Posts filed under: Recipes

Happy Halloween!!!   Have Fun Educating and Inspiring Your Children! I do not share the excitement about Halloween that most Americans do.  It is likely because I did not grow up with the tradition in Brazil. The idea of buying or making a costume, getting dressed up, and going places to party for that drains my......
  Print Broccoli Cauliflower Slaw Prep Time 10 mins Total Time 10 mins   This recipe is simple, fast to prepare and super nutritious! Cruciferous veggies help us not only cleanse our bodies and minds but also fuel us with fiber, vitamins C, E, and K. It also offers phytonutrients that may reduce the risk of......
  Print Chocolate Smoothie Cook Time 5 mins Total Time 5 mins   This yummy recipe is loaded with magnesium, a mineral a large percentage of the population is deficient. This chocolate smoothie is fast to prepare, tasty, and includes all macronutrients to fill you up! Course: Breakfast, Dinner, Lunch Cuisine: American Servings: 2 Author:......
This was my first time making a gluten and dairy free lasagna. It came out amazingly tasty. I grew up eating my mom’s homemade lasagna for Christmas and often for New Year’s as well. She took pride made that big casserole. My guess is I gained 5 pounds during that one week every year. Plus,......
Print Coconut Chia Porridge Prep Time 10 mins Cook Time 8 hrs Total Time 8 hrs 10 mins   This is easy, fast, versatile, and nutrient dense breakfast, snack, lunch, or dinner. It is an anytime food for me.  Course: Breakfast Servings: 4 Author: Maria Horstmann, MBA, CPT, PNL1, IRC Ingredients 0.5 cup Chia Seeds......
Many people find themselves starving a couple of hours after drinking a smoothie. Does that resonate with you? Eating every two-three hours does not help you maintain a balanced blood sugar or allow your body burn fat. Have you taken a few minutes to evaluate your smoothie? Here are a few questions to get you started.......
Mmmm, nuts! Seeds! Grains! Legumes! These are like nature’s ready-made snacks just for us. These wonderful things come PACKED with nutrients and health properties that fit right into the diet of a healthy lifestyle. Nutrient Bioavailability of Nuts, Seeds, Grains, and Legumes But you can make them work even harder for you! Sometimes it’s difficult......
The photo I took of the salad, just before people get served, does not do justice. I made it for Christmas dinner and it was delish. People loved the made up dressing I made to go with it as well. Salads do not have to be boring and look the same. Dressings do not have......
I made this delish pumpkin and coconut pie last Thanksgiving. LOVED IT! Perfect for the holiday weekend. Pie Filling 2 cups pumpkin (can, no added sugar, organic is preferred) 3/4 cup unsweetened coconut milk (Silk is brand I use) 2 Tbls coconut sugar ¼ cup maple syrup pinch salt 1 tsp ground ginger 2 tsp......
What’s your favorite physical activity? Want to improve your ability to do daily activities and perform at your best? Are you concerned that your health and lifestyle might, soon if not already, get on your way of doing activities you love? What are you waiting for? Allow ‘things’ to get out control? Don’t let yourself down.......
Recipe Corner: Green Slaw with Thai Dressing  This recipe is full of nutrition. It delivers healthy carbs and protein from vegetables and healthy fats from coconut. Plus, cruciferous vegetables are natural detoxifiers. Meals like this will bump your energy, you feel nourished and light—refreshing meal for hot days.  Help your digestive system by taking a......
I made this recipe of zucchini bacon frittata with mushrooms, spinach and kale and loved it. If you like eggs and bacon, you and your family will not regret it. Nourishing and tasty food is great at anytime. I encourage you to think of the nutritional value of a meal or snack and how it......
Mexican Burrito Happy 5 de Mayo! If you are looking for a recipe for a healthy burrito, you found it here. This recipe offers great substitutes for rice, beans, and flour wrap. It will nourish four people or two people with leftovers. You can eat it naked or wrap it with collard green leaf, which......
This crock-pot broccoli soup never fails to taste amazingly good. It does not matter how I change it every time I make it. This soup is rich in healthy carbs, protein, fats, and micronutrients! If you know my wellness warrior story, you know I did ZERO cooking a few years ago. I was the queen......
It takes just a few minutes to slice and place plantains in dehydrator to make your own plantain chips. I like them cut very thin! Dehydrated green plantains or green bananas are great resistant starches and less sugar content compared to ripe ones. I recommend the very green ones! Ingredients: plantains. Dehydrate for 7 to......