Coconut Flour Cherry Rhubarb Muffins

It’s rhubarb season! I grew up eating rhubarb pies made by my Mom. They were so delicious! My dad grew fresh rhubarb in his garden, and my mom froze it so we could have rhubarb pies all year. It wasn’t until I was grown that I ever tried a strawberry rhubarb pie or rhubarb any other way but straight up!

Coconut Flour Cherry Rhubarb Muffins – Gluten Free, Grain Free

I’ll admit that an unadulterated just rhubarb pie is my favorite, because it has a lot of sentimental meaning and brings back delightful childhood memories of the gorgeous Michigan summers. But, I have come to appreciate the fact that it compliments other fruit desserts, and that some people appreciate it when it is combined with other berries and stone fruits like this cherry rhubarb muffin recipe I am going to share, which is delicious!

I inherited four of my father’s rhubarb plants from our family homestead, and they are thriving after the second year with big juicy stalks and huge rhubarb leaves. (The leaves are poisonous, so you must discard those). I make sure to amend the plants in the spring with a nice amount of manure and compost blend. Rhubarb is a beautiful plant, and I think it makes a pretty and useful addition to a yardscape.

Fresh Picked Rhubarb

This recipe is grain free and gluten free. It makes eight delicious, moist muffins with a balance of equal amounts chopped rhubarb and cherries. I hope you enjoy them!

Coconut Flour Cherry Rhubarb Muffins


Dry Ingredients:

1/3 Cup of Coconut Flour

1/2 teaspoon of Baking Soda

1/2 teaspoon of Cinnamon

1/4 teaspoon of salt

a pinch of Nutmeg

Wet Ingredients:

3 Eggs, Whisked

1/4 Cup of Butter, Melted

1/4 Cup of Honey, runny or melted if not runny

2 teaspoons of lemon juice

1 teaspoon of Vanilla Extract

Fruit Ingredients:

1/2 Cup of Fresh Rhubarb, chopped into 1/2 inch pieces

1/2 Cup of Frozen or Fresh Cherries, sliced in half (this can be dark cherries or tart or a combination)


Preheat your oven to 350 degrees F. Put 8 muffin liners in a muffin tin.

In a bowl, mix together the eggs, melted butter, honey and vanilla extract with a hand held mixer. Don’t mix in the lemon juice yet.

In a separate bowl, whisk together the dry ingredients. Add the dry ingredients to the wet ingredients and blend with the hand held mixer. The coconut flour will be runny at first and then thicken as it absorbs the wet ingredients.

Now beat in two teaspoons of lemon juice. This adds a nice tartness and activates the baking soda.

Fold in the chopped rhubarb and sliced cherries. Scoop the batter into eight muffin cups.

Bake at 350 degrees F for 30 minutes or until the centers spring back when touched.

Coconut Flour Cherry Rhubarb Muffin Batter

These muffins are a healthy way to enjoy rhubarb this summer!

Crustless Quiche Florentine (Spinach Quiche)

Ahhhhh! Spring has arrived in Northern Michigan! or has it? That is always the big question Up North. But oh the beauty of it when it does. Spring up here is fickle. We had glorious days last week with the daffodils blooming and the sunshine so warm on your skin. The weather was nice enough for a picnic outside, and I actually put out my repurposed, hand painted ladder back chair I am using this summer for garden decor with a pot of daffodils. Later I will replace them with petunias. See photo down below. But the snow this morning! It was just a skiff and will be melted by noon.

Nice weather always makes me crave a good quiche! This is a new recipe I have written for Quiche Florentine. It is so light and fluffy, and it popped up in the oven and browned beautifully. I used baby spinach and a good aged cheddar with plenty of pastured local eggs. It is delicious, and I am so glad there is a piece left for me for lunch today!

Crustless Quiche Florentine (SCD, Low FodMap, Grain Free)

Crustless Quiche Lorraine

Preheat your oven to 375 Degrees F.


10 Ounces of Baby Spinach, sauteed in olive oil and sprinkled in salt

12 Pastured Eggs

4 oz. of aged cheddar cheese, shredded

1/2 Cup of Coconut Milk

2 Teaspoons of Dried Chives

1/2 Teaspoon of Salt

1/4 Teaspoon of Pepper

a pinch of Nutmeg

Directions: Grease a deep dish pie pan.

Sautee the spinach in a separate pan with a tablespoon of garlic olive oil, set aside.

