Tag Archives: Health Coach

Gluten Free Cherry Macadamia Nut Cookies, The Benefits of Kindness and Connection, Sunshine and a Safer Swap Tip For The Dryer

Hi Friends!

How are you doing so far in the new year? I was personally thankful to get a good solid three days of full sunshine here in Northern Michigan in January! I have a picture below of me at the lake where the ice was just beginning to freeze over it. I have found since moving back to my childhood state of Northern Michigan from Maryland, after living on the East Coast for 32 plus years, I did not know or even realize that there is less sunshine in the winter here by 25%. The plus side of that is we have more sunshine and daylight hours here in the Summer, and the weather is gorgeous, plus the air is so fresh all the time. I wanted to share a new grain and gluten free cookie recipe with you today that is tasty and has no refined sugar (sweetened with Maple Syrup).

**Gluten Free Cherry Macadamia Nut Cookies** (Grain Free and Dairy Free Also)

These cookies come together easily with a hand mixer.

Ingredients:

1 Cup of Macadamia Nuts (ground in the food processor to a nut flour)

1/2 Cup of Cashew Butter

1/4 Cup of Coconut Oil

1/4 Cup of Dried Cherries

1/4 Cup of Pecans (coarsely chopped)

1 Egg

2 Tablespoons of Maple Syrup

1 Teaspoon of Vanilla Extract

1/2 Teaspoon of Baking Soda

1/4 Teaspoon of Salt

Directions:

Preheat your oven to 350 degrees F.

In a food processor, grind the macadamia nuts until they are fine like almond flour. Add the remaining ingredients except the dried cherries and pecans. Blend until completely combined, scraping the sides of the bowl half way through. Remove the blade from the food processor and stir in the cherries and pecans.

Scoop onto parchment lined cookies sheets with a tablespoon cookie scoop. Press down until they are an even height with your fingertips, and then bake in the preheated oven for 14 minutes.

Let cool, and enjoy.

**Gluten Free Cherry Macadamia Nut Cookies Recipe**

Here’s the photo of me at the lake in the sunshine. It’s very cool to skip stones across the thinly frozen ice. It makes a type of musical sound. The benefits of sunshine are numerous including better sleep, increasing vitamin D levels for immunity, brain and bone health. Exposure to sunshine also helps with Seasonal Affective Disorder and low mood.

On another note, the world today seems a little more serious and impatient than is was five years ago, and I want to encourage you to make sure to find time to enjoy your life, have some fun, and find things that make you laugh.

Kindness circles back to you. The more you send it out into the world, by the words you speak, the better the world will become.
Here’s an example. Have you ever made someone’s day just by speaking kind words to a check out clerk at the store? They noticeably perk up, and then as you leave, you hear them greet the next person in line with a happier more animated tone? I have. That’s what kind words do. They start this whole effect of paying it forward. Kindness increases people’s faith in humans in general and creates a ripple effect. It’s like a tiny seed you plant every time you speak. It grows, creates new plants and then more seeds you may never see, but they are happening and making the world a better place.

The added benefit of these small connections is you feel happier, healthier and more positive as you feel a little more connected to other humans. Those casual connections are important. The next time you are in line at a store and get to the cashier, ask them how their day is going.

**Swap out Dryer Sheet for Wool Dryer Balls**

Now I have a healthy living tip to share. Swap out dryer sheets and fabric softener for wool dryer balls.

Wool dryer balls can be used over and over and over and don’t release toxic chemicals onto your clothing that you then put on your skin! They are eco friendly and great for fluffing up your clothes and preventing wrinkles too.

Dryer sheets are from synthetic polyester, with toxic chemicals which release to target the electrostatic charges. Dryer sheet manufacturers typically list only some of the ingredients on the dryer sheet box, but others don’t list any ingredients at all. Dryer sheets are a sneaky single-use plastic, designed to be used once then tossed out, where they will persist in the environment forever. Instead try 100% Wool Dryer Balls, which not only reduce static – but reduce drying time, too! If you want an added scent, add a few drops of your favorite Essential Oil. Here’s the wool dryer balls I use.

I hope you love the new recipe, tips, encouragement and inspiration. I love to hear from you. Drop me a comment anytime.

Delicious Spiralized Antipasto Zoodles Salad, Winter Health Tips, and Clean Skincare

**Winter Health Tips, Spiralized Antipasto Health Zoodles Salad and Safer Skincare**

Happy New Year friends!! The days are getting longer, and I am craving fresh, delicious, food that makes me feel good because of all the nutrients in it! This Spiralized Antipasto Zoodles Salad is full of all the flavor, is low in carbs and it’s fun to make…..because….zoodles are just so fun!

