Recipes

Buy the good stuff!

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Yesterday, I had a wonderful response to my giving up wine post. The support is very helpful. Thank you!

I have been searching for ways to stay balanced through out my day so I am not out of sorts and cranky at 5:30 when I need to start thinking about making dinner. Dinner making time is when I would pour myself a glass of wine. I have been looking for fun replacements and I came across.”The Good Girl Moonshine” on Pinterest.

I posted their apple recipe yesterday. This morning I made an Apple cider vinegar, strawberry, ginger drink. It is not chardonnay but it is a fun replacement and actually super healthy. Thomas had his drink for breakfast with an one minute muffin.

Apple Cider Vinegar :  Many health studies show the benefits of ACV. “In 400 BC Hippocrates, the father of medicine, used it for it’s amazing natural cleansing, healing and energizing health qualities.” Good enough for Hippocrates, good enough for me.

Buy the good stuff.

Buy the good stuff.

Ginger: Ginger has amazing health benefits as well. It is an excellent anti-inflammatory and so good for your digestion.  It has a fun kick as well.

Strawberry, ginger, apple cider vinegar creation.

Strawberry, ginger, apple cider vinegar creation.

2 TBS apple cider vinegar

1 TSP ginger powder

5 organic strawberries

Blend with ice and water.

Confession of a Health Coach!

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This is Day 13 of the October Salad of the day Challenge. Andreea Fegan of Little Bites of Joy put the challenge together. I decided to do it to support Andreea. I eat well most of the time. Normally, I don’t eat a salad everyday. I have now for the past 13 days. Some interesting things have come up.

Here goes…

Confession of a Health Coach!

Last week was my son Tom’s birthday. Thursday, I made delicious brownie cookies for him to take to his program. Of course I had to taste them.

Fancy Brownie Cookies

Fancy Brownie Cookies

On Friday, his birthday we had cupcakes.  On Saturday, we went to a football game had peanut butter and jelly sandwiches in a pita pocket along with another chocolate chip cookie and a few pretzels. This was all pretty indulgent for me. On Saturday, after the football game I came home and ate a kale salad because I was part of the Salad challenge! I felt much better.

"I am 26 today!"

“I am 26 today!”

Today, for lunch I was about to eat leftovers when I realized. No, I need to make a salad.

Kale,Swiss Chard, Lettuce, Chicken, cheddar cheese, eggplant, cashews, tomatoes, DELICIOUS!

Kale,Swiss Chard, Lettuce, Chicken, cheddar cheese, eggplant, cashews, tomatoes, DELICIOUS!

I have made it easy for myself. I make a big kale salad and it can last for a few days in the refrigerator. You can clean and wash your lettuce ahead of time. The ingredients are all ready to go.

This all works so well with THE PROGRAM. I always add protein to my salad if it is a meal. I have a rotisserie chicken in the refrigerator…chop it up throw it into your salad. It makes it easy! I have noticed that I am really full because I am eating big salads.

Small changes can make a big difference. Join the October salad a day challenge. Andreea has more great tips!

Coconut Balls

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2 cups organic unsweetened coconut

1/3 cup melted coconut oil

2 tablespoon honey

1 cup nut flour…(today I used cashew, grind up raw nuts and there you go flour!)

1 scoop protein powder, I love Nutrimeal Free.

pinch salt

I added lemon zest to the recipe. Adds a nice refreshing flavor.

Place all ingredients into a food processor until well combined and sticky. Form small balls and store in refrigerator or freezer.

Makes 15-20 balls.

This is another easy recipe, have fun with it. The original recipe came from Dr. Libby Weaver.

“Coconuts are an excellent source of nutrition and have healthful meat, juice, and oil. The oil is arguably the most nutritious and has many health benefits. Coconut oil is over 90% saturated fat and has antimicrobial, antibacterial, and antifungal properties.” Wellness Mama

My Magical Morning Shake!

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My basic morning smoothie which is part of my Optimal Health Program is so easy and good for you.

Are you ready to feel great, get rid of the bloat and have a flatter stomach? Bonus: drop the excess weight.

FIND THE  PROGRAM HERE.

#FITANDFABULOUS

Full of fiber and a home grown cucumber:)

Probiotics…”gut of your health” watch the video you will know what I am talking about it.

I add coconut oil to my morning smoothie.

“It’s been shown to support healthy metabolism, and contribute to satiety. There’s also evidence coconut oil is a heart-healthy food because it supports healthy triglyceride levels and maintains good cholesterol levels already in the normal range.” Dr. Brian Dixon
It  is so important to start your day off balanced. If you  are not quite ready to embrace my FITANDFABULOUS PROGRAM. Make one change this week and blend up a morning smoothie. Such an easy way to start your day off right. You can blend it the night before but don’t add the fibergy until you are ready to drink it. Thickens up if it sits too long.

I also love to add Nutrimeal Free to my energy bites. Have you tried the Grain free chocolate peppermint cookies with Nutrimeal Free? You can add it to your pancakes as well. Great way to up the protein!

