Chicken Power Bowls

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Power up with this quick and easy, complete meal-in-a-bowl. Eating lean protein at every meal, and some snacks, is a wonderful, healthy habit to practice. This substance food helps stabilize blood sugar, keep you fuller longer, reduce fatigue and balance hormone levels. What is a lean protein you ask? Well, chicken breasts (obviously used here), lean turkey & beef, quality fish like salmon, tilapia, cod, halibut, eggs, beans, nuts & seeds. I cooked my chicken breasts in a slow cooker on low during the day for 6-8 hours with sea salt, pepper and a little water for quick prep when I got home.

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Creamy avocado, crunchy sunflower seeds and juicy blueberries pile a top fresh greens for a dynamic tasty salad. My husband has voiced a requirement that salads need to be “interesting”. I still haven’t gotten to the bottom of what defines “interesting”, but this salad received five stars from Klint. So, I guess I could have called them Interesting Chicken Power Bowls (just doesn’t have the same ring to it).

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Whatever it takes to get people to eat vegetables, I’m game. Whether a name change is in order, swapping an ingredient, or adding a healthy dressing. I used a homemade lemon vinaigrette, but a homemade or good, light bottled balsamic would be great as well. Excellent post workout lunch or dinner!

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CHICKEN POWER BOWLS
gluten & dairy free
serves 4

• 1 lb CHICKEN BREASTS, BONELSS, SKINLESS
• SEA SALT AND PEPPER, to taste
• 8 cups BABY KALE & SPINACH MIX (or mixed greens)
• 6 oz FRESH BLUEBERRIES
• 1 SEEDLESS or REGULAR CUCUMBER, sliced
• 20 BABY CARROTS
• 15 oz can GARBANZO BEANS (CHICKPEAS), rinsed & drained
• 4 tsp RAW SUNFLOWER SEEDS
• 1 large AVOCADO, chopped

lemon vinaigrette:
• 2 tbsp OLIVE OIL, EXTRA VIRGIN
• 1 LEMON, juiced
• 1 tsp HONEY, PURE or RAW
• 1/4 tsp ROSEMARY, DRIED, crushed

1. Cook chicken breasts (fresh or frozen) with sea salt and pepper in a crock pot or oven bake (350 F degrees for 20-25 minutes in a covered baking dish sprayed with cooking spray). Shred chicken.

2. Whisk 2 T. olive oil, juice from 1 lemon, honey, rosemary, sea salt and pepper in a measuring cup. Layer 2 cups spinach and kale mix in a large bowl with 2 oz blueberries, about 2/3 cup garbanzo beans, 1/4 of the cucumber, 5 carrots, 1/4 of the avocado, drizzle of vinaigrette, 1 tsp sunflower seeds and additional sea salt and pepper, if desired. Makes 4 bowls. Serving size one bowl.

VARIATIONS: Add raspberries or blackberries, cherry tomatoes or other favorite vegetable.

NUTRITION INFO PER SERVING: 450 Calories, Total Fat 18g, Cholesterol 55mg, Total Carbohydrate 43g, Dietary Fiber 15g, Sugars 11g, Protein 32g

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Chicken & Broccoli Stir Fry (slow cooker meal)

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Slow cookers, aka “Crock Pots”, are a beautiful invention. I’m reminded of its simplicity and ease every time I joyfully pull it out of my cupboard.

This recipe couldn’t be more effortless. One reason I love stir fry is how you can add pretty much any vegetable under the sun. A great avenue for getting 2-3 servings in one meal. I add as many as I can, and frozen mixed varieties are convenient and healthy. But, feel free to use fresh too!

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Chicken breasts slowly simmered in broth, garlic, ginger and colorful produce – an eye catching, complete meal when served over steamed brown rice or quinoa. If you want a side or appetizer to add for dinner parties try my Crispy Asian Green Beans… more tasty vegetables. I love it, healthy food should and can taste good!

