Fresh Strawberry and Flaxseed Muffins


Fresh Strawberry and Flaxseed Muffins


Happy Hump Day.  This past weekend marked the annual planting of our summer garden.  I had never really thought much about actually growing food until my lifestyle changed about 10 years ago.  When I decided to research and understand everything I was putting into my body, it was a perfect solution to the highly processed foods available in the marketplace.  We made the initial planting endeavor many years ago and have enjoyed eating the fruits of our labor ever since.  Our boys enjoy being outside and getting their hands dirty in the soil, so a home garden has turned out to be a great way to get the kids outdoors and involved.

Fresh Strawberry and Flaxseed Berries

Strawberries are perfectly in season right now and that means all things strawberry in my house.  I love to cook and bake using seasonal local produce so I generally purchase fruits and vegetables that are in season and therefore have the most nutritional value.  Strawberries have a fairly short life cycle and because they are so tasty, we really take advantage of their abundance for the next few months.  Find a local U-pick farm and make it a family outing to get berries.

Fresh Strawberry and Flaxseed flour

This recipe was created by accident.  I used frozen cranberries in the batter the first time around and they turned out good.  But, I ran into Swamp Rabbit Café, a local grocer a few days later, and they had pints upon pints of fresh strawberries and my mind went crazy thinking how my new little recipe would be even better with those fresh berries.  I was not disappointed.  These muffins turned out moist and flavorful.  Success.  You must try them and I hope you enjoy them as much as I do.  Feel free to pop leftovers in the toaster and reheat for breakfast.

Fresh Strawberry and Flaxseed finished muffins


Fresh Strawberry and Flaxseed Muffins

1 cup gluten-free rolled oats – ground (I use a coffee grinder)

1 cup almond meal

1 tsp aluminum-free baking powder

1 TBSP ground flaxseed

1 TBSP chia seeds

1 tsp Himalayan pink salt

1 cup unsweetened almond milk

1/3 cup pure maple syrup

1/4 cup coconut oil – melted

1 tsp vanilla extract

2 eggs

1 heaping cup fresh strawberries – chopped

Preheat oven to 350.  Prepare a muffin tin with paper liners or spray.  In a large bowl combine all the dry ingredients.  In a small bowl combine all the wet ingredients.  Combine the wet ingredients into the dry and whisk until well incorporated.  Gently fold in the strawberries.  Fill muffin tin cups to about 3/4 full.  Bake for 25-30 minutes or until golden around the edges.

Hearty Quinoa Bowl


quinoa bowl

I am truly blessed with wonderful female role models and friends.  When I look around and realize I am surrounded with beautiful, loving, giving, and Godly women, it makes my heart full.  We have each walked through marriage, and some of us parenthood, at different times and stages, but at the core, we are all just women trying to gracefully stand in the shoes we are privileged enough to wear.  I couldn’t be more thankful.  I welcome the similarities we share and humbly embrace the differences.  That is, after all, what grace is, right?

Most of my girlfriends have older children as we were a bit late in the game.  I love how each of my friends understand I am a full-time mom of two young boys, so if they want to visit, more often than not, they come to me.  Actually this system works out beautifully because we can sit around my family table or in our playroom with a nice warm cup of tea and focus on each other.  I try to schedule a “friend date” for myself once-a-week as it does my soul good.

My offering, in return for their coming to me, is food.  You know, all things go back to food for me!  It’s my love language.  This quinoa bowl is a staple for brunch visits.  I generally make it with a side of fruit, or even better, pancakes.  It is packed with beneficial protein  that keeps you satiated until your next meal.  Because I generally have some sort of green or vegetable with every meal, this is no exception.  The addition of kale chips gives this bowl the texture and taste it needs to feel complete.  This recipe may appear to be time consuming, but you can prepare the kale chips while the quinoa cooks and then quickly add the perfectly fried egg.  Done.

*I have decided not to take offense when my sweet husband grabs the hot sauce bottle before every meal without even tasting anything  first.  In this case, I would recommend following his lead and adding a few dashes of your favorite “hot” to this dish.

