Tuesday, December 6, 2016

Coconut Cookies: 1 Serving

  • 1T of raw sunflower seed butter (I make my own butter in a food processor (takes 5 minutes or a brand like this) or use a mortar and pestle , which is even better than a food processor as it does not heat up the butter as much as you make it.
  • 1 1/2 tsp of coconut oil
  • 1-2 tsp of blueberries (wild blueberries are best - frozen or fresh) or 1tsp of raw honey or 1-2 tsp of goji berries (I like to mix it up a bit and not have the same thing every day)
  • 1 tsp of raw cocoa nibs
  • 3 T of coconut (I use the medium size flakes)

Mix first two ingredients (3 if using honey and then the rest one at a time

options: sprinkle of bee pollen, especially in the afternoon to help with allergies

Other Snack Ideas:

Sunday, November 20, 2016

Nutrition and Wellness Coaching

I warmly welcome everyone to my site.  If you or someone you know have one or more of the following issues, feel free to contact me via e-mail to answer any questions or set up an appointment.

  • always tired
  • trouble getting to sleep at night/not enough sleep
  • just don't feel good and know you could feel better, but don't know where to start
  • feeling tired after eating
  • over or under weight
  • skin issues, like excema, acne and/or rashes
  • ADHD
  • poor digestion (gas, bloating, constipation, diarrhea, cramping)
  • you want to eat better, but where do you start
  • Mental illness (depression, anxiety)
  • Never feeling satisfied after eating

Friday, November 18, 2016

Ferments/Soaking of Grains, Beans and Nuts

Pickled Pantry by Andrea Chesman - my go to book for making fermented food.  We all should eat 2-4 T/day.  If I don't have time or have run out I use Bubbies brand sauerkraut. Any kinds of fermented vegetables are fine.

Soaking of Grains, Beans and Nuts
  • Oatmeal - soak overnight to 24 hours before eaten. We use the ratio of soaking 2 cups of oatmeal with 2 cups of water and 4 T of apple cider vinegar (any brand like Bragg's with the sediment in the bottom is a good brand). When you go to cook your oatmeal bring 2 cups of water and 1tsp of salt to a boil and add the soaked oatmeal and cook for about 5-10 minutes or until done. 
  • Almonds (blanching) -  boil water and take the pot off the heat and put your almonds in the water for 45-60 seconds. When times up put them in a colander and wash them with cold water. Sit down and push the almonds out of their skins.  Discard the skins in the compost and dry them in a dehydrator at 100 or low for 3 or more hours. Now they are ready to be made into flour, etc.  And they are good to eat as is.
  • Pinto Beans - Soak 4 cups of beans, water covering the beans for 24-36 hours on the counter with 2T of apple cider vinegar. After soaking rinse the beans and put on to cook for 4 hours or until they are soft, rinse again.  Sometimes I use the crockpot to cook the beans so it takes longer and still safe if I'm going to be out.