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CHICKEN & BROCCOLI STIR FRY (SLOW COOKER)
gluten & dairy free option
serves 6

• 1 1/2 lb CHICKEN BREASTS (thawed or frozen)
• 1 tsp SESAME OIL
• 1 medium ONION, sliced
• 3/4 cup LOW SODIUM VEGETABLE or CHICKEN BROTH
• 1 tbsp GROUND GINGER
• 1 tbsp GARLIC POWDER
• SEA SALT AND PEPPER, to taste
• 20 oz STIR FRY VEGETABLE BLEND, frozen
• 10 oz BROCCOLI FLORETS, frozen
• 1/4 cup LOW SODIUM SOY SAUCE*
• 1 tbsp RICE VINEGAR
• 2 tsp SRIRACHA HOT CHILI SAUCE (optional or to taste)

*Gluten free option: Use wheat-free Tamari soy sauce.

1. Drizzle sesame oil in the bottom of a slow cooker. Layer onion slices, chicken breasts and sprinkle with garlic powder, ginger, sea salt and pepper. Pour in vegetable or chicken broth. Cover and cook on low 6-8 hours, or 3-4 on high.

2. Shred chicken with forks. Stir in frozen vegetables, soy sauce and rice vinegar the last 30 minutes of cooking time; cover and cook on high.

3. Spoon stir fry mixture, with sauce from the bottom, over cooked quinoa or brown rice. Top with hot sauce, extra soy sauce, fresh cilantro and sesame seeds, if desired. Serves 6-8. Serving size about heaping 1 cup.

VARIATIONS: Add any favorite fresh or frozen vegetables, red peppers, carrots, celery, green beans, asparagus. Add 1 Tbsp honey for a little sweetness to sauce.

NUTRITION INFO SERVING: Calories 190, Total Fat 2g, Saturated Fat 0g, Cholesterol 55mg, Total Carbohydrate 14g, Dietary Fiber 4g, Sugars 5g, Protein 29g

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Avocado, Corn & Black Bean Salad

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If you’re looking for a new healthy side or salad you’ve just discovered it. I’ve made this dish three times since it’s first creation two weeks ago. Simple, quick to throw together and has amazing fresh flavor. Who says salads have to contain lettuce or greens?

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Try as a topping for grilled chicken, burgers, or fish. I plated it up for a recent dinner party alongside my Chipotle Citrus Chicken. Then my husband scooped up the remaining salad with blue corn tortilla chips the next day for lunch.

This one won’t disappoint, and you probably have most ingredients in your pantry and fridge already. Print off for the start of grilling and picnic season!

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AVOCADO, CORN & BLACK BEAN SALAD
gluten & dairy free
serves 10-12

• 12 oz FROZEN CORN, thawed & cooled
• 1 large GREEN BELL PEPPER, chopped
• 12 oz CHERRY TOMATOES, halved
• 15 oz can BLACK BEANS, rinsed & drained
• 3 AVOCADO, cut into cubes
• 2/3 cup FRESH CILANTRO, chopped
• 3 tbsp OLIVE OIL, EXTRA VIRGIN
• 2-3 LIMES, JUICED
• 1 tbsp HONEY
• 3 cloves GARLIC, grated
• SEA SALT AND PEPPER, TO TASTE

1. In a large mixing bowl whisk together, olive oil, lime juice, garlic, honey, sea salt and pepper for the dressing. Stir in remaining ingredients and additional sea salt and pepper if needed.

2. Cover and refrigerate until ready to serve (if making more than 2 hours ahead, refrigerate without avocados and add before serving). Serve as a side, or topping for grilled chicken, fish or burgers. Serves 10-12.

VARIATIONS: Add fresh chopped pineapple or mango for sweetness.

NUTRITION INFO PER SERVING (as 12 servings): 170 calories, 11g fat, 1.5g sat fat, 19g carb, 6g fiber, 4g sugar, 4g protein

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Taco Salad

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Who doesn’t love a good taco salad? Growing up my sister and I would assemble our cardboard forms, wrap with a soft tortilla and bake crunchy bowls to stuff with our fillings… takes me back. I then proceeded to douse mine with high fat ranch and French dressing. Oops.