FIND YOUR NUTRIMEAL FREE HERE. 

#FITANDFABULOUS

Breakfast!

Breakfast!

The first bite is the best!

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Day 4 #Burningbellyfat

Have you noticed the first bite is the most enjoyable? Take the time to savor…

This morning, I made my energy bites which I love but they are full of fat and calories. Healthy fat but still you shouldn’t overdue. It is important to have a small portion and enjoy it. Portion Control…just writing that feels so boring. It is the truth.

I cut them in one inch squares. I figure they are probably about 150 calories which is perfectly fine. Sit and enjoy!

Grain Free, Chocolate Peppermint Cookies!

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Who doesn’t LOVE cookies? I was surprised how delicious these cookies are. I have been having fun using peppermint extract. It is refreshing in the summer time! There is a little bit of sugar in the dark chocolate bar but when divided up by 24. It doesn’t even count. These cookies will not spike your blood sugar but they are high in fat and calories. Sit down and enjoy one with a cup of tea.

Here is the basic recipe. (I added my own pet touches.)

Chocolate  Cookies
Makes: 24 cookies (I made 12 big cookies:)

Ingredients cookie ingredients

2 sticks organic butter, softened
2⁄3 cup powdered stevia
1 tsp. vanilla extract (I used peppermint extract.)
2 large organic eggs
1 cup almond flour (about ½ cup almonds ground in a coffee grinder) (I used cashew flour, you can also use coconut flour.)
¼ cup unsweetened cocoa powder
1/4 cup  protein powder (I used nutrimeal free.)
1 tsp. baking powder
½ tsp. salt
4 oz. chopped dark chocolate
1 cup raw chopped walnuts

Directions

Preheat oven to 350° F. Line a baking sheet with parchment paper; set aside.

Beat together butter, stevia, and vanilla extract until light and fluffy. Beat in eggs one at a time.
Whisk together almond flour, cocoa powder, protein powder, baking powder, and salt in a separate
bowl. Stir dry ingredients into butter mixture. Stir in chopped walnuts and chocolate until
combined. (I put everything in a bowl and mixed it up with a wooden spoon. It worked. Easy,Peasy)

Spoon heaping teaspoons of batter 2″ apart on prepared baking sheet. Bake 15 minutes, let rest on cookie sheet for 5 minutes, then remove to rack or counter to cool. I wrapped them individually and put them in the freezer. We like to eat them frozen out of the freezer. They are a wonderful treat and they won’t spike your blood sugar.

Chocolate Peppermint Cookie on my Grandmother's plate!

Chocolate Peppermint Cookie on my Grandmother’s plate!

Enjoy!

Love,

Mary

Grain Free muffins in a minute.

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Have you read Laurel’s Kitchen By Laurel Robertson, Carol Flinders and Brownwen Godfrey? It was first printed in 1976. My copy is yellow with age. When I was first married, I used this cookbook a lot. They talk about being the Keeper of the Keys.  “Traditionally the world over, the women in the house has been known as the keeper of the keys. To hold the keys to the household, to the storerooms, attics, chests and cupboards, was a position of great responsibility and therefore great honor.”  I loved the book at the time. I would bake round loaves of bread in coffee cans, sprout my own beans, and make yogurt from scratch. I was in charge of cooking and feeding the family. I still am. I no longer bake bread or sprout beans or make yogurt from scratch.

Now, I make grain free muffins in a minute. This is great for breakfast. Today, I had it after my workout with a delicious cup of organic french pressed coffee.

Delicious Post workout snack.

Delicious Post workout snack.

Muffin in a Cup!

– ¼ cup of ground flax
– 1 tsp of baking powder
– 2 tsp of cinnamon
– 1 egg
– 1 packet of Stevia or 1 squirt of liquid stevia

Optional: A Scoop of Collagen protein.

Place the ingredients into a mug (I use a Pyrex measuring cup) and put it in the microwave for 60 seconds. Allow to cool and then enjoy!

Muffin in a cup:)

Muffin in a cup:)

Easy peasy.The basic recipe is from Jorge Cruise. Of course, I add my own pet touches, chopped walnuts, raisins, shredded coconut. Get creative! Today I added fresh blueberries from my food co op.

I like to top it with Organic Greek yogurt and a some homemade unsweetened applesauce.

Organic Blueberry Muffin

Organic Blueberry Muffin

This is a wonderful treat for your kids. Thomas and I made them when he got home from camp the other day. Easy for him to make as well.

Thomas loves them too. He added grass fed butter to his muffin!

Thomas loves them too. He added grass fed butter to his muffin!

Try it out and let me know what your pet touches are! I love to hear from you.

Snacking is SO not Chic!

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I snack everyday. How about you? I actually text a Fit and Fabulous group everyday around 3:30 to have a snack and take their supplements. (only the best supplements of course.)

I am reading a new book. I found Jennifer L Scott of The Daily Connoisseur on youtube. I became obsessed. I bought her book Lessons from Madame Chic 20 Stylish Secrets I learned while living in Paris.  It arrived in the mail and I open up the book to find an adorable 5×7 book. I am savoring it. It is all apart of a Fit and Fabulous lifestyle!

