Nourishing body, mind, & soul.

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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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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Figure Friendly Ice Pops! Oh Yes, All Healthy! Eat up!

Ice pops are one of the easiest craving busters to have on hand.  They’re sweet, take a while to eat allowing for the craving to pass and are delicious!  Luna (almost 3years) and I normally make our version of “chocolate” ice pops. This time we added a little more yumminess to it along with more vitamins and healthy fats!

Part One: Chocolate ice pops  (makes 12 mini ice pops)

1 organic ripe banana

1/2 organic ripe avocado

1 tablespoon of organic raw cacao powder (I use Navitas) **You can add more or less depending on your taste preference for chocolate

Food process or mash very well with a fork, until smooth

Place in ice pop molds (I use Zuko BPA free mini pop molds) and freeze


Part Two: Strawberry-coconut yogurt

Place 1 can of coconut full fat milk overnight in the fridge to condense

Soak 2 Medjool dates overnight as well

Scoop out condensed milk and pour remainder of can on blender

Add pitted dates

Add 1 tablespoon of fresh lemon juice

Add 1 probiotic capsule

Add 1 1/2 cups of strawberries

Blend and pour into a container and let sit uncovered in fridge overnight


Part Three:

Remove chocolate ice pops from mold 

Fill a 1/4 of the mold with strawberry-coconut yogurt 

Place the chocolate ice pops back into mold and freeze

If you have excess yogurt leftover, you can make strawberry-coconut ice pops too or just eat as is!


**Don’t let the steps overwhelm you.  It’s really very easy and so worth it!  



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Therapeutic Peppermint, Blueberry Muffins and Ice Pops

I’ve been tied up the past few nights with Luna developing a little cold on Thursday night, so I haven’t been able to post anything because at night is when I do my media work…  She gets very clingy and wants her momma there right beside her at night, who doesn’t when they’re sick…  Luckily she is completely fine today, Monday!  I gave her Peppermint tea with a drop of Manuka honey (antimicrobial), while doing peppermint oil and eucalyptus oil rubs on her chest and feet.  I also infused peppermint oil and eucalyptus oil into the air in the bedroom. Both these oils reduce inflammation of the mucous membranes allowing for open airways.  I also used a saline spray (Little Remedies) for her nose that helped discharge everything in her nose when she blew it.  I’m lucky to have a cooperative child! 

We also kept busy indoors or it could have been a nightmare.  Luna is an outdoor child, we are always on the go to some place… So we made healthy, two-bite blueberry muffins! Yum!  Easy, healthy, guilt free and for anyone – soft enough for teething tots too!

Recipe:  (all ingredients organic)

1 1/2 cup oat flour (just blend rolled oats)

3 egg whites

1/4 cup raw agave

1 1 /2 teaspoons baking powder

1/4 teaspoon baking soda

1/2 teaspoon Himalayan sea salt

1/2 teaspoon cinnamon

3/4 cup blueberries to be pureèd 

1/2 teaspoon vanilla extract

1/4 cup almond milk

1/2 cup whole blueberries


Preheat oven 325F

Pureè 3/4 cup blueberries, almond milk and vanilla extract in food processor

Pour into bowl and mix with the remaining ingredients

Line muffin tins with liner ( I use chemical free ones) or grease with coconut oil

I used about 3 tablespoons of mixture per tin cup 

Bake for 7-10 minutes

This made me 12 two-bite muffins

And last but not least, we made blueberry ice pops! Again, easy to make!

I had cashew milk on hand because Luna drinks it everyday (recipe can be found on earlier posts) and blueberries are another thing always in stock in my fridge and freezer.

Place 4-5 or more blueberries in the ice pop molds (I use Zoku mini ice pop molds)

Pour nut milk and cover with stick lid.  You can also use cups and wooden ice pop sticks too!  

Place in freezer

Eat when frozen!

 Live Healthy and Be Happy!

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Tater Tots – The Guilt Free Version!

I’m pretty sure most everyone loves tater tots, as it brings comfort and childhood memories… and they taste sooo good!  Well, here’s a little twist that makes these super healthy, filled with vitamins and antioxidants, and without all the fat.   They really do taste delicious!  Luna ate them all, except for the one that she chose to share with me!  These are great for all ages!

🌟Sweet Potato Tater Tots🌟

🔸1 medium sweet potato (2 cups)
🔸1/2 teaspoon garlic powder
🔸1 1/2 teaspoons onion powder
🔸2 tablespoons oat bran
🔸1 tablespoon coconut flour
🔸1/4 teaspoon Himalayan sea salt
🔸2 egg whites
🔸bake sweet potato for 45 minutes at 400F
🔸mash sweet potato
🔸combine all ingredients
🔸scoop out 2 teaspoons for each rolled ball
🔸place on baking sheet and brush/spray with olive oil
🔸place in oven at 375F for 15-20 minutes
🔸can be placed under broiler for last few minutes to crisp or brown

🔸eat up!!!



