Carrot cake smoothie for breakfast: get your Vitamin A

Are you getting enough Vitamin A in your diet to keep your eyes strong, your bones and teeth hard and your skin glowing? If you are taking a synthetic Vitamin A via pill form, the answer is a big NO! Not only is synthetic Vitamin A extremely hazardous to your health, the only true way to eat Vitamin A directly is through animal products such as butter, liver and fish eggs.

There are, however, many plant foods that contain the precursor to Vitamin A, beta carotene. Vitamin A is a fat soluble vitamin, which simply put means that in order to convert beta carotene into Vitamin A, it needs to be consumed with fat. Just for example, we instinctively pair butter with our broccoli or sweet potatoes, both foods high in beta carotene.


I LOVE this recipe! It’s not too sweet but packs a dense punch of nutrition and immune boosting spices, and is my favorite way to ensure my kids get their Vitamin A around the holidays. Perfect vegan treat, too!

Organic ingredients:

1 medium to large carrot, or a handful of yummy baby garden carrots 🙂

1 cup coconut cream

2 tbs gluten free oat flour ( way easy to make your own )

1 tbs ground chia seeds ( I use my handy coffee grinder )

1 tbs maca powder

1 tsp vanilla

1/2 tbs pure ground cinnamon

1/2 tsp ground ginger

pinch of ground cloves

1/2 tsp nutmeg

1/4 – 1/2 cup pure maple syrup

1 scoop GMO free protein or vitamin powder


1 frozen banana

1 1/2 cups of ice


Blend together all ingredients before adding the ice. Once smooth, blend together with the ice.



Happy birthday Austin!

Here’s where I found the original recipe:

Vegan Coconut Peanut Butter Cookie Dough Bites ~


On a mission for health but find yourself missing cookie dough? These super simple low glycemic yummies are as quick to make as they are delicious!

This dish is unique in that it can be a perfect breakfast, lunch, dinner, pre/post-workout, AND dessert as it is high in protein and easily assimilated vitamins and nutrients! Oh yeah, we’re all about versatility and simplicity when it comes to making fit-foods on the fly!

Vegan Coconut Peanut Butter Cookie Dough Bites ~

* 1/4 cup chickpeas – strained and patted dry between two paper towels

* 2 tsp vanilla extract

* 1/2 cup & 2tbs natural style peanut butter or butter of your choice

* 1/4 cup raw coconut nectar ( coconut secret )

* 1 tsp baking powder

* 1/2 cup unsweetened  shredded coconut

* 2 tbs unrefined coconut palm sugar or coconut sugar

*           *          *

#)1 Preheat oven to 350 degrees

#2) Grease baking sheet with unrefined coconut oil

#3) Put all ingredients in blender/food processor together and process

#4) With a spoon dollop on cookie sheet, about 1″ – 1 1/2″ thick depending on desired firmness

#5) Bake 10 minutes

#6) Remove and cool as desired – the longer they cool the firmer they will become

I hope you enjoy as much as the kids and I do!

If you aren’t coconut crazy like us, you can easily replace the shredded coconut with raw cocoa nibs, chocolate chips, or carob 😀

YUM yum! Peaceful eating all 🙂

Delicious Wild Alaskan Fish Head Soup

This is by far one of my favorite soups to make for our family, and boy is it as easy as it is healthy!

My Grandpa and I boiled all of our salmon heads from one of the men’s dip netting adventures last summer, strained off all of the excesses ( many cultures eat the eyes and cheeks, and while that is really nutritious, I would simply rather not! ) and jarred it all to put away in our freezer.

Now days when I want a quick, nutritious and hot meal, I de-thaw a couple of my jars in cold water/fridge and heat it back up. This is not only a traditional Alaskan meal, but a recognized protocol for the GAPS diet world wide. The fish head contains beautiful orange omega 3 fatty acids and other essential nutrients very important for healing a damaged gut. Consuming fish and bone stocks such as this one have been an enormous part of Austin’s healing journey with leaky gut syndrome.

As for those in the temperate regions, it is very important for us to move with the seasons in harmony in order to keep our health and energy, and we can best achieve this by taking advantage of what nature provides to do so.

Did you know that bone stocks are also an excellent source of calcium that is compatible with our body? Yes, the calcium, among the many important nutrients fish heads and bones contain, is able to be completely absorbed by your body ( unlike store-bought calcium supplements ), and is therefore a wonderful form of holistic and natural ‘dentistry’.

Next time you bring home your catch, don’t throw those heads away! Boil them instead and enjoy healthy digestion ( which means strong natural immune defenses ), a greater sense of balance and well being, and durable and cavity-free teeth 😀

Try this wholesome dish for your family; I promise you it will become a new family favorite!


Wild Alaskan Fish Head Soup ~ 

* Fish Heads

* 1 sliced onion

* Sliced celery

* 8 – 10 whole cloves of garlic

* optional – diced green onions

* 2 – 3 sliced yams

* sliced/diced tomatoes

* optional – 2 – 3 sliced sweet potatoes 

* Sea Salt

* Braggs Organic Sprinkle Seasoning

1.) Bring fish heads to a boil ( if you have an outside boiler that is optimal as the boiling heads will exude a very fishy odor – not an indicator of how the resulting soup will taste ). Boil until completely cooked, so probably somewhere between 30 – 60 minutes depending on how many heads we are talking about.

2.) Strain everything well and pour resulting broth into mason jars; freeze everything but what you will use today.

3.) Combine broth, vegetables and desired seasonings; bring to a boil.

4.) Reduce heat and let simmer for 45 minutes or until vegetables are cooked.

5.) Serve, cool*, and enjoy!

Note – for those who are experiencing digestive difficulty or who are on a whole foods/restorative journey with your health, feel free to add a few spoonfuls of whole fat, plain yogurt to your dish ( wait until it’s cooled a bit as the probiotics will be killed in high heat ). This actually gives it a very tasty chowder-like feel, and will reinforce the healing power of the dish.

Enjoy your healthy living practices, and have fun with what nature has to offer in your in your region!


Quinoa Yogurt for Happy Kids :D

Quinoa yogurt for kids?

While this dish may, in picture, resemble cream of rice too much to look delectable by anyones standards, it’s actually as tasty as it is healthy!  One of my kids favorite breakfast or lunch meals, quinoa is one of the most nutritious grains on the planet, and unique in that it is also a perfect source of complete protein.

Inspired by our time with the GAPS diet, I mixed in some yogurt, peppers and seasoning one afternoon, and discovered what is now an easy family favorite for days when I am pressed for time.

Not only do my kids love this meal, but my husband and I enjoy it as well! Because it is an excellent combo of protein and wholesome fats, I even use this as one of my post-lifting meals for maximum growth and development 🙂

Try this, you’re bound to like it!


First time quinoa users – be sure to rinse your quinoa before following cooking instructions! There is a naturally occurring chemical on quinoa ( you will see this bubbling off as you rinse ) that is not necessarily harmful when consumed, but will certainly give your dish an off taste 🙂 Enjoy!

* 2 1/2 cups pre-boiled  organic quinoa ( see bag for boiling instructions )

* 1 to 1 1/2 cups organic whole fat plain yogurt

* Veggie of your choosing ( we prefer chopped up bell peppers, cilantro & baby tomatoes )

* Seasonings of choice ( I add sea salt, Braggs Seasoning, garlic powder )

* a squeeze of fresh lemon juice

There you go – a perfectly well rounded meal for you and your littles to enjoy together! This is also a perfect way to start the day for anyone on a weightless journey as well. If you didn’t catch my post on ‘the fat myth’, in which I discuss keeping a healthy body weight by including fats into your diet, check it out here

Have fun with your meals!