Monthly Archives: May 2015

Dill and Chive Grain Free Crackers

The crunch of walnut pieces and the flavor of dill and chives makes this a perfect cracker for snacking. I especially like dill in summer, and it is so good in these crackers! It reminds me of working in the garden as a child and smelling the fresh dill on the breeze and feeling the warm sun on my body. These crackers are a fantastic addition to an appetizer spread, and I also like to mound a bunch of dinner leftovers on them for a quick snack. Who doesn’t love a quick, healthy snack? Prepared in advance, these will keep in the freezer for a month.

Dill and Chive Grain Free Crackers

Dill and Chive Grain Free Crackers

Ingredients:

1 Cup Superfine Almond Flour**

1/2 Cup Raw Walnuts, Chopped into Medium Pieces

2 Flax Eggs (see instructions below)

2 Tablespoons Fresh Dill, Minced (can substitute 2 Teaspoons of Dried Dill)

2 Tablespoons Fresh Chives, Minced (can substitute 2 Teaspoons of Dried Chives)

1 Teaspoon Honey

1/4 Teaspoon Pink Himalayan Salt or Sea Salt**

* Making an egg substitute with ground Flax Seed is easy! Take one Tablespoon of ground Flax Seed and whisk it with 3 Tablespoons of water in a small bowl and let sit for 15 minutes until it becomes a gel like consistency. In this recipe I have used two Flax Eggs, so you would take 2 Tablespoons of Ground Flax Seed and 6 Tablespoons of water, whisk it all together and let sit for 15 minutes while you prepare the rest of the cracker ingredients.

**See In My Pantry for Product Resources

Directions:

Preheat the oven to 325º degrees, and line a baking sheet with parchment paper.

In a medium bowl, add your almond flour, dill, chives and salt. After your flax eggs are ready, whisk in the honey. Then, add the liquid to the flour mixture and whisk with a fork until well combined. Add in the chopped walnuts last, and incorporate into the dough.

Place the dough between two sheets of parchment and roll out with a rolling pin to 1/4″ inch thickness. Remove the top parchment sheet used for rolling, and put the rolled cracker dough with the bottom parchment on the cookie sheet. Place in the oven and bake for 15 to 20 minutes until golden brown and crunchy. Keep a close eye on them the last five minutes to prevent over browning. Cool on a wire rack, and then break them into whatever sized pieces you like!

These are delicious served with my Roasted Eggplant and Red Pepper Tapenade Recipe or Dairy Free Fresh Basil Pesto. If you would like more appetizer ideas, go to Kelly Bejelly’s post on her blog, A Girl Worth Saving, and check out her 35 Paleo Appetizers post here!

Dill and Chive Grain Free Crackers

Eat Your Nutrients!

Do You Believe You Can?

Happy Wednesday to You! Have you been putting off something that you really want to do or accomplish because of excuses like “I don’t have time”, “It is too hard”, “I can’t afford it”, “I’ve never been able to before, so I am done trying”? “I am too tired, too old, too _______?
What if I said you can? This quote by Theodore Roosevelt is spot on! Believing you can and being positive propels us forward instead of being “stuck”. Believe you can! Then take action and set out a first step to make it happen. Make an outline of each step to get to where you want to go to fulfill your goal. (I recommend you take the first and second steps, then do your outline. The first step is Believing). Cross off each small step as you accomplish it. For instance if it is “I want more energy”, make your first step, “I am going to have more Energy”, the second step would be a commitment to drink more water each day. So many of us are chronically dehydrated and don’t even realize it. Eight glasses is a good goal.
Maybe it is to travel to a place you have always wanted to go, but there are always too many bills to pay and the kids need braces. What small step would start you on your way? How about a loose change box? Decorate it with photos of your dream destination. One small step at a time gets you closer and closer to your dreams, goals and a life you are passionate about and love! Share your goals with me below. What is one thing you have been wanting to accomplish or dream of doing? Is it weight loss, healthier food choices, more time for your hobbies, less stress? What is one small step you can take this week to begin to reach it?

DIY Natural Skin and Beauty Care from Your Kitchen!

Natural Skin Care,, Beauty and Health from the Garden

Nature’s Kitchen is an inexpensive way to reap natural benefits for our skin, health, and natural beauty care! This article on how to use Lavender, Tomatoes, Cucumbers, Mint, Strawberries and Citrus from your local farm market or garden has some useful tips, such as a tomato facial for sunburn, and putting fresh mint leaves in water to sip throughout the day to keep you hydrated and your skin glowing!
What are you doing this weekend to nourish your body and soul? I hope you enjoy your Memorial Day weekend with some restorative time spent doing something you love! I will be traveling to Michigan to enjoy some outdoor time with family, visiting the local Farm Market, hiking with my pugs, and being free from any to do lists or schedules for a few days!
For more wellness tips, go to sandrashieldshealthcoach.com and sign up for my free monthly newsletter!

Quick Sauteed Beet Greens and Pecans

There is an abundance of fresh greens available during the growing season. Have you ever tried beet greens? They have a mild, appealing taste, and I like to mix it up to get in as many nutrients as I can.

Beet greens add variety to your diet, and are quite tasty, not to mention they have more minerals, vitamins and antioxidants than the root. The greens are best when they are young and tender. I found a bunch of golden beets recently at the local farm market, and the greens were glorious! Check out the second photo below! It was such a great find to be able to eat the whole vegetable, tops and all!

Here is an easy way to cook them up quickly and deliciously!

Quick Sauteed Beet Greens and Pecans

Fresh Golden Beets with Green Tops

Quick Sauteed Beet Greens with Pecans

Ingredients:

6 Cups Fresh Beet Greens, washed and coarsely chopped

2 Tablespoons of Garlic Olive Oil (or 2 Tablespoons Olive Oil and 1 Tsp. Fresh minced garlic)

2 Tablespoons of Coarsely Chopped Raw Pecans

1 Pinch of Red Pepper Flakes

Salt (your favorite to taste)

Black Pepper (to taste)

Directions:

In a large sautee pan on the stove top. Pour in the oil and heat over medium high heat. Add the garlic if using and red pepper flakes, cook briefly, about 30 seconds. Add the beet greens and toss until wilted and tender. Add salt and pepper to taste. Sprinkle with the pecans.

This is an easy and delicious side!

Eat Your Nutrients!

Health Benefits of Being Thankful and Positive

Happy Monday Beautiful People!

Complaining and Negativity can affect our Spirit. In contrast being Thankful makes us happier. It boosts serotonin in our brains (a neurotransmitter that affects mood regulation).

My challenge to you this week to improve your health and happiness is:

Step 1
1. Before you step a foot out of bed this week, write down on a notebook, on your nightstand, at least three things you are thankful for. It can be just the fact you can get out of bed, or toilet paper, fingernails to scratch an itch, salt, trash collectors, you get the idea. This morning I was thankful for the birds singing outside, the blueberries I was going to put in my smoothie, batteries, and that is was a yoga morning!

Step 2
2. Catch yourself every time you are going to complain about something and stop before it leaves your lips. This can be hard if we are in a rut of complaining, but I promise you, as you complain less, it will get easier and easier. So keep at it! Your positivity will increase over time, and this will increase your joy.

Take these steps one day at a time. This means if you catch yourself complaining, don’t “throw in the towel”. Try again. It is okay to not do it perfectly. We all mess up. The important thing is you are moving toward positive change!

Now, next Monday morning look at your list. What are all the things you were thankful for during last week? How do you feel? Do you feel more positive, happier, content? How has your being positive and not complaining affected your interactions with others? Have you noticed anything different?

Share below some of the things you are thankful for to get you started on the road to a more positive self! Enjoy your day!

Deli Chicken Salad

This recipe is so easy on a busy week. The cook once eat twice concept is a lifesaver for today’s busy lifestyles! I was talking to my sister on the telephone yesterday, and she has three children in five sports this Spring and is really struggling to put good food on the table. I hear her! It can be challenging to churn out healthy meals for the family no matter who you are, and busy Mom’s can really benefit from some fast recipe ideas!

My deli chicken salad recipe uses leftover roasted chicken. I used a chicken from my Lemon Herb Juicy Roasted Chicken recipe here. I had leftover roasted chicken and needed something quick on Monday night. I find chicken salad is so much moisture when you use the whole bird, (a mixture of dark and light meat).

To cook once eat twice, depending on the size of your family, you will need one or two whole chickens. Make the Lemon Herb Roasted Chicken recipe, or another favorite whole roasted chicken recipe the first night. The second night, you will shred the leftover cooked chicken and put together the chicken salad in ten minutes!

Deli Chicken Salad

Ingredients:

2 1/2 Cups Shredded Leftover Chicken

1 Cup Good Mayonnaise (I used my favorite Paleo Mayonnaise here)

1 Tablespoon of Dill Pickle Relish (I love Bubbies) for those Low FodMap it has garlic, but this tiny amount should be fine!)

1 Tablespoon of Whole Grain Mustard (I just found this Clean Brand at my Local Coop, it is delicious!)

1/2 Teaspoon Himalayan Pink Salt or Sea Salt

Directions: Just mix it all together and serve it. Someone is sure to lick the bowl clean!

Tip: Double the recipe for even another day packed in lunches!

Have a Happy Day!

Eat Your Nutrients!

Honey Drizzled Wild Salmon on a Bed of Butternut, Topped with Spinach

At the end of a hard day, I am ready for a hearty meal that includes vegetables, Omega 3’s, healthy carbohydrates and fats. I want it to leave me feeling replenished, well fed and my belly full. If this is you, then this salmon recipe is what you are looking for! Join me in creating a beautiful, nutrient rich salmon entree!

Honey Drizzled Salmon on a bed of Butternut Topped w/ Spinach

The drizzle of honey around each plate pairs beautifully with the salmon and butternut. Just a touch of honey creates a Umami flavor and takes the dish to extraordinary. Although this entree looks restaurant fancy, I promise it is not too difficult. The hardest part is peeling the butternut squash.

Honey Drizzled Salmon on a bed of Butternut Topped w/ Spinach

Honey Drizzled Salmon on a bed of Butternut Topped w/ Spinach

Directions:

Prepare Simple Oven Roasted Butternut Squash ←recipe here

Tent with Foil to keep warm and then turn your oven to broil (high) and place the baking rack on the second level from the top of the broiler.

Ingredients:

For the Salmon:

1 1/2 Pound Sockeye Salmon Filet (approximate weight)

3 Tablespoons Olive Oil

1 Teaspoon Lemon Zest

1 Teaspoon Himalayan Pink Salt or Sea Salt

1/4 Cup Honey for Drizzling (clear if SCD/Low FodMap)

Lay Salmon on a parchment or foiled lined, rimmed baking sheet. Mix Olive Oil, Lemon Zest, and Salt in a small bowl and brush on the Salmon. Broil the salmon under the broiler for approximately ten minutes or until the thickest part of the salmon reaches 145º degrees.

While the Salmon is broiling prep your Sauteed Spinach:

Sauteed Spinach

Ingredients:

4 Cups of Fresh Baby Spinach

1 Teaspoon Minced Garlic

1 Tablespoon of Olive Oil (use Garlic Olive Oil if Low FodMap & Omit Garlic)

1 1/2 Tablespoons of Pine Nuts

1/2 Teaspoon Himalayan Pink Salt or Sea Salt

In a large sautee pan, place Olive Oil, Garlic (if using) and pine nuts. Turn the burner to high, and toast the pine nuts in the oil until lightly brown. This happens quickly (just a minute or two). Add the spinach and salt. Toss until spinach is wilted.

To plate your dish, start with roasted squash on each plate. Top with a generous portion of broiled salmon. Finally, add the sauteed spinach, and drizzle with honey…..so Delicious!

Serves 4

Eat Your Nutrients!

Tropical Matcha Green Tea Ice Cream

It’s Mother’s Day weekend! If my Mama lived closer, I would make her this delicious Tropical Matcha Green Tea Ice Cream for dessert, because it is absolutely delicious, and also because it has nutrient rich ingredients that will make her skin glow and benefit her body!

Tropical Matcha Green Tea Ice Cream

I have to admit, I am passionate about Matcha. I started drinking it years ago because of the rich green tea flavor! I love the taste, and the health benefits were an added bonus! Matcha is packed full of antioxidants, and even though it contains caffeine, it calms and relaxes the body while it energizes. It contains high levels of chlorophyll, vitamin C, selenium, chromium, zinc and magnesium. If that wasn’t enough, there are EGCG’s in Matcha that lower blood sugar and cholesterol. Matcha detoxifies, increases metabolism, boosts memory and concentration, and is disease and cancer preventative. Wow! Who doesn’t want all that?

Okay, so that is one of the ingredients in this creamy, tropical ice cream. I also added pineapple, mango, lemon juice (Vitamins A and C), and avocado which all beautify your skin! There is coconut milk and coconut oil for healthy fat (along with the avocado). The avocado adds extra creaminess with a neutral flavor, and finally natural honey. So, let’s eat ice cream in a very healthy way!

Tropical Matcha Green Tea Ice Cream

Ingredients:

2 Cups of Fresh Cubed Pineapple

1 Ripe Mango

1 Can Full Fat Coconut Milk (No additives for SCD Diet)

1/2 Cup Good Honey (clear if eating SCD Low FodMap)

1/2 Ripe Avocado

2 Tablespoons of Matcha Green Tea Powder

1 Tablespoon Fresh Squeezed Lemon Juice

1 Tablespoon Melted Coconut Oil

Directions:

1. In a blender, blend all the ingredients.

2. Refrigerate Ice Cream Mix for at least 4 hours or overnight.

3. Churn in an ice cream maker. I love this one.

Serve!

Tropical Matcha Green Tea Ice Cream

Eat Your Nutrients!

Are You Authentic?…plus a Honeyed Latte Recipe

Are you your most authentic self? If not what is a step you could take to change that? Has there been a time when you recognized you weren’t being your authentic self and wished to be someone else? What did you do? How did it make you feel? What about times when you were completely authentic?

Honeyed Latte with Cinnamon

This is a really important subject for your health and happiness! If you feel like you can’t be yourself except when you are alone, you are not being true to yourself. Everyone on the planet has special gifts and a cellular makeup that makes you like no other person! When you are comfortable, confident and happy with yourself, it shines through you, and draws others to you. You are able to fulfill your purpose so much better! You are a gift to the world, so live your life being you!

Here is a special latte recipe just for you to enjoy!

Honeyed Latte with Cinnamon

Ingredients:

1/2 Cup Espresso (or strong coffee if you don’t have an espresso machine)

1/2 Cup Full Fat Coconut Milk (or try Toasted Hazelnut Vanilla Nut Milk here)

1 Tablespoon of Honey (clear if eating SCD/Low FodMap)

1/4 Teaspoon Pure Vanilla Extract

1/8 Teaspoon Cinnamon

Directions:

Pour your Milk, Honey, Vanilla and Cinnamon in a frothing pitcher. Steam until hot and frothy. Then, prepare your espresso (or strong coffee). If you are using coffee you can heat your milk to desired temperature and whisk vigorously to create a creamy froth.