So, it’s fall ya’ll….and this means the weather starts to get a little more cool and crisp, the days a little shorter light wise, and the start of the holiday trifecta is upon us (for those that celebrate these holidays).

First comes back to school season which I guess isn’t technically a holiday but for us moms – it is typically the celebration of a feat of surviving another summer of keeping the kids occupied, happy, and minimally injured while keeping ourselves sane.  Unfortunately this year, not everyone is sending them back off to school but atlas – I am enjoying the back to school displays in stores and the excitement that surrounds new school supplies and a new year of new growth and new learning.  Then comes Halloween, Thanksgiving, and the Christmas season of lights and jolly.

Now as it turns fall – I also start to think of apple picking.  I have enjoyed this every year since Kira was born.  There is nothing like picking your own apples, sampling some and coming home to make a crisp or hot apple pie.  I thought I would share some ideas on a health-ier version of an apple crisp that you can use those hand picked apples for!

First, I peeled and sliced up about 5 apples into bite size bits.  The bite size is key so you can smother all of your toppings and coat each one to be popped into the mouth for a decadent treat sure to keep the doc away as the saying does go.  Then you place them in a glass oven pan and smother them with melted vanilla ghee.  Now yours may come already melted – depending on the temp of your house but pour a good amount over top and rub the apples all around.  This was the first year I used vanilla because I didn’t know it existed until I did Action Jacquelyn’s Fit Action Plan recently and this vanilla ghee is yum.  Plus ghee is easier on the body to digest and provides healthy fats to lubricate us especially during the drier months of winter.  Then I sprinkled cinnamon all over the top and some arrow root powder to thicken (not too much).  Then again using clean hands – rub your apples all up in this concoction.

Now – here is where it gets creative.  Ideas abound.  This time I added granola that I bought from Jody – an amazing baker in my area who makes homemade granolas in a variety of flavors.

Some other ideas that came to mind are dark chocolate morsels, regular oatmeal, coconut sprinkles, maybe some chopped up seasonal figs, peanut butter, or maybe some choc sprinkles…..play around!  Because you are omitting the typical heavy crust on the pie – it is already a healthier version so adding a bit of something to sweeten it – I think is A-oh-kay.

Then you bake for about 25 minutes at 350 degrees F and remove from the oven to cool. Can be dopped with a dollup of coconut cream or home made whipping cream or enjoyed as is.

Write me if you try or have anymore creative cool topping ideas.   I hope this finds you staying WELL!!

 

 

Yes.  So recently I have been realizing that my dietary tendencies gravitate towards more fruits and veg and not necessarily enough sources of protein or meat.

So I have been forced in this Fit Action plan by Action Jacqueln to really dive into my meat consumption, relationship to meat, and realizing that meat (grass fed and taken care of) offers many health benefits.  AND is tasty!

As my experimentation continues to spark curiousity and creativity in me as well as venturing to parts of the grocery store that I haven’t been to in a while – I made this dinner the other night that was summery, simple, and delicious so I thought I would share.

I don’t know why but shrimp for me seem to be a summer thang.  So I purchased some shrimp which I rubbed with ghee (clarified butter for those of you that don’t know) and some garlic salt.  Then I let it sit in the fridge for a bit.  Using some no sugar bacon (which can be challenging to find but I guarantee you it is out there), I took the shrimp out and wrapped a piece of bacon around each.  For half the shrimp I added a layer of no sugar mustard (also available but must read labels and contents) between the shrimp and the blanket of bacon.  Then I cooked them in the over for 15 minutes and removed.  For some color and added protein packed punch I added a cut up hard boiled egg.  The entire meal was both filling and tasty.

You could even drizzle some olive oil atop or a few herbs of choice for some more yum, flavor and color.  This is another recipe that one could get uber creative and come up with some variations on.

As always, hope this recipe finds you WELL.

Becky

 

 

If you are looking to increase your intake of nutrients while also giving your digestive system a break – drinking juice without additives is a great option.

For ex. – let’s say you overdid fried yummy foods this fourth of July and are feeling a bit sluggish or are one of the people contributing to the spike in pizza sales during Covid – eventually this will catch up to you.  So a good balance out maybe after a night of bread and cheese is a good ole juice.  And trust me, once you start tantalizing your taste buds with nature’s nutrients – you may feel a shift towards better food options overall and better lifestyle choices.

My first experience with juices (other than Capri Sun as a kid) started back when I was diagnosed with cancer.  I read Kris Carr’s book Crazy Sexy Cancer and was amazed at all of the nutritional information available to helping one support their body’s natural line of defenses.  I had never before looked at food as a means to my health.  I had simply looked at calories and stayed away from fat.  Fat is bad.