Whisk the eggs with the coconut milk, salt, pepper, nutmeg and chives. Fold in the cheese. Pour the egg mixture into your prepared deep dish pie pan. Now, take the cooked spinach and using tongs, place it artfully on top of the egg mixture. Place the pan in your preheated 375 degree F. oven for 40 minutes on the middle shelf until the eggs are set and the top is puffed up. The casserole should register 165 degrees F. in the center. Cool ten minutes before slicing.

Let me show you it sliced!

Crustless Quiche Florentine

The quiche is SCD Legal, Gluten Free, Grain Free and just delicious, real food ingredients.

This is the chair I repurposed for my garden this summer. What do you think? I found it at a consignment shop where I live and had a hole cut in the base and then primed and painted it in whimsical colors with flowers. We get quite a bit of foot traffic by our house in the spring and summer, so I thought it would be enjoyed by the passerby.

Repurposed Garden Decor Chair

At the end of a long, productive day, I like to take a little me time to unwind, and one of my favorite ways to do that is by reading a good book. I recently discovered Viola Shipmen! I was browsing a local bookstore and found a signed copy of The Heirloom Garden. Oh my gosh! Don’t you get so excited when you find an undiscovered to you new author whose books thoroughly suck you in with strong female characters? Now I am reading The Summer Cottage by Viola Shipmen and have more to look forward to after that, with a new one coming out this Summer.

I find a great way for winding down is a good book and a soak in the tub. I’m using Lemongrass Spa’s new Rejuvenate Bath Soak, the luscious Lemon Sorbet body polish and Cactus & Guava body wash. Lots of lovely aromatherapy! 😃

Good Books and Warm Baths

So how have you been doing? Leave me a comment below on your favorite Spring food. Here’s to a wonderful Spring!


Mediterranean Lentils and Cannellini Beans with Sundried Tomatoes, Olives and Peppers, Benefits of Laughter and Lemongrass Gluten Free Lip Products!

Mediterranean Lentil and Cannellini Bean

Hi friends! I have so much to share with you today. Let’s start with this new delicious recipe that can be served as a side dish or a main. This combination of brown lentils, cannellini beans and savory sundried tomatoes, peppers and olives is super delicious and nutritious, packable the next day for lunches, and can be prepped in advance. It is great mounded onto a green salad, served alongside chicken and fish, and good hot or cold.

You will cook the lentils first and then pour a flavorful vinaigrette on them while still warm. They soak up all the flavor of the vinaigrette, and then you layer more flavor in with the tangy, savory and salty sundried tomatoes, olives, roasted red peppers and parmesan cheese!

Lentils are a nutritious and an inexpensive way to get in some wonderful nutrients, fiber, and improve gut flora. They are often overlooked, but so delicious! Did you know that a serving of lentils has 90 percent of your RDA of folate? They are also high in polyphenols and are a good source of zinc, B6 and other important vitamins.

I used Cannellini Beans in this recipe because they are a bigger bean and creamy. They are a good source of protein and fiber. You can use any bean in this recipe you like. My favorite brand of beans is Eden Organics because they soak them overnight and that makes them easier to digest.

Mediterranean Lentils and Cannellini Beans with Sundried Tomatoes, Olives and Peppers


1 Cup of Brown Lentils cooked according to package directions

1 Can of Canned Cannellini Beans (I use this brand because they are soaked)

1/3 Cup of Kalamata Olives, sliced

1/3 Cup of Oil Packed Sundried Tomatoes, finely chopped

1/3 Cup of Roasted Red Peppers, chopped

1/3 Cup of Parmesan Cheese, Grated


2 1/2 Tablespoons of Balsamic Vinegar

1 1/2 Tablespoon of Garlic Infused Olive Oil my favorite brand, or 1 fresh minced clove of garlic

1 Tablespoon of Dried Chives

1 Tablespoon of Dijon Mustard

1/8 Teaspoon of Salt

1/8 Teaspoon of Black Pepper

(Whisk the vinaigrette all together)

Directions: Cook the lentils according to the package directions. Pour over the whisked vinaigrette after they are fully cooked and all the water is absorbed. Set aside.

While the lentils are cooling, chop up your remaining ingredients and drain and rinse your cannellini beans under cold water.

Put the lentils with the vinaigrette into a medium bowl, and add the remaining ingredients except the cheese. After stirring in the vegetables, beans and olives, fold in most of the grated parmesan and keep a little to sprinkle on the top.

You can serve the dish right away while warm, or refrigerate it and serve it cold. It is good either way.

