Nourishing body, mind, & soul.

Brownie Bites – HEALTHY!

Hellloooo! Hope everyone enjoyed their weekend and got some down time from the week.  My only day off is Sunday and I devote that entire day to Luna.  After our Whole Foods outing to get Luna her favorite drink, Mamma Chia Blackberry Hibiscus, we made these amazing morsels.  Yes, I know you’re thinking black black beans and chocolate – yuck…. Ohhhh nooooo, quite the opposite!  These brownies are amongst the moistest, richest, chocolatey tasting ones I have had.  I wouldn’t be posting the recipe if it wasn’t delicious!  These Black Bean Brownies are unbelievable and you would NEVER know it’s beans in there – give it a try! 😋👌💖👍

▪️All ingredients organic
▪️1 can or tetra box of black beans rinsed
▪️2 tablespoons cocoa powder
▪️1/2 cup rolled oats
▪️1/4 cup coconut oil (melted)
▪️1/2 cup raw agave or maple syrup
▪️1/4 cup coconut sugar
▪️2 teaspoons vanilla extract
▪️1/2 teaspoon baking powder
▪️3 tablespoons cashew milk (use nut milk of your choice)
▪️1/2 cup cacao chips or semi sweet chocolate chips
▪️Preheat oven to 350F
▪️Add rolled oats, cocoa powder, baking powder to food processor and pulse until it becomes a fine flour
▪️Add all remaining ingredients, EXCEPT cacao chips and mix until batter thickens and smooths
▪️Fold in chips
▪️Lightly grease 8×8 baking tin with coconut oil and pour batter in, smooth out
▪️Bake for 15-20 minutes
▪️Let cool for 15minutes before cutting into square bites because they’re super soft


Hope you enjoy these guiltless bites! 😚

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How To Treat A Fever Naturally


First, I am NOT a doctor and each individual needs to do what is best for them.  I am simply sharing what works for me and my child.  With this said…

I can count on one hand how many times Luna, my three year old, has been sick during her lifetime.  All the ailments were minor colds and one 24 hour stomach bug.  This past weekend Luna woke up with a fever on Saturday morning.  I wasn’t worried because she was happy, ate breakfast as usual, drank the juice of three fresh squeezed oranges and continued her morning routine like normal.  I went to work and returned around midday to learn Luna was burning up.  When she woke up from her nap, we ate lunch as usual and played.  No symptoms, only a 101-102F fever.  Again, no concern because she acted as she normally did and showed no signs of discomfort.  Luna’s fever continued through the weekend, reaching a high of 103.5F on Sunday and a low of 99.8F on Monday.  Again, acted completely normal with her playing, running, eating and drinking.  Luna was completely without fever on Tuesday – it had run it’s course naturally.

Getting back to why Luna has only been sick less than 5 times in her life – I am not your run of the mill mom and I have to remind myself that what I do is not the norm.  I live, embrace, breath a lifestyle of complete health from foods to products and so does my child.  If you allow a body to grow and mature without the poisons/toxins that it can be subjected to, it WILL fight disease beautifully and efficiently.

Fevers are normally safe.  The fever is the body’s way of controlling it’s immune response.  It’s one of the body’s line of defense in fighting viruses, so why would you want to lower or rid it when the fever is the actual cure… Unless the child is three moths of age with a  fever over 100.4F or has heart problems, the fever should be allowed to run its course.  Research actually shows that unnaturally bringing fevers down can actually prolong illnesses!  As for febrile seizures, they are caused by rapid change in body temperature.  Research shows they are quick and do not cause brain damage nor do they harm the child – they are upsetting for a parent to watch though.  Did you know that bringing down a fever too quickly with fever reducing products can in fact cause febrile seizures too!? Food for thought…

My protocol for this past fever:

1. I rubbed 3 drops of Oil Of Oregano on Luna’s feet and covered them with socks. I did this 3 times a day.  She is still too young to ingest. Children from ages 6-10 can ingest 1-3 drops mixed in water once a day.  Children 10 years and older can ingest 1-3 drops 2 to 3 times a day.   Why Oil Of Oregano?  It is known to be a VERY potent antiviral, antibacterial, antifungal, and antiparasitic oil that can reduce pain & inflammation and effectively fight off infections, while strengthening the immune system.

2. I also placed cool, damp, cold cloth with apple cider vinegar on Luna’s forehead, back of neck and under arms on Sunday when fever spiked.

3. I kept her more hydrated than usual and made sure to give her extra fresh squeezed orange juice.  She had the juice of 7 oranges on Sunday alone! I also gave her Peppermint tea which reduces fevers and cools the body internally, while causing external sweating to rid toxins.  I have also used Peppermint Oil on Luna’s feet to reduce a fever as well as on chest and behind ear lobes to clear sinuses.  Luna also drank Licorice Tea (her favorite) which is a great detoxer of the body.