Now in the era of Covid- We have the masks and we have sanitizing spray – but what are you doing from the inside so that your body can fight off germs and illnesses?  I also followed a blog called How Chris beat Cancer – he has a book now – by Chris Ward and he used juicing instead of chemotherapy that was recommended.  He is alive and well.

I am going to review some benefits to juicing as well as some of my favorite juices plus their particular healing properties.  You are your best coach, your best doctor, your best advocate, and your best investment to both yourself and those around you.  Be well!

The first benefit is that you get MANY nutrients per ounce.  It is packed full of goodness.  Consider it like a supplement but without the powdery stuff in the middle and a shell capsule.  This is coming straight from the garden, maybe even your own garden.  Another benefit is enhanced absorption.  It is not being processed the same as a whole food that needs to be broken down in your digestive tract.  Let’s say your digestive tract is covered in slime or sludge and therefore your body isn’t actually absorbing much of anything.  Until you clear that out – juicing can help!  The nutrients go directly to your blood stream to feed your cells and aid in your body’s processes, including digestion and may help remove any sludge.  Juicing also removes toxins – it is like sending in the immune boosting good stuff to clear out any debris.  And lastly for those that hate veggies – it is a good way to mix the veggies with some delicious fruits and create a juice that is tasty to your buds.

Some of my favorites are:

1. Celery juice- I think it is amazing to do a morning only celery juice for breakfast for a few days if you are feeling a bit off.  It totally resets the clock in my opinion.  It helps reduce blood pressure, decrease inflammation and fight against oxidative stress.  As we age  – we tend to take in less oxygen.  There are a lot of reasons for this – more wear and tear on the body so therefore peeps live with some pain and unfortunately when you are in pain or uncomfortable or carrying emotional tension – you don’t breathe as well unless you spend time each day focusing on breath work or yoga!  Now some people find the taste of celery juice to be mc-nasty and if this statement speaks to you – try adding one piece of an apple to provide a little sweetness.
2. Carrot/Ginger juice – this is great for healthy skin and boosts collagen production.  It also serves as a good source of vitamin E which helps protect the skin from too much sun exposure.  The ginger is an added bonus as it is anti-inflammatory and also helps fight colds etc.  Ginger also helps with nausea and good for digestion.  Refer to part on sludge above.
3. Cucumber/Apple/Carrot/Ginger/Lemon – This combo is hydrating, anti inflammatory, and cleansing.  And tasty!  With most juices – I suggest to keep the fruit content to one fruit and more of some veggies.  You get a bit of sweetness while getting the most nutrient bang for your buck and for your body, mind and soul.

Also – this is a great time to get adventurous in the store and the kitchen by using all colors and types of fruit and produce.  You can even add some jalapeno for a bit of heat.

Juice on!

 

Okay – so it has been VERY hot here.

And I love love the heat.  There is something about sweating and the summer that I happen to be a fan of and esp if followed by a dip in a lake or a shower but this heat is like humid HOT.  So to keep myself cool without cranking up the AC – I have been experimenting with making smoothies with a limited amount of liquid and therefore it becomes more like a sorbet.  The best part is you can eat it with a spoon like ice cream but if you want to sip from a straw- simply add more liquid.  Oh, and the other best part is they are packed full of fruits that host a variety of health benefits.

So first let’s talk about the rainbow of fruits.  The red ones have a ton of antioxidants that reduce the risk of high blood pressure, hypertension, some cancers, heart disease, and they improve brain function!  The yellow ones are great sources of antioxidants as well as nutrients that help the skin due to the high levels of vitamin A in them.  Orange ones also help the skin and immune system.  The purple and blue ones contain natural plant pigments which help brain health and lower inflammation in the body.  Green fruits are loaded with vitamins, minerals, folate, and fiber.  So basically – you can’t go wrong with what you pick and you can mix it up and keep it fresh with what’s in season  allowing yourself and your body to experience the beauty of the rainbow.

So this morning I chose:

1 cup frozen raspberries

1/2 frozen banana

Put in blender and fill up about 3/4 of the way but not all the way to make the sorbet consistency.

Blend and scoop into a cup and enjoy!

Remember to use frozen fruit if creating a sorbet consistency and also that you can also experiment with your milks here.  I chose Elmhurst Almond Milk because I love this brand of nut milks.  Their cashew milk is also declicious!

Another favorite of mind is using 1 frozen banana, 1/2 ripe avocado, almond milk, and cacao or cocoa powder.  It is yummy!!

I hope these find you well:)

PS – Here is the next morning with blackberries & banana – YUM

 

 

 

Okay, so read the title again. 

