Author Archives for Sandra Shields, Healthy Food and Wellness Blogger, Health Coach, Balanced Living, Clean Beauty Consultant

About Sandra Shields, Healthy Food and Wellness Blogger, Health Coach, Balanced Living, Clean Beauty Consultant

Hello! I am Sam. I am a foodie, baker and a Health Coach who likes being in the kitchen making food. My recipes are all gluten free and there are recipes for different food intolerances as well. If you are looking to incorporate healthier eating habits and live a more balanced life, I hope to inspire you. 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 gluten sensitivity and other food intolerances which I have mostly healed, but will always be sensitive to gluten. I went to school for Health Coaching as a second career at Institute for Integrative Nutrition. 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, tips, baking and treats too!

DIY Natural Skin and Beauty Care from Your Kitchen!

Natural Skin Care,, Beauty and Health from the Garden

Nature’s Kitchen is an inexpensive way to reap natural benefits for our skin, health, and natural beauty care! This article on how to use Lavender, Tomatoes, Cucumbers, Mint, Strawberries and Citrus from your local farm market or garden has some useful tips, such as a tomato facial for sunburn, and putting fresh mint leaves in water to sip throughout the day to keep you hydrated and your skin glowing!
What are you doing this weekend to nourish your body and soul? I hope you enjoy your Memorial Day weekend with some restorative time spent doing something you love! I will be traveling to Michigan to enjoy some outdoor time with family, visiting the local Farm Market, hiking with my pugs, and being free from any to do lists or schedules for a few days!
For more wellness tips, go to sandrashieldshealthcoach.com and sign up for my free monthly newsletter!

Quick Sauteed Beet Greens and Pecans

There is an abundance of fresh greens available during the growing season. Have you ever tried beet greens? They have a mild, appealing taste, and I like to mix it up to get in as many nutrients as I can.

Beet greens add variety to your diet, and are quite tasty, not to mention they have more minerals, vitamins and antioxidants than the root. The greens are best when they are young and tender. I found a bunch of golden beets recently at the local farm market, and the greens were glorious! Check out the second photo below! It was such a great find to be able to eat the whole vegetable, tops and all!

Here is an easy way to cook them up quickly and deliciously!

Quick Sauteed Beet Greens and Pecans

Fresh Golden Beets with Green Tops

Quick Sauteed Beet Greens with Pecans

Ingredients:

6 Cups Fresh Beet Greens, washed and coarsely chopped

2 Tablespoons of Garlic Olive Oil (or 2 Tablespoons Olive Oil and 1 Tsp. Fresh minced garlic)

2 Tablespoons of Coarsely Chopped Raw Pecans

1 Pinch of Red Pepper Flakes

Salt (your favorite to taste)

Black Pepper (to taste)

Directions:

In a large sautee pan on the stove top. Pour in the oil and heat over medium high heat. Add the garlic if using and red pepper flakes, cook briefly, about 30 seconds. Add the beet greens and toss until wilted and tender. Add salt and pepper to taste. Sprinkle with the pecans.

This is an easy and delicious side!

Eat Your Nutrients!

Health Benefits of Being Thankful and Positive

Happy Monday Beautiful People!

Complaining and Negativity can affect our Spirit. In contrast being Thankful makes us happier. It boosts serotonin in our brains (a neurotransmitter that affects mood regulation).

My challenge to you this week to improve your health and happiness is:

Step 1
1. Before you step a foot out of bed this week, write down on a notebook, on your nightstand, at least three things you are thankful for. It can be just the fact you can get out of bed, or toilet paper, fingernails to scratch an itch, salt, trash collectors, you get the idea. This morning I was thankful for the birds singing outside, the blueberries I was going to put in my smoothie, batteries, and that is was a yoga morning!

Step 2
2. Catch yourself every time you are going to complain about something and stop before it leaves your lips. This can be hard if we are in a rut of complaining, but I promise you, as you complain less, it will get easier and easier. So keep at it! Your positivity will increase over time, and this will increase your joy.

Take these steps one day at a time. This means if you catch yourself complaining, don’t “throw in the towel”. Try again. It is okay to not do it perfectly. We all mess up. The important thing is you are moving toward positive change!

Now, next Monday morning look at your list. What are all the things you were thankful for during last week? How do you feel? Do you feel more positive, happier, content? How has your being positive and not complaining affected your interactions with others? Have you noticed anything different?

Share below some of the things you are thankful for to get you started on the road to a more positive self! Enjoy your day!

Deli Chicken Salad

This recipe is so easy on a busy week. The cook once eat twice concept is a lifesaver for today’s busy lifestyles! I was talking to my sister on the telephone yesterday, and she has three children in five sports this Spring and is really struggling to put good food on the table. I hear her! It can be challenging to churn out healthy meals for the family no matter who you are, and busy Mom’s can really benefit from some fast recipe ideas!

My deli chicken salad recipe uses leftover roasted chicken. I used a chicken from my Lemon Herb Juicy Roasted Chicken recipe here. I had leftover roasted chicken and needed something quick on Monday night. I find chicken salad is so much moisture when you use the whole bird, (a mixture of dark and light meat).

To cook once eat twice, depending on the size of your family, you will need one or two whole chickens. Make the Lemon Herb Roasted Chicken recipe, or another favorite whole roasted chicken recipe the first night. The second night, you will shred the leftover cooked chicken and put together the chicken salad in ten minutes!

Deli Chicken Salad

Ingredients:

2 1/2 Cups Shredded Leftover Chicken

1 Cup Good Mayonnaise (I used my favorite Paleo Mayonnaise here)

1 Tablespoon of Dill Pickle Relish (I love Bubbies) for those Low FodMap it has garlic, but this tiny amount should be fine!)

1 Tablespoon of Whole Grain Mustard (I just found this Clean Brand at my Local Coop, it is delicious!)

1/2 Teaspoon Himalayan Pink Salt or Sea Salt

Directions: Just mix it all together and serve it. Someone is sure to lick the bowl clean!

Tip: Double the recipe for even another day packed in lunches!

Have a Happy Day!

Eat Your Nutrients!

Honey Drizzled Wild Salmon on a Bed of Butternut, Topped with Spinach

At the end of a hard day, I am ready for a hearty meal that includes vegetables, Omega 3’s, healthy carbohydrates and fats. I want it to leave me feeling replenished, well fed and my belly full. If this is you, then this salmon recipe is what you are looking for! Join me in creating a beautiful, nutrient rich salmon entree!

Honey Drizzled Salmon on a bed of Butternut Topped w/ Spinach

The drizzle of honey around each plate pairs beautifully with the salmon and butternut. Just a touch of honey creates a Umami flavor and takes the dish to extraordinary. Although this entree looks restaurant fancy, I promise it is not too difficult. The hardest part is peeling the butternut squash.

Honey Drizzled Salmon on a bed of Butternut Topped w/ Spinach

Honey Drizzled Salmon on a bed of Butternut Topped w/ Spinach

Directions:

Prepare Simple Oven Roasted Butternut Squash ←recipe here

Tent with Foil to keep warm and then turn your oven to broil (high) and place the baking rack on the second level from the top of the broiler.

Ingredients:

For the Salmon:

1 1/2 Pound Sockeye Salmon Filet (approximate weight)

3 Tablespoons Olive Oil

1 Teaspoon Lemon Zest

1 Teaspoon Himalayan Pink Salt or Sea Salt

1/4 Cup Honey for Drizzling (clear if SCD/Low FodMap)

Lay Salmon on a parchment or foiled lined, rimmed baking sheet. Mix Olive Oil, Lemon Zest, and Salt in a small bowl and brush on the Salmon. Broil the salmon under the broiler for approximately ten minutes or until the thickest part of the salmon reaches 145º degrees.

While the Salmon is broiling prep your Sauteed Spinach:

Sauteed Spinach

Ingredients:

4 Cups of Fresh Baby Spinach

1 Teaspoon Minced Garlic

1 Tablespoon of Olive Oil (use Garlic Olive Oil if Low FodMap & Omit Garlic)

1 1/2 Tablespoons of Pine Nuts

1/2 Teaspoon Himalayan Pink Salt or Sea Salt

In a large sautee pan, place Olive Oil, Garlic (if using) and pine nuts. Turn the burner to high, and toast the pine nuts in the oil until lightly brown. This happens quickly (just a minute or two). Add the spinach and salt. Toss until spinach is wilted.

To plate your dish, start with roasted squash on each plate. Top with a generous portion of broiled salmon. Finally, add the sauteed spinach, and drizzle with honey…..so Delicious!

Serves 4

Eat Your Nutrients!

Tropical Matcha Green Tea Ice Cream

It’s Mother’s Day weekend! If my Mama lived closer, I would make her this delicious Tropical Matcha Green Tea Ice Cream for dessert, because it is absolutely delicious, and also because it has nutrient rich ingredients that will make her skin glow and benefit her body!

Tropical Matcha Green Tea Ice Cream

I have to admit, I am passionate about Matcha. I started drinking it years ago because of the rich green tea flavor! I love the taste, and the health benefits were an added bonus! Matcha is packed full of antioxidants, and even though it contains caffeine, it calms and relaxes the body while it energizes. It contains high levels of chlorophyll, vitamin C, selenium, chromium, zinc and magnesium. If that wasn’t enough, there are EGCG’s in Matcha that lower blood sugar and cholesterol. Matcha detoxifies, increases metabolism, boosts memory and concentration, and is disease and cancer preventative. Wow! Who doesn’t want all that?

Okay, so that is one of the ingredients in this creamy, tropical ice cream. I also added pineapple, mango, lemon juice (Vitamins A and C), and avocado which all beautify your skin! There is coconut milk and coconut oil for healthy fat (along with the avocado). The avocado adds extra creaminess with a neutral flavor, and finally natural honey. So, let’s eat ice cream in a very healthy way!

Tropical Matcha Green Tea Ice Cream

Ingredients:

2 Cups of Fresh Cubed Pineapple

1 Ripe Mango

1 Can Full Fat Coconut Milk (No additives for SCD Diet)

1/2 Cup Good Honey (clear if eating SCD Low FodMap)

1/2 Ripe Avocado

2 Tablespoons of Matcha Green Tea Powder

1 Tablespoon Fresh Squeezed Lemon Juice

1 Tablespoon Melted Coconut Oil

Directions:

1. In a blender, blend all the ingredients.

2. Refrigerate Ice Cream Mix for at least 4 hours or overnight.

3. Churn in an ice cream maker. I love this one.

Serve!

Tropical Matcha Green Tea Ice Cream

Eat Your Nutrients!

Are You Authentic?…plus a Honeyed Latte Recipe

Are you your most authentic self? If not what is a step you could take to change that? Has there been a time when you recognized you weren’t being your authentic self and wished to be someone else? What did you do? How did it make you feel? What about times when you were completely authentic?

Honeyed Latte with Cinnamon

This is a really important subject for your health and happiness! If you feel like you can’t be yourself except when you are alone, you are not being true to yourself. Everyone on the planet has special gifts and a cellular makeup that makes you like no other person! When you are comfortable, confident and happy with yourself, it shines through you, and draws others to you. You are able to fulfill your purpose so much better! You are a gift to the world, so live your life being you!

Here is a special latte recipe just for you to enjoy!

Honeyed Latte with Cinnamon

Ingredients:

1/2 Cup Espresso (or strong coffee if you don’t have an espresso machine)

1/2 Cup Full Fat Coconut Milk (or try Toasted Hazelnut Vanilla Nut Milk here)

1 Tablespoon of Honey (clear if eating SCD/Low FodMap)

1/4 Teaspoon Pure Vanilla Extract

1/8 Teaspoon Cinnamon

Directions:

Pour your Milk, Honey, Vanilla and Cinnamon in a frothing pitcher. Steam until hot and frothy. Then, prepare your espresso (or strong coffee). If you are using coffee you can heat your milk to desired temperature and whisk vigorously to create a creamy froth.

Honeyed Latte with Cinnamon

Pour the coffee and sweetened, flavored milk together into your very favorite mug. Sit and enjoy and savor the moment and your uniqueness!

Eat Your Nutrients!

Want more tips or need a Health Coach? Check out my new Health Coaching Website here!

Avocado Fries with Dairy Free Ranch Dip

Am I the only one who could eat a whole avocado at once? They are so creamy and delicious! Did you know that the fat in Avocados helps you absorb nutrients in carotenoid containing raw vegetables like carrots and leafy greens (and other red, green & orange vegetables) and converts it into Vitamin A? This is true of other fats as well and is just one of the reasons a low fat salad dressing is such a bad idea. Fat helps you access the nutrients in vegetables!

Avocado also contains fiber and other vitamins and minerals, and the fat keeps you full. I like the glow factor of eating avocados. They are good for your skin! You don’t have to eat a whole avocado at once to get the benefits. These avocado fries are a delicious side at a cookout, and also a very fun appetizer!

Serve them with carrots and my Won’t Miss a Think Dairy Free Ranch Recipe!

Avocado Fries with Dairy Free Ranch Dip

Preheat your oven broiler and place the rack on the second level from the top. Lay out a parchment lined baking sheet.

Ingredients:

2 Avocados that are ripe but not mushy

1/2 Cup Superfine Almond Flour

1/4 Cup Apple Cider Vinegar

1 Teaspoon Himalayan Pink Salt or Sea Salt

Directions:

Wash your avocados and cut them in half removing the pit and then slicing them into six slices each, so three slices per half. You will have a total of 12 wedges.

In a shallow bowl, add your Apple Cider Vinegar and coat your Avocado Fries with the vinegar.

In a separate bowl whisk together the almond flour and salt. Dip each avocado slice in the crumb mixture, coating all sides, and place on the baking sheet.

Broil the avocado fries approximately 3 minutes on one side, then remove from the oven and turn, return to the broiler for an additional 3 minutes until golden. Sprinkle with a little additional salt if desired. I like a coarse finishing salt.

Serve with my SCD Low FodMap Ranch here.

Check out more free Health & Wellness Tips on my Facebook page here!

Eat Your Nutrients!

Grain Free Cherry Berry Granola Bars

Granola Bars have been a long time favorite around our house, and today I have a grain free version for you! My girls have given me the thumbs up on them.

There is so much to love about granola bars. They stay fresh for several days, so you can make a big batch and wrap them individually for a quick snack, breakfast or a grab and go when you are heading out! Because, hey, the weather is getting so nice, who wants to spend a lot of time in the kitchen on a bright sunny day, or you have ball practice, a yoga class or workout to get to at the gym, or it is your day to……?

I really like the tahini in the recipe. I have noticed since consuming more nut and seed butters in the last six months, my hair is growing thicker and faster, and who doesn’t want that? Read this for information on 10 Superfoods to Prevent Hair Loss.

I added optional chocolate chips in the recipe. Note: If you use chocolate, they are not SCD approved. I have recently tried a mini dark chocolate chip that is sweetened with Stevia by Lily’s or use your favorite dark chocolate.

Grain Free Cherry Berry Granola Bars

Ingredients:

1 Cup Raw Pecans

1 Cup Raw Walnuts

1/2 Cup Dried Dates, pitted & coarsely chopped

1/2 Cup Coconut Flour

1/2 Cup Superfine Almond Flour

2/3 Cup Honey

1/2 Cup Tahini

3 Tablespoons Coconut Oil

1/2 Cup Dried Cranberries (no sugar added)

1/2 Cup Dried Blueberries (no sugar added)

1/2 Cup Mini Dark Chocolate Chips (optional, omit for SCD)

2 Teaspoons Pure Vanilla Extract

1/4 Teaspoon Himalayan Pink Salt or Sea Salt

(see In My Pantry here for product brands I use)

Directions: Preheat your oven 350º degrees. Line a square 8″ x 8″ baking pan with a sheet of parchment paper.

Using a Food Processor with a blade attachment, add the pecans, walnuts, coconut flour, almond flour, chopped dates and salt. Pulse in the processor until you have coarse pieces of nuts. Melt the coconut oil in the microwave (takes about 20 seconds), and add the melted coconut oil, honey, vanilla and tahini to the food processor and pulse until evenly combined but the mixture still contains chunks. Add the dried berries and chocolate chips if using.

Granola Bar Mix

Pulse until evenly distributed. Transfer the dough to your parchment lined pan, and using a piece of plastic wrap to prevent it sticking to your hands, press the dough evenly into the pan.

Bake for 30 minutes in your preheated oven.

Remove from the oven and cool completely. After the bars have cooled, lift them easily from the pan using the edges of the parchment.

With a sharp knife on a cutting board. Cut the bars into 15 rectangles.

Enjoy!

Eat Your Nutrients!

Bacon Wrapped Asparagus

It’s Asparagus season, and one of the best times to eat it is early Spring when it is local and the stalks are thick and juicy!

Bacon Wrapped Asparagus

Asparagus is a perennial. It takes three years after planting asparagus to strengthen the roots and start harvesting it. After that it just gives and gives every Spring. I find that as the weather warms the stalks get thinner, so I like to make this side when they are fat and abundant.

Asparagus is packed with nutrients like folate, vitamins E, C, A and K, as well as a trace mineral, chromium, that heightens the ability of insulin to transport glucose from the bloodstream into cells. Asparagus also contains soluble and insoluble fiber. It is also is a good source of the antioxidant glutathione which is said to slow the aging process and benefit your skin.

Did you know Asparagus can grow as much as ten inches in 24 hours? Amazing! It is also a natural diuretic and can help the body get rid of excess salt and fluid. One caveat – If you have had calcium kidney stones or gout, asparagus is one of the foods to avoid (see here).

The recipe is simple and delicious!

Bacon Wrapped Asparagus

Ingredients:

16 Fat Stalks of Asparagus or more if stalks are thinner

8 Pieces of Good Quality Bacon

1Tablespoon Coconut Oil or Olive Oil

1 Teaspoon Coarse Salt (I used Fleur De Sel)

Directions:

Preheat your oven to 450º degrees.

Lay out a parchment lined, rimmed baking sheet. Wrap a piece of bacon around two fat stalks of asparagus (or three to four thinner stalks) and secure with a toothpick. Set the eight bundles on your prepared baking sheet and brush with Coconut Oil or Olive Oil. Sprinkle the asparagus with the coarse salt. Place in your oven 10 to 12 minutes until the bacon has crisped and the asparagus is nicely roasted.

Serve!