Earthfood-Loaded Nachos

Although I’m not vegan, I made these nachos 100% plant-based because it was actually easier to do! Feel free to substitute ground turkey or grass-fed ground beef for the Walnut Taco Meat and Organic Valley sour cream for the coconut or cashew yogurt.

You may be tempted to use regular cheese, but I want to challenge your taste buds with the Sunflower “Cheese” Sauce recipe. Created by vegansandra.com, this simple and tasty dairy-free, plant-based “cheese” won’t make you feel bloated…and it’s full of real-food ingredients. 

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Earthfood-Loaded Nachos
Nachos for dinner?! Why not? Unlike those greasy nachos found at baseball concession stands across America, you can feel good about treating yourself to these bad (not really) boys.
Prep Time 20 minutes
Servings
servings
Ingredients
  • 3 big handfuls grain-free tortilla chips I like The Real Coconut brand of coconut flour chips or Siete brand cassava chips
  • 3/4-1 cup prepared Sunflower "Cheese" See 'Recipe Notes' below for the link to the recipe
  • 3/4 cup prepared Walnut Taco Meat See 'Recipe Notes' below for the link to the recipe
  • 1/2 large ripe avocado, peeled, seeded and diced
  • 1/2 cup diced tomatoes
  • 1/2 cup canned black or pinto beans, rinsed and drained
  • 1/4 cup sliced green onions
  • 1/4 cup sliced black olives, drained
  • salsa to taste
  • 1-2 dollops unsweetened coconut or cashew yogurt
Prep Time 20 minutes
Servings
servings
Ingredients
  • 3 big handfuls grain-free tortilla chips I like The Real Coconut brand of coconut flour chips or Siete brand cassava chips
  • 3/4-1 cup prepared Sunflower "Cheese" See 'Recipe Notes' below for the link to the recipe
  • 3/4 cup prepared Walnut Taco Meat See 'Recipe Notes' below for the link to the recipe
  • 1/2 large ripe avocado, peeled, seeded and diced
  • 1/2 cup diced tomatoes
  • 1/2 cup canned black or pinto beans, rinsed and drained
  • 1/4 cup sliced green onions
  • 1/4 cup sliced black olives, drained
  • salsa to taste
  • 1-2 dollops unsweetened coconut or cashew yogurt
Instructions
  1. On a platter or large plate, layer all ingredients in order listed above. Dig in!
Recipe Notes
  1. Click HERE  for coconut flour chips or  HERE  for cassava chips.
  2. Click  HERE for the Sunflower "Cheese" Sauce recipe! I used Bragg liquid aminos in place of soy sauce and avocado oil to saute the onions and garlic.
  3. Click HERE  for the "Walnut Taco Meat" recipe.
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The Truth Is: You Can’t Do This Alone!

January 29th, 2020 | no comments
Photo by Greg Rakozy on Unsplash

Photo by Greg Rakozy on Unsplash

 

CLICK HERE TO LISTEN TO TODAY’S POST!

 

Years ago, Oprah Winfrey interviewed a grieving mother whose adult son died after a long illness. She told the story of their final moments together, when she climbed into his bed as he took his last few breaths. Barely able to hear him, she placed her head on his chest as he said his last words:

 

“Oh Mom, it is all so simple. It’s so simple, Mom.” 

 

He then closed his eyes and died. 

 

What does it mean to live?

Have you ever stopped to ask yourself what it means to live?  Think about it for a second. Of course it all depends on your vantage point and life circumstances, but do any of these resonate with you?

To live means to:

  • Have experiences
  • Learn and grow
  • Love
  • Make a difference
  • Give back
  • Be fully present in the moment
  • Enjoy life to the fullest
  • Share my life
  • Struggle
  • Enter into a daily tennis match with food
  • Obsess over my food choices 
  • Count calories (or carbs, sugar grams, etc.)
  • Suffer disappointment 
  • Anticipate constant disappointment or misfortune (i.e. “I’m just waiting for the other shoe to drop” or “With my luck…”)
  • Go through the daily grind of life (which is often sarcastically referred to as “living the dream” or “time to make the donuts”)
  • Wander aimlessly until I die

You may resonate with a number of the above– there’s no right or wrong here– but if anything from struggle on down rang your little inner bell, I have this to say…

 

There has to be more to “living” than what we’ve been led to believe

I for one, refuse to believe we were put here to wander, struggle, suffer…and then die. There must be more. 

 

Even so, our struggles are quite real, aren’t they?

 

The truth is, you can change your reality in a red hot second simply by shifting the direction of your gaze. Instead of looking for the answers somewhere out there, turn inward and know that you are not alone- you never were and never will be. 

 

I’ve gotten to the point in my life where, when I find myself struggling in any area– be it my writing, health, or food (yes, I still struggle)– I take a breath to insert an intentional pause, and then I remind myself…

 

You are trying to do this alone Mel, that’s why you’re struggling!

 

And just as fresh life is breathed into my little lungs, a subtle sense of ease washes over me. And I am back to center. To wholeness. 

 

I can’t do this alone…and neither can you

Think about the last time you embarked on a path to healthier living. How long did it last? A week? Two weeks? A month? 

Then what happened? You fell off didn’t you? No…I’ll tell you exactly what happened:

You plugged along for a little while, using your human personality and imaginary human strength, then shit hit the fan and you found yourself elbow deep in the cookie jar after a stressful day at work. It was all downhill from there. Why? Because you tried to do it alone. 

Although this may be painful to hear, it can also be the most liberating thing you’ll ever hear. The truth is, I don’t care what diet you try or personal trainer/health coach you hire, they will all eventually fail you when you go at it alone. Sure you may never regain the weight, but you will most likely spend every remaining day of your life in a low-grade battle with food. That my friend is not living.  

 

Here’s where you may unsubscribe and decide I’m not for you (and that is totally OK)…

I’m done with treading lightly with my words, fearful I may offend someone. If you want me to be real-which, at this point in my life, I can be no other way–I must call out the invisible elephant of this dance called life. 

Why do we boogie through our days pretending that It doesn’t exist? I mean, we know It exists; we were born knowing…but then we forgot. Maybe we were supposed to forget. But it’s during the struggles of life when we are more willing than ever to turn towards It for strength. Sometimes we are forced. This is what happened to me after three long years of suffering with binge eating disorder.

But why do we have to wait for our life to be in the toilet in order to make this shift? 

We don’t!

 

So what exactly is It?

You already know the answer don’t you? 

The truth is, you hold within you, the seed of Life, of ultimate power and strength. Do you believe it? Or do you spend your days stuck in your ego-self, lamenting all of the things that went wrong yesterday? 

The simple truth is this: the degree to which you experience this Life and behold Its power, depends upon your belief not only in It, but that It is in you

 

Test it out for yourself

I promise you will have the opportunity to test this out today, probably within the next 15 minutes. So when you are faced with one of life’s little “roadblocks”… 

Stop…

Take a breath and turn inward…

Feel the power…

And know you are not alone. You never have been… and you never will be.

 

The truth is, it really is all so simple.

 

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Do You Expect Good Health?

December 15th, 2019 | no comments

Photo by Sasikan Ulevik on Unsplash

 

CLICK HERE TO LISTEN TO TODAY’S POST!

 

If you want to accomplish something, you must first expect it of yourself.

– Wayne Dyer

 

A few days ago we experienced a water main break on our street, and to repair it meant we would be without water for a few hours. No biggie…until you want to wash your hands. 

 

As each hour passed, my aggravation began to build. I took a breath, and in my usual contemplative fashion, proceeded to peel back the layers. What I discovered was that it boiled down to feelings of expectation. I expected water dammit, and the fact that I didn’t have it threw me into a frenzy. 

 

You know, it’s so easy for us to expect simple things like running water and electricity, yet when it vanishes we are taken aback and (some of us) immediately report our displeasure on social media with angry emojis. How dare a water main break, didn’t the water gods know I was just about to get dinner started? 

 

It’s silly when you think about it, but there’s a lesson built into this modern day, first-world problem. Let’s examine the idea of expectations, more specifically, the expectations you have for the health of your body.

 

Do you expect good health?

Do you believe good health is possible for you? Do you expect it? If not, perhaps that’s the reason you aren’t experiencing it.

 

Stay with me here because this isn’t just some feel-good mumbo jumbo. There’s some real science to back up the power of your mind to influence your health. It’s called epigenetics, or the study of external and environmental factors that turn your genes on and off, ultimately defining how your cells read those genes. 

 

This should fill you with hope and excitement, because perhaps for the first time in your life, you are being introduced to the very real idea that you are not a victim of your genetics.

 

And furthermore, just because everyone in the office has a nasty cold, doesn’t mean you have to catch it too. 

 

Mind over body

According to Dr. Bruce Lipton, cell biologist and author of The Biology of Belief:

Instead of the widely held, largely deterministic belief among biologists about genetics, namely that our genes “control” or “determine” us, it is rather the case that our genes respond to cues in their environment, such as one’s experience and perception of, or beliefs regarding your own life.

 

He goes on to say:

 

Your thoughts adjust the brain’s control of the blood, which in turn controls the fate of the cells … mind over body!

 

Do you realize what this means? If you aren’t experiencing the health that you deserve, you must change your mind and expect it!

So how does this translate into better health? A simple flip in perception will bring about subtle changes in how you live your life. 

 

For example, expecting a clean bill of health at your annual checkup will prompt you to make small, yet powerful choices in alignment with good health, such as taking a daily walk, drinking more water, and eating vegetables.

On the other hand, if you already have it in the cards that your blood pressure is going to be high, then why would you do anything to prevent it?

 

You won’t! 

 

Become a witness to your thoughts and beliefs

All I’m asking you to do is become a witness to your thoughts and see what you discover. Do you constantly expect the worst? Do you expect to get diabetes because your mother has it and, after all, it’s “in the genes”? 

 

Listen to the words you speak.

 

Do you bitch about every ache, pain, and sniffle to anyone who will listen? Or maybe you don’t even have a sniffle, but you totally expect it because Sally in the next cubicle is hacking up her left lung and you just know you’re going to catch whatever she’s got. 