Who doesn’t remember liking a strawberry milkshake because one it combined ice cream and two it came out pink in color? Okay – so maybe not everyone but I sure did.  Now yesterday I heard on the radio – they were talking about eating well and how instead of going on strict diets that are not sustainable (funny how this word becomes used more and more across all industries – sustainable growth & sustainable lifestyle)-get it yet?! – we are running ourselves and our planet into the ground.   It is best to keep adding good stuff where you can in replacement of the maybe not so great and I won’t even say bad because sometimes a strawberry milkshake is fabulous and necessary.  But those are intended to be treats & special occassions for most of us.  Not the norm.  Children in Africa are starving.   And if you want to stay fit or  if you are experiencing low energy, weight gain, and want to tone up for your overall health and upcoming summer months – here is a recipe I found a couple years ago and have made time to time since because it is so EASY and so TASTY and can fulfill the urge for that milkshake at times and boost you full of magnesium (from the cashews) which helps your body in the metabolism of food and the synthesis of fatty acids and proteins.  A magnesium deficiency is linked to insulin resistance.

I particularly seem to crave this recipe when it hits strawberry season and I took a ride yesterday to Whole Foods and the strawberries looked amazing so I brought them home and this recipe came to mind.  It comes from a website called Wall Flower Kitchen, and as always I have offered some suggestions on replacements and/or fun adds because again – I like playing and experimenting in the kitchen.

Things you will need:

6-8 large strawberries

6-8 tbsp maple syrup or sweetener of choice (today I didn’t have any sweetener on hand so made without and it is still tasty because of the sweetness from the strawberries so depending on your taste buds try different sweeteners or without)

8 tbsp of coconut oil (I didn’t have this either so I added a bit of macadamia oil – I have to say I do suggest the coconut oil because it did make for a creamier version but it is possible had I added a bit more of the macadamia oil it may have sufficed)

1 cup soaked cashews

2 tbsp raw coconut flour – today I used arrow root to thicken a bit and added a little lemon juice because most vegan nut based cheesecakes include lemon to help it get that cheesecake consistency and I love that

optional tsp vanilla extract

You blend all of this together and then either pour into molds or ice cube trays.  I poured mine into one circle pie pan and let it freeze for  a bit before I cut into cubes but I have also used a mini ice cub tray and the website uses these cute little heart molds for a Valentine’s Day idea.  I also added a little flaxseed today which does change the texture a bit and ups the nutritional good-i-ness.

Some other ideas I had for trying in the future include using a dollup of some full fat coconut milk, sprinkling in some cacao chips, or sweetening with a few medjool dates.

I hope this recipe finds you well and full of ideas for your future kitchen playtimes.

Best,

Becky

 

 

Brownie Bliss – Okay so yesterday after returning from a one night trip to the beach – I wanted to use the ripe avocados and sweet potatoes I had in my kitchen to create something yummy…..

Now, I had previously made sweet potato  – avo brownies before thanks to a recipe given to me via whatsapp from a friend of mine but I couldn’t locate that particular one so after a google search I found one on paleoglutenfree.com and I modified it because I didn’t have some of the ingredients and well …..because I like to use “kitchen time” sometimes to completely let go, create, and listen to my inner guide.  I feel like sometimes letting go in the kitchen and believing in my own instincts sometimes leads to failure – and sometimes success! Just like in life and with each undertaking – I learn more about the actual art of baking and myself.

Now these brownies are not only fudgy tasting but packed full of good fats and fiber and cocoa has high amounts of magnesium, which I think I mentioned a lot of westerners are deficient in.  So these give you both the taste of childhood coupled with amazing nutrients to fuel you and avocados to keep your skin nice and subtle.

Now for frosting, you can get creative.  The recipe called for a chocolate one but I used some leftover frosting I had in the fridge from a cake I made for our neighbors daughters birthday recently.  I bought it at Target.  It’s a brand called Simple Mills Organic Vanilla Frosting and it is made with coconut oil.  So I mixed that with a little all natural peanut butter and Elmhurst walnut milk and voila- a chocolate peanut butter yummy snack.  Now you could also sprinkle with some cacao nibs or maybe some peanuts or shredded coconut.  I feel like this is your chance to pretend you are at one of those fro-yo places with tons of toppings and see what your heart fancies.

So below is the recipe as I made them:

Brownie Batter:

2 sweet potatoes – medium in size

2 avocados

3/4 cup cocoa powder

1/4 cup coconut sugar

1/4 cup honey

2-3 eggs

1/4 cup macadamia nut oil

lil bit of baking soda, salt, and cinnamon

I blended all of this in my trusty vitamix until it made a brownie batter consistency where you couldn’t even tell anything yellow or green in color went into them.  Then I spatula’d it into a loaf pan and baked at 350 degrees Farenheit for 30-35 minutes.  I mixed the frosting while they were in the oven and then let them cool before I frosted.

So if you are craving something moist, chocolatey, and delicious – I hope this recipe finds you well!