Slow Cooker Chicken

Cooking doesn't have to be a big chore if we use our appliances wisely.. One of my favorite things to make is crock pot chicken tacos or chicken taco soup. Simply place chicken breasts in the crockpot, cover with bone broth or stock, add 1 1/2 tsp cumin, 1/2 tsp paprika, 1 tbsp chili powder, 1/4 tsp garlic powder, 1/4 tsp red pepper flakes, 1/4 tsp dried oregano, 1/4 tsp onion powder, and 1/4 tsp sea salt. Cook on low for 3 hrs (until the internal temp is 165° on thermometer) and the chicken literally pulls apart. You can use it in tacos, make a chicken taco soup and many other chicken dishes. If you just plan ahead in the morning dinner becomes so easy. It's ready when you walk through the door and your home smells amazing! ...

Home Baked Chicken Fingers & Fries

Taking fast food and making it in a healthier way is always possible and it's fun to experiment.  Today's mission was significantly improving the health score of chicken fingers and fries.  I am constantly working to put the best quality food possible into our daughters.  It's so important to my husband and I to give the girls the best nutrition we can to build their health, bring out their best moods (oh yes, so needed!), their best focus, and their best performance. I'm going off on a bit of a rant here however please bear (is it bare or bear - I never know!) with me....  Almost every single time that we eat out and they hand me the kids menu I hold my breath.  Occasionally I've been pleasantly surprised, however, most often I see the same old chicken fingers, hot dogs, burgers, grilled cheese (all with fries of course!), spaghetti, pizza, blah blah...  Most often these offerings are not prepared with our health in mind. Why should kids health be less important than adults? It shouldn't be.  Good nutrition and being active are foundational to the happy, healthy lives that we all want for our kids!  People are eating out more than ever so how can we consistently feed kids these addictive, processed foods and then expect them to want to eat the veggies and fruit after their tastebuds become accustomed to the fatty, salty, sugary foods?  This really gets under my skin (in case you didn't notice) as kids nutritional future is shaped early on.   There are so many small healthy shifts that can help to make these 'kids menus' so much healthier.   Using higher quality cuts of meat, including vegetables sides and even pureeing them into the mains, using brown rice, whole grain or some of the legume based pastas available today and using whole grain buns/breads go a long way in making these less than healthy kids options healthier.  I love it when I order salmon and my kids devour it.  More often than not we take a pass on the kids menu and order some adult meals or appetizers to share. With more and more information on the importance of whole foods nutrition we are starting to see some positive changes - there is hope!  The buy in to get the entire family eating well starts with education - explaining the 'why' when it comes to why it's so important to choose food that enhances our health.  We are always voting with our dollars.  The more of us that choose to skip the processed foods on the menu and make healthy requests, the more the good choices will come. Ok rant over!  The most important health tool that we can have is home cooked meals using whole food ingredients.  Every time we get our kids involved in the process we are giving them the tools to prepare their own health enhancing meals.  We are constantly healthifying meals over here and I wanted to share our healthy chicken tenders & fries (with side green beans of course!) with you.  I always do my best to get the kids involved in the cooking process whenever possible as it increases meal time buy in and keeps them occupied while I'm trying to get it done!  We hope that you enjoy this one as much as we did!     ...

Oatmeal Pancakes

Pancakes are such a hit around here and this recipe is such a good way to sneak a balanced meal into the kids. I've even pureed spinach into this recipe to get veggies in too - green pancakes! You can also experiment and add pureed pumpkin or sweet potato. I hope that your family enjoys these as much as we do! ...

Breakfast Burrito

This is one of my hubby's breakfast favorites.  We can definitely fall victim to getting stuck into routine eating the same things day in and day out so this breakfast burrito is a nice change.  Black beans, eggs, spinach, and the whole grain wrap are all good sources of protein and iron making this an energizing breakfast. The salsa adds some spice and the avocado adds a welcome creaminess. This is an easy recipe to make up for a group and is a great option for lunch or a casual dinner too.  You can prep the eggs and bean/spinach mixture and leave the toppings in small bowls so that people can create their own healthy Burritos.  Serve these up with a some vegetable credit and a beautiful bowl of fresh fruit to add even more nutrient density to this meal. Our daughters are always anxious to get their hands into the creation process and like putting together their own.  Getting the kids involved definitely helps to get their buy into eating the meal too!         ...