By the way, please don’t be surprised when you catch Sally’s cold…after all, you were expecting it! 

 

This holiday season…give yourself the gift of positive expectations

It’s time to shake things up my love! How about rather than going down that same old tired rabbit hole of doom and gloom (which NEVER feels good), you begin expecting good things for your health (which ALWAYS feels good)?

 

How about practicing positive expectations so frequently that it becomes as natural as expecting water to trickle out of your faucet when you turn the handle? It’s not entitlement; it’s your birthright. 

 

Good health is a gift…

but to enjoy good health…

you must expect good health.

 

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Meals from Mel! Pan Seared Salmon + Everything Bagel Sweet Potatoes

December 6th, 2019 | no comments

 

This week’s Meals from Mel includes three of my favorite recipes: Pan Seared Salmon, Everything Bagel Sweet Potato Rounds, and Salted Buckeye Balls!

 

Don’t like salmon? You MUST try it seared…you may change that lovely mind of yours. It’s super easy to prepare, taking only 10 minutes to cook! 

 

The sweet potatoes are sprinkled with “everything bagel” seasoning, which gives them a savory flavor (reminiscent of a toasted “everything” bagel) along with a hint of sweet. 

 

Finally, the no-bake buckeye balls are an upgrade from your traditional recipe, which uses shortening, powdered sugar, and cheap peanut butter “spread” (ahem… Jif). They are plenty sweet and filled with better-for-you ingredients!

What are you waiting for? Dig in!

 

This week’s Meals from Mel:

  1. Main: Pan Seared Salmon 
    JUMP TO RECIPE
  2. Side: Everything Bagel Sweet Potato Rounds
    JUMP TO RECIPE
  3. Sweet: Salted Buckeye Balls
    JUMP TO RECIPE
Print Recipe
Pan Seared Salmon
Seared salmon creates a crispy bottom layer, sort of like a cross between a potato chip, bacon, and crispy fried chicken. Yeah...it's that good! And the best part: the skin is loaded with omega-3 fatty acids, which are good for brain and heart health.
Prep Time 5 minutes
Cook Time 8 minutes
Servings
6-ounce servings
Ingredients
  • 1 tbsp. avocado oil
  • 2 6-ounce salmon fillets wild or sustainable farm-raised, such as Verlasso salmon
  • 1 tbsp. Kerrygold butter, melted
  • 1 tsp. dried minced garlic
  • 1 tsp. onion powder
  • 1 tsp. smoked paprika
  • 2 tsp. sesame seeds
  • sea salt and fresh ground pepper to taste
Prep Time 5 minutes
Cook Time 8 minutes
Servings
6-ounce servings
Ingredients
  • 1 tbsp. avocado oil
  • 2 6-ounce salmon fillets wild or sustainable farm-raised, such as Verlasso salmon
  • 1 tbsp. Kerrygold butter, melted
  • 1 tsp. dried minced garlic
  • 1 tsp. onion powder
  • 1 tsp. smoked paprika
  • 2 tsp. sesame seeds
  • sea salt and fresh ground pepper to taste
Instructions
  1. Pat both sides of salmon with paper towel and set aside. Add avocado oil to a large skillet and preheat for 2-3 minutes on medium heat. Combine garlic through sea salt and pepper in a small bowl then transfer to a plate.
  2. Brush both sides of salmon with melted butter and press each side into the spice mix.
  3. Raise the heat to medium-high and cook skin side up for 3-4 minutes. Carefully flip over and cook for an additional 4 minutes. See RECIPE NOTE below for information on how to tell if your salmon is done.
Recipe Notes

I recommend cooking your salmon to medium-- anything more will make it too firm and dry. The easiest way to tell if it's done cooking is to gently press down on the top of the fillet with a fork or your finger. If the flesh of the salmon flakes easily, remove it from the heat...it's done!