First off if you don’t already have a spiralizer, it is affordable! and a great investment in your kitchen accessories. I use my spiralizer frequently and is as necessary to my kitchen as a food processor and blender. This is my favorite spiralizer of the three I have tried. This one suctions to the countertop and makes a wonderful variety of spiralized shapes, and I have had it 5 years and it is still going strong. Oh, and this is a no cook recipe!

Delicious Spiralized Antipasto Zoodles Salad

Ingredients:

5 medium to small zucchini, spiralized (I used the FS Blade on my spiralizer)

1 Teaspoon of Salt to draw moisture out of the zucchini (see directions)

3 oz. of Sopressata, diced (I used Culinary Tours gluten free brand.) You can also use thin sliced Salami

1/4 cup of Fresh Basil, torn

3 Green Onions (scallions), sliced

Sliced Black Olives (I used a 3.8 oz. can)

1/4 cup of Roasted Red Peppers, diced

1/4 cup of oil packed Sundried Tomatoes, finely diced I use Mediterranean Brand Organic Sundried Tomatoes In Olive Oil

Dressing:

3 Tablespoons of Garlic Infused Olive Oil

3 Tablespoons of Red Wine Vinegar

2 Tablespoons of Good Olive Oil

1 Tablespoon of Fresh Lemon Juice

1 Teaspoon of Nutritional Yeast (adds umami and a cheesy flavor)

1/4 Teaspoon of dried Oregano

1/4 Teaspoon of dried Parsley

1/4 Teaspoon of Salt

1/4 Teaspoon of Black Pepper

Whisk all the dressing ingredients together in a bowl until emulsified.

Directions: Spiralize your zucchini. Spiralizing really magnifies the amount of zucchini. Look!

Place the spiralized zucchini in a colander over a bowl, and toss the zucchini in the teaspoon of salt. Let sit over the bowl for 30 minutes. The zucchini will release some juices. This helps prevent the salad from being watery. Zucchini has a lot of water in it. After 30 minutes, take a large serving spoon or rubber spatula and press the zucchini in the colander firmly to release more of the liquid. Now, we are ready to make the rest of the salad! Let’s go!

It really is just assembly at this point and so easy! Put your zoodles in a large bowl. Add the rest of the chopped, sliced and diced ingredients. Whisk up your delicious dressing, and pour it over everything. Grab you salad tongues and toss thoroughly, but gently. It’s ready to eat, or you can store it in the refrigerator until you are ready to serve it. It will just increase in flavor.

This Spiralized Antipasto Zoodles Salad is a wonderful addition to any meal or a delicious lunch. It’s pretty, fun, and healthy and good for you!

Now, here’s some health tips to get your through the winter months! Since the days are colder and darker, it is important to implement mindful self care for yourself.

Which of these have you already implemented and which ones are you going to add? Please reach out to me with any questions. I love to hear from you.

As far as the sunscreen in the winter goes, are you choosing a safe sunscreen? It defeats the purpose of protecting your skin if you are putting chemicals on that absorb into your bloodstream. I recommend Beautycounter safer sunscreen with non-nano zinc. It is the safest out there and also reef friendly. My family and I have been using it for 9 years now, almost as long as Beautycounter has been making safer skincare products. They celebrate their ten year anniversary in March, and I love their mission and the high quality and safety of their products. If you want to know more or go see all the safer skincare, makeup and family care they have, here is the link. I have been a consultant with them for almost four years now after using their products for several years before, and they are a highly reputable company that is changing laws for safer skincare and beauty for all, have a strong recycling and sustainability mission, and their skincare is high quality.

https://beautycounter.com/sandrashields

Getting through winter requires maintaining all areas of our health. This time of year we can get restless and tired of the constant darkness and cold. Many people suffer from seasonal affective disorder (SAD) which lasts through the winter months. Try these 12 health tips to help get your through the winter.

Enjoy the salad recipe! I plan on making this on a weekly rotation, wearing my sunscreen, and implementing winter health tips!