It feels so good to laugh, and there are reasons why. Laughter reduces stress, increases your intake of oxygen, helps deepen bonds with others, reduces anxiety, and helps lower blood pressure. Sounds good, right? Just make sure you aren’t laughing at the expense of others and it’s appropriate laughter. The average 4 year old laughs 300 times a day and the average adult over 40 laughs only 4 times a day. So, because laughter is so good for you here’s a bean joke, which seems appropriate for the theme of this blog post: What’s beans’ favorite hat? A beanie 🙂 Dad joke! So sorry.

The Benefits of Laughter for your Health

As my loyal readers know, this is a gluten free blog, because I have gluten intolerance, I write recipes that are gluten free. I also use ONLY gluten free lip and makeup products for the same reason. It is especially important for any lip products! I absolutely love all the Lemongrass Spa makeup and lip products, because they are #1 beautiful, and #2 ALL Gluten Free!!

Lemongrass Spa Gluten Free Lipstick and Lip Gloss

What’s really in your lipwear?

Since lipstick, gloss and balm are so readily ingested, it should be as safe as possible. I use Lemongrass Spa Lip products because ALL of their Lipwear is Gluten Free and Organic! They actually list all the allergens on all their products.

When navigating the cosmetic aisle, it’s hard enough to find the perfect shade. It gets harder still when you want to find a safe, non-toxic version of your favorite color! It’s especially important to look for safe lip wear because the lips are a very sensitive part of the body. Everything is gluten free, and the lip glosses, lip oils and lip tints are nut free also!

I trust Lemongrass Spa Organic lip wear in all the attractive, long-lasting shades, glosses and moisturizers!

What do you prefer ?

A) Lip Balm

B ) Lip Gloss

C) Lipstick

D) Lip Oil

E) Tinted Lip Balm

Gluten Free Organic Lipsticks and Glosses from Lemongrass Spa
Gluten Free Lip Oils and Lip Balms from Lemongrass Spa

Sundried Tomato, Bean and Sausage Frittata

Sundried Tomato, Bean and Sausage Frittata

Well hello! I hope the end of January is finding you well! We are craving warming, hearty meals here this time of year, and if you are busy, this one dish cast iron skillet meal checks all the boxes!! My hand is raised here. I am feeding a family of five who all seem to devour food like lumber jacks. No offense to the lumber jacks, but having three full grown children and a hard working husband with a hearty appetite in the house keeps me hopping! Fortunately, I have lots of help in the kitchen too. Clean up is my least favorite part of cooking. Especially the dish washing, and Doug is happy to get in there. He is an excellent scrubber.

This Sundried Tomato, Bean and Sausage Frittata is loaded with tasty ingredients like tangy sundried tomatoes, roasted red peppers, onion, pecorino Romano cheese for a sharp, salty flavor, savory sausage, and creamy white beans! My mouth is watering!

Who else loves a wonderfully seasoned cast iron skillet? It is non-stick when cared for properly and seasoned well, plus it is a wonderful non-toxic pan!

Let’s make an awesome, hearty frittata!

Sundried Tomato, Bean and Sausage Frittata

Preheat your oven to 400 degrees F. I used a ten inch cast iron pan. If yours is larger or smaller, it is fine, but the oven times will vary.


1 Pound of Good Quality Pork Sausage

10 Eggs

1 Cup of White Navy Beans or Cannellini Beans (I use Eden Organic canned. Drain and rinse them under water in a colander before using.)

1 Medium Yellow Onion

1 Cup of Grated Pecorino Romano Cheese

1/2 Cup of Greek Yogurt

1/2 Cup of Green Onion (sliced)

1/2 Cup of jarred Roasted Red Peppers (chopped)

1/4 Cup of Olive Oil Packed Sundried Tomatoes (finely chopped)

2 Tablespoons of Olive Oil

salt and pepper

In your cast iron skillet, cook your sausage until brown and no longer pink. Remove it from the skillet to drain on a plate with paper towel. Wipe your skillet of excess grease. Then, melt your olive oil over medium heat and add the chopped yellow onion, a sprinkle of salt and pepper, and cook until translucent. While the onion is cooking, whisk together your eggs in a bowl along with the Greek yogurt, 1/2 cup of the Pecorino Romano cheese, 1/2 teaspoon of salt and 1/4 teaspoon of black pepper.