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Print Recipe
Everything Bagel Sweet Potato Rounds
These sweet potatoes aren't your ordinary, run-of-the mill sweet potatoes. Sprinkled with "everything bagel" seasoning, they take on a savory flavor reminiscent of a toasted "everything" bagel, along with a hint of sweet. 
Prep Time 5 minutes
Cook Time 25 minutes
Servings
servings
Ingredients
  • avocado oil cooking spray
  • 2 large sweet potatoes
  • 2 tbsp. avocado oil
  • 2 tbsp. everything bagel seasoning
Prep Time 5 minutes
Cook Time 25 minutes
Servings
servings
Ingredients
  • avocado oil cooking spray
  • 2 large sweet potatoes
  • 2 tbsp. avocado oil
  • 2 tbsp. everything bagel seasoning
Instructions
  1. Preheat oven to 450 degrees. Spray a large baking sheet with avocado oil cooking spray. Leaving skin on the sweet potatoes, slice each into 1/2" rounds.
  2. Combine sweet potatoes and avocado oil in a large bowl and toss to coat. Arrange rounds in a single layer on baking sheet and bake for 15 minutes.
  3. Remove from oven and carefully flip each one over, then sprinkle with seasoning to taste. Bake for 10 more minutes and enjoy!
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Print Recipe
Salted Buckeye Balls
These no-bake buckeye balls are an upgrade from your traditional recipe. They are plenty sweet and filled with better-for-you ingredients.
Prep Time 1 hour
Servings
Buckeye Balls
Ingredients
  • 1 cup natural peanut butter (oily kind works best) the only ingredient should be peanuts (salt is OK too)
  • 1/4 cup coconut oil or Kerrygold butter, softened
  • 1/4 cup pure maple syrup
  • 1 tsp. pure vanilla extract
  • 1 cup gluten-free rolled oats, pulsed in food processor or blender until fine
  • 2 pinches Sea salt
  • 3/4 cup dark chocolate chips Equal Exchange Bittersweet Chocolate Chips (70% cacao)
  • 1 tsp coconut oil or Kerrygold butter
  • Maldon sea salt flakes
Prep Time 1 hour
Servings
Buckeye Balls
Ingredients
  • 1 cup natural peanut butter (oily kind works best) the only ingredient should be peanuts (salt is OK too)
  • 1/4 cup coconut oil or Kerrygold butter, softened
  • 1/4 cup pure maple syrup
  • 1 tsp. pure vanilla extract
  • 1 cup gluten-free rolled oats, pulsed in food processor or blender until fine
  • 2 pinches Sea salt
  • 3/4 cup dark chocolate chips Equal Exchange Bittersweet Chocolate Chips (70% cacao)
  • 1 tsp coconut oil or Kerrygold butter
  • Maldon sea salt flakes
Instructions
  1. Give peanut butter a good stir to incorporate oil evenly throughout. In a mixing bowl, stir together peanut butter and softened coconut oil or butter. Add maple syrup and vanilla, stir to combine. Next mix in oat "flour" and and salt and stir again until combined. Place bowl in freezer for 15 minutes to firm up mixture, which will make it easier to roll into balls.
  2. Line a baking sheet with parchment paper. Roll dough into small balls (about 25ish). Then place baking sheet in freezer for 30 minutes.
  3. While dough is freezing, fill a small saucepan halfway with water and set it to medium-low heat. Place a large ceramic or metal bowl on top and pour in the chocolate chips and coconut oil or butter. Stir occasionally until completely melted.
  4. Remove peanut butter balls from freezer and dip one at a time in the dark chocolate mixture. Roll around to make sure covered, leaving a little open space at the top so it resembles a buckeye. Using two spoons, remove them from the chocolate and place on the parchment lined baking sheet. Sprinkle with flaked salt before chocolate dries.
  5. Place tray back in freezer for 10 minutes to firm up, then store in an airtight container or freezer bag in either the freezer or fridge.
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Salted Buckeye Balls

These no-bake buckeye balls are an upgrade from your traditional recipe, which typically uses shortening, powdered sugar, and cheap peanut butter “spread” (ahem… Jif). They are plenty sweet and filled with better-for-you ingredients:

  • Natural peanut butter with only one ingredient…peanuts (vs. Jif or other junky peanut butter loaded with sugar and other ingredients that don’t belong in peanut butter)
  • Coconut oil or Kerrygold grass-fed butter (vs. shortening)
  • Gluten free oats and pure maple syrup (vs. powdered sugar)
  • Organic dark chocolate chips (vs. GMO-filled traditional chocolate chips)

Store these bad boys in the freezer and pop one out for a decadent upgraded treat at the end of your meal (to reduce effect on blood sugar). 

Print Recipe
Salted Buckeye Balls
These no-bake buckeye balls are an upgrade from your traditional recipe. They are plenty sweet and filled with better-for-you ingredients.
Prep Time 1 hour
Servings
Buckeye Balls
Ingredients
  • 1 cup natural peanut butter (oily kind works best) the only ingredient should be peanuts (salt is OK too)
  • 1/4 cup coconut oil or Kerrygold butter, softened
  • 1/4 cup pure maple syrup
  • 1 tsp. pure vanilla extract
  • 1 cup gluten-free rolled oats, pulsed in food processor or blender until fine
  • 2 pinches Sea salt
  • 3/4 cup dark chocolate chips Equal Exchange Bittersweet Chocolate Chips (70% cacao)
  • 1 tsp coconut oil or Kerrygold butter
  • Maldon sea salt flakes
Prep Time 1 hour
Servings
Buckeye Balls
Ingredients
  • 1 cup natural peanut butter (oily kind works best) the only ingredient should be peanuts (salt is OK too)
  • 1/4 cup coconut oil or Kerrygold butter, softened
  • 1/4 cup pure maple syrup
  • 1 tsp. pure vanilla extract
  • 1 cup gluten-free rolled oats, pulsed in food processor or blender until fine
  • 2 pinches Sea salt
  • 3/4 cup dark chocolate chips Equal Exchange Bittersweet Chocolate Chips (70% cacao)
  • 1 tsp coconut oil or Kerrygold butter
  • Maldon sea salt flakes
Instructions
  1. Give peanut butter a good stir to incorporate oil evenly throughout. In a mixing bowl, stir together peanut butter and softened coconut oil or butter. Add maple syrup and vanilla, stir to combine. Next mix in oat "flour" and and salt and stir again until combined. Place bowl in freezer for 15 minutes to firm up mixture, which will make it easier to roll into balls.
  2. Line a baking sheet with parchment paper. Roll dough into small balls (about 25ish). Then place baking sheet in freezer for 30 minutes.
  3. While dough is freezing, fill a small saucepan halfway with water and set it to medium-low heat. Place a large ceramic or metal bowl on top and pour in the chocolate chips and coconut oil or butter. Stir occasionally until completely melted.
  4. Remove peanut butter balls from freezer and dip one at a time in the dark chocolate mixture. Roll around to make sure covered, leaving a little open space at the top so it resembles a buckeye. Using two spoons, remove them from the chocolate and place on the parchment lined baking sheet. Sprinkle with flaked salt before chocolate dries.
  5. Place tray back in freezer for 10 minutes to firm up, then store in an airtight container or freezer bag in either the freezer or fridge.
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Everything Bagel Sweet Potato Rounds

