About Me

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I homeschool and have a health ministry for friends, family, and health lovers world-wide. I'm totally into all-natural and avoid chemicals, food additives, etc. even in my cosmetics. I am working toward eating Vegan, Organic, and raw as much as possible (my family too). I'm married, and have two small kids and two grown step kids. Optimal Health - God's Way ".....and the fruit thereof shall be for meat (FOOD), and the leaf for MEDICINE." Ezekiel 47:12 KJV

Friday, February 27, 2015

Banana Protein Muffins recipe (vegan and dairy, gluten, egg, soy and refined sugar free)

These are super yummy with chocolate chips!

My oldest daughter loves it with organic chocolate protein powder. You can also use vanilla protein powder and add just a little organic cocoa if you like. I'm doing it that way next time because it's too chocolatey for me otherwise.


Banana Protein Muffins
makes 6 low fat, high protein banana muffins that can be gluten free and/or vegan.
1/2 cup quinoa flakes or rolled oats* (or extra 1/2C flour)
1/4 cup gluten free flour/gluten free pancake mix/plain flour/whole wheat flour
3/4 cup protein powder
1/2 tsp salt 
1 tbsp baking powder
2 medium/large bananas, mashed (just under 1 cup
2 tsp vanilla extract
1/2C + 2 tbsp milk of your choice
~1/4-1/2 cup sugar (depending on your tastes)
Optional: 1/4-1/2 cup chocolate chips

Preheat oven to 180°C/355°F.
Prepare a texas sized muffin tin (or ~10 regular sized muffins) or grease and line an 8x8 baking pan.
In a bowl combine the first 5 dry ingredients.
To dry ingredients, add in mashed banana, vanilla, milk and sugar and mix until combined. 
If using, stir in chocolate chips and spoon out mixture into muffin cups or prepared pan.
Bake for 15-20 minutes for muffins/20-25 minutes for bars or until set and the edges start to pull in from the sides.
Allow to cool before slicing, eating, storing in the fridge or freezing.

Quinoa Flakes/Rolled Oats/Flour I've used all substitutions - I prefer the quinoa flakes for the extra protein while still keeping the muffins soft and moist. If you use oats, the texture is a little coarser but you can easily grind them for a softer texture. If you don't have either, use an extra half cup of flour!
Peanut Flour/Protein Powder I use peanut flour as I can't have protein powders and I love the taste of it. I've had a friends try these with both flavoured and unflavoured protein powders and both worked perfectly (though vanilla protein powder was said to be a winner!). Using a flavoured protein powder will make it sweeter, so you may want to use less sugar. 
Baking Powder 1 tbsp seems like a lot but it makes these protein muffins deliciously soft and fluffy.


Saturday, February 21, 2015

Cheesy Spaghetti Squash Casserole recipe (gluten, egg, soy, and sugar free)

I used my own coconut milk yogurt (recipe on this blog site).

I cooked the spaghetti squash and shredded it a day ahead of time, which made this simpler. I cooked it by putting it in the slow cooker with 2 cups of water on low for 6 hours. I cut a few holes on the squash with a sharp knife before closing the lid. It was so easy to cut and shred.


Green Smoothie Fat-Burner Creamy Citrus recipe (Green Thickie)