After the onions are translucent, fold in the rinsed beans and chopped roasted red pepper maintaining the heat at medium. Add the cooked sausage back to the pan and evenly mix the vegetables, beans and meat. With a spatula make an even layer of your mixture, then pour the eggs over the top. Do not stir! Sprinkle the Frittata with sundried tomatoes, sliced green onion and the remaining 1/2 cup of cheese. Place the cast iron skillet in your oven, and bake for approximately 25 minutes until set and the top is golden brown. Serve! This goes really well with a leafy green salad!

Sundried Tomato, Bean and Sausage Frittata

This makes six generous servings.

Sundried Tomato, Bean and Sausage Frittata

Gluten Free Cherry Macadamia Nut Cookies, The Benefits of Kindness and Connection, Sunshine and a Safer Swap Tip For The Dryer

Hi Friends!

How are you doing so far in the new year? I was personally thankful to get a good solid three days of full sunshine here in Northern Michigan in January! I have a picture below of me at the lake where the ice was just beginning to freeze over it. I have found since moving back to my childhood state of Northern Michigan from Maryland, after living on the East Coast for 32 plus years, I did not know or even realize that there is less sunshine in the winter here by 25%. The plus side of that is we have more sunshine and daylight hours here in the Summer, and the weather is gorgeous, plus the air is so fresh all the time. I wanted to share a new grain and gluten free cookie recipe with you today that is tasty and has no refined sugar (sweetened with Maple Syrup).

Gluten Free Cherry Macadamia Nut Cookies (Grain Free and Dairy Free Also)

These cookies come together easily with a hand mixer.


1 Cup of Macadamia Nuts (ground in the food processor to a nut flour)

1/2 Cup of Cashew Butter

1/4 Cup of Coconut Oil

1/4 Cup of Dried Cherries

1/4 Cup of Pecans (coarsely chopped)

1 Egg

2 Tablespoons of Maple Syrup

1 Teaspoon of Vanilla Extract

1/2 Teaspoon of Baking Soda

1/4 Teaspoon of Salt


Preheat your oven to 350 degrees F.

In a food processor, grind the macadamia nuts until they are fine like almond flour. Add the remaining ingredients except the dried cherries and pecans. Blend until completely combined, scraping the sides of the bowl half way through. Remove the blade from the food processor and stir in the cherries and pecans.

Scoop onto parchment lined cookies sheets with a tablespoon cookie scoop. Press down until they are an even height with your fingertips, and then bake in the preheated oven for 14 minutes.

Let cool, and enjoy.

Gluten Free Cherry Macadamia Nut Cookies Recipe

Here’s the photo of me at the lake in the sunshine. It’s very cool to skip stones across the thinly frozen ice. It makes a type of musical sound. The benefits of sunshine are numerous including better sleep, increasing vitamin D levels for immunity, brain and bone health. Exposure to sunshine also helps with Seasonal Affective Disorder and low mood.

Up North Michigan in the Sunshine

On another note, the world today seems a little more serious and impatient than is was five years ago, and I want to encourage you to make sure to find time to enjoy your life, have some fun, and find things that make you laugh.

Inspirational Quote

Kindness circles back to you. The more you send it out into the world, by the words you speak, the better the world will become.
Here’s an example. Have you ever made someone’s day just by speaking kind words to a check out clerk at the store? They noticeably perk up, and then as you leave, you hear them greet the next person in line with a happier more animated tone? I have. That’s what kind words do. They start this whole effect of paying it forward. Kindness increases people’s faith in humans in general and creates a ripple effect. It’s like a tiny seed you plant every time you speak. It grows, creates new plants and then more seeds you may never see, but they are happening and making the world a better place.

The added benefit of these small connections is you feel happier, healthier and more positive as you feel a little more connected to other humans. Those casual connections are important. The next time you are in line at a store and get to the cashier, ask them how their day is going.

Swap out Dryer Sheet for Wool Dryer Balls

Now I have a healthy living tip to share. Swap out dryer sheets and fabric softener for wool dryer balls.

Wool dryer balls can be used over and over and over and don’t release toxic chemicals onto your clothing that you then put on your skin! They are eco friendly and great for fluffing up your clothes and preventing wrinkles too.

Dryer sheets are from synthetic polyester, with toxic chemicals which release to target the electrostatic charges. Dryer sheet manufacturers typically list only some of the ingredients on the dryer sheet box, but others don’t list any ingredients at all. Dryer sheets are a sneaky single-use plastic, designed to be used once then tossed out, where they will persist in the environment forever. Instead try 100% Wool Dryer Balls, which not only reduce static – but reduce drying time, too! If you want an added scent, add a few drops of your favorite Essential Oil. Here’s the wool dryer balls I use.

