Category Archives: IIN Health Coach Certification

Holiday Recipes: Gluten free Gingerbread & Cranberry Sauce

Are you a holiday foodie? When was the last time you enjoyed some yummy gingerbread? Or perhaps cranberry sauce with a twist? Each of these recipes is a stand out in its own right as well as the perfect duo for dazzling your family and friends this holiday season. I’ve worked and reworked these recipes so they will be healthier and tastier versions of some holiday favorites. I hope you like them too!

As a kid growing up cranberry sauce was the holiday delicacy that came straight out of a can. Yes, I said that. That was until I came across the real deal. Fresh cranberries! I was completely smitten with the color and texture but the tartness was a bit over the the top even for my tongue. Then I started playing around with citrus and ginger and now it’s resulted into a jewel-like sauce to fancy up any turkey dinner.

Orange Ginger Cranberry Sauce

List of Ingredients

1 large orange

1 1/2 tablespoons of fresh grated ginger

1 bag of fresh cranberries (12 ounces)

3/4 cup of coconut sugar & later 2 teaspoons of coconut sugar

Directions

  1. Zezt approximately 2 teaspoons of orange peel into a medium saucepan. Add 1 cup water, cranberries, ginger and coconut sugar.
  2. Bring cranberry mix to a boil and stir until coconut sugar is dissolved and cranberries pop. Lower to medium heat and stir occasionally over five to eight minutes. Cool, then refrigerate until you are ready to serve.Saucey

You can make this cranberry crowd-pleaser 2-3 days ahead of time. Eat it alone as a side dish or use it the next day as a jelly on top of the warm gingerbread.

And speaking of gingerbread, here’s a healthier choice for you to enjoy with tea or coffee, plain or dolled up! I’m a gingerbread fan, but often it’s so riddled with sugar, shortening and well, gluten (not that gluten is a bad thing for you).

Gluten Free Gingerbread

Preheat oven to 350F/ 177C and bake for approximately 35-40 minutes.

List of Ingredients

2 cups gluten free flour (I like Pamela’s brand)

2 eggs

1/2 teaspoon baking soda

1 teaspoon baking powder

1/2 teaspoon of sea salt

1/2 cup coconut oil (melted)

1/2 cup coconut sugar

3 Tablespoons freshly grated ginger (finely grated)

1 Tablespoon cinnamon

1/2 cup molasses

2 Ginger tea bags steeped in 1/2 cup of water

Directions

In a large mixing bowl, combine all the goodies together. Bake in a greased and floured 9×5 pan. Cool the pan for 15 minutes, then remove and enjoy. Happy dance optional and greatly encouraged.

Insider Notes to the Reader:

1) No one will know will ever guess that you’re serving gluten-free goodness.

2) This gingerbread is made with fresh grated ginger placing you right up there with the Iron Chef.

3) Your entire home will fill with this wildly intoxicating smell that may have you calling up the Yankee Candle company begging for a new candle scent that smells exactly like it.

4) Don’t let it’s outer looks deceive you. Within the first bite you’ll find yourself in ecstasy. This recipe has endured multiple trials and tweaks with the desire to produce  a healthier choice without sacrificing taste. While it’s not intended to be your only source of nutrition, I think we get the importance of relishing the holidays with some decadence.Tea Time

I love the gingerbread with cinnamon apple tea. It’s simple yet extraordinarily yummy. And should you be ever so decadent and adventurous, here’s another possibility pictured below. It’s quite the combination.Jelly

Chime In!

In the comments below, let’s us know– have you tried either of these recipes? So, what’d ya think? Or are you planning on giving it a whirl?

How Detox Can Become Your New BFF

You + Detox = BFFs

I want to share with you how detox can become your new BFF.  Please humor me while I make a quick connection. You know how nice it feels to take those rare yet very extended baths or showers? The ones where you take time to wash every part of your body? Where you are simply relaxing your body and enjoying the atmosphere and the sheer delight of not having to rush off to do something? Somehow you’re topping off your “feel good” with clean?

Similar to how a long extended bath or shower externally cleans the outside of our bodies, our incredible bodies also craves an internal cleansing. When you think about it, why wouldn’t we clean up our entire body? If we clean our cars with a lube and oil change and our homes with dusting and mopping, detox is simple body maintenance.

A seasonal detox allows our body to relax and renew itself.  It triggers our body to reboot our metabolism, clear cobwebs from possible mind fog, boost immunity, release unwanted weight and allow our skin to radiant better health.

You see, we possess an uncanny ability to be strong as an ox when we properly nourish, maintain and detox our physical home.

Detox is paramount for healing the digestive tract and putting the FUN in liver function.

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We’re such a marvel that our lymphatic system transports toxins and excess fluid while our sweat glands release toxins through our skin. And this, my friend is only scratching the surface of your magnificence!

FuninLiverFunction

Ain’t Nobody Got Time for Toxins

Don’t fall prey to the thought that your body detoxifies itself and doesn’t need extra help. Truth is we all need a boost because whether we like it or not, we are exposed to hazardous materials, chemicals and substances on a daily basis.

Are you kicking around the thought of getting your detox on, yet you’re wondering if it will be too hard or simply not worth the effort? I assure you it’s 100% worth the effort because I know YOU are worth it! I’m not going to tell you every thing will be easy peasy. However, I wholeheartedly believe you’ll feel it’s worth the effort.

We all deserve to be happy and feel fully alive. Remember what that feels like to be energetic and joyful? Be confident that taking on a detox is so worth it because of the way it can help you shift and feel great not only in your health but your mindset. It would be my honor to walk with you by supporting you with questions that may arise, and challenges you may need to overcome. I’ll be like a Dallas Cowboys cheerleader rooting you on minus the poms poms, short shorts and well, perhaps that wasn’t the metaphor you needed. But I will definitely be cheering for you every step of the way!

Gentle Reassurance

Perhaps you get a bit tentative at the thought of not being able to eat your favorite go-to foods. Or the challenge of giving up coffee, chocolate, or an evening glass of wine or beer causes some reluctance.

Let me assure you I’m not cruel. In fact, I believe life is to be enjoyed. I’m not about to have you consume juices and smoothies all day, every day. Nope, not my style. 🙂

Maybe you’re wondering if you’ll feel deprived or hungry like a hyena. No worries, my friend. This is the way I see it– life is meant to be an adventure that’s full of choices. You hold the reins. You choose what detox is right for you.

By the way, it’s perfectly normal to wonder about what you may be giving up. In fact, it’s what kept me from moving forward in my own health. For too long I focused on what I would be giving up rather than what I would gain. Then “shift happened”. I finally reached the point where I was so done feeling crummy and confined. I wanted to enter into the beautiful world again with greater energy.

I saw the light and even lightened up.

As I began to see the benefits of detox, I decided I’d make this practice my new best friend. Now, at least once every 90 days for a week I choose to detox because the results were so remarkable that I wouldn’t want to go back to the way I felt before. You see I was done with the nuisance of calorie and carb counting, not eating any fat, figuring out what diet of the month was best for me and well– ad nausea. I’m sure you understand why detox became so near and dear to me by helping me avoid what I’d no longer tolerate. Because honestly, the thought of doing that for the rest of my life sounded too stinkin’ exhausting!

Chime in.

Are you ready for keeping it simple and for eating nourishing, wholesome foods? Have you ever benefited from detoxing before? If so, tell us in the comments below.

Thinking you may be ready to take the plunge? If so, Yippeeeee! I have everything you’ll need: recipes, a step-by-step guide, recipes, even a shopping list and meal planner, to help you feel your oats. I will be rooting you on via email support so you can go after your health goals.

 Want more information? Click here to learn about my FREE Webinar. Let me help you change your life forever.

To your extraordinary life! xo

Savory Sweet Potato & Butternut Squash Soup Recipe

Is it just me or is the anticipation between Summer and Fall a big deal for you too? In mid-September I begin crafting and taste testing my seasonal Autumn recipes. One of them must always include sweet potatoes and butternut squash in some form or fashion and it’s even better when it’s in soup!

Weeks ago, I start pulling out my cinnamon sticks for warm tea, decorating with cute pumpkins and mounds of leaves – and folks, I live in Texas it’s currently 90 degree F or 32 degrees C! No leaf has turned it’s color yet. I have at least three weeks ’til I’m sporting a scarf, sweater or gloves. And yet there’s a sweet anticipation of the climate change and all that it brings!

SweetPotato&ButternutSquashRecipe

This particular soup recipe I bring you is simple to make, offers up a concert of flavors, and drum roll please…. can be made in a large quantity for group gatherings or frozen for later easy thaw-out-and-dine moments. If you prefer, cut the soup recipe in half or utilize all the ingredients for however you see fit.

I personally enjoying cooking this recipe in a big pot, saving some for left overs and even freezing the rest to enjoy later. I like to pair it with a scrumptious salad. My husband insist that it’s better with his “gourmet grilled cheese” sandwich. Either way I believe you will enjoy this delicious soup throughout the season and on into Winter.

Sharing is caring. Get this recipe for savory sweet potato and butternut squash soup.

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List of ingredients

Serves approximately 15-20

3 cubed Sweet Potatoes small  (unpeeled for maximum nutrition)

4 cups Butternut Squash cubed (freshly cut (think arm workout and roasting seeds) or frozen if you please)

2 Cans of Coconut Milk (go for the gusto and get full fat, it’s good for you!)

1/2 chopped Onion (white or yellow)

1 Tsp of Coconut Oil

1 Tsp of Ground Cinnamon

32-64 ounces of Vegetable Broth (use 64 ounces if you plan on using the almond butter, use 48 if you are not)

6 ounces of Almond Butter (optional but very tasty)

Salt and Pepper to Taste

Ingredients

Directions

  1. Chop half an onion and saute in coconut oil in small pan.
  2. In a larger cooking pot, boil cubed sweet potatoes and butternut squash until soft.
  3. In food processor/blender add in onion, sweet potato and butternut squash, cinnamon, one can of coconut milk, and almond butter.
  4. Combine mix from food processor/blender with all remaining liquids and ingredients into the pot, occasionally stirring at low-medium heat until you’re happy with the consistency and temperature.
  5. Serve and enjoy! 🙂

SweetPotato&ButternutSquashSoup

Prep Time

Approximately 20 minutes

Why I am a huge fan of this recipe

Sure, it’s tasty and as a certified health coach I also look for the health benefits. So here’s a quick run down of why I love some of the big player ingredients.

I love the sweet potatoes because they offer a big antioxidant punch of vitamins. In the past I’ve roasted the seeds from the butternut squash.  Pepita seeds with a little salt is super tasty and are high in fiber and protein. I like to throw the onions in as a detoxifying food but also for the flavor it provides. Almond butter helps regulate blood sugar levels, it’s a jewel. Cinnamon is known to be a Kung Fu fighter against inflammation, okay perhaps the research literature doesn’t say “Kung Fu” but you’re tracking one of it’s superpowers. Coconut oil and milk because I think we can all use the good fat, big taste while naturally boosting our energy.

I know it may seem odd, using good salt really matters. I suggest using pink Himalayan salt to pop the flavors while helping provide an array of trace minerals to balance the body, maintain fluids and replenish electrolytes. It’s no where close to the old processed regular table salt.

It’s important we eat real, wholesome foods. When we do, our bodies take notice. The more organic we consume, the less we burden our bodies with pesticides. When we enjoy the real foods we also don’t need to worry about counting calories. Instead we can opt for healthy fats, and densely nutritious grub that leaves us feeling satisfied and energized.

Chime in!

What’s your favorite soup during the Fall season? Are you going to give this recipe a try? Share your opinion, we’d love to know what you think about the flavors.

 

5 Ways to Incorporate Chia Seeds Into Your Diet

Are you are new to chia seeds?  Are you a chia seed lover? Wherever you are on the chia seed spectrum, I’ve got five great ways that you can incorporate chia seeds into your diet. In case you’re wondering why I am such a huge fan, here’s several reasons why. These Superfoods are great conformists taking to whatever flavor you they’re introduced. Chia seeds serve as one of the richest plant-sources of Omega 3– even higher than salmon. In addition to supporting our cholesterol and heart health these “wonder seeds” are gut friendly supporters, and perhaps the dieter’s best friend.

O, Let Me Count the Ways

Nine, ten, eleven… I love the wee small seeds. Who wouldn’t want to keep food that aids in digesting? They help the digestive process by moving things along with more ease. Chia seeds contain a soluble fiber. When they are soaked for an hour or overnight our bodies can greatly benefit from the gel coating of the seed which keeps the colon lubricated and enhancing our visits to the “Oval Office”!

Twelve, thirteen, fourteen… Tiny little loves! You give bodies an energy boosts because you serve up protein. Personally, I find myself feeling satiated and content because my body rejoices when provided with a great mix of healthy fat and fiber. I simply cannot hide my love for for chia! If I could kiss them, I would! But rather, I’ll eat them. 🙂

5 Yummy Recipes Where you Can Easily Incorporate Chia Seeds

Below you’ll find five ways you can incorporate chia seeds into your diet with a variety of healthy recipes. I love to try out recipes usually with whatever can be found in my kitchen. So feel free to change things up to your liking. Not a huge fan of raspberries? No worries! Substitute strawberries instead. Don’t have any macadamia nuts? No problem. Substitute almonds. The most important rule to follow for these recipes is to incorporate chia seeds because I want you to receive the terrific health benefits. I’d like to add, for maximum benefit and for creating that gel-like goodness, soak your seed for an hour or even overnight unless you have time to soak them within certain recipes.

I’ve purposefully chosen something you can work into any meal throughout the day. There’s something you may feel is more fitting for breakfast, lunch or dinner or perhaps a snack, or a drink, and even dessert. Yes, dessert! Either way, I’m sure you’ll find yourself feeling full while also addressing your taste buds too! These recipes arm you with whole unprocessed foods while sneaking in the goodness that chia seeds bring through a variety of textures, colors, and flavors.

Raspberry Chia Lemonade

Ingredients for 4, 8 ounce servings

  • 32 ounces of water (sometime I also like to use half mineral water)
  • 3 fresh squeezed lemons
  • 1 Tablespoon of soaked Chia Seeds
  • Sweeten with Lemon Flavored Stevia or Agave Syrup
  • Optional: You can add ice or cool and serve

Directions: Stir. Drink. Smile.

Rasberry Lemonade

Cheesy Chia Cauliflower Broccoli Casserole

Ingredients for 6-8 servings

  • 1 head of cauliflower florets
  • 1/2 head of broccoli florets
  • 8 ounces of Colby Jack shredded
  • 3/4 cup of plain yogurt
  • 2 Tablespoons of soaked Chia Seeds
  • 1-2 cloves of garlic (roasted is best)
  • Salt & Pepper to taste

Directions:

  1. Preheat oven at 350 F.
  2. Steam Cauliflower & Broccoli
  3. After the veggies are steamed, stir all ingredients together
  4. Spread remaining cheese on top of casserole dish
  5. Cover dish with foil & back until cheese is melted about 25 mins should do.
  6. Serve and enjoy.

Healthy recipe cauliflower cheese chia

Apple Cinnamon Chia Yogurt

Ingredients for 1 serving size

  • 1 cup of your Favorite Low Sugar Yogurt (I like So Delicious Coconut Yogurt & Siggi’s Icelandic Skyr that’s like yogurt)
  • 1/2 chopped Granny Smith Apple
  • Cinnamon to taste
  • 1 Tablespoon of soaked Chia Seeds
  • Optional but I love this… a few drops of real Vanilla Extract

Directions: Stir. Enjoy. Eat. Smile.

YogurtChia

 

Peachy Chia-licious Macadamia Nut Protein Smoothie

Ingredients for 1-2 servings

  • 10-12 ounces of water (you may want to add some ice)
  • 1/4 cup macadamia nuts
  • 1 peach
  • 3 scoops of protein powder (I love using USANA’s Nutrimeal Free. It’s plant-based and free fructose, soy, dairy and gluten with 15 grams of protein)
  • 1 Tablespoon of soaked Chia Seeds
  • Optional: a few drops of real Vanilla Extract and cinnamon (for fat burning)

Directions: Blend. Drink. Smile. Repeat.