4.  I gave Luna 1 teaspoon of Manuka Honey, another huge antiviral and antibacterial food that boost immune system. Luna has a teaspoon of this everyday as is or mixed in teas or with apples.  Ok, maaaaybe a little more than 1 teaspoon! 😉

5. I tried to keep her calm with puzzles, books, coloring and anything where she sat or lied down – especially on Sunday.

6. Blueberries – we have these every morning anyways; but did you know they are high in natural aspirin, can help lower fever and relieve aches and pains?!

7. Coconut Oil – 1 teaspoon provides antivirus, antibacterial and anitfungal properties.  I use it to grease pan for eggs in the morning.

Other Natural Fever Reducers:

Lavender Oil – place on forehead, temples, back of neck, and bottoms of feet.  Works great too!

Elder Flowers –  Act not only as a relaxant (nervine), but also as a diaphoretic (makes you sweat), which is important with fevers.  The relaxing part of the herb will help the tissues relax and allow blood flow to increase to the peripheral areas of the body.  This causes the skin’s pores to open up and let the body sweat.  This sweating helps to release the built up tension within the body and to cool it down as well.  If you are planning on using elder flower tea for your little babe when they have a fever, you need to get them to drink it as hot as possible for it to help them with their fever.  If they drink it cool, it will only cause them to pee, and that’s not what you’re looking for.

Here’s How To Make Elder Flower Tea – Boil hot water and pour over a tablespoon of Elder Flowers, cover it and let sit for 5 minutes.  Add some raw or local honey.  You can give 1 – 2 cups

Ginger Tea – boil water and place an inch of fresh ginger root along with honey and lemon to bring down fever. Ginger is an antimicrobial, honey is an antimicrobial and antibacterial, and lemon has high amounts of Vitamin C.

Apple Cider Vinegar – soak cloth in apple cider vinegar and wrap around feet,  pour one cup of it in a bath and soak, and soak cloth and place on forehead and tummy (I’ve only used soaked cloth on forehead, neck and underarms).

Calcium Lactate – This can help a sick child and adult feel more comfortable.  It works with a fever to make it more effective and usually being over more quickly 🙂  When the body fights infection it takes calcium out the bones to be used by white blood cells.  This process can make you feel achy, so sometimes it’s easier to give the body what it needs.

Warm Bath –  A cold bath can shock the body into trying to raise the internal temperature even more – exactly what you don’t want!  A bath should be warm to very warm, having the temperature drops slowly as it cools down.

Soak your socks – Try the wet-sock treatment, a popular folk remedy for fever. First warm feet in hot water. Then soak a thin pair of cotton socks in cold water, wring them out, and put them on just before going to bed. Put a pair of dry wool socks over the wet ones. This approach helps ease a fever by drawing blood to the feet, which dramatically increases blood circulation.

Garlic Paste – Chop or food process 2 cloves of garlic into a paste, add 1 teaspoon of olive oil or coconut oil.  Place mixture on gauze and use tape to secure around bottoms of feet.  Cover with socks.  Leave on for 4 hours or so at night while child sleeps

Other Options To Speed Up Recovery:

Fermented Cod Liver Oil – Dose is 1/2 teaspoon for children 3 months – 12 years.  This seems to greatly reduce the duration of the illness and also gives the sick person/child important immune boosting nutrients.

Probiotics – The immune system is directly correlated with the gut.  This supports immune and gut health.

Bone Broths – Broth (or technically, stock) is a mineral rich soup made by boiling bones of healthy animals with vegetables, herbs and spices. It’s an excellent source of minerals and is known to boost the immune system and improve digestion. Its high in calcium, magnesium, phosphorus and very high in the amino acids proline and glycine which are vital for healthy connective tissue.


Most importantly, is nourishing your  body and your child’s body with organic, healthy foods that will support and boost the immune system naturally.  Therefore, preventing illness and not needing medical attention all together.  

Be happy and stay healthy!





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Oatmeal Raisin Cookies


Yesterday it snowed AGAIN here in NY and it’s going to snow again tonight – UGH … Sooo, we made a batch of treats to snack on 😋.  These Oatmeal Cookies are super healthy! 🍪

💛Ingredients are all organic
💛1 cup rolled oats
💛1/4 cup oat bran
💛1 mashed banana
💛2 egg whites
💛1 teaspoon cinnamon
💛1 teaspoon vanilla extract
💛1 teaspoon raw agave nectar
💛1/4 cup unsulfured raisins


💛Preheat oven to 325F
💛In a bowl, mix mashed banana, egg whites, cinnamon and vanilla extract
💛Stir in rolled oats and oat bran
💛Stir in raisins
💛Scoop out 1 tablespoon of mixture per cookie and place on baking sheet
💛Bake for 12-15 minutes
💛Makes about 10-12 cookies
💚You can substitute 1 scoop protein powder instead of a 1/4 cup of oat bran to increase protein content of cookies. Up to you 😉

Enjoy! Be Healthy! Be Happy! Be You!

