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!

Today is National Bath Day, Benefits of a Bath

Today is National Bath Day!
There are plenty of reasons to take a bath instead of a shower, and with Posh cleaner beauty products you can indulge yourself with scents that fit your own personal preference. It’s a great feeling to choose your own customized bath essentials and have them on hand for bath days!
Here are eight proven benefits of a bath! I personally don’t need these to motivate me, but it sure is nice to know all the health benefits!

national bath day june 14

  1. Improves Heart Health with warm, not too hot, water. (consult a doctor if you have a heart condition)
  2. Helps you breathe easier
  3. Reduces Pain and Inflammation and Calms your Nervous System
  4. Improves Digestion
  5. Helps in the Early Stages of Labor
  6. Increases Blood Flow
  7. Cleanses and Moisturizes Skin, Hair and Eyes
  8. Helps you sleep better
If you like a bath bomb in your bath, Perfectly Posh has 3 Different Fizi 6 packs to choose from: Energizing, Calming or Nourishing.
If you are more of a bath salts person, you can choose from Four: Bubble Up, Muscle Through, Sleepy Sleep or Cold on Hold…
and there are many different lotions, scrubs, body serums and butters to choose from, based on which scents and consistencies appeal to you, after a bath!
posh ingredients face
If you are interested in the Perfectly Posh bath products I mentioned, I am a consultant for them, and you can view and shop here:
Also, if you are interested in becoming a consultant for Perfectly Posh and representing cleaner skin and body care products that are fun, lovely and effective cleaner beauty choices, contact me and I would be happy to talk to you about why I love being part of Perfectly Posh!
Have a beautiful day!
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Make Your Own Blueberry Pineapple Fruit Roll Ups!

Blueberry Pineapple Fruit Roll Ups Gluten Free Refined Sugar Free

Blueberry Pineapple Fruit Roll Ups! Does that sound tempting? These fruit roll ups have concentrated blueberry and pineapple flavor with  just real, whole fruit and a little pure maple syrup! Why would you want to make your own fruit roll ups? Here’s a few reasons. Feel free to comment with more.

~ If you like to pick your own fruit flavors

~ You just want a few simple ingredients that taste great and are real.

~ They are a sweet whole fruit snack.

~ There are no added sugars, juices or oils.

~ No added color, just the real deal.

~ You are a DIY’er

~ You like to see the smile on faces when they see you made some.

~ You think, what’s the big deal?….blend it, pour it and forget it ’til they are done, and they are delicious!

~ You show your love through making special treats.

~ You are looking for healthier snack alternatives without processed sugar.

Blueberry Pineapple Fruit Roll Ups

Here’s how you make them. It is simple and direct. The biggest part is cutting them into strips and rolling them up at the end.

Blueberry Pineapple Fruit Roll Ups No Refined Sugar

You will need a food dehydrator for this recipe. The hands on time is fairly short. They dehydrate for 18 hours, and you need do nothing while that is happening!

DIY Blueberry Pineapple Fruit Roll Ups

Cooking Time

20 Minutes to prep them, then hands off time…….Dehydrate approximately 18 hours at 135 degrees F.

Yields

25 to 30 Roll Ups

Ingredients

2 Pints of Fresh Blueberries

2 Cups of Fresh Pineapple

2 Tablespoons of Pure Maple Syrup

1 Tablespoon of Fresh Squeezed Lemon Juice

1 Tablespoon of Quality Gelatin

2 Tablespoons of Hot Water

Directions

Clean the blueberries with a fresh cool water rinse and place them in a high speed blender. Chop the fresh pineapple into chunks, and add it to the blender with the blueberries. Add the maple syrup and lemon juice. Blend until pureed. Now you will add the gelatin. Heat 2 tablespoons of water in your microwave until very hot. Whisk the gelatin into the hot water until it is foamy. Pour this into the blender with the blueberry pineapple mixture, and blend until smooth and incorporated.

Set out six dehydrator trays (my dehydrator is an Excalibur) and line them with non-stick drying sheets that go with your brand of dehydrator). Pour the fruit roll up mixture evenly onto six sheets. Pick up the sheets and swirl by tipping them to spread then out into 8″ circles.