Savory Farro Stuffing

Stuffing lovers, rejoice... a healthier spin on stuffing just for you! PS - I don't like mushrooms however they definitely add some flavor in this recipe so feel free to leave them out if you are a fellow non-mushroom lover - it's a texture thing 😉 ...

Hearty Roast Veggies

I am happy to report that there is finally a breeze and chill in the air here in Bermuda. I can't say that I miss the bitter cold winters in Canada however I do welcome the cooler weather of the fall/winter here in Bermuda.   Seasons bring such a nice change in temps and also in cuisine! As the weather cools we always feel the need to warm ourselves up and chili, soups, and stews always sound more appealing.  As you know I'm all about the veggies and one of my favorite ways to prepare them in the fall and winter is to roast them.  Roast veggies are so so good on the side of a nice grilled sirloin steak, baked chicken, or chicken thighs.  If you choose to do baked chicken thighs you can make them up with the veggies for a super quick and easy meal. I hope that this recipe inspires you to roast up some veggie goodness!   ...

Avocado Salsa & Guacamole – When Life Gives you (lots of!) Avocados…What to Do?!

First off, in case you didn't know...I love avocado SO much so that when my hubby brought a bunch of big, beautiful Bermuda avocados home from work (THANK YOU Damien!) I did a happy dance. Since they are almost all ripe, I don't want to waste any of their precious monounsaturated fats, potassium, or fiber! It's a good thing that we have my mother and father in-law visiting to help take some of the load 🙂 PS - I used to hate avocado so just goes to show that we need to keep trying new things as now my salads are just NEVER the same without them now! I feel like sometimes we take things too seriously in the kitchen. I definitely like to  experiment in the kitchen to create dishes with whatever I have a lot of on hand. Here are some of my favorite ways to enjoy Avocado! As always, I'd love to hear your ideas too.       ...

Freekeh Salad

Even though we are meat eaters around here it doesn't mean that we don't enjoy 'meatless Monday's'. Freekeh is high in protein, fiber, and iron as are chickpeas. I hope that you enjoy this concoction, we sure did! ...

Perfect Popcorn

Who doesn't love popcorn?  The infectious smell and the salty crunch....mmmmm....I see popcorn in my future.  I feel like movie popcorn has given this healthy snack a bad name.  This recipe is my absolute favorite and is figure friendly.           ...

Eggy Crepes

You race in the door for dinner and everyone is hungry and there are no groceries and nothing prepared. You could pick up the phone and get take out but you know that's not the healthiest option and it's still going to take 45 minutes. What do do? Break out the eggs and make these super easy and fast Eggy Crepes. ...

Succulent Citrus Salmon

This salmon dish is so tangy and OH how I love salmon. It's so easy to throw together in just a few minutes and goes well with a side of rice, quinoa, or spaghetti squash (which I'd bake at the same time as the salmon) topped with a little tomato sauce. This is a hit in our house, I hope that it's one in yours! PS - I've been reading up on the state of farmed salmon and it is definitely worth your $ to buy the line caught/wild salmon. ...

Chickpea and Kale Stew

When I was in England last week, a friend and I headed out to a Pub in Sussex called the Black Cat pub.  We were prepared for typical pub grub and were pleasantly surprised to find a robust menu with lots of healthy options.  We started out sharing a bowl of green olives which were ahhhmazing, in fact, I'm dying to know what type they were because I've never had any like it.  They were pretty big and crunchy.  I've eaten a lot of green olives but none have compared to these.  If anyone knows what type they might be, please let me know! Onto the main course (did I mention that the Prosecco that they had was also amazing?). Ok, focus Tania ????. The main that I chose was a chickpea stew with kale and a piece of either steamed or baked cod on top.  It was delish and I knew thought that it would be fairly easy to re-create.   This was so fast (in typical Tania style!) and I hope that you enjoy it as much as we did! ...

Veggie Chili with A Sweet Twist

My folks are visiting and man is it nice to extra helping hands to get things done around here!  Of course this means more mouths to feed and I always feel a little more pressure to have proper meals when we have guests, I can't feed them my protein pancakes every night lol.  You know me, I like to make up some good, nutrient packed meals but also don't want to spend the little time that I have with them shopping, prepping, and planning for meals.  I've been getting better at planning out the meals before guests arrive in order to be more prepared ahead of time.  I've also started using the crockpot for meals when we have company.  There are so many great crockpot/slow-cooker recipes and once you take the time to gather the ingredients and spices then you really can just toss it all in and forget it.  My veggie chili is a fave around here and it's really easy to throw together and we always enjoy having extras so that we have something for the always hard to decide upon lunch dilemma!  We planned to have leftovers however I have to report that there wasn't much, triple batch next time! I hope that you enjoy this chili and the new twist on my favorite that added a delicious & unexpected sweetness.  Enjoy! ...

Perfectly Crunchy Pumpkin Seeds

I've been trying to get these pumpkin seeds right for the last few years and think that I've got it!  These turned out just right, crunchy, yet not overdone. Happy Halloween!     ...

Chocolate Yogurt

When I'm craving chocolate this chocolate yogurt always feels like an indulgence even though it's not a calorie laden one. ...

Overnight Muesli Oats

Let's start by saying that I love my oats 🙂 The thing that I love the most about them is that they are satisfying and keep me feeling full throughout the morning, no sugary cereal crash for this gal. I do however get tired of having my oats the same way all the time so I like to get creative and I love them with a Muesli texture without all of the added sugar of store-bought varieties. These are so easy to prep the night before and have ready in the morning. These overnight oats make an incredibly tasty, grab-and-go, well rounded breakfast. I hope that you enjoy them as much as we do around here, they're a family fave! ...

All-In-One Breakfast Smoothie

If you find yourself on the run in the morning, why not take your healthy breakfast to go?!  Here's my favorite way to get my complex carbs, protein, veggies, and healthy fats all in one when I don't have time to have it all separately. ...

4 Quick’n Healthy Munchies for your Munchkins

  I don't know about you but trying to come up with new & exciting (yet healthy) snacks and meals that our girls will actually eat can be a real chore!  Here are 4 tried & tested quick and healthy tidbits to try with your little ones.   1) Frozen Pops!  When temperatures rise we all love something to cool us off and these frozen pops seem decadent but couldn't be easier.  You literally just puree the fruit in a Nutri-bullet or food processor and pour it in a good quality (look for BPA free!) plastic mold.  The girls faves are watermelon, pineapple, and peach!  If you do pineapple or peach you'll want to add about the same amount of water as fruit to the mix or it won't go far and will be really sweet!  I always serve these pops with a side of some kind of raw nut to slow the absorption of the fructose and to keep them satisfied a little longer.  The good news is that if you're pureeing the whole fruit then the kids are getting all of the good fibre from the fruit as well and not just the sugar like in a lot of fruit juices.  Adding a bit of plain Greek yogurt to the puree if your kiddos like it can add protein and up the satiety factor as well.  2) Trail Mix!  Any time that my kiddos get to make their snacks themselves they are so much more inclined to eat them.  I pour out tiny bowls of little bits and get them to put together their own trail mix.  The rules are that they need to choose at least two nuts to go along with the rest.  Some of the add-ins of choice for us are: raisins, dried mango, flaked unsweetened coconut, pistachios (sometimes I shell them but they also like to do this until they find a hard one!), raw walnuts, almonds, cashews, Mary's Gone Crackers Twigs, a few extra dark chocolate chips,  and a low sugar cereal (our rule is that the cereal must contain 5g of sugar or less).  We love a lot of the Nature's Path Cereals around here.   3) Fruit & Veggie Skewers!  Again, anything that my kids get to build always gets way more buy in so letting the girls skewer the fruit and veggies themselves makes them so much more likely to eat them.  Tomatoes, peppers, pineapple, melons, sweet onions, squash, and berries are all great choices.  If you're doing just a fruit skewer then either a plain Greek yogurt or greek yogurt pureed with some berries or other fruit makes a great dip.  For veggies, hummus always makes this a well rounded snack by adding protein and healthy fat.       4) Banilla Yogurt!   This is so yummy that it's not even funny, the girls are lucky if they get any of this mix by the time I'm finished making it!  You simply puree (love my Nutri-bullet!) 1/2 tbsp of real vanilla and a banana and stir it into some plain, greek yogurt.  If your kiddos like greek yogurt a touch sweeter then you can use honey or real maple syrup or stevia to sweeten it up a bit.  Adding unsweetened shredded coconut on top adds a great nutty flavor.  If you use frozen bananas (2-3) and thick Greek yogurt (like Fage) or less of a thinner brand you can make this more like an ice cream texture.      I hope that you have success with these snacks, they're great for kids of any age 😉   ...

