healthy choices

Healthy Holiday Cranberry Sauce

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Cranberry Sauce-is it a part of your Thanksgiving or Christmas Dinner?

Cranberry sauce was a new adventure for me. I was very excited to try it and quite pleased how it turned out! Throwing all the ingredients in the pan and turning the heat up, I was delighted to hear the sound of those berries popping! Most cranberry sauce recipes call for a large amount of sugar so I was pleased to find you can cut the content by over half! It does make more of a tart sauce, but it will go perfect with your turkey šŸ˜‰

Facts on Cranberries
  • As the berry ripens, it turns from green to red.
  • High antioxidant content.
  • Helps prevent or treat urinary tract infections.
  • Decreases inflammation.
  • Helps fight against cancer, heart disease and diabetes.
  • All around a very powerful berry that boosts immune function

 

 

 

Smooth Cool Tropical Delight “Ice Cream”

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Looking for a cool, delicious summertime treat?!

This one is dairy free, reminds you of a tropical island and is so so refreshing! Ā I made this for guests one evening and it was a hit!

This dish contains NO ADDED sugar making it a great option for a snack or dessert or even a breakfast treat!

Bonus tip: add chia seeds and a handful of greens for extra health benefits! (However if you do add greens, it will loose the pretty color.)

*You can also freeze this in a container to eat later.

RECIPE UPDATE: I used strawberries in place of the pineapple and boy was it good!

Blueberry Baked Oatmeal {Gluten Free}

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One of my favorite old time breakfast meals. A twist on the traditional bowl of oatmeal.

I have been loving oats lately. They are a great source of fiber, B vitamins, protein (5-7 grams in 1/2 cup) and antioxidants. Plus it is very filling. I get on my egg and smoothie kick and tend to forget about oatmeal which is a great breakfast choice. (Or a snack like these delicious cookies)

To make this DAIRY FREE:

  • replace butter with coconut oil, melted.
  • replace raw milk with your favorite dairy alternative: almond, cashew or coconut

*UseĀ CERTIFIED GLUTEN FREE OATS to ensure your oats are gluten free. (Naturally oats are but they are usually processed in a facility with wheat which can result in cross contamination).

*Avoid using quick oats which are highly processed, loosing vitamins, fiber and minerals.Ā Rolled oats are your best optionĀ here.

If you practice food combining, this recipe is still delicious without the blueberries. You can also add bananas as well.

3 Healthier Drink Options To Buy At Your Grocery

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Healthier Drink Options To Go!

Today we are talking about drink options when you’re out and about.

One of the important things to look at when buying a bottled drink is the sugar content. Ā Most contain WAY more than we need. Growing up as a Pepsi girl, when I started my health journey I had to say bye-bye to that one. Nowadays when I drink something besides water it could be coffee, healthy lemonade, green juice or kombucha. (Although still working on loving the last one;) It works great if you can make your drinks at home and take with you, however that is not always an option, so today I am sharing three drinks you can pick up atĀ your grocery that I have personally tried and liked.

Suja juices: these are fantastic. Organic, cold pressed. This is a brand I recommend if you can’t make your own. They have different flavors and I personally love the green ones. This company has also come out with many new varieties recently. Side note: The thing about juicing is while it is a great nutrient boost, relief for our digestive system, etc; Ā it can also be unhealthy. If you juice mostly fruit, the sugar content will be high. Much more than we need. Since the fiber from the fruit is not there, it will be a sugar rush to our system. (Which is why I prefer smoothies or blending the fruit) Look at your ingredients and choose wisely.Ā Click to learn more.

Bolthouse Farms-1915 Organic:Ā This brand can often times be on sale at our grocery and I will occasionally pick one up. Although I prefer the Suja, this one is another good choice. Once again, check the sugar content.

Kombucha: This is a drink I have had a hard time coming to really like. It is a great option if you are craving something fizzy & carbonated. It also contains probiotics which areĀ good for our gut. Kombucha can also contain high amounts of sugar. The one pictured above has 2 grams per serving, which is super!

There are many bottled drink options available. Just remember when you are buying them to check your labels. Stay away from the ones filled with sugar, artificial flavors & colors, preservatives and other unnecessary crap.Ā 

I want to hear from you: WHAT ARE YOUR FAVORITE BOTTLED DRINKS?!