 

These sweet potatoes aren’t your ordinary, run-of-the mill sweet potatoes. Sprinkled with “everything bagel” seasoning, they take on a savory flavor reminiscent of a toasted “everything” bagel, along with a hint of sweet. 

If you can’t find everything bagel seasoning, you can make your own by combining the following:

  • Poppy seeds
  • Sesame seeds
  • Black sesame seeds
  • Minced dried garlic
  • Minced dried onion
  • Maldon sea salt flakes or coarse sea salt

 

I think you’re really going to like this recipe my friend! 🤤🍠

Print Recipe
Everything Bagel Sweet Potato Rounds
These sweet potatoes aren't your ordinary, run-of-the mill sweet potatoes. Sprinkled with "everything bagel" seasoning, they take on a savory flavor reminiscent of a toasted "everything" bagel, along with a hint of sweet. 
Prep Time 5 minutes
Cook Time 25 minutes
Servings
servings
Ingredients
  • avocado oil cooking spray
  • 2 large sweet potatoes
  • 2 tbsp. avocado oil
  • 2 tbsp. everything bagel seasoning
Prep Time 5 minutes
Cook Time 25 minutes
Servings
servings
Ingredients
  • avocado oil cooking spray
  • 2 large sweet potatoes
  • 2 tbsp. avocado oil
  • 2 tbsp. everything bagel seasoning
Instructions
  1. Preheat oven to 450 degrees. Spray a large baking sheet with avocado oil cooking spray. Leaving skin on the sweet potatoes, slice each into 1/2" rounds.
  2. Combine sweet potatoes and avocado oil in a large bowl and toss to coat. Arrange rounds in a single layer on baking sheet and bake for 15 minutes.
  3. Remove from oven and carefully flip each one over, then sprinkle with seasoning to taste. Bake for 10 more minutes and enjoy!
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Mel’s Favorite Pan Seared Salmon

I used to discard the skin of the salmon…until I began searing it.

Seared salmon creates a crispy bottom layer, sort of like a cross between a potato chip, bacon, and crispy fried chicken. Yeah…it’s that good! And the best part: the skin is loaded with omega-3 fatty acids, which are good for brain and heart health.

Omega-3 fatty acids are considered “essential”, which means your body can’t make them, so you must get them from food or supplements. Fatty fish like wild (or sustainably farm-raised) salmon, trout, sardines, herring, anchovies, and mackerel, are all good sources of omega-3 fats. To support your health and well-being, it would be wise to include small portions each week of fatty fish– about 4-5 ounces each.

Print Recipe
Pan Seared Salmon
Seared salmon creates a crispy bottom layer, sort of like a cross between a potato chip, bacon, and crispy fried chicken. Yeah...it's that good! And the best part: the skin is loaded with omega-3 fatty acids, which are good for brain and heart health.
Prep Time 5 minutes
Cook Time 8 minutes
Servings
6-ounce servings
Ingredients
  • 1 tbsp. avocado oil
  • 2 6-ounce salmon fillets wild or sustainable farm-raised, such as Verlasso salmon
  • 1 tbsp. Kerrygold butter, melted
  • 1 tsp. dried minced garlic
  • 1 tsp. onion powder
  • 1 tsp. smoked paprika
  • 2 tsp. sesame seeds
  • sea salt and fresh ground pepper to taste
Prep Time 5 minutes
Cook Time 8 minutes
Servings
6-ounce servings
Ingredients
  • 1 tbsp. avocado oil
  • 2 6-ounce salmon fillets wild or sustainable farm-raised, such as Verlasso salmon
  • 1 tbsp. Kerrygold butter, melted
  • 1 tsp. dried minced garlic
  • 1 tsp. onion powder
  • 1 tsp. smoked paprika
  • 2 tsp. sesame seeds
  • sea salt and fresh ground pepper to taste
Instructions
  1. Pat both sides of salmon with paper towel and set aside. Add avocado oil to a large skillet and preheat for 2-3 minutes on medium heat. Combine garlic through sea salt and pepper in a small bowl then transfer to a plate.
  2. Brush both sides of salmon with melted butter and press each side into the spice mix.
  3. Raise the heat to medium-high and cook skin side up for 3-4 minutes. Carefully flip over and cook for an additional 4 minutes. See RECIPE NOTE below for information on how to tell if your salmon is done.
Recipe Notes

I recommend cooking your salmon to medium-- anything more will make it too firm and dry. The easiest way to tell if it's done cooking is to gently press down on the top of the fillet with a fork or your finger. If the flesh of the salmon flakes easily, remove it from the heat...it's done!