Live a Passionate Life

Live a Passionate Life

Part 1 Diet and Exercise. (“MAKE DINING WELL A PRIORITY”)

Part 2 Style and Beauty. (Jennifer Loves An Apron.) (Who doesn’t?)

Part 3 How to Live Well. (“CLUTTER IS SO NOT CHIC.”)  Jennifer is also a fan of the LIFE CHANGING MAGIC OF TIDYING UP by Marie Kondo.

The first chapter of MADAME CHIC, Snacking is So not Chic.

I agree, sitting down on the sofa, eating potato chips and watching TV is SO not chic. I do better especially in the afternoon when I have a snack. Here is my favorite snack. I try to sit down and enjoy it instead of shoving it in my mouth as I go out the door. I think the point is for me, slow down, take a moment and savor what I am eating. I not only enjoy it more, I noticed that I am eating less and feel more satisfied. AND bonus round  less bloat!

I love reading lifestyle books. I love when people have their rules that they live by. It is always inspiring and motivating for me to do things a little differently and little better. You don’t have to do things exactly their way, tweak it to create a wonderful life for yourself and your family.

Let me know what if this resonates with you. I love to hear from you.

Love,

Mary

Grain Free

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A month ago, I posted about menopausal belly.  (This was the most popular post.) I went almost completely grain free for two weeks. I did feel better and my belly  flatter.  For me, I think it works better if I am easy on myself. I have been eating smaller portions and eating slower . Yesterday morning, I had 2 organic eggs, half a piece of Niman Ranch bacon and a half of a gluten free waffle with grass fed butter. I split everything with my son Thomas. It was completely satisfying. I didn’t feel bad about eating the waffle.  It works better for me.

I do think it is great advise to cut back on grains, legumes, and obviously sugar. It all goes back to keeping your blood sugar balanced.

Today, I made flourless almond butter bread. “Paleo Sandwich Bread” Really great ingredients, but it is important not to over due it either.  This is what happens to me when I start baking.  I want a big thick slice with grass fed butter. I do have it on hand so I will choose the bread instead of gluten free waffles. A better choice.

Fancy paleo sandwich bread!

Fancy paleo sandwich bread!

I cleaned out my kitchen cabinets and threw out all of my bread pans. I did save my  tube pan and now I can make Fancy Paleo bread! I was surprised at how well it came out.

Try the recipe and let me know how you like it. I am sure I will come up with different versions. Stay tuned…

Love,

Mary

Delicious Energy Bites or Power Bombs:)

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I have been having fun making Energy Bars. I would like to come up with a better name than Energy Bars. Any suggestions?

I think I got it.

Power Bombs…packed with nutrients and loaded with flavor!  ” BAM!!!” said Thomas. 

So many of the recipes out there have way too much sugar. You might not think there is much but many recipes call for bananas, raisins, dates, dried apricots and maple syrup. A ton of sugar!

I am posting my latest creation. Look at how much I can pack into an inch square of food. They remind me of FUDGE.  They are easy to make. I am not overly concerned by measurements. Close enough is good enough for me.

You can pack a lot of delicious nutrients into an inch of food!

You can pack a lot of delicious nutrients into an inch of food!

Recipe made into balls.

Recipe made into balls.

Here goes…

1 1/2 cups of raw mixed nuts and seeds.

1/4 cup raisins (optional) reduces the amount of sugar if you skip the raisins.

1/2 cup unsweetened nut butter (I used cashew butter.)

1 tsp maple extract (vanilla is fine too. I love the maple.)

1/4 cup of unsweetened coconut

1 TBS cinnamon

1 TBS pumpkin pie spice

1/4 cup coconut oil

Squirt of organic stevia. (I like Trader Joe’s.)

3 scoops of Protein Powder. ( I love Nutrimeal Free.) FIND YOUR NUTRIMEAL FREE HERE.  #fitandfabulous

Pulverize the nuts and raisins. I use a vita mix. I don’t have a food processor.

BiG NEWS! I made the squares without the vitamix. I just chopped the nuts and raisins with a knife and it came out great! CHunky and Delicious! No equipment necessary. I like that!

Another Update…Today I made the squares from chopped raw walnuts from Trader Joes. I threw the raisins in whole. They came out great. It just gets easier and easier. No reason to be eating junk food when you can make these! Kids love them too! 

(Try it both ways and let me know your favorite.)

Melt the coconut oil add liquid stevia to the oil. Mix pulverized nuts and raisins, nut butter, spices and coconut oil with stevia together in a bowl. Fold in your protein powder. Mix everything together..

I use a 8×8 inch pan lined with parchment paper. Flatten mixture into the parchment paper.  Cut them into small squares, cover with parchment and freeze for two hours.  Cut them into small portion and refrigerate.

You can also make small balls and freeze.

I don’t count calories. You must be mindful of portion control. This is a perfect snack for after a workout or if you need a treat in between meals. Your kids will love them too!

Enjoy!

Love,

Mary