Thursday, July 2, 2015

Very Berry Cream (No added sugar)




I love these colors they are so vibrant and beautiful. I was thinking today they did a great job picking the right colors for our flag. I love celebrating the 4th of July and thinking about all the reasons I am grateful to live in America. Have a wonderful weekend.



What really great is these taste wonderful too. So when you combine them together you have a great treat. No sugar needed just a banana.  A fun way to enjoy the 4th of July.

Ingredients

1/2 C almond milk or other milk
1/2 C frozen blueberries
10 frozen strawberries
2 frozen bananas chopped up
1 tsp vanilla
2 T chia * optional (Great added benefits)
 garnish with extra fresh berries for topping

Directions  serves 2

1. Pour all the ingredients into the blender.
2. Blend and pulse until all creamy.
3. Serve in cups and top with fresh berries.



Monday, June 29, 2015

Coconut Brown Rice



My friend mentioned to me on Saturday that she was making coconut rice for her family. She said it was really good. I thought it would be fun to try. This is what I made yesterday without a recipe and it was perfect. It went well with the salmon I served. I will be making this again. 

Ingredients

2 C brown rice
1 can of coconut milk (full fat)
3 1/2 C water
2 tsp salt

Directions  serves 10

For pressure cooker

1. Pour all the ingredients into the pressure cooker and put the lid on. 
2. Turn the pressure cooker on to high pressure. Then turn the timer to 18 min. 
3. Let it cook and let the pressure release on its own. 
4. Take off the lid fluff with a fork and serve. 


For Stove top

1. Pour all of the ingredients into a medium size saucepan and stir them together. Turn the heat on to medium high. Bring to low boil. 
2. Reduce the heat to medium low put on lid.  Cook about 40 minutes until water is absorbed. 
3. Take off of the heat with lid on. Leave for 10 minutes. 
4. Fluff up the rice with a fork and serve.  
(Don't stir it will get mushy.)







Thursday, June 25, 2015

Strawberry Lemon Italian Ice (low sugar)





So I know the shave ice places are really popular around here. They are also loaded with sugar. I thought it would be fun to make a refreshing ice drink without all the sugar. That tastes fantastic. Mission accomplished I was very happy with the results. It was wonderful to the last drop.

Ingredients

1 C water
2 1/2  C Ice cubes
2 C frozen strawberries unsweetened
2 T chia *optional
juice from 1 small lemon
3 T honey or other sweetener


Directions


1. Put ingredients into the blender starting with the water.
2. Then blend and pulse. I stopped in a couple times to stir it. It works best with a high powered blender.
3. Serve at once.
Enjoy







Wednesday, June 24, 2015

Quinoa Crazy now available!!


We're so excited to announce that our new book Quinoa Crazy is now available for purchase! Our publisher and designer have gone above and beyond with this book and it is BEAUTIFUL inside and out!!! We're so grateful to be working with Familius and their team. 

We'd also like to give a big thank you to all our readers for your support. If you get a chance to pick up our book, please leave us a review on Amazon, GoodReads, or any other social media. All reviews (yes, even the bad ones!) help our book out!

Thanks for your support!

Here's the blurb on Amazon about the book:

"Quinoa is the superfood you know you should be eating. You've heard about it, and how it's a complete protein, contains all 9 essential amino acids, lowers cholesterol, and is nutrient rich in vitamins, minerals, and antioxidants. It's definitely a superfood.

"But how do you actually cook with it? Cherie Schetselaar and Britney Rule show you the tips and tricks to quinoa cooking until you are including it in any dish. From snacks to main dishes,Quinoa Crazy will turn this foreign kernel of nutrients into your most popular kitchen ingredient ever. Go crazy with quinoa!"


Here is our video with more information about quinoa here.


Peanut Butter Chocolate Chip Cookie Bites





I can never eat enough of these kind of protein bites. They have protein,  low sugar, and taste delicious.  They are fast and easy to make and you store them in the fridge or freezer and they are ready when you need them. Great Summer snack because you don't need to heat up the kitchen.

Ingredients

1 C natural peanut butter
2 T honey
1 tsp vanilla  *optional
2 T coconut oil
1 C finely ground unsweetened coconut
1/4 C chia
1/2 C finely chopped dark chocolate chips

Directions    make about 12

1. In a medium bowl mix up peanut butter, honey, *vanilla, and coconut oil. Stir until smooth.
2. Stir in coconut, chia and chips. Form into balls.
3. Place in fridge to harden. Store in air tight container in fridge or freezer.
Enjoy~


Tuesday, June 23, 2015

Italian Cherry Ice (Low sugar)


 I love cherries this time of year. Yum!



 Cherry season is here and it makes me really happy. I love cherries. It is wonderful when you buy a bag of them and they are perfect sweetness and nice and firm. There are many health benefits to them too which is another bonus. Here are some of the benefits.


    • Antioxidant Protection. Cherries contain powerful antioxidants like anthocyanins and cyanidin. ...
    • Cancer-Preventive Compounds. ...
    • Reduce Inflammation and Your Risk of Gout. ...
    • Support Healthy Sleep (Melatonin) ...
    • Arthritis Pain Relief. ...
    • Reduce Belly Fat. ...
    • Reduce Post-Exercise Muscle Pain. ...
    • Lower Risk of Stroke.
    Read more about cherries health benefits here. 


I thought it would be fun to make my own Italian Cherry Ice without all the additives. It was refreshing and delicious. I hope you enjoy it too.


 Ingredients

2 C Ice Cubes
40 cherries washed and pitted
2 T chia
1 T honey Or sweetener of choice (it may be sweet enough with out it)

Directions   serves 2-3

1. Pour all the ingredients into a high powered blender starting with the ice, and blend until smooth.
2. Serves into cups and enjoy!





Wednesday, June 17, 2015

Favorite Power Bites


My good friend  Linda made these for me. They tasted really good. She said she would share a post about them so here you go. She is always making wonderful healthy creations. Thank you Linda for sharing the recipe with us. 

Favorite Power Bites* – by Linda Black adapted from doTerra Living Recipe
1 c. Almond Butter
½ c. + ½ c. finely shredded coconut
¾ c. dried cranberries
¼ - ½ c. raw honey (your sweetness preference)
½ c. Rolled Oats
¼ t. sea salt
2 TBS chia seeds
3 drops wild orange essential oil**
Place all ingredients in a mixing bowl reserving ½ c. coconut for later. Mix until well combined. Roll into 1” balls and coat with the remaining coconut.
Snack time! Makes 12-24 balls.
Store extras in the refrigerator or freezer.
*Use organic ingredients whenever possible. It does make a difference!
**Only use CPTG Oils (Certified Pure Therapeutic Grade)
Super foods like Chia Seeds are nutrient dense foods that add a powerful punch to any dish! Legend has it that the Aztecs and Mayans used chia seeds to fuel performance. In Christopher McDougall’s book “Born To Run” he tells of a hidden tribe of super athletes called the Tarahumara who honed the ability to run hundreds of miles without rest OR injury. They fuel themselves with Chia Seeds. A one ounce serving of this mild tasting wonder contains…
-          a whopping 4 grams of high quality protein,
-         11 grams of fiber,
-         Omega-3s,
-         calcium, manganese, and magnesium, phosphorus
-         along with a decent amount of zinc, Vit B3 (niacin), potassium, vitamin B1 Thiamine) and Vitamin B2.
Chia seeds are incredibly easy to incorporate into your diet. Their taste is very mild which makes 
adding them to soups and sauces easy to do without changing the flavor. When mixed with water or other liquids they become a sticky gelatinous ball the consistency of tapioca. Adding chia seeds to recipes will dramatically boost the nutritional value. Add a spoonful to your oatmeal, green smoothies, coconut milk, salads, cereal, yogurt, vegetables or rice dishes.

My favorite way to incorporate chia seeds is to add ¼ cup seeds to 1 cup of coconut milk.Refrigerate it in a glass jar for 2 or more hours. This makes chia seed pudding! Add your favorite fruit (banana and berries) and enjoy as a dessert or snack! Wowzer!



Linda Black ERYT – Linda is a Certified Yoga Instructor, Holistic Health Coach, and business owner. She has been teaching yoga classes since 2001. She is a health advocate with DoTerra Oils and representative for SevenPoint2, the Alkaline Company.

With over 1000 training hours and 2000 teaching hours, she has helped 1000’s of students align, tune-in, strengthen, reduce pain, lose weight, and live healthy. Her studies include training in Ayurveda, restorative yoga practices, meditation, nutrition, business training, yoga immersions, 200 and 500 hour yoga teacher trainings. She owned a local studio for 7 years and currently teaches yoga and healthy practices in the work place.

Her passion is to help others see the beauty in themselves, connect at a deep level with their authentic self, and nurture the soul to each individual’s potential. She offers workshops, yoga classes, retreats and transformation courses throughout the year and healthy advice through her monthly newsletter.  Visit her website at www.theyogacoach.me.





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