This tastes fabulous! The recipe and my changes are at the bottom of the post. My version is simpler and has less carbs/sugar.
This is from www.greenthickies.com:
This smoothie contains 483 calories which is a substantial filling breakfast that should keep you going all morning.
Creamy Citrus Fat Burner Weight Loss Smoothie NutritionWeight Loss Ingredients to Boost Your Metabolism
weight loss smoothieI have carefully selected all the ingredients in this weight loss smoothie to help you burn fat, speed up your metabolism, reduce your cravings and fill you up.  This smoothie contains the following healthy ingredients:
Avocado: Avocados are loaded with healthy Omega 9 fatty acids, speed up the conversion of fat into energy and boost the rate of metabolism.
Coconut: Coconut is rich with medium chain triglycerides which increase the liver’s rate of metabolism by up to 30 percent.
Coconut  also helps keep you full so you’re less likely to overeat unhealthy food. Coconut oil also improves the functioning of the thyroid gland.
Lemons: Lemons are excellent liver detoxifiers, and alkalize our body. They may seem acidic based on taste but in the process of being metabolized by the body, they actually alkalize our bodily fluids and tissues.
Maintaining the health of the liver is also essential so that the body can digest and burn fat, since the liver is one of the organs responsible for these functions.
Grapefruit: Many studies show that grapefruit is an excellent weight loss food. In one study at Johns Hopkins University, women who eat grapefruit daily shed almost 20 pounds on average in only 13 weeks, without changing anything else in their diet or lifestyle.
I don’t usually enjoy grapefruit but it’s so subtle in this smoothie and adds a delicious tang.
For those who don’t want to add grapefruit into your smoothie, you can get all the benefits from grapefruit without the taste by adding grapefruit powder.  I actually added both grapefruit and grapefruit powder to my smoothie for extra benefits.  You can get grapefruit powder and read about some amazing health benefits here.
Some people taking certain medications can’t eat grapefruit so please check your medication and you can substitute the grapefruit for orange in this recipe.
Green Tea: Green tea is amazing for fat busting. EGCG increases the rate at which fat is burned in your body.  Research at Tufts University indicates that EGCG in green tea, activate fat-burning genes in the abdomen to speed weight loss by 77 percent.
Green Tea also keeps energy stable by balancing blood sugar levels. EGCG improves insulin use in the body to prevent blood sugar spikes and crashes that can result in fatigue, irritability, and cravings for unhealthy foods.
Leafy Greens: Leafy greens are very high in fiber, which can help make you feel full  for longer, as well as improving your digestion.  They are very low in calories and carbohydrates, and can be eaten in large amounts during almost any kind of diet.
Leafy greens also have a low glycemic index, which means that they hardly effect blood sugar levels and can even help lower the effects of other foods when they are eaten together. This effect allows you to avoid blood sugar crashes as well as preventing diabetes, improving the chances of sticking to your diet and losing more weight. So although the greens are optional in this smoothie, they are highly recommended.
Oats: Oats are loaded with fiber that decreases your appetite by making you feel full so you can go for long periods of time without eating while keeping your energy levels high.
The addition of oats to this smoothie makes it a complete meal replacement smoothie.  If you leave out the oats, you are more likely to get hungry and need something else to eat.

What to eat for lunch and dinner to lose weight

Replacing your breakfast is a great start to improving your health and constistently losing weight, but for many people this isn’t enough.  I know you’re probably wondering what to eat for the rest of your meals?  For that reason I have created a FREE 12 week e-course to help you lose weight and get healthy.  The e-course will get you started with green smoothies and provides you with 3 FREE diet plans you can follow to lose weight. Get the FREE e-course now.
Can’t wait that long?  I have you covered too.  Get Green Thickie’s 7 Day Diet Plan for weight loss and improved health for a full meal plan to help you lose weight.
This Creamy Citrus Fat Burner is a Weight Loss Smoothie designed to melt that fat before you know it.
Creamy Citrus Fat Burner Smoothie: Green Thickie’s Weight Loss Smoothie
Rating: 5
Preparation Time: 4 minutes
Number of servings: 2
Creamy Citrus Fat Burner Smoothie: Green Thickie’s Weight Loss Smoothie
Melt away fat, rev your metabolism and reduce your sugar cravings with this Creamy Citrus Weight Loss Smoothie.
2 Cups of Cooled Green Tea (I used Green Tea with Lemon Like this)
½ Can Coconut Milk (Like this)
¼ Cup Dates (or use your own healthy sweetener to taste)
½ Avocado (Peeled and cored)
½ Grapefruit (Any type, but I used red) or 1-2 Oranges
Juice of 1 Lemon
1 Cup Spinach, tightly packed or 2 cups loosely packed (or any other mild greens)

Blend the ingredients in the following order:

1. Blend the dry ingredients and liquid first for a short time
2. Blend the greens next for a short time (if using)
3. Blend the fruit and the rest of the ingredients until smooth (or as smooth as your blender will allow. High speed blenders may need 2 minutes for a Green Thickie, less powerful blenders may need a lot more, sometimes 5-10 minutes)

More tips:

Blending this way allows the dry ingredients to be blended for longest, it means the greens will fit in your blender and your fruit gets less blending so it doesn’t become too hot.

Add more water if required to thin it out.

Substitute any of the ingredients for whatever you already have.
If your smoothie is too warm, you can cool it down in the fridge or freeze some of your ingredients before blending. You can also replace half of the liquids with ice. Add the ice at the end. It is better to add frozen ingredients at the end to cool the smoothie down.
How much should I drink to replace a meal?
- Only use a meal replacement if you’ve added the oats/quinoa.
- This Green Thickie serves 2 so you should DRINK HALF OF THIS RECIPE. But if you have higher calorie requirements you may need to drink more.
Suitable for Special Diets:
Gluten free (Use GF Oats or Quinoa)
Raw (Use raw oats/quinoa)
Vegetarianvegandairy freeegg freerefined sugar freewheat freesoya free (don’t use soya milk or tofu),
Salt free (don't add salt)
Nut free (replace nuts with sunflower or pumpkin seeds. This doesn't include coconuts)
More information about making the perfect Green Thickie
If you are new to Green Thickies and have more questions about making the perfect green thickie, please read this guide onHow to make a Green Thickie
Here are the changes I made:
Instead of brewing green tea, I used 2 servings of eXfuze GreenZilla for the whole blender since it contains green tea, and it can help to control appetite and burn fat. Besides, it makes the smoothie soooo delicious and adds tons more nutrients and more natural sweetness to it. I use GreenZilla in all my smoothies, except for the savory one. I add the GreenZilla to two cups of water to equal the amount listed above for green tea.
Instead of dates to sweeten, I add 1 scoop of Vitamin Shoppe Organic Stevia Extract. Dates are way too high in carbs/sugar. That means my smoothie has 48 carbs instead of 56 and 5 sugars instead of 10. Yay! Stevia adds zero calories, fat, carbs, etc.
Instead of the essential oil brand she recommends I'm using Aura Cacia organic brand, which is way cheaper. I don't add it in though until I'm actually going to drink the smoothie. I don't like how it tastes when it's been sitting in the fridge overnight. But when you add it just before drinking, wow it's good!
I use 2 cups instead of 1 cup of tightly packed organic 50/50 Mix or all organic spinach.
I use 2 TBS organic lemon juice, which equals juice of one lemon. I keep fresh squeezed organic lemon cubes in my freezer. Each cube equals about 1 TBS.
As my filler, I use 1 cup organic old-fashion rolled oats. It's best if you soak the grains overnight before putting them in the smoothie or make the smoothie with them in and let it sit in the fridge overnight. If you don't want to use this as a meal, you can eliminate the grains. It tastes great alone.
The weight loss key to this smoothie is the green tea, lemon, grapefruit, and grapefruit oil.
P.S. Using my Blendtec mixer made this really easy. Vitamix would work well too. A regular blender would take a bit longer but ok.


Colorful Kale & Barley Salad with Sweet Onion Lemon Dressing recipe (vegan and dairy, gluten, egg, soy, and refined sugar free)

Great salad! I just made this last night for the first time.

I made the barley in my rice cooker so that saved me a lot of prep time. I did not heavy any thyme so I used a little bit of coriander powder. I did not have vegetable broth so used 1 cup chicken broth and 1 1/2 cups water instead.

I only had roasted pistachios so I used those instead of raw.

I used organic coconut palm sugar instead of cane sugar.

I added extra salt, pepper, and lemon juice.

Instead of slicing the red pepper, I chopped it in my Vidalia Chop Wizard. If you don't have a way to ribbon cut the carrot, just use a mandolin to shred it.

I recommend rubbing the kale with salt before you start preparing the other ingredients so that it starts to soften and becomes less bitter. When I added the dressing to the kale I just tossed it with salad tongs instead of rubbing it with my hands.


Vegan, Gluten-Free Pancake / Waffle recipe (gluten, dairy, egg, soy, and refined sugar free)

It has been a huge challenge finding a recipe that my kids like and that works without sticking to the waffle maker or pan. I came up with this one after trying bunches of others.

I really would love to get almond and/or coconut flour to work because they are low carb and grain free, but that has yet to happen. They stick to the waffle maker and are impossible to flip in a pan without falling apart. You can try using some in this recipe along with the other flours and see if it works for you. Let me know if it does!

1 cup Wholesome Chow Organic Gluten Free All-Purpose Baking Mix (it's vegan and sugar free, yay!)
1 cup organic gluten free flour (sorghum, quinoa, millet, or combo)
2 TBS organic coconut palm sugar
2 tsp baking powder
1/2 tsp sea salt
1 cup unsweetened almond milk (vanilla or original)
1/2 cup canned organic coconut milk
2 tsp organic apple cider vinegar
2 tsp organic vanilla extract
2 TBS organic Grapeseed oil
1 TBS organic agave or maple syrup (optional)


Blend the milks and apple cider vinegar and let sit for 5 minutes.

Preheat waffle maker or griddle.

Blend all dry ingredients together with a wooden spoon or whisk.
Whisk together all wet ingredients.
Blend wet ingredients into dry ingredients.
Spray heated waffle maker or griddle with organic coconut non-stick cooking spray.

This works easily in a waffle maker set just above medium heat. Makes 4 large waffles or 5 medium size.

Pancakes will take about 3 minutes on each side. I suggest using a large griddle or plan to spend a lot of time at the stove.

To save time when cooking these, pre-mix the dry ingredients and store them in an airtight container so that you only have to add the wet ingredients while the waffle iron is preheating.

Thursday, February 19, 2015

Veggetti Cucumber salad recipe (raw / vegan and dairy, gluten, egg, soy, and refined sugar free)

This is a healthier variation of the recipe in the Veggetti Gourmet Recipe Guide.  I used apple cider vinegar and coconut palm sugar instead of using white vinegar and white sugar as in their recipe.

I made 1/2 the recipe tonight just to try it. My cucumbers were not very big so I ended up with lots of marinade. Tasted good though!

4 cucumbers
1 small white onion, chopped fine
1/2 cup apple cider vinegar
1/2 cup water
1/2 cup organic coconut palm sugar
1 TBS dried dill

Use the Veggetti to spiral cut the cucumbers on the thick side. Toss together cucumbers and onions in a large bowl.

Combine the vinegar, water, and sugar in a saucepan over medium heat. Bring to a boil and pour over the cucumber and onion. Stir in dill, cover, and refrigerate until cold.

Allow the cucumbers to marinate at least 1 hour.

Monday, February 9, 2015

Vegan Creamy Cole Slaw recipe: Bobby Flay style (gluten, dairy, egg, soy, and refined sugar free)

Wow! Best cole slaw ever!

I used vegan mayo (1/2 cup not 3/4) and vegan sour cream.
For the vinegar I used organic apple cider vinegar instead of white.
For the sugar I used organic coconut palm sugar.
I did not have onions or celery salt on hand so I used onion powder and omitted the celery salt.


Saturday, February 7, 2015

Sweet Sesame-Lime Cabbage Salad recipe (gluten, dairy, egg, soy, and refined sugar free)

Just made this for the first time. Loved it!

I used Culantro instead of Cilantro. I didn't have any shallots on hand so I omitted those, and it was still fine.

Note from website:

What I especially love about shredded cabbage salads, is how well they hold up after being tossed with dressing. This salad makes the perfect packed lunch for school or work, and will actually get better as it marinates! If you make a large batch over the weekend, you’ll have a prepared salad ready to grab for the next few days!
— Sweet Sesame-Lime Cabbage Salad
serves 2-4
Adapted from Ani Phyo
For the salad:
12 oz. shredded cabbage
1 cup shredded carrots
1/4 red onion, thinly sliced
2 tablespoons fresh chives, chopped
large handful of fresh cilantro, chopped
For the dressing:
1/4 cup fresh lime juice
2 tablespoons diced shallot
2 tablespoons raw honey, or to taste
1 teaspoon raw apple cider vinegar
1/4 teaspoon ground ginger
1/4 teaspoon sea salt
1/2 teaspoon of toasted sesame oil, or to taste
Combine all of the dressing ingredients into a high-speed blender and blend until completely smooth. Adjust flavors to taste. (I only used 1/2 teaspoon sesame oil in my dressing, but feel free to increase the amount for a stronger sesame flavor. A little goes a long way!)
Combine the salad ingredients in a large bowl, and toss well with the prepared dressing. (I like to shake it together in a sealed glass tupperware.) Allow to marinate for at least 30 minutes in the fridge before serving.

Sunday, February 1, 2015

Fresh Veggie Wraps recipe (dairy, gluten, egg, soy, and sugar free)

This was so simple and a hit with my hubby and my 13 year old.

To keep it vegan use vegan mayonnaise (Vegenaise has a soy-free version now) and Daiya Cheese Shreds (I prefer cheddar over mozzarella flavor).

To keep it gluten-free use corn tortillas or other gluten free tortilla.

I used a fresh garlic clove minced instead of garlic powder and green onions instead of onion powder. I also prefer red pepper over green.


Mexican Black Bean Spaghetti recipe (gluten, dairy, egg, soy, and sugar free)

I just recently heard of black bean spaghettie. I'm so excited to find such an amazingly high protein vegan product at 25 grams of protein per 2 oz serving! This will be a new regular. I buy it online, here (http://www.vitacost.com/Referee?wlsrc=rsReferral&ReferralCode=90197996). If you set up a customer account using that code, you get $10 off your first order. You might also find it at health food stores.

I used Culantro instead of Cilantro because I like it much better. I also used vegan sour cream. I did not use JalapeƱo peppers. For the cheese you can use Daiya Cheddar Shreds to keep it vegan. You can also omit the butter to keep it vegan or use clarified butter or olive oil.

I also use crushed fresh garlic instead of garlic salt and raw organic corn when available instead of cooked (if raw not available, I use Westbrae organic canned corn in a BPA free can). For the hot sauce I use salsa verde (Tomatillos). I also add chopped red pepper to the dish, sea salt, and black pepper.


  • Sea salt
  • 2 ounces black bean spaghetti
  • 1/2 cup cooked corn
  • 1/2 tablespoon butter
  • 1/2 fresh lime, cut into wedges
  • 1/4 cup fresh cilantro, plus more for garnish
  • Garlic salt (optional)
  • 1 tablespoon shredded cheddar cheese
  • 2 thin slices avocado
  • 1 plum tomato, diced
  • 1/3 jalapeno pepper, chopped
  • 2 tablespoons plain 2% Greek yogurt (or sour cream)
  • 1 tablespoon chopped green onions
  • Hot sauce or cayenne pepper, to taste (optional)


  1. Add 1 pinch sea salt to 4 cups water and bring to a boil. Add pasta and reduce heat to low. Let simmer about 8 minutes or until cooked to desired.
  2. Combine corn, butter, 1 wedge of lime juice, cilantro, and garlic salt to taste, if desired.
  3. Drain pasta and top with cheddar. Add avocado, corn mixture, tomatoes, and jalapeno. Add 1 more squeeze lime juice and top with Greek yogurt, green onions, hot sauce, and extra cilantro, if desired.


  • Recipe provided by Jennifer Salzano-Sites of The 3volution of j3nn

Nutrition Information

Per serving: 409 kcal cal., 14 g fat (7 g sat. fat), 44 g carb., 18 g fiber, 33 g pro., 241 mg calcium, 7 mg iron. Percent Daily Values are based on a 2,000 calorie diet