I hope you love the new recipe, tips, encouragement and inspiration. I love to hear from you. Drop me a comment anytime.

Sandra Shields, Health Coach

Guest Post: Traditional Spanish Tortilla

I am so delighted to welcome Max from My Health Food Service as a guest today! Max lives in Spain and is sharing with us an authentic Spanish Tortilla Recipe:

Spanish Tortilla (Tortilla Española) is a traditional dish from Spain that is made with potatoes, onions, and eggs. It is a simple yet satisfying dish that can be enjoyed as a main course, a side dish, or even a quick snack. It does require some practice to get it right, so don’t worry if you don’t nail it first try.


  • Around 1 Kg of potatoes (about 5 medium sized potatoes)
  •  1 medium-sized onion, thinly sliced
  •  7-8 eggs
  •  Salt and pepper, to taste
  •  Olive oil

Feel free to use more or less of these ingredients. The quantities are not necessarily exact. Try to use around 0.7-0.8 eggs per 100g of potatoes.


  • Peel the potatoes, clean them and chop them up into slices as seen in the image below. Add some salt to the potatoes and stir.
  • Add the sliced potatoes to a pan with olive oil and fry them until they are soft and lightly browned. If you have an air fryer, use that as it will be a healthier option.
  •  In a separate pan, fry the chopped-up onions on low heat until they are translucent. Once ready, add into a large bowl together with the potatoes
  • In a separate bowl, beat the eggs and pour them over the potatoes and onions. Gently stir everything together.
  • Heat a splash of olive oil in a pan on medium-high heat, and once ready pour the whole mix into the pan. leave for a few minutes, and then start separating the tortilla from the sides or walls with a wooden spoon.
  • Once you can reach down and move the whole tortilla with the spoon, and you can just see that the bottom is going golden brown but the top is still liquid, it’s ready to turn around. This is the most important part.
  • Get a large plate that can cover the whole pan easily and place it over the top. Place a hand on the top of the plate and hold it firmly whilst you lift quickly turn it over. The tortilla should be left on the plate. Most Spanish households have a special plate designated for flipping tortillas, like the image below, but any plate large enough to cover the whole pan fully will work fine.
  • Place the pan back on the fire and slide the tortilla back in, so that the golden brown side is now on the top, and flatten it out with a wooden spoon. Leave it for another few minutes until you can again see that the bottom is turning golden brown.
  • Once ready, place the plate over the pan again and perform the same flip as before, just to take out the tortilla.

Some people like to have a tortilla with a solid middle part and some people prefer the center a bit more liquid. Feel free to try both by leaving the mix a bit longer or shorter on the second side before taking it out.

The Spanish Tortilla can be served hot, warm, or at room temperature, and can be garnished with chopped parsley or chives if desired. It’s great as a main course, side dish, or even as a snack and it’s a great way to use up leftover potatoes. You can also add some diced vegetables such as peppers, zucchini, or spinach, or even some cooked bacon, chorizo, or other meats, to make it more hearty and filling.

If you liked this recipe and would like to see more content like this, please check out My Health Food Service. Feel free to ask any questions related, to the editor Max.

Chicken Enchilada Casserole (Grain Free, Healthy, Low Carb & Delicious) Benefits of Houseplants in your Home, and Non Toxic Living

We are well into January, and I have to say I like the thought that the days are getting longer now! In fact, I find I have been using some of my Summer mugs, because they feel so bright and cheerful.

I am a lover of enchiladas and eating healthy. I think it is great to focus on foods that feed your body, mind and soul that are good for you and taste incredible, keeping in mind that if you have been eating a lot of processed and fast foods, taste buds need time to adjust to less salt and sugar. This is also a low carb recipe, so if you have been fighting belly fat, this is a wonderful casserole that tastes even better the next day.

Chicken Enchilada Casserole (Grain Free, Healthy and Delicious)
Delicious Grain Free Chicken Enchilada Casserole

Chicken Enchilada Casserole (Grain Free, Healthy and Low Carb)


3 lbs. of Boneless Skinless Chicken Thighs

Two Large Bunches of Swiss Chard, stems stripped, washed and roughly chopped and dried

5 oz. of Spinach

2 1/2 Cups of Carrots (peeled, chopped and steamed. You can also use baby carrots and skip the peeling)

1 Cup of Good Salsa (I used Green Mountain Gringo. You choose the heat based on your preference)

1 Cup of Plain Greek Yogurt

1 Cup of Aged Cheddar Cheese, shredded (about 4 ounces)

1/4 Cup of Chicken or Bone Broth

1 Tablespoon of Garlic Olive Oil (I like and use this brand)

1 Teaspoon of Salt, Divided plus some for sprinkling

1/2 Teaspoon of Black Pepper, Divided plus some for sprinkling


Preheat your oven to 400 degrees F.

Lay the chicken thighs onto a baking sheet and brush lightly with olive oil. Then, sprinkle with salt and pepper, and roast in the oven for 35 minutes. Set aside to cool.

Meanwhile, steam your carrots either on the stovetop or following the directions of your instant pot. Once the carrots are steamed, set them aside to cool slightly before pureeing. Once the carrots have cooled so they are not steaming hot, place them in a food processor along with 1/2 cup of salsa, 1 Tablespoon of garlic olive oil, 1/4 cup of broth, 1/4 teaspoon of salt and 1/4 teaspoon of pepper.

Sautee the spinach with a drizzle of olive oil and a sprinkle of salt and pepper. Chop the spinach.

Chop your chicken into small bite sized pieces and place it in a large mixing bowl. Add 1/2 cup of salsa to the bowl with the chicken along with 1 cup of Greek yogurt, 1/2 cup of shredded cheddar cheese, the chopped, cooked spinach, 3/4 teaspoon of salt and 1/4 teaspoon of pepper.

Grease a large 15 by 10 inch casserole with olive oil. Now the easy and magical assembly. I was impressed with how well Swiss chard bakes in a casserole. Layer half the chopped Swiss chard evenly in the bottom of the casserole. Add your prepared chicken filling. Top with the remaining chopped Swiss chard. Now spread your carrot mixture evenly onto the top of the Swiss chard, covering it as evenly as possible. Sprinkle on the remaining 1/2 cup of shredded cheddar cheese. Sprinkle on a little extra black pepper.

Bake uncovered in your 400 degree F. oven for 35 minutes until the cheese is browned and the casserole is bubbly!


Today is National Houseplant Appreciate Day! Houseplants are a wonderful way to bring nature and it’s health benefits indoors. We spend so much time indoors, me too, even thought I love to exercise outdoors, garden and be outdoors, we still as humans spend the majority of time indoors. With all the inanimate objects in our homes like furniture, electronics, etc. it can feel good and benefit us to incorporate living plants in our rooms. They create a restorative atmosphere, are always changing and growing and can decrease stress and increase happiness. There are some beautiful plants out there, and some that are low maintenance and good if you have a black thumb.

The Benefits of Houseplants

Houseplants can improve air quality in your space, increase a sense of wellbeing, and give your eyes a much needed break from screens and help you relax and improve mental fatigue. They also can be a great addition to add beauty. It is important if you have small children or pets that you do your research and choose plants that are safe for them and also it is important to know if you have allergies or asthma, choose allergen friendly plants like cactus and succulents. Overwatering can cause mold growth, so read and make sure you know the water needs of your plants. I like to choose ones that need water once a week maximum. I also like to wipe my leaves with a damp cloth to keep them clean.

Houseplants in your home can add serenity and beauty

I am always striving for having the cleanest non-toxic living habits as possible. I want my home to be toxin free, my lawn and my skincare. That’s why I love Beautycounter so much. They are leading us to cleaner, safer beauty for all, and it doesn’t hurt that their skincare and makeup is high performing and really works. Here’s a few facts about them. I used them for a good five years before becoming a consultant, because I loved their mission and the changes they were making with beauty laws, not to mention being in love with their skin care products. They have an in house team of scientists and toxicologists, and they test for trace contaminants throughout the manufacturing process! Did you know lipsticks commonly contain lead? Yikes! The skincare regimens are fantastic, and I am obsessed with their Vitamin C Serum!

Beautycounter Clean Fact. They have in house scientists and toxicologists and are changing beauty products for the better.
Beautycounter Clean Fact. The products are obsessively tested for trace contaminants you don’t want on your body or in your bloodstream.

Drop me a line. I love to hear from you! I hope you have a great day!

Delicious Spiralized Antipasto Zoodles Salad, Winter Health Tips, and Clean Skincare

Winter Health Tips, Spiralized Antipasto Health Zoodles Salad and Safer Skincare

Happy New Year friends!! The days are getting longer, and I am craving fresh, delicious, food that makes me feel good because of all the nutrients in it! This Spiralized Antipasto Zoodles Salad is full of all the flavor, is low in carbs and it’s fun to make…..because….zoodles are just so fun!

