Orange Julius

My tree is still loaded, so I’m loving every minute of the extra-fresh, juicy, sweet oranges…and Vitamin C!

Looking for more orange ideas? How about the creamy, childhood-classic, Orange Julius. Try it out:

6 small oranges*
1-2 trays ice cubes (use more if you like it thinner, less if you like it thicker)
3 scoops Vanilla Protein Powder**
Peel from 1/4 of an orange

Blend all ingredients in high-powered blender.
Garnish with an orange slice and enjoy!

Makes 4 cups.

*freeze extra orange sections to enjoy them fresh all year.

Variations:
Add 1/2 banana and exchange 1-2 oranges for 1 cup pineapple.

 

**I like Garden of Life’s Raw Protein–Vanilla. An organic whey protein (grass-fed) would be delicious if you can tolerate dairy. OR try 1-2 Tbsp dried coconut milk powder and a few drops of vanilla extract for dairy-free, creamy deliciousness.

Deliciously Up-Beet

Ready to venture out with your groceries and try something new? I really love beets, but when I mention this I get 1 of 2 looks…”Oh I love them too.” Or “Are you crazy?!”

No matter what your previous beet experiences may be, these gorgeous little beauties are packed with such goodness. Their rich color just hints of their many benefits! You might see beets as an option “off-the-beet-en path”, or even overlook them as a little unusual, “out there” and a bit “too scary to try.” But, give ‘em another chance. They’re loaded with flavor and give the body some unique, powerful perks. Here’s a closer look and a simple summary of the many highlights you can love about them:

–Fight cancer
–Protect eye health from macular degeneration and cataracts (even more so from beet greens)
–Reduce birth defects – excellent source of folate to prevent neural tube defects/spina bifida
–Support detox – helping your liver and cleaning your blood, making sure the toxins can get flushed out
–Reduce inflammation
–Provide strong antioxidant support through an unusual phytonutrient blend of betalain antioxidant pigments (distinct red color), Vitamin C and manganese
–Give additional antioxidant support through betaines, reducing inflammatory markers (especially protecting the heart and blood vessels)
–Reduce blood pressure and improve circulation – by forming nitric oxide, blood vessels relax and dilate…even increasing brain blood flow and function
–Boost endurance – increasing athletic performance to exhaustion by 15-20%
And more!

 

So what in the world do you do with them??

Beet shopping & prep tips:
1-Look for bright-colored roots w/ fresh, green leaves.
2-Remove (slice off) tops and set aside for green smoothies.
3-Wash and scrub beets well to remove all mud and dirt.
4-Trim and remove hair roots and dark or tough spots.
5-Bake in covered dish with ¼-1/2” water about 45 minutes OR quarter and steam 15-20 minutes. Ideally, keep cooking time as short as possible to maintain nutrients (definitely under 1 hr.) Beets are done when they are “tender” when poked with a fork.
6-Season with olive oil or butter and a little sea salt and/or garlic …or ginger. Or try this super easy, lovely Beet and Feta Salad

 

(Beets are super easy to grow, if you’re looking for a gardening adventure. Fresh from the garden, they are unbelievably sweet.)

 

 

(Oh, and don’t be shocked if you notice very bright reddish colors in the bathroom for the next few days. 🙂 )

Oatmeal Raisin Spice Cookies

Comfort cookies…even without the chocolate. Delicious for all ages! Gluten, dairy, egg and refined sugar free!

Oatmeal Raisin Spice Cookies

2/3 cup rolled oats
1/4 cup golden flax seed
1/4 cup coconut flour
1/4 cup brown coconut sugar
3/4 tsp cinnamon
1/8+ tsp cloves
1/4 tsp sea salt
1/2 tsp baking soda
1/2 tsp xanthan gum*
1/3 cup raisins
1/4 cup almond milk (vanilla, unsweetened)
1/4 cup raw honey
2 Tbsp coconut oil
1 tsp vanilla

 

Preheat oven to 375°. Combine all dry ingredients in small mixing bowl. Add almond milk, honey, oil and vanilla. Stir until mixed.
Drop by spoonful on stainless steel cookie sheet, flattening and shaping slightly.
Bake 7 minutes, then let set about 10 minutes.
Store in air-tight container.

