Happy New Year! I hope you had a wonderful holiday season! Our family went up to Georgia to spend time with family and get some much needed rest. Then we returned and got hit really hard with a nasty bug! We are on the mend now and looking forward to getting back to our daily routines.

So I finally found the picture that goes with this recipe, so now I can share it with you! I love making a big breakfast for my family on the weekends. I love to let my husband sleep in and wake up to the smell of bacon, fresh brewed coffee and whatever recipe I am creating in the kitchen. My husband works really hard during the week, so one of my “love-languages” is “acts of service”, so cooking is a way I like to express my love for him. I recently made this delicious, yet Candida-friendly, vegetable frittata for breakfast. If you aren’t on any food restrictions, it would go nicely with some whole-grain or gluten-free toast!

If you have a cast-iron pan, well drag it out of your cabinet or drawer and let’s get cooking! I don’t know about you, but cast-iron pans weigh a ton, so I literally drag mine out every time I use it! I chose asparagus for something different in my morning eggs and I was quite impressed with the benefits of these little green trees. They contain antioxidants, vitamin B12, high in amino acids, and are loaded with vitamins A, C, K, fiber and folate. How good is that?

Here is what I threw together to make this yummy frittata:

5 eggs, scrambled

10 asparagus spears, chopped into 1 inch pieces

1/2 red pepper, diced

4 green onions, diced

1/3 cup of goat cheese

Salt + Pepper to taste

1 Tbs Ghee (can find in health food stores)


Preheat oven to 350 degrees.

Heat up a medium-sized cast iron pan (or any pan that can go into the oven), on medium-high.

Add the ghee and then the asparagus and the red pepper. Saute for about 2 minutes.

Then add the green onions and cook for about a minute.

Next, add the scrambled eggs, salt and pepper to taste, and evenly spread the goat cheese over the mixture. I picked a firmer goat cheese, so it was easy to break apart.

Let the pan sit on the stove for a few minutes to cook the bottom part of the frittata.

Place the pan in the preheated oven and bake for about 10 minutes. You don’t want to overcook it. Eggs keep cooking once you take them off of the heat.



Zucchini Pesto Pasta

Summer is officially here! With the heat and humidity in sunny Florida, I prefer lighter meals. This time of year makes it easier to detox and eat more healthful, since the weather curbs our appetite from heavier foods. Our family is transitioning to a gluten-free lifestyle. Today’s wheat is mostly genetically modified (GMO). Processed wheat contributes to Candida, diabetes, heart disease and other chronic illnesses caused by major inflammation. These are just some of the reasons we have chosen to go gluten-free. My husband’s part Sicilian heritage doesn’t make it easy to shy away from pasta, so I have found a wonderful alternative to wheat! Zucchini pasta! Women rejoice! At only 21 calories a cup, this lovely green veggie has an abundance of nutrition. Vitamin C (antioxidant to help protect your cells), lutein and zeaxanthin (phytonutrients to keep those eyes healthy) and manganese (an essential mineral that helps protect your body from free radicals).

I would love to introduce you to the world of spiralizing! I discovered this amazing food blog called Inspiralized. She has amazing recipes and great video tutorials on how to spiralize. I even purchased the Paderno World Cuisine Spiralizer she recommends and love it! You can buy it here. (Please consider using this link if you decide to purchase one. Alissandra can get compensated through Amazon. I’m just supporting a fellow blogger ladies 🙂

Paderno Spializer


For the record, this recipe is kid tested and approved! My eight year old son cleaned his plate and didn’t bat an eye at the new pasta in his dish.


2 large zucchini

1 lb. of organic free-range chicken, sliced into this strips

8 oz. of baby portabella mushrooms, sliced

2 garlic cloves, minced

1 Tbs. extra virgin olive oil (EVOO)

Pesto sauce:

2 cups fresh basil

2 garlic cloves

1/2 cup pine nuts

1/4 cup extra virgin olive oil (EVOO)

1/2 tsp. Himalaya salt

1/2 tsp. black pepper


Prepare the pesto sauce first. Place all of the pesto sauce ingredients into a food processor or high-speed blender and mix well.

Prepare your zucchini now so some of the water from the veggies is absorbed by paper towels. Cut off the ends of the zucchini and then spiralize them. I place them on paper towels and then cover them with another to absorb water from both sides.

Heat up a large saute pan on medium high heat and add 1 tablespoon of EVOO. Add chicken strips and cook for about five minutes.Add the garlic and mushrooms and let cook for a few more minutes.

Add the zucchini and mix well. Then add the pesto sauce, mix well and le cook for about five minutes. This lets the flavors marry a little and cooks the zucchini juuuust right! (Don’t over cook or you will have mushy “pasta”.

Bon appetite! (And don’t feel guilty!)

Zucchini Pesto Pasta




Gluten-Free Apple Pie Crisp

Gluten-Free Apple Pie Crisp

Ahhhh, the smell of the holidays are in the air. This is my favorite time of year when family and friends come together more often. We slow down to spend time with our loved ones and really think about why we are thankful. Why don’t we do that more often? Why does it have to be a holiday to really focus on gratitude? Maybe that will be something I will focus on in the coming new year.

So I will start with you. I am so thankful for my readers and new friends I have made through blogging and sharing with like-minded people, who want to make a difference in other family’s lives. It is such a privilege being a little part of your world through my nutrition blog. And for that time in your life, I am grateful. I pray that you have a blessed  holiday full of love and joy. And for anyone who finding it harder this time of year due to the loss of a loved one or other challenges, I am praying for you and know that God loves you and may He comfort you in your time of need.

To contribute to my family’s Thanksgiving feast tomorrow, I am making desserts. So, if you haven’t found that apple pie recipe to really hit the spot for tomorrow, check out my gluten-free apple pie crisp. I wanted to keep it gluten-free so I used a gluten-free pie crust mix by Moon Rabbit Foods. I must say, it tastes pretty good for a mix in a bag!



7 Jonagold organic apples (peeled, cored, and thinly sliced)

Juice of 1/2 lemon freshly squeezed

1 1/2 tsp. of apple pie spice

1 Tbs. arrowroot powder

2 Tbs. raw honey

1/4 tsp. pure vanilla extract


1 cup almond meal

1/4 cup coconut butter

2 Tbs. raw honey

1/2 tsp. ground cinnamon

1/4 tsp. sea salt

Pie Crust:

Moon Rabbit Foods pie crust mix

4 ounces of organic butter, cut into small cubes

3 tbs. cold water


Prepare pie crust as directed and place in fridge to chill.

Preheat oven to 425 degrees.

Core, peel and slice the apples and place in a large bowl, add lemon juice, spice, arrowroot powder, honey and vanilla. Mix well and set aside.

In a small bowl, add the topping ingredients in the order listed above. Mix well with a pastry blender until it looks like crumbly.

Take out pie crust and roll out between two pieces of parchment paper. You will thank me later 🙂 Place in your pie pan, then add apple mix and sprinkle crumble over the top.

Cover lightly with tin foil and bake on 425 degrees for 15 minutes. Lower heat to 350 and bake for 45 minutes. for about the last 15 minutes of the baking time, remove the tin foil so the top can brown.

Bon Appetite!

I would love to hear what favorite Thanksgiving recipes you share with your friends and family!

Harvest Apple Butter

Harvest Apple Butter

Every year in the fall, my heart pines for the crisp cool breeze, the beautiful and vibrant colors of fall leaves, and the smell of sweet cinnamon spiced comfort foods. Since I live in South Florida, for now I can only get the comfort foods. So to celebrate our version of fall, my son and I whipped up some delicious, clean-eating harvest apple butter! We had so much fun mixing up the ingredients and savored the fragrant smell of apples and cinnamon in the air. So we hope this brings a little genuine “fall” into your home.

Harvest Apple Butter

6 organic honey crisp or gala apples

2 organic Bartlett pears

1/2 cup of filtered water

1 Tbs. of pure maple syrup

1 Tbs. of coconut butter (also called manna)

1/2 tsp. of ground cinnamon

1/2 tsp. of freshly grated ginger


Peel, core and cut the apples into small chunks. Peel and cut the pears into small chunks. Add fruit, water, cinnamon, and ginger to a medium sauce pan and cook on medium-high heat for about 1 hour. Stir mixture several times during this simmer process so it won’t stick to the bottom of the pan. Add syrup and coconut butter, mix well and let cook another 15 minutes. Remove pan from heat and mash up the fruit with a wooden spoon. If you desire a smoother consistency, you can blend in a food processor or blender. We preferred our recipe chunky.

You can eat this like apple sauce (like we did), or use it on pancakes or waffles for a clean-eating meal, with yogurt or even some homemade ice cream. Oh it really is so yummy!

Bon appetite!

Harvest Apple Butter 2

“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!


Green Juicy Juice!

Detox is always the buzz word around this time of year. I have been craving lots of cool veggies with the warmer weather here in Florida. This morning I started my day off with a big glass of refreshing greens, sweetened with an apple and a hint of mint and ginger 🙂 This creation is loaded with kale (an excellent source of antioxidant vitamins A, C and K, calcium, and many more), broccoli, spinach (move over Popeye!), and some other ingredients to give it a little zing! Put a little “pep” in your step with this delicious juicy juice!


(use organic produce when possible)

2 leaves of kale (stems removed)Green Juicy Juice

1 cucumber (cut into 4 pieces)

handful of baby spinach

1 carrot (peeled and cut into 4 pieces)

1 apple, quartered (I prefer granny smith or gala)

1/4 inch sliver of fresh ginger

2 sprigs of fresh mint

2 sprigs of fresh parsley


Fill blender with 4 ounces of filtered water. Add all ingredients. Add a handful of ice and a little more water. Blend until smooth. I use a Blendtec so I just press the “juice” button. Sip and enjoy!!!

Encouraging You!


Gluten-Free Stir Fry Shrimp Pasta

Okay, I know some of you are probably getting a little giddy at the thought of gluten-free and pasta in the same sentence! I created this guilt-free dish from an adaptation of a recipe from Dr. Hyman’s book The Blood Sugar Solution. I have been following his detox protocol and I have had amazing results in a short time! If you are looking for some creative and delicious recipes that are uber healthy, then go check out his book!

The secret to making this recipe gluten-free are the Shirataki noodles. Made from the root of the konjac plant, shirataki noodles are high in fiber, diabetic friendly, and absorb the taste of whatever dish you are creating. I can’t wait to create more guilt-free healthy dishes with this ingredient!


1 pound of wild caught shrimp (peeled and deveined)gluten-free shrimp pasta

2 packages of shirataki noodles* (they are quite small, so you need two)

2 cups of baby bok choy, sliced

1 large carrot, julienned

1 cup of snow peas (I used edamame in mine since I didn’t have any 🙂

3 garlic cloves, minced

1 Tbs. of fresh grated ginger

1 Tbs. of wheat-free tamari

1 Tbs. of hoisin sauce

1 1/2 Tbs. of sesame oil (divided)

1 tsp. of toasted sesame oil


Thoroughly rinse the shirataki noodles in a colander. Boil them for about 3-4 minutes, then strain.

In a large saute pan, heat half of the sesame oil on medium heat, then add garlic and ginger. Immediately after, add the shrimp and cook until shrimp becomes opaque (about 3-4 minutes). Remove shrimp from pan and set aside.

Add the remainder of the sesame oil (not the toasted sesame oil), then add the bok choy, cook for a about a minute, then add in the carrots and snow peas. After a couple of minutes, mix in the toasted sesame oil, shrimp, tamari, hoisin sauce, and shirataki noodles. mix well and bon appetite!

* Shirataki noodles can be found in the refrigerated section, near the tofu.

I would love to hear about your exploration or new recipes with the shirataki noodles!

With hugs and noodles!