Kale/Spinach Frittata


Simple yet satisfying, frittata or omelets make the perfect breakfast where you can pack it full of goodness. The recipe below is one I most commonly use, but I change it up a bit depending on which vegetables are available.


  • 2 Tbs. Coconut oil or grass-fed butter- use more if needed
  • 1 small onion, dices
  • 4 cloves of garlic, diced
  • ½ red bell pepper, diced
  • 6 Crimini mushrooms, diced
  • 2 Cups cauliflower, broken into florets
  • 2 Cups kale, chopped OR 3 Cups baby spinach
  • 1/4 tsp. unrefined salt, or to taste
  • 5 free range eggs +1/2 tsp. sea salt, whisked in a bowl

Optional; grated raw cheddar cheese and/or avocado, cayenne


  1. Melt coconut oil or butter on medium heat and sauté onion and garlic until slightly golden.
  2. Add bell pepper and mushrooms, sate for about 2 minutes.
  3. Add cauliflower and stir for about 1 minute to cover in oil.
  4. Add kale and salt. (if using spinach, don’t add until cauliflower is tender; then add the spinach for 2 minutes covered.)
  5. Cover and reduce heat to low. Stir every few minutes to make sure it doesn’t stick. When kale and cauliflower are tender, it’s done.

There are a two methods to making frittata;

  1. Stove top – When vegetables are finished, pour whisked eggs and salt over vegetables and cover with a lid on low heat for about 5-10 minutes or until eggs are fully cooked.
  2. Oven; pan, dish, muffin tin (great for on the go or lunches, especially kids lunches). When vegetables are finished, transfer to a buttered/oiled baking dish of choice, then pour whisked eggs and salt mix over the vegetables. Bake in a pre-heated oven at 350 for about 20 minutes or until eggs are fully cooked and turning golden.

If you are using cheese, add it in the last few minutes by sprinkling over the top, then cover to let melt.

If using avocado, serve on the side or cream it and spoon on as you would sour cream.

Sprinkle powdered cayenne pepper for a spicy version.


The good thing about this is that you can cook the vegetables ahead of time; once a week if needed. Then reheat just before adding the eggs. If you choose to do it this way, make sure you melt a little coconut oil in the pan before re-heating vegetables, then adding eggs.

There are many variations for frittata; feta and spinach, tomato and mushroom, plain cheese, and more.

Almond Joy Energy Balls!

Alomond Joy Energy Balls

Last week I read a post about nourishing almond joy candy bars at home and I’ve been wanting to try them. However, I haven’t gotten around to getting all the ingredients, so I thought I’d try to make almond joy energy balls instead. These can definitely be eaten between meals as a healthy snack on the go. If your watching calories, these contain approx. 80 per ball, which means 2 would be ideal.

They came out great! This recipe makes about 20 walnut size balls.


1 Cup Almonds

1/2  Cup coconut flakes (unsweetened)

6 dates, pitted

3 Tbs. extra virgin coconut oil, melted

1/2 Cup chopped dark chocolate bar

1/4 tsp. almond extract (optional)

1 tsp. vanilla extract (optional)


1. Place the almonds and coconut in a food processor and blend until they are finely chopped.

2. Next, add the dates, coconut oil, chocolate chunks and optional extracts. Continue to pulse until you see a dough start to form.

3. Finally, roll into balls the size of walnuts and store  in the fridge were they will keep for about 1-2 weeks, if they’re not eaten by then 🙂

Quiona Lettuce Tacos

quinoa lettuce tacos

We had some cooked quinoa that had to be eaten, so we looked around and saw what we had on hand and came up with these; quinoa and beans, topped with avocado and cultured salsa layered in romaine lettuce… GOOD!


soaked and cooked quinoa

re-fried beans (or plain soaked-cooked beans)

avocado or guacamole

fermented salsa (recipe coming soon), or you could use any salsa, or my recipe here.

Optional; grated cheese, cilantro


Assemble just like you would a taco, it’s pretty simple. You can’t go wrong.


These would actually make a good portable food as long as they weren’t moved around a lot. They can be eaten at room temp.


3 Healthy Milk Alternatives That Are EASY To Make!

I just published my second book, yeah! Now I have a few more days to add all the content/posts that have been sitting around waiting to be read 🙂 You might notice that I post about 10 a day! Like I said, they have been ready to go for a while now but I got caught up in finishing the first 2 books, and now about to start another, so I will not post as much while I work on editing/formatting/writing the rest of the series A Nutritional Makeover. My goal is to get the whole series published by the end of July 2013. If there are any topics (health, mothering and natural living related) you can’t find here on my blog but would like to learn about, please let me know 🙂 I am working on them.