Chia’n Berry Bowl

I've been meaning to post this recipe for a looooong time and here it is - finally! If you are looking for a little breakfast variety or you're like me and have breakfast type food any time of day here is a nutritious and delicious idea! Not to mention that it's way cheaper than buying the chia pods in the store and so much better too!! ...

Yumaliscious Pancakes (gluten/grain/dairy free)

I love pancakes for breakfast and love them even more when they're packed full of nutritional goodness. These pancakes are so easy that it's ridiculous and they were a big hit around our house this morning. Here's the recipe: I hope that you enjoy them! ...

Vanilla Berry Blast

This dish is great as a light desert, can be eaten as a snack, or for breakfast 🙂 Recipe *You can skip the vanilla protein powder and it's just as delish. Enjoy! ...

Curried Lentils & Cauliflower

I love this dish.  Every time I make it I'll eat it (and maybe more veggies ;-)) for dinner for an entire week.  Lentils are high in iron, fiber and protein.  Mix them with some veggies and they make a fabulous meal. ...

Is that a Rat in your Ratatouille?

I had a ton of leftover tomatoes so decided to try to make ratatouille.  I didn't have eggplant or some of the other ingredients that you find in some versions so I improvised (which happens a lot around here) and used what I had.  My husband LOVED it but the kids were not big fans.  It may have been the texture that got them or the fact that I told them that I put a rat in it 🙂   Not only is this recipe easy and delicious but it's brimming with lycopene.  Tomatoes are full of antioxidants and have been shown to have anti-cancer benefits, as well as supporting bone & heart health. Anywhooo...here is the recipe, I hope that you enjoy it as much as we did! Bon Appétit! ...

Fiesta Chicken

This recipe is so super easy as you just throw everything in the crockpot and leave it to cook.  Words of caution 1) use fresh chicken, not frozen 2) check to see if the chicken is done using the probe/thermometer and don't leave on warm for too long as it will dry out the chicken 3) do not open the lid to the crockpot while cooking. The chicken literally falls apart, I hope that you enjoy it as much as I did! ...

Super Duper Quick and Delicious Beans

I am always saving and pinning recipes that I am going to make...one day..  The truth is that even when I do make a recipe it ends up being something that I came across that very day and happened to have the ingredients for. These two sides that I make often are SO easy and fast and best of all, my husband and children love them.  Win...win..  I hope that you like them too! Black beans Garlic Garbanzo Beans I like to make these 'base' dishes and keep them in the fridge to mix with other things during the week for quick dinner prep. Enjoy 🙂 ...

Eggnog Anyone?

Who doesn't love eggnog?  Too bad it's so high in sugar...let's clean it up 🙂    ...

Creamy Caesar Dressing

We were having guests for dinner and although I typically shy away from caesar dressing (high in fat & calories) this time I was going to find a way to make it - the Health Fanatic way 🙂 I hope that you enjoy this lower-fat/calorie version as much as we did.  Please let me know what you think!   As far as ingredients for the salad, we used organic romaine and some chopped scallions.  I think that this salad would also be nice with Kale.  You could also add some applegate farms or other high quality bacon for real bacon bits.  This dressing covered a very large salad. ...

