Raw Vinaigrette Dressing

Simple.

Healthy.

Tasty.

Full of healthy fat and powerful blood sugar-lowering ingredients.

Make it once and you’ll never buy another bottle of over-priced salad dressing full of junky ingredients again.

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Raw Vinaigrette Dressing
Salad dressing is one of the easiest things to prepare, yet we still fall into the trap of buying over-priced dressings containing added sugar and inflammatory oils. Make this recipe and you'll never go back to your old ways. I promise! 0 Earthfoods per serving
Prep Time 3 minutes
Servings
servings
Ingredients
  • 1/4 cup raw apple cider vinegar I like Bragg Apple Cider Vinegar
  • 1/3 cup extra virgin olive oil or avocado oil
  • 1 tbsp. raw honey
  • 1 tbsp. Dijon mustard
  • 2 tbsp. fresh lemon juice
  • 1 clove garlic, minced To save time, use bottled minced garlic
  • Sea salt and pepper to taste
Prep Time 3 minutes
Servings
servings
Ingredients
  • 1/4 cup raw apple cider vinegar I like Bragg Apple Cider Vinegar
  • 1/3 cup extra virgin olive oil or avocado oil
  • 1 tbsp. raw honey
  • 1 tbsp. Dijon mustard
  • 2 tbsp. fresh lemon juice
  • 1 clove garlic, minced To save time, use bottled minced garlic
  • Sea salt and pepper to taste
Instructions
  1. Add all ingredients to a Mason jar and shake until fully combined. Drizzle over salad greens and enjoy!
Recipe Notes

Nutrition Facts per serving: Calories: 125; Total Fat: 13 g; Saturated Fat: 2 g; Sodium: 60 mg; Potassium: 10 mg; Total Carbohydrate: 3 g; Dietary fiber: 0 g; Net Carbohydrates: 3 grams; Sugar: 3 g (from honey); Protein: 0 g

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Cauliflower Fried “Rice”

This fun side dish has flavors reminiscent of the traditional fried rice I used to enjoy from my favorite Chinese restaurant back in the day.

It uses fresh riced cauliflower (purchased from the produce department at Heinen’s grocery store) in place of rice. You can also buy frozen riced cauliflower, or save money and make your own using this recipe. It’s really easy!

Instead of traditional soy sauce, I used Bragg Liquid Aminos, a non-GMO Project Verified liquid protein concentrate derived from soybeans. It contains 16 naturally-occurring essential and non-essential amino acids. Oh, and it tastes just like soy sauce. 

 

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Fried Cauliflower "Rice"
Using fresh riced cauliflower in place of white rice and Bragg Liquid Aminos in place of soy sauce, this fun side dish has flavors reminiscent of the traditional fried rice I used to enjoy from my favorite Chinese restaurant back in the day. 3 Earthfoods per serving ❤️❤️❤️
Course Side Dish
Prep Time 10 minutes
Cook Time 10 minutes
Servings
servings
Ingredients
  • 1 tbsp. toasted sesame oil La Tourangelle Toasted Sesame Oil
  • 1/2 small onion, finely diced
  • 1 garlic clove, minced
  • 1 tbsp. fresh ginger root, peeled and diced
  • 1 large carrot, diced
  • 2 large organic free-range eggs
  • 11-12 ounces riced cauliflower fresh or frozen
  • 1/2 tbsp. raw honey
  • 1 tbsp. Bragg Liquid Aminos
Course Side Dish
Prep Time 10 minutes
Cook Time 10 minutes
Servings
servings
Ingredients
  • 1 tbsp. toasted sesame oil La Tourangelle Toasted Sesame Oil
  • 1/2 small onion, finely diced
  • 1 garlic clove, minced
  • 1 tbsp. fresh ginger root, peeled and diced
  • 1 large carrot, diced
  • 2 large organic free-range eggs
  • 11-12 ounces riced cauliflower fresh or frozen
  • 1/2 tbsp. raw honey
  • 1 tbsp. Bragg Liquid Aminos
Instructions
  1. Add oil to large skillet and preheat on medium-high heat, swirling to coat. Add onion, garlic, ginger, and carrot and cook for 4-5 minutes, stirring occasionally.
  2. Push vegetables to the side and add eggs. Cook until scrambled, stirring constantly.
  3. Add cauliflower rice (if using frozen, don’t thaw), stir and cook until warmed through. Add honey and liquid aminos, stir well until combined.
Recipe Notes

Nutrition Facts per servingCalories: 140Total Fat: 8 g; Saturated Fat: 2 g; Sodium: 400 mg; Potassium: 150 mg; Total Carbohydrate: 10 g; Dietary fiber: 3 g; Net Carbohydrates: 7 grams; Sugar: 6 g (3 grams added sugar); Protein: 8 g

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Chocolate Morning Glory Muffins (flourless)

March 28th, 2019 | no comments

Traditional morning glory muffins are made with flour, apples, carrots, walnuts, raisins, and lots of sugar.

This recipe calls for less sugar (in the form of raw honey), gluten-free oats (instead of flour), and uses almond butter and ripe banana instead of oil. The final product is moist and delicately sweet. 

I didn’t have raisins on hand so I used dark chocolate chips instead (very good move, and also made the hubby very happy!). 

Eat one for breakfast with a smear of Kerrygold butter and an egg or two! I enjoy mine as more of a snack with my afternoon cup of cinnamon coffee. So amazing. 🤤

The original recipe comes from www.runningwithspoons.com. Thank you Amanda, for another yummy creation!

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Chocolate Morning Glory Muffins (flourless)
Traditional morning glory muffins are made with flour, apples, carrots, walnuts, raisins, and lots of sugar. This recipe calls for less sugar (in the form of raw honey), gluten-free oats (instead of flour), and uses almond butter and ripe banana instead of oil. The final product is moist and delicately sweet. 1 Earthfood per serving: ❤️
Prep Time 15 minutes
Cook Time 20 minutes
Servings
muffins
Ingredients
  • 1/4 cup fresh ground almond butter
  • 1 medium ripe banana
  • 1 large organic, free-range egg
  • 1/4 cup raw honey
  • 1/2 cup gluten-free oats, dry
  • 2 tbsp. ground flaxseed
  • 1 tsp. pure vanilla extract
  • 1 tsp. baking soda
  • 1 tsp. ground cinnamon
  • 1/2 tsp. ground ginger
  • 1 cup (two large) carrots, peeled and grated
  • 1 medium apple, peeled, cored, and chopped into small pieces
  • 1/3 cup mini dark chocolate chips if chips are large, chop into small pieces. I like Enjoy Life Dark Chocolate Chips (dairy and gluten-free) or Equal Exchange dark chocolate chips
  • 1/3 cup walnuts, chopped
Prep Time 15 minutes
Cook Time 20 minutes
Servings
muffins
Ingredients
  • 1/4 cup fresh ground almond butter
  • 1 medium ripe banana
  • 1 large organic, free-range egg
  • 1/4 cup raw honey
  • 1/2 cup gluten-free oats, dry
  • 2 tbsp. ground flaxseed
  • 1 tsp. pure vanilla extract
  • 1 tsp. baking soda
  • 1 tsp. ground cinnamon
  • 1/2 tsp. ground ginger
  • 1 cup (two large) carrots, peeled and grated
  • 1 medium apple, peeled, cored, and chopped into small pieces
  • 1/3 cup mini dark chocolate chips if chips are large, chop into small pieces. I like Enjoy Life Dark Chocolate Chips (dairy and gluten-free) or Equal Exchange dark chocolate chips
  • 1/3 cup walnuts, chopped
Instructions
  1. Preheat oven to 375F. Place large parchment baking cups in muffin tin cavities.
  2. In a food processor or high-speed blender, add almond butter through ginger and process until oats are broken down and batter is smooth and creamy. Transfer to bowl.
  3. Fold in the rest of the ingredients and mix by hand until combined. Pour batter into muffin pan, filling each cup about ¾ full.
  4. Bake for 20 minutes, or until muffin tops are set and toothpick inserted into center comes out clean. Allow muffins to cool in pan for 10 minutes. Remove and store in air-tight container for up to a week or transfer to large freezer bags and store in freezer.
Recipe Notes

Nutrition Facts per serving (1 muffin)Calories: 140Total Fat: 8 g; Saturated Fat: 2 g; Sodium: 105 mg; Potassium: 160 mg; Total Carbohydrate: 18 g; Dietary fiber: 3 g; Net Carbohydrates: 15 grams; Sugar: 10 g (7 grams added sugar); Protein: 3 g

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Homemade Ketchup

January 16th, 2019 | no comments

I dare you to find a ketchup without added sugar. Most on the market are made with some form of refined sugar- the worst being high fructose corn syrup. And those labeled “sugar-free” or “no sugar added” are made with…yes, you guessed it- artificial sweeteners like sucralose.

This is why it’s so important to read the ingredient list!

This homemade ketchup recipe is pretty simple. It uses only a handful of ingredients and is sweetened with raw honey instead of white table sugar (like most recipes out there). 

Compared to other sweeteners, raw honey has a lower glycemic index, so it is gentler on your blood sugar. It also contains valuable vitamins, mineral, and enzymes. 

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Homemade Ketchup
This homemade ketchup recipe is pretty simple. It uses only a handful of ingredients and is sweetened with raw honey instead of white table sugar (like most recipes out there). 0 Earthfoods per serving
Course Spreads
Prep Time 10 minutes
Cook Time 20 minutes
Servings
tablespoons
Ingredients
  • 6 ounces tomato paste
  • 1/4 cup raw honey
  • 1/3 cup water
  • 1/3 cup Bragg Apple Cider Vinegar
  • 3/4 tsp. Sea salt
  • 1 clove garlic
  • 1/2 small onion
Course Spreads
Prep Time 10 minutes
Cook Time 20 minutes
Servings
tablespoons
Ingredients
  • 6 ounces tomato paste
  • 1/4 cup raw honey
  • 1/3 cup water
  • 1/3 cup Bragg Apple Cider Vinegar
  • 3/4 tsp. Sea salt
  • 1 clove garlic
  • 1/2 small onion
Instructions
  1. Puree garlic and onion in food processor until smooth. You will have to stop and scrape the sides several times. Keep processing until completely pureed and no bits remain (l left mine with a tiny bit of texture and actually like it better!)
  2. In a medium saucepan over medium heat combine tomato paste, honey, water, apple cider vinegar, salt, and garlic and onion mixture. Whisk until smooth and bring to a boil. Reduce heat to low and let simmer for 20 minutes. Stir occasionally.
  3. Remove from heat, cover with a lid and let cool. Transfer to an airtight container and store in refrigerator.
Recipe Notes

Nutrition Facts per serving (1 tablespoon)Calories: 20Total Fat: 0 g; Saturated Fat: 0 g; Sodium: 120 mg; Potassium: 50 mg; Total Carbohydrate: 5 g; Dietary fiber: 0 g; Net Carbohydrates: 5 grams; Sugar: 4 g (all from added sugar); Protein: 0 g

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Whole Food Nutrition Bar

January 9th, 2019 | no comments

Nutrition bars can be expensive, the higher quality varieties cost upwards of $2.50 per bar…that’s $75 a month! 

Although I’m not willing to give up my favorite nutrition bars, I do like to supplement with a homemade bar to cut down on the cost. Plus, I control what goes in and can tweak accordingly to suit my tastes. 

This no-bake recipe uses an abundance of whole food ingredients and functional foods (i.e. cacao nibs and maca powder) to give you the most nutritional bang for your buck. Maca, also known as Peruvian ginseng, is the root of a vegetable native to Peru. It falls under the category of “adaptogens”, which means it has the power to fight daily stress, thereby helping your body achieve a state of balance and harmony.

These gluten, grain and dairy-free bars are naturally sweetened with dates, but I also added a tablespoon of raw honey. You can leave that out if you’d like. The healthy fat comes from raw almonds and unrefined organic coconut oil, and I also added some Bob’s Red Mill Pea Protein Powder for some extra protein.

Oh…and I used flaked quinoa instead of oats to keep it grain-free.

PS: You may also want to check out my post on the Top Six Dietitian-Approved Nutrition Bars, where I highlight my favorite bars out there!

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Whole Food Nutrition Bar
This gluten, grain and dairy-free, no-bake nutrition bar recipe uses an abundance of whole food ingredients and functional foods (i.e. cacao nibs and maca powder) to give you the most nutritional bang for your buck. 1 Earthfood per serving: ♥
Prep Time 10 minutes
Passive Time 60 minutes (for bars to set)
Servings
bars
Ingredients
  • 2.5 cups pitted dates, halved
  • 2 cups raw, unsalted almonds
  • 2 tbsp. cacao nibs I like Navitas brand
  • 1/2 cup quinoa flakes I like I Heart Keenwah brand
  • 1/4 cup Bob's Red Mill Pea Protein Powder
  • 2 tbsp. maca powder I like Navitas brand
  • 2 tsp. cinnamon
  • 1/2 tsp. Sea salt
  • 2 tsp. pure vanilla extract
  • 3 tbsp. organic virgin coconut oil
  • 1 tbsp. raw honey
  • 2 tbsp. organic, unsweetened coconut flakes + more for topping I like Let's Do Organic brand
Prep Time 10 minutes
Passive Time 60 minutes (for bars to set)
Servings
bars
Ingredients
  • 2.5 cups pitted dates, halved
  • 2 cups raw, unsalted almonds
  • 2 tbsp. cacao nibs I like Navitas brand
  • 1/2 cup quinoa flakes I like I Heart Keenwah brand
  • 1/4 cup Bob's Red Mill Pea Protein Powder
  • 2 tbsp. maca powder I like Navitas brand
  • 2 tsp. cinnamon
  • 1/2 tsp. Sea salt
  • 2 tsp. pure vanilla extract
  • 3 tbsp. organic virgin coconut oil
  • 1 tbsp. raw honey
  • 2 tbsp. organic, unsweetened coconut flakes + more for topping I like Let's Do Organic brand
Instructions
  1. Add all ingredients to a food processor and gently pulse until the nuts are chopped and a cohesive mixture is formed. You may have to divide the mixture into two and process each batch separately, then stir to combine together in a large bowl.
  2. Line a 9 X 6 rimmed baking dish with parchment paper and press the mixture into dish until flat and smooth. Refrigerate for an hour then cut into 20 squares and top with additional coconut flakes. Bars will keep for one week in the refrigerator or two months in the freezer.
Recipe Notes

Nutrition Facts per barCalories: 150Total Fat: 10 g; Saturated Fat: 3 g; Sodium: 70 mg; Potassium: 140 mg; Total Carbohydrate: 12 g; Dietary fiber: 3 g; Net Carbohydrates: 9 grams; Sugar: 6 g (1 gram added sugar); Protein: 5 g

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Better-4-You Rice Crispy Treats

January 1st, 2019 | no comments

I’m a sucker for food photos- especially on Pinterest. The original photo for this recipe caught my eye (and tastebuds) because really…who doesn’t love Rice Crispy Treats?

Hailing directly from medicalmedium.com, the only thing I changed was making my own cashew butter (which is REALLY easy and cheaper than store-bought). 

No marshmallows needed for this version, as the combination of cashew butter and raw honey makes for a beautiful substitute.

These treats are sweet, chewy, and most importantly, lacking in the inflammatory vegetables oils, corn syrup, artificial flavors, preservatives, and monoglycerides (i.e. trans fats) found in the store-bought crap…and yes, it IS crap. 

Make a batch and then transfer to a sealed container and refrigerate. When the mood strikes, pull one out and enjoy with a cup of coffee!

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Better-4-You Rice Crispy Treats
No marshmallows needed for this version, as the combination of cashew butter and raw honey makes for a beautiful substitute. These treats are sweet, chewy, and most importantly, lacking in the inflammatory vegetables oils, corn syrup, artificial flavors, preservatives, and monoglycerides (i.e. trans fats) found in the store-bought junk! 1 Earthfood per serving: ♥
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1/2 cup raw honey
  • 2/3 cup raw cashew butter Add 2 cups raw cashews to your food processor and blend until it's the consistency of almond butter. Stop to scrap the sides a few times during processing. You will have a bit leftover, so store in a sealed container and use for shakes!
  • 2 tsp. pure vanilla extract
  • 1/4 tsp. Sea salt
  • 4 cups puffed brown rice cereal I used Arrowhead Mills Puffed Rice Cereal (the only ingredient is puffed whole grain brown rice)
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1/2 cup raw honey
  • 2/3 cup raw cashew butter Add 2 cups raw cashews to your food processor and blend until it's the consistency of almond butter. Stop to scrap the sides a few times during processing. You will have a bit leftover, so store in a sealed container and use for shakes!
  • 2 tsp. pure vanilla extract
  • 1/4 tsp. Sea salt
  • 4 cups puffed brown rice cereal I used Arrowhead Mills Puffed Rice Cereal (the only ingredient is puffed whole grain brown rice)
Instructions
  1. Combine raw honey, prepared cashew butter, vanilla and salt in a large bowl. Stir well. Add the puffed rice and mix with a spatula until combined.
  2. Line a 9x9 baking dish with parchment paper and pour mixture into the dish. Press down with the spatula to smooth out and place in the refrigerator for 1 hour. Once the bars are hardened, cut into 16 squares and store in a sealed container in the refrigerator.
Recipe Notes

Nutrition Facts per serving (1 square)Calories: 110Total Fat: 5 g; Saturated Fat: 1 g; Sodium: 40 mg; Potassium: 73 mg; Total Carbohydrate: 15 g; Dietary fiber: 0 g; Net Carbohydrates: 15 grams; Sugar: 8 g (8 grams added sugar from honey); Protein: 2 g

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Tiny Double Chocolate Birthday Cake + Pink Sprinkles

August 29th, 2018 | no comments

I love cake. Frosting? Even better! I felt inspired to make a tiny layered chocolate cake for my birthday and add some fun pink sprinkles too.

You know me- this isn’t some cake out of a box. Actually, it’s just as easy and, although it’s not a “healthy” cake, it’s quite an upgrade from your traditional cake loaded with crappy chemicals (that’s an industry term 🙂 ) and slathered with trans fat-laden frosting. 

The cake is made with almond flour and the frosting…well, I lied a little bit, the frosting is on the healthier side because it’s made with avocado, coconut oil and raw cacao powder, and sweetened with pure maple syrup. Shhh…don’t tell anyone. I swear they won’t know it used to be green. For the sprinkles, I just tossed about a half cup of unsweetened coconut flakes in the food processor with half of a strawberry and processed until the flakes turned pink. Then I let them sit out to dry for a bit. 

Happy birthday to me! 

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Tiny Double Chocolate Birthday Cake + Pink Sprinkles
I felt inspired to make a tiny layered chocolate cake for my birthday and add some fun pink sprinkles too. The cake is made with almond flour and the frosting made with avocado, coconut oil, raw cacao powder and pure maple syrup. 1 Earthfood per serving: ♥
Prep Time 15 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
Chocolate Cake
  • 3 tbsp. grass fed butter Kerrygold
  • 2 tbsp. raw honey
  • 1/3 cup dark chocolate chips Equal Exchange Dark Chocolate Chips
  • 1/2 cup super-fine almond flour Bob's Red Mill
  • 1 organic, free-range egg, whisked
  • 1/2 tsp. pure vanilla extract
  • 1/4 tsp. Sea salt
Chocolate Frosting
  • 1 ripe avocado, peeled and seeded
  • 1/4 cup raw cacao powder Navitas
  • 1/4 cup pure maple syrup
  • 1 tbsp. unrefined coconut oil, melted
  • 1/4 tsp. pure vanilla extract
  • 1/2 tsp. ground cinnamon
Pink Sprinkles
  • 1/2 cup organic, unsweetened coconut flakes Let's Do Organic Coconut Flakes
  • 1/2 medium fresh strawberry, stem removed
Prep Time 15 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
Chocolate Cake
  • 3 tbsp. grass fed butter Kerrygold
  • 2 tbsp. raw honey
  • 1/3 cup dark chocolate chips Equal Exchange Dark Chocolate Chips
  • 1/2 cup super-fine almond flour Bob's Red Mill
  • 1 organic, free-range egg, whisked
  • 1/2 tsp. pure vanilla extract
  • 1/4 tsp. Sea salt
Chocolate Frosting
  • 1 ripe avocado, peeled and seeded
  • 1/4 cup raw cacao powder Navitas
  • 1/4 cup pure maple syrup
  • 1 tbsp. unrefined coconut oil, melted
  • 1/4 tsp. pure vanilla extract
  • 1/2 tsp. ground cinnamon
Pink Sprinkles
  • 1/2 cup organic, unsweetened coconut flakes Let's Do Organic Coconut Flakes
  • 1/2 medium fresh strawberry, stem removed
Instructions
Chocolate Cake
  1. Preheat oven to 350 degrees. Lightly grease 2-four ounce ramekins with coconut oil.
  2. Place butter, honey, and chocolate chips in small microwave-safe bowl. Microwave for 45 seconds, then stir until smooth. Cool completely (you can place in refrigerator for 5-10 minutes to speed up the process).
  3. Add almond flour, egg, vanilla, and salt to cooled chocolate mixture and mix until combined. Spoon batter into prepared ramekins and place on a baking sheet. Bake for approximately 30 minutes or until toothpick inserted in the middle comes out clean. Cool completely and gently remove by turning ramekin upside down on a clean plate.
Chocolate Frosting
  1. Process avocado in food processor until smooth. Add remaining ingredients and blend again until smooth, stopping once or twice to scrape the sides with a spatula.
  2. Frost the top of one cake with a thick layer of frosting. Place remaining cake on top and frost the top and sides of entire cake. You will have about half leftover, so just store remaining frosting in refrigerator and have a spoonful here or there for a sweet treat.
Pink Sprinkles
  1. Add coconut flakes and strawberry to a food processor and process until flakes are pink. Sprinkle all over top and sides of frosted cake!
Recipe Notes

Nutrition Facts per serving: Calories: 400; Total Fat: 28 grams; Saturated Fat: 13 grams; Sodium: 175 mg; Potassium: 160 mg; Total Carbohydrate: 35 grams; Dietary Fiber: 6 grams; Net Carbohydrates: 29 grams; Sugar: 26 grams; Protein: 6 grams

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Roasted Eggplant Salad with Toasted Almonds

August 9th, 2018 | no comments

Have you ever purchased a vegetable that you don’t typically buy, only to bring it home and wonder what the heck to do with it? Ha, ha…so I’m not alone here, that’s refreshing!

I was recently captivated by the beautiful, locally-grown eggplant on display at my local grocery store. They were seriously straight out of a magazine. Gorgeous, deep purple skin that simply glistening under the bright lights. In my cart it went. And in my refrigerator it sat… for five days. 

Thank God for creative people who love to cook. I went on a search for a roasted eggplant recipe that wasn’t eggplant parmesan. Faith Durand from The Kitchn saved the day with this recipe.

I altered the recipe just a bit and topped each portion with a couple ounces of pulled rotisserie chicken. It was phenomenal AND tasted even better the second day. I hope you enjoy it as much as we did!

Print Recipe
Roasted eggplant salad with toasted almonds
Have you ever purchased a vegetable that you don't typically buy, only to bring it home and wonder what the heck to do with it? I went on a search for a roasted eggplant recipe that wasn't eggplant parmesan. Faith Durand from The Kitchn saved the day with this recipe. I altered a few of the ingredients and the result was AMAZING! 4 Earthfoods per serving: ♥♥♥♥
Course Dinner, Lunch
Prep Time 10 minutes
Cook Time 40 minutes
Servings
servings
Ingredients
  • 2 large eggplants, diced into 1-inch pieces
  • Sea salt
  • 1/3 cup extra virgin olive oil
  • 2 tbsp. Bragg Apple Cider Vinegar
  • 1 tbsp. raw honey
  • 1 tbsp. smoked paprika
  • 1/2 tsp. cumin
  • 4 large garlic cloves, minced
  • 2 tbsp. fresh lemon juice
  • 1 tbsp. Bragg Liquid Aminos
  • 1 cup flat parsley leaves, roughly chopped
  • 1/2 cup almonds
  • 2 ounces goat cheese, crumbled and divided
  • 1/4 cup scallions, finely chopped
Course Dinner, Lunch
Prep Time 10 minutes
Cook Time 40 minutes
Servings
servings
Ingredients
  • 2 large eggplants, diced into 1-inch pieces
  • Sea salt
  • 1/3 cup extra virgin olive oil
  • 2 tbsp. Bragg Apple Cider Vinegar
  • 1 tbsp. raw honey
  • 1 tbsp. smoked paprika
  • 1/2 tsp. cumin
  • 4 large garlic cloves, minced
  • 2 tbsp. fresh lemon juice
  • 1 tbsp. Bragg Liquid Aminos
  • 1 cup flat parsley leaves, roughly chopped
  • 1/2 cup almonds
  • 2 ounces goat cheese, crumbled and divided
  • 1/4 cup scallions, finely chopped
Instructions
  1. Heat the oven to 400°F. Place cut eggplant in large bowl and sprinkle lightly with sea salt. Set aside while making the marinade.
  2. Whisk together olive oil, vinegar, honey, smoked paprika, and cumin. Dab away any extra water that has beaded up on the eggplant and toss with the marinade. Stir in the garlic. Spread the eggplant on a large baking sheet, lined with parchment paper and slide onto a rack placed in the center of the oven. Roast at 400°F for 40 minutes, or until very tender and slightly browned. (Stir every 15 minutes and check after 30 minutes to make sure it isn't burning.) Remove from the oven and cool slightly.
  3. While eggplant is roasting, toast almonds in either a toaster oven or stove-top in a skillet. If using the skillet method, heat nuts in skillet over medium heat for 2 minutes or until golden brown and give off a rich, toasty fragrance. Stir frequently for even toasting. Allow to cool slightly and chop nuts into small pieces.
  4. Whisk together lemon juice and liquid aminos. Return the eggplant to the bowl and toss with the lemon juice mixture. Stir in the parsley leaves, toasted almonds, and most of the goat cheese, reserving a little.
  5. Transfer to a serving bowl and sprinkle remaining goat cheese and scallions on top.
Recipe Notes

Nutrition Facts per serving: Calories: 425Total Fat: 33 g; Saturated Fat: 7 g; Sodium: 475 mg; Potassium: 910 mg; Total Carbohydrate: 29 g; Dietary fiber: 10 g; Net Carbohydrates: 19 grams; Sugar: 15 g (4 grams added sugar from the raw honey); Protein: 11 g

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Easy Peachy Peanut Butter Jam

August 2nd, 2018 | no comments

Earlier this summer my sister Dawn asked me if I’d like to go in on a crate of fresh local peaches. Since we adore stone fruit, I was totally game. We ended up with more peaches than we could possibly consume, so I seeded and froze half to use in daily smoothies and with the other half…I made jam!

Of course I couldn’t stand for just ordinary jam. You should know by now that I like to combine ingredients for the best effect on blood sugar, so instead I created a spread of cooked peaches (with a little honey, cinnamon and lemon juice) and peanut butter. You could also use almond butter, sunflower butter or even cashew butter! Whatever nut or seed butter you choose, please make sure the only ingredient listed on the label is the nut itself (salt is OK). Sugar is added to so many brands of peanut butter and it’s easy to fall victim if you’re just looking at the front of the jar. FYI… the word “Natural” on a label means nothing!

