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 … Continue reading

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 … Continue reading

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!