Tag Archives: Healthy

Longevity Stew

½ pound black eyed peas
½ cup extra virgin olive oil
1 large red onion, finely chopped
2 garlic cloves, finely chopped
1 large, firm ripe tomato, finely chopped
2 teaspoons tomato paste, diluted in ¼ cup water
2 bay leaves
Salt to taste
1 bunch wild fennel or 1 fennel bulb, finely chopped and 1 bunch dill, finely


• Rinse the black eyed peas in a colander.
• Heat half the olive oil over medium heat and cook the onion and garlic, stirring
occasionally, until soft, about 12 minutes. Add the black eyed peas and toss to
coat in the oil.
• Add the tomato, tomato paste and enough water to cover the beans by about an
inch. Add the bay leaves. Bring to a boil, reduce heat and simmer until the black
eyed peas are about half way cooked. (Check after 40 minutes, but it may take
over an hour. You don’t want stones and you don’t want mush. You can also
cook this ahead and reheat.) Season with salt. Add the wild fennel. (Note: if wild
fennel is unavailable, cook the chopped fennel bulb with the onion and garlic and
add the dill in place of the wild fennel.) Continue cooking until the black eyed
peas are tender. Remove, pour in remaining raw olive oil and serve.

Compliments of http://www.bluezones.com

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Kale Artichoke Dip

Kale Artichoke Dip


  • 2 1/2 tablespoons coconut oil
  • 1 shallot, chopped
  • 4 garlic cloves, minced
  • 5 ounces chopped kale, ribs removed
  • 1/4 cup dry white wine or 2 Tablespoon chicken broth
  • 1 cup chopped (canned) artichoke hearts
  • 1 1/4 cup unsweetened Greek yogurt
  • 1/2 cup diced water chestnuts
  • 1 green onion, thinly sliced
  • 1 lemon, zested and juiced
  • 2 teaspoons dry mustard
  • 1 1/2 teaspoons crushed red pepper flakes
  • 1 teaspoon cumin
  • 1/2 teaspoons ground ginger
  • sea salt and pepper to taste


  1. Heat coconut oil in a large sauté pan, over medium-high heat. Sauté shallots and garlic for 1 minute, then add kale and continue to sauté for 3 minutes.
  2. Add wine/chicken broth and cover for 1 minute or until kale has wilted and all the liquid has dissolved from the pan. Season with sea salt and pepper.
  3. Remove mixture from stove and transfer to a food processor. Pulse 3 to 4 times and set aside. (if you want the dip more chunky then make sure and watch between pulses to reach desired consistency)
  4. In a large mixing bowl combine the kale mixture with the remaining ingredients and stir together until the dip is well mixed. Refrigerate until ready to use.
  5. Serve with raw veggies such as celery, cucumber, carrots, and bell peppers.
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Maple Butternut Squash


1 Butternut Squash
½ teaspoon chili pepper
2-3 tablespoons of real maple syrup (Grade B)
Grated fresh ginger


  • Cube the butternut squash
  • Pre-heat oven to 350° fahrenheit.
  • Toss butternut squash in maple syrup, chili pepper and ginger.
  • Place cubed squash in a single layer on a foil lined baking sheet.
  • Bake for 20-25 minutes or until cooked through.

Courtesy of http://www.bluezones.com

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Pomegranate Vinaigrette Dressing

Mix the following well:

1 cup pomegranate juice

3 tablespoons red wine vinegar

1 tablespoon Dijon Mustard

1 tablespoon raw honey

1 tablespoon Tarragon

1 teaspoon lemon thyme


Put over greens and enjoy!

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SUGAR – Stop the Madness: End the Health (Economic) Crisis

Breaking up with sugar is one of the best things we can do to end the health epidemic that is undermining our country and the world…and will only get worse unless enough individuals take a STAND. The health crisis WILL turn into a financial/economic crisis – it’s only a matter of time. And sugar is definitely a contributing factor (if not totally responsible): most people eat more than their own body weight in sugar per year!

For those of you who know me, I am passionate about health and am on a mission!

This is about WAY more than weight loss, this is about preventing diabetes, Alzheimer’s, autism, insomnia, cancer, arthritis, auto-immune disease, obesity, and other completely preventable conditions and diseases. This is about feeling good so we can offer our best, and reach our fullest potential for ourselves and the world.

Sugar is very addictive: it’s only a few chemical molecules away from cocaine. Addiction: having a little creates a desire for more and removing it creates withdrawal symptoms.

The best thing you can do for your health is to ditch added sugars in your diet.
-High fructose corn syrup is the worst. Avoid!
-Look at labels. Added sweeteners are in so many foods that aren’t obvious: ketchup, sauces, dressings, peanut butter, yogurt, cereal, pasta sauce, baby food/formula, bread, and almost ALL processed foods (things that come in boxes or packages)
-Give up sugary drinks altogether. ONE 20oz SODA PER YEAR WILL RESULT IN 26LBS GAINED IN ONE YEAR. Drink water and tea instead (herbal tea has many health benefits!)
-Give up processed foods, which have tons of sugars (not to mention other neuro-toxins like trans/hydrogenated fats, low quality oils like corn/canola/vegetable/soy oils and high fructose corn syrup).
-Instead of sugar foods, use naturally sweet complex carbohydrates to keep the sweetness: sweet potatoes, yams, butternut squash, beans, legumes, brown rice, quinoa, and fruit. Stage them a little bit with each meal.
-Control the amount of sugar you’re getting by making or baking your own goodies. Use “gentle sweeteners” such as Grade B maple syrup, raw honey, coconut sugar, xylitol or stevia (I don’t believe in agave!). See recipes on my site.
-Consider a detox program or give up sugar for one week or longer. Know that you may have withdrawal effects for a few days up to a week (headaches, low energy, etc) because sugar is a drug.
-Consider the emotional component. Sugar is often used to fill a void (loneliness, boredom, sadness, etc). Journaling may help figure out if you are eating for reasons other than true hunger.

I promise if you give up sugar long enough, those irritating cravings will disappear (at the very least, become bearable and very manageable)!

Please post comments. What role does sugar play in your life? Have you reduced/eliminated sugar and if so what was your experience? Tips?

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Paleo Carrot Nut Muffins (Gluten-Free, Dairy Free)

Carrot Nut Muffins

These delicious muffins are some of the best gluten-free treats I’ve made (granted, my taste buds have definitely changed given no gluten and low sugar).

I made this up, adding in lots of nutrient-rich ingredients! Everyone who “sampled” them declared them delicious! They also have a lower glycemic load meaning they are low in sweetener so they won’t spike your blood sugar – definitely important!

1 1/2 C almond floor (or ground almonds)

3/4 C flaxseed meal (or ground flaxseeds)

1/2 t sea salt

1 t ground nutmeg

2 t ground cinnamon

1/2 t ground cloves

1 t ground ginger

3 T melted coconut oil or applesauce

3 organic, cage-free organic eggs

2 T grade B maple syrup

2 T vanilla extract

4-5 medium carrots, shredded

1/4 C chopped walnuts

1/4 C chopped pecans


Preheat oven to 350 degrees. In a large bowl, mix all the dry ingredients and set aside. In another bowl, mix melted coconut oil (or applesauce), eggs, maple syrup, and vanilla, then whisk until smooth. Combine dry and wet ingredients and mix well. Stir in shredded carrots and nuts. Pour batter into sprayed muffin tin (I like coconut oil spray) or line with muffin liners. Bake for 18-20 minutes, until a fork comes out clean.

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