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 21, 2018

Smoothies are a great, easy way to get a day’s worth of fruits and vegetables in one sitting. Most people are lucky to eat three to five servings during the course of the whole day.

When I started making smoothies over 12 years ago, I typically used only fruit. It wasn’t long before I began to read that by adding leafy greens, you could turn a thick, fruity drink into a tasty, powerhouse of nutrition.

Do you need reasons to add smoothies to your diet? Here are several:

  1. They’re easy to make. All you need is a basic blender, the fruit and vegetables of your choice, and water. 

  2. They’re an easy way to eat more vegetables. Once blended with the fruit, you won’t taste the vegetables.

  3. They can easily be a meal replacement and made in just minutes. You can eat them on the go anywhere and anytime. 

  4. They’re filled with fiber, vitamins, minerals, and antioxidants.

  5. They support a strong immune system, mental clarity, and energy.

  6. They can be used to speed up weight loss. 


April 7, 2018

I had the amazing opportunity to spend 7 glorious days in Europe with my husband celebrating our 40th wedding anniversary.

One of the things we quickly noticed, especially in Paris, was that we didn’t see anyone overweight. It really got me thinking – what was their secret to staying so slim?

How did they stay so thin and fit considering that everywhere you looked, there was a boulangerie (bakery), chocolatier (chocolate specialty shop), or patisserie (pastry shop)?

First, I think the French, and most Europeans, love their food and consider eating an experience to be enjoyed and savored - not rushed. Their restaurants and cafes offer outdoor seating, so they can sit and linger for hours.  Mireille Guiliano, author of the book “French Women Don’t Get Fat” says, “We sit down and eat for pleasure, using all of our senses”.

One evening as we ate dinner, people filled the outdoor café. They greeted each other with the customary cheek to cheek kiss. They’d come to simply have drinks and con...

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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A Smooth Way To Start Your Day

April 21, 2018

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