If you aren’t currently investing in time with friends, I highly recommend it.  We are good for each other.







Hearty Quinoa Bowl

2 cups bone broth – homemade or a high quality store bought

1 cup quinoa – rinsed

1 bunch kale – rinsed, deveined and torn into small pieces

4-5 fresh mushrooms – rinsed and sliced

1 carrot – grated

2 cloves fresh garlic – peeled and chopped

fresh eggs

olive oil to drizzle

pat of real butter

hot sauce – to taste

grated pecorino Romano cheese – to taste

pink salt and pepper –  to taste

Preheat oven to 350.  Cook quinoa, carrots and garlic in broth according to package directions.  In a bowl toss the kale pieces with a drizzle of olive oil and pink salt.  Place kale on a baking sheet and bake for 10-15 minutes or until crispy.  Turn the chips one time during cooking to ensure evenness.  While the kale and quinoa are cooking, add 1/2 the pat of butter to a sauté pan and cook the mushrooms until tender, about 5 minutes.  Remove the mushrooms and add the second 1/2 of the butter to the same pan and cook the egg the way you like it.

To a bowl add: cooked quinoa, mushrooms and kale chips.  Layer the egg on top and add a dash of hot sauce and cheese to taste.

Summer Strawberry Smoothie

Summer Strawberry Smoothie
Summer Strawberry Smoothie

My kids, on their own, created this tasty smoothie.  We watch Food Network sometimes before bed to round out our day.  This always inspires them to get in the kitchen.  My 9 year old takes this kitchen stuff very seriously.  He gets into the groove and wants to prepare food well after bedtime.  Maybe that’s just a stall tactic.  Anyway, it works on me.  I usually tell myself  “he must go to bed” or I could stay in the kitchen with him all night.  I have found it to be a wonderful place to let childhood creativity and imagination run wild.


Summer Strawberry Smoothie 3



Summer Strawberry Smoothie 2


When it comes to juices and smoothies, they are actually pretty talented.  We have been blending as a family long enough that they have  become little “blender experts.”  During the summer months we have an abundant herb garden and that’s where they find most of the accent flavors for their drinks.  This particular smoothie includes the herb mint and their two basic fruits: strawberries and bananas.  More often than not, they will choose these two as their base and then expand with whatever seasonal fruit we have in the fruit bowl.  On their own they will not willingly choose to add vegetables, and that’s okay.  When I blend a smoothie for them I add their veggies and they happily drink it, but its not a requirement when they are being creative.  This is their stage, not mine.  When they make a new drink they always say to me, “if this turns out good, you should put it on the blog.”  So here we are.  I hope you enjoy this drink that was lovingly thought up and designed by my boys.  They think of you as much as I do.  Happy Blending!


Summer Strawberry Smoothie

1 frozen banana

1 cup frozen strawberries

3 fresh mint leaves

2 TBSP plain Greek yogurt

2 TBSP raw local honey

1/2 lime – juiced

1 cup full fat coconut milk

1/2 cup almond milk

Place all ingredients in a high speed blender.  Blend until creamy, about 1 minute.

5 reasons we don’t wear shoes in our home + Sophie Uliano’s Lemon Chia Seed Muffin Recipe

5 reasons we don't wear shoes in our home
5 reasons we don’t wear shoes in our home


This can be a touchy subject.  I am a Southern girl and hospitality is high on my list.  I would never want to offend or invoke feelings of discomfort to those I invite into my home.  But, when I can, I educate our house guests as to why I am politely asking them to remove their shoes at the door.  I have not always felt this way, but after many hours of research, I concluded that wearing shoes in the house is extremely bad for your health.  I have narrowed my research down to what I feel are 5 good reasons to promote dropping your shoes at the door.

1.  Bacteria on the bottoms of shoes  A large portion of the bacteria found on your shoes is from stepping on fecal matter.  It originates from public restroom floors or contact with animal fecal material from being outdoors.  The most common occurrence from this type of bacteria is  E. coli bacteria which can cause sickness including diarrhea and other illnesses according to the CDC.  This can be especially problematic for those who have young children that crawl and play along the floors.   This bacteria can be easily transmitted to tile and carpet.  Cleaning your floors and vacuuming your carpet will greatly cut down on the amount of bacteria in your home.

2.  Toxins on shoes – Shoes pick up all kinds of toxins in the course of a day.  Anywhere you walk, you are likely grabbing a toxin.  From the dry cleaners to the gas station, and everywhere in between, there are toxins.  Environmental pollution from spilled gasoline at the pump to walking through grass that has recently been sprayed.  All of it then comes right into your home.  This is probably the most important reason I initially began removing my shoes at the door.  These pollutants are extremely harmful to our systems and can potentially cause serious side effects.

3.  Dirty – I have two young boys.  Dirt is a constant.  If they wore their shoes in the house, I would be cleaning the floors all day long!  I believe this one is pretty self-explanatory.  No shoes=no dirt.

4.  General Health – I am a firm believer in the notion that not wearing shoes in the house makes for overall healthier people.  Given that we have discussed the fact that large amounts of bacteria and toxins travel on shoes, it makes sense to me that a home without shoes is healthier than a home with shoes.  I believe the instances of allergic reactions and respiratory issues as well as general sickness is much lower.

5.  Comfort – Whether you work outside the home or are a stay-home mommy, when you finish your workday, the first thing you want to do is take off your shoes and relax.  Make your home a haven of comfort.  Put a few pairs of comfy slippers by the door that you can slip into as soon as you walk inside.  You may even want to offer a pair to your guests if you feel they are uncomfortable removing their shoes.  Remember, hospitality for guests is still crucial.


Now for the good stuff.  One of the very first books I bought when I decided to follow a clean eating lifestyle was Sophie Uliano’s The Gorgeously Green Diet – How to Live Lean and Green.  I have prepared countless numbers of her recipes and they are all fabulous.  Her website is full of helpful ideas and perfect ways to eat and live a gorgeously green lifestyle.  She posted this Lemon Chia Seed muffin recipe on twitter last summer and my family fell in love with them.  I made a batch this week and she kindly gave me permission to share the recipe with you.  I hope you enjoy them as much as I do.

Sophie Uliano's Lemon Chia Seed Muffins
Sophie Uliano’s Lemon Chia Seed Muffins

Sophie Uliano’s Lemon Chia Seed Muffins

1/3 cup coconut oil

1 cup coconut palm sugar

2 eggs, beaten

2 cups sprouted spelt flour (just use Spelt if you can’t find the sprouted version)

1 tsp baking powder

1/2 tsp salt

grated zest of 1 lemon

1 TBSP vanilla extract

1/2 cup rice milk (I used almond milk)

2 TBSP chia seeds

Makes 6-8 medium muffins.  Preheat oven to 350.  Beat the sugar and oil in the food processor until creamy.  While the processor is still running, slowly add the eggs.  Finally, add the flour, baking powder, salt, lemon zest, vanilla extract and milk.  Process well.  Finally add the chia seeds and pulse just to mix them in.  Line a muffin tin with liners and fill each liner with the batter.

Bake for 15-20 minutes or until a toothpick comes out clean.  Serve immediately, or gently warm again before serving.



Healthy Tart Pastries

Healthy Tart Pastries
Healthy Tart Pastries

I recently posted a list on Facebook of foods you should NEVER feed your kids.  Pop-Tarts made the cut.   It’s unfortunate, but they are loaded with junk.  And when I say junk I am referring to the high amounts of sugar (corn sugar and high fructose corn syrup), preservatives, and highly processed oils.  None of these ingredients fuel your body or your brain.  When I am thinking of  breakfast or snack options for my children, these two issues are always at the forefront of my decisions.  Will this food strengthen their body and their brain?  If not, then we try to skip it.  That’s not to say that we don’t sometimes have things that may not fit into these two questions, but my goal is to be around 85-90%.  That leaves us with enough room for birthdays, celebrations or the occasional special treat. I have been working on these pastries for quite a while.  When I posted a picture of them on social media a few weeks ago I got several requests for the recipe. I needed to make a few adjustments before I was ready to share it and, of course, test them on my children.  They loved them.  I tried them with several different fillings and they were all yummy.  So, I am going to share the basic recipes and you can substitute any fruit you desire.  If you were like me and enjoyed countless pop-tarts as a child, these are going to quickly bring back the nostalgia of childhood.  They don’t taste exactly the same, but I wasn’t going for that highly processed taste.  Just the opposite, in fact.  These are hearty, flavorful and flaky.  I hope you enjoy this makeover.


Healthy Tart Pastries

For the pastries:

3 cups whole spelt flour

3/4 tsp salt

1 tbsp ground flaxseed

3 tsp baking powder

5 tbsp coconut oil – still solid

3 tbsp olive oil

1/2-1 cup almond milk

For the filling:

1 cup fresh or frozen fruit of your choice

1/4 cup water

1 tbsp raw local honey

1 tbsp chia seeds

For the topping:

1 tbsp raw local honey

1 tbsp grassfed butter

Preheat oven to 400.  In a small saucepan add the ingredients for the filling with the exception of the chia seeds.  Bring to a boil.  Turn temperature to medium and let the fruit continue to slowly boil about 10 minutes, stirring frequently. Remove from the heat and add the chia seeds.  Place the fruit into the freezer while you are preparing the pastry dough.  This allows the fruit to set.  Add all the dry ingredients for the pastries into a large mixing bowl.  Add the coconut oil and work the oil into the flour mixture.  Add the olive oil and continue to combine.  Add the almond milk beginning with 1/2 cup and work the mixture until it begins to become a dough.  Add the remainder of the milk if you need it.  Knead the dough a few times, but be sure not to overwork it.  Roll the dough out onto a large piece of wax paper.  With a rolling pin roll the dough out very thin.  With a pizza cutter, cut the dough into equal sized squares.  Add a few spoonful’s of the fruit compote to half of the dough squares.  Place the remaining half of dough squares atop the compote.  With a small bowl of water, dip a fork into the water and make indentions all the way around the pastry until it is closed up.  Place all the pastries onto a baking sheet and bake them for 20-25 minutes.  In a small saucepan melt the honey and butter.  When the pastries are done, rub them with the honey/butter mixture.

Here are a few other healthy pop-tart recipes:

Chocolate Covered Katie

Vegan Berry Pop Tarts

Whole Wheat Toaster Pastries


Homemade Ginger Turmeric Dressing

Homemade Ginger Turmeric Dressing
Homemade Ginger Turmeric Dressing

I have been testing this homemade dressing for a few weeks.  I served it to our guests for Super Bowl Sunday and it was a huge hit,  so I guess it’s time to share.  I am actually not going to bog you down with much writing in this post and let the product speak for itself.  I love salads.  And I love salad dressing.  This recipe combines two of my daily favorites and ensures I am fighting inflammation as well as keeping my digestive system happy.  Done and Done……

Here you go.  I hope you enjoy this simple yet hearty dressing.  I recommend using it on salad greens, as a marinade for chicken or a dip for crudités.


Homemade Ginger Turmeric Dressing

1/2 cup extra virgin olive oil

1 TBSP Dijon mustard

1 tsp ground ginger

1 tsp ground turmeric

1 tsp garlic powder

dash of pink Himalayan salt or celtic sea salt

dash of black pepper

1 tsp raw local honey

In a small bowl add olive oil and mustard.  Whisk the two together.  Add all the spices and continue to whisk until well combined.  Whisk in the honey.  Refrigerate leftovers in a glass container.  Remove from the fridge a few minutes before you need to serve.

Simple Overnight Oats


Simple Overnight Oats
Simple Overnight Oats

With the holidays behind us and routines back in full swing, I am always open to anything labeled “simple.”  Our morning routine is pretty basic.  We all stumble to find the motivation needed to get moving and one-by-one end up in the kitchen.  Breakfast is the most important meal of the day and is the perfect meal to encourage healthy eating habits with your entire family.  But, it also happens to be the meal when most families are the busiest and saving a few extra minutes can be the difference between being late or on-time for school or work.

Oatmeal is always a sure thing for my family, so this easy and nutritious recipe is a staple.  I have posted several other oatmeal recipes which further proves our love of this healthy grain, but this one takes the least amount of time.  Prepare this healthy dish the night before, stick it in the fridge and don’t think about it again until morning.  It’s that simple. Now enjoy a hot cup of tea and begin pondering what’s for dinner, at least that’s what I do every morning.  I hope you enjoy!


Simple Overnight Oats

1/2 cup whole grain oats – not instant

1 TBSP chia seeds

1 TBSP pure maple syrup

1/3 cup fresh or frozen berries

1/2 cup almond milk plus a bit more to stir in the morning

In a bowl or glass jar combine the oats and chia seeds.  Add the remaining ingredients and stir until completely combined.  Cover and refrigerate overnight.  In the morning, add a bit of almond milk and stir.  This recipe is for one serving.  Duplicate it for the amount of people you need to feed.

Here are a few more simple oatmeal recipes for you to try:

Baked Oatmeal

Healthy Oatmeal Muffins

100 Days of Real Food – Favorite Overnight Oats


Lemon, Coconut & Summer Squash Bread

Lemon, Coconut & Summer Squash Bread
Lemon, Coconut & Summer Squash Bread

This recipe turned out so good!  We are living at the beach for a few weeks and it’s the perfect place to invent new recipes as I have much more downtime than normal.  The fresh sea air and beautiful sunshine are great backdrops for creativity.  And, thanks to a brand new Fresh Market opening just down the street, my stash of fresh, organic fruits and vegetables are abundant.  As you know, I am constantly trying to figure out ways to get vegetables into my kids.  I had purchased several organic yellow summer squash and needed to use them.  I kept thinking about preparing a yummy bread (always a hit with my kids) but wanted something a little different.  The idea of zucchini bread kept popping into my mind, but I was fresh out of zucchini.  I decided that yellow squash would work just as well and it would put a new spin on the standard zucchini bread. My mind immediately began thinking of a few other “yellow” foods that could be added to make this bread a little healthier.  Lemons are a staple at our house and we had an entire bowl full.  So, a lemon would definitely be thrown into the mix.  I also try to incorporate healthy additions such as flaxseed or chia seed to all of our baked goods, and the crunchy, Omega-3 packed chia seed sounded like the perfect accompaniment to this bread.  The finished product is golden brown and beautiful.  This bread is light and refreshing on a hot summer day.  It makes a beautiful presentation and I recommend adding it to a luncheon salad or an afternoon tea.  I hope you enjoy!


Lemon, Coconut & Summer Squash Bread

2 cups whole grain spelt flour

1 tsp aluminum-free baking powder

1 tsp baking soda

2 TBSP raw shredded coconut

1 TBSP chia seed

1 tsp celtic sea salt

1 lemon – zest plus juice

1/2 cup grade B pure maple syrup

1/4 cup coconut oil – melted

2 organic, cage-free eggs

1 tsp vanilla extract

1/2 unsweetened original almond milk

1 cup grated yellow summer squash

Preheat oven to 350.  Spray a loaf pan with cooking spray of your choice (I use coconut).  In a large bowl, add all the dry ingredients including the lemon zest and whisk until well incorporated.  In a smaller bowl, combine all the wet ingredients except the squash.  Pour the wet ingredients into the dry ingredients and stir until well combined.  Gently fold in the squash.  Pour the mixture into the prepared loaf pan and bake for about 40-45 minutes or until a toothpick inserted into the top comes out clean.