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!

Healthy Holiday Tips to Avoid Weight Gain and if you have Food Sensitivities

How to Have a Healthier Holiday with Packing on the Pounds

Most of us have to be mindful during the holidays of what we eat to avoid weight gain and also digestive upset. Ugghh, who wants that?

Above are some tips for avoiding the fallout of the holiday celebrations on your health and still enjoy the festivities. Of course if you are having dessert and are allergic or sensitive to something in the dessert, don’t eat it. That is where it is a good idea to bring your own to share.  If you are lucky enough to get a thoughtful hostess who asks about food sensitivities, that is always a bonus!

Also, you can completely change your focus! Yes, there is a lot of emphasis on food, but it really does make a difference if you set an intention. For instance, “I intend to really enjoy the time I get to spend with my friends or family talking and catching up.” Put your focus more on the activities other than food that are happening at your party or get together.

Taking or preparing a dish or two of your own, or a healthier treat, will also keep you on track and keep you from feeling deprived or left out.

Don’t forget to stay hydrated. This is important in colder months. It keeps your mucus membranes hydrated, your skin, organs, and sometimes we mistake thirst for hunger. Not drinking enough water can also contribute to constipation.

Going for a brisk walk with your pet, friend or family member helps digestion, is energizing, burns calories, is great for circulation and your metabolism, and you benefit from fresh air!

If you have food sensitivities, you will be very happy that you resisted and came prepared, because the next day, you will feel good. When the holidays are over and you still have energy, can fit into your clothes, and don’t have to try to lose the holiday gain, you will be very thankful.

Sandra

Gluten Free Crispy Cinnamon Raisin Cookies

Chewy and crispy cookies are my jam this month! There is something about sinking your teeth into a chewy cookie that has the warmth of cinnamon in it and soft raisins, plus the crispiness of brown rice cereal that is just magic.

Crispy Cinnamon Raisin Cookies Egg Free Gluten Free, Egg Free

This new cookie recipe is a low allergen recipe. What is low allergen? I mean it is free of the top allergens. It is gluten free, dairy free, egg free, nut free, corn free, and soy free. Sweetened with honey, it is also refined sugar free. I am very pleased with the structure of these cookies too. The crumb is very nice.

Crispy Cinnamon Raisin Cookies Gluten Free Egg Free Nut Free

The inside is perfect, and the bottoms are a perfect golden brown!

Inside Crispy Cinnamon Raisin Cookies

Gluten Free Crispy Cinnamon Raisin Cookies

Preheat your oven to 350° F. Lay out a large cookie sheet lined with parchment paper or two small cookie sheets.

Ingredients:

1/2 Cup of White Rice Flour (I used this)

1/4 Cup of Organic Shortening

1/4 Cup of Good Honey

1/3 Cup of Crispy Brown Rice Cereal (I used Erewhon)

1 Tablespoon of Coconut Flour

1/3 Cup of Raisins

2 Tablespoons of Coconut Butter, (warm until soft in the microwave, be gentle)

1 Tablespoon of Gelatin (I used Vital Proteins)

1/2 Teaspoon of Vanilla Extract

1/2 Teaspoon of Cinnamon

1/2 Teaspoon of Baking Soda

1/4 Teaspoon of Sea Salt

1/8 Teaspoon of Nutmeg

Directions:

In a medium mixing bowl, cream together with an electric hand mixer the shortening, Honey, Vanilla Extract, and warmed Coconut Butter until light and creamy.

Sift together the White Rice Flour, Coconut Flour, Cinnamon, Nutmeg, Baking Soda, Salt and Gelatin.

Add the dry ingredients to your shortening and honey mixture and beat until incorporated. Mix in the Crispy Brown Rice Cereal and Raisins.

With a tablespoon scoop,  scoop the cookie dough into balls. Roll them into rounds between your hands, and place them on your prepared cookie sheet. Flatten the cookies with the bottom of a glass, Make sure the cookies have 2 inches between them on the sheet. Bake in your preheated oven for 9 – 10 minutes until they are golden brown.

Makes 1 dozen cookies.

Allergen Friendly, Chewy and Crispy Cookies!

 

Chocolate Mocha Cups

‘Tis the Season for something yummy! I love these Mocha Cups because they are lower in sugar And really delicious! Chocolate and Coffee treats are one of my favorite combinations! These have a creamy coffee coconut cream center enrobed in delicious dark chocolate! They are a healthier treat for special occasions. Plus with just six ingredients they couldn’t be easier to make. They are also free of nuts, dairy and soy!Chocolate Mocha Cups Dairy Free Gluten Free Delicious

Chocolate Mocha Cups

Ingredients:

1 cup of Enjoy Life Dark Chocolate Chips

1/2 Cup of Coconut Butter

1 Tablespoon of Coconut Milk

2 Teaspoons of Instant Coffee Crystals (I used these)

1/4 Teaspoon of Pure Vanilla Extract

Pinch of Sea Salt

Directions:

Place 14 mini muffin liners into a mini muffin pan.

