Pumpkin Pancakes

‘Tis the season! Pumpkin Pancakes–great for cozy mornings…or comforting dinners! Perfectly spiced, naturally sweet to celebrate everyday or holidays.  (All gluten free, refined sugar free, and dairy free too!)

1 cup rolled oats
2 Tbsp flax seed
4 Tbsp gluten free flour
1⅛ cup unsweetened almond milk
½ cup pumpkin puree
1½ tsp cinnamon
1 tsp pumpkin pie spice
Pinch cloves
1 tbsp baking powder
1 tsp vanilla
1 Tbsp coconut oil
1 egg
¼ cup coconut sugar
¼ tsp sea salt
Stevia, if desired

Toppings: Chopped pecans and Maple syrup

  • Process oats, flax seed and flour in food processor or blender to a fine powder.
  • Add remaining ingredients to blender and process until well mixed. Sprinkle and mix in additional stevia for sweeter pancakes. Batter will be thick.
  • Preheat a nonstick pan over low/medium heat. Once hot, add small amount of coconut oil and spread around hot pan.
  • Make pancakes, scooping about ¼ cup batter on the pan for each one, flattening and spreading out batter as needed. Cook for 2-3 minutes or until nicely browned. Flip. Cook for another 2-3 minutes on the second side and until pancakes are not doughy.
  • Top with chopped pecans and maple syrup (or try Maple Syrup made from xylitol if you’re carefully watching blood sugars).

Makes 10-12.

Freeze pancakes and reheat in the toaster for a quick, easy breakfast.

Check out the amazing benefits of pumpkin (beyond lattes and decor) and other pumpkin recipes.

Enjoy the beautiful, crisp season…and share the goodness!

How to Eliminate Feeling Frustrated and Deprived with Cleaner Eating

Do you start feeling frustrated and deprived when you’re trying to eat “cleaner”? This approach will help you eliminate those feelings, enjoy the process and keep you on track…easily! Check it out!

 

 

 

…and share the secrets with a friend.

Stawberry Banana Ice Cream

Simple. Pure yum. No guilt. Loaded with vitamins, minerals, antioxidants, and fiber to boost immunity, lower blood pressure, fight inflammation, and improve brain function. Its creamy, deliciousness perfectly satisfies all ages and all stages along the journey to better eating and living!

Strawberry Banana Ice Cream

2 cups frozen strawberries
2 bananas

Combine all ingredients in high powered blender or food processor and blend until smooth, thick and creamy.

Makes 4-5 servings (1/2 cup)

 

 

Thanks, Sterling Regard Photography, for the fun and beautiful video!

 

 

 

 

4 Steps to Instant and Delicious Salads and Dressings

Instant Delicious Salad and Dressing Ideas – in 4 easy steps

Instant Delicious Salad Dressing Ideas

Dressings make a salad! But who always has time to make dressing? Most of them use ingredients you can’t pronounce and don’t want in your body. Salad dressings typically contain lots of preservatives, sugars, and poor quality, less-than-healthy oils. Whether it’s sweet or savory you prefer, here are 4 steps for practically instant salad and dressing ideas, to make your greens delicious and something you look forward to!

Salad Ingredients

1- Gather and prep salad

  • greens – spinach, romaine, green or red leaf, butter crunch, and/or cabbage (pre-washed greens make this instant!)
  • veg toppings: tomatoes, cucumbers, peppers, onions, carrots, broccoli/cauliflower,
  • fruit toppings: berries, pomegranate, apples, citrus
  • protein: nuts, beans, lean meat or fish, organic cheese
  • herbs and flavors: garlic, basil, oregano, sea salt, pepper or pepper flakes (honey or fruit juice if you like your dressing a touch sweeter)

Dressing

2- Find your favorite pairings of olive oil and vinegar

3- Splash onto salad (I prefer to serve dressing on the side to prevent soggy salads. Shake or pour on desired amounts of oil and vinegar on each salad. Or, in a small bowl or shaker jar, make a larger quantity.)

4- Toss and enjoy

Pairing — Salad Dressing Ideas

The right combination makes flavors pop. Be creative. You just might be amazed at what works and is delicious! Here are some ideas to get you started from a few of my favorite places:

Queen Creek Olive Mill – Queen Creek, AZ

  • Rosemary olive oil and cranberry white balsamic
  • Meyer lemon olive oil and pomegranate white balsamic
  • Basil olive oil and strawberry white balsamic
  • Garlic olive oil and balsamic
  • Blood orange olive oil and prickly pear balsamic
  • Chili olive oil and peach white balsamic
  • Lime olive oil and white balsamic

Eighteenninety grille and marketplace – Granbury, TX: house favorite – lime olive oil and cranberry pear white balsamic

The Olive Tap’s – Perfect Pairings – extensive list

 

What’s the best ratio? It depends on your taste buds, but start with about 2-3 parts oil : 1 part vinegar

 

Here’s a quick, elegant and festive Pomegranate Salad and dressing idea to get you started:
Mixed greens (spinach and red romaine), pomegranate arils, onions, pecans, feta (sub avocado for dairy free)

pomegranate salad and dressing ideas

 

OR try this Beets and Greens Salad to play with different oil and vinegar combos.

 

Now, share the goodness.
Perfect for everyday, holidays and parties, and gift ideas.

 

 

Beets & Feta with Greens

As delicious as beets are “solo,” they make a great addition to salads. Here’s one of my favorites…and it’s super easy to make!