Crispy Coconut Chicken

In an effort to once again make chicken more exciting I came up with this recipe. I hope that you like it!   ...

Protein Pancakes

Instead of eating eggs and oats every day these protein pancakes make for a nice change.  As with everything I make, they're super quick & easy.  ...

Crispy Chicken!

This chicken was a huge hit.  It was super crispy and so much better for you than fried.  You can use any type of chicken or turkey (or firm white) with this recipe.  It's so easy! I needed to move the racks in my oven around to accommodate the cookie sheet with the rack and chicken on top, just FYI. I'd love to hear how you like this recipe!! ...

Protein Rich Energy Balls

These yummy treats are so easy to whip up. I blend all of the ingredients together in my nutri-bullet and the dough is ready to roll into balls in seconds. Naturally sweetened with no added sugar, what's not to like? ...

Scrumptious Garlic Green Beans

It's important to me to have vegetables at every meal so that means finding ways to make lots of vegetable dishes and sides.  Crisp green beans are so delish and adding the olive oil helps the fat soluble vitamins to be absorbed, the garlic and onion increase immunity and add flavor   This dish is a hit and is quick as always. Such a quick & easy side dish! ...

Sweeeeet & Sour Ribs :)

In the constant pursuit of being a better wife I ventured to make ribs for my hubby 🙂  I found an Amish brand of pork here in Bermuda which is hormone free and happened upon ribs so I set to work cleaning up my mom's favorite rib recipe.  Let's suffice it to say that they were a hit. Here's the recipe, enjoy! ...

Slimmer Guacamole

Avocados are potassium rich, full of fiber, and heart healthy monounsaturated fats.  I added a twist - peas which increase the protein and fiber.  Try this delicious, nutrient dense recipe as an appetizer or snack! Skinnier Guac Tortilla Chips   ...

White Bean Cupcakes

I was skeptical about making these but they turned out great! My husband declared that he actually prefers these to regular cupcakes. I made two batches and tried to cut the honey down in the second batch and they definitely weren't sweet enough. I used a honey/stevia combo to sweeten my favorite batch. Let me know how they turn out for you! Cupcakes: ( *Makes a dozen cupcakes ) Top these with coconut whip cream! Coconut Whip Cream: Thanks to Princess Know It All for the inspiration 🙂 ...

Late Afternoon Slump – Step Away from the Candy!

It's 3:30 and you are on your way to the candy machine....STOP!!!!!!!  If you succumb to sugar cravings in the late afternoon before you know it you'll be headed back for more, sugar is seriously addictive in case you haven't noticed 🙂  Choose to nourish yourself with a balanced snack and ditch the sugary candy.  The candy does not nourish you in any way (think sugar, dye...?) and it just won't satisfy you. The late afternoon snack/mini-meal is one of the most commonly skipped and is literally the worst to skip as it can set you up for a never ending meal in the evening. Be prepared ahead of time for this time of day.  Here are some of my favorite late afternoon snacks to keep you energized for the rest of the day. 1)  6-8 oz of greek yogurt with 1/2 tbsp of almond butter and 1/2 scoop of chocolate whey protein powder mixed in 2) 1/2 cup of lowfat cottage cheese with 1/4 banana, 1/2 scoop of chocolate or vanilla protein powder, and 1/2 tbsp of almond butter mixed in 3) Chopped veggies with 1/4 cup hummus and 3-4 oz of real (not processed) turkey or chicken breast. 4) Quinoa pudding (watch for the recipe) 5) Avocado mousse (watch for the recipe) 6) An apple with a small handful of almonds     ...

Moist & Delicious Black Bean Cake (Yes, I said black bean :))

At long last I'm posting my recipe for gluten free black bean cake.  I made this for my daughter's 6th birthday party and all of the kids devoured it.  It is rich since it's full of fibre instead of sugar which is good as they don't keep eating it until they spin like tops 🙂 It's gluten free, sugar free, low carb and it's delicious...seriously, what else could one ask for?  I kept tasting this cake over and over again to be sure that it tasted as good as I thought that it was 🙂 and then had my husband confirm it (he's always a tough critic) and it was a complete hit! Here's the recipe, enjoy! *Makes 2 x 9" rounds I iced this cake with organic valley neufachel cheese mixed with organic coconut milk (the canned thicker kind :)) and stevia to taste.  I mixed this mixture with cocoa powder for chocolate and with pureed raspberries for pink.  I did let the icing set in the fridge overnight before icing the cake. I hope that you all enjoy this cake as much as we did! ...

Bob's Red Mill Gluten Free/Egg Free Bread

I had a really hard time finding any decent gluten free/egg free bread for my daughter in the grocery store.  The ingredient list on most of these breads is definitely not Health Fanatic approved :).  I picked up a package of Bob's Red Mill gluten free bread and experimented.  So here's what I did.. I warmed 1 3/4 cups of unsweetened almond milk and let the yeast 'bubble' (although it didn't really 'bubble') for 5 mins Soaked 6tbsp of chia soaking in 3/4 cup of water (during the time the yeast was 'bubbling') Put the dry mix into a large mixing bowl Add chia mixture, 1 tsp cider vinegar, 1 tbsp olive oil, and yeast-milk mix to the dry mix Mix on low speed until all ingredients are blended and smooth and then turn mixer to medium for about 15 seconds until mixture thickens (it got really sticky and was all stuck up in my beaters!) Spray a loaf pan with cooking spray (I also put a piece of parchment paper in the pan and up two of the sides) and scrape the mix out of the beaters and into the pan. Cover the pan with foil and put in your oven on the lowest possible temp (preferably 75-100 degrees) and let rise for 40-45 mins or until the mixture rises to the top of the pan. Preheat the oven to 375 degrees Bake uncovered 60-65 mins and cover with foil again after it starts to brown.  Allow the bread to cool in the pan for 5 mins and then remove it from the pan and allow to cool on a wire rack.   I hope that it works for you as well as it did for us, the kids and hubby all liked it.  I realize that there are two types of Bob's Red Mill Gluten Free bread mixes out there and the one pictured here is not the one that I used the first time but I'll be trying this one now as I couldn't find the other one in the grocery store again. ...

Veggie Rich Greek Salad

I love greek salad!  I make it without feta and can't say that I even miss it.  You can make this salad any size so can add more or less veggies than I have here and just make more dressing.   Here's the recipe: ...

'C' is for Cookie that Really is Good For Me :)

I made these cookies for a fun kids nutrition & activity class and they all got eaten up.  My husband and kiddos gobbled up a batch as well.  These cookies are super easy and truly healthy. ...

Chick Peas…Garbanzo Beans.. Whatever you call them, eat them up :)

I love chick peas.  Also called garbanzo beans these little legumes are high in protein and in dietary fiber not to mention folate.  Garbanzos are a great carbohydrate choice.   There are many many ways to add them into daily meals & snacks.  Other than as hummus dip with cut veggies here are a few more ideas: #1 - Easy 'peas'y - Add 1/2 cup plain chick peas into your salad #2 - Garlic lovers choice - One can of garbanzo beans (preferably BPA free, Eden organic is a solid brand) mixed up with 1tbsp extra virgin olive oil, 1-2 garlic cloves crushed, 1tsp lemon juice, sea salt & oregano to taste.  This is a great cold salad on it's own or added into greens.  You can also add other legumes, tomatoes, and/or quinoa into this mix. #3 - Roasted Snack - One can of garbanzo beans (preferably BPA free, Eden organic is a solid brand) rinsed, patted dry and lightly spritzed with extra virgin olive oil and sprinkled with sea salt.  Bake at 400 degrees for approx 20 mins - keep your eye on them and remove when they are nice and crunchy. For a sweet twist on #3, toss the garbanzos with 1tbsp extra virgin olive oil (skip the sea salt), 2 packets or 10 drops of stevia and cinnamon before baking. ...

Sweet Potato & Banana Pancakes :)

What better way to start your day than with these delicious pancakes which include protein, fruit, veggies, whole grains and healthy fat. ...

