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Healthy JOYful Meals Series - Coconut Flour Chocolate Chip Whole Food Holiday Cookie

 Almond Flour Cinnamon Spice whole-food, no-processed-ingredient holiday cookie recipes.

Make them natural, unprocessed ingredients and packed with festive flavors. These cookies are gluten-free, refined-sugar-free, and great for a healthier holiday treat!

---

Coconut Flour Chocolate Chip Cookies

These soft, chewy cookies are made with coconut flour, which is naturally gluten-free, and sweetened with ripe bananas and a touch of maple syrup. The chocolate chips are a perfect holiday indulgence!

Ingredients:

• 1/2 cup coconut flour
• 1/4 tsp baking soda
• 1/4 tsp sea salt
• 2 ripe bananas (mashed)
• 1/4 cup maple syrup
• 1/4 cup melted coconut oil
• 1 tsp vanilla extract
• 1/2 cup dark chocolate chips (make sure they’re dairy-free and sugar-free, or use chopped dark chocolate)
• 1/4 cup unsweetened shredded coconut (optional, for extra texture)

Instructions:

1. Preheat the oven: Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. Mix dry ingredients: In a small bowl, combine coconut flour, baking soda, and sea salt.
3. Mix wet ingredients: In a large bowl, mash the ripe bananas. Add maple syrup, melted coconut oil, and vanilla extract, then mix well.
4. Combine the dough: Add the dry ingredients to the wet ingredients and stir until well combined. If the dough is too thick, add a tablespoon of almond milk or coconut milk to loosen it up.
5. Add chocolate chips: Fold in the chocolate chips and shredded coconut, if using.
6. Shape the cookies: Scoop tablespoon-sized portions of dough onto the baking sheet and flatten slightly with your fingers.
7. Bake: Bake for 8-10 minutes, or until the cookies are golden brown and firm to the touch.
8. Cool and serve: Let the cookies cool on the baking sheet for 5 minutes before transferring to a wire rack to cool completely.
   

   Tips:

   • Sweeteners: These recipes are sweetened with natural alternatives like honey, maple syrup, and ripe bananas, which are minimally processed. You can substitute with other whole sweeteners if needed, such as coconut sugar or date paste.
   • Flavor variations: You can easily swap in different spices (like cardamom or allspice) depending on your flavor preferences.
   • Storage: Store your cookies in an airtight container at room temperature for up to a week, or freeze them for longer storage.
   • Decorating: If you want to decorate the cookies (like for gingerbread), use naturally-sweetened icing or just dust them with a little cinnamon or powdered stevia for a simple touch.
   • Option: Smash a candy cane and sprinkle over the top while still warm.

   These whole-food holiday cookie recipes are perfect for satisfying your sweet tooth without using refined ingredients, and they bring that warm, cozy holiday vibe to your kitchen! Enjoy baking.
   
   
   Renay
   xo

Healthy JOYful Meals Series - Chewy Almond Flour Cinnamon Spice Whole Food Holiday Cookie

 Almond Flour Cinnamon Spice whole-food, no-processed-ingredient holiday cookie recipes.
Make them natural, unprocessed ingredients and packed with festive flavors. These cookies are gluten-free, refined-sugar-free, and great for a healthier holiday treat!

---

1. Almond Flour Cinnamon Spice Cookies

These soft, chewy cookies are made with almond flour, which gives them a light texture and a nutty flavor. They’re sweetened with raw honey, and the cinnamon and ginger bring the warmth of the holidays.

Ingredients:

• 2 cups almond flour
• 1/4 cup coconut flour
• 1/2 tsp baking soda
• 1 tsp ground cinnamon
• 1/2 tsp ground ginger
• 1/4 tsp ground nutmeg
• 1/4 tsp sea salt
• 1/4 cup raw honey or maple syrup
• 1/4 cup coconut oil (melted)
• 1 large egg
• 1 tsp vanilla extract
• 1/4 cup chopped walnuts or pecans (optional, for crunch)

Instructions:

1. Preheat the oven: Set your oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. Mix dry ingredients: In a large bowl, combine the almond flour, coconut flour, baking soda, cinnamon, ginger, nutmeg, and sea salt. Stir well.
3. Mix wet ingredients: In a separate bowl, whisk together the honey (or maple syrup), melted coconut oil, egg, and vanilla extract.
4. Combine: Add the wet ingredients to the dry ingredients and stir until a dough forms. If the dough feels too sticky, refrigerate it for about 10-15 minutes to firm up.
5. Shape the dough: Roll the dough into small balls (about 1 tablespoon each) and flatten them gently with your fingers or a fork. You can also press a few chopped nuts into the tops of the cookies.
6. Bake: Place the cookies on the prepared baking sheet and bake for 8-10 minutes or until the edges are golden brown.
7. Cool and serve: Let the cookies cool on the baking sheet for 5 minutes before transferring to a wire rack to cool completely.
   
   

   Tips:

   • Sweeteners: These recipes are sweetened with natural alternatives like honey, maple syrup, and ripe bananas, which are minimally processed. You can substitute with other whole sweeteners if needed, such as coconut sugar or date paste.
   • Flavor variations: You can easily swap in different spices (like cardamom or allspice) depending on your flavor preferences.
   • Storage: Store your cookies in an airtight container at room temperature for up to a week, or freeze them for longer storage.
   • Decorating: If you want to decorate the cookies (like for gingerbread), use naturally-sweetened icing or just dust them with a little cinnamon or powdered stevia for a simple touch.
   • Option: Smash a candy cane and sprinkle over the top while still warm.
     
     
   Renay
   xo
   
   
   

Women in History - Debra Haaland

Debra Haaland

Debra Haaland, born in Arizona, is a member of the Laguna Pueblo tribe. Ms. Haaland was raised in a military family with a mother in the U.S. Navy and a father in the U.S. Marine Corps, she moved frequently before settling in New Mexico, where she graduated high school.

     She attended the University of New Mexico, where she studied under future U.S. Poet Laureate Joy Harjo. After graduation, Debra became a single mother and launched her own salsa company to support her family. She later earned her law degree in 2006.

     In 2018, Haaland made history by being elected to the U.S. House of Representatives. At her swearing-in ceremony, she wore traditional Laguna Pueblo attire, symbolizing her heritage. 

     

     In 2020, she was appointed by President Biden as Secretary of the Interior, becoming the first Native American cabinet secretary in U.S. history. She again wore her tribe’s traditional clothing for her swearing-in, continuing to represent her community on a national stage.

Renay

xo

Healthy JOYful Meals Series - Warm Chocolate Coconut Milk

Warm Chocolate Coconut Milk
Ever actually purchased a young coconut?
Go for it, and see the magic that is inside one of those beauties!

This rich, sweet, creamy drink makes a nice warm treat for the holidays! Alternatively you can use coconut milk and the fruit of a coconut.








Ingredients
1 young coconut
1 tsp agave nectar
2 cups of ice
1/4 cup of raw Cacao chips or dark chocolate chips



Open top of the coconut with a knife so that the juice can pour out and you can use a spoon to scoop out the coconut meat. Be careful and look up YouTube videos if this is your first time opening one.
Add both juice and meat into the blender with the cacao or dark chocolate chips, nectar and ice into the blender and blend.

You will need to blend this mix for a long time, as the chips will take it’s time breaking down.
Once done warm slightly in a pot on your stove top then pour into a cup and enjoy.

Top it off with whip cream and nutmeg and enJOY!

Don't get addicted to this most excellent drink, and you should know that it is a stimulate, with the natural caffeine from the cacao, beware serving this to the kids. You'll never want to stop off at your favorite coffee spot for another iced mocha!
Makes approximately 2 coconut chocolate drinks

Watch this video on how to open a young coconut

Renay

xo

www.PractitionerRen.com

The Food - Raw Almond Yummy Humus

Raw Almond Yummy Humus

One of my favorites for snacking with pita chips, tortilla chips or low carb tortilla chips. 

