Healthy Nourishing Lifestyle
10:41 am

Healthy Holiday Cookies grain free, gluten free and no refined sugar

 

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When I was a kid my great-grandmother would bake oodels and oodels of cookies and gift them to her neighbors...My uncle would dress up like Santa Claus and put my brother and the cookies in a little red wagon and walk all over the neighborhood. I remember it like it was last year. So I had to keep the tradition going!  These are the cookies that Santa delivers now, HO HO HO. 

Baci 
 

Cookie

1 cup brown rice flour

1 cup hazelnut meal

1/4 cup maple syrup

1/3 cup coconut oil melted

Filling

8 oz dark chocolate -  melted

2 tablespoons almond butter

1/4 cup maple syrup

  
Directions
 

Cookie

Preheat oven 350ºF

Line a baking sheet with parchment paper set aside.

In a large bowl combine flour, hazelnut meal, maple syrup, a pinch of sea salt and coconut oil. 

Roll a teaspoonful into a ball flatten slightly place on prepared baking sheet and bake for 14-16 minutes or until golden brown.

Allow to cool completely.

Filling

Microwave dark chocolate, mixing intermittently until smooth.

Add almond butter and maple syrup to dark chocolate and mix until consistency is no longer lumpy.

Spread on a cookie and create a sandwich!

Enjoy!

 

Ice Box Cookies

Ingredients
 

½ cup unsalted butter softened or 1/2 cup coconut oil 

¼ cup maple syrup

⅔ cup finely ground almond flour or all almond flour

⅔ cup brown rice flour

⅓ cup arrowroot 

¼ teaspoon sea salt

1 teaspoon vanilla  

mix-ins: 

cup of coarsely chopped dark chocolate + zest of 1 orange or ½ cup dried cherries

 zest of 2 lemons + 2–3 tablespoons poppy 

1/2 cups each coarsely chopped pistachios + dried cranberries

2/3 cups coarsely chopped dried apricots + 2–3 tablespoons fresh lemon thyme to taste

 


Directions
 

In a large mixing bowl, combine softened butter or coconut oil and maple syrup. Mix until well blended. Add almond flour, brown rice flour, arrowroot, and salt. Blend until well incorporated, about 1-2 minutes, and then mix in vanilla extract. The dough will but soft and a little tacky.Stir in optional mixings and mix until thoroughly combined. Divide the dough into two large squares of parchment paper. Shape dough into a 6  to 8-inch log. Fold one side of the parchment over the dough and tuck under the log shape. Continue to roll the dough in the parchment, until all the parchment is wrapped around and a dough is pretty evenly distributed. Twist each end of the parchment to keep tightly wrapped, like a candy wrapper. Refrigerate logs for several hours, or until completely chilled. This helps the cookies hold their shape.When ready to bake, preheat oven to 350F. Remove dough from the refrigerator, unwrap, and cut log into ¼-inch slices. Place slices about 2-inches apart onto a parchment-lined baking sheet. Bake for 10-12 minutes, or until edges are lightly browned and center is set. The cookies will be pretty light in color. Allow to fully cool before removing from pan. The cookie will crumbly if handled when they're hot. Store leftovers in an airtight container for 3-4 days in a cool place. 

 

 Peanut Butter

Ingredients
 

1 cup organic peanut butter ( I use freshly ground peanut butter )

1/4 cup monk fruit sugar or 1/3 cup coconut palm sugar

1 large organic egg 

 

 
Directions

Preheat oven 350'
 

Line a baking sheet with parchment paper.

Place all ingredients in a small bowl and mix until combined. Scoop a teaspoonful of cookie mixture on to the prepared pan and bake 12-14 minutes or until golden brown.

 

Happy Healthy Baking 

Michelle G xxo

 
 

 

 
 


Healthy Nourishing Lifestyle
11:31 am

"2" TWO-MINUTE WORKOUT


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I'm too tired, I don't have time, I have too much to do in the morning, I have too much to do at night... blah, blah, blah!


Excuses that's all they are, you want something make it happen, it's all up to YOU!
 
We all love to multitask, so while your binge-watching Stranger Things, catching up on American Horror Story, waiting for your coffee cup to fill or even brushing your teeth you can do a Two - Minute Workout....

Here are "2" Two-minute Workouts I do every day 

SUPERMAN: We all want superpowers, right?
Lie with your face down and your arms and legs extended. Keeping your torso as still as possible. At the same time raise your arms and legs to form a small curve in your body. Do this ten time, rest, and repeat!

Wall Sit:  For this easy workout all you need is a WALL! 
Slowly slide your back against the wall until your thighs are parallel to the ground ( and your body looks like an L) Make sure your knees are directly above your ankles and keep your back straight. Hold this position for sixty seconds and do as many as it takes until your finished brushing your teeth or waiting for the bus.

