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