Spiralized Antipasto Zoodles Salad

First off if you don’t already have a spiralizer, it is affordable! and a great investment in your kitchen accessories. I use my spiralizer frequently and is as necessary to my kitchen as a food processor and blender. This is my favorite spiralizer of the three I have tried. This one suctions to the countertop and makes a wonderful variety of spiralized shapes, and I have had it 5 years and it is still going strong. Oh, and this is a no cook recipe!

Delicious Spiralized Antipasto Zoodles Salad


5 medium to small zucchini, spiralized (I used the FS Blade on my spiralizer)

1 Teaspoon of Salt to draw moisture out of the zucchini (see directions)

3 oz. of Sopressata, diced (I used Culinary Tours gluten free brand.) You can also use thin sliced Salami

1/4 cup of Fresh Basil, torn

3 Green Onions (scallions), sliced

Sliced Black Olives (I used a 3.8 oz. can)

1/4 cup of Roasted Red Peppers, diced

1/4 cup of oil packed Sundried Tomatoes, finely diced I use Mediterranean Brand Organic Sundried Tomatoes In Olive Oil


3 Tablespoons of Garlic Infused Olive Oil

3 Tablespoons of Red Wine Vinegar

2 Tablespoons of Good Olive Oil

1 Tablespoon of Fresh Lemon Juice

1 Teaspoon of Nutritional Yeast (adds umami and a cheesy flavor)

1/4 Teaspoon of dried Oregano

1/4 Teaspoon of dried Parsley

1/4 Teaspoon of Salt

1/4 Teaspoon of Black Pepper

Whisk all the dressing ingredients together in a bowl until emulsified.

Directions: Spiralize your zucchini. Spiralizing really magnifies the amount of zucchini. Look!

Making Zoodles with a Spiralizer

Place the spiralized zucchini in a colander over a bowl, and toss the zucchini in the teaspoon of salt. Let sit over the bowl for 30 minutes. The zucchini will release some juices. This helps prevent the salad from being watery. Zucchini has a lot of water in it. After 30 minutes, take a large serving spoon or rubber spatula and press the zucchini in the colander firmly to release more of the liquid. Now, we are ready to make the rest of the salad! Let’s go!

It really is just assembly at this point and so easy! Put your zoodles in a large bowl. Add the rest of the chopped, sliced and diced ingredients. Whisk up your delicious dressing, and pour it over everything. Grab you salad tongues and toss thoroughly, but gently. It’s ready to eat, or you can store it in the refrigerator until you are ready to serve it. It will just increase in flavor.

This Spiralized Antipasto Zoodles Salad is a wonderful addition to any meal or a delicious lunch. It’s pretty, fun, and healthy and good for you!

Now, here’s some health tips to get your through the winter months! Since the days are colder and darker, it is important to implement mindful self care for yourself.

Winter Health Tips

Which of these have you already implemented and which ones are you going to add? Please reach out to me with any questions. I love to hear from you.

As far as the sunscreen in the winter goes, are you choosing a safe sunscreen? It defeats the purpose of protecting your skin if you are putting chemicals on that absorb into your bloodstream. I recommend Beautycounter safer sunscreen with non-nano zinc. It is the safest out there and also reef friendly. My family and I have been using it for 9 years now, almost as long as Beautycounter has been making safer skincare products. They celebrate their ten year anniversary in March, and I love their mission and the high quality and safety of their products. If you want to know more or go see all the safer skincare, makeup and family care they have, here is the link. I have been a consultant with them for almost four years now after using their products for several years before, and they are a highly reputable company that is changing laws for safer skincare and beauty for all, have a strong recycling and sustainability mission, and their skincare is high quality.

Getting through winter requires maintaining all areas of our health. This time of year we can get restless and tired of the constant darkness and cold. Many people suffer from seasonal affective disorder (SAD) which lasts through the winter months. Try these 12 health tips to help get your through the winter.

Enjoy the salad recipe! I plan on making this on a weekly rotation, wearing my sunscreen, and implementing winter health tips!

Healthy Chocolate Avocado Date Sweetened Pudding

There is not many who don’t like a sweet treat, but sugar can be very addicting and not good for our health. A whole foods diet rich in plants, healthy fats like olive oil, avocado, nuts, seeds and good sources of protein is very beneficial to our bodies and promotes health. This chocolate pudding satisfies my sweet tooth, and I know it is good for me. It is guilt free, creamy and chocolatey! It is sweetened with whole dates which are a natural whole food, plant based sweetener that contains the health benefits of antioxidants and minerals, and has creamy avocado that is full of healthy PUFA’s…..the good fat, raw cocoa powder that is a great source of antioxidants and a mood elevator (good for winter blues!), coconut milk for a creamy non-dairy pudding. If you want a touch more sweetness, a little bit of pure monk fruit can be added, but less sweetness in desserts is an acquired taste, so if you already are eating less sugar, you may not need it.