Crock-Pot Steel Cut Oats

Instead of waiting for your steel cut oats to cook (since the watched pot only boils over the moment you walk away :)) try cooking them in the slow cooker or soaking them so that they cook more quickly.  If you want to soak them just simply put your steel cut oats in your pot with the specified amount of water, cover and let them soak overnight and they will cook up in half the time in the morning.  To make them in the crock-pot, do as follows: ...

Healthfanatified Tuna & Egg Salad!!

Restaurants and deli's want us to love the taste of their food so much that we can't resist coming back.  More often that not, they will use the richest ingredients which we all know are not low cal or figure friendly.  A couple of the worst offenders at lunch time are tuna and egg salad.  The tuna sandwiches are likely made using oil packed tuna, loads of artery clogging mayo, and the egg salad probably contains enough egg yolks (not to mention the mayo again) to last a regular person a week. Tuna and egg salad can be good for you!  Here are my delicious, (you won't know they're not the super unhealthy versions!) and easy healthfanatified versions. Tuna salad: Egg salad:   ...

Super Easy Salad Dressings

I have a couple of go to salad dressings that are super low cal (in the right portion), and really quick & easy to make. Dijon Special: 1 tbsp apple cider vinegar 1/2 tbsp dijon mustard a few drops of stevia Either use 1/4 avocado of 1/2 tbsp of olive oil/coconut/flax oil in the salad or dressing as many of the vitamins that come from the greens in your salad are fat soluble so a little bit of healthy fat will help you maximize nutrient absorption.   Creamy Ceasar: 1tbsp apple cider vinegar 1tbsp plain greek yogurt 1 garlic clove minced 1/2 tbsp olive oil 1 tsp worcestershire sauce 1tsp lemon juice Sea salt to taste   Balsamic Caesar *Same as above with 1tbsp balsamic vinegar ...

Green Bean Side Dish

Here's a super quick & easy (and yummy!) side dish from one of my transforming clients 🙂  ...

Make your Own Stevia

Given that the stevia is becoming more and more popular, you need to research the brand that you buy. Increasing popularity usually means that companies that produce it will want to do it faster & cheaper which (like any other product) can affect it's quality. I use Sweetleaf and have found it a reputable company. Always be sure to do your own research so that you feel comfortable with what you choose to put in your body. It bothers me that foods that start out natural & healthy can become tainted/mass produced and make it hard for consumers to choose. It always seems that making your own is best 🙂 Here is a great recipe from Whole Lifestyle Nutrition on How To Make Your Own Pure Stevia & Liquid Stevia (http://wholelifestylenutrition.com/videos/how-to-make-your-own-pure-stevia-liquid-stevia-part-2/)   ...

Oatmeal Loaf

Before I travel with my kiddos I am always sure to make something healthy like this great loaf that incorporates protein (eggs), veggies, fruit and whole grains so that I am not at the mercy of airport food.  Here's the recipe for one of my favorite loaves to make for a trip. Oatmeal Loaf ...

Homemade Granola Bars

A lot of the granola bars that line the grocery store shelves are really high in sugar.  I'm still fiddling with this recipe to get it to stay together a little better however really like the taste of these! Enjoy! ...

Chocolate Muffin/Cake/Loaf Recipe

These muffins are not only super moist and delicious but really, truly good for you.  Whip up a batch and enjoy a treat guilt free!  Enjoy!!!!!!   ...

High Iron Recipes

I have a friend who just found out that her little one may be anemic.  I wanted to share a couple of the recipes that I came up with for her.  In addition to these types of main meals you can always check the iron %'s of the cereals & breads (low sugar & whole grain I hope!) that you use to find those higher in fortified iron.  Red meat is the best way to get iron if you are low.  I always recommend choosing lean cuts and adding beans & leafy greens (spinach/collards/kale) to your diet.  Eggs (whole eggs!) are also good as the yolks are high in iron.  Dried fruit like raisins & prunes are also a good source.  Remember that iron rich foods are best absorbed when eaten with foods containing vitamin C.  So tomato sauce is great with your lean beef in pasta sauce as are sliced oranges in your spinach salad.  Cooking in cast iron will also increase the iron. Iron Powerhouse Pasta Flax Bean Burgers ...