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Homemade Almond Milk, Healthy Oatmeal Cookies And Mom’s Birthday

Avoiding dairy, have allergies, tired of preservatives like carrageenan in store bought nut milks?!  Well, here’s an easy way to make a homemade nutritious, great tasting alternative.  Homemade almond milk is low in fat, but high in energy, proteins, lipids and fiber. It contains nutrients like calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc.  Almond milk also contains Vitamin C, B-6, thiamine, riboflavin, niacin, folate and vitamin E.  Great for bones, eyes, immune system, cancer fighting, and boosting immune system.



1 Cup of organic raw almonds – soaked overnight (can be soaked up to 24hours)

3 Medjool dates

1/4 teaspoon nutmeg or cinnamon or both – up to you

4 cups water (more or less depending on how thick you want it)


Drain water from almonds and rinse them

Add all ingredients to high speed blender and blend for 2-3 minutes

Place nut bag or cheese cloth folded a few times over a glass container and pour milk in to strain

Squeeze bag until all milk is emptied

That’s it!


Those who know me know that I am always trying to think of ways to substitute healthy treats in place of the sugar filled store bought ones.  I’m thinking ahead and preparing myself for when Luna does ask for cookies and treats – ugh… But I am loading up my arsenal, slowly but surely.  These are also great for babies around one year, when they have enough teeth to chew, because these are super soft.  Here’s a simple and yummy recipe for the kids and yes, us grown ups too!


1 1/2 cup organic rolled oats – I soaked them overnight, but that’s optional

2 ripe organic bananas

1 egg white

1/4 cups organic raisins

Pinch of cinnamon


Preheat oven 350F

Completely drain water from oats

Mash bananas

Add all ingredients into a bowl and mix

Place a spoonful of mixture about an inch apart on parchment paper or if using a baking sheet grease with coconut oil

Bake for 15-20 minutes

Eat up!


Last but not least, a celebratory day of my mom’s 80th Birthday! In the middle picture, my mom is the little girl standing on the chair with my Grandmother holding one of my Aunts.  Love these old pictures.  It’s hard to believe my mom is 80 – she walks everywhere, miles upon miles a day; eats that good old Mediterranean diet – yup, olive oil, bread, tomatoes, etc.; carries groceries home from the store – multiple bags most of the times because she wants too; and most importantly takes care of my daughter Luna while I work.  She is Luna’s light and love.


We all went out for Hibachi, my brother – one of Luna’s favorite people on Earth, his girlfriend, her daughter and me.  My mom loves the cooking show and it was Luna’s first time experiencing it.  It was fun and Luna was great! We then continued back home to celebrate with an amazing gluten free trio mousse cake form Martine’s Bakery in Scarsdale. Fun was had by all!


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Happy Halloween


Happy Halloween to everyone!  Some parents worry or cringe at the thought of all the candy that’s going to be collected and eaten!  EEK!  Not me  🙂  As most know, I instill a healthy lifestyle into Luna as much as I possibly can.  These little ones are NEVER to young to teach what healthy living is.  Above you can see Luna’s reaction after I explained to her what exactly trick or treating was – she knows all too well that we don’t eat candy and said BLEH… That’s my girl!  


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Homemade Turkey Meatballs

Long day where I did not eat enough.  So, for dinner I had mung bean pasta with homemade turkey meatballs.  These meatballs are healthy and pretty easy to make.  Heres what you’ll need –


1 package of organic ground turkey (I use Plainville)

1 slice Ezekiel bread grated into bread crumbs with grater or blender

1 tablespoon imported parmesan cheese

1/4 cup fresh organic finely chopped parsley  or 1 tablespoon dried

1 teaspoon organic onion powder

1/2 teaspoon organic garlic powder

1 organic pasteur raised egg

1/4 cup cashew milk (use milk of your choice)


Preheat oven or toaster oven to 400 F degrees

Place all ingredients into a bowl and knead with hands until well mixed

Scoop out  a tablespoon worth and roll into balls

Place on baking sheet and cook until golden brown on all sides.  You will need to flip meatballs over once one side is browned.


Tomato Sauce: 

1 carton of imported tomatoes by POMI or I sometimes use Organic Muir Glen or imported San Marzano whole peeled tomatoes

1 small garlic clove chopped

1 tablespoon diced  onions

Pinch of Himalayan Sea Salt

1 Fresh Basil leaf


Roughly blend tomatoes sauce is a little chunky

Lightly coat pot with olive oil and add garlic and onions 

Cook onions and garlic until golden brown and remove with a fork or you can leave them in if you’d like

Add tomatoes, basil leaf, salt and bring to a boil then lower to a simmer 

Add browned meatballs and cook for 30 -45 minutes on low


Boil your pasta of choice an add all together! 


** For babies who are not eating solid foods yet, this can all be blended or placed in a food processor.  They will eat it all up!







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