Author Archives for Sandra Shields, Health Coach

About Sandra Shields, Health Coach

Hello! I am Sandra, and I am a Health Coach. I went to school at Institute for Integrative Nutrition. Taking real food and creating delicious recipes with it is something I love to do. I get excited when I see lives changed and people feeling better than they ever have in their lives through diet and lifestyle changes. I have found that food is the ultimate medicine, and nutrient dense food can give the body the tools it needs to stay vibrant, healthy, prevent disease, and maintain great energy as well as heal. I am passionate about helping others eat delicious food through sharing my recipes and tips!

Lemon Baked Cod with Cucumber Plum Salsa

If you are looking for a fresh and light entree, this Lemon Baked Cod with Cucumber and Plum Salsa is perfect! The salsa is delicious over fish, and with just a few ingredients.

Lemon Baked Cod with Cucumber Plum Salsa

I am trying to eat seafood twice a week, and I like creative ways to enjoy it. Cod is a good source of B-12, selenium, phosphorus, protein, choline, Omega 3 and more. A fruit and vegetable salsa on top of the baked cod with the tang of a splash of white balsamic makes this the perfect spring dish, and also fantastic for the waistline, being a source of lean protein, while still being very satisfying! Gotta go try on my swimsuits soon. Does anyone else dread shopping for those? I love the quote, “Unlike Swimsuits, Flip Flops Fit Year after Year!” 🙂

Lemon Baked Cod with Cucumber Plum Salsa

Lemon Baked Cod with Cucumber Plum Salsa

Preheat the oven to 350º degrees F.

First the Salsa:

You want your salsa to have time to sit while the fish is cooked to marry the flavors.

Ingredients:

2 Ripe Plums, washed, peeled and diced

1/2 English Cucumber, peeled and diced

1/4 Cup of Red Onion, finely diced

2 Tablespoons of White Balsamic Vinegar (my go to 12 Year Aged White Balsamic – I don’t receive commission for sharing this. If you have an oil and vinegar shop, get yours there. It is superior.)

1/4 Teaspoon of Sea Salt

Directions for the Salsa: After you have chopped everything, toss the plums, cucumber and red onion with the white balsamic and salt, and set aside to meld the flavors. Now the fish!

Ingredients for the Cod:

4 Wild Caught Cod Filets

Zest of One Lemon

2 Tablespoons of Lemon Juice

2 Tablespoons of Olive Oil

Sea Salt and Pepper to Taste (don’t be stingy, the fish will thank you.)

Directions: Brush a tablespoon of olive oil on the fish, both sides. Use more if needed. Season your fish with sea salt and black pepper, and rub it with the lemon zest. In a non-stick, oven safe skillet, add the other tablespoon of olive oil, and heat to a shimmer over medium-high. Add your seasoned fish, and cook three minutes, then flip the fish gently and cook for another three minutes. Pop the fish in the oven and bake for five to seven minutes, or until the fish registers 145º degrees in the center. Be careful to check it after five minutes, because you do not want dry fish, and it cooks fast. Remove the cooked fish from the oven and drizzle the lemon juice. When serving, mound the Cucumber Plum Salsa generously on top of the fish….delightful!

 

Lemon Baked Cod with Cucumber Plum Salsa

 

 

Chocolate Fudge Grain Free Brownies

Brownies that are very chocolatey, fudgy and grain free is possible! I kept coming back and experimenting with this recipe over the past several months. Initially they were more cakey than fudgy, and my favorite kind of brownie is fudgy. It is finally blog worthy! Maple syrup is the perfect addition for a chocolate dessert. It compliments the chocolate and is a natural sweetener. There is also some cooled coffee in the recipe to amp it up even further. If you are a baker, you will probably know that coffee makes chocolate taste more chocolatey. Finally, for the ultimate moist fudge flavor, I added 2 ounces of an organic 85% Dark Chocolate Bar. I would very happily make these brownies for my grain loving friends and family with confidence! Aren’t they pretty?

Chocolate Fudge Grain Free Brownies

To make this batch of brownies you will use an 8″ x 8″ square pan. It makes twelve generous brownies or nine jumbo ones.

 

Chocolate Fudge Grain Free Brownies

Chocolate Fudge Grain Free Brownies

Preheat your oven to 350º degrees. Line a 8″ x 8″ square baking pan with parchment paper.

Ingredients:

3 Eggs

1/2 Cup of Medjool Dates (soaked in warm water for 5 minutes then pitted)

1/3 Cup of Unsweetened Applesauce

1/4 Cup of Maple Syrup

1/4 Cup of Olive Oil

1/4 Cup of Raw Cacao Powder

1/4 Cup of Brewed Coffee (cold)

3 Tablespoons of Coconut Flour

2 ounces of Dark Chocolate, finely chopped (I used organic 85% Alter Eco Dark Blackout Bar here)

2 Teaspoons of Vanilla Extract

1/2 Teaspoon of Sea Salt

1/2 Teaspoon of Baking Soda

Directions: Pulse the dates and eggs in a food processor, then blend until creamy, about one minute.

Add the remaining ingredients, except the 2 oz. of chocolate bar. Blend thoroughly, scraping down the sides of the processor twice. Add the 2 ounces of chopped chocolate and pulse a few times until evenly distributed. You want little pockets of chocolate! Scrape the batter into the prepared square pan. Let sit for ten minutes. Then pop the pan into your preheated oven, and bake for 17 to 20 minutes, until just baked. When you insert a toothpick into the center of the brownies you should have moist crumbs on the toothpick. Don’t over bake.

Cool completely, then slice. Viola! Moist and Fudgy Brownies!

Chocolate Fudge Grain Free Brownies

 

Chocolate Fudge Grain Free Brownies

 

Tuna, Avocado Egg Spirals with Gremolata Dip and Truffle Aioli

I had to guard these spirals when I was developing the recipe in order to have a chance to photograph them for you all! It was a Saturday morning, and the kids and hubby were home, and I didn’t dare turn my back. 🙂 I have been watching my baby Grandsons during the week, so I develop recipes mostly on Saturdays these days.

Tuna and Avocado Egg Spirals with Gremalota and Truffle Aioli Dipping Sauce

The two dips for these delectable spirals stand alone, so you could easily double the recipes to have more sauces on hand. I have been eating gremolata on everything savory lately. I love the salty lemon flavor with the bright taste of parsley. The two dips eaten with the spirals makes them very fun to eat! Who doesn’t love a dip, let alone two?

Tuna and Avocado Egg Spirals with Gremalota and Truffle Aioli Dipping Sauce

You can eat these highly nutritious spirals as soon as you assemble them, or wrap them up after rolling, and refrigerate them until you are ready to eat! Take them out of the refrigerator and slice the wraps right before you want to have them. They are a little easier to slice when cold, but oh so good right away as well!

Tuna Avocado Egg Spirals

Tuna, Avocado Egg Spirals

Ingredients: For each Egg Wrap you will need:

3 Pastured Eggs

1 Tablespoon of Water

1/8 Teaspoon of Salt

Pinch of Black Pepper

1 1/2 Tablespoons of Olive Oil

Whisk the eggs, water, salt and pepper in a medium bowl. In a 14 inch non-stick skillet, add the olive oil and heat over medium-high heat. Add the egg mixture, and swirl the pan to spread the egg evenly. Cook for a few minutes until the middle is starting to set and the edges are no longer runny. With a large rubber spatula, gently flip the egg wrap, and cook about 30 seconds on the other side. Slide out of the pan onto a cutting board.

Tuna Filling (this is enough for two egg wraps, if you want to make one wrap, half the recipe)

Ingredients:

2 Cans of Wild Albacore Tuna (I buy this kind that is mercury tested)

1/2 Cup of Mayo (I use Avocado Oil Mayo here)

1/4 Cup of Diced Dill Pickle

1/2 Teaspoon of Sea Salt

1/4 Teaspoon of Black Pepper

1 Ripe Avocado (diced) This does not go in the filling. It is used when assembling the spiral.

Directions: Mix the tuna filling together.

Gremolata Dip

Ingredients:

3 Tablespoons of Garlic Infused Olive Oil (or 3 Tablespoons of Olive Oil and a Clove of Minced Garlic)

Zest of 1 Organic Lemon

2 Teaspoons of Dried Parsley

1/2 Teaspoon of Sea Salt

Directions: Whisk the ingredients together.

Truffle Aioli

Ingredients:

1/4 Cup of Mayo (my favorite is healthy avocado oil mayo here)

1 Tablespoon of Fresh Squeezed Lemon Juice

1 Tablespoon of Garlic Infused Olive Oil

1/8 Teaspoon of Truffle Salt (here)

1/8 Teaspoon of Black Pepper

Directions: Whisk all the ingredients together. Store refrigerated.

Now to Assemble the Spirals:

Lay out the egg wraps, spread them with half the tuna filling each. Sprinkle each wrap with half of the diced avocado. Roll them up snuggly, and then slice into 1 1/2 inch slices with a bread knife. Serve with the sauces.