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Ice Cream You Can Eat Everyday!

Hope you all had a great weekend!  I came home from work on Saturday to Luna with a 102F fever and no other symptoms.  I’m not one to administer baby motrin or baby tylenol due to the toxin content- that’s me and I am NOT a doctor.  I immediately rubbed 3 drops of Oil Of Oregano on the bottoms of her feet and covered them with socks.  Oil Of Oregano is a POTENT oil that pretty much kills EVERYTHING.  I also dabbed Lavender oil behind the lobes of her ears and gave her Peppermint tea with Manuka honey – All the above mentioned are known to help reduce fever and kill bacteria & viruses.  I will devote a post on fever reducers that are homeopathic and natural – stay tuned… I was not worried about the fever because Luna was happy, eating like a champ and drinking as usual.  I though she would like a yummy, refreshing treat; so we made some “nice cream” or “nana ice cream.”

🍌1 frozen organic banana
🍌 1/2 room temperature organic banana
🍓1 cup frozen organic strawberries
🍧Add 2 tablespoons of cashew milk or milk of choice (This is optional & I used homemade cashew milk)

🍧Add ingredients to a food processor or high speed blender like Vitamix
🍧Blend until smooth
🍧Eat as is or add your favorite toppings

Eating healthy does not mean depriving yourself 😉



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Chocolate Whipped Cream … HEALTHY!

Ok guys… I was playing around with what I had on hand in the kitchen and ended up making … Are you ready for this one?!? CHOCOLATE WHIPPED CREAM!!! You know me, it’s healthy of course 😉 and has no refined sugar or any crap like the store bought kind.   It’s challenging keeping a child on the path of whole foods and health amongst the sea of processed foods that’s promoted and stocked up throughout store shelves… I’m always thinking and planning ahead to make certain Luna knows the better choices and doesn’t live without deprivation.  Here’s how to make this ridiculously, insanely delicious whipped cream and can be used as frosting too.  This can even be used to top the brownies from the earlier post!

🌴1 can organic coconut cream (I use Native Forest – BPA Free)
🌴Place can in fridge overnight to condense
🌴1 tablespoon organic cocoa powder
🌴1 tablespoon organic raw agave

🌴Scrape out contents of canned coconut cream into blender
🌴Add remaining ingredients
🌴Blend for 2 minutes until fluffy
🌴Eat as is or place in fridge overnight to thicken
🌴This makes about 1 cup, so simply multiply recipe to make greater portions

Luna ate the the whole thing! 

Happy and healthy!

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Apple Muffins

I think everyone knows by now that it’s been FREEZING here in NY. Driving to my clients house the other morning, my car temp read -1!  Ugh!  Sooo, had to keep Luna busy in the afternoon indoors with arts n’ crafts, painting, and baking 😁  This is a healthy kids snack, adult snack and even a healthy toddler snack!  Here’s what we made… And ate! 😋💖💛

⭐️Apple Muffins⭐️

🍏3 whole eggs
🍏2 egg whites
🍏1 cup unsweetened applesauce (I used homemade which is easy to make)
🍏1/4 cup melted coconut oil
🍏1/2 cup coconut flour
🍏2 teaspoon cinnamon
🍏1 teaspoon baking soda
🍏1 teaspoon baking powder
🍏1 tablespoon honey
🍏1/4 teaspoon Himalayan sea salt
🍏Preheat oven 350F
🍏Combine all ingredients in a bowl
🍏Mix well until smooth
🍏Place about 2 tablespoons into each muffin tin or until evenly distributed
🍏Top with walnuts
🍏Bake for 15 – 20 minutes

⭐️Eat up! Top with nut butter, fruit preserves or even honey if you want!

💖Be happy, healthy and stay WARM! 


Brownies! Healthy, Flourless, Paleo And Guilt Free

Hope everyone enjoyed their weekend! Are you ready for this one?!?! This is for ALL the chocolate lovers out there.  Here’s chocolate you can eat without guilt… YES! Brownies! This is a great substitute for store-bought crap out there, especially if you have kids that like to try what they see out there.  Hope you like them! 