Dehydrate at 135° degrees for approximately 18 hours, or until they are no longer tacky in the center but not crispy. They should still be pliable.

Remove the fruit roll ups from the dehydrator and cool. After they are cool, using kitchen scissors or a sharp knife, slice each roll up into strips. Cut parchment the same width as the fruit strips and roll them up with the parchment. Tie with a string. Place them in a sealed container and store at room temperature.

Blueberry Pineapple Fruit Roll Ups that you can make yourself with Whole Fruit, No Added Colors and No Refined Sugar

Creamy Cannellini Bean Salad for your next Backyard BBQ

Cannellini Bean Salad for a Creamy Side or Burger and Sandwich Topper

Cannellini Beans, which are white kidney beans, have to be one of the creamiest beans I have ever had.

The fact that they are white makes them very eye appealing when cooking them with other bright colors like red onion and herbs.

Cannellini Bean Salad Keeping It Real

This Cannellini Bean Salad is reminiscent of a good potato salad. The texture and flavor reminds me of it.

I started making this recipe several months ago, and my kids have been requesting it, so I finally decided it was time to blog it.

Cannellini Bean Salad for your Backyard BBQ's

I always buy my canned beans from Eden Organics, because when beans are not properly prepared, they can be difficult to digest, and I like the way Eden prepares them. I personally don’t react to them. Eden Organics prepares all their beans by first washing and soaking them overnight before pressure cooking them, which thoroughly inactivates the lectins that can cause gas, bloating and difficulties with digestion. They also use BPA Free cans, and their beans contain no additives.

Creamy Cannellini Bean Salad

You can go crazy with this salad by adding it on top of burgers and in sandwiches or just eat it as it was originally intended, as a side. But if you’re like me, you push the boundaries.

I have a new dip I will share soon using Cannellini Beans that is super good too! You gotta love these creamy beans and their versatility!

Beans are healthy when prepared properly and contain plant based protein and fiber along with vitamins, minerals, folic acid, potassium, and zinc. Their complex carbs also provide crash free energy.

Creamy Cannellini Bean Salad

1 Can of Eden Organics Cannellini Beans, drained and rinsed

1/3 Cup of Diced Red Onion

1/3 Cup of Diced Celery

1/4 Cup of Good Mayo (I use this brand)

1 Tablespoon of Apple Cider Vinegar

1 Tablespoon of Yellow Mustard

1 Tablespoon of Fresh Lemon Juice

1/4 Teaspoon of Dried Dill

1/4 Teaspoon of Dried Parsley

1/4 Teaspoon of Sea Salt

1/4 Teaspoon of Black Pepper

Directions:

Place Cannellini Beans into a medium bowl and very roughly mash them with a fork. You only want them to be partially mashed. But you can play with this to make them to your liking. Add the diced onion and celery and toss.

In a separate bowl whisk together the remaining ingredients for the dressing. Fold the dressing into the beans, onion and celery. Refrigerate for one hour. This salad will last three days in the refrigerator.

Creamy Cannellini Bean Salad for your next Backyard BBQ - Keeping It Real. This recipe is Dairy Free and is Naturally Gluten Free and Vegetarian

*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! 🙂

Hello June!

Well, Hello June!

This is a month that has so much going for it. The month of graduations, vacations, school ending, wedding season, and blooms and greenery abound! June escorts Summer in. I am quite fond on June!

It is a time of year when there are so many fresh, light and juicy whole food options to choose from. We can take care of our bodies and skin from the inside out. Choose great nutrient dense food to make your skin glow and give you long term energy, then choose the right products for your skin to protect it and keep it fresh.

Here is a roundup of nutrient rich recipes to give you that glow from the inside out, and then further below, my Summer skin care routine!