Soak overnight 1 cups of almonds (raw not roasted).
Drain and mash or place in food processor to mash them up.
Add 1/2 C of tahini and 2 medium sized garlic cloves, chopped up.
Add the juice from 2 large organic lemons and a few dashes of sea salt.
Mix in 1 TBLS of fresh parsley and basil.

If you like it spicy add in a few shakes of hot red pepper.

Renay

xo

Healthy JOYful Meals Series - Chocolate Dipped Pineapple with Sea Salt

Chocolate Dipped Pineapple
with Sea Salt

So what's for dessert?
Sugary pies, cakes, candy? 

Maybe this year we try something different.

Something that contains the natural enzymes to break itself down and won't cause serious weight gain after the holidays, oh yes, Chocolate Dipped Pineapple.

You can use pineapple or strawberries or any other fruit you love that is grown local to you and is in season (preferably organic). 

To make about 24 Pieces use 1/2 a pineapple, peeled, cored and cut into 24 chunks. I have always encouraged dark organic chocolate, and you can get it from Trader Joe's or Whole Foods. You will also need some chunky sea salt.

Use skewers to hold the chunks of pineapple and arrange them on a parchment paper-lined baking sheet. Heat your chocolate, stirring constantly until it is just melted and dip your pineapple skewers in. Pat the fruit dry with a paper towel before dipping into your melted chocolate covering just half way. Transfer them to the baking sheet and lightly sprinkle with sea salt.

Save some time by setting this up fondue style and let your friends and family make their own!

You will come in at about 60 calories per serve, measure that up against a piece of pie :)

Enjoy!

Renay

xo

Healthy JOYful Meals Series - Delicious Sweet Potatoes

Steamed Sweet Potatoes

You can actually grill, bake, use your turbo oven, boil or steam sweet potatoes. The end goal is to get the insides nicely soft and cooked.

However you end up accomplishing that, scoop out the middle but be careful because these gems will be HOT.

Add your beautiful mush into a baking pan and sprinkle the top with Stevia in the Raw and Nutmeg. Options for the nutmeg include Pumpkin Spice or Cinnamon. If you like add a little sea salt to this mix as well.

Bake for 20 minutes and presto you have a great side dish that has zero added sugar and is not processed or extremely heavy in calories like mac n' cheese.

Options for sweet potatoes are any kind of winter squash.
Try something new like those crazy looking squashes in the store you would of never thought about purchasing, yes those. Try some, they are all sweet, delicious, fun and easy to cook with.

Sweet potatoes offer numerous health benefits for women, including:

• Fertility Support
  Rich in vitamin A and iron, sweet potatoes can help support fertility. A deficiency in vitamin A has been linked to infertility, so including sweet potatoes in your diet may help optimize reproductive health.

• Hormone Balance
  The beta-carotene and other essential nutrients in sweet potatoes play a key role in supporting hormone health, helping to maintain a healthy hormonal balance.

• Gut Health
  With their high fiber content, sweet potatoes aid digestion and promote overall gut health. They also contain antioxidants that encourage the growth of beneficial gut bacteria.

• Cancer Prevention
  Packed with phytochemicals and antioxidants, sweet potatoes can help reduce the risk of certain cancers by fighting oxidative stress and inflammation.

• Eye Health
  The polyphenols and anthocyanins in sweet potatoes are powerful compounds that protect and support eye health, reducing the risk of vision problems.

• Boosting Immunity
  Vitamin A in sweet potatoes plays a crucial role in strengthening the immune system, helping your body fend off infections.

• Menopausal Support
  Sweet potatoes may help alleviate common menopausal symptoms, including hot flashes, mood swings, and vaginal dryness, thanks to their hormone-balancing nutrients.

In addition to these benefits, sweet potatoes have more fiber and potassium than white potatoes and are lower in calories. Plus, the skin is packed with extra nutrients, so you can enjoy it along with the flesh for added health benefits.

EnJOY,

Renay

xo

Lifestyle - Words-Synergy

 

Healthy JOYful Meals Series - Low-Carb Dark Chocolate Bark

 

Here's a simple and delicious
Low-Carb Dark Chocolate Bark recipe that's perfect for the holidays. It's rich, indulgent, and easy to make for the holiday season.

Low-Carb Dark Chocolate Bark Recipe

Ingredients:

• 8 oz (about 1 cup) of sugar-free dark chocolate (at least 85% cocoa or use a sugar-free chocolate of your choice)
• 1/4 cup of unsweetened chopped nuts (such as almonds, pecans, walnuts, or hazelnuts)
• 1/4 cup of unsweetened shredded coconut (optional, for added texture and flavor)
• 1/4 cup of sugar-free dried cranberries (optional, for a festive touch, but make sure they're unsweetened)
• 1 tsp of vanilla extract (optional, for flavor)
• A pinch of sea salt (for a contrast in flavor)
• A sprinkle of cinnamon or nutmeg (optional, for a holiday spice twist)

Instructions:

1. Prepare a baking sheet: Line a baking sheet with parchment paper or a silicone baking mat. This will make it easier to remove the bark once it's set.

2. Melt the chocolate:

   • Break the sugar-free dark chocolate into pieces and place it in a heatproof bowl.
   • Melt the chocolate either in a microwave (heat in 20-second intervals, stirring in between) or use a double boiler on the stove, stirring frequently until smooth.

3. Add flavoring (optional): Once the chocolate is melted, you can stir in the vanilla extract, cinnamon, or nutmeg if you're using them.

4. Pour and spread: Pour the melted chocolate onto the prepared baking sheet, spreading it into an even layer with a spatula. You can make it as thick or thin as you prefer, but aim for about 1/4 inch thick.

5. Top the chocolate: Sprinkle the chopped nuts, shredded coconut, and dried cranberries (if using) evenly over the melted chocolate. Lightly press them into the chocolate with your spatula or fingers to help them stick.

6. Add a pinch of sea salt: If desired, sprinkle a pinch of sea salt over the top to enhance the chocolate’s richness.

7. Chill: Place the baking sheet in the refrigerator or freezer for about 30-60 minutes, or until the chocolate is fully set and hardened.

8. Break into pieces: Once the bark is hardened, break it into pieces or shards. Store the chocolate bark in an airtight container in the fridge for up to two weeks.

Tips:

• Chocolate options: If you prefer a sweeter bark, you can use a sugar-free chocolate with a lower cocoa content (70-85%) or add a bit of a sugar substitute (like stevia or erythritol) to your chocolate.
• Customization: Feel free to swap out or add other mix-ins like pumpkin seeds, chia seeds, or sugar-free toffee bits for extra flavor.
• For extra crunch: Toast your nuts lightly in a dry pan for 5 minutes before adding them to the bark for a deeper flavor.

This treat is not only low in carbs but also packed with healthy fats from the chocolate and nuts. It makes a great gift or a snack to enjoy during the holiday season!

Renay

xo

10 Turkey Leftover Options Gobble Gobble on the Blog

Many of us are in the same situation right now when it comes to leftovers.
Freeze some, give some away, and of course use some for leftovers, may none of our goodness and love we put in this holiday food go to waste, I do declare!

Here are 10 creative and delicious ways to use leftover turkey.

Turkey & Cranberry Sandwich
Ingredients:

• Leftover turkey, sliced
• Cranberry sauce
• Fresh lettuce or rocket
• Whole wheat bread or rolls
• Mayo or mustard (optional)
  
• Fresh basil (optional)

Instructions:

1. Layer sliced turkey, cranberry sauce, and lettuce on bread.
2. Add mayo or mustard if desired.
3. Serve as a quick and festive sandwich!
   
   

Turkey Soup
Ingredients:

• Leftover turkey, shredded
• 4 cups chicken or vegetable broth
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, chopped
• 1 cup frozen peas
• Salt, pepper, and herbs (thyme, rosemary)

Instructions:

1. In a large pot, sauté onion, carrots, and celery in a little olive oil until softened.
2. Add the broth, turkey, and peas.
3. Season with salt, pepper, and herbs.
4. Simmer for 20-30 minutes, and serve hot.

Turkey Tacos
Ingredients:

• Leftover turkey, shredded
• Taco seasoning or homemade spice mix
• Corn or flour tortillas
• Toppings: lettuce, salsa, cheese, sour cream, guacamole

Instructions:

1. Heat shredded turkey in a skillet with taco seasoning and a little water.
2. Warm tortillas and fill with turkey mixture.
3. Add your favorite toppings and serve!

Turkey Pot Pie
Ingredients:

• Leftover turkey, chopped
• 1 cup mixed vegetables (peas, carrots, corn)
• 1/4 cup butter
• 1/4 cup flour
• 2 cups chicken broth
• 1 cup milk
• 1 pre-made pie crust (top and bottom)
• Season with Sea, Pink or Kosher Salt and pepper to taste and herbs of your choice

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a saucepan, melt butter, add flour, and cook for 1-2 minutes.
3. Gradually add chicken broth and milk, stirring until thickened.
4. Stir in turkey and mixed vegetables. Season with salt and pepper.
5. Roll out pie crust and fill with the turkey mixture. Top with another pie crust, seal the edges, and make a few slits on top.
6. Bake for 35-40 minutes until golden brown.

Turkey Salad
Ingredients:

• Leftover turkey, diced
• 1/4 cup mayo or Greek yogurt or my favorite, vegenaise from Follow Your Heart
• 1 tbsp Dijon mustard or your favorite
• 1 tbsp lemon juice, or lime
• 1/2 cup celery, diced
• Sea, Pink or Kosher Salt and pepper to taste
• Fresh herbs (optional)
  Try Basil for a refreshing salad.

Instructions:

1. Combine diced turkey, mayo or yogurt, mustard, lemon juice, and celery in a bowl.
2. Season with Sea, Pink or Kosher Salt and pepper to taste and herbs of your choice.
3. Serve on a bed of lettuce, in sour dough or whole grain sandwich bread, or in a wrap.

Turkey & Spinach Frittata
Ingredients:

• Leftover turkey, chopped
• 6 eggs or egg substitute 
• 1 cup fresh spinach, chopped
• 1/2 cup shredded cheese (cheddar, mozzarella)
• Season with Sea, Pink or Kosher Salt and pepper to taste and herbs of your choice, basil, parsley maybe.

Instructions:

1. Preheat oven to 350°F (175°C).
2. Whisk eggs in a bowl and season with salt and pepper.
3. Stir in chopped turkey, spinach, and cheese.
4. Pour the mixture into a greased oven-safe skillet and bake for 15-20 minutes until the eggs are set and lightly browned on top.
5. Slice and serve warm.

Turkey Alfredo Pasta
Ingredients:

• Leftover turkey, shredded or chopped
• 1 lb pasta (penne, fettuccine, or any preferred shape)
• 1 cup heavy cream
• 1/2 cup grated Parmesan cheese
• 2 tbsp butter
• 1 garlic clove, minced
• Season with Sea, Pink or Kosher Salt and pepper to taste and herbs of your choice.
• Dash of red pepper flakes, optional

Instructions:

1. Cook pasta according to package instructions.
2. In a skillet, melt butter and sauté garlic until fragrant.
3. Add heavy cream and Parmesan, stirring until the sauce thickens.
4. Stir in turkey and cook for 2-3 minutes until heated through.
5. Toss the cooked pasta in the sauce and serve.

Turkey Quesadillas
Ingredients:

• Leftover turkey, shredded
• Flour tortillas, maybe low carb or homemade
• 1 cup shredded cheese (cheddar, Monterey Jack, etc.)
• 1/2 cup salsa or pico de gallo
• Sour cream  (optional)

Instructions:

1. Heat a tortilla in a skillet over medium heat.
2. Sprinkle cheese, turkey, and salsa over one half of the tortilla.
3. Fold the tortilla in half and cook on each side until golden brown and the cheese is melted.
4. Serve with sour cream on the side.

Turkey Chili
Ingredients:

• Leftover turkey, shredded
• 1 can diced tomatoes
• 1 can kidney beans, drained
• 1 onion, chopped
• 1 bell pepper, chopped
• 2 cloves garlic, minced
• 1 tbsp chili powder
• 1 tsp cumin
• Season with Sea, Pink or Kosher Salt and pepper to taste and herbs of your choic

Instructions:

1. In a large pot, sauté onion, bell pepper, and garlic until softened.
2. Add turkey, tomatoes, beans, chili powder, and cumin.
3. Simmer for 20-30 minutes, stirring occasionally.
4. Adjust seasoning with salt and pepper and serve hot.

Turkey and Sweet Potato Hash
Ingredients:

• Leftover turkey, diced
• 1 large sweet potato, peeled and diced
• 1 onion, chopped
• 1 bell pepper, chopped
• 1 tsp paprika
• Season with Sea, Pink or Kosher Salt and pepper to taste and herbs of your choice
• Eggs (optional)

Instructions:

1. Heat a skillet over medium heat and add diced sweet potato. Cook until tender, about 10-12 minutes.
2. Add onion and bell pepper and cook until softened.
3. Stir in turkey and season with paprika, salt, and pepper.
4. Cook for another 5 minutes, allowing the flavors to combine.
5. Optionally, top with a fried or poached egg

Enjoy,
Renay
xo

www.PractitionerRen.com

#thanksgivingleftovers

#leftovers
#dailyconnoisseur

Chia Seed Recipes - From Pudding to Muffins

We've been talking over in our Facebook Group about eating to support healthy hormones and we all seem to like chia seed which is one of the foods mentioned in our article.

Here are a few recipes based around consuming more chia seeds which are beneficial for us into recipes.

Chia Pudding
Ingredients:
2 tbsp chia seeds
1 cup almond milk (or any milk of your choice)
1 tbsp honey or maple syrup
1/2 tsp vanilla extract
Fresh fruit and nuts (optional)
Instructions:
Mix chia seeds, almond milk, honey (or maple syrup), and vanilla in a jar or bowl.
Stir well, cover, and refrigerate for at least 2 hours or overnight to thicken.
Top with fresh fruit and nuts before serving.

Chia Jam
Ingredients:
2 cups berries (strawberries, blueberries, etc.)
2 tbsp chia seeds
2 tbsp honey or maple syrup
1 tbsp lemon juice
Instructions:
In a saucepan, heat the berries over medium heat until they begin to break down.
Mash the berries with a fork or potato masher.
Stir in the chia seeds, honey, and lemon juice.
Simmer for about 5 minutes until it thickens, then let it cool.
Store in a jar and refrigerate.

CHIA SMOOTHIE
Ingredients:
1 banana
1/2 cup spinach
1 tbsp chia seeds
1 cup almond milk or juice
Ice cubes (optional)
Instructions:
Blend all ingredients together until smooth.
Serve immediately and enjoy!

Chia Granola Bars
Ingredients:
1 cup oats
1/4 cup honey or maple syrup
2 tbsp chia seeds
1/4 cup peanut butter
1/2 tsp vanilla extract
1/4 cup dried fruit (raisins, cranberries, etc.)
Instructions:
In a saucepan, heat honey and peanut butter over low heat until melted.
In a large bowl, combine oats, chia seeds, and dried fruit.
Pour the wet ingredients over the dry ingredients and mix well.
Press the mixture into a lined baking dish and refrigerate for 1 hour.
Slice into bars and store in an airtight container.

Chia Seed Pancakes
Ingredients:
1 cup flour
1 tbsp chia seeds
1 tsp baking powder
1 cup milk
1 egg
1 tbsp maple syrup
Instructions:
In a bowl, combine flour, chia seeds, and baking powder.
In another bowl, whisk together milk, egg, and maple syrup.
Add the wet ingredients to the dry ingredients and stir until smooth.
Cook pancakes on a lightly greased skillet over medium heat until golden brown.
Serve with your favorite toppings.