Beets and Feta with Greens

Romaine, chopped
Sweet onions, chopped
Beets, cooked and chopped
Goat feta*
Fresh garlic, minced
Sea salt and pepper

Layer salad veggies in serving bowl(s). Top with crumbled feta and garlic.
Dress with lime juice and olive oil OR balsamic and olive oil and toss.

 

A bit of ginger also adds a nice touch.

*Goat or sheep feta is usually easier to digest OR make Dairy-Free replacing with avocado or even chopped macadamia nuts.

How to Actually Succeed with your New Year’s Health Resolutions (and Goals)

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Only about 9% actually achieve their January goals and New Year’s Health Resolutions.

It’s time for you to do something different so you can get the results you’re looking for.

Here’s the start of a series of super quick, practical tips and #sweetsecretsforsuccess to help you beat the odds and finally SUCCEED in your health goals.

 

 

 

 

 

 

 

 

 

 

 

source: 2018 New Year’s Resolution Statistics

 

 

 

Reset for Radiant Living – free class

Stressed? Exhausted? Sick? Want to hit “Reset”?

Join me at this free class to look at a different perspective on re-nourishing your body and mind for a healthier year ahead. We’ll examine the causes of stress, explore the (often surprising) effects of stress on our physical bodies and health, and discover some simple ways you can get refreshed and best be nourished for energy, healing and balance for 2018.

Refresh – Rejuvenate – Revive

Natural Grocers – Saturday, February 10 at 1pm-2
New Year – New You

1625 E Williams Field Rd
Gilbert, AZ 85295

What to do with Flax Seed?

How much flax should you add daily?

Goal: 1-2 Tbsp flax oil and 2-3 Tbsp flax seed daily

Check out the amazing benefits of flax seed and its oil that can impact the entire body!

 

How do you make flax taste good?

—Add flax oil and flax seed to your smoothies for a silky smooth treat (blend well until smooth)

 

—And add flax seed to cereal, granola, yogurt, cookie or bar-cookie dough, muffin batter

—Snack on Flax Crackers plain or with hummus, bean dip or any other favorite dip or topping

 

(Note: Flax oil should not be heated)

Flax Powered

flaxseed flax oil benefits

If you could add in just one food supplement this summer, that would give you the most benefits, what should it be? Flax seed. The overall benefits of these tiny seeds and oil are pretty incredible. Here’s why…and I think you’ll agree.

Flax seeds have the power to impact almost every body system. Though some of us grew up with the no-fat/low-fat days of the 90s, the oils and fats we eat play a critical role in our health.  Flax seeds and flax oil are unique, as they can help swing you in to the oil-balance your body needs to be at its best. They contain Omega-3s, essential fatty acids that your body can not produce, so they must come from your daily eating. For wellness and healing, Omega 3s need to be part of your daily lifestyle. Here are some of the unique, healing benefits of flax seeds and their omega-3s:

  • Form healthy cell membranes and allow for cell “communication”
  • Fight oxidation (high antioxidant capacity)
  • Prevent and fight cancer, especially breast, prostate and colon cancer
  • Lower cholesterol
  • Reduce triglycerides
  • Help regulate blood sugars
  • Lower and regulate blood pressure
  • Improve digestion and regularity (great source of fiber)
  • Reduce inflammation
  • Stabilize and balance hormone levels
  • Reduce blood “stickiness”
  • Protect and clear arteries
  • Regulate and boost moods
  • Strengthen the immune system
  • Improve poor appetite
  • Assist in weight loss, keeping you feeling more full and satisfied
  • Aid in reducing belly fat
  • Help balance hormones
  • Support detoxification pathways
  • Improve nutrient absorption

Flax seed is equally important as flax oil. You need both. The amount of seeds to get a good dose of the essential fatty acids would be hard to consume. Yet, the oil doesn’t contain the all-important fiber or typically, the seed’s lignans, the unique phytonutrients in flax. Lignans contain some of the most potent antioxidants, and rank as the top source in our diet, even beating out the well-known, high-antioxidant blueberries.

How much and how do you make flax taste good? Here are some great tips.

(If you’re struggling with high estrogen levels, you may want to use caution and balance your flax use with chia seed.)

Rainbow Stir-Fry

Stir frys! Super versatile way to get in lots of veggies! Check this out and tweak it to make it your favorite!

Rainbow Stir Fry

1/2 onion, chopped
1/2 red or yellow pepper, chopped
1 cup chopped carrots
2 cups chopped broccoli
1/2 cup petite peas
3 Crimini mushrooms, sliced
3-4 large Rainbow chard leaves, chopped
1/4 cup cashews, chopped
Protein of choice (I used tuna for a change)

Sauce:
1/4 cup San-J Gluten Free Teriyaki Stir-fry and Marinade
1/4 cup water
3-4 cloves garlic, minced
1 Tbsp sesame oil
1 tsp raw honey

Combine sauce ingredients and stir, shake or blend until well mixed.

In large skillet, saute onions, add carrots and broccoli and cook until veggies just begin to soften. Add peppers, stir-fry and soften briefly, then add mushrooms, continuing to heat. Add peas, protein, cashews and sauce to desired taste. Continue to stir and heat to desired veggie “crispness.” Finally, add chard, stirring well and heating until chard just begins to wilt.

Serve over brown rice or quinoa.