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:

• handful of nuts and dried fruit (I like cashews and goji berries with a sprinkle of salt)

• Almond Goji Berry Protein Bites

   

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

2 - Two Minute Videos You Need to Watch

Ferments/Soaking of Grains, Beans and Nuts

Ferments
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.