Healthy Chocolate Avocado Date Sweetened Pudding

There is not many who don’t like a sweet treat, but sugar can be very addicting and not good for our health. A whole foods diet rich in plants, healthy fats like olive oil, avocado, nuts, seeds and good sources of protein is very beneficial to our bodies and promotes health. This chocolate pudding satisfies my sweet tooth, and I know it is good for me. It is guilt free, creamy and chocolatey! It is sweetened with whole dates which are a natural whole food, plant based sweetener that contains the health benefits of antioxidants and minerals, and has creamy avocado that is full of healthy PUFA’s…..the good fat, raw cocoa powder that is a great source of antioxidants and a mood elevator (good for winter blues!), coconut milk for a creamy non-dairy pudding. If you want a touch more sweetness, a little bit of pure monk fruit can be added, but less sweetness in desserts is an acquired taste, so if you already are eating less sugar, you may not need it.

Here is to the healthiest you in 2023. I wish you a healthy, happy, bountiful new year and will be sharing other health promoting recipes and tips throughout the coming year!

Healthy Chocolate Avocado Date Sweetened Pudding

Ingredients:

2 Cups of Ripe Avocado, cubed

1/2 Cup of Full Fat Coconut Milk

6 Medjool Dates soaked in hot water for five minutes to soften and then pitted, Joolies are my favorite!

1/4 Cup of Raw Cocoa Powder

1 Teaspoon of Vanilla Extract

1/8 teaspoon of pure Monk Fruit I use this brand

a pinch of Sea Salt

Cocoa Nibs (optional)

Blend all the ingredients in a high speed blender until completely smooth. Spoon into 4 serving dishes, sprinkle with cocoa nibs and eat immediately or keep it in the refrigerator for up to two days. Enjoy!! I always love to hear from you!

Blueberry Lemon FroYo

Fro Yo is one of Summer’s simple pleasures! It has the frozen sensation and creaminess of ice cream, but has the benefit of being healthier, with more protein and probiotics to promote good gut micro flora. Why not take it up a notch further by making your own healthier version with less sugar and more real food goodness like fruit, pure honey, cinnamon and fresh Greek yogurt which is packed with calcium and protein? Here is an easy and super delicious recipe! Feel free to mix up the fruit you use.

Lemon Blueberry Fro Yo, Gut Healthy, No Refined Sugar, Real Ingredients Frozen Yogurt

BLUEBERRY LEMON FROYO

Ingredients:

3 Cups of Greek Yogurt (24 Hour Homemade Yogurt for SCD)

3 Cups of Frozen Blueberries

1/4 Cup of Honey

2 Tablespoons of Fresh Squeezed Lemon Juice

1 Tablespoon of Pure Vanilla Extract

1/2 Teaspoon of Ground Cinnamon

In a food processor, add all the ingredients and pulse, then blend until you have a smooth consistency with most of the blueberry smooth and creamy. Taste to make sure the sweetness is to your liking.

Place your FroYo base into an electric ice cream maker, and churn as directed on your machine. I used this one, and it took 30 minutes.

The FroYo is best eaten immediately, but you can freeze any leftovers in a sealed container, and let it thaw on your counter until soft enough to scoop.

Cookies and Fro Yo

You can find the recipe for the Cashew Lemon Cookies pictured here. 🙂

How I Bounce Back from the Holidays and What I’m Eating to Start the New Year and do a Reset!

New Year's Reset - What I'm Doing

The New Year is here, and I’m resetting my taste buds after enjoying the holiday and extra treats.

The number one rule I have when doing a food reset is Don’t Starve Yourself. That just messes up your metabolism and hormones, so don’t be tempted by that. It never works long term.

I am taking out extra sugars, which for me would be maple syrup and honey mostly, but still eating low sugar fruit like blueberries, strawberries, blackberries and raspberries, which are full of nutrition and fiber.

I am making sure I get plenty of low starch vegetables in like spinach, bok choy, artichokes, broccoli, zucchini, Swiss chard, kale, cucumbers, leafy green lettuces, mushrooms, asparagus, fennel (one of my favorites) onions, a little bit of fermented vegetables each day, and Brussels sprouts. I eat as many of these vegetables as I want.

I’m eating complex carbs from vegetables like butternut squash, beets, carrots, and winter squash. You can make “noodles” with butternut squash, beets and zucchini noodles using a spiralizer. (I have this one that suction cups to the counter top and cleans up like a breeze! It’s under $20. now. ) You need adequate protein for each meal like grass fed meat, pastured chicken and seafood such as salmon, and also healthy fats, especially whole food avocados.

I am also prioritizing sleep. Plenty of sleep helps avoid cravings and lowers cortisol levels. High cortisol can cause you to store belly fat and make you crave sweet things more than ever.

