*Blueberry Pecan Mini Muffins*

I am very excited to have this new little snack for my family. My oldest son has been on a predominantly gluten-free diet for almost a year, and while the rest of us have limited our gluten intake we hadn't completely cut it out. A few months ago we decided that our youngest son would also benefit from a gluten-free diet. Then about two weeks ago out of the blue my sweet husband said to me that he was going to give it a try. At first I was in shock, and then I was excited. He already eats healthfully, but loves breads/carby foods. His decision was two-fold; partly to be an example for the kiddos and partly to see if it would alleviate his chronic sinuses issues. We all know that children learn by example. How could we expect our children to want to make healthy choices (and gluten-free choices) if mom and dad weren't doing it too? For me, I'd like to say that I can take it or leave it as we've found many great gluten-free alternatives over the last 10 months, but sometimes it's a challenge. Wait... a challenge? I LOVE a good challenge! Those are the times I learn the most about myself and feel I grow as whole person. My challenge has many facets, the two most obvious being my own internal struggles and supporting my family through this dietary change.

I always approach a new GF (gluten-free) recipe with a bit of hesitation as many are dry, boring or require way too much sweetener. Although, I have taken a liking to Coconut flour especially after my experiment with the Coconut Cake. The flavor is mild so you can really make into anything you like without having a strong coconuty taste. I made two batches of this recipe the first day we tried it (the first batch disappeared rather quickly!). This recipe has been given the seal of approval by my guys (all 3 of them), myself, and 3 of my fearless co-workers who don't mind letting me test my new experiments on them. You all are the best!

This base for the recipe is simple. The blueberries and pecans can be substituted or omitted.

1/4c Coconut Flour
3 Eggs (preferably Organic or Pastured)
2-3TBS Raw Organic Honey
3TBS Butter or Coconut Oil
1-2tsp Cinnamon
1tsp Almond Extract
1/2tsp Vanilla Extract
1/4tsp Baking Powder (GF/Aluminum Free)

1/3c Blueberries (Fresh or Frozen- I used frozen with no issues)
1/8c Pecans

Combine ingredients until smooth batter forms. Place in lightly greased (coconut oil is a choice for this) mini muffin tin. Bake at 400F for approx 13 minutes.

Makes 18 high fiber nutrient dense yummy muffins

I think a double batch of these may become a weekly standard in our house! IN-JOY!

*Yoga & Brownie Love*

Ok, so yoga and brownies really don't have anything in common except that I love them both and they fit perfectly into my "healthiest way of being". You might be thinking "Brownies?! Did she say brownies?!" Yep! Since most standard desserts no longer fit into our way of eating I've done lots of searching for "guilt-free" (healthy) desserts; mostly raw, gluten-free and always nutrient dense. Recently I came across a recipe for  raw brownies that looked amazing and even better there were only 5 ingredients for both the brownies and the frosting!

Here's what you'll need:
15 mins

Brownies:
1c Walnuts
1c Dates
4Tbs Raw Cacao powder

Frosting:
2Tbs Coconut Butter
1Tbs Raw Honey
1/2Tbs Raw Cacao powder

Raspberries, strawberries or other fruit of choice to top.

Using a blender (Blendtec/ Vitamix) or food processor, grind walnuts until they form a "flour." Add dates and cacao until mixture sticks together and there are no large chunks. Remove and press into a pie dish or small shallow pan. Place coconut butter, honey and cacao into blender/ processor and mix until smooth. Spread on top of brownies. Refrigerate for 10 minutes and enjoy!

The first batch I made was fabulous and disappeared rather quickly. Second time I decided to double the recipe. YUM! Definitely enough to share with friends and family so this time I didn't have to feel so greedy ;) Even "guilt-free" desserts have to be enjoyed in moderation (waaaa!). These little brownies pack a punch with healthy fats and loads of minerals essential to maintaining a strong mind and healthy immune system.

While the brownies nourish the body and mind from physiologically perspective, yoga nourishes the body and mind from both the physiological and spiritual (mental) perspective. Practicing yoga provides many benefits for the body such as increased flexibility, improved circulation, better digestion, and greater mental clarity and focus. I was sixteen the first time I took yoga, and while initially I didn't stick with it regularly I found myself coming back to it time after time. By college I really needed something to keep me grounded and help me clear my overactive mind. Since then my yoga experience has grown and I've experience several different styles and learned from many yogis. Most recently I've taken up Bikram Yoga (hot yoga), and love it! To me it's more "exercise" yoga than meditative yoga. I have also found it to be more liberating as even though I am in my own practice and no one is really watching me I feel a different sense of exposure (maybe because I'm only half dressed!) yet a deep sense of acceptance.

There are so many areas of life that a yoga practice can touch and it is truly different for everyone. You don't have to be spiritual to get benefit out of yoga. The low impact physical activity is still a great workout especially for anyone recovering from an injury or with a medical condition*. I encourage everyone I know to try some form of yoga. In life everything we do should be about balance; yin and yang. Yoga gives us the opportunity to re-center ourselves even if only for a few moments. Those few moments add up and can have a tremendous impact on our health by reducing our stress hormone levels, and by allowing us to tune-in to our bodies. The key element to creating an optimally healthy lifestyle is being in-tune with our bodies.

For a quick "pick-me-up", if you really only have a few moments, you can do yoga at work or with a little more time find a good video (online, for rent, and for purchase) that is 15-90 minutes long. There is no one size fits all. Not all yoga is the same so if you try one and don't like it, don't give up, check out a new one. One of the most important practices in yoga is breathing. How often do you check-in with your breath? Seriously! If you're not sure about all this yoga stuff just try the breathing. And I mean really breathing. Sit, or stand, comfortably, close your eyes, or don't, and take a few deep breaths. See you just released some tension and stress! I bet you feel better already ;)

Now go enjoy some brain food (i.e. raw brownies), take a few deep breaths (or for the brave try a new yoga asana), and have a fabulous week!

To Health and Happiness!
M

*Please consult your physician before beginning any new exercise program.

*Weekend of Cravings!*

Okay, so actually I've been wanting sweets all week. As much as I avoid standard desserts (ie. non-organic, sugar laden, etc) I gave into a cookie at our SuperBowl potluck on Friday. EW! YUK! What was I thinking?! One bite and it went in the trash. Ok, time to get control over the "emotional" eating. I will say I'm glad I have come far enough in my nutritional journey that my body, my tastes buds, immediately reject anything that is not nourishing.

I decided I HAD to make some fabulous nourishing guilt-free treats this weekend. I started with a Coconut Cake with Coconut- Honey Frosting! Delish! My inspiration came from this recipe over at Nourished Kitchen. Although I opted for a single layer cake and cut the recipe in half. I even added some shredded coconut on top for decoration. After about an hour in the kitchen I had created a wonderfully yummy treat that was completely gluten-free, sugar-free, and guilt-free!

This recipe is high in fiber thanks to the coconut flour, protein rich and just sweet enough. The frosting is a little high in fat due to the coconut butter, but it is "good" fat. You know those medium chain fatty acids that are hard to find in other "fatty" foods? ;)

Today I'm off to make some raw vegan brownies...