Chia Seed Muffins
Ingredients:
1 1/2 cups flour
2 tbsp chia seeds
1/2 cup sugar or sweetener of choice
1 tsp baking soda
1/2 cup milk
1/4 cup vegetable oil
1 egg
1 tsp vanilla extract
Instructions:
Preheat the oven to 350°F (175°C) and grease or line a muffin tin.
In a large bowl, mix flour, chia seeds, sugar, and baking soda.
In a separate bowl, whisk milk, oil, egg, and vanilla.
Pour the wet ingredients into the dry ingredients and stir until combined.
Fill muffin cups and bake for 18-20 minutes.

Chia Seed Pudding Parfait
Ingredients:
1/2 cup chia seeds
1 1/2 cups coconut milk
1 tbsp honey
Fresh fruit (berries, mango, etc.)
Granola or nuts (optional)
Instructions:
Combine chia seeds, coconut milk, and honey in a jar or bowl.
Stir well and refrigerate for at least 2 hours or overnight.
Layer the chia pudding with fresh fruit and granola for a delicious parfait.

Chia Crust Pizza
Ingredients:
1/2 cup ground almonds
1/4 cup chia seeds
1 egg
1 tbsp olive oil
1 tsp dried oregano
1/2 tsp garlic powder
Tomato sauce, cheese, and toppings of your choice
Instructions:
Preheat oven to 375°F (190°C) and line a baking sheet with parchment paper.
In a bowl, combine almond meal, chia seeds, egg, olive oil, oregano, and garlic powder.
Press the dough into a thin circle on the baking sheet.
Bake for 12-15 minutes or until firm and golden.
Top with tomato sauce, cheese, and your favorite pizza toppings.
Return to the oven and bake for another 10 minutes.

Chia-Infused Water
Ingredients:
1 tbsp chia seeds
1 cup water
Fresh lemon or lime slices
Mint leaves (optional)
Instructions:
Add chia seeds to a glass of water.
Stir well and let sit for 10-15 minutes until the chia seeds swell and form a gel-like consistency.
Add lemon or lime slices and mint leaves for flavor.
Drink immediately for a hydrating boost!

Chia Seed Salad Dressing
Ingredients:
2 tbsp chia seeds
1/4 cup olive oil
1/4 cup apple cider vinegar
1 tbsp honey
1 tsp Dijon mustard
Salt and pepper to taste
Instructions:
In a bowl, whisk together olive oil, apple cider vinegar, honey, and Dijon mustard.
Stir in chia seeds and season with salt and pepper.
Let sit for 10 minutes to allow the chia seeds to absorb the dressing and thicken.
Drizzle over salads for tangy, nutritious dressing.




From my newly revised e-Book GREAT GRUB FOR KIDS.

Kiwi Cooldown Smoothie
Ingredients:
2 kiwis, peeled and chopped
1/2 cup pineapple
1/2 cup oat milk
1/2 cup ice
Toppings: Kiwi slices, chia seeds

Grape Escape Smoothie
Ingredients:
1 cup green grapes
1/2 banana
1/2 cup rice milk
1/2 cup ice
Toppings: Fresh grapes, chia seeds

Enjoy
Renay

xo

  

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What exactly is Whey?

Whey or milk plasma is the liquid remaining after milk has been curdled and strained.
A by-product of the manufacture of cheese or casein, it has many commercial uses. 

Sweet whey is manufactured during the making of rennet types of hard cheese like cheddar or Swiss.


Acid whey (also known as "sour whey") is obtained during the making of acid types of cheese such as cottage cheese.


If you are looking to avoid dairy, be careful when choosing products like rice or vegetable cheese. Look for casein on the label, many do contain it and yes, that means there is dairy in that non dairy cheese!


My best,
Renay 

xo

Avocado and Chickpea Salad

 Avocado and Chickpea Salad

Ingredients:

1 ripe avocado, diced

1 can (15 oz) chickpeas, drained and rinsed

1 cucumber, diced

1 small red onion, diced

1 cup cherry tomatoes, halved

2 tablespoons olive oil

1 tablespoon lemon juice Salt and pepper to taste

Fresh parsley or cilantro for garnish

Instructions: In a large bowl, combine the chickpeas, cucumber, red onion, and cherry tomatoes. Add the diced avocado to the bowl. Drizzle with olive oil and lemon juice, and season with salt and pepper. Toss gently to combine, being careful not to mash the avocado.

Garnish with fresh parsley or cilantro and serve immediately.

Renay

xo

Wishing You Gratitude

 

Life Style - Indigenous Mourning Day

 

For our Great, Great Grandfathers and Great, Great Mothers and their parents and their parents, parents, who were pulled from their tribes, not allowed to speak their language or eat their food and forced into slavery, I honor you today.

Renay

xo  

 Start Self Life Coaching alone or with other women at
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90% off while supplies last.

You're either growing and learning in life or you're standing still!

 

Lifestyle - Words - Halcyon

 Start Self Life Coaching alone or with other women at
www.PractitionerRen.com

90% off while supplies last.

You're either growing and learning in life or you're standing still!

 

Lifestyle - Night Lights cause Sleep Problems?

How Are You Sleeping?

Findings were published online in the journal Molecular Psychiatry by lead author Tracy Bedrosian, doctoral student in neuroscience and colleagues. Tracy from Ohio State University, said hamsters exposed to light at night for four weeks showed evidence of depressive symptoms, but those symptoms essentially disappeared after about two weeks after exposure to normal lighting conditions.

Even changes in the brain that occurred after hamsters lived with chronic light at night reversed themselves after the hamsters returned to a more normal light cycle, Bedrosian said.
"The good news is that people who stay up late in front of the television and computer may be able to undo some of the harmful effects just by going back to a regular light-dark cycle and minimizing their exposure to artificial light at night," Bedrosian said in a statement. "That's what the results we found in hamsters would suggest."

Exposure to light at night can significantly impact your sleep quality and overall health. Here's how:

Disrupts Circadian Rhythms
Light exposure at night can interfere with your body's natural circadian rhythm, which regulates sleep-wake cycles, leading to difficulty falling and staying asleep.

Suppresses Melatonin Production
Light exposure, especially blue light, inhibits the production of melatonin—the hormone responsible for signaling to your body that it’s time to sleep. This suppression can delay or disrupt sleep onset.

Reduces REM Sleep
Exposure to light at night can also reduce the amount of REM (rapid eye movement) sleep you get, which is crucial for restorative sleep and cognitive function.

Increases Heart Rate
Studies have shown that light exposure during sleep can elevate heart rate, potentially disturbing your rest and affecting cardiovascular health.

Impairs Insulin Sensitivity
Research indicates that light exposure at night can lead to higher insulin resistance the following morning, which makes it harder for your body to manage blood sugar levels effectively.

If you must use a night light, opt for one that emits red light, as it has the least impact on your sleep cycle. Alternatively, consider gradually reducing your reliance on night lights to help your body adjust to sleeping in the dark.

Renay

xo

Life Style - Get Unstuck

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The Food - Baby Butter Lettuce Salad

5 slices eggplant bacon, pork bacon or turkey bacon
2 avocados, peeled, cut into 1-inch chunks
6 oz. sourdough bread, cut into 1-inch chunks
1/4 cup ketchup 
3/4 cup vegenaise available at http://www.followyourheart.com/
2 tablespoons chopped scallion
3 tablespoons pickle relish
1 pint cherry tomatoes
12 cups butter lettuce, torn into bite size pieces
1 cup thinly sliced red onion

Cut bacon into 1-inch pieces; set aside.

Toss bread chunks into 1-2 tsp of extra virgin olive oil and spread in single layer over baking sheet. Bake until crisp and lightly golden.

Combine vegenaise, ketchup, relish & scallion. In serving bowl combine lettuce, tomatoes, avocado, onion with bacon and croutons.


Toss with your favourite dressing and serve.
This recipe serves 8.

Renay
xo

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Lifestyle - Maybe?