I’m drinking plenty of water and clear teas which are perfect hot for this deep freeze we are having in Maryland! My favorite teas are Dandelion Root, Rooibos, Chamomile and Milk Thistle with a piece of ginger root in it. I also have one cup of coffee a day with raw cacao powder, a scoop of collagen and a tablespoon of coconut milk.

I have a shoulder injury at the moment involving the lower trapezius muscle by my right shoulder blade, so weight bearing arm workouts are on hold for now. It’s an injury that occurred last June that healed, and then I re-injured it doing planks again. So, now I’m starting physical therapy to help heal and learning techniques to strengthen that muscle and restore the range of motion to prevent another re-injury. It’s a bummer for me, but you have to take care of your body. Currently my exercise routine looks like this, and I’ll add there is a point of exercise where you feel good and refreshed, and one where you overdo it and feel depleted. You want to avoid feeling depleted. If you can’t recover quickly, then it’s too much. For me what works is twenty minutes in the morning of some form of toning exercise like pilates, resistance bands, cardio step or an exercise ball, and then later in the day a 30 to 40 minute brisk walk, preferable outside, but on the treadmill if the weather isn’t good. I start out my walk with a square of 70% dark chocolate. I’ve been doing this for years, and it works very well for me as a motivator.

Happy, Healthy New Year to Everyone!

Sam

Health Benefits of Zinc and Recipes to Include it in Your Diet

Health Benefits of Zinc and Recipes to Include it in your Diet

Zinc is a trace mineral and is needed for many important functions in the body. Zinc is not stored in the cells of the body, so it is needed in small amounts consistently. Benefits of zinc are: shorter duration of the common cold, good hair, skin and nails, prevention of age related macular degeneration, help in regulating blood glucose, keeps your immune system strong, and may stabilize cognition according to a six month study in Florida on Alzheimer’s patients.

I reversed a zinc deficiency by adding whole foods containing zinc daily into my diet using food as medicine. When I retested three months later, my zinc levels were normal, and my hair was growing thicker again. Once I started eating the zinc containing foods, I found I craved them and couldn’t get enough for a while. This was most likely my body’s way of saying “Yes! Thank you for listening!”

Those at a greater risk of zinc deficiency are those with gastrointestinal disorders (my case), a vegetarian diet, large iron supplementation, diabetes, chronic diarrhea, and liver or kidney disorders. However it is becoming more common to have mild zinc deficiency world wide due to soil depletion.

According to studies, low level zinc deficiencies are on the rise in the world. Signs you may be deficient in zinc are:

Poor Memory

Brain Fog

Hair Loss

Vision Degeneration

Slow Wound Healing

Weakened Immune System (frequent colds for example)

White Spots on Fingernails

I don’t recommend supplementing with zinc unless you get tested for deficiency and work with a practitioner. However, eating a diet including foods containing great levels of zinc in a whole food form can be very beneficial to preventing or correcting a mild zinc deficiency. Whole foods that are a zinc rich are:

Oysters

Pumpkin Seeds (I use these) (One of the Best Plant Sources of Zinc)

Lamb

Tahini (Sesame Seed Butter also a good source of calcium)

Dark Chocolate (Ya!) Keep it at least 70% Dark or else you are getting too much sugar! I eat Alter Eco Dark Blackout Organic Chocolate that is 85% Cacao and it is melty on the tongue and yummy!

Almonds

Cashews

Chickpeas

Lobster

Beef

Pork

Chicken (Dark Meat)

Yogurt

Cheese (such as cheddar and Swiss)

Here are some delicious recipes you can make at home that are good sources of zinc!

References:

Discovery of Human Zinc Deficiency: It’s Impact on Human Health and Disease

The Emerging Role for Zinc in Depression and Psychosis

Zinc Deficiency Associated with Hypothyroidism: An Overlooked Cause of Severe Alopecia

A 3-Month Randomized, Double-Blind, Placebo-Controlled Study Evaluating the Ability of an Extra-Strength Marine Protein Supplement to Promote Hair Growth and Decrease Shedding in Women with Self-Perceived Thinning Hair

Zinc Fact Sheet for Health Professionals NIH

Disclaimer: This medical information is not advice and should not be treated as such. Consult your doctor before taking any supplements or vitamins. The medical information on this website is provided without any representations or warranties, express or implied. You must not rely on the information on my website as an alternative to medical advice from your doctor. If you have any specific questions about any medical matter, you should consult your doctor. If you think you may be suffering from any medical condition, you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice or discontinue medical treatment because of information on this website.