Here is to the healthiest you in 2023. I wish you a healthy, happy, bountiful new year and will be sharing other health promoting recipes and tips throughout the coming year!

Healthy Chocolate Avocado Date Sweetened Pudding


2 Cups of Ripe Avocado, cubed

1/2 Cup of Full Fat Coconut Milk

6 Medjool Dates soaked in hot water for five minutes to soften and then pitted, Joolies are my favorite!

1/4 Cup of Raw Cocoa Powder

1 Teaspoon of Vanilla Extract

1/8 teaspoon of pure Monk Fruit I use this brand

a pinch of Sea Salt

Cocoa Nibs (optional)

Blend all the ingredients in a high speed blender until completely smooth. Spoon into 4 serving dishes, sprinkle with cocoa nibs and eat immediately or keep it in the refrigerator for up to two days. Enjoy!! I always love to hear from you!

Chicken Enchilada Casserole, Gluten Free, Grain Free, Low Carb

My first introduction to chicken enchilada casserole was in high school when I went over to my friend Kristy’s house, and her mom made it for dinner. I was also taught how to properly eat a whole artichoke at that time. Amazing! The casserole was absolutely delicious, and I took the recipe home with me and gave it to my mom to make (who was an excellent cook) as well.

At that time I didn’t have a clue what gluten, gluten sensitivity or celiac was. We tried to eat healthy, and also had our share of Oreos and Nutter Butters in the cookie drawer, and it being the 70’s, I was envious of the kids who got to eat tv dinners. Ha! I completely didn’t know how lucky I was to have a mom who cooked most everything from scratch and fed us plenty of garden vegetables that my dad (Pop) grew with his very capable hands, lovingly adding compost, leaves and other garden amenities every year to make the soil fertile and very black.

But I digress, this is about Chicken Enchilada Casserole that is something to brag about and be appreciated by those who partake of it. This casserole is a healthy version of a casserole I loved that also happens to be gluten and grain free. A little secret…cashew based sauces are a creamy alternative to cream cheese.

Chicken Enchilada Casserole


8 cups of chopped, cooked bone in chicken thighs

1 Cup of Gluten Free Enchilada Sauce (I used this brand)

2 Tablespoons of Chopped Green Chilies (I used a gluten free brand from the grocery store)

1 Tablespoon of Taco Seasoning (I used this brand which is gluten free and no fillers and delicious)

1 Cup of Shredded Sharp Cheddar Cheese (for the top)

1 Cup of Plain Greek Yogurt

Salt and Pepper for the Chicken to Taste

My Recipe for Dairy “Cheese” Sauce here:

Dairy Free Cheese Sauce:

1 Cup of Raw Cashews soaked in 4 cups of water for 4 hours, then rinsed and drained)

1 Red Bell Pepper, seeded

1/4 Cup of Fresh Squeezed Lemon Juice

1 Tablespoon of Nutritional Yeast

1 Teaspoon of Ground Tumeric

1/2 Teaspoon of Onion Powder

1/4 Teaspoon of Salt


Soak your cashews. You can also do this in the refrigerator overnight.

Preheat your oven to 400 degrees F. Lay out your bone in skin on chicken thighs in a single layer. Sprinkle with salt and pepper, and roast in the oven for 40 minutes. Remove the chicken from the oven and set aside to cool.

Reduce the oven temperature to 350 degrees F.

While the chicken cools a little, drain and rinse your soaked cashews. Blend up your sauce using the soaked cashews (we soak them to soften them and get them really, really creamy).

In a high speed blender, add the cashews and all the Cheese Sauce ingredients, and using your plunger blend it on high until it is completely combined and very creamy.

Remove the bones from the thighs, and chop them into bite sized pieces. Put them in a big mixing bowl, and add in your cashew cheese sauce you just blended and the rest of the ingredients except the shredded sharp cheddar cheese, and combine using a rubber spatula. Grease a large casserole dish, and put your chicken enchilada mixture in to the dish. Spread evenly.

Sprinkle the shredded sharp cheddar cheese on top, and bake for 30 minutes until the sides are bubbly. If you’d like, you can refrigerate it to bake later, just increase the baking time to 45 minutes.


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