Healthy Oatmeal Breakfast Muffins

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Nutritious Oatmeal Muffins-Perfect to grab and go!

Who wants something nutritious AND delicious to grab as they are on their way out the door?! Whether you want to eat them for breakfast, or take them to a brunch, or snack on one in the afternoon, whatever your hearts desire may be: These muffins are aĀ wonderful choice!

Rolled oats, ground flax & the applesauce provide an excellent source of fiber which is essential in keeping your digestive system moving. You can change up the flavor by adding different little things to your mixture. Chocolate anyone?

One of the more common things I hear with people is not having/making the time to eat breakfast. Having these in the refrigerator to grab and go is perfect!

Notes:

  • These muffins with coconut cream & blueberriesĀ on top are yummy!
  • Check your oats to make sure they are certified gluten free. Naturally oats are, but they usually are packaged in a facility that also processes wheat and can have some cross contamination.
  • Cinnamon sprinkled on top is absolutely delicious.
  • If you let these cool in the fridge overnight, they will be less likely to stick to the liner.
  • You can add a handful of chocolate chips as a treat. I like this brand.
  • I think you could add some protein powder in place of the oats but I have not personally tried this.

 

Chocolate Pudding Made With Real Food Ingredients

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I had a craving for chocolate pudding. From scratch. Using real food ingredients. That tasted delicious. I made this recipe, waited patiently for it to cool and sighed with delight when I tasted it! It was wonderful and tasted exactly how I hoped it would. SCORE. Now this recipe is mostly dairy free, minus the butter. However, you probably could replace the butter with coconut oil. I personally have not tried it. If you do, let me know how it turns out!

You can add whipped cream on top (use coconut cream to make it dairy free), berries, mini chocolate chips, granola, or just eat it!

 

*inspired byĀ http://heavenlyhomemakers.com/

The Wonder of Zucchini

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Zucchini!

It’s summertime, my garden is flourishing and zucchini season has begun! For those of you who do garden, you know what I mean when I say “zucchini season has begun”. Ā They seem to produce lots and lots and you might find yourself overwhelmed with it all! I want to touch briefly why zucchini is so awesome and then give you a few ideas on what to do with it! (Zucchini Pie anyone?!)

zucchini-1227470_1920

Health Benefits of Zucchini
  • Excellent source of Vitamins A, C and B (+ folate).
  • Antioxidants=healthy immune system
  • Potassium: 1 cup of cooked zucchini gives your more than 15% of your daily value.
  • Excellent source of Dietary Fiber: plus it is very hydrating which is good for the digestive tract. A perfect veggie for constipation relief an can actually help with diarrhea as well.

Zucchini has a high water content, making it low in sugar and carbs. Therefore a perfect weight loss vegetable. Along with the high water content comes good dietary fiber..which will help keep things moving along and soothe digestive distress due to the electrolytes in this vegetable. Pretty Cool!

What to do with zucchini Ā Ā vegetables-671768_1920
  • Grill it! Cut into wedges, add oil & salt. Grill on each side a 3-4 minutes.
  • Bake with it! Zucchini bread or muffins.
  • Zucchini Pie! Sounds weird I know but it is TOTALLY awesome! Like a custard!
  • Add to salsas! Here is one of my favorite recipes, you can add some to it.
  • Zucchini noodles! Delicious in a lasagna!
  • Stir-fry! Add some garlic and onions with it. Crack a couple eggs in the pan for protein.
  • Zucchini Fries! ABSOLUTELY amazing! We couldn’t eat them fast enough! Drizzle oil and spices over them, roast in 450 degree oven! Broil for 2-3 minutes for crispiness!

 

I love hearing from my readers! Let me know in the comment box below how you use your zucchini!

 

 

Cowboy Hash {A Meatless Dish)

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Looking for a meatless main dish to serve?

I think this one is quite yummy! It’s so important to be eating REAL WHOLE foods and this dish helps you do just that. Ā Although meat is a important source of protein in our diet, your digestive tract can always use a little break so it is good to go meatless for a meal occasionally.

That being said, what works for us may not work well for your body. So listen to it and figure out what makes your body thrive!! šŸ™‚

(And if you need support inĀ figuring that outĀ click here.)