 I would love to know! 
What Two-Minute Workouts do you do? 

Happiness
Michelle G xxo

                      

Healthy Nourishing Lifestyle
9:02 am

Gravy 101 (gluten free)


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Let me tell you this is the lightest healthiest version of gravy ever. Must try!! It might seem like a lot of steps don't rush remember its thanks-giving and cook with love and patience. 

Gravy 101 



Ingredients

3 onions
2 garlic cloves 
3 carrots
3 celery stalks 
3 slices bacon (optional)
3 fresh bay leaves 
3 sage leaves
3 sprigs fresh rosemary
3-star anise
10 wings or drumsticks or mix them up
 extra olive oil
1/4 cup sherry or port (optional)
1/4 cup @bobsredmill gluten-free flour
10 cups boiling filtered water 

Directions
Preheat oven 350'
Peel the onions wash and scrub carrots rinse celery roughly chopped veggies and bacon, smash garlic. Put veggies, bay leaves, sage rosemary, and star anise in a high rimmed roasting pan if using bacon scatter it on top.
Break chicken wing and using a pounder or rolling pin bash chicken parts to help release flavor or in my case (I didn't get to the gym today) add them to the pan drizzle it with EVOO.
Season with sea salt and pepper toss than cook 1 1/2 hours or when everything is tender stirring occasionally.
Remove from oven and place on top of the stove on low heat using a potato masher mash all that goodness married together and let it cook until it gets a little darker about 10 minutes.  Stirring continuously sprinkle flour then add 10 cups of boiling water.
Simmer until the desired thickness. 
Remove from heat using a coarse sieve over a large bowl using the back of a spoon smash all those beautiful flavors so they come out a luscious gravy. Taste for seasoning now you can freeze this or Refrigerate it until the big day. 
The big day: When the turkey is cooked to perfection place it on a platter cover it with the double layer of foil and CLEAN dishtowel for up to 2hrs. Skim the fat off the top and put your gravy starter in with the turkey juices and bring to a boil at this time if you want to add port or sherry and boil for few minutes. Once your gravy is piping hot pour it through a sieve and transfer to your favorite gravy boat. 

Happy Thanksgiving xxo
 




Healthy Nourishing Lifestyle
10:34 am

Sriracha Spiced Almond and Chickpeas

Sriracha Spiced Almond and Chickpea are a perfect snack... Read More

Healthy Nourishing Lifestyle
10:05 am

Keeping it OFF!



IMG_7538Keeping it OFF!

Losing weight is an accomplishment in itself, keeping it off, however, is a whole other story. I have kept my weight off for 14 years and I’m living proof that you can too. I was always a big kid growing up and my nanny would say it's baby weight! But I got the baby weight off when I was about 19 - so I don’t think it was baby weight at all.

During my 20s and 30s, I watched everything I ate and exercised every day (sound familiar?). Your body has a mind of its own and it remembers when you were fat, yes, fat. I am going to use the word fat because of that what I was. I got married, cooking more and more, gaining a few pounds (you know, that “comfortable” weight) and it's so funny, it's like a magnet, in a blink of an eye, it's back.

When I got pregnant, because of my age, I was told not to exercise especially in the first-trimester but eventually, my doctor gave me the “OK” for moderate exercise. So my husband bought me a 3-wheeled bike and I was so excited, riding all over town. I was over the moon and so happy for our boy to come into this world. The day came, my boy was gorgeous, healthy and 10 pound 11 ounces so I thought wow I must've lost a lot of weight after giving birth to such a big baby (NOT!). I weighed 260 lbs when I got there and only 240lbs when I left.

After nursing, then to bottles and then to baby food in one year, I made a commitment to never again let myself get that heavy. That's what it feels like when you have a thing with food.

We go through ups and downs in life, for some of us we go up and downs in weight. If you're like me, it can be a battle or huge struggle and I choose to say it's me, my body, my amazing self and I want to treat myself that way!


You and only you are in charge of your body. You control what goes into your mouth, find what works for you, keeps you motivated, responsive and accountable.


That’s why I became a Health and Nutrition Coach! So I can teach and share what I have learned to keep my weight off for 14 years. I say all the time I am only one cookie away from 260 pounds (no joke, I can put on weight in a blink of an eye) so I don't blink! I’ve tried so many different ways to stay focused on eating healthy and clean eating and I now know what works for me. We are all individuals so what works for me might not work for you, but with my support, I help my clients find what works for them.   


Remember the 3-wheeled bike my husband got me went I was pregnant? He was afraid I would fall off a 2-wheel… well not anymore!


Tips on How To Keep the Weight Off:

Tip #1: The little voice vs. the BIG VOICE.
The little voice will say, “go ahead, you deserve it, it's ok.” The big voice says, “I’m strong and in control!” Pay attention to the BIG VOICE.
Tip #2: Night time snacking is a NO-NO (after dinner, no matter what time it is NO snacking!)

If you get the wanting-something-sweet-urge and start to hear the little voice, do something that compromises your hands - like painting your nails! This is the best thing if your nails are already painted - use clear, paint your kid's nails, paint your toenails. By the time they’re dry, the craving will be gone and it's time to go to bed.
You can always contact me for more tips and tricks. michelleg@healthcoach01.com or go to
HealthyNourishingLifestyle.com!


Happiness
Michelle G xxo




Healthy Nourishing Lifestyle
7:02 am

Root Vegetable Circle Terrain




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Years ago, I worked for Be Our Guest, a restaurant corporation, owned by Steve Hanson.


I started at two of their locations, Isabella's on Columbus and Coconut Grill on 77 and the 3rd Ave. One of their specialties was two kinds of purees: carrot and broccoli. Now we’re talking over 25 years ago, Steve knew what people liked (and the girls on the upper east and west side went crazy over these purees). So, I asked myself, why was it so tasty and filling, similar to mashed potatoes.


I wrote this recipe using bean puree, ( not everyone can eat beans)  so I gave a tried at Steve Hanson’s puree method. It does take time to assemble but it’s way worth it!  I’m obsessed with this dish, it’s just so delicious I can't stand it!

This casserole is loaded with beta-carotene, fiber, manganese, copper, Vitamins C, A, B6, B1, B2 easy to make and it's all vegan-friendly too.


RECIPE

Ingredients

6 medium-size beets ( 2 colors I used golden and red) peeled sliced thin
2 medium garnet sweet potatoes peeled and sliced thin
6 medium-size parsnips  4 peeled sliced thin,  for puree 2 peeled and cut into small cubes
6 medium carrots 4 peeled sliced thin, for puree 2 peeled and cut into small cubes
2 Tablespoons fresh rosemary chopped 
3 cloves garlic chopped 
4 tablespoon EVOO
sea salt and pepper to taste



Puree
2 peeled and cubed carrots
2 peeled and cubed parsnips
2 teaspoons fresh thyme chopped 
1/4 filtered water
2 cloves garlic 
pinch sea salt and pepper 


Directions

PREHEAT OVEN 400'

Toss carrots, parsnips chunks and garlic with a drizzle EVOO pinch sea salt and lay them on rimmed baking sheet roast for 15-20 minutes or until tender and golden brown.

Meanwhile, chop rosemary and garlic together add a pinch sea salt set aside 

When carrots and parsnips and garlic are finished add them to the bowl of food processor with fresh thyme and pulse until puree is creamy adding a little water at a time you might not have to add all of it.

Assemble Terrian

In a round casserole dish spray olive oil spray on sides spread a thin layer of puree on the bottom now place beet, sweet potato beet, parsnip, carrot go around than in the center when you were done sprinkle rosemary mixture on top drizzle a little EVOO bake for 30-45 minutes until tender golden brown and maybe a little bubbly.  

Allow to cool for a few minutes and Serve with LOVE 
I hope you love this as much as I do ...
Let me know what other veggies you would want to use?











Healthy Nourishing Lifestyle
6:46 am

All you want to know about Cupping?

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What is Cupping?



By now you’ve probably heard a thing or two about cupping, an alternative therapy that has been around for thousands of years in Chinese Medicine. Using a glass jar and heat, suction between the cup and your skin leaves large circular marks as a form of therapy, increasing the blood flow. Remember the Olympics in Rio, Michael Phelps was a walking billboard for this tension-relieving trend!

How do they do it?

Cupping involves placing a glass jar or cup, on your skin and creating a vacuum by sucking out the air. The underlying tissue is raised or sucked up partially in the cup. The purpose of this is to enhance circulation, help relieve pain from inflammation, remove heat and pull out toxins.

Due to the suction, cupping causes the skin to turn red, blue or purple; especially if there is an injury or energetic blockage under the area that was cupped. For me, it doesn't hurt and the marks go away in a few days.


 "Ouchh" Does it hurt?

It depends on the person. The experience of cupping can be like having a deep tissue massage but in a very concentrated area like the upper or lower part of your back. It's meant to relieve tension so it requires some pressure, however, it shouldn't be painful.

Okay. How does cupping help with pain?

It assists with breaking up the stagnant pain and promotes proper blood flow again to relieve pain. Similar to when you wake up and can't move your neck, that means there is a constriction of blood flow in your neck. Using cupping therapy would help by getting the blood to flow!

So is that what those big red dots mean?

The suction bruising ranges from pink to red to purple and the darker the color, the higher level of toxins and stagnation in the treated area.

Will they ever go away?

Yes, the bruising will disappear in a few days. Basically, cupping breaks the capillaries under the skin in that area but they regenerate in a matter of days and the marks fade similar to how any other type of bruise or an actual hickey would!

That's a little hard to believe, no?

Cupping has been drawing skepticism for years but so has most ancient eastern medicine. In America, we are very much accustomed to using doctors to point us in the right direction health-wise, but really, there's a time and place for both eastern and western medicines. I suffer from Sciatic Nerve Pain and I use Cupping Therapy and acupuncture to relieve pain and inflammation along with western medicine. You need to do what is right for your body!

Got it. Anything else I should know?

Cupping is most effective when used in conjunction with acupuncture, but by all means, you can do either or alone. 
 
 
 
If you have any questions about Cupping you can email me at

michelleg@healthcoach01.com

I look forward to talking with you about this amazing therapy.



Happiness
Michelle G
xxo










Healthy Nourishing Lifestyle
7:00 am

What the heck is a Buddha Bowl?

My theory? Buddha Bowl is a way to use a salad bar taking the healthiest, colorful foods you adore, and arrange them in a bowl, that is gorgeous! Read More

Healthy Nourishing Lifestyle
11:18 am


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This is definitely my new "Fav" you have to try this one!

I love this dish, it's so colorful, deep orange, golds, purples it reminds of a sunset.

I love to go out of my cooking box and try new spices and herbs. This time it is harissa. Harissa is a delicious chile pepper paste in North African and Middle Eastern homes.

This recipe varies from home to home region to region like tomato sauce some put onions some do not. 

Harissa takes time and love to prepare and a little goes a long way ...

My recipes marry the spicy harissa with the creamy avocado, the tang of tahini and to top it off the orange flavored dressing drizzled on top. 


Ingredients

2 tablespoons harissa paste with 2 tablespoons water 

1 medium cauliflower separate florets

2 red onions cut into wedges

4 carrots shaved into bands

4 avocados pitted peeled and cut into small pieces

pinch of sea salt

1/4 cup golden raisins

3/4 cup toasted almonds

Dressing

juice and zest of 1 orange

1 garlic clove smashed and chopped

pinch sea salt

1/4 cup tahini

2 tablespoons maple syrup or raw honey

2 tablespoon EVOO

Directions

Preheat oven 400' and line baking sheet with parchment paper.

Blend the dressing ingredients into a smooth creamy sauce adding water a little at a time until it is your desired consistency. I prefer a  creamy vinaigrette consistency. Store in fridge until ready to use.

Arrange cauliflower on lined baking sheet. Mix the olive oil with the harissa and pour over cauliflower, make sure it's all coated. Sprinkle with sea salt and roast with red onion wedges for 35-40 minutes. After 20 minutes toss cauliflower and onion wedges to help cooking process. Once tender remove from oven.

In a large bowl toss cauliflower red onion, carrot, avocado, raisins, and almonds. Top with sesame seeds and mint leaves and drizzle a little dressing and serve the rest on the side of course with LOVE...












Healthy Nourishing Lifestyle
7:13 am

Cauliflower Pizza Crust vs Regular Pizza Crust






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Yay or Nay for Cauliflower Pizza Crust!


Every once in awhile I want a slice of pizza!


I love the experience of eating pizza; the smell of the tomato sauce, how pizza looks, folding the slice and taking that first bite... I Think it's  the hand-to-mouth-thing, using your hands instead of utensil like a caveman. I'm not all about the cheese anymore.

That brings me to Cauliflower Pizza. I always make it myself, taking a  whole cauliflower, breaking it up, pulsing it in the food processor,  microwaving it, ringing it out and adding the toppings. It takes a little bit of time, but all good things do.


But now, you can buy pre made cauliflower crust, made with the same ingredient I use! This really excited me when I saw it at the grocery store. I tried a  few and the one I recommend is by #Cali’flour Foods. It's vegan but they're all amazing. Here's the  lowdown on the difference between Cauliflower Pizza Crust  and Regular Pizza Crust.

 
Cauliflower Pizza Crust

Serving size ½ crust

Calories  220

Total  fat  18g

Sodium  160mg

Carbohydrates 16g

Fiber  6g

Sugars  0g

Protein  6g


Regular  Pizza  Crust (Boboli)

Serving size 2 slices

Calories  380

Total Fat 6g

Sodium  700g

Carbohydrates 64g

Fiber  2g

Sugar  2g

Protein 12g


Now you're  probably saying Cauliflower Pizza has a total fat, which yes it does but it's good fat unlike saturated fat (similar to an avocado).  Cali ‘flour foods, Cauliflower Pizza is made with the same ingredients, that I use in my kitchen when I make cauliflower pizza, it’s naturally gluten free and wheat free.  

When eating Regular Pizza it stays with you after you eat it for a long time then sticks to places you don't want it to (A.K.A your tummy). So my advice, try it, you may like it but I say you'll love it!


If  you  want  to  order online head over to @califlourfoods.com


Enjoy


Happiness

Michelle G xxo

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