Heat the coconut milk in a small bowl in the microwave until simmering, then stir in the coffee crystals until dissolved. Measure the coconut butter into a medium bowl and soften slightly in the microwave in ten second increments until you can stir it easily with a fork. Note: If you overheat the coconut butter it will freeze up. Whisk the coffee and coconut milk mixture into the coconut butter with a fork. Stir in 1/4 teaspoon of vanilla and a pinch of sea salt. Make 14 teaspoon sized balls with the coconut butter mixture, and set aside.

In a double broiler on the stove melt your chocolate chips over simmering water. (I do this by placing a small saucepan with an inch of water on the stove, then creating a double broiler with a stainless steel bowl on top with the chocolate chips in it.) Make sure the water doesn’t touch the bottom of the bowl. Melt the chocolate stirring with a fork.

Place a teaspoon of chocolate in the bottom of each mini muffin cup. Rap the tin on counter to spread the chocolate evenly in the bottom of the cups. Place a prepared coconut cream mocha ball in each cup, and flatten it slightly with your fingertip. Spoon the remaining melted chocolate over the balls to make the cups. Rap the tin on the counter to make nice, flat chocolate tops. Refrigerate until set, about 20 minutes.

Makes 14 Cups

Dairy Free Nut Free Chocolate Mocha Cups

Chocolate Peppermint Reindeer Cookies

I’ve been holding onto this cookie for way too long. I can’t wait anymore to share it with you. I just made another batch today, and was asking myself, why haven’t you blogged this yet?

reindeer cookies

The beauty of this cookie is not only how scrumptious it tastes, but it is versatile! You can make cut out cookies or thumbprints and put the frosting in the middle. The thumb print will take less time, but is equally as delicious!

Chocolate Peppermint Reindeer Cookies

Preheat your oven to 350º degrees.

Ingredients:

1/2 Cup of Coconut Flour

1/4 Cup of Avocado Oil or Coconut Oil

3 Tablespoons of Coconut Butter

3 Tablespoons of Maple Syrup

2 Tablespoons of Cacao Powder

1 Tablespoon of Grass Fed Gelatin

1 Teaspoon of Pure Vanilla Extract

1/4 Teaspoon of Sea Salt

1/4 Teaspoon of Cream of Tartar

1/4 Teaspoon of Baking Soda

1/8 Teaspoon of Peppermint Extract

Directions:

Place two cookie sheets, lined with parchment out, and set aside.

In a medium mixing bowl, add the Avocado Oil, Maple Syrup, Softened Coconut Butter, Vanilla Extract, and Peppermint Extract. Blend until combined. Then, sprinkle the Gelatin over the liquid mixture, and beat for one minute. Add in the Coconut Flour, Cacao Powder, Sea Salt, Baking Soda and Cream of Tartar, and beat for one more minute.

Place the cookie dough onto a sheet of parchment, add another parchment sheet on top, and roll to 1/4 inch thickness. Refrigerate the rolled dough for ten minutes. Using a reindeer cookie cutter, cut out shapes in the dough. Carefully remove the dough around the shapes, then lift the shapes with an offset spatula onto your prepared baking sheets. Re-roll the dough scraps as necessary to cut out more cookies. If it gets too soft to handle place it back in the refrigerator for ten minutes.

Bake the cookies at 350º degrees F. for 9 to 10 minutes until set and the edges are starting to brown. Remove from the oven and cool completely.

For the icing. In a small mixing bowl with an electric mixer, beat together:

3 Tablespoons of Organic Shortening

2 Tablespoons of Coconut Butter (softened)

1 Tablespoon of Honey

1/2 Teaspoon of Vanilla Extract

1/8 Teaspoon of Sea Salt

Using a small piping bag, pipe decorations on the cookies. Alternately, spread the icing onto the cookies. Top each Reindeer with a dried cranberry half for the nose!

For thumbprints, scoop the dough with a tablespoon cookie scoop into balls. Make a print with your thumb in the center, and bake for 10 to 12 minutes. Fill with the icing.

Approximately 18 rolled cookies

Chocolate Peppermint Reindeer Cookies - Delicious cookie that works as a cutout or dropped cookie thumbprint!

 

 

Perfectly Posh Chunk Bars, Why You’ll Love Them and a Little Eye Glimmer for Autumn!

There is a lot I love about these bars! These super awesome Naturally based bath bars are called Chunks, because they are so big, you may need both hands!!!  The Shea Butter is luxurious, they are made with high quality skin loving ingredients, are cruelty free, fun, all different, and affordable! The Gender Bender Chunk is a charcoal based bar. It helps the skin detoxify free radical pollution and promotes clearer skin on the body. It has a crisp, woodsy, amber, citrus fragrance, and All the bars are tallow free.

gender bender

One of my favorite bars is Field Better Soon. It has real lavender in it, oats and lavender essential oils. It is the perfect soothing bar for sensitive skin, full of skin loving lipids and toning lavender.

Field Better Soon

Milking It Chunk has rejuvenating goat’s milk for sensitive skin, honey and oats. The glycerin base creates a moisture locking barrier on the skin, which is perfect for dry skin and winter months. It also contains honey, and smells divine!

Milking It

The You Could Use a Hug Chunk has Cat’s Claw in it for a gentle, natural exfoliation. It’s very gentle and feels good! I’ve been really loving the sensation in the shower, and it gets the old skin cells off and allows your moisturizer to penetrate that much better! It also contains Vitamin E rich cotton extract, and is Vegan.

You Could Use a Hug

Also two liquid shimmer eye shadows were just added! I just purchased the new Be So Gold Liquid Gold Shimmer Eye Shadow that was launched this month. I am wearing it below in a daytime subtle look. It can be applied over other eye shadow or on it’s own. It adds a beautiful shimmer that is perfect for Fall and the Holidays! To create a glamorous  eye, apply it over a smoky eye shadow! The other color available is silver glimmer called Silver Screen.

glare demo on me

If you shop with me this month, check out under my lip drawing for a chance to win a Free Latin Love Lip Balm! My consultant name at Perfectly Posh where you can find all these products is listed as Sandra Shields link here.  I can help you pick the best products for you, just shoot me a note below!

As always, thank you for choosing to me as your safer personal care consultant. I’m  happy to answer any questions you have and look forward to sharing more with you!

what is perfectly posh graphic

October is Breast Cancer Awareness Month

October is Breast Cancer Awareness Month. You can’t control everything, but remember your monthly self exam, don’t put off your mammograms, stay active, eat a healthy diet and pay attention to the ingredients you put on your skin.

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As a Perfectly Posh Consultant, I can guide you to the best products for your skin, body and pampering! If you would like me to send you a free sample, just comment below. They ship withing the United States. All the Winter products have just been released, and there are exciting ideas for holiday gift giving as well as for yourself! See the holiday release below. There is also a natural line that uses only essential oils and is very effective for your facial care routine. Anti-aging, brightening, dark spots, fine lines, plumping, serums and more.

I have tried dozens of beauty lines for years looking for performance, safety, and great ingredients before deciding to become a Posh Consultant! I choose to use Perfectly Posh for my family’s and my own skin care because they have naturally based beauty products that don’t have ingredients like parabens, petroleum, sulfates, paraffin, and sls. They DO have fantastic ingredients (like sustainably sourced Shea Butter, High Quality Essential Oils, Apricot Oil, Avocado, Honey, Lavender, Vitamin C, Carrot Seed Oil, and so much more! Way too many to list here.) that work to pamper and make you look and feel beautiful! A Big Plus for me is they are fun and affordable!

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To browse all the products, just go here and choose me as your consultant.

Cranberry-Orange English Muffins – Grain Free

Cranberry Orange English Muffins Gluten Free Dairy Free

Reducing your grain consumption or eating grain free, whether for health reasons, or because you are eating a lower carb diet, doesn’t mean you have to be without English Muffins!!!

English Muffins, I have missed you so!

Cranberry Orange English Muffins are one of my favorites! You can make these English Muffins in a little over 30 minutes. They are like a warm hug. Slather them with your favorite spread. The ones shown here are topped with American Spoon Blueberry Spoon Fruit. They always list allergens on their jams, spreads and products, and almost everything is gluten free.

This recipe makes 4 English Muffins. To make these a Cinnamon Raisin English Muffin, substitute raisins for the cranberries, omit the orange zest, and add 1/2 teaspoon of cinnamon.Cranberry Orange English Muffins Grain Free

Cranberry-Orange English Muffins – Grain Free

Preheat your oven to 350° F.

Spray four English Muffin Rings with cooking spray and place them on a parchment lined cookie sheet. I used Avocado Oil Spray.

Ingredients:

1/2 Cup of Coconut Flour

2 Eggs

1/4 Cup Avocado Oil or Olive Oil

4 Teaspoons of Ground Flax

2 Tablespoons of Fresh Orange Juice

1/2 Teaspoon of Orange Zest

1 Tablespoon of Honey (may substitute maple syrup)

1/2 Teaspoon of Sea Salt

1/2 Teaspoon of Baking Powder (here is my recipe for corn free baking powder)

1/4 Cup of Dried Cranberries (I used apple juice sweetened)

Directions:

Beat together eggs, honey, orange juice, orange zest and avocado oil until creamy. Add in the coconut flour, ground flax, sea salt and baking powder. Beat until thickened. Fold in the cranberries.

Fill the four English Muffin Rings evenly. Using the back of a wet spoon, smooth the batter to the edges of the rings evenly. Re-wet the spoon as needed. No sticking this way!

Mist the tops of the English Muffin batter lightly with more cooking spray. Bake in your preheated oven for 20 minutes, or until the edges are turning golden brown and the center are baked through. Remove from the oven, and cool for five minutes. Remove the rings. If they stick a bit, run a knife around the edges. Cool completely. Split the English Muffins carefully with a bread knife. Enjoy!

Cranberry-Orange Grain Free English Muffins

 

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