Good Morning Gorgeous! Smoothie Bowl

Kale Kiwi Green Smoothie

Zucchini Tomato Quiche

Paleo Energy Bars

Chesapeake Crab Cakes

Greek Salad with Grilled Skewered Salmon

Lemon Baked Cod with Cucumber Plum Salsa

Tuna Avocado Egg Wraps with Gremolata and Aioli

Delicate Butter Lettuce Salad with Raspberries, Orange and Almonds

Mango Cashew Chicken Salad

Mermaid Vibes Salad

Blackberry Phyto Blast Salad

Fresh Peach Salsa

Avocado Fries and Dip

Lacinato Kale with Garlic and Almonds

Quick Sauteed Beet Greens with Pecans

Mango Banana Blender Ice Cream

Raw Blueberry Energy Bars

Your skin changes with the seasons, so it’s always a good idea to revamp and address your skin care when you enter a different time of year.

This is what I am using for the Summer. It is ultra nourishing! Never Grow Up is from the Look Natural line of Perfectly Posh.

I feel like this serum is a blast of vitamins for my face! There are so many nutrients in it, and it is lightweight, so it soaks in quickly. This is what a great serum should do! Then I apply Never Grow Up Face Creme after giving the serum a minute or two to soak in. Apply your serum before moisturizer and/or sunscreen. Sunscreen is a must for Summer, and year round is the best.  For my eyes, I am using Prize on the Eyes, and I love Bare It All Micellar Tonic which is a three in one makeup remover, cleanser and moisturizer. I especially like to use it as a toner at the end of the day, so if I miss any traces of makeup, it helps me out, plus adds softness.

So there you have it! Some great tools to start your June off on the right foot! Have a fun and safe month! Do some things you love, and make some of these recipes to keep yourself nourished and feeling your best so you can embrace the season!

*This post has affiliate links in it. I am a Perfectly Posh Consultant which is a naturally based company with some wonderful products to pamper yourself and take care of your skin without parabens, sls, and other unnatural ingredients. Thank you for visiting my blog! It means a lot to me! 🙂

 

 

 

 

Chocolate Nut Butter Cups

These rich little powerhouses of goodness are a great treat to have on hand! Just one of these is enough to satisfy a sweet tooth. You can offer these decadent cups to those who are gluten free, dairy free, health conscious or vegan.

Chocolate Nut Butter Cups - Raw Chocolate, Dairy and Gluten Free

As a chocolate lover, as most girls are, these are chocolate fudge creamy goodness! With raw cacao, cashew butter, pecans and coconut oil at the top of the list, there is a lot of healthy ingredients you can feel good about, and no refined sugar!

Chocolate Nut Butter Cups Healthier Snacking

Keep these in the freezer or refrigerator. I like the firmness the freezer gives them, you choose.

Nut Butter Cups No Refined Sugar Raw Cacao

Prep Time

30 minutes

Prep Notes

These are a lower sugar treat that has healthy fats and Superfood Raw Cacao Powder in them. They are a good choice when you want something sweet.

Cooking Time

60 minutes

Yields

Makes 24

Ingredients

For the Chocolate Portion:

1 Cup of Raw Cacao Powder

6 Tablespoons of Coconut Milk

5 Tablespoons of Coconut Oil

1/4 Cup of Almond or Cashew Butter

2 Tablespoons of Maple Syrup or Raw Honey

1 Teaspoon of Vanilla

3/4 Teaspoon of fine Sea Salt

For the Filling:

1 Cup of Raw Pecans

3 Tablespoons of Maple Syrup or Raw Honey

1/2 Teaspoon of Vanilla Extract

a pinch of Sea Salt

Directions

  1. Place Mini Muffin Cup liners in a 24 count Mini Muffin pan
  2. In a Medium bowl with an electric mixer, mix together all the chocolate ingredients, and set aside.
  3. In a food processor, grind the raw pecans until they are a fine crumb consistency. Add in the honey, vanilla and salt, and pulse until it holds together when you squeeze it.
  4. Place 1 teaspoon of chocolate mixture in the bottom of each muffin cup, and press flat and evenly with your fingers.
  5. Scoop a scant teaspoon of pecan filling onto each muffin cup and press flat and evenly to cover the chocolate bottom.
  6. Finely, add the remaining chocolate mixture to the tops of each chocolate butter cup and press evenly. It will be a scant teaspoon for each. It’s okay if they are not perfectly covered. They are pretty that way.
  7. Freeze for 30 minutes.

Notes

Store in the Freezer or Refrigerator in a sealed container.