Now, on to the subject of milk alternatives…….

Whether you are lactose intolerant, can’t find good quality, or don’t/won’t drink cows or goat milk (even grass-fed and raw), there are other alternatives that can be simply created at home. Here are some alternatives.

Covered in this post are:

  1. Coconut
  2. Almond
  3. Grain – Barley, Oat, Buckwheat or Rice



Nutritional Benefits:

Vitamins C, E and many B vitamins are abundant in coconut milk. Vitamins C and E help to boost the immune system, and B vitamins are responsible for providing energy to the cells. Coconut milk is also rich in magnesium, potassium, phosphorous and iron. Magnesium is responsible for many biochemical functions in the body, including regulating the heart’s rhythm and supporting the function of nerve cells. Potassium maintains the tissues of the heart, kidneys, brain and muscles. Phosphorus keeps teeth and bones strong, and iron creates red blood cells and carries oxygen throughout your body. Also very low in carbs and sugar.

Caution: Unsafe for those with nut allergies


2 cups unsweetened, dried coconut flakes
3 cups hot water (not boiling)
Flavorings and sweeteners, if desired (vanilla, cinnamon, fruit puree, honey, maple syrup, etc.)


  1. Put coconut flakes and hot water in a blender and blend for about 2-3 minutes or until thoroughly processed. Pour the mixture into a clean muslin or thin cotton towel (such as cheesecloth) that is over a bowl to catch the liquid and squeeze as much milk as you can from the towel.
  2. Put remaining solid coconut back into the blender with 1 cup of hot water. Process again, and squeeze more milk out
  3. Add sweeteners and flavorings if you like.

Store in a glass jar in the refrigerator, will last 4-5 days. Shake it  before each use.


If you’d like to use this as a drink, thin it out 1:1 with water or until it suits your taste.

Don’t throw out the leftover flakes, use it in place of coconut flakes in baked goods (cookies and muffins). Store in the refrigerator for about 5 days in an air tight container.


almond milk

 Nutritional Benefits:

Very low in carbohydrates, with zero sugar in the unsweetened version

Almonds are naturally high in calcium but additional calcium is usually added along with Vitamin D to aid in absorption

High in Vitamin E

Caution: Unsafe for those with nut allergies


1 cup raw almonds
A pinch of unrefined sea salt
1 tsp. whey (optional)
water for soaking nuts
3 cups filtered water
2 dates (optional)
½  tsp. vanilla extract (optional)


  1. Soak the almonds, sea salt and optional whey in water overnight or for at least 6 hours.
  2. Then strain the water from the almonds and discard.
  3. Blend the 3 cups of water, almonds and optional dates and vanilla until well blended and almost smooth.
  4. Pour the mixture into a clean muslin or thin cotton towel (such as cheesecloth) that is over a bowl to catch the liquid and squeeze as much milk as you can from the towel.

Store the almond “milk” in a glass jar in the refrigerator, will last 4-5 days. Shake it before each use.


You can use the almond “paste”  that’s left over for a tasty addition to baked goods, add it back into smoothies, or use it in anything you can think of. Store the unused portion in a container with a tight fitting lid in the refrigerator for about 5 days.

3. GRAIN “MILK ” (To make Gluten free you can use quinoa)

grain milk

Grain Milk can be made from any of the follwing whole grains – Rice, Barley, Buckwheat or Oats.

Benefits of eating whole grains (so make sure you eat the left over porridge from making this):

  • Women Who Eat Whole Grains Weigh Less
  • Lower Cholesterol
  • Significant Cardiovascular Benefits for Postmenopausal Women
  • Lignans Protect against Heart Disease
  • Reduce Your Risk of Metabolic Syndrome
  • Brown Rice and Other Whole Grains Substantially Lower Type 2 Diabetes Risk
  • Fiber from Whole Grains Protective against Breast Cancer
  • Help Prevent Gallstones
  • Whole Grains are Highly Protective against Childhood Asthma

Caution: Although grains are the safest option for those with soy or nut allergies, caution should be taken if gluten intolerant when choosing grains with gluten.


1  cup brown rice, hulled barley, whole buckwheat, whole oats, or other whole grain
1 Tbs. whey or fresh squeezed lemon juice
8  cups of water
½  tsp pure vanilla extract (optional)


  1. Soak the grain of choice in 2 times the volume of grains (if you have 1 Cup grains, use 2 cups water), and whey or lemon juice. Leave overnight or at least 8 hours. This is done to neutralize the acids for maximum digestion and make nutrients more available.
  2. After a good soaking discard water.
  3. In a saucepan, bring the grains and 8 cups of water to a boil. Reduce to a simmer -cover and cook for 45 minutes or longer if needed
  4. When grain is soft, strain through a thin cloth or cheese cloth into a mason jar or container that can handle heat

Will keep for about 5 days in the refrigerator.

Eat the soggy grains as a porridge, makes a great breakfast for kids, just add a little sweetener, butter or coconut oil and some fruits and nuts . They will keep for about 5 days in the refrigerator.

Brown Rice –

An excellent source of fiber and a good source of the minerals selenium, magnesium and manganese.

Barley –

Barley is a wonder grain which can trim your inches considerably! It is a unique grain filled with many benefits. Extremely low in calories and it acts as a wonderful diet supplement and helps maintain a slim physique.

Low in cholesterol and is known to reduce cholesterol levels.

The main ingredient in this highly useful grain is beta-glucan that is also found in oat bran. Barley is packed with insoluble fiber which retains water. So it flushes out intestinal contents with great speed.

It is also a good cure for digestive problems like constipation.

Shared with Gluten Free Wednesdays

3 Easy Recipes For Fudgesicles!


Summers here, and it’s HOT! For all the chocolate lovers out there, here are some healthy, sweet tooth soothers that can take care of 2 things at once! Fudgesicles are the best way to eat chocolate in the heat. They make an excellent healthy snack if they have the right ingredients. Great for kids and adults too!

I have compiled 3 different choices to suit anyone – raw foodies, vegan, vegetarian, sugarless and dairy-less. These are basically frozen pudding. You can experiment and share your recipes too! I have a pudding in my recipes, but I’m not including it because it’s not chocolate but if you would like to check it out, you can make a ice pop from it too, see it here.


1.  RaW-vo-cacao Fudgesicles; raw, sugarless, vegan friendly


8 medjool dates, pitted
½  cup water
3 medium avocados, pitted
1 cup coconut milk
1/8 tsp. unrefined sea salt
¼  cup honey
5 Tbs. cacao or cocoa powder (1-2 Tbs. more if you like it very chocolaty!)
2 teaspoons vanilla extract


  1. Put dates and water in the blender or food processor and let soak for 30 minutes to an hour. Make sure the dates are covered with water. This is done to soften the dates.
  2. After soaking the dates, add the rest of the ingredients and blend until very smooth and creamy. If it’s too thick, add a little more coconut milk or water.

Pour into Popsicle molds and freeze for at least 6 hours. 


This can be eaten as a raw pudding too!

2. Chocolate Coconut Creamsicles


1/3  Cup of arrowroot powder (or organic cornstarch)
1/3 Cup of  chocolate (unsweetened), or cocoa powder
pinch of unrefined salt
4 Cups of coconut milk
1/3 Cup natural sweetener; honey, maple syrup, or organic cane sugar
1/4 Cup dried small coconut flakes
1 teaspoon vanilla


  1. Place the arrowroot powder, cocoa powder, and salt together in a medium size pot and whisk. Make sure there are not lumps.
  2. Slowly add the coconut milk while whisking the powders and milk together until there are no lumps.
  3. Heat on med-high while constantly stirring, when it begins to thicken, add sweetener and coconut flakes. Do not leave it unattended, it will burn the bottom of the pan!
  4. When it becomes thick and the first bubbles pop, take it off the heat
  5. Then add in the vanilla. Pour into Popsicle molds and leave for at least 3 hours, or until frozen.


Can be eaten as a pudding too.

3. RaW-Coco-Chia

2 Cups milk of your choice; raw milk, almond or coconut
½ Cup chia seeds
3 Tbs. coco powder
4 Tbs. natural sweetener – honey, maple syrup, or organic cane sugar; succanat or rapadura.


1. In a blender or food processor, blend all ingredients for 3 – 5 minutes (depending on the strength of you machine) until it is the consistency of a thick pudding .

Pour into Popsicle molds and freeze for about 3 hours or until frozen.