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...I feel thinner in the middle...dare I say?

The caffeine withdrawal is over and not taking afternoon naps anymore and feeling loaded with energy and a sense of contentment. Just a slight smile on my face all day. I am much nicer to people, things get done easily, and the day just seems to go by nicely.

I am loving this program and working with you. So great!!!

Craving Attack Chocolate Pudding

Chocolate cravings should not be taken lightly. The trick is to find the purest, healthiest way to address them. This creamy pudding will nourish you with dark chocolate and omega-3 fatty acid-rich coconut oil and raw almond butter.

¼ cup raw, creamy almond butter
¼ cup organic medjool dates, pitted
¼ cup raw cacao powder
1 ripe banana
1 tablespoon pure coconut oil (can be solid)
1 teaspoon vanilla
Pinch pink Himalayan sea salt
1/8 cup water (add in stages to get desired consistency)

Combine ingredients in a food processor and process until smooth. Serve with fresh berries. Serves 4.

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Superfood Power Bars

These bars are delicious and super satisfying…but they need to be kept in the freezer to stay in “bar” shape. If you travel with them in a ziplock back they will break apart but taste the same. Your hands will get messy making them. Have fun!

½ cup almonds
½ cup walnuts
½ cup pecans
½ cup cashews
½ cup pumpkin seeds
*note: all the nuts and seeds above should be raw and unsalted
½ cup raw cacao nibs
½ cup goji berries
¼ cup shredded coconut flakes (no sugar – check label!)
2 tablespoons raw cacao powder
4 tablespoons of honey (raw and local is best)
1 cup organic medjool dates, pits removed and firmly packed
¼ teaspoon Himalayan sea salt
¼ teaspoon cinnamon

Process the raw cocao powder, the honey and the medjool dates in the bowl of a food processor until creamy, periodically scraping down the sides of the bowl. Roughly chop the nuts by placing them in a plastic ziplock bag and crushing them with the flat side of a meat tenderizer or the back of metal spoon. Blend in a large bowl by hand all the remaining ingredients, including the chocolate mixture. Spread in one flat layer onto a 9×13 inch pan. You will need to rub your hands with olive oil so you can press the mixture down into the pan evenly without it sticking to your fingers. Chill in the freezer for at least 6 hours. Remove the pan, score and then cut into bar size pieces. Return the bars to the freezer in an air-tight container until ready to serve.

Makes 8-10 bars.


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Creamy Peanut Butter Banana Smooothie

My friend Adrienne introduced me to this delicious smoothie. It’s pure heaven, creamy and dreamy. Make sure to look for peanut butter which contains only peanuts and salt. Leave the sugar and palm oil behind and never look back. I like the brands The Peanut Butter Company and Crazy Richard’s (in the photo). For a great Omega-3 fatty acid boost add a tablespoon of ground Chia seeds from Navitas Naturals. The powder will not affect the taste so as long as friends and family don’t see you adding it they will love the smoothie and never know!

1 cup unsweetened almond, hazelnut or rice milk
1 frozen banana (see tip below)
1 tablespoon all natural peanut butter (check the label – no sugar or palm oil)
1 tablespoon ground chia seed powder

Combine all ingredients in a blender and blend until smooth. You can add a handful of ice to make a thicker and colder smoothie. Makes 12 ounces (1 large serving).

Frozen bananas add instant creaminess. The easiest way to use them is to peel ripe bananas and then break each banana into 6 equal size pieces. Put all the chunks into a ziplock bag and then straight into the freezer. The bananas will keep this way for 2-3 weeks. When you use them in your smoothies you will remember, 6 chunks = 1 whole banana.

Almonds have more nutritional value than peanuts so for an upgrade you can substitute 100% pure almond butter for the peanut butter.

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Healthy Snack

Kale Chips

A superfood snack rich in antioxidants and phytonutrients. I make these all the time and my kids love them!

1 bunch of curly kale – washed, stalks removed and torn into large pieces
2 tablespoons extra virgin olive oil
1/2 teaspoon kosher salt

Preheat oven to 400 degrees.
In a bowl massage the kale with the olive oil, coating completely. Don’t overdo the oil (see below). The leaves will turn a glossy dark green. Spread the kale out in one layer onto a shallow baking or cookie sheet, sprinkle with the salt and bake for 3-5 minutes or until the leaves start to sizzle turn a bit brown on the edges. Keep an eye on the kale – it can burn quickly. Toss the kale pieces with tongs periodically every 2-3 minutes and continue baking for another 15 minutes total. Remove, let cool to crisp and serve.

I’ve learned a few tricks along the way to make these super light and crispy:

1. After washing the kale and tearing into pieces, make sure it’s completely dry by either using a salad spinner or paper towels

2. Use less oil than you think you need – massaging the oil into the leaves makes a little oil go a long way.

3. Make use of your tongs. They are perfect for tossing the kale – and you will need to toss in order to crisp the leaves evenly.

4. Put your oven rack in the middle and then raise it one level so it’s slightly above the exact middle.

The New York Times just posted their own version of this delicious treat. Check it out here: Crispy Kale Chips with Chili & Lime.

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I’m a Certified Diet and Lifestyle Coach. I coach active men and women who are ready to feel better and take control of their health by embracing whole foods and finding balance in all areas of their lives. My specialties include healthy cooking classes utilizing local, organic, sustainable ingredients and meal plans which address food allergies, sensitivities and special diets.

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Healthy Cooking

Wednesdays from 11:00-1:00
Class Dates:
October 15, 29
November 19

Learn how to prepare delicious and nutritious meals the whole family will love. Every class will include a smoothie, salad, main course and dessert. Recipes and lunch included.

Raw Vegan 101

Wednesdays from 11:00-1:00
Class Dates:
October 22
November 5

In these classes we will cover a variety of raw vegan green juices, smoothies and salads designed for optimal health and cleansing. Recipes and lunch included.