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A 5-Step Plan to Undo Your Thanksgiving Binge

November 27th, 2019 | no comments

 

Photo by Siora Photography on Unsplash

 

CLICK HERE TO LISTEN TO TODAY’S POST!

 

Thanksgiving binge.

 

Need I say more? While you may not consider it a true binge, the truth is, most of us eat more than our body needs around the holidays. And that’s OK!

 

The worst thing you can do is say, “screw it! I messed up, so I might as well finish off that bowl of stuffing tonight!” Don’t look at it as messing up. You just participated in the human activity of overindulging. No worries; wash your hands and move on with this five-step plan to undo your Thanksgiving whoopsie and quickly reclaim your body…as if nothing ever happened.

 

Your 5-Step 24-Hour Post-Thanksgiving Binge Plan (do in this order):

This plan should be activated immediately (not the next day) and then followed for the next 24 hours. The purpose is to give you a mental and physical reset:

  • Mentally you are getting yourself back into self-care-mode, while honoring your “humanness”.
  • Physically you are helping your body–including those taste buds–recover from the rush of sugar, salt, and fat that it just received. If you don’t intervene soon, your body will continue to demand more sugar, salt, and fat. Remember…your body craves what you feed it most, so the sooner you turn that ship around, the better. 

I’m telling you, this plan works…IF you work it! 

STEP ONE: Take a breath and forgive yourself

There was no harm done. Really, there wasn’t! Dust yourself off and walk on over to step two. ↓↓↓

 

STEP TWO: Take a walk

A 10-minute (or longer if you feel inspired) walk outside right afterwards will help cleanse your body and mind. This isn’t for exercise or to “punish” yourself for overeating. It’s part of loving self-care.

 

STEP THREE: Lemonize!

Drink a 16-ounce glass of lemon water to flush out the gunk. Not only is lemon Mother Nature’s detoxifier, it also stimulates the digestive tract to keep things moving along 😁. After lemon water, make sure you drink a minimum of 48-ounces of water over the next 24 hours.

To step up your game, make a glass of Craving-Crusher Water. This powerful tonic is made with L-Glutamine powder, a multitasker ideal for fighting cravings, detoxification, and balancing blood sugar.

 

STEP FOUR: Take a 24-hour vacation

Make a choice to take a 24-hour vacation from processed food and added sugar…beginning that moment. If you say “tomorrow”, how much do you want to make a bet you’ll polish off the rest of that stuffing…and pie? Remember—you have 100% free will to eat the stuffing and pie. This is a choice you are making, without bondage.

 

STEP FIVE: Amp up your Earthfoods

Load up tomorrow’s meals with 75% (or more!) Earthfoods, in the presence of wholesome fat. Yes, you’re going to want to bump it up to help give your body a little detoxifying boost. Need a little help? Check out my 30-Day Whole Body Health Meal-Planning Guide

Sample post-binge menu:

      • Breakfast: Tropical Turmeric Peace of Health Shake or Triple-Layer Avocado “Toast”.
      • Lunch: A plateful of leafy greens with whatever chopped veggies you have on hand, raw almonds, hemp seeds, diced avocado, fresh berries, black beans, and a half-can of tuna (I like Wild Planet) or chopped hard-boiled egg. Drizzle with extra virgin olive oil and a splash of raw apple cider vinegar. Top with a couple of cranks of Himalayan sea salt and pepper.
      • Dinner: Fill three quarters of your dinner plate with a beautiful mix of roasted vegetables, then add a small amount of clean protein, such as grass-fed beef, salmon, or leftover turkey.

If you follow the plan as outlined above, I promise you will be right back on track. Thanksgiving binge? What binge?

Happy Thanksgiving my friend! I appreciate you more than you’ll ever realize…

❌⭕

💜

Mel

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Introducing: Meals from Mel!

November 22nd, 2019 | no comments

 

I have a great idea that I know you are just going to 💕! 

 

As you know, I offer a weekly recipe as part of my Food for Thought message. I’ve heard from so many of you, that you are loving the meal ideas and would like more.

 

So…I’m pleased as punch to announce that every other week, your Food for Thought will take on a “Meals from Mel” theme, where I offer three simple recipes you can masterfully (and easily) duplicate in your own kitchen. Since I am obsessed with Pinterest, most of these recipes will be inspired by the loving folks who selflessly share their culinary masterpieces with the world. I test each recipe in my own kitchen and tweak it as I see fit.

 

One recipe will be a main dish, the second, a side dish, and the third…a sweet treat to fuel your soul 😘.