Grain Free Peach Cobbler

Grain Free Peach Cobbler on a Spoon

The peaches are fresh, juicy, ripe, and begging to be baked into something with cinnamon and nutmeg. There is nothing like peach season for eating peaches! They are at their most excellent and not to be missed! Peaches are sweet juicy pleasures, but they also are packed with health benefits and a broad range of nutrients!

The fiber in peaches helps keep you regular, they are rich in ascorbic acid and zinc (which also has anti-aging properties) to aid your immune system, rich in vitamin C and flavonoids for healthy skin, and contain the carotenoids lutein and zeaxanthin for eye health.

The batter for the cobbler features coconut flour, pastured eggs and natural maple syrup as the sweetener.

Grain Free Peach Cobbler

Grain Free Peach Cobbler

Preheat your oven to 350° degrees. Grease a 8″ x 8″ square pan with coconut oil.

Ingredients for Filling:

4 cups of peaches, peeled, pitted and sliced (about 4 peaches)

1/4 Cup of Maple Syrup (I used local)

2 Tablespoons of Lemon Juice (fresh squeezed)

1/2 Teaspoon of Cinnamon

1/4 Teaspoon of Nutmeg

1/8 Teaspoon of Sea Salt

Toss the peaches and filling ingredients together in a bowl, and set aside to let them start releasing some of their juices.

Ingredients for Cobbler Topping:

1/3 Cup of Coconut Flour (I use this brand) scooped and leveled, it makes a big difference with coconut flour how it is measured!

1/3 Cup of Coconut Milk

2 Tablespoons of Melted Coconut Oil

3 Pastured Eggs

1/4 Cup of Applesauce (no sugar added)

1 Teaspoon of Vanilla Extract (gluten free here)

1/2 Teaspoon of Fresh Squeezed Lemon Juice

1/2 Teaspoon of Baking Soda

1/4 Teaspoon of Cinnamon, plus more for sprinkling the top before baking

Directions:

In a medium mixing bowl, add the eggs and beat with an electric hand mixer until frothy. Add your coconut milk and beat. Slowly pour in the melted coconut oil while beating. Add the applesauce, vanilla extract and lemon juice and blend. Sift together the coconut flour, cinnamon and baking soda. Add it to the egg mixture, and mix with the electric mixer for one minute. It will thicken.

After mixing up the cobbler topping, pour your peach filling into the prepared 8″ x 8″ square pan. Dollop the cobbler batter on top as desired and sprinkle with some additional cinnamon, about 1/4 teaspoon, no need to be perfect with this, just a pinch or so though.

Bake in your preheated oven for 30 minutes. The peaches should be bubbling and the cobbler topping golden brown. Remove from the oven, and cool slightly before serving warm. You can also reheat any leftover cobbler quickly in the microwave if you want to eat it warm.

Sliced Peaches in Pan for Grain Free Cobbler

Peach Cobbler Filling

Batter on Peaches for Baking a Grain Free Cobbler

Ready to Bake above.

Serves Six

Enjoy!

Sandra

*Affiliate Link – I receive a very small commission (cents) when you purchase products I recommend through my Amazon links. I use these products myself and never recommend anything I haven’t tried and use regularly. The small commission helps me keep my blog up, so if you have enjoyed my posts and recipes, I appreciate your support. You don’t pay any extra for your products. Thank you.🙂

Free Printable Farmer’s Market Guide!

Farmer's Market Shopping

Good Morning!

Did you have a fun Memorial Day weekend? I had a blast! It was so nice to relax and play, with no obligations or “to do” list! We visited our farmer’s market this weekend. I love the beginning of growing season and all the local produce bursting with nutrition and so fresh! It is also a great outing and sense of community while you support local growers. Here is your free guide! Compliments of me and Institute for Integrative Nutrition, the school where I graduated as a Health Coach!

Just click the guide below, and you will have a free PDF printout you can take with you and refer to! There is also a free recipe and other health tips using Farm Market finds!

Farmers Market Guide

Enjoy your day!

Sandra Shields, Certified Health Coach

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!

Gluten Free Coconut Flour Blueberry Muffins

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!

Coconut Flour Blueberry Muffins

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

Blueberry Muffin.JPG

Coconut Flour Blueberry Muffins Hot From the Oven

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

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 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!