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I love making my own seasoning mixes. Store bought taco season packets are filled with preservatives, other chemicals and often gluten as well. When they simply contain chili powder, ground cumin, garlic, salt and pepper, so why not whip up your own? Try mixing a big batch and store in a convenient shaker container to sprinkle over sweet potato fries or chicken before baking.

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Add any toppings you have or like. Kidney beans were on my shelf and cucumbers in my fridge so I tossed them on in. Salads are always a great way to get those daily veggies – add any variety you like, and lots of them!

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TACO SALAD
gluten & dairy free
serves 4

taco meat
• 1 1/4 lb LEAN GROUND TURKEY or BEEF, 93/7
• 1 tsp GRAPESEED or OLIVE OIL
• 2 tbsp CHILI POWDER
• 1 tbsp CUMIN, GROUND
• 1 tsp GARLIC POWDER
• SEA SALT AND PEPPER, TO TASTE
• 16 oz CHERRY TOMATOES

toppings:
• 1 large GREEN BELL PEPPER, sliced
• 1 large RED BELL PEPPER, sliced
• 15 oz can RED KIDNEY or BLACK BEANS, rinsed & drained
• 1 1/2 cups CUCUMBER, chopped
• 8 cups ROMAINE or LEAF LETTUCE
• 1/2 small RED ONION, chopped
• 1 AVOCADO, sliced
• FRESH CILANTRO & LIMES

1. Brown ground turkey or beef in a large skillet over medium-high heat with grapeseed oil. Stir in tomatoes, seasonings and water; simmer 5-10 minutes.

2. Prepare toppings placing equal amounts in each of four large bowls or on dinner plates. Top with warm taco meat, salsa, lime wedges, Greek yogurt or tortilla chips, if desired. Serves 4 (large salads). (If you eat dairy, mix salsa and Greek yogurt for an easy creamy dressing).

VARIATIONS: Top with black kalmata olives, shredded cabbage, cooked corn, carrots or other vegetables.

NUTRITION INFO PER SERVING: 450 calories, 18g fat, 1.5g sat fat, 80mg cholesterol, 40g carb, 16g fiber, 11g sugar, 39g protein

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Lemon Poppy Seed Bread

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I am a firm believer, and have said it many times, that healthy food can taste good. And my simple, one-bowl Lemon Poppy Seed Bread is proof. I love the comment after a taste test or meal, “I can’t believe that is good for me!” With bright, fresh lemon this makes a wonderful weekend Spring brunch addition, any day snack, or dessert for your table. Try serving with a Spring Vegetable Frittata.

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Unsweetened applesauce is an easy substitution for typically highly refined, large doses of oil found in baked goods. Almond and coconut flours are not only grain free, but also helpful choices for people struggling with diabetes – used in this recipe one slice contains only 10g carbs and 4g natural sugar, when using Stevia to sweeten.

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Pure almond extract (or vanilla) add natural sweetness without loads of calories (please note the word pure, no imitation products). Often gluten free baking mixes, or pre-baked pastries are pumped with sugar. Regularly, sugar is the first or second ingredient listed on box nutrition labels. And ingredients are listed from the highest quantities used to the least.

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Friends and family will never know this moist, flavorful bread is healthy and grain free. So delicious, I just had three slices this morning with a steamy mug of coffee, and I’m resisting a fourth.

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LEMON POPPY SEED BREAD
gluten, dairy & refined sugar free
makes 8 slices

• 3 large EGGS
• 1 cup UNSWEETENED APPLESAUCE
• 1 tsp PURE ALMOND EXTRACT
• 60 drops LIQUID STEVIA (or 1/4-1/3 cup honey or maple syrup)
• 1 tbsp LEMON ZEST
• JUICE OF 1 LEMON
• 1/2 tsp BAKING SODA
• 3/4 tsp BAKING POWDER
• 1/3 cup COCONUT FLOUR
• 1/2 cup ALMOND FLOUR
• 1 1/2 tbsp POPPY SEEDS

1. Preheat oven to 350 degrees F. Spray a 9 x 5″ loaf pan with coconut cooking oil or spray.

2. In a large bowl whisk eggs, applesauce, almond extract, Stevia (or sweetener of choice), lemon zest and juice. Mix in baking soda, powder, both flours and poppy seeds until well incorporated.