💛All ingredients organic
💛1 cup almond butter
💛1/3 cup agave syrup
💛1/3 cup cocoa powder
💛1 whole egg
💛1 egg white
💛2 tablespoons ghee
💛1 teaspoon vanilla
💛1/2 teaspoon baking soda
💛Preheat oven 325F
💛Mix all ingredients in bowl until smooth
💛Pour into 9 inch baking pan (I barely greased the pan with coconut oil)
💛Bake for 15-20 minutes
💛Let cool for 10-15 minutes before cutting. I cut them into 2″ by 2″ squares, but you can choose your own size

You don’t have to deprive yourself, you can indulge with healthy ingredients and be satisfied.  Life is about balance! If you ‘re too strict with your eating, it will eventually backfire; leading you to over indulge in foods you love that have been omitted.  Everything in moderation…  Which is why Luna and I ate the healthy dinner below to balance out the brownies 🙂

Simple, quick and easy.  Homemade chicken cutlets baked in oven, broccoli rabe sautéed in olive oil & garlic and Tolerant red lentil pasta (found at Whole Foods).  

Stay happy and healthy!

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Healthy Kids Snack, Fresh Juice and Fun In The Snow


Another snowy morning here in NY today, but the sun did come out for the rest of the day 🙂  I came home from work only to find Luna did not take a nap – ugh, she will become an emotional roller coaster around dinner time.  I had to tire her out!  We had lunch, me a huge salad with fresh turkey breast, carrots, avocado, tomatoes, apple cider vinegar and 1 tablespoon of olive oil – Luna had lentils, carrots from my salad, broccoli and quinoa pasta.

I normally make fresh orange juice for Luna every morning, but I didn’t have enough time today before work.  It doesn’t matter when she gets her fresh juice, as long as she gets it ;).  After lunch, I made Luna a fresh juice from these organic beauties:

1/2 pink grapefruit

2 oranges

1 lemon slice squeezed

1/4 cup water to dilute it a bit

Easy, cost-effective and packed with vitamins and minerals!

Time to tire Mz Luna out. We went to the playground across our street where there’s a huge field to run, run, run and play, play, play!  It actually felt warm out, even though it was ONLY 25F degrees! I’m a summer person and definitely tired of the snow and freezing temps here, but Luna made me laugh the other morning.  I told her it was super cold out and she said, “Whaaaat?! I was looking forward to a day at the pool and beach and eating watermelon and coconuts!”  She was completely serious too!  I guess she likes summer better too! 

Snack today after using up a lot of energy was one banana and one apple sliced as per Luna’s request, with Manuka honey on them.  Loaded with so many vitamins, fiber, antioxidants and Manuka with anti-viral & anti-bacterial properties.  Yep, this is what she asked for.  My kid all the way!  

Last but not least, my mid-afternoon snack today was an organic raw juice I picked up at Mrs. Greens.  

1 beet

2 apples

1 lemon

2 inch piece of fresh ginger

One of my favorite juices that you can make on your own with a juicer or high-speed blender like Vitamix.

Happy and healthy!

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Valentine’s Day – Sweet Potato-Quinoa Cookies!

💘Happy Valentine’s Day! This momma worked and spent the rest of the day with my Valentine, Luna 😍.  Luna helped me make these amazing, yummy sweet potato and quinoa cookies.  YES! Healthy, delicious and EASY!  Hope you enjoy! 😚
Sweet Potato-Quinoa Cookies 💘
❤️1 cup cooked quinoa
❤️1/2 cup quinoa flour
❤️1 medium mashed sweet potato (1 cup)
❤️1 teaspoon cinnamon
❤️2 1/2 tablespoons raw almond butter
❤️2 tablespoons raw honey or agave
❤️1 tablespoon olive oil or coconut oil
❤️Preheat oven 350F
❤️Combine all ingredients in mixing bowl
❤️Be sure to mix well
❤️Spoon 1-2 tablespoons of mixture at a time onto baking sheet or parchment paper
❤️Gently press flat with a fork
❤️Toppings optional- sunflower seeds, raisins, cranberries, pumpkin seeds, walnuts, or whatever you like best…
❤️Bake for 15-20 minutes
❤️Let cool for 10 minutes

Love, Luna and Vanessa


Almond Butter Chocolate Chip Cookies

Trying to create the perfect, healthy chocolate chip cookie recipe… Practice makes perfect. This one came out pretty darn good and the cookies were super fluffy and soft!   

💥Almond Butter Cookies💥

🍪All ingredients organic

🍪1 cup almond butter
🍪1 egg
🍪1 teaspoon vanilla extract
🍪1/3 cup raw agave or you can use maple syrup, honey or coconut sugar
🍪Raw cacao nibs or you can use carob chips or semi sweet chocolate chips

🍪Preheat oven 350F
🍪Mix all ingredients in bowl except chips
🍪Mix/whisk until smooth
🍪Fold in as much cacao nibs or chips as you would like. I used about 1/3 cup.
🍪Drop tablespoon of dough onto parchment paper or cookie sheet
🍪Bake for 10 minutes
🍪Let cool for 10 minutes before removing

Enjoy and eat up because they are healthy and clean!

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