Author Archives for Sandra Shields, Food and Wellness Blogger, Health Coach, Healthy Living, Food Intolerance Recipes, Well Rounded Living

About Sandra Shields, Food and Wellness Blogger, Health Coach, Healthy Living, Food Intolerance Recipes, Well Rounded Living

Hello! I am Sam. I am a foodie and a Health Coach who likes being in the kitchen creating healthier versions of favorite foods, especially for those with food intolerances and restrictions, or those who are looking to incorporate healthier eating habits. I have had an obsession with baking since I was ten! I started this blog to share recipes I was making for myself after finding out I had several food sensitivities, including gluten. I had no idea what I was going to eat and how I would feed my hungry family. I went to school for Health Coaching as a second career at Institute for Integrative Nutrition, the world's largest health coaching school. I wanted to have recipes I could eat, and the whole family would enjoy, that were healthy, delicious and made with ingredients that promoted overall health. So this is in essence my food diary. Taking real food and creating delicious recipes is something I am passionate about. From experience, I believe nutrient dense food gives the body the best fuel and building blocks to be vibrant, healthy, prevent disease, and maintain great energy as well as heal. I am excited to share delicious food recipes and tips!

Self Care Saturdays!

self care saturday

It’s Self Care Saturday!
This morning I woke up and did an energizing yoga flow while masking! Yup multi-tasking again! I also start every day with a large glass of water. I love getting on my mat, because it loosens me up, makes me feel good in my body, and boosts my energy!
Some of you know I’ve had a very painful shoulder injury for the last year and a half that is finally improving, but I’m still very careful with what I do with my right shoulder so I don’t re-injure it, which I’ve done twice! 


I love my breakfast of a highly nourishing smoothie and a matcha green tea latte I make myself. Smoothies for breakfast are my thing, because I can pack so much nutrition into them.! (See my recipe index under smoothies for some recipes) I’m a big eater, so I make a big smoothie. 🥑🍒🥝🥕🍓 

smoothie.jpg

Join me over on Facebook in my private VIP Group to learn more about natural skin care and healthy living with a nice group of lovely  people.

Sandra’s Perfectly Posh VIP Group

Show me some snapshots and comment on what you are doing this morning, and how you plan to get a little self care in! I hope your Saturday is awesome!!! 😘

You can find the natural face masks I use over on my Perfectly Posh Consultant page:

https://sandrashields.po.sh

I appreciate you!

Valentine’s Day Iced Heart Cookies (AIP Paleo friendly)

Valentines Day AIP Cutout Heart Cookies
Valentine’s Day is fast approaching, and with it hopefully some wonderful Spring weather!

We all want to feel a little extra special on Valentine’s Day! I happen to like cookies!

Iced Valentines Day Cookies

I also like icing on cookies, especially when they are big heart shaped ones that I can add a splash of natural pink icing to for Valentine’s Day!

AIP Valentines Day Cookies

This is a small batch of six cookies that are a little bigger than average. I made them with all natural ingredients free of many allergens, including no eggs, nuts, dairy, gluten or grains. They are AIP Paleo friendly!Trio of Iced Valentines Day Cookies

They have a crunchy texture and a toasted nut like flavor without nuts!

Valentine’s Day Iced Heart Cookies

Preheat your oven to 350° F.

Ingredients:

1/2 Cup of Coconut Flour

1/4 Cup of Avocado Oil

1/4 Cup of Shredded Unsweetened Coconut

3 Tablespoons of Coconut Butter

3 Tablespoons of Honey

2 Tablespoons of Coconut Sugar

1 Tablespoon of Grass Fed Gelatin

1 Tablespoon of Arrowroot

1/4 Teaspoon of Sea Salt

1/4 Teaspoon of Baking Soda

1/4 Teaspoon of Cream of Tartar

1/8 Teaspoon of Vanilla Powder

Directions:

In a medium mixing bowl with a hand held mixer, beat your gelatin into the avocado oil. Add the coconut sugar, coconut butter (softened in the microwave for about ten seconds) and honey. Beat until creamy and smooth.

Next add in the coconut flour, arrowroot, vanilla powder, salt, baking soda, and cream of tartar. Beat well. Finally, add in the shredded coconut, and beat until incorporated. The dough will resemble crumbs. Dump the dough out onto a parchment sheet, and form a ball. Press the ball flat, and add a second sheet of parchment on top so you can roll out the dough without it sticking to your rolling pin. Roll the dough to 1/4 inch thickness. Use a heart shaped cookie cutter to cut out the cookies. I used a 3 3/4″ Wilton cookie cutter which made 6 cookies.

Cutting Out Heart Valentines Day Cookies

Carefully move the cookies to a parchment lined baking sheet.

heart cookie on spatula

Bake for approximately ten minutes until the cookies are brown on the edges. Remove from the oven and cool completely on the cookie sheet. Don’t attempt to move the cookies until they are cool, or they will break. Once cooled they are sturdy.

Make the icing

Ingredients:

1/4 Cup of Organic Shortening

2 Teaspoons of Honey

1/2 Teaspoon of Beet Powder (I used this)

Beat the ingredients together and spread a heart shape onto your cooled cookies leaving a 1/2 boarder all around.

Makes 6

Happy Valentine’s Day!

These Heart Felt Valentines Day Iced Cookies say I love you! They are AIP Paleo, egg, dairy, nut, and grain free!

*This post has affiliate links in it. I receive a very small commission if you purchase through my links. The small commission helps cover the cost of maintaining this blog. Thanks! 🙂

Benefits of Oranges and Get Some Egg On Your Face! Healthy Food Tips and Natural Skin Care!

orange benefits

Did you know the smell of orange can reduce stress by up to 70%? You know that smell when you first start peeling an orange and you get that burst of citrus? Oooo, that smells oh so good!!! 😃
There are many benefits to eating oranges. We all know about the Vitamin C. But, oranges are also rich in fiber (17% of your daily allowance is in one large orange), and they can also improve heart health. Studies have also shown that the flavonoids may preserve brain health. Oranges enhance immunity, digestion, and skin health! They are full of other micronutrients too, like folate, potassium, and thiamine, and it’s no secret that the antioxidants in oranges in skin care has pretty impressive results like anti-aging, anti-wrinkle, UV protection, and decreasing age spots! Ask me which Posh products have loads of orange in them! 

citrus 2
Oranges are low in calories, but you won’t get the same benefits by drinking orange juice. The fiber in the whole orange slows down absorption of sugar into the bloodstream, so make sure you go for the whole orange. 🍊

Sandy wit Orange Pillow

I’m really enjoying how this new Egg On Your Face with Korean skin care technology cleanser is making my skin look and feel!!! Awesome!!!! 👍🌺🌈
It is a very nourishing cleanser that is great for sensitive skin and formulated for all skin types.
This is a Wonderful Winter cleanser that gently washes away toxins, makeup, dirt, and excess oil while it adds Poshbiotics to your face! What is that???? 🤔 Well, Poshbiotics is a proprietary blend by Perfectly Posh of pre and probiotics, milk and eggs that soothes, smoothes, and balances pH. I’ve noticed more even skin tone and a softer smoother complexion. It comes in a nice 4 oz. tube and smells very lovely!!! It’s a top notch way to pamper your face! 🧚‍♀️🧚‍♀️🧚‍♀️

egg on your face

If you are ready to reap the benefits of orange and eggs in your skin care, head on over to Perfectly Posh where I am a consultant. I appreciate your business so much, and I am here to help you find your perfect products! They are a natural based skin care company who specializes in pampering without toxic ingredients. Have a wonderful day!!!

Orange Based Posh Skin Care

Hidden Fruit and Veggie Chocolate Muffins Your Toddler Will Love!

While so many are obsessed with Keto lately, some of us are still just trying to get a toddler to eat their veggies!

fruitandveggiemuffinsinabasket

These Hidden Fruit and Veggie Muffins appeal to all ages, but if you are trying to get a toddler to eat more veggies, and his palate is just not there yet, these taste like regular ole chocolate muffins! They are quite nutritious and low in added sugar.

chocolatefruitandveggiemuffinscenter

My 2 year old Grandson, Theodore, gobbles these up happily! Sometimes he even eats two at a time!

theoeatingchocolatemuffin

Such a happy face!!! toddlerapproved

Hidden Fruit and Veggie Chocolate Muffins

Preheat your oven to 350° F.  Line a muffin pan with muffin liners.

Ingredients:

3 Eggs

1 15 oz. Can of Butternut Squash (I use Farmer’s Market Organic which is readily available in most grocery stores)

1/2 Cup of Diced Zucchini

1/2 Cup of Fresh or Frozen Blueberries (thawed)

1/2 Cup of Coconut Flour

1/4 Cup of Cacao Powder (I used this kind)

1/4 Cup of Avocado Oil or Olive Oil

1/4 Cup of Pure Maple Syrup

1 Teaspoon of Vanilla Extract

1 Teaspoon of Baking Powder (Here’s my DIY Corn Free Baking Powder Recipe)

1 Teaspoon of Cinnamon

1/2 Teaspoon of Sea Salt

1/2 Teaspoon of Baking Soda

Directions: It is so simple because we are using a food processor with a blade attachment. Add your eggs, diced zucchini, butternut squash and blueberries to the food processor and process until smooth. Add all the remaining ingredients and process for one minute. Scrape down the sides of the bowl, and process another 30 seconds.

Fill your muffin cups evenly. I like to use a muffin scoop. Bake in your preheated oven for 35 minutes, or until a toothpick inserted into the center of a muffin comes out clean.

Makes 12 Muffins

chocolatefruitandveggiemuffins4

thesemuffinsarechocolatelyandyourtoddlerwouldneverguessheiseatingfruitandveggies21glutenfree2cdairyfree2cgrainfree

*This post has affiliate links in it. I receive a very small commission if you purchase through my links. The small commission helps cover the cost of maintaining this blog. Thanks! 🙂

 

Cold Busting Smoothie!

cold busting smoothie

You’ve washed your hands like crazy and practiced prevention to avoid a cold. but here it is! You got one anyway!

What now? I know you want it to go away, like yesterday!!!

Here’s a cold busting smoothie you can make every day while you have a virus to boost your immune system and assist in making your cold as short as possible! Each ingredient serves a purpose.

Cold Busting Smoothie

Ingredients:

1 Cup of Fresh Orange Segments (Vitamin C)

1 Cup of Frozen Mango (Vitamin C)

1 Cup of Brewed and Cooled Chamomile Tea (Soothes Sore Throats)

1 Tablespoon of Lemon Juice (Vitamin C)

2 Tablespoon of Unsweetened Coconut Flakes (Fiber)

1 Teaspoon of Chia Seeds (Fiber and Omega 3)

1/8 Teaspoon of Cinnamon (anti-bacterial & anti-inflammatory)

1 Teaspoon of Black Elderberry Syrup (I use this) (immune boosting, antioxidants)

1 Teaspoon of Raw Honey (antibacterial, helps relieve sore throats and coughs)

Directions:

Blend all the ingredients together, except the elderberry syrup, in a blender on high. Pour into a glass. Drizzle the elderberry syrup on top. You can add some additional mango on top if you want to.

In addition, while you have a cold, make sure you get enough rest, stay hydrated, sip warm liquids (chamomile tea helps soothe a sore throat), add moisture to the air, and use an over the counter saline nasal spray.

light and yummy, every ingredient in this smoothie serves a purpose! dairy free and gluten free.

*This post has affiliate links in it. I receive a very small commission if you purchase through my links. The small commission helps cover the cost of maintaining this blog. Thanks! 🙂

Chocolate Cherry Valentine Hearts

chocolate cherry hearts gluten free dairy freeThese gorgeous chocolate candies are pretty easy, and use just three delicious ingredients. Plus, they are gluten and dairy free! They package well for gifts too!

I think coconut butter is divine in candy, because it gives you that melt in your mouth feel. Who am I kidding, I can eat it straight off the spoon! In this recipe I combined it with cherry concentrate for the candy centers and layered it between dark chocolate.

chocolate cherry valentine hearts

I used a silicon candy mold to make the heart shapes (here). Mini muffin cups will work also, but the mold was inexpensive and can be used for baking too!

chocolate cherry valentine hearts to make yourself

These are perfect for Valentines Day, but I wouldn’t say no to them any time. You can even use different shaped molds depending on the season or occasion!!!

packaged chocolate cherry valentine hearts

Here’s a photo of the mold as I was making the candy. This is the first layer.

wilton mold

Chocolate Cherry Valentine Hearts

Ingredients:

1 Cup of Dark Chocolate Chips, divided (I used Enjoy Life)

1/2 Cup of Coconut Butter

2 Tablespoons of Cherry Concentrate (I used this organic brand)

Directions:

In a double boiler, place 1/2 cup of dark chocolate chips, and melt them stirring slowly.

Put a teaspoon of melted chocolate in the bottom of twelve heart molds, and put the mold on a cookie sheet. Tap the cookie sheet vigorously on the counter, so the melted chocolate spreads over the bottom of the hearts evenly. Put the mold in the refrigerator for ten minutes to set the chocolate.

Measure your coconut butter into a small microwave safe bowl that is big enough to use a hand held mixer in later. Melt the coconut butter in ten second increments, stirring in between until soft. Using a hand held mixer, and beat in the cherry concentrate.

Remove the candy mold from the refrigerator, and form the cherry filling into teaspoon sized balls. I use a teaspoon scoop to make this easy, and I scoop and roll them between my hands. Place a ball in each heart mold on top of the chocolate and press down to evenly cover the heart.

Melt the remaining 1/2 cup of dark chocolate chips, and spoon it evenly over the tops of the cherry filling. Vigorously tap the pan on the counter to flatten the melted chocolate and help it spread evenly. Refrigerate for ten minutes to set.

Makes 12 Heart Candies

diy chocolate cherry valentine hearts. these easy candies are great for gift giving and are dairy and gluten free!

*This post has affiliate links in it. I receive a very small commission if you purchase through my links. The small commission helps cover the cost of maintaining this blog. Thanks! 🙂

British Paleo Plum Pudding with Hard Sauce

Gluten Free Plum Pudding with Hard Sauce

I grew up eating my Grandmother Carrie’s Plum Pudding every Christmas and New Years as a child. It is a part of the holidays and just the smell says Christmas and New Years to me. The recipe she made had been passed down to her four generations ago, and six generations ago to me. It came from her Great, Great Grandmother from the Old Country as she referred to England.

Grandma had the recipe committed to memory, as she did many of her family dishes, casseroles, jams and pickles. But she wrote it down as she got older and her daughter (my mother) wanted the recipe.

Her plum pudding always had a warm hard sauce to spoon over the top rich with aromatic brandy. The spices of the plum pudding were deep and warming and the sauce sweet and decadent, it’s purpose to soak into the pudding on your plate.

Here is my modified recipe of her pudding. It is mostly the same, except I have taken out the wheat flour and made it grain and dairy free. I hope I have done you proud Grandma!

whole plum pudding grain free

British Gluten Free Plum Pudding with Hard Sauce

Ingredients:

1/2 Cup of Raisins

1/2 Cup of Currants

1/2 Cup of Chopped Apple

1/2 Cup of Coconut Flour

1/2 Cup of Olive Oil

2 Eggs

6 Tablespoons of Maple Syrup

2 Tablespoons of Molasses

2 Tablespoons of Brandy (you can substitute lemon juice of desired)

1/2 Cup of Coconut Milk

2 Teaspoons of Ground Cinnamon

1 Teaspoon of Ground Ginger

1/2 Teaspoon of Ground Nutmeg

1/2 Teaspoon of Ground Cloves

1/4 Teaspoon of Sea Salt

1/2 Teaspoon of Baking Soda

1/2 Teaspoon of Baking Powder (this is corn free)

Directions:

Preheat your oven to 350° degrees F. Grease a fluted 2 quart pan or other two quart pan with high sides with organic vegetable shortening.

Beat the eggs, olive oil, molasses, maple syrup, coconut milk and brandy in a stand mixer with a paddle attachment until creamy. You can use a hand held mixer if you don’t have a stand mixer. Whisk together all the dry ingredients (the remaining ingredients). Add the dry mixture slowly to the wet mixture until incorporated, then turn the mixer to medium high and beat for two minutes. Stir in the raisins, currant and apple on low until completely mixed.

Pour the batter into your prepared pan. Fill a large casserole dish with very hot water so when you place your fluted plum pudding pan into it the water comes half way up the sides. (You are creating a bain marie). Bake the plum pudding for 40 minutes, then tent with foil for 20 more minutes. It is a 60 minute bake total. If it should cave in a bit in the center when removed from the oven that’s ok. Let sit for five minutes, then tip it out of the fluted pan and onto a platter.

Hard Sauce

Ingredients:

1/2 Cup of Coconut Sugar

1/4 Cup of Maple Syrup

1/4 Cup of Water

2 Tablespoons of Coconut Oil

1 Tablespoon of Brandy

2 Teaspoons of Tapioca Starch

A Pinch of Nutmeg

Directions:

For the hard sauce whisk together all the ingredients except the tapioca starch. Then, bring to a boil. After the sauce comes to a boil, reduce it to a simmer and whisk in the tapioca starch until smooth. Continue to simmer for five minutes.

Serve the Plum Pudding by slicing it while warm. Then spooning warm hard sauce over it. While you can serve the cake cold, and just put warm hard sauce over it, it was traditionally served warm. You can reheat the pudding in the oven by wrapping it in foil and reheating for ten to fifteen minutes.

Paleo British Plum Pudding with Hard Sauce. This is a delicious traditional plum pudding made Grain and Dairy Free. The original recipe comes from my Grandmother from the Old Country.

 

 

 

 

 

 

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