Serves 2 to 4 people depending on if you have a Papa Bear or a Baby Bear appetite!

 

 

 

Three Ingredient Chocolate Peanut Butter Balls

Dates are a great addition to your diet! I like to throw a couple in a smoothie to add natural sweetness in whole food form or use them to make energy bites with things like nuts and berries in them. These balls are made up of raw cacao, peanut butter (or a nut or seed butter of your choice) and dates. They are healthy and satisfying! I like to pop in these super quick and easy sweet treats when I have a craving for something chewy and chocolate. The raw cacao is loaded with antioxidants and magnesium and is a natural mood elevator. Dates are full of fiber, vitamins and essential minerals and are a whole food, natural sweetener eaten for centuries. The fat in the peanut butter or nut butter of your choice is satiating, and nuts contain protein. Use a peanut butter or nut butter with no added sugar, just salt.

Three Ingredient Chocolate Peanut Butter Balls - Yummy!

Three Ingredient Chocolate Peanut Butter Balls – Yummy!

 

Three Ingredient Chocolate Peanut Butter Balls

Ingredients:

1 1/2 Cups of Soft Medjool Dates (pits removed, if they are not soft between your fingers, soak them for five minutes in warm water)

1/3 Cup plus 2 Tablespoons of Raw Cacao Powder (like this)

6 Tablespoons of Peanut Butter (no sugar added)

Directions: Place the dates in a food processor with a blade attachment, and puree. Add in 1/3 Cup of Raw Cacao Powder and the Peanut Butter or nut butter. Blend until smooth, scraping down the sides of the processor as needed with a rubber spatula. Place the remaining two tablespoons of Raw Cacao Powder in a bowl. With a tablespoon cookie scoop, scoop the mixture into balls, roll them between your hands to form a round globe, and roll in cocoa powder. The balls can be stored at room temperature, in the refrigerator, or freezer depending on your preference. Pop these in when you need a healthy chocolate fix or a energy boost!

Three Ingredient Chocolate Peanut Butter Balls

Three Ingredient Chocolate Peanut Butter Balls

Eat Your Nutrients!

Eat Your Nutrients!

 

 

Egg, Parsnip and Celeriac Root Hash Brown Skillet

Eggs and Hash Browns are an American classic. I did a remix of the humble, time honored, hash brown by using parsnip and celeriac root vegetables for the hash and made it all in one skillet instead of forming individual hash browns. I received my inspiration for this dish from the Waffled Hash Browns recipe in Cooking Light Magazines March 2017 issue. Skillet meals are trending, and I can see why. The clean-up is easy, it’s all in one pan, and making one big hash is quicker than making individual patties! You can see in the photo how the eggs are nestled into the crispy hash ready to be devoured. This hash is full of nutrition too!

 

Parsnip Celeriac Hash and Egg Skillet

Egg, Parsnip and Celeriac Root Hash Brown Skillet

The global, cream colored celeriac root and parsnip are both a good source of Vitamin C, B-6, Magnesium, Potassium, and Fiber. Eggs are a good source of protein, and don’t you love it that the yolks are now said to be good for us? I never understood why only part of a complete and natural egg was said to be only half good for us. Yolks are a wonderful source of Omega 3, Vitamins A, D, E, B-12 and K, lutein (for eye health) and more. Here’s the recipe!

Skillet Egg and Parsnip Celeriac Hash Browns

Egg, Parsnip and Celeriac Hash Brown Skillet

 

Egg, Parsnip and Celeriac Hash Brown Skillet

Ingredients:

2 Cups of Parsnips (peeled and grated)

2 Cups of Celeriac Root (peeled and grated)

5 Eggs

3 Tablespoons of Olive Oil

1 Teaspoon of Sea Salt

1 Teaspoon of Dried Parsley

1/4 Teaspoon of Black Pepper

1/4 Teaspoon of Onion Powder

1/4 Teaspoon of Garlic Powder

Fresh Basil (optional)

Directions: Preheat the oven to 325º degrees. In a large bowl, mix together the grated parsnip and celeriac root (I used a food processor to grate it for speed, but it can also be hand grated), 1 egg (beaten), sea salt, parsley, pepper, onion powder and garlic powder. Mix thoroughly.