3. Pour batter into prepared pan and bake for 25-30 minutes, or until middle is set and top is golden brown. Let cool 10 minutes and remove from pan. Cut into 8 slices. Serving size, one slice.

VARIATIONS: Sub orange juice and zest for lemon. Add 1 cup frozen or fresh blueberries or raspberries to batter in place of poppy seeds.

NUTRITION INFO PER SERVING: 110 calories, 6g fat, 1g sat fat, 80mg cholesterol, 150mg sodium, 10g carb, 3g fiber, 4g sugar, 5g protein

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Cinnamon-Apple Spiced Granola (grain free)

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Absolutely my new go-to snack or dessert. Simple to make, crunchy, flavorful and no refined sugar or grains.

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Make a signature cereal by adding other ingredients like raisins, unsweetened shredded coconut, pepita or sunflower seeds. Play around with seasonings, like warm pumpkin spice.

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Unsweetened applesauce is a great substitute for oil when baking. I buy it in bulk for granola and my deliciously moist lemon poppy seed bread (recipe coming soon). Allergen free or not, you’ll devour this one. Eat healthy- feel healthy!

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CINNAMON-APPLE SPICED GRANOLA (grain free)
gluten & dairy free
makes about 4 1/2 cups

• 2 cup RAW MIXED NUTS
• 2 tbsp GROUND FLAXSEED
• 1 tbsp CINNAMON, GROUND
• 1/2 tsp NUTMEG, GROUND
• 1 tsp ALLSPICE, GROUND
• 1/4 tsp GINGER, GROUND
• 1/4 tsp SEA SALT
• 7 DATES, MEDJOOL, pitted, chopped
• 1/2 cup UNSWEETENED APPLESAUCE
• 2 tbsp COCONUT OIL, UNREFINED
• 2 tbsp 100% PURE MAPLE SYRUP
• 1 tsp PURE VANILLA EXTRACT

1. Preheat oven to 325 degrees. Line a large rimmed baking sheet with parchment paper.

2. Combine nuts (I used cashew, walnut, pecan, hazelnut & almond mix), chopped dates, spices, flaxseed and salt in a food processor or blender. Pulse a few time until a crumbly mixture is formed.

3. Heat coconut oil, applesauce and maple syrup until melted slightly; whisk with vanilla extract until smooth. Add nut mixture and stir until well coated. Pour granola in an even layer on the prepared baking sheet. Bake for 25-30 minutes or until golden brown, turn every 8-10 minutes. Crumble and let cool. Serving size about 1/4 cup.
Great with unsweetened vanilla almond milk and fresh or frozen berries!

VARIATIONS: Add unsweetened shredded coconut, dark chocolate, raisins, other nuts or seeds.
NUTRITION INFO PER SERVING: 120 calories, 9g fat, 2.5g sat fat, 80mg sodium, 9g carb, 2g fiber, 6g sugar, 3g protein

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*Recipe adapted from Multiply Delicious blog, http://www.multiplydelicious.com/thefood/2012/11/apple-pie-paleo-granola

Salmon Arugula Salad Bowls

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Normally, to get everything we like eating, for a good price too, I end up all over town at three different addresses collecting goods. I’m thankful to live in a place that has multiple grocery stores within a mile radius (definitely a step up from the rural town I grew up in with no store or stoplight) but when in a time crunch, a one stop shop is welcomed. I got all ingredients for this recipe, except chipotle powder, economically organic too, at Trader Joes. I’m not doing a promotion, just want to help out. They also have non-organic options as well. Don’t worry, all ingredients are common in most grocery stores – just see variations below for other protein options if fish is not quality where you reside.

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A beautiful, nutritious Spring salad. Refreshing, full of veggies and heart healthy protein. Roasting vegetables with olive oil adds tons of flavor and depth. And check out my new bowls from World Market. Again, not a promotion, I just love them and use as often as I can. Perfect size dishes for salad, quinoa, noodles, or any meal you want to eat out of a bowl really. Also, they are easily hand held for those few times dining at the coffee table. Which we never do, my friend told me that.

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By the way, if you’re wondering why I used two different oils here is because grapeseed is good when pan sautéing at higher temperatures, it doesn’t go rancid. Roasting vegetables and in vinaigrettes I like extra virgin olive oil, but feel free to use the grapeseed in place. It’s light and doesn’t have a bold flavor.

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SALMON ARUGULA SALAD BOWLS
gluten & dairy free
serves 4

salad:
• 1 lb WILD SALMON FILETS (cut into 4 oz. portions)
• 1/2-3/4 tsp CHIPOTLE POWDER (chili powder or cumin)
• 2 tsp GRAPESEED OIL
• 12 oz ASPARAGUS, ends trimmed
• 1 lb GREEN BEANS, ends trimmed, halved
• 1 medium SWEET POTATO, peeled & chopped
• 1 tbsp OLIVE OIL, EXTRA VIRGIN
• SEA SALT AND PEPPER TO TASTE
• 4 tbsp WALNUTS, RAW, chopped
• 8 cups BABY ARUGULA

lemon vinaigrette:
• 3 tbsp OLIVE OIL, EXTRA VIRGIN
• JUICE FROM 1 LEMON
• 1 tsp DIJON MUSTARD
• 1 tsp HONEY, PURE or RAW
• SEA SALT AND PEPPER TO TASTE

1. Preheat oven to 425 degrees F. Place prepared asparagus and green beans on a large rimmed baking sheet sprayed with cooking spray (I used coconut oil spray from Trader Joes). On a smaller sprayed baking sheet place sweet potato. Drizzle all vegetables with the 1 Tbsp olive oil, sea salt and pepper; toss with hands to coat. Roast in oven for 15-20 minutes; flipping half way through. Remove asparagus and green beans. Cook sweet potatoes an additional 5-10 minutes or until golden brown.

2. Heat a medium skillet with grapeseed oil over medium-high heat. If needed remove skin and season salmon filets with chipotle powder (or other spices), sea salt and pepper; rub into flesh with hands. Place in hot skillet and pan sauté 3-5 minutes per side, depending on filet thickness. Cover and let rest a few minutes while making dressing.

3. Whisk vinaigrette ingredients together. Place 2 cups arugula in each of 4 large bowls. Top with roasted vegetables, 1 salmon filet, 1 Tbsp walnuts and 1/4 lemon vinaigrette.

VARIATIONS: Use pecans, dried cranberries, spinach or mixed greens for arugula, crumbled with feta or goat cheese and use a good light, bottled balsamic vinaigrette for lemon. Substitute tilapia, lean steak, chicken or turkey breasts for salmon.

NUTRITION INFO PER SERVING: 460 calories, 28g fat, 4g sat fat, 60mg cholesterol, 27g carb, 10g fiber, 6g sugar, 29g protein.
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Banana Cinnamon Swirl Muffins

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I have to divulge I am a baked goods consumer. And not just slightly, all out, one leads to two, and two to five and so on, if you know what I mean. When hearing that it be best for my health to go gluten free 8 years ago, you can imagine my panic button was pushed hard. Panera Bread was my favorite restaurant at the time, at one point I’d consistently eat a white flour bagel and cream cheese for lunch (I know incredibly unhealthy, right? I’d like the record to show it was reduced-fat cream cheese.)

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None of us are just born healthy. I tell nutrition classes that I didn’t just wake up one morning and surprisingly find myself in good health. It takes work and effort, we all have to change, just some of us more than others, but the good news is it’s worth it. And I’m here to tell you Monday isn’t ever easier, do what you can, where you are, with what you have. Acknowledge it will take some work, but keep it simple.

Pick one thing to work on and practice until it becomes a part of your life. We don’t just drift into healthy habits, we have to train and retrain, mind, body and spirit. We have to choose to stop settling for mediocre, doing the same things the same way, but expecting a different outcome. Keep traveling that path to your healthy my friends and see yourself as able to change. We’ll never be perfect, but we can keep growing.

