Tag Archives: Healthy Eating

Fresh Tomato Spaghetti Sauce: A Versatile and Delicious Recipe

September 3, 2024
Sandra Shields, Healthy Food and Wellness Blogger, Health Coach, Balanced Living, Clean Beauty Consultant
4 comments
Clean Eating, Digestive Health, Fresh Tomato Recipes, Fresh Tomato Spaghetti Sauce, Gluten Free, Grain Free, Healthy Eating, Healthy Sauce, Keto Friendly, Low Carb, low fodmap option, Nutrient Dense Food, Real Food, Sam Eats Her Nutrients, Versatile Sauce, Whole Foods

Hello! Can you believe how fast Summer went by? We still have plenty of gorgeous weather coming our way in September, and my tomato plants are producing like they are on steroids. I made the most delicious spaghetti sauce with them, and I wanted to share the recipe, because it is incredibly delicious, and a great way to take advantage of all the benefits tomatoes offer and use the bounty of fresh tomatoes. Fresh tomatoes are delicious, but when you are growing them, they are quite a bit like zucchini in their abundance when they start ripening. I don’t like to waste food, and the tomatoes need a good recipe. Now I’m a girl who loves a yummy sauce not just for pasta and spaghetti, this sauce is so good over vegetables, lentils, polenta, zoodles, and more. I have two options for you too. You can make it meatless, or as a last step in the recipe, you can add ground pork, sausage, beef, chicken or turkey.

Fresh Tomato Spaghetti Sauce: A Versatile and Delicious Recipe

In this recipe I removed the skins from the tomatoes, but left the seeds. I have a variety of tomatoes, and you use what you have. If you don’t grow your own garden, you can get fresh tomatoes at a local farmers market and produce stands. Trust me, it’s worth it.

I’d love to hear what fresh produce you have enjoyed most over the last few months in the comments. It has been a very busy season here, and the Summer was wonderful and fleeting. I tried to soak up as much outdoor activities and sunshine as possible. My son got married in August, and I had the pleasure of being in the company of my grandchildren quite a bit while they were off school. This included taking my granddaughter to swim lessons at the lake two days a week in the mornings. and taking all three of them boating and swimming. We’ve had lots of beach time and backyard BBQ’s, and I’m not quite ready to give it up! I will also be sharing this month another new recipe for a compounded butter using fresh basil that is a smart time saver that bumps up the zing factor. It is freezable into tablespoon pats! A delicious flavor boost!

So, enough gabbing, here is my recipe for Spaghetti Sauce using fresh tomatoes! But first here’s a photo of the sauce adding a combination of ground pork and beef. The hands on time for this sauce is about 45 minutes. It simmers for a few hours, and you just need to stir it a few times.

Spaghetti Sauce Using Fresh Tomatoes

Ingredients:

3 Pounds of Fresh Tomatoes

5 Cloves of Garlic (Peeled and Smashed) Low FodMap Option substitute 3 Tablespoons of Garlic Infused Olive Oil)

2 Tablespoons of Olive Oil (if you are making Low FodMap, this would be part of the garlic oil above.)

8 Ounces of Tomato Paste (I like this organic brand.)

4 Cups of Water

1 Tablespoon of Dried Parsley

1 Tablespoon of Dried Oregano

1 Teaspoon of Dried Basil

1 Bay Leaf

2 Teaspoons of Salt of Choice (I used Himalayan Pink Salt here. I like that you get trace minerals in this salt)

Ground Pepper to taste.

To begin this recipe we need peeled tomatoes. It is very easy to do with a pot of boiling water. The skins slip right off after plunging them in the water for 3 minutes. Bring a large stock pot up to a rolling boil. Add a tablespoon of salt. Now, carefully add half of your tomatoes into the boiling water and set a timer for 3 minutes (Alexa is my best friend). After the time is up, remove the tomatoes to a bowl with a mesh strainer and cool slightly. Meanwhile, add the remaining tomatoes to the boiling pot and set a timer. When the tomatoes are cool enough to handle, slip off the skins using a knife when necessary for the little bits that stick and remove the core. Slice the tomatoes in half. There is not a lot of chopping here. They will deconstruct with the cooking….easy! After all the tomatoes are peeled and halved. Prepare a large saucepan (I love my Martha Stewart Red Dutch Oven. It is heavy and built for a long simmer.)

Add the olive oil to the Dutch oven, and turn the burner on medium high. Peel and smash your garlic cloves. Leave them whole. They will infuse the sauce as it simmers. Add them to the just hot oil and cook until they are fragrant, about one minute. Now, add in your prepared tomatoes and the rest of the ingredients, including the tomato paste and 4 cups of water. Bring the sauce to a boil, then turn it to a low simmer and simmer uncovered for 2 to 3 1/2 hours. When the sauce is getting to be a nice thick consistency, it is ready. Taste it for salt and pepper. If you want to add ground meat, now is the time to saute your meat of choice and add it to the sauce. It is ready to serve over anything you want. It is so delicious! Enjoy. It’s a very good thing!

Farmhouse Fennel and Zucchini Frittata with Chicken Apple Sausages & Beautycounter Clean Skincare Holiday Sets Are Here!

Farmhouse Fennel and Zucchini Frittata with Chicken Apple Sausages

Eggs in a skillet with loads of delicious ingredients! Frittatas are the perfect way to use your vegetables, cheese and proteins in the fridge and reduce food waste. They are an easy, all in one skillet to oven meal that makes weeknight dinners easier. I think you are going to love this recipe for Fennel and Zucchini Frittata with fully cooked Chicken Apple Sausages. It’s one pan cooking, and an all in one meal. This would be good with a crisp green side salad. I made it in a heavy cast iron skillet with a ceramic coating inside called ‘The Always Pan’. You will need an approximately 10 1/2 inch skillet for this recipe that is oven safe up to 400 degrees F. If you use a larger skillet, that’s perfectly fine. Just shorten your baking time.

It seems like I am always creating main dish recipes that are fairly quick. That’s because I feel the stress of getting dinner on the table for a family every night, and I think chances are you do too. I like to make homemade meals as much as I can, because they are healthier, and the bonus leftovers help pack lunches the next day. This Frittata is also a great breakfast choice!

You can use this frittata recipe as a template, and substitute equal amounts of other veggies that you have on hand instead too. Frittatas are very versatile, which is another bonus about them. Other suggestions are green, red or yellow peppers, leeks, spinach, kale, mushrooms, broccoli and asparagus.

Here’s how to make it!

Farmhouse Fennel and Zucchini Frittata with Chicken Apple Sausages

Preheat your oven to 400 degrees F.

Ingredients:

12 Large Eggs

1 Large Fennel Bulb, diced

1 Medium Yellow Onion, diced

1 Medium Zucchini, diced

1/2 Cup of Grated Parmesan Cheese

1 cup of Grated Irish Aged Cheddar Cheese (I like Kerrygold)

1 Package of Chicken Apple Sausages, or Another Chicken Sausage you like that is Fully Cooked (I used Butcher Box Sausages)

1/4 Cup of Milk of Choice

2 Tablespoon of Garlic Infused Olive Oil

2 Tablespoons of Butter of Ghee

1 1/2 Teaspoons of Sea Salt of Pink Salt

1 Teaspoon of Black Pepper

Directions: In your oven safe skillet, add the olive oil and butter or ghee. Chop your fennel, onion and zucchini. Add the fennel and onion to the skillet after the fat has melted and the skillet is hot along with 1/2 teaspoon of salt. Sautee these two vegetables, stirring occasionally until they are becoming tender. Then, add the chopped zucchini and another 1/2 teaspoon of salt and 1/2 teaspoon of black pepper, and cook for five more minutes. Meanwhile, whisk the eggs in a large bowl, add the milk to the eggs, the remaining 1/2 teaspoon of salt and pepper, and fold in the cheese, reserving about 1/4 cup for the top. Smooth the vegetables in the skillet into an even layer. Slice your sausages, and place them in an even layer on top of the sauteed vegetables. Now, gently pour the egg and cheese mixture over the sausages, and sprinkle with the rest of the cheese.

Place a baking pan under your skillet to catch any possible drips, and transfer it to your preheated 400 degree F. oven. Bake until golden and puffy and set in the center for 30 to 40 minutes.

This recipes makes 4 large servings or 6 regular serving

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Buffalo Chicken and Ranch Oven Hashbrowns

The official days of Fall are almost here, and it is September, even though it has been pretty darn hot and humid, even up here in Northern Michigan! But that hasn’t stopped me from decorating my home for fall and dreaming up some new recipes for the crisp days coming when the football games start, kids are back to school, it gets more hectic, and we start craving hearty foods and always lots of flavor!

I don’t know about you, but I love a good hashbrown. But, they take so long to make and can be tricky on the stovetop, and by tricky, I mean, you can’t walk away from them. Buffalo chicken, potatoes and ranch all are crave worthy ingredients, and I thought, why not make a recipe using all these delicious foods that I can make quickly. Let’s face it, we are almost all juggling so much nowadays. Some days I feel like my whole day is a race, yet I am responsible for feeding an equally busy, hungry family, and I still want them to tell me how yummy it is. I have never been a “Grab it and Growl person”. My husband had that a lot growing up, and no disrespect to any loving mom. We all want good things for our children. I’m just an overachiever in that department and always have been having been trained by a mom who did mostly scratch cooking.

This recipe uses real food ingredients, and I added a shortcut! You can use a store bought quality rotisserie chicken as an option. (Make sure it’s gluten free if you are eating g/f.) They are very easy to find anymore, and it makes this recipe super quick. Also, if you have an Instant Pot, you can cook a whole seasoned yourself chicken in there during the day and have it ready and warm at dinner and just need to take it off the bone. Or…… cook the chicken the day before, debone and shred it for making this recipe the next day. Didn’t I tell you I have options for ya? I get it! Some days are crazy. I’m right there with you. But, there is nothing better on a crazy day than to make this feel good recipe! I even had leftovers for lunch the next day.

Let’s make Buffalo Chicken and Ranch Oven Hashbrowns!!

Buffalo Chicken and Ranch Oven Hashbrowns

Ingredients:

1 Whole Roasted Chicken, deboned and shredded (however you like to make it. Mine was in the Instant Pot seasoned with salt and pepper)

2 Pounds of Frozen Hashbrowns (I use Cascadian Farms 1 lb bags. I order from Thrive Market here.)

1 Medium Chopped Yellow Onion (omit if Low FodMap and substitute 1 Tablespoon of Garlic Olive Oil for 1 Tablespoon of Ghee)

4 ounces of Romano Cheese, shredded finely

4 Ounces of Asiago Cheese, shredded finely

3 Tablespoons of Butter or Ghee

1/2 Teaspoon of Onion Powder (omit if Low FodMap)

1/2 Teaspoon of Sea Salt

1/2 Teaspoon of Black Pepper

For the Sauce:

1/4 Cup of Frank’s Hot Sauce

4 Tablespoons of Butter or Ghee

1 Tablespoon of Apple Cider Vinegar

4 Tablespoons of Honey

I use my recipe for Won’t Miss a Think Ranch here. Make this or use your favorite clean ranch dressing.

Fresh minced parsley and basil for the top (optional) plus more hot sauce to drizzle on top if you like extra heat.

Directions:

Shred your chicken. Melt the buffalo sauce ingredients in a saucepan, and pour over the chicken and toss to coat it evenly. Set aside.

Preheat your oven to 400 degrees F. Let’s make the easy, crispy and absolutely delicious sheet pan hashbrowns in the oven. I’m getting excited now! 😉 In a large bowl, break up the frozen hash browns with your hands. If they are really frozen, you can use a meat pounder. Isn’t it convenient these are made from frozen and you don’t have to thaw them first? I love that for convenience. Add 3 Tablespoons of melted butter to the hashbrowns along with a medium chopped onion, the onion powder, Romano and Asiago cheeses, salt and pepper. Toss to coat thoroughly. Lay out a large rimmed baking sheet, grease it lightly and then lay a piece of parchment paper on top. Pour your hashbrowns onto the sheet pan and press them firmly down in one even layer. Bake the hashbrowns on the top shelf of your oven for 40 minutes until golden brown with crispy edges. Make sure to check them after 35 minutes as every oven is slightly different. You can make just the hashbrowns too!

When the hashbrowns are golden brown and crispy, pull them out of the oven. Make sure your buffalo chicken is still warm. If not, reheat it in the microwave. Now, dollop the shredded buffalo chicken on top the the hashbrowns as shown, drizzle with ranch and sprinkle with fresh minced parsley and basil and extra hot sauce if desired.

Take it to the table and serve it cut into squares with a large spatula! Can I say yum? It’s so good. I like to serve it with more veggies on the side and a leafy green salad.

Chicken Enchilada Casserole, Gluten Free, Grain Free, Low Carb

My first introduction to chicken enchilada casserole was in high school when I went over to my friend Kristy’s house, and her mom made it for dinner. I was also taught how to properly eat a whole artichoke at that time. Amazing! The casserole was absolutely delicious, and I took the recipe home with me and gave it to my mom to make (who was an excellent cook) as well.

At that time I didn’t have a clue what gluten, gluten sensitivity or celiac was. We tried to eat healthy, and also had our share of Oreos and Nutter Butters in the cookie drawer, and it being the 70’s, I was envious of the kids who got to eat tv dinners. Ha! I completely didn’t know how lucky I was to have a mom who cooked most everything from scratch and fed us plenty of garden vegetables that my dad (Pop) grew with his very capable hands, lovingly adding compost, leaves and other garden amenities every year to make the soil fertile and very black.

But I digress, this is about Chicken Enchilada Casserole that is something to brag about and be appreciated by those who partake of it. This casserole is a healthy version of a casserole I loved that also happens to be gluten and grain free. A little secret…cashew based sauces are a creamy alternative to cream cheese.

Chicken Enchilada Casserole

Ingredients:

8 cups of chopped, cooked bone in chicken thighs

1 Cup of Gluten Free Enchilada Sauce (I used this brand)

2 Tablespoons of Chopped Green Chilies (I used a gluten free brand from the grocery store)

1 Tablespoon of Taco Seasoning (I used this brand which is gluten free and no fillers and delicious)

1 Cup of Shredded Sharp Cheddar Cheese (for the top)

1 Cup of Plain Greek Yogurt

Salt and Pepper for the Chicken to Taste

My Recipe for Dairy “Cheese” Sauce here:

Dairy Free Cheese Sauce:

1 Cup of Raw Cashews soaked in 4 cups of water for 4 hours, then rinsed and drained)

1 Red Bell Pepper, seeded

1/4 Cup of Fresh Squeezed Lemon Juice

1 Tablespoon of Nutritional Yeast

1 Teaspoon of Ground Tumeric

1/2 Teaspoon of Onion Powder

1/4 Teaspoon of Salt

Directions:

Soak your cashews. You can also do this in the refrigerator overnight.

Preheat your oven to 400 degrees F. Lay out your bone in skin on chicken thighs in a single layer. Sprinkle with salt and pepper, and roast in the oven for 40 minutes. Remove the chicken from the oven and set aside to cool.

Reduce the oven temperature to 350 degrees F.

While the chicken cools a little, drain and rinse your soaked cashews. Blend up your sauce using the soaked cashews (we soak them to soften them and get them really, really creamy).

In a high speed blender, add the cashews and all the Cheese Sauce ingredients, and using your plunger blend it on high until it is completely combined and very creamy.

Remove the bones from the thighs, and chop them into bite sized pieces. Put them in a big mixing bowl, and add in your cashew cheese sauce you just blended and the rest of the ingredients except the shredded sharp cheddar cheese, and combine using a rubber spatula. Grease a large casserole dish, and put your chicken enchilada mixture in to the dish. Spread evenly.

Sprinkle the shredded sharp cheddar cheese on top, and bake for 30 minutes until the sides are bubbly. If you’d like, you can refrigerate it to bake later, just increase the baking time to 45 minutes.

Enjoy!

Fruit and Quinoa Granola, Gluten Free, Dairy Free

Guess what makes really great granola other than oats? Quinoa Flakes!

As someone who cross reacts to gluten when eating gluten free oats, quinoa flakes have been a very happy discovery! It can be substituted anywhere oats are called for.

This is a healthy granola recipe that is made with three kinds of dried fruit. I’ve included dried blueberries, raisins and turkish figs in this recipe.

It is sweetened with maple syrup, and the fat used is heart healthy olive oil. I added a touch of warming cozy cinnamon.

How do you like to eat granola? I like it as a yogurt topping and just plain by the handful.

Fruit & Quinoa Granola, Gluten Free, Dairy Free

Preheat your oven to 350 degrees F.

Ingredients:

3 Cups of Quinoa Flakes (my go to gluten free brand)

1/3 Cup of Pure Maple Syrup

1/4 Cup of good Olive Oil

1/2 Teaspoon of Ground Cinnamon

1/8 Teaspoon of Salt

1/2 Cup of Turkish Figs, diced

1/3 Cup of Dried Blueberries

1/3 Cup of Raisins

Directions:

Spread your quinoa flakes in an even layer on a baking sheet, and toast for 8 minutes stirring half way through.

Remove quinoa flakes from the oven and place them in a large mixing bowl.

Heat the maple syrup, olive oil, cinnamon and salt over medium high heat to a rolling boil. Pour the hot mixture over the bowl of toasted quinoa flakes, and stir until evenly and thoroughly coated.

Spread the granola on a parchment lined baking sheet, and bake in the oven for 18 minutes, stirring half way through after 9 minutes.

Remove the granola from the oven and stir in the dried fruit.

Cool completely on the baking sheet before storing in an airtight container.

This will keep for at least a week at room temperature.

Resistance to Healthy Eating Goals from Family and Friends

Don’t Let Family and Friend’s Resistance of Your Healthy Eating Goals Sabotage You.
I’ve been there. Change is hard no matter what it is. Humans do not like to be uncomfortable, and change disrupts the apple cart.
Psychological analysis of why someone you care about is so upset by what You choose to put in your mouth is written about a lot, but the truth is there is an array of reasons depending on the relationship.
What you eat and how it will make You feel about yourself, your energy, your health, your looks, your vitality, your pain, your future ultimately affects you!

Food is such a hot button, and it draws the lines between friends and family and cuts loose a slew of judgement and opinions on both sides.

So what are the facts?

Healthy Eating and choosing foods that support your body and well being will make you:

Less Bloated
Mentally Sharper
More Energetic
Leaner with more Muscle Mass
Create Healthier Cells Going Forward
Give You the best form of Whole Food Nutrients
A Better Chance of Dying of Old Age
Blood Sugar Regulation
Supportive of the Health of the Next Generation through example
Better Mood
Glowing Skin

I’m interested. What have you found to be the biggest challenge socially or with family that keeps you stuck eating food that really doesn’t serve you?

I always love to hear from you!

Sandra Shields, Health Coach

Chocolate Covered Banana Pops 3 Ways! Chocolate Raspberry, Toasted Coconut and Pecan!

Banana Pops on a tray and napkins Banana Pops are a delicious healthy treat that you can make at home! They are beautiful and perfect for cravings! Seriously good!

Chocolate Covered Banana Pops on a stick

Kids love these too. Roll them in their favorite toppings, and if they are picky, make them plain dipped chocolate.

Yummy Yummy Banana Pops

There is a vast amount of toppings that you can roll these in, so go with your favorites. But I have to say, these three varieties are Very, Very delicious.

Chocolate Dipped Banana Pops on a cookie sheet

The raspberry has that tart flavor that contrasts beautifully with the dark chocolate cashew butter coating.

Raspberry Banana Pop

The toasted coconut is crunchy and delightful on the outside. Yum!

Chocolate Banana Pop with Toasted Coconut

If you love nuts on your hot fudge sundaes or in your ice cream, then the pecan version is yours!

I also combined the pecans and raspberries and pecans and coconut in some of the banana pops!

Yummy Yummy Banana Pops

Why not make a variety batch to please everyone?

Banana Pops 5

Super simple, fun and easy to make, you can definitely include the kids in making these!

Chocolate Covered Banana Pops 3 Ways

Ingredients:

5 yellow bananas (not too ripe, yellow with no brown spots)

9 oz. of Dark Chocolate Chips (I used this allergy free kind)

1/3 Cup of Cashew Butter (I used this Maple Sweetened brand)

1/2 Teaspoon of Pure Vanilla Extract

2/3 Cup of Toasted Unsweetened Coconut Flakes (like these)

2/3 Cup of Crushed Freeze Dried Raspberries (I used this organic brand)

2/3 Cup of Chopped Pecans

Popsicle Sticks

Directions:

Slice your bananas into equal thirds, and insert a Popsicle stick halfway into one end. Prepare a parchment lined baking sheet or two.

If you bought pre-toasted coconut flakes, crush them slightly with your hands, and place them onto a salad sized plate. If you would like to toast your own. Place unsweetened coconut flakes onto a cookie sheet, and toast them in a 350° oven for ten minutes, stirring once. Cool then crush.

Blitz your freeze dried raspberries in a mini food processor, or put them in a ziplock bag and crush them with a rolling pin.

Chop your pecans. Put all your toppings on individual salad plates in a row.

Melt the Chocolate Chips, Cashew Butter and Vanilla Extract together in a double broiler, stirring to combine.

After the chocolate mixture has melted and is stirred until creamy, set the pan in a row like this: bananas, melted chocolate, toppings, parchment lined cookie sheet.

Dip your bananas 3/4 of the way into the melted chocolate. Let the excess drip off. Then, roll in the topping of your choice. Set the dipped and rolled bananas on the parchment lined cookie sheet.

When all your bananas are dipped, place them into the freezer for one hour. They are ready to eat. Store the bananas in an airtight container in the freezer.

Makes 15 Banana Pops

Chocolate Covered Banana Pops 3 Ways! A healthy frozen treat with melted dark chocolate and cashew butter. These are dipped and rolled in toppings. Dairy and Gluten Free!

*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! 🙂

Embracing and Feeling Good In Your Body

Package You Come In

The number one most important thing about your body is how you feel in your body! Having energy, feeling alive and excited when you wake up, being healthy, and being able to do what you would like, because you feel good inside and out. Take care of your package so it can take care of you. Your body loves you and wants you to feel good, so treat it well!

Some things I’ve learned about my body is:

1 – The perfect body is all in they eye of the beholder

2 – You can be skinny and unhealthy and also the opposite.

3 – Feeling good inside your body has a lot to do with what you eat as well as your mindset.

4. How your clothes fit does matter and affect how you feel about your body.

5. What you eat you crave. Processed junk food or healthy whole food. Your palate will change for the worse or the better.

6. Whole, real food gives you energy and supports a healthy body.

7. We are all unique individuals, and all healthy foods may not be right for you, so you need to listen to your body and eat the ones that agree with you. This doesn’t include junk food however.

Enjoy your day!

Sandra Shields, Health Coach

Eat Seven Servings Plus of Vegetables a Day and Notice the Difference!

Benefits of Eating Broccoli

Good Morning Everyone!
Are you getting your veggies in every day? I challenge you to eat at least seven servings of vegetables daily! Yes, at least seven, and I prefer eleven. It isn’t as hard as you think! A serving is roughly 1 cup of raw vegetables, 1/2 cup of cooked, or 2 cups of raw, leafy greens. If the leafy greens are cooked, such as spinach, chard and kale, it shrinks considerably! The average person eats less than three servings daily of vegetables. That’s not enough nutrients for your body, and vitamin pills have their place, but they are never the same as real food working synergistically with your miraculous machine (your body). Look at all the benefits of broccoli alone! Here’s an example of getting those vegetables into your day in a variety of colors.
Breakfast – Throw some leafy greens into a fruit smoothie or the eggs you are scrambling. Be generous, and that’s two servings to jump start your day! Make a vegetable omelet. Add some vegetables from last night’s dinner to your breakfast on the side.
Lunch – Include a salad with your meal. It is filling, and you can get in at least three servings of vegetables. Think Tomatoes, Romaine, Shredded Carrot, Cucumbers, Onions, Peppers, Scallions, and how about some Basil?
Dinner – Make a deliberate decision to always serve three vegetables at dinner. This is easy in a stir fry, or a vegetable medley. Last night I made a quinoa shrimp bowl for the whole family. It had carrots, scallions, basil, broccoli, and zucchini in it. We also had a salad.

Here are a few recipes from my blog that are vegetable forward main dishes, and there are many more in the recipe index.

Bacon, Tomato and Basil Spaghetti Squash Casserole

Butternut Squash Lasagna

English Cottage Pie

Grilled Vegetables and Shrimp Toss

Below, I have a handy free Seasonal Produce Guide to help you out!

Seasonal Produce Guide

Find ways you like to cook and eat vegetables, and just do it! Over time, you will notice a huge difference in how you look and feel! Summer is one of the best times to meet this challenge. There is an abundance of fresh, local vegetables available. I want you to feel your best! So, I’m curious, how many servings are you guys getting on average a day? How do you eat them?
Enjoy your Wednesday!
Sandra Shields, Certified Health Coach