In a large non-stick skillet (I used a 14 inch) pour in 3 tablespoons of olive oil. Heat over medium-high. Add the hash mixture and pat it down into one even layer to brown one side. Let this cook for five minutes, or until the bottom has browned. With a rubber spatula, turn over the hash brown to the other side to brown. It will not turn in one piece, which is fine. Flip it in sections. Brown for a few minutes on this side. After the hash browns are brown on both sides and tender, make four egg sized nests in your pan (refer to the photo). Crack the eggs in the nests, and sprinkle with a little additional sea salt and pepper. Pop the pan in the oven, and bake the eggs for 8 to 12 minutes until the whites are set and the yolks are cooked to your liking. Remove the pan from the oven. Chop some fresh basil and sprinkle it on the top before serving.

Eat Your Nutrients!

Eat Your Nutrients!

 

 

 

 

 

Free Thyroid Documentary – The Thyroid Secret

the-thyroid-secret

Thyroid disease is, unfortunately, very common in women today. However, there is a lot you can do about it to heal your thyroid using natural means and lifestyle changes. There is a sign up link below for you to get this free three part documentary delivered straight to your email. It starts March 1st. Some of the symptoms of thyroid disease are:

Fatigue

Hair Loss

Weight Problems

Joint Pain

Sensitivity to Cold or Heat

Anxiety

Brain Fog

Skin Issues

Here’s the link to sign up. It is hosted by Dr. Izabella Wentz, PharmD who herself has personal experience with thyroid disease. She interviews top health and wellness experts in this documentary to help others take back their health! Here’s the link.

http://urltag.net/BnGs8

Have a Beautiful Day!

Sandra Shields, Health Coach

Coconut Flour Orange Quick Bread or Muffins

I am enjoying the Chocolate Chip Banana Muffins I shared so much that I decided to make an Orange Muffin version that can also be made into a loaf, because I like choices!  These healthy muffins are fantastic because the texture is fine and moist and without the grains and refined carbs. When baking with coconut flour, recipes require more liquid, because coconut flour is highly absorbent. So eggs are perfect, because they give the muffins protein and healthy fat from the yolks. Eggs in baking are great for leavening and texture as well.

Coconut Flour Orange Muffins

Coconut Flour Orange Muffins

The orange zest really bumps up the orange flavor, and fresh squeezed orange juice is used to enhance the texture, flavor and brightness of the muffin. I find muffins so cheery when I sit down to relax and read about something exciting like travel or planning a new garden! Hmmmmmm, not sure why, but it puts me in my happy place! 🙂 So here is a photo of the loaf, and keep scrolling for another muffin picture and the recipe!

Coconut Flour Orange Quick Bread

Coconut Flour Orange Quick Bread

 

Coconut Flour Orange Muffins

Coconut Flour Orange Muffins

 

Coconut Flour Orange Quick Bread or Muffins

Preheat the oven to 325º degrees F. Set out a 12 cup muffin pan, or medium loaf pan if making the bread. Line the muffin pan with muffin papers, and if making the loaf, grease the pan and line it with parchment paper.

Ingredients:

6 Eggs

2 Bananas (ripe with some black spots)

1/2 Cup of Coconut Flour

1/3 Cup of Olive Oil (or Coconut Oil)

1/4 Cup of Collagen (optional but great for hair, skin, nails and digestion)

1/4 Cup of Fresh Squeezed Orange Juice

2 Tablespoons of Honey

1 Tablespoon of Orange Zest (make sure you have a fantastic peel for the most flavor)

1/2 Teaspoon of Vanilla Extract

1/2 Teaspoon of Baking Soda

1/4 Teaspoon of Sea Salt

If making the loaf – Thin Orange Slices including the peel, halved.

Directions: In a food processor, blend the bananas and eggs until no chunks remain and you have a creamy yellow mixture. Add the remaining ingredients, and process for two minutes. Scraping the sides of the processor once. Let the batter sit for 5 minutes. Scoop the batter into 12 muffin cups, or pour into your prepared loaf pan. If making the loaf, add the orange slices on the top decoratively. (See photo)

Bake in your preheated oven for 35 minutes if you are making the muffins, or until the tops spring back when lightly touched with your finger. For the loaf, bake for 65 to 70 minutes until a toothpick inserted in the center comes out clean. Remove from the oven and cool five minutes before removing the muffins or loaf from their pans to cool completely. Well, you can eat a warm muffin, but please cool the loaf completely…..it’s the baker in me. Add some decorative zested orange to the tops of your muffins if desired.

Happy Muffining! I know that’s not a word, but I like it!

Eat Your Nutrients!

Eat Your Nutrients!

 

 

 

 

 

1 2 41
%d bloggers like this: