Wednesday, December 24, 2014

Chocolate Chip Almond Cookies

This is a great chocolate chip cookie recipe for the holiday season for anyone following a Paleo or Gluten free diet. These cookies are full of nutrient packed ingredients and no refined sugar or flour. 
 The addition of the flax seed provides extra omega 3’s. 

Paleo, Gluten free, Grain free, Dairy free, Soy free

Photo Credit Megan and Michael Theriault 

1 1/2 cups almond flour
1 egg
1/2 teaspoon baking soda 
1/2 teaspoon sea salt
2 tablespoons flax seed (ground) 
1/8th cup coconut oil melted
1 teaspoon vanilla
1/4th cup grade B maple syrup
1 tsp cinnamon

1- Preheat oven to 350
2- Combine almond flour, baking soda, salt, cinnamon and flax seed in a bowl
3- In a separate bowl beat egg with vanilla, and add coconut oil and maple syrup
4- Slowly add the dry ingredients to the wet ingredients combining 
5- Add chocolate chips
6- Using a tablespoon place cookie dough on greased baking sheet
7- Bake for 12 minutes.
8 - Remove from oven and let cool. 

Happy Holidays and Merry Christmas to all of our readers. Enjoy all the good food and time spent with family and friends. We will be back in the New Year with a ton of new projects for our readers so stay tuned to the 2 health nuts in 2015! 

Yours in Health & Happiness,

Lisa and Nichole

Sunday, December 21, 2014

Mixed Nut Chocolate Peppermint Cookies

The holidays are full of over indulgences and unhealthy food. However, there are ways to make our favorite holiday treats healthier to allow you to still indulge without the guilt. This recipe is a grain free, refined sugar free take on thin mint cookies.  

Dairy free, Gluten free, Grain free, Paleo 

Photo credit: Michael & Megan Theriault 

  • 1 cup of homemade ground nut butter ( We used raw mixed nuts and ground in the Vitamix but you can use any pre made nut butter)
  • 1/2 cup coconut sugar
  • 1 egg
  • 1/2 cup unsweetened cocoa powder 
  • 1 teaspoon baking soda 
  • 1 teaspoon peppermint extract or 5 drops Young Living peppermint essential oil found here
Preheat oven to 350 degrees 
Grind enough nuts to make one cup of nut butter
Combine cocoa  and baking soda in separate bowl
Beat egg in bowl
Add vanilla and coconut sugar
Add in nut butter and stir to combine
Add the cocoa and baking soda mix to wet ingredients half at a time
Once dough is formed roll into 1 in balls
Place dough on greased cookie sheet and press down with fork 
Bake for ten minutes


Yours in Health & Happiness,

Lisa and Nichole

Friday, December 19, 2014

Blood Pressure Lowering Tea

Hibiscus tea is a traditional remedy for lowering blood pressure. In one study, drinking hibiscus tea for just 12 days reduced systolic pressure by an average 11.7 percent and diastolic pressure by 10.7 percent.  Lavender essential oil is an adaptogen which means it can assist the body when adapting to stress or imbalances. Lavender can be used for a variety of different things but it is great for calming down the body and nervous system which will help lower blood pressure. This is a great relaxing combination to enjoy any time of day.
*(This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.) 

Photo credit Michael and Megan Theriault 

1 hibiscus tea bag
3 drops of lavender essential oil (only Young Living essential oil can be safely ingested we do not recommend making this with any other brand essential oil) 
1 cup boiling water
1 tbs raw honey

1- Boil tea water
2- Steep the tea bag and add additional ingredients 

Yours in Health & Happiness,

Lisa and Nichole

Tuesday, December 16, 2014

Pear Arugula Salad

The ingredients of this salad work perfectly in combination with each other. This is a great fall or winter salad as a healthy side salad. Arugula is one of our favorite salad greens and is full of Vitamin A, C, & K as well as copper and iron. 

Photo Credit Michael Theriault & Megan Theriault 

2 cups arugula 
2 tbs pecans (or any nut you have on hand)
3 tbs gorgonzola cheese
1/2 pear 
1 tbs balsamic vinegar 
2 tbs extra virgin olive oil

1- Place arugula in bowl 
2- Toast nuts in a dry skillet until they start to turn brown
3- Add nuts and cheese to arugula
4- Slice 1/2 pear in thin slices and put on arugula
5- In separate bowl combine vinegar and olive oil, stir to combine
6- Pour over salad mix until all salad is covered 

Yours in Health & Happiness,

Lisa and Nichole

Thursday, December 11, 2014

Thirsty Thursday: Golden Milk

This new drink on our menu is a fun healthy way to enjoy a glass of milk. We are always trying to think of ways to sneak in more super foods, herbs and spices into our diets and this drink does the trick. 

The rockstar in this drink is the turmeric. Turmeric is full of amazing health benefits and is a powerful anti-inflammatory. Health Benefits include the reduction of joint pain, digestive aid, anti-oxidant, anti-bacterial, cancer killing, anti-depressent, liver detox, wound healing, and blood sugar balance.

The next health boosting herb in this milk is ginger.  Ginger is great for stomach discomfort, reduces inflammation, improves asthma, increases blood circulation, and boosts the immune system. It also relieves stress, helps prevent and reduce cough and cold, and helps aid in weight loss. 

Cinnamon is a great spice to add in to your daily diet. Cinnamon can lower cholesterol, help balance blood sugar levels, protect against heart disease, help reduce pain and inflammation, and increase immunity.

Who new drinking a nice cup of warm milk could have so many health benefits... Enjoy!

1.5 cups unsweetened almond milk
1 tsp turmeric
1/2 tsp ground ginger
1 tsp cinnamon
2 tbs grade B maple syrup

Place all ingredients in a pot and heat to desired temperature stirring constantly.

Yours in Health & Happiness,

Lisa and Nichole

Sunday, November 23, 2014


 Thanksgiving with the Health Nuts

Before you make your traditional Thanksgiving meal this year ask yourself "is there any way to make our classic favorites healthier?" The answer is yes. You can still enjoy your Thanksgiving meal and at the same time know that you are making good choices that won't leave you feeling overstuffed and packing on the holiday pounds. We have focused on a primarily Paleo menu because when consuming a lot of food at one time people tend to feel overly full and uncomfortable, especially from all the breads and high starch foods. Paleo is free of all grains and processed sugars. However, we had to veer off of Paleo for the stuffing and apple crisp, bringing you delicious gluten free options. We have enjoyed all of these recipes ourselves and can make you a more than satisfied guarantee. Cheers to a truly nourishing Thanksgiving without the guilt! 


Roasted brussel sprouts with bacon
Cauliflower mashed potatoes
Paleo gravy 
Homemade cranberry sauce
Sweet potato casserole 
Gluten free stuffing
Roasted butternut squash with apples


Gluten Free Apple Crisp 
Paleo pumpkin pie 

Roasted Brussels Sprouts with Bacon

Bacon. Need we say more. This recipe will give you a whole new love for brussels sprouts.


1 lb brussel sprouts
 1 lb of Applegate Farms organic bacon

- Heat oven to 350
- Place bacon on a cookie sheet and bake at 350 until crisp
- Remove bacon from pan and put on plate 
- Cut ends off brussel sprouts and cut in half
-Place brussel sprouts on previous cookie sheet and cover with the bacon grease
- Bake brussel sprouts in over until crisp
- Cut bacon and add to brussel sprouts

Mashed Cauliflower

You will be very surprised how much mashed cauliflower actually tastes like mashed potatoes, especially when they are smothered in our delicious paleo gravy.


1 head of cauliflower
2 tbs organic free range chicken broth
2 roasted garlic cloves
2 tbs extra virgin olive oil

Steam cauliflower until soft 
roast and peel garlic cloves
place all ingredients in a blender and blend until smooth
Cover with chives

Paleo Gravy

1 cup turkey drippings
1 cup of organic free range chicken broth
2 tbs arrowroot starch or potato starch

-Bring turkey drippings and broth to a boil
- In a cup mix together starch and a couple tbs of water until starch is dissolved
- Whisk starch into broth and stir until mixture thickens

Homemade Cranberry Sauce

Traditional canned cranberry sauce is full of sugar and artificial ingredients. Our recipes contains no refined sugar and is super easy to make. It also is a great make ahead option to save time on Thanksgiving Day!


12 oz cranberries 
4 oranges
2 tsp cinnamon
1/2 cup maple syrup + more if too tart

-Juice 4 oranges, and zest one of the oranges
-Place all ingredients in pan over high on stove
-Bring to a boil and turn down to medium stirring constantly
-Cook about 10-15 minutes over medium until sauce thickens
-Taste the sauce and add additional maple syrup if you feel it is too tart
-Cover with orange zest 

Don't be afraid to get the kids involved in the kitchen. They can be great little helpers!

Sweet Potato Casserole

A spin on the traditional sweet potato casserole that is high in processed sugars from the brown sugar and marshmallows. This version has banana and maple syrup to add in some sweetness, topped with naturally sweet crunchy pecans!

Prep Time:
20 min
Cook Time:
1 hr 5 min
10 to 12 servings

5 medium sweet potatoes, scrubbed
4 bananas, unpeeled
1/2 cup (1 stick) organic unsalted butter, at room temperature
1/4 cup pure maple syrup or honey
sea salt
1 1/2 cups pecans, chopped

Preheat the oven to 375 degrees F.
-Prick the sweet potatoes all over with a fork, put them in a roasting pan and roast for 30 minutes.
-Toss the bananas into the pan and continue roasting for 10 to 15 minutes, until both the bananas and potatoes are very soft.
 -Remove the pan from the oven but don't turn the oven off.
-When potatoes are cool enough to handle, scoop out the flesh into a large mixing bowl.
-Peel the bananas and add them to the bowl along with 1 stick of the butter, and maple syrup.
-Season with salt and beat vigorously with a wooden spoon until everything's well combined and the mixture is fluffy.
-Spoon into an oven-proof serving bowl and smooth the top.
-Sprinkle the chopped pecans over the sweet potatoes and return to the oven. 
-Cook for about 20 minutes, until the pecans are golden. 
-Serve hot.

Gluten Free Stuffing

We cheated a little bit on this one but we wanted to bring you a delicious gluten free stuffing. This stuffing is the closest thing we have experienced to traditional stuffing. In fact you may not be able to tell the difference but it won't leave you feeling as "overstuffed." After all, what is Thanksgiving without the classic stuffing flavor!

Roasted butternut squash with apples

What is Thanksgiving without butternut squash? This recipe combines the sweetness of butternut squash with the sweet tart flavor of roasted apples, and the crunchiness of pecans, with maple syrup draped on top further bringing out all the sweet flavors! 

Recipe here-  previous post

Gluten Free Apple Crisp

Classic Apple crisp with a healthy twist but your taste buds won't know the difference. Simply delish!

Recipe in previous post

Paleo Pumpkin Pie

This pie is completely grain free and free of processed sugars. The creamy pumpkin filling, sweet frosting, and ginger snap crust will have you coming back for another slice!

Recipe: From Autoimmune Paleo found here pie
The only change we made is we doubled the frosting. 

We hope you enjoy our recipes and most importantly enjoy spending time with loved ones. Have a blessed Holiday!

Yours in Health & Happiness,

Lisa and Nichole

Thursday, November 13, 2014

Thirsty Thursday: Peppermint Mocha

Tis the season for sugar filled holiday drinks! We have a healthy version of a peppermint mocha that won't leave you broke or feeling guilty. We need all the help we can get with all the temptations around us during the holiday season. 

Photo Credit: Michael Theriault & Megan Theriault 

8oz of coffee
2 tbs coconut cream
1 tbs cocoa powder
2 tbs coconut sugar 
2 drops of peppermint essential oil (or 1/2 tsp peppermint extract )

*can sub carob powder for cocoa powder
*can sub stevia for the coconut sugar to make it a sugar free treat 

1- Brew coffee

2- Place hot coffee and additional ingredients in blender and blend until smooth

The Health Nuts will be working on a special Thanksgiving project this weekend that we will be posting before the holiday! Stay tuned you won't want to miss it. 

If you have any holiday drinks you would like to see on the blog comment below or send us an email we love hearing from you. 

