped organic Parsley

  • ·       1 tsp. Black Pepper or Paprika to dust top

  • ·       2 Tbs. Ghee or Coconut oil


Preheat the oven to 425°F

Brush sauté pan with a little coconut oil. Place onions in a sauté pan over medium heat. Stir until evenly blackened, but not burnt. Remove from heat and place in a small bowl.

Place a 9×11-inch baking dish in oven.

Beat eggs with whisk in a large bowl until frothy. Add milk, flour, psyllium husk, honey, baking powder, sea salt and pepper. Whisk until smooth.

Add kale, onions, and parsley, and stir well.

Remove baking dish from oven and drop in the butter. Once melted, pour the batter into the dish, sprinkle with black pepper or paprika, and return to oven.

Bake for 26-30 minutes or until lightly browned and set. Check with toothpick at 26 minutes.
Let cool slightly and serve with salad of your choice.

Crock pot Chicken, Italian Style

This is one of our family's favorite crock pot meals. You may either cook this in a crock-pot or a large pot on the stove, depending on availability of equipment and time.

Crock Pot Chicken, Italian Style

This dish is abundant in lycopene, and onions are a major source of a Quercetin, a super-antioxidant. Similar to garlic, onions and shallots seem to be most helpful in cancers of the digestive tract (e.g. esophagus, stomach, and colon). Bell Peppers offer the antioxidant beta carotene.

Thyme It is an excellent source of iron and manganese and Thymol has been found to protect and significantly increase the percentage of healthy fats found in cell membranes and other cell structures.

  • 1 large organic Red Onion, cut into 8 pieces

  • 1 large organic Yellow or Red Bell Pepper, cut into 8 pieces

  • 2 tsp. fresh organic Thyme leaves (1 tsp. dry)

  • 6- 2" long fresh Sage leaves (1 tsp. dry)

  • A handful of baby Bok Choy or Spinach leaves

  • 1 tsp. organic Oregano

  • 4 organic, free-range Chicken Thighs

  • 2 organic, free-range Chicken Breasts, cut in half (to make 4 pieces)

  • 1 shallot, diced (1 Tbs.)

  • 2 cups homemade or jarred organic Marinara Sauce

  • 1 tsp. Sea Salt

  • 1 tsp. Black Pepper

  • Pinch of Cayenne Pepper (opt)

Place half the onions, peppers and herbs in the bottom of the pot.

Add half the chicken, then the rest of the onions, peppers, herbs and the rest of chicken.  Sprinkle shallot and seasoning on top.

Pour sauce over chicken, nudging pieces with a spoon to allow the sauce to make its way to the bottom.

Crock Pot: Cover and place on High.  Time for 3 1/2 hours.

Stove Top: Add 1/2 c. of water to chicken, and place on medium high until sauce begins to bubble.  Turn to medium low, cover and cook for 1 hour. Check at 30 minutes, gently stirring to make sure chicken is covered with sauce.
~ Sahtein! (double health) ♥

Serve with baked sweet potatoes and a fresh mixed green salad for a delightful meal.

Lentil balls

There is nothing more satisfying than cooked, spiced lentils. They are a staple in my home.
This recipe is quite tasty and makes a wonderful protein-rich side dish.

  • 1 c. Red Lentils, rinsed

  • ¾ c. Quinoa or millet

  • 3 c. Water

  • 1/3 c. organic EV Olive or Avocado Oil

  • 1 organic white Onion, chopped

  • 1 Tbs Tomato Paste

  • 1 bunch organic Cilantro, chopped

  • 1 c. finely chopped Green onion

  • 1 Tbs. organic Lemon Juice

  • 1 tsp. Cumin

  • 1 tsp. Sumac

  • Sea salt and Black pepper to taste

Cook lentils and quinoa in lightly salted water until done. Rinse and drain.

Sauté onions in olive oil + 2 Tbs. water over medium heat until golden, stir in tomato paste and cook 1 – 2 minutes.  Stir in spices and remove from heat. Add the cooked, drained lentils and quinoa. Add green onions and cilantro and mix again.

Shape into rounds with ice cream scoop and serve with tomato and lemon slices, and sumac.

Veggie, Bean and Lentil Bowl

A fillling nutritious meal in a bowl.

Prep Ingredients

  • 1 Tbs. Coconut oil or e.v. organic Olive Oil

  • 3 medium cloves of Garlic, finely chopped

  • 1 cup diced organic White Onion

  • 1 Tbs. Ginger, finely chopped

  • 2 tsp. Sea Salt

  • 1-1/2 tsp. Cayenne

  • 1 tsp. grnd Ceylon Cinnamon

  • 1/2 tsp. Allspice

  • 1/4 tsp. Black Pepper

  • 1 organic Broccoli, cut into pieces

  • 1 c. organic Carrots, cut in 3/4" chunks

  • 2 c. organic Zucchini, cut into bite-size pieces

  • 6 - 7 organic Red Radishes, halved

  • 6 - 7  organic Mushrooms, sliced (opt.)

  • 15 oz. organic Tomato Sauce

  • 1/2 - 1 c. hot Water

  • 1/2 c. organic Red Lentils, rinsed

  • 1 c. cooked Cannellini Beans (or Black beans)

  • Chopped fresh cilantro

    Heat oil and 2 Tbs water in a large pot or skillet over medium heat.

    Add the onion, garlic and ginger. Cook for a few minutes until the onions is translucent. Add cayenne, cinnamon and allspice. Stir mixture for 3-4 minutes.

    Add vegetables, tomato sauce and 1/2 c. of water. Bring to a boil. Add lentils and beans, cover and simmer on low heat until lentils are cooked and vegetables are tender, about 25-30 minutes.

    If needed, add the rest of the hot water for stew-like consistency.  Serve in deep bowls garnished with cilantro and chili flakes.

Lentil Pumpkin Curry

This is a tasty, satisfying meal. Serve with steamed kale, chard or spinach.

turmeric.jpg

Turmeric is the one substance that can target the nucleus of a cancer cell!

  • 1/3 c. diced sweet Onion

  • 3 large cloves organic Garlic, minced

  • 2 Tbs. Coconut or Avocado oil

  • 1 c. Red Lentils, rinsed

  • 1 c. Pumpkin pulp, canned or steamed and mashed

  • 1 Yam (washed and diced into 1/2" cubes)

  • 1 stalk Lemon Grass, washed and cut into 3 pieces

  • 2 Bay Leaves

  • 2 tsp. Curry Powder

  • 1 tsp Sea Salt

  • 1 tsp. Paprika

  • ½ tsp. Black Pepper

  • ½ tsp. Turmeric

  • ½ - 1 tsp. Red Pepper Flakes (to taste)

  • 2-3 c. of Water

  • ½ c. organic canned Coconut Milk

Over medium heat, sauté onions and garlic in coconut oil for about 3 minutes.  Add lentils, pumpkin and potato to pan and sauté for 3 more minutes.

Add lemon grass, bay leaves and seasoning, and enough water to fully cover ingredients. Stir and bring to a boil.

Lower heat to medium-low. Cover and cook for 25 – 30 minutes, stirring occasionally so contents don’t stick to bottom. If needed, add more water to retain curry consistency.

Add the coconut milk during the last 5 minutes of cooking.Remove lemon grass stalks and bay leaves.

Serve in bowls over greens.