 

I never skip this last part, and I’ll tell you why. I wish I could remember the source of this advice, but I once heard someone suggest that if you have a taste for something sweet, rather than go to the store and buy a box of cookies, bake them yourself! Not only will you appreciate them more, the ingredients will be more wholesome (i.e. no preservatives, trans fats, artificial food coloring, etc.). 

Meal planning doesn’t have to stink!

Listen, meal planning doesn’t have to be a daunting task; it’s all in how you perceive it. If you look at it like a chore…I can promise you it will be a huge pain in the ass that you’ll dread like the bubonic plague.

 

On the other hand, if you see it as a loving opportunity to fuel the ones you love with wholesome, nutritious food, it will turn into a “meal plan with a purpose”. It’s almost—dare I say—mission-driven.

But what if you live alone?

What’s the point in cooking for one? It’s especially important to fuel your body with food that you lovingly prepare with your own two hands. It’s the best gift you can give yourself!

YOU are the most important person in your life…and until you fully embrace that, you’ll always find an excuse to put everyone else and their brother on the front burner…while you sit on the back one like a raw, disregarded chicken breast, left out on a 90-degree day. And we all know what happens to that chicken! 

Chill out!

If the thought of meal planning makes you break out in a cold sweat, chill out and begin with planning just one meal a week and increase it from there…or not. I always plan each meal with a goal of squeezing out enough for one extra day of leftovers. So really, I only plan three meals (with three leftover days) and then enjoy one night out at a favorite restaurant. 

Are you excited? I sure am…so let’s get started my friend!

 

This week’s Meals from Mel:

  1. Main: Veggie-Topped Chicken Crust Pizza
    (JUMP TO RECIPE)
  2. Side: Roasted Acorn Squash with Smoky Maple Butter
    (JUMP TO RECIPE)
  3. Sweet: Double Chocolate Walnut Fudge
    (JUMP TO RECIPE)
Print Recipe
Veggie-Topped Chicken Crust Pizza
Unlike traditional pizza, this one fills you up with just two squares... and keeps you satisfied! Because the base is ground chicken and egg, it serves as your protein source. I like to serve a leafy green salad on the side with lots of veggies—mostly raw or leftover roasted vegetables like Brussels sprouts, sweet potatoes, or broccoli. 
Prep Time 5 minutes
Cook Time 30 minutes
Servings
squares
Ingredients
Crust
  • 1 pound dark meat ground chicken
  • 3 large pasture raised eggs
  • 1 tsp Sea salt
  • avocado oil cooking spray
Toppings
  • 1 cup mozzarella cheese
  • 1 tbsp. Italian seasoning or oregano
  • 1/4 cup cherry tomatoes, sliced
  • 1/4 cup olives, sliced
  • 1/4 cup onions, sliced
  • 1/4 cup peppers, diced
  • 1/2 cup mushrooms, sliced
Prep Time 5 minutes
Cook Time 30 minutes
Servings
squares
Ingredients
Crust
  • 1 pound dark meat ground chicken
  • 3 large pasture raised eggs
  • 1 tsp Sea salt
  • avocado oil cooking spray
Toppings
  • 1 cup mozzarella cheese
  • 1 tbsp. Italian seasoning or oregano
  • 1/4 cup cherry tomatoes, sliced
  • 1/4 cup olives, sliced
  • 1/4 cup onions, sliced
  • 1/4 cup peppers, diced
  • 1/2 cup mushrooms, sliced
Instructions
  1. Preheat oven to 375 degrees. Combine ground chicken with egg and salt. Mix well.
  2. Line a cookie sheet with foil and spray with cooking spray. Spread dough over the foil, forming a rectangle. Bake 15 minutes.
  3. Remove dough from oven and sprinkle with veggies, herbs and cheese. Bake for another 15 minutes. Slice into 16 squares and carefully slide a spatula underneath to remove from pan. Enjoy!
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Print Recipe
Roasted Acorn Squash with Smoky Maple Butter
This combination of pure maple syrup, cumin, smoked paprika, and grass-fed butter is seriously to die for. As the squash roasts, the flavors seep into the flesh, making for a truly mouthwatering treat!
Prep Time 10 minutes
Cook Time 40 minutes
Servings
servings
Ingredients
  • 1 large acorn squash
  • 4 tbsp. (1/2 stick) Kerrygold butter
  • 1/2 tsp. smoked paprika
  • 1/2 tsp. cumin
  • Sea salt and pepper to taste
  • 1/2 tbsp. pure maple syrup
Prep Time 10 minutes
Cook Time 40 minutes
Servings
servings
Ingredients
  • 1 large acorn squash
  • 4 tbsp. (1/2 stick) Kerrygold butter
  • 1/2 tsp. smoked paprika
  • 1/2 tsp. cumin
  • Sea salt and pepper to taste
  • 1/2 tbsp. pure maple syrup
Instructions
  1. Preheat oven to 425 degrees. Carefully slice squash all the way down the middle, removing stem first if you have trouble. Once halved, slice a thin piece off the round bottom of each half so it sits nicely without rocking. Scoop out the seeds and stringy membranes.
  2. Place cut side up on a baking sheet and sprinkle with salt. Roast for 15 minutes. Meanwhile, melt the butter in small skillet over medium heat. Add the paprika and cumin and stir until fragrant. Sprinkle with salt and pepper to taste. Remove from the heat and stir in the maple syrup.
  3. Remove squash from oven and drizzle each half with butter mixture. Continue roasting another 25-35 minutes or until flesh is very soft and easily pierced with a fork, basting every 10 minutes. To baste, pull out oven rack with baking sheet and, with a pastry brush, baste the top edge of the squash with the mixture, then return to oven.
  4. When the squash is roasted, the flesh will be soft and the surface browned (with a few dark brown spots). Remove from oven, let stand a few minutes, and serve.
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Double Chocolate Walnut Fudge
This isn't a health food...it's an upgraded fudge that contains better-for-you ingredients like almond butter and coconut milk (versus sweetened condensed milk). Plus, it tastes EVEN BETTER than traditional fudge!
Prep Time 5 minutes
Cook Time 5 minutes
Servings
servings
Ingredients
  • 2 cups semi-sweet chocolate chips I like Equal Exchange Semi-Sweet Chocolate Chips
  • 1/3 cup unsweetened, full-fat canned coconut milk
  • 1/4 cup fresh ground almond butter
  • 4 tsp. pure maple syrup
  • pinch of sea salt
  • 1/2 tsp. pure vanilla extract
  • 1/4 cup chopped walnuts
  • 2 tbsp. cacao nibs I like Navitas brand
Prep Time 5 minutes
Cook Time 5 minutes
Servings
servings
Ingredients
  • 2 cups semi-sweet chocolate chips I like Equal Exchange Semi-Sweet Chocolate Chips
  • 1/3 cup unsweetened, full-fat canned coconut milk
  • 1/4 cup fresh ground almond butter
  • 4 tsp. pure maple syrup
  • pinch of sea salt
  • 1/2 tsp. pure vanilla extract
  • 1/4 cup chopped walnuts
  • 2 tbsp. cacao nibs I like Navitas brand
Instructions
  1. Add chocolate chips through sea salt to a medium saucepan. Melt over low heat while frequently stirring.
  2. Meanwhile, prepare a 9x5 loaf pan with a piece of parchment paper. Once the fudge is combined, remove from the heat and stir in vanilla, walnuts and cacao nibs.
  3. Pour fudge into prepared pan and refrigerate for 2 hours or until set. Store at room temperature for up to 12 hours and then refrigerate for up to one week. Slice into 21 squares.
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Get FREE tips and tiny slices of motivation to help you live a healthier life...without giving up chocolate!