Yours in Health & Happiness

Lisa and Nichole

Tuesday, November 11, 2014

Nourishing Chicken Soup

Chicken soup may be good for the soul but it is even better as a first line of defense for cold and flu season.  

What makes this chicken soup recipe so nourishing? 

The broth. It is made from the bones of the chicken which release minerals and nutrients into the broth. These nutrients and minerals support the healing of the digestive tract and boost the immune system.  In addition, the broth contains added nutrients from vegetables and herbs for further immune boosting support. The following mineral broth is adapted from the book The Longevity Kitchen, by Rebecca Katz. We recommend this broth to all of our clients. Finding such a perfect broth gave us no reason to re invent the wheel. In fact we have even had the opportunity to skype with the author and discuss how she successfully uses food as medicine!

There are a lot of ingredients so don't be afraid to shorten the list a little bit if you can't find them all. You can store and freeze this broth or use it all up for a delicious family meal. It's perfect for when you or any little one's in the house are feeling under the weather or just need some hot comfort food.

Magic Mineral Broth


1 organic chicken carcass 
8 quarts of cold filtered water
1 large bunch fresh flat-leaf parsely
1 bunch of celery, incuding the heart, cut into thirds
12 garlic cloves unpeeled and smashed
2 unpeeled sweet potatoes, cut into chunks
2 unpeeled yellow onions cut into quarters
1 unpeeled yam cut into chunks
6 unpeeled carrots cut into thirds
1 fennel bulb with tops
1 leek, white and green parts cut into thirds
2 bay leaves
1(3-inch) unpeeled fresh ginger cut in half length wise
1 (8 inch) strip kombu
12 black peppercorns
4 juniper or allspice berries
1 tablespoon freshly squeezed lemon juice


* cook chicken and take the meat off leaving the carcass. Set meat aside for the soup.

Rinse all vegetables
Place ingredients in a 12 quart or large stock pot
Add the water, cover, bring to a boil
Turn heat to low and simmer 2-4 hours
Add more water if vegetables go below water line (water evaporates while cooking)
Simmer until you can taste the richness of the vegetables
Strain through a large course mesh sleeve placed over a heat proof container
stir in salt
let cool to room temperature, refrigerate overnight
skim off as much fat off of the top as possible
broth is ready to be used for chicken soup
it may be portioned into airtight containers and to freeze for later use

*This recipe calls for all of the broth for serving a family of 5-6 however you can always make smaller portions.

Chicken Soup Recipe


Magic Mineral Broth
1 bunch of celery chopped
5 large carrots chopped into 1/2 inch circles
1 tbsp ground sage
2 tsp ground turmeric
sea salt and pepper to taste
chicken meat from entire chicken

Optional add ins (everyone has there own classic favorite):
Brown rice
Organic Potatoes
Brown rice pasta


Place broth in large stock pot
Add in carrots and celery
Bring to a boil and turn heat down to med and cook for approx. 30 min depending on desired tenderness of veggies
Add in chicken meat and optional precooked ad in for the remaining 5 minutes of the 30 min just to heat them up
serve immediately


Yours in Health & Happiness

Lisa and Nichole

Thursday, November 6, 2014

Thirsty Thursday: Hot Cocoa

This is a perfect healthy version of hot cocoa for the cold weather we have been having. If you can't do cocoa powder you can sub carob for the cocoa. I have been enjoying this a lot lately!

Photo credit: Michael & Megan Theriault

1 cup non diary milk
2 tbs unsweetened cocoa powder
3 tbs coconut sugar

1- In small pan warm non dairy milk
2- Whisk in cocoa powder and coconut sugar

3- Bring to simmer and pour into mug 

   Yours in Health & Happiness,

                                        Lisa and Nichole

Thursday, October 30, 2014

Thirsty Thursday: Apple Pie Smoothie

This smoothie taste like a slice of apple pie in a glass! But much healthier of course. 

Photo credit Michael Theriault & Megan Theriault 

3/4 cup apple sauce
1 cup milk (whole or non-dairy)
1 tsp vanilla 
1 tsp cinnamon
1 tbs maple syrup
dash of nutmeg


Place all ingredients in blender and blend until smooth. Enjoy!

Have a happy and healthy Halloween tomorrow everyone! We promise to be around more soon with recipes, updates and video posts. We have been swamped lately trying to finish up our last semester! 

   Yours in Health & Happiness,

                                        Lisa and Nichole

Tuesday, October 21, 2014

Grain Free Pumpkin Pancakes

Sorry for the lack of posts last week things with school have been crazy for us! This recipe is worth the wait. These pancakes are a great option for anyone who is on a gluten free or grain free diet. They have no added sugar and are full of protein, vitamin A, and bursting with pumpkin flavor. Feel free to add a few tablespoons of maple syrup to the batter if you want a sweeter pancake. 

photo credit to Michael Theriault and Megan Theriault 

3/4th cup pumpkin
3 eggs
1/2 cup almond butter
2 tsp pumpkin pie spice

1- Blend all ingredients together
2- Heat pan on medium and coat with coconut oil
3- Pour 1/4cup of batter onto skillet 
4- When batter begins to bubble flip pancake
5- Enjoy with ghee, butter or coconut oil and maple syrup

                           Yours in Health & Happiness,

                                                Lisa and Nichole

Tuesday, October 14, 2014

Chunky Cinnamon Apple Sauce

There is nothing like Fall in New England. One of the most popular fall activities is apple picking. Here is a perfect recipe to use all of those apples that you picked. Homemade apple sauce is super easy, cost effective and the best part is that you can control all of the ingredients that go into it.

Photo credit: Michael Theriault & Megan Theriault

1/2 cup water
6 apples
1 tbs cinnamon 

1- Peel apples and core
2- Chop apples into squares
3- In a medium pan combine apples and water
4- Turn on medium and cook covered until apples soften
5- Remove cover and add cinnamon 
6- Mash apples with a potato masher

7- Store in refrigerator to up to a week

                                              Yours in Health & Happiness,

                                        Lisa and Nichole

Thursday, October 9, 2014

Thirsty Thursday: Carrot apple ginger juice

The perfect juice for the upcoming cold and flu season. This juice helps support the immune system and makes your skin glow! 

photo credit to Michael Theriault Megan Theriault

2 apples
5 carrots 
2 inch of ginger 


Put all ingredients in a juicer and enjoy! 

 Yours in Health & Happiness,

                                        Lisa and Nichole

Tuesday, October 7, 2014

Chocolate Pumpkin Chia Seed Pudding

Hey blog readers! I just wanted to stop by quick with a fun new breakfast recipe for pumpkin season. This is a grain free version of overnight oats. Chia seeds are a great source of vegetarian based Omega 3's in the form of ALA. This is a great breakfast choice for anyone who doesn't have much time in the morning to prepare. This should be made the day before and left in the fridge overnight. You can heat it up the next morning or eat it cold the choice is yours. 

Photo credit: Michael Theriault & Megan Theriault

1/2 cup nondairy milk
1/3 cup pumpkin
2 tbs chia seeds
1 tsp pumpkin pie spice
2 tbs cocoa powder
2 tbs chocolate chips (Enjoy Life)
2 tbs maple syrup 

1- Place all ingredients in a glass jar and mix together. 
2- Store in the refrigerator overnight and enjoy for breakfast the next day. 

 Yours in Health & Happiness,

                                                         Lisa and Nichole

Thursday, October 2, 2014

Thirsty Thursday: Pumpkin Pie Smoothie

And the pumpkin kick continues. I have been completely obsessed with all fall produce lately. I think if I show up to one of my cooking classes with one more squash recipe they may leave. This smoothie tastes just like pumpkin pie with actual pumpkin as one of the ingredients unlike some of the pumpkin drinks available out there. Pumpkin is a great source of Vitamin A, potassium and fiber to fill you up and keep you satisfied. The frozen banana provides the smoothie with just enough sweetness. 

Paleo, primal, gluten free, grain-free, soy- free, nut-free 
Serves 1

pumpkin pie smoothie
1 cup milk (whole or nondairy)
1/2 cup pumpkin
1 frozen banana
2 tsp pumpkin pie spice 


Place all ingredients in blender and blend until smooth

photo credit Michael Theriault & Megan Theriault

 Yours in Health & Happiness,

                                                         Lisa and Nichole