A few of the brands I recommend are: 

  • Crazy Richard’s
  • Krema
  • Peanut Butter & Co. Old Fashioned Smooth Peanut Butter
  • Organic MaraNatha Peanut Butter

Easy Peachy Peanut Butter Jam is a wonderful topping for sprouted toast, rice cakes, or…do I dare say vanilla ice cream?! The addition of peanut butter bumps up the fat content, which means it won’t spike your blood sugar like traditional jam. I added a small amount of sweetener in the form of raw honey…but only two tablespoons for the entire batch. I think it sweetens the jam plenty, but if you disagree you can add a touch more. Just don’t go overboard!

Print Recipe
Easy Peachy Peanut Butter Jam
I like to combine ingredients for the best effect on blood sugar, so I created a jam of cooked peaches (with a little honey, cinnamon and lemon juice) and peanut butter. You could also use almond butter, sunflower butter or even cashew butter! This jam makes a wonderful topping for sprouted toast, rice cakes, or...do I dare say vanilla ice cream?! Recipe makes approximately 2 1/2 cups of jam (or 2-12 oz. mason jars).
Course Spreads
Prep Time 15 minutes
Cook Time 70 minutes
Servings
servings (serving size: 2 tbsp.)
Ingredients
  • 6 peaches
  • 2 tbsp. raw honey
  • 2 tbsp. fresh lemon juice
  • 1 tsp. ground cinnamon
  • 1/2 cup peanut butter The only ingredient should be peanuts (salt is OK too)
Course Spreads
Prep Time 15 minutes
Cook Time 70 minutes
Servings
servings (serving size: 2 tbsp.)
Ingredients
  • 6 peaches
  • 2 tbsp. raw honey
  • 2 tbsp. fresh lemon juice
  • 1 tsp. ground cinnamon
  • 1/2 cup peanut butter The only ingredient should be peanuts (salt is OK too)
Instructions
  1. Peel, seed and dice peaches. Toss in a sauce pan with honey, lemon juice and cinnamon. Stir until evenly combined.
  2. Heat on medium until simmering, then turn heat to low and allow to cook for 60-70 minutes, stirring frequently.
  3. Remove from heat and stir in peanut butter. Transfer to mason jars and store in refrigerator for up to two weeks.
Recipe Notes

Nutrition Facts per serving (serving size: 2 tbsp.): Calories: 60Total Fat: 3 g; Saturated Fat: 0.5 g; Sodium: 20 mg; Potassium: 60 mg; Total Carbohydrate: 6 g; Dietary fiber: 1 g; Net Carbohydrates: 5 grams; Sugar: 4 g (2 grams added sugar); Protein: 2 g

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Sleep Tight Tonic

June 21st, 2018 | no comments

There’s something about the combination of apple cider vinegar and honey that creates a sedative effect in the body. Here’s how it works:

Apple cider vinegar (I like Bragg Apple Cider Vinegar)  releases tryptophan in the body, which is an essential amino acid that can be converted into serotonin. Serotonin— known as the “happy chemical”— is an important neurotransmitter that regulates mood and sleep. 

Honey releases serotonin, which the body converts into melatonin, a chemical compound that regulates the length and quality of sleep. Use raw honey when possible, as it contains more vitamins, minerals, enzymes, and phytonutrients than processed honey. 

The combination of the two, mixed in a hot cup of water, makes for a perfect relaxing evening tonic. Drink it as part of your nightly bedtime ritual and soon you will be sound asleep.

Print Recipe
Sleep Tight Tonic
The combination of raw honey and raw apple cider vinegar mixed in a hot cup of water, makes for a perfect relaxing evening tonic. Drink it as part of your nightly bedtime ritual and soon you will be sound asleep.
Course Tonics
Prep Time 3 minutes
Servings
serving
Ingredients
  • 1 tbsp. Bragg Apple Cider Vinegar
  • 1 tsp. raw honey
  • 6-8 ounces hot water
Course Tonics
Prep Time 3 minutes
Servings
serving
Ingredients
  • 1 tbsp. Bragg Apple Cider Vinegar
  • 1 tsp. raw honey
  • 6-8 ounces hot water
Instructions
  1. Stir vinegar and honey into hot water and sip until sleepy!
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