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Vitamin C- Immunity Boost Juice for Cold and Flu

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(Date: November 2011) Cold and Flu season has finally arrived.  Most people I know are sick with some type of cold or sinus infection–  of course, I wasn’t the exception and came down with a mild case of the flu.  I am now feeling better thanks to my teas, home remedies, wholesome foods  and much-needed rest.

There is nothing to fear though, these bugs have nothing on you because  this delicious and nutritious Vitamin C- Immunity Boost Juice , will keep them away. 

Vitamin C in a purple juice?  Yep.  Did you know that a head of red cabbage has about  797%  DV’s of  Vitamin C?  That was news for me a couple of years ago and that is when I started juicing it more often.

So, by drinking this juice you will be roughly boosting 198% of this amazing healing Vitamin into your body. Neat, isn’t it?

How about 2,038 mg of Potassium or 58% of the recommended Daily value.    As we all know tangerine, and lemons provide another boost of Vitamin C.  Then the ginger and pomegranate provide Antioxidants to take this healing drink to the next level.

Enjoy this drink during anytime you feel like you need a little help with immunity or simply drink it for prevention.     However, keep in mind that you should not consume raw cruciferous if you have thyroid disease and under the care of your Integrative Endocrinologist.   Read my article here  where I talk in-depth about the reasons why some people  should and shouldn’t eat raw cruciferous.

Question: What is your favorite juice combination to give your body that boost of energy and vitamins? I’d love to hear your favorite juices or remedies in the comments below.

What You Should Know About The Flu Shot + (Natural Flu Shot Juice Recipe)

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Don’t you feel that there is too much information and misinformation on whether the flu shot works or not?

I know that It can be daunting and frustrating to sort out through the real evidence vs unfounded facts. That’s why I decided to do my own research and condensed all of this information within one article so that you can finally have a clear understanding of this controversial topic.

As a bonus, I  am going to show you exactly how I protect my family from getting the flu– so you too can learn how to protect yours.

Let’s start by learning a little bit about the flu vaccine:

What’s In The Flu Shot and Is it Effective?

In case you are not aware the flu shot contains a cocktail of chemicals that you definitely do not need.  Dr. Julian Whitaker further warns: thimerosal is 50% ethyl mercury the most toxic biological poison on earth.

Ethyl mercury is so toxic that the EPA requires full protective gear and self-contained air, for workers cleaning up wastewater containing 200 parts per billion.

A flu shot contains close to 25,000 ppb’s. That  is astronomically high and way beyond what the FDA’s “recommended safe levels.”  With a 75% no success rate, most people end up getting the flu anyway. Now let’s take a look at the cocktail of chemicals…

The Ingredients:

flu-vaccine-ingredients-table
Original image source from the CDC.gov website

I don’t know about you, but I do not want formaldehyde or Thimerosal (mercury) in my body. We get enough toxins from the environment as it is. Egg protein? I am sure it is not from free range, pasture or organic eggs– enough said!

The effectiveness of the flu shot depends on how well the flu vaccine is matched to the current season’s viruses strand as stated by the CDC below.

Remember that the “flu” isn’t always caused by the flu virus –7% of ILI (influenza-like illness) is the influenza virus, and since no one is really looking to test for the influenza virus association to pneumonia (the biggest part of the killer statistic) it is just an assumption. So how can the flu vaccine help prevent the lion’s share of the deaths when the association is more with ILI?

According to Cochrane Reviews when they went to find how well vaccination helped people prevent pneumonia or death – they couldn’t find any. (Read the full article here)

Here is what  the authority in Diseases  (CDC) has to say about the Flu Vaccine: 

[note note_color=”#eef5e3″ text_color=”#432723″ radius=”9″]During years when the flu vaccine is not well matched to circulating viruses, it’s possible that no benefit from flu vaccination may be observed.

During years when there is a good match between the flu vaccine and circulating viruses, it’s possible to measure substantial benefits from vaccination in terms of preventing flu illness. However, even during years when the vaccine match is very good, the benefits of vaccination will vary across the population, depending on characteristics of the person being vaccinated and even, potentially, which vaccine was used.[/note]

 

Who Should Not Get a Flu Shot

The CDC warns that if you have suspicions that you or anyone in your family has an egg allergy you should absolutely not get a flu shot.

Children younger than 6 months are too young to get a flu shot.  People with severe, life-threatening allergies to the flu vaccine or any ingredient in the vaccine. This might include gelatin, antibiotics, or other ingredients.