*keeps cookies from being crumbly

Makes 14 cookies.

Veg Perspective

size shape texture of vegetablesThis. Changes. Everything.
Seriously.

Size, shape and texture can make ALL the difference. Here’s a perfect example. It makes veggies go down much better and also adds a lot of fun variety!

Slivers – shred veggies to top salads or even add to soups

Ribbons – peel or mandolin into very thin strips for a “fettuccine” vegetable, top with sauces as a pasta replacement or  layer into baked veggie dishes (think lasagne or enchiladas), stir fry, steam and use as a “bed” for chicken or fish

Spears – cut into wedges to use with your favorite dips, spreads or hummus, bake or even stir fry

Waves – slice into thin, thick or wavy circles or ovals to make a side veggie, grilled kabobs, dipping discs, soups and more

Spirals – great for angel hair replacement, Asian “noodle soups,” raw salad toppers or a artistic side dish

 

Be creative. The possibilities are endless!

Sipping Coffee and Lattes–Innocent Style

Hot Peppermint Mochas, Pumpkin Spice, Eggnog and Chestnut Praline Lattes certainly are blissful, winter treats, but too many in the hustle, bustle and joy can be a bit rough on the waistline, immune system and the body in general (think sugar load and artificial flavorings.)

Try making a delicious cleaner, lighter, wintery-blend version with these simple ideas:

–Home coffee makers are coming out with some ingenius designs, easy-to-use and affordable for some fancy drink brews
–Use flavored coffee beans*, grinds or spice your own with: cinnamon, ginger, cloves, nutmeg or even cocoa powder
–Add a natural sweetener of choice
–Add a flavor extract from an organic, natural flavor company
–Froth adds an elegant, nostalgic touch, with its fluffy topping and creamy sipping
–Pick an unsweetened milk alternative for a velvety drink

 

Here are a couple of my coffee essentials:

Sweeteners:
KAL stevia and Coconut sugar (especially with spiced coffees!)

Milks:
(I combine unsweetened, vanilla Almond milk with unsweetened Coconut milk about 3:1)

Frother:
Aerolatte and Ninja

 

 

 

 

 

 

 

 

 

 

*Some brands are a bit cleaner than others. Use caution and read labels if requiring a gluten-free lifestyle.

Mini Pecan Pies

This may be one of the easiest desserts…ever! These Mini Pecan Pies work great for parties, appetizers, snacks or quick desserts. Like the real pie, they are just like candy!

Mini Pecan Pies

Choose Medjool dates.
Slice open and pit date, checking for any “bad dates.”
Fill halves or stuff the whole dates with pecans (or even walnuts!).
Sprinkle with cinnamon for a little seasonal spice.

 

 

 

 

 

 

 

 

 

 

Naturally gluten, dairy, refined sugar free.

Cranberry Orange Muffins

One of my all time holiday season, breakfast favorites!!! Bursting with flavor, beautifully colorful and slightly sweet! …and still innocent! Perfect for the season. Enjoy!

½ cup golden flax
⅓ cup coconut flour
1¼ cup gluten free flour blend (choose a high fiber brand)
½ cup xylitol
½ tsp KAL stevia*
½ tsp sea salt
1 Tbsp + 2 tsp baking powder
1 tsp baking soda
1 tsp xanthan gum
2 eggs, beaten
2½ Tbsp applesauce (unsweetened)
¼ cup coconut oil
1 medium orange, peeled, seeded, and pureed
1 Tbsp orange zest
1 tsp vanilla
⅔ cup almond milk (unsweetened, vanilla)
3 Tbsp raw honey
1½ cups fresh cranberries,** sorted, rinsed, drained and chopped

Combine dry ingredients in a medium bowl. Combine all remaining wet ingredients with dry and stir (except cranberries). Gently fold in chopped cranberries. Scoop into lightly greased muffin pan. Bake at 350° about 28-30 minutes.

Makes 12 muffins

* Amount may vary by brand

** To prevent “pink, red or purple” muffins, chop hard-frozen cranberries immediately before folding into batter

Cranberry Brilliance

cranberry-benefitsCranberries at Thanksgiving. You can’t get much more American during this season. Literally. Cranberries are actually 1 of only 3 fruits (with blueberries and Concord grapes) native to the United States. They’ve certainly grown to be one of my favorites during the holiday season, as I treasure fond memories from days at my Grandma and Grandpa’s house. Yes, my taste buds have grown up too…and I was probably spoiled by my Grandma’s real cranberry relish and not the canned version. (Look for it! The recipe will be coming out in my book early Spring 2017!)

I think their brilliant color won me over! Or, maybe it was the fall I visited a cranberry bog in Massachusetts with my dearest friend from college. Such beauty! Such magnificence!! And such deliciousness! I guess cranberries are a little extra charming to me.

They can be for you too. Whatever your tastes, be amazed with me by the benefits and uniqueness packed into this beautifully rich berry! Check out these benefits to be enjoyed any time of year:

1- Work as potent antioxidants

  • The USDA ranks cranberries in the top 5 foods with the highest levels of antioxidants
  • Protect cells’ DNA from damaging factors, ultimately preventing disease and chronic conditions
  • Rich in proanthocyanidins, the class of antioxidants which makes cranberries RED and is also one of the most studied

2- Boost the immune system with antioxidants and Vitamin C

  • Historically, sailors would even take cranberries onboard to prevent scurvy (Vitamin C deficiency)

3- Prevent urinary tract infections (UTIs)

  • Known for a long history of treating and helping to prevent UTIs
  • Antioxidants/proanthocyanidins in the juice can block bacteria from binding to cell walls, preventing infections
  • Shown to be most effective for women who have reoccurring UTIs
  • New research indicates effectiveness in preventing UTIs in infants and children, especially with urinary abnormalities
  • Cranberry powders and extracts appear to be most effective, but cranberry juice has shown to be effective for up to 10 hours

4- Support dental health

  • Keep bacteria from sticking to gums and teeth (similar mechanism to preventing UTIs)
  • Lower inflammation in gums

5- Promote heart health

  • Potent antioxidants protect heart and blood vessels against atherosclerosis
  • Lower LDLs and cholesterol
  • Fight inflammation which lowers blood pressure

6- Fight cancer

  • Research has shown that cranberries can have an effect against and slow tumor growth in prostate, liver, breast, ovarian, and colon cancers

7- Reduce inflammation

  • Especially in the digestive tract, cardiovascular system, gums and stomach
  • May help manage metabolic syndrome, normalizing cholesterol levels and reducing inflammation associated with weight issues

8- Help digestive health

  • Prevent and aid with recovery from stomach ulcers–can kill and reduce the H. pylori bacteria, responsible for ulcers and stomach cancers (again, cranberry antioxidants work by keeping bacteria from sticking to the stomach wall)
  • Support proper “good and bad bacteria” balance, as they can be as effective as probiotics…even more benefits come when combining cranberries or their juice with probiotics

Research is still a bit early in determining the best form and dose. However, it does appear that to get the most benefits, you’ll want to choose something with the whole berry, as each of their unique components seems to work best together in a synergistic effect.

 

Cranberry Shopping and Snacking Tips

  • If you choose juice, pick 100% juice and then sweeten with liquid stevia. The acidity works really well to mask any stevia taste.
  • Cranberry capsules also have a good, therapeutic effect.
  • Add cranberries to breakfast or snack bars, toss in salads or even as a snack.
  • Look for fruit juice sweetened dried cranberries for lower sugar options.
  • Stock up with these in-season berries while you can and freeze to enjoy these little beauties any day of the year

 

Here’s to making your holiday season extra rich, delicious and stunning!

and share the deliciousness with a friend!

Honey Sweet Holidays

honey benefitsMy love for sweets came down to me through my genes! Grandma always stocked the cookie jar with fresh cookies, Grandpa made the best ever peanut brittle and continually filled his candy dish with chocolate kisses and Mom baked all kinds of amazing breads and desserts. I could easily hold the “dessert queen” title growing up loving baking, sweets and anything chocolate. My absolute favorite…chocolate chip cookie dough and the hot, melty, gooey cookies!

I know my “sweet tooth” is not alone, since American adults eat an average of 140 pounds of sugar and kids under 12 eat about 49 pounds per year. Sugar finds its way into almost every food product from salad dressing to peanut butter and even canned soups! At these quantities, it’s no wonder the rates of heart disease, cancer, diabetes and obesity have risen dramatically, playing a major role in the “health-crisis” in America. We have moved so far away from the real fresh, nutrient-dense foods we were meant to eat to filling our bodies with instant, processed, packaged and empty-calorie food choices. Millions worldwide are suffering with malnutrition (defined as inadequate nutrition), not from low supply and availability, but from eating too much sugar and processed foods.

I too refused to give up my sweets for the longest time…until my health required it of me. It was a miserable process at the time, not knowing much about the natural sweetener options nor how to use them. Now, however, with the wide variety of delicious, natural sweeteners your sweet tooth and your palate need not be deprived! Keep an eye open for more tips, as I share what I’ve learned to make your journey more delicious and fun.

Be amazed with me, as we rediscover some of the treasures packed in real, naturally sweet foods! Raw honey is an absolutely delicious choice to replace processed sugar. Fascinatingly, back in ancient times, honey was an important commodity, being used not only as a tasty treat, but in cultural and religious traditions, for its numerous medicinal and cosmetic properties and even as a form of currency. Understandably so, since it’s estimated that 60,000 bees visit over 2 million flowers and accrue 55,000 flight miles to produce just 1 pound of honey. Raw honey, recognized by its thick, opaque and creamy consistency, is loaded with some incredible and relatively unknown and forgotten health benefits. By eliminating the heat processing (which makes most honey clear and syrupy), raw honey retains its live enzymes and numerous phytonutrients, vitamins and minerals. Modern science now can validate the traditional uses, showing honey components can work in the following ways:

  • act with strong anti-bacterial, anti-viral, anti-fungal properties (for the skin, stomach, wounds, teeth & gums, etc.)
  • strengthen the immune system
  • aid and speed healing in numerous types of wounds, ulcers and burns
  • raise antioxidant levels to aid in healing and to slow aging
  • improve digestive health
  • help stabilize and maintain blood sugars
  • suppress coughs – may even work better than OTC cough suppressants
  • lessen allergy symptoms
  • give great energy, especially for athletes
  • help to relieve and reduce side effects from cancer treatments
  • function with anti-tumor properties
  • beautify your skin and hair with cleansing, moisturizing, anti-inflammatory, antiseptic, “anti-breakout”, healing properties and more… (Personally, this stuff is the best for great skin!)

Love it that such incredible properties are packed into something that tastes SO good!

So this holiday season (and the next time you want something sweet), reach for the honey to sweeten your treat.  Experiment and substitute sugar in your favorite recipes with honey and/or a combination of other natural sweeteners. Look for new ideas using honey to replace old favorites. Add a spoonful instead to your coffee or tea. Consider your body’s needs and don’t settle for empty, processed foods, when you deserve only what will nourish you and help you be your best! Your body will thank you for it…and you’ll love its deliciousness.

 

Raw Honey Shopping Tip: Look for the creamy, thick, opaque varieties that specify “raw” and “unprocessed.” Natural food markets and farmer’s markets are great places. For added benefits, look for raw honey from local bee farms. Anecdotal stories report raw honey from local sources may also reduce allergy symptoms.

