Considering Intermittent Fasting

Intermittent Fasting, or IF, is a popular notion being promoted these days.  It really is not a new concept.  People have been fasting intermittently through out history, and prior to the development of agriculture, humans were forced to do it quite often as hunter-gatherers.  Studies have linked IF to weight loss. improved markers of health…

Chai Latte Smoothie

Free of refined sugar and dairy but packed with plant-based protein and spicy chai flavors.  In a frozen treat! Cashews, hemp seeds and flaxseeds add creaminess and a punch of protein, with the added benefit of healthy fats. A simple addition of cinnamon, ginger, cardamom and nutmeg add that distinctive chai flavor and aid in…

What’s Worse Than Sugar?

Answer: fake sugar.  It may be tempting to believe that we can drop actual sugars from out diet and still indulge in constant sweetness in the form of miraculous artificial sweetener.  However, there are several reasons why these may be more harmful to our bodies than sugar itself. Your body can’t tell the difference.  When…

Peanut and Sweet Potato Soup

Dairy-free, grain-free and vegan, this creamy, warming soup is a cinch to throw together.  Peanut butter and coconut milk deliver healthy, filling fats.  The sweet potatoes are a great source of complex carbs, vitamin A and antioxidants.  A bell pepper and sauteed onion add sweetness.                    …

Miso and Matcha Noodle Salad

This is a gluten-free, Asian-inspired salad with plenty of vegetables to usher in the late Spring season.  Superfood matcha boosts the power of this dish while miso adds beneficial probiotics.  Ginger aids digestion.  Simple and delicious, this noodle salad comes together quickly. I use a spiralizer to make noodles of zucchini and carrots.  I toss…

Morning Energy Smoothie – Sugar Free, Paleo, Vegan and Keto

It’s got coffee, cacao, protein and a whole lot of healthy fat.  What it doesn’t have is sugar.  But that doesn’t stop it from satisfying and powering up your morning routine.  The combination of fat and caffeine gets your engine going without the jittery feeling that sugar can give you when you add it to…

How to Lower the Sugar Impact of Your Smoothie

Smoothies are fun and convenient to make and drink.  They make a great breakfast you can take on the run, and you can add almost any assortment of ingredients to them.  Many smoothie recipes incorporate a lot of fruit, because fruit sweetens the drink, adds great flavor, and contains vitamins and minerals. However, fruit can…

Roasted Carrot and Quinoa Southwest Salad

A warming, southwestern style dish with plenty of plant-based protein.  Carrots add natural sweetness, quinoa and black beans deliver amino acids and lime adds zing! Start with cooked quinoa. Add some black beans.  Canned (and rinsed) is fine. Roast a few carrots with chopped garlic. Fold the carrots and garlic into the quinoa/black bean mixture. …

Getting Dirty

We aren’t getting dirty enough anymore.  In years past, humans spent greater amounts of time outdoors, in contact with nature, literally getting dirt on our hands and in our mouths.  Getting so dirty exposed us to soil-based organisms, the original probiotics, the invisible good guys that stimulate our immune systems, populate our guts, aid in…

Vegan Breakfast Omelette

A beautiful, veggie-filled chickpea omelette with beautiful presentation adorned with fresh chopped herbs and sliced avocado.  You don’t have to be a vegan to enjoy this!  The omelette is crispy on the outside, soft and creamy in the center.  Protein-packed, rich in phyto-nutrients, this is a plant-based power breakfast. Vegan Breakfast Omelette 1/2 c. chickpea…