Coffee is a non-negotiable in my life…

With all my food sensitivity, I had to cut the added inflammatory components of cream and sugar out of my coffee years ago and resorted to just black.  And although that is good I have discovered a healthy latte that makes my coffee decadent and delicious without the guilt.

And the health benefits of this concoction are what matters most.

Morning Latte 

16 oz of organic black coffee ( must be organic-do not buy non-organic it's full of pesticides and herbicides)

1 TBSP Grass Fed Butter

1TBSP MCT Oil

1 scoop creatine 

1 scoop collagen

2 Vit D drops 

Blend it up in the blender until frothy and amazing.

The health benefits are amazing:

Why Grass Fed Butter?

Its full of gut healing, anti-inflammatory fats, fat soluble vitamins that lower your blood sugar, risk for heart disease, heals your gut, lowers your inflammation and gives you important vitamins for brain and gut health.

The health benefits of this concoction are amazing and it's...

If you have followed me on IG long enough you know I am a daily salad eater.  It’s the fastest and easiest way for me to pack all the veggies in and feel full, satisfied and full of energy.

I am always looking for yummy ways to spic it up and this Big Mac Burger Salad does not disappoint.

My epic salad…⁣

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This Burger bowl salad was so good and had that restaurant burger vibe but better because it was made with quality ingredients.⁣

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The breakdown:⁣

Sauteed ground beef in avocado oil and onion, powder, garlic powder, salt and pepper.⁣

Sauteed mushrooms in butter and avocado oil with same seasonings as the meat.⁣

Chopped organic dill pickles.⁣

And you own flair-add tomatoes, avocado, onions.etc whatever you like on your burger...all over a bed of greens of your choice.⁣

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Special Sauce Dressing: ⁣

1/2 cup mayonnaise⁣

2 tablespoons ketchup ( organic low sugar-primal kitchen is a great brand)⁣

1 tablespoon coconut aminos ⁣

2 teaspoon maple syrup (even less if sweet e...

OMG!! I have found the best kept secret in low carb, low glycemic index french fries...and I would argue that they taste better than a real potato french fry.

They are sweet, they are crunchy, they are amazing...its a Rutabaga fry...aka a turnip fry.  

I discovered this little gem in my Organic Produce box order and I honestly loving the variety of foods and exciting new finds that we have discovered with our box ( thank you Quarantine and trying our delivery produce). 

The family loved them and did not even question that they were not a potato.

Ingredient

1 large Rutabaga cut into wedges/fries

avocado oil

salt, pepper, onion powder and garlic powder ( I make a blend)

Set your airfryer to 350, adding all above ingredients and toss to coat the fries.  Cook turning and tossing every 5 minutes for approx 20-25 minutes.  You will need to watch them periodically so they do not over cook and burn.

We had these babies with burgers on the grill but you can serve anytime or anyway. ...

Anyone else tired of their own cooking?? 

Chicken, beef, fish on rotation for weeks and weeks and weeks.  I tried this little gem and it was a breath of fresh air from our typical routine and it used pork...if you like noodle bowls and Asian food, this is a crowd pleaser with my family.

Pork Potsticker Bowl

 For the Sauce:

• 1/4 cup coconut aminos
• 1/4 cup chicken broth
• 1 tbsp apple cider vinegar
• 1 tbsp fish sauce

 For the Bowl:

• 1 yellow onion, diced
• 3 cloves garlic, minced
• 6 cups cruciferous vegetables, chopped (I used broccoli rabe, 1 zucchini diced and a bunch of kale)
• 1 package brown rice noodle or Healthy Noodles(or you could even sub one zucchini, spiralized into noodles)
• 1 tbsp sesame oil
• 1 lb ground pork
• Salt and pepper

INSTRUCTIONS

1. Prepare the sauce by mixing all of the sauce ingredients together in a bowl. Set aside. 
2. Chop onion, garlic and cruciferous veggies as noted. If you are using noodles, heat a medium pot of water to boil. If you are usin...

With the Holiday weekend this weekend and some extra time on our hands...may I suggest taking a little time to do some meal prep and planning.

It’s been a game changer for me with sticking to a healthy lifestyle because it takes the stress off of cooking for the week and allows you to have food ready to eat without the hassle and stress of making it in the midst of a hangry moment.

I am sure you have heard and know that meal planning is great...but what exactly does that even mean.

Two things I make sure I always have stocked in my freezer is shredded chicken and brown rice.  I make batches of frozen chicken in my instant pot every couple weeks and the possibilities are endless with these two items on hand.

Here are some suggestions:
1.  Eat with baked sweet potato and steamed broccoli
2.  Tacos- corn tortilla, salsa, lettuce, cheese
3.  Stuffed Sweet Potato- mix chicken with salsa or homemade BBQ sauce
4. Stir Fry- sauté veggies, brown rice and add chicken with soy sauce, ...

OMG I am struggling so bad with the snack attack.  Are you too??

Stress has got me wanting to eat everything in sight and so me that means crunch, salt and munch.  I am girl obsessed with corn chips and guacamole ( oh the grains do not settle well) but that is not doing my waistline any favors.

So I wanted to find a healthy treat that would satisfy to snack attack needs and be gut healthy needs.  

Enter...the KALE CHIP.

Its got the crunch I crave and none of the guilt.  I make them in my air fryer in 10 minutes and they come out perfect .

Ingredients

1 bunch of Kale- stems removed and torn into pieces

1 TBSP Avocado Oil or Olive Oil

Salt and Garlic Powder

Instructions

1. Place all ingredients on a ziplock bap, closed and massage the oil and seasoning in the kale.

2. Airfryer set to 250 degrees for 10 minutes-be sure to shake and stir them around every 3 minutes or so.

3. Take out when golden brown and crispy.  They do need to be watched pretty close so stay close to t...

Cooking and baking have become a part of our daily e-learning...science, math, home economics...are you using it too??

We also have a golden opportunity to teach our kiddos a healthy lifestyle by using fresh whole ingredients and sharing with them proper portions, quality of food and why we need to eat a healthy diet. 

 I have been experimenting with new flours for baking and cooking that up the nutritional game and still taste amazing...my kiddos don’t even know the difference and I can feel good about what I am giving them.

Get rid of your unbleached white flour as quickly as possible, they are not doing anything good for your bodies.

Here are my favs:

Almond Flour- it’s nutty and delicious.  It’s great for baking and cooking.  We use it as breading for chicken and fish...baking yummy breads and cakes. Just make sure you find a recipe that uses almond flour and do not try to swap white flour for almond, the ratios are not the same. (This flour is high in protein, manganese, v...

This recipe is full of protein with the eggs and milk ( you could even sneak in some bone brother powder for extra protein) and use full fat coconut milk for an extra fat boost too.  It's a very versatile recipe, if I say so myself. 

Warning...this is a make ahead dish so give yourself the extra time for the bread to dry out and then soak overnight. 

French Toast Casserole 

 Ingredients 

Avocado Oil Cooking Spray

16 ounces bread (bread of choice- I chose Gluten Free loaf) cut into 1 inch cubes (this is about 8-10 loosely packed cups)

2 cups milk (almond milk or coconut milk)

6 eggs

1/4 cup maple syrup

1/4 teaspoon salt

2 teaspoons cinnamon

1/2 teaspoon freshly grated nutmeg

2 teaspoons vanilla extract

 optional sliced banana on top  and addition of bone broth powder to boost the protein grams

Instructions

1. Cube up bread into 1 inch cubes. If time permits, spread the bread out on baking sheets and let dry out for several hours. If time does not permit, dry bread...

Are you looking for healthy things to cook with kiddos?

Cooking with the kiddos is great bonding time and full of teachable moments but having all the sweets in the house can be hard for our waistlines.  This recipe is a healthy and easy treat with loads of nutrition for you and your kids. It’s low in sugar, high in fiber and full of vitamins. 

Chocolate Banana Chia Pudding

Ingredients

• 1 large banana, very ripe
• 1/2 cup chia seeds
• 2 cups any milk (I used unsweetened almond milk)
• 1/2 tsp pure vanilla extract
• 2 tbsp maple syrup
• 1 tbsp cacao powder

Instructions

1. Place all your ingredients in a blender and blend together until incorporated. 
2. Pour half into a glass container and cover. Refrigerate both for at least 4 hours or overnight.

Storage Instructions: Refrigerate assembled and covered for up to 5 days

Why eat Chia Seeds?

64% more potassium than a banana

6x more calcium than milk

100% more omega 3 fatty acids than salmon

6x more iron than spin...

Meal planning and prep each week is something I live by. If I am going to cook I always make it worth my while and cook large batches of food to freeze and call another week when life is hectic.

Homemade marinara is one of this batch cooking staples. I make my own because I can control the quality of the ingredients and the sugar content in my sauce vs sauces you find at the store. I can also make the argument that is more cost effective and tastier too.

This recipe will make you approx 6-7 mason jars of sauce. 

Shannon's Homemade Marinara Sauce 

3 (14.5-oz.) can whole peeled tomatoes

4 tsp. olive oil

2 large chopped onion 

3 cloves garlic, finely chopped

1 tsp. sea salt (or Himalayan salt)

2 tbsp of italian seasoning ( add more to taste)

1 tbsp parsley ( add more to taste)

1. Heat oil in medium nonstick skillet over medium-high heat.

2. Add onion; cook, stirring frequently, for 3 to 5 minutes, or until onion is translucent.

4. Add garlic; cook, stirring frequently...