Chocolate Nut Butter Cups! These are creamy and delicious with ingredients you can feel good about. Dairy Free, Gluten Free, Paleo, Vegan

Scrumptious Strawberry Mango Fruit Roll Ups

Fruit Roll Ups 4

Make some of these Scrumptious Strawberry, Mango fruit roll ups and store them in an airtight container for a quick, sweet and chewy, all natural snack.

Fruit Roll Ups 2

I make these in a food dehydrator and slice them into strips that are then rolled up in parchment paper and tied with a string. They are sweet and a little tart.

Fruit Rolls Ups 6

My kids love these packed in their lunches or as a grab and go snack. Clean and simple deliciousness!

Fruit Roll Up 1

Scrumptious Strawberry Mango Fruit Roll Ups

Ingredients:

2 Pints of Fresh Organic Strawberries

2 Ripe Mangoes

2 Tablespoons of Raw Honey

1 Tablespoon of Fresh Squeezed Lemon Juice

1 Tablespoon of Gelatin

2 Tablespoons of Hot Water

A Pinch of Sea Salt

Directions:

Clean and hull the strawberries and place them in a high speed blender. Clean, peel and pit the mangoes and add them to the blender with the strawberries. Add the honey, lemon juice and salt. Blend until pureed. Now you will add the gelatin. Heat 2 tablespoons of water in your microwave until very hot. Whisk in the gelatin until it is foamy. Pour this into the blender with the strawberry mango mixture and blend until smooth and incorporated.

Set out six dehydrator trays (my dehydrator is an Excalibur) and line them with non-stick drying sheets (like these). Pour the fruit roll up mixture evenly onto six sheets. Pick up the sheets and swirl by tipping them to spread then out into 8″ circles.

Dehydrate at 135° degrees for approximately 18 hours, or until they are no longer tacky in the center but not crispy. They should still be pliable.

Remove the fruit roll ups from the dehydrator and cool. After they are cool, using kitchen scissors or a sharp knife, slice each roll up into strips. Cut parchment the same width as the fruit strips and roll them up with the parchment. Tie with a string. Place them in a sealed container and store at room temperature.

\Scrumptious Strawberry Mango Fruit Roll Ups

 

 

DIY Whipped Honey & Coconut Oil Facial Cleanser

Whipped Honey and Coconut Oil Facial Cleanser

You can make a gentle cleansing wash for your face that even removes makeup and is good for the most sensitive of skin with just a few ingredients in your kitchen.

Coconut oil is antibacterial, contains vitamin E and nourishing fatty acids and melts away dirt and makeup.

Manuka Honey is used in hospitals for wound care, is naturally healing for the skin and reduces inflammation, redness and irritation.

Avocado Oil also has beneficial properties for the skin including Vitamin E, Omega 3 fatty acids, and Vitamins . It also has sterolins which can boost collagen production and keep your skin supple and soft.

Optional beneficial additions to this face wash recipe is:

Lavender Essential Oil – Acne, Dry Skin, Wrinkles

Frankincense Essential Oil – Large Pores, Lifts and Tightens

Ylang, Ylang Essential Oil – If your skin is irritated or red

Ingredients:

1/4 Cup of Coconut Oil

2 Tablespoons of Manuka Honey (I used this K-16 Factor)

1 Tablespoon of Avocado Oil

Optional Essential Oils:

1 drop of Lavender

1 drop of Ylang Ylang

1 drop of Frankincense

You can use the oils interchangeably or 3 drops of just one kind.

Directions:

Whip the Coconut Oil with a hand held mixer in a bowl for one minute. Then, add in the Manuka Honey and Avocado Oil. Beat until nice and creamy. Finally add in the essential oils if you choose and blend.

Store the face wash in a glass jar.

To Use: Scoop out about a half tablespoon of the face wash and massage it into your face in circular motions to cleanse. Rinse with warm water. Pat your face dry gently. Follow with Serum and Moisturizer.

I recommend this natural serum and facial moisturizer as part of your skin care routine that is full of vitamins and has no artificial fragrances

Never Grow Up Serum and Moisturizer

Never Grwo Up Serum

Never Grow Up Face Creme

Enjoy this wash recipe!

 

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