Author Archives for Sandra Shields, Recipe Blogger, Health Coach, Mom, Mimi

About Sandra Shields, Recipe Blogger, Health Coach, Mom, Mimi

Hello! I am Sandra, and I am Mom to five, wife and now a grandmother (Mimi) of two grandsons, and a pug Mom! I started this blog as a place to record recipes I was making for myself after being diagnosed with SIBO and low thyroid. I had no idea what I was going to eat and how I would feed my hungry husband and children. I went to school for Health Coaching after I started recovering at Institute for Integrative Nutrition. I wanted to have recipes the whole family would enjoy, that were healthy, tasty and made with ingredients that promoted digestive healing and overall health. Taking real food and creating delicious recipes is something I love to do. I believe nutrient dense food gives the body the best sources to be vibrant, healthy, prevent disease, and maintain great energy as well as heal. I am excited to share with others delicious food recipes and tips!

Blueberry Pumpkin Seed Biscotti


Blueberry Pumpkin Seed Biscotti - Paleo, Gluten Free

Here’s a brand new delectable cookie recipe using dried blueberries and crunchy sprouted pumpkin seeds! The result is a vanilla blueberry crunchy cookie you will love! They are crumbly and delicate, so handle with care. Bonus! They are starch free!

Blueberry Pumpkin Seed Biscotti Grain, Dairy and Nut Free

Blueberry Pumpkin Seed Biscotti

Ingredients:

2 Eggs

1/2 Cup of Coconut Flour

1/4 Cup of Olive Oil

1/4 Cup of Maple Syrup

1 Teaspoon of Pure Vanilla Extract

1/4 Teaspoon of Baking Soda

1/4 Teaspoon of Fine Sea Salt

1/3 Cup of Dried Blueberries (I used these)

1/3 Cup of Sprouted Pumpkin Seeds (like these) Regular pumpkin seeds will give you different results than sprouted.

Directions:

Preheat your oven to 350º degrees F.

In a medium bowl, beat the eggs with a hand held mixer. Then add the olive oil, maple syrup and vanilla extract to incorporate. Sift together the Coconut Flour, Baking Soda and Salt. Add it to the liquid ingredients, and blend until incorporated. Finally, beat in the dried blueberries and pumpkin seeds.

Scoop the cookie batter onto a parchment lined cookie sheet, and using the sides of the parchment. Shape it into a rectangle measuring approximately 12″ x 4″ x 1″ high. Alternatively, you can shape it with slightly damp hands. This keeps the dough from sticking to your hands.

Blueberry Pumpkin Seed Biscotti - Grain, Dairy, Nut Free

Bake in your preheated oven for 18 to 20 minutes, or until the edges are starting to brown.

Remove from the oven and cool on the sheet for one hour. Reduce your oven’s heat to 325° degrees. Place the cooled cookie log onto a cutting board, and with a serrated knife, carefully slice the log on a diagonal, cutting the cookies into long rectangles about 1 inch thick each.

Place the cut side down back onto the parchment paper, and bake 5 minutes per side. After the first 5 minutes, take the cookies out of the oven and flip them over to the other cut side. Take care not to over brown, as all ovens are slightly different. Remove the biscotti from the oven and cool completely.

Store in an airtight container after cooling. Enjoy!

Makes 12

Blueberry Biscotti - Nut Free

 

The Benefits of Sunlight!


benefits of sun

Spring is a time of renewal, and we are able to get outside so much more and enjoy the benefits of sunshine and fresh air! I would add to the list below, that sunshine can help with depression, children thrive and grow more in the Summer, our hair grows faster, sunlight kills bacteria, and benefits skin disorders such as eczema, acne, and fungal infections. It is especially beneficial to get outside in the mornings for sleep, because this sets our circadian rhythm, our internal body clock which tells us when to sleep, rise, eat, and go to bed.

I always sleep better in the Summer and on days when I am outside more. I have had my Vitamin D levels checked twice a year for several years, and I don’t have to supplement in the Summertime, because my levels go up due to the increased sunshine!!! I’m living proof straight from the lab that we absorb Vitamin D from the sun. My hair definitely grows faster in the Summer. Does yours? My children have all had big growth spurts in the Summer and always go back to school looking healthier, with rosy cheeks and a glow to their skin!

Remember to wear your sunscreen and spend no more than 15 minutes in the sun without it. Enjoy the benefits of our beautiful Sun!

Have a super day!

Sandra

Do You Need Hairapy?


Do You Need Hairapy

I’ve been using Perfectly Posh’s line of hair products for six months now, and I especially love the As If I Hair Shampoo and Tressed to Impress Conditioner! I have used sooooo many different hair products trying to improve my hair and avoid toxins, and this line is better than the salon products I have sworn by in the past, plus they have great ingredients including olive and coconut extracts to moisturize, citrus, pomegranate, mango, quinoa to fortify, plus soothing calendula and fruit extracts to pamper your scalp. My hair is bouncier and shinier, and I am getting more length because I am not having breakage! Love these products! The shampoo and conditioner is for All Hair Types, and is truly a superb hair line with no sulfates or parabens! If you like the beachy hair look (Summer is almost here) try Beach Hair Don’t Care Sea Salt Spray! I also use the deep conditioning One Night Strand Scalp and Hair Mask weekly. You can browse their products here. Perfectly Posh is Cruelty Free as well! Feel free to ask me questions about the products!

I am offering free samples of the shampoo and conditioner. Just comment below, and I will send them to you. You have to live in the US to get them, since Perfectly Posh doesn’t ship outside of the US.

Have a fabulous day!

flip

Sandra Shields, CHC, PPC

Certified Health Coach

Perfectly Posh Consultant

 

44 Ways To Put a Spring in Your Step!


spring in your step

Pick a few of these this week! Get outside your usual routine! Hugging a tree doesn’t take long. Feel silly doing it? You did it as a kid, I’m sure! Seriously, there is some fun and inspirational activities on this list! Which appeal to you? Watching the Snow Melt IS an Activity…. if you are really watching the snow melt, and are present in the moment! I challenge you to print this list, and check off items as you do them this Spring!
Have a fantastic day!
Sandra Shields, Certified Health Coach

Decadent Chocolate, Chocolate Chip Avocado Cookies – Gluten Free!


chocolate indulgence Avocado Cookies Gluten Free

Decadent Chocolate, Chocolate Chip Avocado Cookies are a healthier way to satisfy a chocolate craving! These cookies are fudgy and satisfying! Did you know you can make cookies with ripe avocado instead of butter? Yup, you can supercharge your cookies with avocado and still get the buttery texture! These also have the benefits of antioxidant rich cacao powder, and natural maple syrup to sweeten them. I used quinoa flakes in this recipe as well, which have protein and fiber.

Chocolate Avocado Chip Cookies

You may have noticed I don’t have many recipes lately using almond flour. That is because I developed a sensitivity to them, so I have been experimenting outside of the grain-free realm and seeing what I tolerate and feel good eating! As my gut has healed, I am able to eat high quality dairy like organic yogurt and hard aged cheeses, quinoa, legumes, and rice. So you will see more recipes with these ingredients in the future!

Chocolate Avocado Gluten Free Cookies

Back to these fudgy cookies! They are clean eating, taste indulgent, but are a much healthier sweet treat!

Chocolate, Chocolate Chip Avocado Cookies – Gluten Free

Ingredients:

1 Ripe Avocado

1/2 Cup Cacao Powder

1/2 Cup of Maple Syrup

1/3 Cup of Quinoa Flakes (like these)

2 Tablespoons of Ground Flax Seed

1 Egg

1 Tablespoon of Coconut Flour

1 Teaspoon of Vanilla Extract

1 Teaspoon of Ground Cinnamon

1/2 Teaspoon of Baking Soda

1/4 Teaspoon of Sea Salt

1/2 Cup of Dark Chocolate Chips (I used Enjoy Life Brand)

Directions:

Preheat your oven to 350º Degrees F.

In a medium bowl, mash your ripe avocado, then blend with a hand-held electric mixer. Add the maple syrup, vanilla, and egg, and blend thoroughly with the avocado. Sift together the cocoa powder, quinoa flakes, flax, coconut flour, cinnamon, baking soda and salt. Add the dry ingredients to the avocado mixture, and blend with your mixer for one minute. Let the batter sit for five minutes to thicken.

Lay out a large cookie sheet covered with parchment paper, and measure your chocolate chips. Scoop the dough into twelve heaping tablespoon sized round balls. I used a mounded cookie scoop. With wet fingers, press the cookies to an even thickness about an inch thick. Sprinkle the chocolate chips evenly over the tops of the cookies. Bake for approximately 12 minutes until cookies are set all the way to the middle. Cool and eat!

Makes one dozen.

Chocolate Chocolate Chip Avocado Cookies on a Tray

Gluten Free Decadent Chocolate, Chocolate Chip Avocado Cookies! A Healthier way to indulge a chocolate craving! These cookies are fudgy and delicious!

Healthy is Not a Size….It’s a Lifestyle


healthy isn't a size

One of the things that is fabulous about being a woman is we are supposed to have curves, and we come in all different shapes and sizes!!! The most important part of being healthy is lifestyle not our size! There are many components to a healthy lifestyle, and it is a large subject! But I will hit on some of them just to give you food for thought!

We are a work in progress, and these areas are not stagnant and will change. Sometimes we have to make changes to bring them back in balance. The goal is to infuse your life with joy, satisfaction and health by having these components in balance: Creativity, Finances, Career, Education, Health, Physical Activity, Home Cooking, Home Environment, Relationships, Social Life, Joy, and Spirituality. We are all constantly a work in progress.

Embrace the now, dream and plan the future, reevaluate often, and don’t be afraid to make changes! ❤️❤️❤️

Sandra

Mango Orange Refresher


This refreshing drink is bursting with vitamin C and skin glowing Mango!  The real ginger aids in digestion and is delicious with the other flavors and sparkling water. It is delightful!

Mango Orange Refresher So Delicious with Vitamin C and Real Ginger

I am not on the low carb band wagon. I actually tried it a few years ago, and found that the activity levels I sustain all day, and my hormone balance, requires moderate carbohydrates, and the benefits of fruit in my diet were fiber, vitamins, minerals, phytonutrients, disease risk reduction, and glowing skin! I am a strong advocate for real food carbohydrates in the form of starchy vegetables and fruit, as well as other health promoting grains if tolerated. We are all unique bioindividuals and need different things at different times and stages of our lives. I have successfully added back in quinoa and Greek yogurt occasionally much to my delight!

Mango Orange Refresher with Ginger and Banana and Sparkling Water

Mango Orange Refresher

Two Servings

Ingredients:

1 Cup of Fresh, Ripe Diced Mango

1 Ripe Banana

1″ Nub of Peeled Fresh Ginger Root

1/2 Cup of High Quality Orange Juice or Freshly Squeezed

1/2 Cup of Sparkling Mineral Water (I used this brand)

1 Cup of Crushed Ice

Directions: Blend all the ingredients except the Sparkling Mineral Water in a blender until smooth. Add the mineral water and just incorporate. Pour into two tall glasses!

Serve!

Mango Orange Refresher - Real Mango and Ginger in this refreshing drink! AIP Paleo and Gluten Free

 

 

1 2 49
%d bloggers like this: