Saturday Swap: Kale Chips

Swap Potato Chips with  Kale Chips

Trans fats are at the core of those addicting, salty, potato chips. Ditch them! Grab for a healthy upgrade with kale chips, which contain protein, fiber, vitamins A, C and K, folate and omega 3 fatty acids. The best part is, you can season them however you’d like! Use nutritional yeast for a “cheesy” flavor, or cayenne for a little punch.

>>> here are some easy kale recipes


Saturday Swap: Cauliflower Rice

SwapCauliflower Rice for White Rice

This cruciferous veggie has been linked to cancer prevention due to it’s nutrient support to 3 body systems closely related to cancer – detox system; antioxidant system; and inflammatory/anti-inflammatory system. Imbalances in any of these systems can increase the risk for cancer, but this awesome veggie supports them all!

>>> here’s an easy recipe


Saturday Swap: Anti-Anxiety Drink

Replace Soda with an Anti-Anxiety Drink

This soda – or “pop” – alternative is not only REALLY good, but it helps reduce anxiety, relaxes the body, aids in regular digestion and provides mineral support that your body craves.

anti-anxiety elixir   

  • a great magnesium product is Calm


Give it a try and let me know what you think!

Tasty Tuesday: Squash Puff


Squash Puff

Hands-on time: 20 minutes
Time-to-table: 65 minutes
Serves 6
  • 2 tablespoons butter
  • 1 small onion, chopped (about 1/2 cup)
  • 3 cups roasted winter squash
  • 2 large eggs
  • 1/4 cup half ‘n’ half – or dairy-free milk
  • 3 tablespoons flour – I prefer gluten-free
  • 1 teaspoon baking powder
  • 1 teaspoon kosher salt
  • 1/4 teaspoon pepper
  • 1/4 cup hulled pumpkin seeds (pepitas)

Preheat the oven to 375F.

Melt the butter in a small skillet over medium heat. Add the onion and slowly soften, about 10 minutes.

Meanwhile, mash the squash with an electric mixer in a large bowl. Add the eggs one at a time, beating for a minute or so after each addition. Add the onion and remaining ingredients (except the pumpkin seeds) and combine well. Turn the mixture into a well-greased pie plate or quiche pan. Add the pumpkin seeds to the hot, still buttery skillet and toast for 2 – 3 minutes. Smooth the squash mixture and sprinkle pumpkin seeds over top.

Bake for 45 minutes or until a knife inserted in the middle comes out clean.

(Note: Plan on an hour in the oven if the squash has been assembled in advance and is cold from the refrigerator.)

Tasty Tuesday: Lemon Bliss Balls

Lemon Bliss balls

lemon bliss balls

  • 1 cup raw cashews
  • 1 cup desiccated coconut
  • Zest of one large lemon*
  • 1/2 teaspoon concentrated natural vanilla extract
  • Pinch of salt
  • 2 tablespoon maple syrup
  • Extra desiccated coconut for rolling in

* Double the lemon if you like a bit more tang.


  1. Place the ingredients into your processor in the order listed above and pulse at high speed until the mixture is smooth and the nuts and coconut have broken down. Using your hands shape the mixture into balls.
  2. Roll in coconut and place in the fridge to firm up a little. Eat and enjoy!!!

Note – Try not to over blend the mixture if you are using a high-powered processor or you may end up with a butter as opposed to a mix you can roll into balls.