It’s Strawberry Season! Take advantage of all the benefits of ripe juicy strawberries!
Enjoy your day!
Sandra Shields, Certified Health Coach
Author Archives for Sandra Shields, Healthy Food and Wellness Blogger, Health Coach, Balanced Living, Clean Beauty Consultant
Gluten Free Coconut Flour Blueberry Muffins
I am crazy about coconut flour baking! Coconut Flour is low carb, gluten free, contains protein, iron, fiber, and healthy fats, and scores low on the glycemic index. Of course all these attributes are fine, but who cares if the finished product isn’t very palatable. But coconut flour makes a fantastic muffin! Scroll down to see the photos of the one I have split open. I wish you could smell them, but you can see the texture! This particular recipe is bursting with blueberries! So, if you are a true blue classic blueberry muffin fan, this is for you!
Are you a ship that is staying safe in your harbor? Branch out! Take a plunge and follow a dream. Try something new you have been dying to try but aren’t sure about. Step out of your comfort zone and blossom into the greatness you deserve and are capable of!
Gluten Free Coconut Flour Blueberry Muffins
Preheat your oven to 350º degrees F. Line 12 muffin cups with non-stick muffin papers and set aside.
Ingredients:
6 Pastured Eggs
1/2 Cup of Coconut Flour (here)
2 Black Spotted Bananas
1/4 Cup of Olive Oil
2 Tablespoons of Honey
1 Teaspoon of Vanilla Extract
1 Tablespoon of fresh squeezed Lemon Juice
1/2 Teaspoon of Baking Soda
1/4 Teaspoon of Sea Salt
1 Pint of Fresh Blueberries or 1 1/2 Cups of Frozen
Directions: In a food processor with a blade attachment, blend the eggs and banana until the banana is smooth. Add in the rest of the ingredients except the blueberries, and blend for two minutes. Fold in the blueberries, reserving 1/4 cup for the tops if desired. Scoop the batter into the prepared muffin cups, and sprinkle with the reserved blueberries. Let sit for 5 minutes on the counter to allow the coconut flour to soak up the liquid in your batter. Then, bake for 25 to 30 minutes in your preheated oven, or until the tops spring back and they are cooked through. Remove from the oven, and cool for five minutes before removing from the pan and cooling on a wire rack. I give you permission to eat one hot! :-)))
Makes a dozen muffins
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Just Ming Ming and a Monday Cuteness Fix!
Traveling study buddy! Ming Ming loves a lap, and she doesn’t mind being a stand in desk or tabletop!
Enjoy your Monday!
Sandra Shields, Certified Health Coach
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Stay Toned in Ten Minutes a Day!
Good Morning!
Keep moving! The key to being fit and toned is consistency. Once you carve out the time and form the habit, it is much easier to fit it in to your schedule. Toning targeted body parts can be accomplished in a rotating ten minutes a day routine. Meaning for example, Monday target the arms, Tuesday target the buns, Wednesday Abs. This is very effective and gives muscles two days of rest between workouts. If you want to work out from home, there are many great ten minute workouts online that are totally free!
Here’s a few to get you started!
12 Minute Outdoor Workout to Blast Calories
Ten Minute Strapless Dress Workout
Ten Minute Abs and Core Without Crunches
Stay fit with theses quick toning workouts!
Sandra Shields, Certified Health Coach
Enjoy your day!
*Disclaimer – You should check with your doctor before starting any fitness routine. This is not medical advice and is for informational purposes only.
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Pittaya Watermelon Smoothie Bowl!
Hey you all! Are you ready for Summer and Smoothie Bowls? I am! Recently when I was on a trip to Phoenix, I stopped at Nektar Juice Bar and had their Pitaya Smoothie Bowl. It was such a gorgeous color of pink from the Pitaya, also know as Dragon Fruit, and it was delicious. I loved it so much, I was inspired to create my own!
I wanted ingredients to promote glowing and hydrated skin. In the Summertime, the heat requires lots of hydration for our skin to stay plump and soft. This smoothie bowl will feed your skin from the inside out, as well as give you a daily dose of Selenium to give your thyroid vital nutrients to function its best. The selenium in this recipe comes from the chopped Brazil nuts in the topping. Just two Brazil nuts a day has your RDA of selenium! Pitaya (Dragon Fruit) is a superfruit that is a rich magenta color. You can pick up frozen smoothie packs of this fruit at your local health food store or Whole Foods Market. Pitaya is high in fiber and a good source of magnesium. A cup of watermelon in the smoothie is very hydrating and contains lycopene and vitamin C. I also added frozen cherries (which have the benefit of reducing inflammation and may reduce belly fat), coconut butter for healthy fat, and coconut water (more hydrating benefits). Here’s how you make it!
Pitaya Watermelon Smoothie Bowl
Ingredients:
1 Package of Frozen Pitaya Fruit
1 Frozen Banana (cut into thirds)
1 Cup of Frozen Watermelon (I like to cut it into chunks and have it on hand in my freezer for smoothies)
1/2 Cup of Frozen Sweet Cherries
1 Tablespoon of Coconut Butter
1/2 Cup of Coconut Water
Directions: Add all the ingredients to a high speed blender and puree. Pour into your favorite bowl, and top with blueberries, 2 chopped brazil nuts, and some coconut flakes. Enjoy!
Eat Your Nutrients!
Sandra Shields, Certified Health Coach
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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
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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
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Tuna, Avocado Grain Free Wraps with Gremolata Dip and Truffle Aioli
I had to guard these spirals when I was testing 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 Grain Free Wraps with Gremolata 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 Wraps with Gremolata and Truffle Aioli Dipping Sauce
You can eat these highly nutritious wraps 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, delicious right away as well!
Tuna Avocado Egg Wraps
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!
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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
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
Eat Your Nutrients!
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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!
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!
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!
Sam Eats Her Nutrients 
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