July 24, 2018


Place the bones into a slow-cooker.

  1. Add:

  2. 1-2 garlic cloves

  3. 1 onion (cut in 4 with the peeling)

  4. 1-2 T. raw, unfiltered apple cider vinegar (depending on the size of the chicken)

  5. 1-2 t. Sea salt

  6. 2 stalks of celery

  7. 2 carrots, unpeeled & cut in 4

  8. Fresh herbs: thyme, oregano, sage, parsley, bay leaf (optional)

  9. Add enough filtered water to just below the rim.

  10. Cook on low for 24 hours, and allow to cool.

  11. Remove bones (and discard).  I sometimes do a second batch once I strain the broth. Return everything back to the crockpot, and add more filtered water and cook on low for 8-12 hours.

  12. Strain broth to remove any leftover particles.

  13. Store in jars in fridge or freezer.

  14. (Optional): put some broth in ice cube trays for later use when you only need a small amount.

  15. Use organic chicken or grass-fed beef bones and organic vegetables to get the best, most nutritious broth.

  16. Uses: add when cooking instead of water, for...

May 15, 2018

1 can full-fat coconut milk (must be cold)

1 banana (frozen, if possible)

1 avocado

3 T. cacao powder or cocoa powder

5 or 6 pitted dates or 2 T. honey

1 - 2 T. pure maple syrup

1 scoop of Vanilla bone broth(optional)

1 t. vanilla extract

pinch of sea salt

dash of turmeric powder (optional)

Mix all of the ingredients in a blender until smooth and creamy. Add more dates or maple syrup to sweeten to taste. 

Chill in the fridge, and serve.

It's delicious and very healthy. My husband does not like avocados, but he likes this and request it often after dinner. It's fast and easy to make.

April 21, 2018

1 banana

½ mango

1 c. fresh pineapple

1 peeled orange

1 c. strawberries

¼ c. blueberries (optional)

¼ c. frozen whole cranberries (optional)

1 chunk of ginger – about an inch, peeled

handful of kale, spinach, or other greens

1-1/2 – 2 c. water – enough to get your desired consistency

Pulse after adding each items then, blend well.

Optional ingredients for detox:

1 tsp. turmeric

1/2 avocado

1 T. coconut oil

1/6 of a beet

1/6 of a peeled organic lemon or lime

April 3, 2018

Dry Ingredients:

1 cup rolled oats

1/3 cup pumpkin seeds

1 cup crispy quinoa* or rice cereal

2 Tbsp. sunflower seeds or flax seeds

1 Tbsp. chia seeds

1/3 cup dried cranberries

1/3 cup mini chocolate chips

Wet ingredients:

1/2 cup honey

1 cup almond or peanut butter

1/3 cup pitted dates 

1 Tbsp. molasses (optional)

3 Tbsp. MCT oil (coconut oil, melted)

Bite-sized Balls:

Mix all ingredients except chocolate chips in a bowl. Put a third of the mixture in a food processor at a time, pulsing until it's well combined. Add the chocolate chips. With greased hands, shape mixture into bite-size balls. Repeat. Chill for 30 minutes, and store in a covered dish in the refrigerator.

For traveling, put the dish in a cooler or ice chest.

Energy Bars:

Follow the above directions, but instead of making balls, press the mixture into a pan lined with parchment paper. Melt additional chocolate chips, spread on top, and refrigerate for 30 minutes. Cut into bars.

These delicious bite-sized bites/bars are full of healt...

April 3, 2018

Dry Ingredients:

1-1/2  c. All-purpose Gluten-free flour

1/2 c. Honey

1 - 2 t. Cinnamon

1 t. Baking soda

1 t. Sea salt

1 T. Ground flax seeds 

1 T. Chia seeds (optional)

Wet Ingredients:

2 Mashed ripe bananas

1 Large egg

1/2 c. Unsweetened organic applesauce 

1/2 c. Coconut oil, melted

1 t. Vanilla

2 t. Raw apple cider vinegar 

1/2 c. Walnuts, chopped (optional)

1/2 c. Raisins or dried cranberries (optional)

Preheat oven to 350 degrees.