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Okay, so my life lesson for today is complete and we can continue with the muffins. Currently, I don’t feel like I’m missing out at all in the pastry department (except I still think Panera Bread needs some GF baked good options, but I’ll save that for another day). These muffins are 70 calories each, 9g carbs, refined sugar and grain free! And they taste delicious.

Easily whip up a quick batch, stick some in the fridge and the other half in the freezer. Just pop in the microwave a few seconds to warm up, snack or dessert instantly. Kids will love them too. And, did I mention they taste like a little banana cinnamon bun?

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BANANA CINNAMON SWIRL MUFFINS
gluten & dairy free
makes 12

• 4 EGGS, large
• 1/2 cup UNSWEETENED APPLESAUCE
• 1 large RIPE BANANA, mashed
• 1/4 tsp BAKING SODA
• 1/4 tsp SEA SALT
• 1/2 cup COCONUT FLOUR
• 2 tsp CINNAMON, GROUND
• 3 tbsp UNSWEETENED APPLESAUCE
• 1 tbsp COCONUT OIL, UNREFINED
• 1 tbsp MAPLE SYRUP, 100% PURE

1. Preheat oven to 350 degrees F. Line a 12-cup regular muffin tin with paper liners, spray inside of each liner with cooking spray (I use coconut oil spray from Trader Joes).

2. In a large bowl whisk the first 3 ingredients until smooth. Add dry ingredients and stir just until combined. Scoop batter into prepared muffin cups until 3/4 full.

3. Combine topping ingredients (remaining 4) in a small microwaveable bowl. Heat for 20-30 seconds or until just melted. Stir until smooth and spoon about 1-2 t. mixture over batter in each muffin cup. Swirl cinnamon into batter with a toothpick. Bake for 20-25 minutes or until set.

VARIATIONS: Add dark chocolate chips, cocoa powder or blueberries to the batter.
NUTRITION INFO PER SERVING: 70 calories, 3g fat, 2g sat fat, 70mg cholesterol, 95mg sodium, 9g carb, 3g fiber, 4g sugar, 3g protein

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Adapted from Multiply Delicious blog, http://www.multiplydelicious.com/thefood/2012/02/banana-cinnamon-bun-muffins.

A Few of My Favorite Things

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Thought I’d start off the week with a list of favorite healthy eating and living products. In educating people in nutrition and fitness I like to use the phrase “a way of life”, no diet or healthy fad products, but practicing simple ways to daily make our bodies, minds, spirits and homes healthier.

1) Lara Uber Bars – gluten & dairy free, easy to pack in your gym bag or desk drawer. I also just found them in bulk at Costco. My favorite is the roasted nut roll flavor!

Lara Uber Bars

2) Almond Flour – Along with coconut flour almond is my most loved to bake and cook with. Great texture, nutrition and gluten free. For best baking results use Honeyville brand or a fine ground variety in the bulk section of your grocery store.

Honeyville Almond Flour

3) Coconut Oil & Water – Unrefined coconut oil is excellent for cooking, baking and hygiene uses. Pure 100%, no sugar added coconut water is sweet and a great electrolyte replenisher. Pour some into your blender smoothie as a natural, nutritious sweetener (I like Zico and VitaCoco brands).

Coconut Oil
Coconut Water

4)Pop Chips – Okay, so I try not to eat these too often but when craving a potato chip these are a wise option (besides making your own). They are crunchy, salty, gluten free and only 120 calories for about 20 chips. Try dipping in garlic hummus – delicious!

PopChips

5) Trader Joe’s Sparkling Water – I admit at one point in my life I drank Diet Coke and soda like it was water (not my healthiest days and contributed to many headaches at the time). Flavored sparkling water is a great substitute for carbonated drink lovers. It’s not sweet, but if you add some fresh orange, lemon, lime slices, frozen berries or a splash of 100% fruit juice for added sweetness and flavor. My favorites are orange and berry. And each bottle is under $1!