Peachy

Chocolate (or Vanilla) Coconut Chia Pudding

Ingredients for 1-2 servings

  • 2 Tsp of Coconut Oil
  • 1 Tsp of Cacao Powder or 1 tsp of Vanilla Extract
  • 1 Tablespoon of soaked Chia Seeds

Directions: Blend. Eat. Enjoy.

HowCanYouHaveYourPudding?

Sneak it in!

Just a quick word. Chia is a covert operator. I have a friend whose child is a serious guacamole fan. She explained that he hadn’t been drinking enough liquids and had become constipated. That night she began sneaking in chia seeds to his favorite guacamole dinner. A few days later she informed me that her eleven year-old was now a  “regular” kind of guy again. Way to go Mom! Successful covert operations are fulfilling– and on the other hand, not-so-covert operations as well. She shared with me that her son is “all in” for chia lemonade. Friends, I say we push the envelope and try it out in apple sauce, salads– sprinkle them on anything. Let’s create some healthy bodies.

Chime in.

Do you have a chia seed story? Any favorite go-to recipe? Tell us. 🙂 Haven’t tried it before? Which of the 5 recipes will you try out first?

 

Easy Gluten-Free Vegan Chocolate Sunbutter Cups!

When someone says chocolate if your ears perk up and your mind starts racing, you aren’t alone! This time of year there’s an invasion of hollow chocolate rabbits delivering similarly hollow benefits with ingredients like high fructose corn syrup, and hydrogenated oils. The chocolate rabbits are everywhere! I feel it’s a moral obligation to turn you onto something healthier that will tickle your taste buds.

Just say noooooo!

Wascly Choc Wabbit

I’m offering you a deliciously deceptive alternative. It’s going to help your hankering for something sweet. It’s something you can make with 4 ingredients and in less than 10 minutes you’ll have finished this great work of art while outwitting Martha Stewart herself.

Skip creating a disaster in your kitchen!

Messy Kitchen

Let’s get this party started so you can enjoy more of this:

Hammocktime

If you haven’t heard of sunbutter you are in for a treat! With so many people having peanut allergies these days, sunbutter is the closest thing to peanut butter. It’s made of sunflower seeds and it’s delicious! This is the secret ingredient to making our chocolate recipe tasting similarly to a Reese’s Butter Cup but with a healthy twist!

Healthy Gluten-Free Vegan Chocolate Sunbutter Cups

And… this may possibly make err’body even happier because those with particular diets can still join in the fun. I aim to please.

1 cup Coconut Oil (suggested organic, virgin)

1 cup crunchy Sunbutter (sunflower seed butter- yum!)

½ cup Organic Raw Cacao Powder (not Cocoa)

2 Tablespoons Coconut Sugar

Stir all ingredients in a mixing bowl. Place it in your refrigerator to set and chill. Pick up some festive mini cupcake wrappers should you decide to go all out.

Gluten-Free Vegan Chocolate

OR… if you want a super quick fix, place the batter in a small glass pan, later cutting them into squares. Do what best suits your fancy.

Homemade Dark Gluten-Free Vegan Chocolate

 

Go outside and celebrate the simplicity of it all. Follow celebration example below or simply adapt using your own style and pizzazz.

Charis

Within 30 minutes your Gluten-Free Vegan Chocolate Sunbutter Cups will be ready for sharing or taste testing. Enjoy!

You may wonder, how on earth can this recipe be healthy if it taste so good? Read about the wonderful benefits of coconut oil here.  I’m a fan of sunbutter because it’s an excellent source of protein and contains no cholesterol amongst other things. However, it’s good to know that it’s a true friend to those who have peanut allergies. Talk about opening up an entire new world of taste!

Of course, we chocolate lovers have heard of the antioxidant powers of it’s cocao powder. What you may not know is that it’s high in magnesium, cholesterol and sugar free. When you want to sweeten things up, try out coconut sugar. I’m a fan because it has an even lower glycemic index than honey (and don’t misread me, I’m not against raw honey in moderation). Coconut sugar is high in minerals and vitamins and helps bring this rich dessert its full on flavor!

In the comments below tell us know if you plan to try out this Gluten-Free Vegan Chocolate recipe. If you have already, tell us about your experience.
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