Double Chocolate Walnut Fudge

Listen, this isn’t a health food…it’s an upgraded fudge that contains better-for-you ingredients like Equal Exchange organic chocolate chips, cacao nibs, almond butter and coconut milk (versus sweetened condensed milk).

Did I mention it tastes EVEN BETTER than the traditional version?

If you’re not into walnuts, you can mix in other ingredients to suite your tastes. Try any of the following (add to fudge at same time as vanilla):

 

Print Recipe
Double Chocolate Walnut Fudge
This isn't a health food...it's an upgraded fudge that contains better-for-you ingredients like almond butter and coconut milk (versus sweetened condensed milk). Plus, it tastes EVEN BETTER than traditional fudge!
Prep Time 5 minutes
Cook Time 5 minutes
Servings
servings
Ingredients
  • 2 cups semi-sweet chocolate chips I like Equal Exchange Semi-Sweet Chocolate Chips
  • 1/3 cup unsweetened, full-fat canned coconut milk
  • 1/4 cup fresh ground almond butter
  • 4 tsp. pure maple syrup
  • pinch of sea salt
  • 1/2 tsp. pure vanilla extract
  • 1/4 cup chopped walnuts
  • 2 tbsp. cacao nibs I like Navitas brand
Prep Time 5 minutes
Cook Time 5 minutes
Servings
servings
Ingredients
  • 2 cups semi-sweet chocolate chips I like Equal Exchange Semi-Sweet Chocolate Chips
  • 1/3 cup unsweetened, full-fat canned coconut milk
  • 1/4 cup fresh ground almond butter
  • 4 tsp. pure maple syrup
  • pinch of sea salt
  • 1/2 tsp. pure vanilla extract
  • 1/4 cup chopped walnuts
  • 2 tbsp. cacao nibs I like Navitas brand
Instructions
  1. Add chocolate chips through sea salt to a medium saucepan. Melt over low heat while frequently stirring.
  2. Meanwhile, prepare a 9x5 loaf pan with a piece of parchment paper. Once the fudge is combined, remove from the heat and stir in vanilla, walnuts and cacao nibs.
  3. Pour fudge into prepared pan and refrigerate for 2 hours or until set. Store at room temperature for up to 12 hours and then refrigerate for up to one week. Slice into 21 squares.
Share this Recipe

Get FREE tips and tiny slices of motivation to help you live a healthier life...without giving up chocolate!