Once a month, we gather with some of our homeschooling families for poetry and tea time. Our friend Flo organized this event for our community. We love spending time together and watching our children interact and have fun. We also … Continue reading

“Momma can I have more smoothie, please?”



“Momma can I have more smoothie, please?”, my son  asked eagerly, holding up his empty cup. Oh how I love to hear those words when I make him something healthy. I refilled his cup with a smile on my face and topped it off with three strawberries on the side of his cup.

Spring is officially here in South Florida. It was in the mid-80’s as we ventured out to the park today with some friends. The hot sun and touch of humidity left us hot, tired and thirsty. One of my favorite ways to cool off besides jumping in the ocean, is with a cool and refreshing smoothie. We just picked up fresh strawberries from Bedner’s market the other day so I had to incorporate them into my recipe.

Strawberries are rich in antioxidants, phytonutrients and they help regulate blood sugar levels. I added some pineapple and coconut butter to give the smoothie a tropical zing. Pineapples contain bromelain, an enzyme which aids in digestion. They are also high in manganese, which helps develop strong bones and connective tissue. And the coconut butter, well I could do an entire post on the benefits of coconut butter. Coconut butter helps improve your skin, kills bacteria, improves the immune system, helps stimulate metabolism, and so much more.

So sip on this delicious guilt-free smoothie!!

Tropical Smoothie


4 ounces of plant-based milk

1 frozen ripe banana

1/2 cup of fresh pineapple

1/2 cup of fresh strawberries

1 Tbs. of coconut butter (manna)

5 ice cubes (more if the banana isn’t frozen for a creamy consistency)

4 ounces of filtered water


Add ingredients in a blender in the order listed above. Blend until smooth and creamy.

Bon appetite!

Do you have a favorite smoothie you would like to share with us? I would love to hear from you in the comment area 🙂

Encouraging You!


Clean Eating Cherry Banana Oatmeal!

I thought I would change things up a bit this morning, while making breakfast for my son. So I added cherries to his oatmeal for a little zing!  Antioxidant-rich cherries are also loaded with beta-carotene and vitamin C. To boost the protein content, I added some organic hemp seeds. Let me know how yours turns out, I would love to hear from you!


1 cup of organic rolled oats (not instant)

1 1/2 cups of filtered water

1/4 cup of plant based milk

1/4 cup of cherriesCherry and Hemp Oatmeal

1/4 tsp. of pure vanilla extract

1 Tbs. of organic raw shelled hemp seeds

1 Tbs. of raw honey

1 banana (for topping)


Combine oats, milk , and water in a sauce pan and bring to a boil. Lower heat, add cherries and vanilla extract and let simmer for about 5 to 10 minutes. Right before serving, stir in the hemp seeds and honey and add some banana for topping. I wait to add these ingredients so the heat doesn’t reduce their nutritional value 🙂 My son added some cinnamon after I cut up some banana for him.

Bon appetite!

Merry CHRISTmas!!!

Caramelized Banana French ToastGood morning and Merry CHRISTmas!!! My family would like to wish you a very blessed Christmas and a healthy and happy new year! I created a Christmas breakfast for my family and I wanted to share it with you! I adapted the idea from a recipe my friend Barbara and her husband Joel make for their family. This recipe is definitely something you eat only on special occasions. Although it is a clean eating version of comfort food, there are still high calories and sugar in this dish. May this be the beginning of many healthy recipes and salubrious tips I share with you and your family!

Honoring God in all that I do,


Caramelized Banana French Toast


3 bananas

1 Tbs. of organic butter

1/2 cup of yogurt cheese*

1 Tbs. of raw honey or coconut nectar

1 tsp. of pure vanilla extract

Dash of cinnamon

French Toast:

6 slices of whole grain bread

3 organic free range eggs

1/2 cup of unsweetened almond milk

1 tsp. of pure vanilla extract

Dash of cinnamon

Dash of nutmeg

Pure maple syrup


Make the caramelized bananas first. Slice the bananas diagonally, heat up a pan on medium heat, add butter, bananas, cinnamon, then drizzle a little honey over them and brown on both sides. You will smell the wonderful sweetness of the fruit as they brown! While they are cooking, make your filling.

Mix yogurt cheese with honey, cinnamon and vanilla extract.

Spread yogurt mixture on a slice of bread. Place a third of the bananas on the bread, spread more yogurt mixture on another slice of bread, then place that on top of the banana and bread to make a sandwich. Repeat with the remaining 4 slices of bread to make a total of 3 sandwiches.

Heat up pan on medium heat and add a little coconut oil to grease the pan. While pan is warming up, make your french toast mixture. Add eggs, milk, vanilla, cinnamon, and nutmeg. Mix well with whisk or fork. Dip sandwiches in the batter and flip two times in the mixture so the bread soaks up the liquid. Brown on both sides.

Drizzle a little of pure maple syrup on top and serve.

Bon Apetite!

*Yogurt cheese is just yogurt strained in a fine mesh colander. I do it the night before so it becomes thick. Place a cheesecloth or even a plain paper towel in a fine mesh colander. Place the colander over a bowl. Add the yogurt and let it drain overnight in the refrigerator. It’s a great alternative to cream cheese! Less calories, lactose, and sodium, and more protein!

Nutts About Smoothies!

NuzzZo SmoothieI have a busy day, so I am limited on time and I need something to give me lots of energy. So I made my favorite breakfast… a smoothie!!! I found a new nut butter at Whole Foods called Nuttzo, so I was inspired to try it in my smoothie 🙂 It caught my eye since I had just read about it in another health coach’s blog Eat Drink and be Aware. Abby has amazing recipes so go check her out. NuttZo contains peanuts, cashews, almonds, hazelnuts, brazil nuts, sunflower seeds, and flax seeds. Lots of Omega 3 here ladies! Here is my new nut butter smoothie!

1 cup of coconut milk

1 frozen banana

2 Tbsp. of hemp seeds (did you know this is a great protein source?)

1 Tbsp. of NuttZo nut butter

1 tsp. of raw cacao

1 tsp. of raw honey (you can omit if your banana is really ripe)

2 handfuls of baby spinach

About 10 ice cubes


Add to blender in this order and mix.

Bon Appetite!

Your Go-To Breakfast

Are you pressed for time between the kids and your daily to-do list? With the holidays in full swing, moms often neglect eating a nutritious and filling breakfast. So try my go-to breakfast which is a high fiber, omega 3, warm your tummy kind of breakfast!steel cut oats

Banana Nut Steel Cut Oats

1 cup of steel cut oats

1 cup of water

1 cup of almond milk

1 banana

¼ cup of chopped walnuts

2 Tbsp. of ground organic golden flax seed

2 Tbsp. of raw honey or maple syrup

1 tsp. of pure vanilla extract

½ tsp. of cinnamon


Combine oats, water and milk in a pot. Cover and bring to a gentle boil. Turn heat to low and let simmer for 15-20 minutes. Mix in remaining ingredients and serve.

Makes 2-4 servings.

You can add other fruit such as strawberries or blueberries. Let me know if you try other ingredients. I would love to hear your comments!