 

For facials and skin benefits: mix a dab of honey (the size of a “pea”) with a few drops of water to use alone or add fresh aloe, and/or olive or coconut oil or a dab of your favorite moisturizer. This makes it easy to spread and keeps it from being sticky. Massage gently onto your face and enjoy the lovely benefits.

For brilliant, shiny hair: mix 1 tsp honey with 4 cups of warm water. Pour through hair after shampooing. Don’t rinse out, but style as usual.

 

Be sure to pass the goodness on to a friend!

 

 ***Caution: honey should not be fed to infants under 12 months.

Sweet Apple Appeal

apple benefitsApples. Nothing is more American than Apple Pie, an apple for the teacher, cherishing that special someone who’s the “apple of our eye” or taking a trip to “the Big Apple”. And what better time to celebrate them than National Apple Month?! Yes, it’s apple season!! We get a huge selection of seemingly every apple variety available, while maybe more importantly: fall + apple season + holidays = lots of yummy apple dishes!

Though this is apple season, they can become so familiar, everyday, common and ordinary that we forget the uniqueness and beauty of the fruit. Here’s a refresher to celebrate the benefits your body especially gets to enjoy this season and every day, (based on research literature reviews, summaries and even the USApple organization.) Take a taste…and enjoy!

Apples are one of the main sources of dietary flavonoids (phytochemicals and antioxidants) which work to:

—Encourage long life, associated with overall better health
—Lower risk of cancer especially lung cancer – 21% in women
—Support overall lung health – lower risk of asthma and bronchial sensitivity and promote strong lung function
—Reduce risk of heart disease 13-22% reduced risk
—Protect heart and vascular health
—Cut risk of strokes:  Ohio State University reports eating one apple a day for four weeks lowered blood levels of oxidized LDL, the “bad cholesterol,” by 40%.
—Lower inflammation:  1 apple daily for 6 months lowered C-Reactive Protein 32% (Arthritis Foundation)
—Reduce risk of type 2 diabetes
—Help blood sugar regulation – This promising new area shows potential benefits in promoting the pancreas to produce insulin and activating insulin cell receptors to increase blood sugar uptake
—Promote weight loss:
• Those eating three apples (or pears) a day lost more weight with a reduced calorie intake than women who didn’t add apples (or pears) to their menus
• Granny Smith apples promote growth of “beneficial gut bacteria” because of their  high levels of fiber and antioxidants with their low levels of available carbohydrates, which may protect against obesity-associated disorders (Washington State University)
—Improve digestion and may boost immune system – Apples help increase good bacteria in the large intestine (Clostridiales and Bacteriodes, which help increase  butyric acid), which keeps the intestinal lining healthy
—May lessen Alzheimer’s symptoms:  Daily apple juice and/or even better, apple intake significantly improved mood and behavior among a group of patients diagnosed with moderate-to-severe Alzheimer’s

Other benefits may include liver protection and additional cholesterol lowering affect, improving HDLs, LDLs and triglycerides and cancer protection (based on rat/mice studies)

 

Want the most benefits from your apples? Eat the apple, with the peel.  Apple peels hold most of the fruit’s antioxidants (about 67%)

Juicing removes up to 90% of some antioxidants.

Choose organic. The Environmental Working Group’s 2015 Shopper’s Guide to Pesticides in Produce rated apples #1 on their list of the “dirtiest, or most pesticide-contaminated” fruits and veggies for the 5th straight year. In 2016, they fell to #2 just behind strawberries. EWG’s analysts report, “Apples tend to have the most pesticides because of the chemicals applied to the crop before and after harvest to preserve them longer.”

So take a bite into your favorite apple, make your favorite seasonal apple dish, and try some new apple ideas this fall and enjoy the goodness in every bite!

and remember, share the benefits with a friend!

 

Resources available.