Whisk together dry ingredients in mixing bowl. In a separate bowl, mix wet ingredients. Mix wet and dry ingredients together with a wooden spoon. Mix just enough to blend well. Over-blending will result in heavy, dense muffins. 

Fill cups 3/4 of the way full and bake 20 - 25 minutes. Cool on a wire rack.

Yields approx. 12 muffins

Want banana chocolate muffins? Add 1/2 c. cocoa powder and 1 T. organic sugar to dry ingredients.

April 3, 2018

recipe by Beachbody (August 18, 2014)

1 (15-oz.) can of chickpeas, drained and rinsed (I used black beans)

3 large eggs

1/2 c. pure maple syrup

1/3 c. unsweetened cocoa powder

1 t. baking soda

3 T. coconut oil, melted

1 t. vanilla

1/3 c. dark chocolate chips (I used more)

1/4 t. sea salt (Salt was not in the original recipe.)

1/2 c. soft peanut butter (P.B. was not in the original recipe.)

 1.  Preheat oven to 350 degrees.

 2.  Grease or line a 12-muffin tin.

 3.  Blend all ingredients except the chips (and peanut butter) in blender or food processor        till smooth.

 4.  Pour into muffin tin. (Add soft peanut butter and swirl through batter: Optional)

 5.  Top with chocolate chips: push them  into batter.

 6.  Bake 10 - 12 minutes or until toothpick comes out clean. (Note: I had to bake my muffins 23 minutes.)

 7.  Cool completely and enjoy.

 Recipe by Beachbody (August 18, 2014)

April 3, 2018


5 large Granny Smith apples

1/2 c. water 

1/2 c. Gluten Free oats

1/2 c. Gluten Free Oat flour

1/2 - 3/4 c. organic sugar (can use 1/4 c. pure maple syrup & 1/2c. sugar)

1/4 c. ground flaxseeds or flax meal

1 t. cinnamon

1/2 t. nutmeg

1/4 t. ground cloves

1/4 t. sea salt

1/4 c. chopped walnuts (optional)

1/4 c. melted butter

2 T. melted coconut oil


Preheat oven to 350 degrees.

Peel and slice apples, then put in water while you mix all dry ingredients together.  

Add soaked apples to dry mix and put in 8"x8" greased dish. 

Heat butter and coconut oil and drizzle over apple mixture. 

Can double for 9"x13" pan. 

Bake for 30 min - 35 min.  

Enjoy warm!

April 3, 2018

1 cup of cooked quinoa, prepared according to the package

1 handful of kale

1/2 c. walnuts, chopped

1 apple, chopped

1/2 c. dried cranberries or raisins

juice of a half of lemon

1T. extra virgin olive oil or (coconut oil) MCT oil

Salt & pepper to taste​

Cooked quinoa according to package directions and let cool. Saute or steam kale, and tear into bite sized pieces. Chop walnuts and apple. Mix all ingredients and drizzle the olive oil on top, and mix again.

Serve warm or cold. Makes the perfect lunch the next day. Delicious!

April 3, 2018

1/2 c. Extra Virgin Olive Oil or Avocado Oil

3 T. Apple Cider Vinegar

2 T. Chia Seeds or Poppy Seeds (optional)

2 T. Ground Flax Seeds (optional)

A pinch of dry mustard

1 T. Bragg's Liquid Aminos (soy sauce alternative)

1 T. Italian seasoning

1 t. Paprika

Salt & Pepper to tast

1 T. Raw honey

Mix well with a whisk and serve.

April 3, 2018

Dark Leafy Lettuce




 Purple Cabbage

 Chopped carrots

 Chopped cucumber

 Chopped apple

 Raisins or Cranberries

 Strawberries or Blueberries

 Hard-boiled Egg

 Chopped green onion

 Fresh Herbs: Thyme, Parsley, Dill

 Sunflower Seeds

 Toss all of the vegetables, add fruit,  top with seeds, and dressing. Enjoy!

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April 21, 2018

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