Sparkline Water

6) Unsweetened Vanilla Almond Milk – More calcium than milk, dairy free and so tasty. Add to smoothies, cereal or baked goods. At only 30 calories per 1 cup makes it over half that of nonfat cow’s milk!

Vanilla Almond Milk

7) Udi’s Vanilla Granola (gluten, dairy & refined sugar free) – Crunchy and sweetened with honey. Try adding fresh berries, raw almonds, unsweetened shredded coconut or ground flaxseed and almond milk – breakfast perfection!

Udi's Granola

8) Brita Water Pitcher - I know this one seems mundane but drinking filtered water is one of the easiest and inexpensive ways to take care of your body and increase energy. Try to drink half your body weight in ounces per day (ex. 150 lb. person = 75 oz water/day). I like the really large sized pitchers so I don’t have to fill up as often.

Brita Pitcher

9) Method Cleaners & Detergent – Economical cleaners that are safer for home and skin. Available online or at Target.
Love the fresh grapefruit scent!

Method CleanerMethod Detergent

10) Jackie Warner Circuit DVD Workout – Right now I’m loving celebrity trainer Jackie Warner’s at home workouts. They are fun, new exercises in circuit style that burn calories and tone muscle. I like strength training the opposite days of cardio. A good plan is M-W-F (cardio) T-TH (strength/Pilates). Stretching well every day.

Jackie Warner DVD

11) Living Well: 365 daily devotionals for a balanced life - by Carole Lewis. Daily inspiration and encouragement. Available on Amazon, http://www.amazon.com/Living-Well-Daily-devotions-Balanced-ebook/dp/B005OBNVNI/ref=la_B001JSB74A_1_3?s=books&ie=UTF8&qid=1393259914&sr=1-3.

living well

Blueberry Almond Scones

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Well, I’ve been vacating from life and blog for some time now. I love getting out of routine and then always welcome returning to it.

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I thought scones would be a good way to enter back into life (also the day, bathtub or any endeavor for that matter). A great treat that freezes well, just reheat and brew a cup of hot coffee or steamy tea. Easily adapt flavors by adding fresh citrus zest or chocolate.

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Serve for brunch, breakfast with eggs or a mid-afternoon snack. Almond flour is one of my favorite grain-free flours to bake with. I recommend Honeyville brand, or one in the bulk bins at the grocery store. Also, low carb, gluten & dairy free (but no one will ever suspect it).

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BLUEBERRY ALMOND SCONES
gluten & dairy free
makes 8 scones

• 1 cup ALMOND FLOUR
• 1/4 cup COCONUT FLOUR
• 1/4 cup TAPIOCA FLOUR
• 1 EGG, large
• 1/4 cup COCONUT OIL, UNREFINED (microwave slightly to soften)
• 2 tbsp MAPLE SYRUP, 100% PURE
• 10 drops LIQUID STEVIA (or extra 1-2 T. maple syrup)
• 1 tsp PURE VANILLA EXTRACT
• 1/4 tsp PURE ALMOND EXTRACT
• 1/2 tsp BAKING POWDER
• 1 tsp BAKING SODA
• 1 cup BLUEBERRIES, FROZEN or FRESH

1. Preheat oven to 350 degrees F. Cover a 9-inch round baking pan with parchment paper.

2. In a large bowl, mix egg, maple syrup or honey, Stevia (or extra syrup), extracts and coconut oil. Add dry ingredients and stir until moistened, fold in blueberries. Press dough evenly into prepared pan and cut into 8 wedges. Bake for 15-20 minutes or until golden brown.

3. Let cool 5 minutes, then lift scones out of pan with parchment paper and finish cooling on a rack. Cut if needed along scored edges and serve or freeze.

VARIATIONS: Add 1-2 T. fresh lemon or orange zest and chocolate chips or other berries for blueberries.
NUTRITION INFO PER SERVING: 200 calories, 15g fat, 7g sat fat, 25mg cholesterol, 190mg sodium, 14g carb, 4g fiber, 5g sugar, 4g protein

PRINT RECIPE – PDF

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