Additionally, people who have the following medical conditions:

  • Asthma
  • Neurological and neurodevelopmental conditions [including disorders of the brain, spinal cord, peripheral nerve, and muscle such as cerebral palsy, epilepsy (seizure disorders), stroke, intellectual disability (mental retardation), moderate to severe developmental delay, muscular dystrophy, or spinal cord injury].
  • Chronic lung disease (such as chronic obstructive pulmonary disease [COPD] and cystic fibrosis)
  • Heart disease (such as congenital heart disease, congestive heart failure, and coronary artery disease)
  • Blood disorders (such as sickle cell disease)
  • Endocrine disorders (such as diabetes mellitus)
  • Kidney disorders
  • Liver disorders
  • Metabolic disorders (such as inherited metabolic disorders and mitochondrial disorders)
  • Weakened immune system due to disease or medication (such as people with HIV or AIDS, or cancer, or those on chronic steroids)
  • People younger than 19 years of age who are receiving long-term aspirin therapy
  • People who are morbidly obese (Body Mass Index, or BMI, of 40 or greater)

Note: There are certain flu shots that have different age indications. For example, people younger than 65 years of age should not get the high-dose flu shot and people who are younger than 18 years old or older than 64 years old should not get the intradermal flu shot. 

 

Further evidence- In 2014 CDC Issues a Public Apology

For the first time we can remember, the Centers for Disease Control and Prevention are going on the record, saying the flu vaccine won’t work this year. The warning comes just before the busiest part of flu season, in January and February. Unfortunately, there won’t be any refund for any of the patients or insurance companies who spent money on flu shots earlier this fall. (source)

 What Can You Do To Prevent The Flu Virus?

Remember,  Your best weapon of mass prevention against any type of virus is– a strong immune system.

If you’ve been nourishing your body all year long you are a step ahead of the game.  However, if you have been slacking in the healthy foods department—here is what I do:

  • Start supplementing with the best type of Vitamin D3 (I prefer and use this liquid Vitamin D , Vitamin C, (We use this at home)  or use Coromega (which my son loves).  It’s a great combination of vitamin D3 and Omega 3’s (try Coreomega here)– and of course your own elderberry syrup.  I like wellness mama’s homemade elderberry syrup,  or you can purchase a good quality one in a natural store or online.
  • Adequate sleep~  meaning 7-8 solid hours of sleep at night (the earlier hours of sleep is when the body heals between 10-2 am)
  • A diet rich in wholesome foods and stress management techniques is essential in getting your immune system tuned up.
  •  Juicing ~ is an excellent way to boost your immune system, get your vitamins, minerals, and prebiotics in one serving.

In an excerpt from an article from Roman Bistryanki  he talks about the importance of supplementing with Vitamin D3: 

In this randomized clinical trial, daily supplementation with 1200 IU vitamin D3 in school children between December and March showed a significant preventive effect against influenza A, although no significant difference was observed for influenza B… daily dietary probiotic supplementation was a safe effective way to reduce fever and other symptoms in small children. Moreover, a significant preventive effect of a product containing echinacea, propolis, and vitamin C on the incidence of respiratory tract infections was observed in children. [21]

Robert further adds: We could use vitamin D – you produce this if you get a good amount of sunshine – probiotics, vitamin C, and other natural options. We can also be careful to wash our hands properly and even use a face mask when appropriate.

PIN it for later…

 

Read the full article here

And finally, here is My Flu Shot Juice #1 recipe. (I will be posting a series of flu shot variations in the coming weeks)

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Natural Flu Shot Juice #1

Natural Flu Shot Juice #1

Ingredients

  • 4 carrots
  • 3 cucumbers
  • 1 thumb size ginger
  • 2 leaves of fennel
  • 1 radish
  • 1 small tomato
  • 1 inch of lemongrass (anti-viral)
  • 1 inch fresh turmeric root (nuff said)
  • 1 orange pepper ( up to 250 mgs of vitamin C)
  • 1 small orange
  • 1 bunch of dandelion greens
  • 1 whole lime juice

Instructions

  1. Juice with your juicer of preference.
  2. Some people often ask me what type of juicer do I use?
  3. It really is a matter of preference.
  4. I personally love this masticating juicer because I get the most from my veggies. However, I also adore my first conventional juicer.
  5. There is another awesome choice which is the Nutribullet. It is great as it pulverizes all of the veggies so nothing goes to waste.
  6. The most important part is that you drink your veggies 🙂

Notes

Featured Healing Ingredient: Lemongrass

Anti-microbial Activity

Sloan-Kettering also indicates that extracts of lemongrass have anti-microbial properties, helping prevent or slow the growth of bacteria and fungi. A study published in the January 2012 issue of "Journal of Contemporary Dental Practice" found that an oil extract from lemongrass inhibited growth of streptococcus bacteria in the laboratory, while research in the March 2009 issue of "Phytomedicine" studied the effectiveness of a lemongrass infusion in human subjects with human immunodeficiency virus who had an oral fungal infection called thrush.

Researchers found that an oral rinse administered three times daily was more effective than gentian violet, an anti-fungal medication. Larger studies are needed to confirm this benefit, however. source: livestrong

https://www.healyounaturally.com/what-you-should-know-about-the-flu-vaccine/

 

Now I have a question for you: Do you feel the flu shot is effective? Would you still get a flu shot after reading this article? I’d love to hear your experiences in the comments below

References
https://www.vaccinationcouncil.org/2013/10/15/the-flu-vaccine-something-to-sneeze-at-by-roman-bystrianyk/
https://www.cdc.gov/flu/protect/keyfacts.htm

Pumpkin Apple Muffins- Grain, Gluten Free, No Sugar Added

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The summer is now gone, garden veggies all fixed for the winter, and this time of the year baking can actually be a lot of fun!

The beautiful sight of orange and yellow leaves falling, the crisp air brings back memories of family get-togethers on Thanksgiving, decorating for the fall, and if you celebrate Halloween that too– sipping a cup of warm cacao, tea or coffee… Aaahhh the good ol’ fall season.

Since the spirit of the falls season (and Thanksgiving) is here, I’ve been thinking about something baked, warm, soft, and sweet, but refuse to buy anything from the store.

Ya know–partially hydrogenated oils, bleached flour, too much sugar… and the list goes on!!

As some of you already know I can cook a full holiday menu, but I am not much of a baker.  That being said, what I lack in baking skills I make up in determination ha!

When those cravings for a delicious, sweet warm muffin or cake hit, its time to take action. That’s why I decided to create these delicious muffins vs store bought.  They are moist, tasty, sweet, decadent– yet they low in calories, no sugars added, and most importantly grain free. (low glycemic load).

I will try everything once or twice especially if it means I can feed my family something healthy, and delicious.  This time pumpkin-apple muffins it was.  As an added healthy bonus I use certified organic fair trade turmeric in the recipe.   Keep reading to find out where…

So there I was Saturday night wondering…. How can I come up with a low carbohydrate pumpkin-apple muffin that is gluten, sugar, and grain free?  Well, since making lifestyle changes requires some effort and a positive attitude–I took on the challenge.

Think, think, think… aha!   I remembered seeing these amazing looking muffins by Amy from Super Healthy Kids , and then the light bulb lit up. I can attempt to make those beauties [Thanks, Amy].

My Pumpkin-Apple Muffins Gluten-Free, Sugar-Free, Grain-Free were adapted from Amy’s recipe, but  I’ve made some substantial changes to make it low glycemic index muffin.

Being that I recently received a complimentary kit from the awesome folks at Swerve Sweetener –my new favorite natural sugar substitute, went apple picking and got a can of pumpkin puree from the store…. I went for the “bake”!

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Swerve Sweetener: Diabetic Friendly, No Artificial Sweeteners, guilt free sweetener.

I figured it was time to take the goodies out, and try and come up with some healthy muffin concoction or bread of both, of course, that tasted delicious.

Now the trick to using almond flour and coming up with a soft, moist end result isn’t an easy task, at least not yet for me.   That is why I went to Carolyn’s All Day I dream about food blog because I know she has mastered the art of reinventing several recipes.  Not only are they low in carbohydrates,  and sugar, but most importantly they look and taste delicious.

Carolyn came up with her own formula for cooking with almond flour, and there is where I got the right ratio of  the right amount of whey protein and almond flour.   Basically,you want to add half the fat, double the flour and  baking powder from the original recipe.   Then add some whey protein to make up for the gluten.  And so that is what I did.  Read more on about Low Carb Basics: Baking with almond flour.

Well, it seems that all of this adding and subtracting ingredients, concocting and baking returned a super moist, decadently sweet Pumpkin apple muffins to die for. My friends that tried them had no clue they were flourless muffins.

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Ingredients used

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Moist, delicate, guilt free pumpkin-apple muffins!

 

pumpkin apple muffins gluten grain sugar freeHere is the recipe:

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Pumpkin-Apple Muffins: Gluten Free,Sugar Free, Grain Free

Rating: 51

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes

Yield: 16

Serving Size: 1 muffin

Pumpkin-Apple Muffins: Gluten Free,Sugar Free, Grain Free

Ingredients

  • Dry Ingredients
  • 200 grams (2 cups) almond flour
  • 1/4 cup unflavored Whey powder
  • ¾ Granulated swerve sweetener
  • 1 Tbs pumpkin spice or spice mix
  • ½ Tbs baking powder (remember is almond flour)
  • 1 tsp baking powder
  • Other Ingredients
  • Unbleached chlorine-free Mini Baking Cups
  • or Unbleached large baking cups
  • ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
  • Wet Ingredients
  • 1 can 15oz pumpkin puree preferable BPA free
  • 2 large eggs (preferably organic range-free for an Omega 3's boost)
  • 1/4 cup Coconut Oil
  • 1 cup chopped organic apples (Remember dirty dozen?)
  • ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
  • For the Frosting (optional):
  • 1 Package Cream Cheese {softened}
  • 5 Tbsp carrot juice or carrot/pomegranate for a deeper color
  • 1/3 cup Confectioners swerve sweetener
  • ½ tsp turmeric {optional-see note}
  • Optional
  • ½ cup chopped up (or whatever you can do as it gets gooey:) coconut/almond (KIND BAR) on top of muffins for an awesome almond-coconut-caramel topping, _if you wont be making the frosting. They'll be just perfect.

Instructions

  1. Preheat oven to 350°F.
  2. Mix dry ingredients together in a large mixing bowl until well blended.
  3. In a separate bowl mix wet ingredients.
  4. Start off by beating the eggs, then add coconut oil, pumpkin puree and mix. Add apple slowly to the batter until you reach the consistency of a thick batter for muffins. I did it all with a hand whisker( Don't worry about over-mixing flour less muffins— usually the more you mix, the better!)
  5. Line a muffin tin with unbleached muffin papers and fill each approximately ¾ with muffin batter.
  6. It's important that you use muffin papers for this recipe! If you don't, the muffins will likely stick to your muffin tin- no fun!.
  7. Bake on center rack for about 25-30 minutes, or until a toothpick inserted in the center of a muffin comes out clean.
  8. Cool muffins in the pan for 5 minutes or so and then on a wire cooling rack. They're also delightful when eaten warm!
  9. Frosting
  10. In a bowl mix cream cheese with a hand blender
  11. Add carrot juice
  12. Add confectioners sugar slowly for about 4 minutes or until it reaches a smooth thick consistency
  13. Use your favorite decorating kit
  14. Enjoy or refrigerated for later.

Notes

Apples~ I used my mini food processor to puree the apples.

Pumpkin~ Has one the highest contents of Vitamin A in any fruit or vegetable, vitamin C and riboflavin. Check out this Image Tips page to learn about the full benefits of pumpkin.

Turmeric~ If you wanted to enhance the color and add a kick of anti-inflammatory properties to these muffins go ahead and add a dash of turmeric to the frosting. One word of caution though. I buy a certified organic- trade Turmeric that has a mild taste that doesn't compromise potency and flavor. In my opinion, it doesn't have such a strong taste like the store bought brand. And so that is why I used it in "this recipe" for coloring purposes as well. But that is entirely up to you 🙂 If you buy the store brand you may end up with a different flavor so test it on a tiny bit of frosting first.

Here is the kind of Turmeric that I use, which my toddler doesn't even notices 🙂

Sugar in Frosting Tip~ Because the carrots already have sugar, I cut down the amount of confectioners sugar to 1/3 instead of half (I tasted it as I mixed).

https://www.healyounaturally.com/pumpkin-apple-muffins-gluten-free-sugar-free/

 

Now is your turn.  Have you tried to make pumpkin muffins or a combo like the one above? I’d love to hear of more healing recipes.

To your best health,

astrid-signature-healyounat

Scrumptious And Easy Banana-Carrot Bread (Gluten Free-No sugar added)

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Last weekend I am looking at my overripe bananas and figured I’d look up some gluten-free banana bread.  This recipe was inspired by Taste of Home which sounds absolutely delicious. However, I adapted mine to make it low carbohydrate, with no sugar added and gluten-free.

We all love a moist, delicious piece of cake. However, in order to enjoy an unprocessed cake that isn’t filled with partially hydrogenated oils, tons of sugar, preservatives and other chemicals that are harmful to our health– we have to go back to basics and do make it from scratch.

Luckily I have found a way to make a healthy and scrumptious banana carrot cake you will never forget.
What? a healthy cake you say.  Yup!

I don’t really want to sound pretentious, but this cake was so good that the only reason it lasted two days is that I made it at night.  Between my husband, two friends, my son and I (poof) gone the next day.  Needless to say, it was a bit hit and so I decided to share it with you.

Sugarless Flourless Soft Cake? Yes, Ma’am Here’s How…

This cake was absolutely moist and delicious, especially a few minutes after coming out of the oven…  I am sure your family and guests will be delighted with this cake at your next gathering or holiday party.   I made three small cakes in four-inch diameter bakeware (see instructions for other options).  However, feel free to adjust the ingredients and ratios to make a larger cake.

I’d like to add that this recipe was definitely husband and children approved.  I feel that the key to this fabulous slightly sweet and moist cake was the apple butter made from scratch.    By doing this you ensure the freshness of the ingredients, plus combining the grass-fed butter offers Omega 3′ fatty acids. As you may know, grass-fed butter is a great source of CLA (conjugated linoleic Acid) good for cardiovascular and  brain health among others.

 For this recipe, I used swerve (try it here) which is a natural sweetener that is Diabetic friendly and has no calories. It is amazingly easy to use, measures just like sugar in any recipe, and tastes great. What is the added bonus?  It has no extra calories, the hazardous chemicals of artificial sweeteners or the horrible side effects of sugar in your body such as chronic inflammation, eczema, mental and behavioral changes,  artery plaque (in combination with bad cholesterol) and the list goes on. Chopped walnuts organic

Have you made a gluten-free banana cake? I’d love to hear your experiences below!

Print
Scrumptious & Easy Banana-Carrot Bread: Gluten Free-No sugar added

Scrumptious & Easy Banana-Carrot Bread: Gluten Free-No sugar added

Ingredients

  • 2 cups gluten-free all-purpose baking flour
  • 1 teaspoon baking soda
  • 1/4 teaspoon himalayan salt
  • 4 eggs
  • 2 cups mashed ripe bananas (4-5 medium)
  • 1 cup shredded carrots
  • 3/4 cup of swerve (or to taste)
  • 1/2 cup apple butter
  • 1/3 cup grass-fed butter
  • 1 teaspoon vanilla extract
  • 1/2 cup chopped walnuts I like these

Instructions

  1. In a large bowl, combine the flour, baking soda and salt. In a small bowl, whisk the eggs, bananas, sugar, apple butter, butter and vanilla. Stir into dry ingredients just until moistened.
  2. Transfer to two 8-in. x 4-in. loaf pans. I use these
  3. Coate them with grass-fed butter or coconut oil. Sprinkle with walnuts. Bake at 350° for 45-55 minutes or until a toothpick inserted near the center comes out clean. Cool for 10 minutes before removing from pans to wire racks. Yield: 2 loaves (12 slices each).
https://www.healyounaturally.com/gluten-free-banana-carrot-cake/

 You can also try my soft and decadent Gluten- Free Pumpkin Apple Muffins 

Want more delicious healthy Holiday dessert recipes? You are in luck. You can enjoy the festivities without the guilt with these awesome recipes:
Pumpkin Apple Muffins- Grain, Gluten Free, No Sugar Added [healyounaturally]
Pear & Goat Cheese Appetizer: Easy and Elegant [Savoring Today]
Coconut Butter Butter Fudge [Buttter for All]
Healthy Pumpkin Spice Latte Recipe [Attainable Sustainable]

 


​18 Quick Fall Recipes That Are Healthy, Delicious and Inexpensive

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quick-fall-recipes-healthy-

Assuming you are looking for quick fall recipes, there is always the — are they also healthy and delicious question. Well, I have good news for you. As long as you can get your hands on any of the ingredients which are readily available on and off season there is nothing to worry about.

You will be able to make any of these easy fall recipes anytime.
Butternut or winter squash?√.
Pumpkin? √
Pomegranate √
Not only are these vegetables in season, but they are very healthy.  Take squash for example…

Winter Squash: Perfect Fall Food with Blood Sugar Balancing Benefits

According to The World Healthiest Foods Research a second area of high potential for winter squash and its health benefits is blood sugar regulation and prevention of type 2 diabetes.

We’ve already seen evidence in animal studies that show improvement in blood sugar and insulin regulation following intake of cell wall polysaccharides from winter squash and other Cucurbita foods. Likewise, we’ve seen research pointing to other nutrients found in winter squash as beneficial for blood sugar control.

These nutrients include the B-vitamin like compound d-chiro-inositol—a nutrient we expect to see moving up on the radar screen with respect to blood sugar regulation. It’s also important to remember that blood sugar regulation is closely tied to our overall supply of B-complex vitamins, and that winter squash is unusual in its B-vitamin composition. This food provides a good amount of five B-complex vitamins! Those vitamins are B1, B3, B6, pantothenic acid, and folate.

Pumpkin-pancakes-bacon-and-pecans

1. Pumpkin Pancakes with Bacon and Pecans

Pancakes aren’t just for breakfast, and these delicious grain free pumpkin bacon pecan ones aren’t the exception. Whether you are following a grain-gluten free lifestyle or not, these pancakes will be a great addition to your repertoire of delicious and healthy recipes.

 

Paleo-Holiday-Hash

2. Paleo Holiday Hash

This hash combines amazing fall ingredients with some protein, which make it perfect for a delicious breakfast or as a side dish for any healthy meal.  Plus sweet potatoes are one of those healthy low glycemic carbs. What’s not to love about this delicious hash?

 

Roasted-Butternut-Squash-Quinoa

3. Butternut Squash and Smokey Ham Quinoa

Summer is almost gone, but that doesn’t mean you have to stop eating salads.  This hearty wholesome salad is packed with butternut squash, ham, onions and delicious herbs that will decadently entice your guests senses. You will want to make this salad all season long.

 

lowcarb-grapefruit-wings

4. Grapefruit and IPA Grilled Chicken Wings

Yes, I can see the eye roll from here… Wings a healthy food? Absolutely!  These wings are grilled  [which is the key to this recipe], low carb and best yet she uses a gluten removed beer for flavor. Oh my I’d make three batches!

Here is an awesome tip by Mellissa from Ibreathiamhungry to get perfect wings:

If you don’t have a lot of time to spend at the grill lovingly turning and basting these long enough to get the skin crisp and the fat rendered out, you can cheat by boiling your wings in salted water for about 5 minutes.  That seasons them and gets lots of the fat out from under the skin.  Then you grill them and baste them and your cooking time is cut in half – with tender mouthwatering results.

 

Pumpkin apple muffins gluten free grain free

 

5. Pumpkin Apple Muffins- Grain, Gluten Free, No Sugar Added

Autumn is in the air… and what better way to celebrate than with ingredients like pumpkin, apple, cinnamon with a healthy twist– coconut.

As we all know coconut is a very healthy food full of natural fiber and those amazing chain fatty acids we need.  These grain free muffins will be a hit with your guests or your new go to and guilt free pleasure.

 

roasted-stuffed-acorn-squash-easy-fall-recipes

6. Roasted & Stuffed Acorn Squash

Acorn squash is full of fiber, 486 mg of Potassium, Vitamins A,C, D, B6 & B12 putting it a the top of the list of healthy ingredients.  Add the protein from the beef, and the bursting flavor of the rest of the ingredient and you’ve got yourself a marvelous meal. By the way, who says you can’t eat the bowl?

 

Roasted Sweet Potato Salad

7. Roasted Sweet Potato Salad with Honey-Cumin Vinaigrette

If you want to add a light touch to your fall meal or simply want to change it up a bit, give this lovely salad a try.  Satisfaction will be the last word in your guests mouths.

 

Chicken Fall Stewe with Butternut Squash and Kale

8. Paleo: Chicken Stew with Butternut Squash and Kale

As if this soup doesn’t look good enough, it is also (Gaps, Paleo, Grain-Free) friendly. That means that you have less to worry about when it comes to allergies, or certain lifestyles.  All you have to think about, is how much your friends and family will enjoy this hearty soup.

 

Brazilian Shrimp Stew Easy Fall Dinner

9. Brazilian Shrimp Stew (Moqueca de Camaroes)

Shrimp stew for a fall recipe you ask? Yes Maaam or Sir :).  If you want to wow your family –or friends with a wonderful low carbohydrate, gluten free stew that is not only healthy but the flavors will explode in your mouth, this is your dish.  Warm, scrumptious and best yet– healthy.  Go ahead and be different you will be remembered for decades to come.

Cinnamon Roasted Butternut Squash

10. Cinnamon Roasted Butternut Squash

When it comes to autumn recipes, this is your go to dish.  Whether you are looking to make healthy fall lunch recipes or even for dinner, you will be winning in both departments; flavor and health!

Note: This recipe is so gorgeous and delicious that I decided to add it to this list of fall recipes- despite the fact that it is made with brown sugar. However there is an easy fix :).To make it low glycemic or diabetic friendly )for healthier version) omit the sugar and instead use coconut syrup (find it here) or even swerve– an all natural sweetener that measures and tastes like sugar without the glycemic load.  (Find swerve here)

Quinoa Salad with Cranberries Apple Pecans Maple11. Quinoa Salad with Apples, Cranberries, Pecans & Maple Basil Dressing

Nothing speaks fall recipes louder than this amazing Quinoa salad.  There are healthy apple recipes, but this definitely tops them all when it comes to satisfying, taste and healthy all at the same time.  Salads go pretty much with every meal or even as a snack.

Packed with powerful antioxidants from the cranberries and apples, healthy fats from the pecans and of course all of the health benefits of Quinoa.  Now, if you are watching the glycemic load in foods– like I– am simply swap the maple for organic coconut syrup.  (Try coconut syrup here).

Pumpkin Recipes: grain free Pumpkin Donuts

12. Baked Pumpkin Spice Donuts 

Yes- I know donuts healthy? Ahh yep, I found these amazing grain free, gluten free, no sugar added donuts. Even better they aren’t deep fried, they baked; now we are in healthy business. So, if your family or friends don ‘t want to try any of the other healthy options, they will appreciate this “super healthy one” –in disguise (grin).

Beef and Lentil Stew

13. Beef and Lentil Stew

Try this warm and hearty beef and lentil stew that pairs nutrition with flavor.  As an added bonus lentil soup freezes very well, so you will be able to enjoy this iron charged meal all throughout the season.

Pumpkin Pie Poppers Dessert

14. Pumpkin Pie Poppers

Ahh dessert… wait let’s try that again–Ahh healthy dessert!!! Sounds even better right?

These gorgeous pumpkin pie poppers are super easy to make and even easier to eat.  In about 20 minutes you’ll have a decadent, tasty dessert to please the toughest crowd.

Spaghetti Squash with Bacon Spinach and Goat Cheese

15. Spaghetti squash bacon spinach and feta cheese

Give this satisfying and healthy Spaghetti Squash dish when the local squash in in season and you are able to find all of these nutritious ingredients.

roasted-buttenutsquash-salad

16. Roasted Butternut Squash Salad with Cranberries & Candied Walnuts

I don’t know about you, but there is nothing better in a salad bursting with different flavors and textures!

According to live strong, Butternut squash has a glycemic index ranking of 51. Based on a serving size of 80 grams, or about 1/3 cup of boiled, mashed squash, butternut squash has a very low glycemic load of 3. These are numbers for plain squash. Adding sugar, butter or other ingredients can affect the vegetable’s glycemic index and load.   Not bad at all!

Go ahead and serve this healthy fall recipe confidently.

 

Roasted Fall Vegetables For a healthy dinner

17. Roasted Fall Vegetables

This dish is very versatile because you can use it as a side dish next to an elegant roasted ham, salmon or even for Thanksgiving.  Best of all? It literally cooks itself in less than on hour. If you are pressed for time, sautee these beauties in coconut or olive oil and voila!

 

Pumpkin Cheesecake truffles low carb

18. Pumpking Cheesecake Truffles 

Who said you can’t indulge on decadent desserts while eating clean and keeping it healthy?

These truffles will be a fantastic addition to your healthy fall meal.  With only 4.6 NET grams of carbs, and almost 2 grams of fiber you and your guest can confidently devour this fall dessert; with zero guilt.   Dark chocolate, spices, and pumpkin puree make these truffles a super- healthy dessert. 

Question: Out of the recipes above which one caught your attention? What has been your experience when cooking for a crowd? You can leave a comment below.

Coconut Ice Pops Sugar, Gluten & Dairy Free + (Easy Recipe)

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coconut-ice-pops-gluten-dairy-free

 

There is nothing better than an Ice pop during a hot summer day.   These homemade coconut ice pops recipe will absolutely quench your thirst and sweet tooth simultaneously without the guilt. Not only are they refreshing and delicious– they are dairy, and sugar-free because they are made with swerve sweetener.

So let me ask you this when was the last time you had an Ice pop that:

1. Is not only delicious but at the same time can boost your immune system.

2. Helped your brain do its job to protect you from Alzheimer’s disease (oils in coconut)

3. Provided one of the best sources of fiber (from the raw coconut chunks)?

4. Didn’t raise your sugars making it of course diabetic friendly, because it is made with swerve sweetener— A zero calories, low glycemic natural sweetener (contains no chemicals).

5. It’s dairy free because it is made with coconut or even almond milk.

Now that is what I call a “Healthy Pop”.  You can add berries, nuts I love brazil nuts, or whatever your little heart desires to make this your own.

How is it possible to make a low carb, low glycemic load ice pop? Glad you asked.

When you use a low glycemic, low-calorie sweetener, and ingredients with a low glycemic load your sugars won’t spike — unlike using sugar or even honey.   I have used liquid stevia (alcohol-free), lucuma, yakon, and even coconut palm sugar.   However, swerve is what I use on ice pops and it works really well.

What is swerve? Swerve is a great tasting, natural sweetener that measures cup-for-cup just like sugar! Made from a unique combination of ingredients derived from fruits and vegetables, Swerve contains zero calories, it has a low glycemic index making it a diabetic friendly and sugar-free without chemicals.   Here is the super quick and easy recipe.

coconut-icepops-swerve

You can make this recipe in an ice cube tray, any size dessert bowls for a fancy dessert or as a palate cleanser after a meal.
These pops were a staple growing up so whenever I make these I think of my mom. However, this time I am not using dairy or sugar so I truly hope that will make an impact on our overall future health.

Print
Coconut Berries Pops Gluten and Dairy Free

Prep Time: 15 minutes

Cook Time: 5 hours

Yield: 6

Ingredients

  • 2 cups of coconut, milk (or milk of your choice)
  • 1/2 cup fresh shredded coconut chunks
  • 1/4 cup swerve sweetener or to taste
  • 1/4 tsp vanilla extract

Instructions

  1. If you purchased a fresh coconut, poke the softest hole then drain its water into a glass. You may drink it now or store it in the fridge for later.
  2. If it is your first time make sure to pour it out and into a glass and watch for mold floating, or cloudiness.
  3. The easiest way for me to crack open a coconut is simply to smash it against a hard surface such as concrete or use your favorite (safest) technique.
  4. Get a few pieces of coconut and put them in a food processor to make them into chunks. I like chunky pieces but you can do flakes.
  5. In a medium bowl mix pour the milk, then add the sugar and mix.
  6. Next add the fresh coconut flakes, and mix some more.
  7. Get your ice pop molds ready
  8. With a spoon get some of the coconut chunks into your first mold
  9. then pour milk and repeat until each mold is full
  10. refrigerate for about six hours or until they have the consistency of pops.
https://www.healyounaturally.com/coconut-ice-pops-gluten-dairy-free/

So, have you ever had coconut ice pops? No? Oh, you have no idea what you are missing :D.

Is there a particular pop that reminds you of Gran’s or Mom?  If, so I’d love to hear all about it in the comments below.

How to Carve a Watermelon Tinkerbell Fruit Bowl

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How to carve a tinkerbell watermelon fruit teacupIf you are looking to make your princess super happy on her special day while impressing your guests, this watermelon Tinkerbell will be the center of attention.

A watermelon carved to resemble Tinkerbell surrounded by healthy and delicious fruit makes a charming and refreshing addition to the spread for a summertime cookout or Tinkerbell-themed birthday party.

This project requires a round or even oblong watermelon to achieve the cup shape where Tinkerbell stands. Use the teacup watermelon as a vessel for serving the watermelon and other fruits such as strawberries, berries, cantaloupe or grapes, where you and your guests can enjoy the fruit.

Things You’ll Need

Bowl
Precision knife
Channel knife
Large carving knife
Permanent marker or pencil
Melon baller
Paper
Bamboo skewers

Step 1

Cut one end of the watermelon, which will serve as the “plate” that holds the teacup and Tinkerbell.  Make sure both the skin and flesh surfaces are flat so the teacup won’t tip over (it happened to me twice).

Step 2

Cut your watermelon with a long sharp knife right down the middle in half.  Make the cuts as clean as possible, using a sawing motion when needed.

Step 3

Scoop out the watermelon flesh with a melon baller, and make sure to get rid of the pits.  Place the melon balls in a bowl, and refrigerate.  Make sure to scoop out watermelon balls from the other half of the watermelon.  If you’d like only scoop half the flesh from the half that is going to be the “teacup” as to only fill the surface with fruit and watermelon balls.   Reserve the large rind pieces to make the teacup holder and Tinkerbell.

Tinkerbell watermelon fruit teacupStep 4

Trace and cut out Tinkerbell from this template . Then lay it over the large pieces of rind you reserved from the other half of watermelon. Start cutting by the legs and larger areas, then move into the creases and cut with a channel knife.  I found that the watermelon-slicer-corer tool worked best to accomplish this look but you can use any knife you prefer.   Also,  a small precision knife, such as one used for pumpkin carving, comes in handy for cutting corners and fine design details.Set aside.

Step 5

Trace and cut the teacup handle by using a smaller or pairing knife.

watermelon Tinkerbell theme teacup fruit

Step 6

Fill in the watermelon tinkerbell teacup with the watermelon balls, strawberries, and blueberries or your choice of other fruit. The fruit is of course used for decoration, but also helps hold the skewers in place. A precision knife, such as one used for pumpkin carving, comes in handy for cutting corners and fine design details.
Tip: You may fill up the bowl with bigger chunks of watermelon at the bottom, then put the watermelon balls and fruit on top for a fuller look. 

Tinkerbell theme watermelon teacup fruit

Step 7

Push a toothpick or bamboo skewer horizontally through the bottom of Tinkerbell’s feet, then insert in the middle of the fruit bowl.  I placed a chunk of watermelon in the middle which helped hold Tinkerbell stand straight. That’s it!

Watermelon Tinkerbell Theme Teacup

 

PIN IT FOR LATER

How to carve watermelon tinkerbell tea cup

Over to you.

Did you find the steps easy? I think it was and it took about two hours only because I was taking pictures too :).

Tell me in the comments below. Have you made this beautiful creation or any other watermelon creations?