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Cinnamon Raisin Coconut Flour Muffins

Posted by Kayla Grossmann

You really can’t go wrong with the classic combination of cinnamon and raisins. In this recipe, the spicy-sweet duo is folded into a simple coconut flour batter to make hearty, flavorful muffins. Not only do these muffins taste delicious, they are also satisfyingly high in healthy fats, fiber, minerals, and protein. Topped with a dab of nut butter or drizzled with coconut spread, they are one of our absolute favorite recipes to use as a nutrient-dense breakfast or snack on-the-go.

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Tags: Recipes, Fuel Your Body

Fisherman's Eggs: A Nutrient-Dense Meal

Posted by Kayla Grossmann

Sardines. What can you do with this shimmery, nutrient-packed seafood? While undeniably rich in protein, omega-3s, and minerals, the strong tasting little fish can be very challenging to incorporate into the diet. Some brave people enjoy them straight out of the can or spread neatly over crackers, but I’ve never quite managed to get them down in that way. That’s why I’m always looking for creative, simple strategies to include them in meals. One of my favorite ways to eat sardines is in this traditional Fisherman’s Eggs dish with lots of garlic, shallots and parsley. It provides just the right balance of flavors and textures to make eating sardines delicious and easy.

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Tags: Recipes, Fuel Your Body

50 Years of Fitness...Thanks Dad!

Posted by Norm LeMoine

Okay, it’s time to talk about strength and fitness. I don’t mean simply looking in the mirror and being impressed (or depressed) by the specimen staring back at you, but actually feeling great and performing at one’s peak.
Here’s what I have found after working out for the past fifty years. Yes, that’s 5-0! I actually began my journey when my Dad bought me a workout bench and a 110 lb weight set at Sears & Roebuck on my fourteenth birthday. I was preparing for the high school football season and wanted to excel. To this day, I am convinced weight training helped me become a better, stronger, more confident and more effective player and person than I would have been otherwise. I still have the original equipment in my basement. In fact, I just used it yesterday! It’s a bit worn and showing its age… some would say like its owner! Over the years, I have collected an assortment of other equipment. No matter what you have for equipment, here’s what I recommend to maintain (or to rediscover!) your youth at any age.

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Tags: Fuel Your Body, Build Strength, Connect With Nature

Tips for Finding the Best Olive Oil + A Homemade Dressing Recipe

Posted by Kayla Grossmann

With its highly palatable taste and wide availability, nearly everyone has heard about olive oil’s heart helping, cholesterol lowering, blood sugar regulating properties. Olive oil is popularly used in cooking: drizzled in the pan as a base for quick, hearty sautés or slathering over veggies for roasting. However what many people don’t realize is that this powerhouse plant oil is really best featured in dips and salad dressings where its 200 plus beneficial compounds and complex fatty acids can be enjoyed in the raw. In this article I'll share some of the key features to look for when selecting an olive oil, review tips for using it wisely in the kitchen, and share one of my favorite salad and homemade dressing recipes. 

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Tags: Recipes, Fuel Your Body, Avoid Toxins

Coconut Flour Pumpkin Pancakes

Posted by Kayla Grossmann

Around here we have already started to see the very first hints of fall. Certain leaves are beginning to fade into a golden yellow, apples are decorating orchard trees and there's a cool edge to the afternoon breeze. The season for steaming drinks, flannels and all-things-pumpkin is about to arrive! To celebrate, I've prepared this Coconut Flour Pumpkin Pancake recipe. Made with hearty ingredients and filled with the rich flavors of cinnamon and maple syrup, this breakfast treat is the perfect way to usher in the upcoming season.

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Tags: Recipes, Fuel Your Body

Vanilla Almond Chia Breakfast Bowl

Posted by Kayla Grossmann

Last week I found myself in a breakfast rut. Don't you just hate when that happens? I woke up, walked down to the kitchen and scanned it blankly. I swung open the cabinets and peered into the refrigerator, but nothing looked appetizing. I was bored with my go-to options and was craving something new. That's when I dreamed up this Vanilla Almond Chia Breakfast Bowl. Packed with healthy fats, protein, antioxidants and fiber, it has plenty of nutrition to satisfy and just enough sweetness to leave you scraping the bowl.

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Tags: Recipes, Fuel Your Body

No-Bake Chocolate Berry Slices

Posted by Kayla Grossmann

Making healthy, real food desserts isn't always easy. Gluten-free flours can be tough to work with, recipes seem to have a million steps and at times it can feel like you've spent days in the kitchen experimenting only to end up with a recipe flop. But every so often I find a dessert like this one that tastes amazing and is super simple to make. I guess it's hard to go wrong with chocolate, nuts and fresh berries. This unique nutrient dense dessert combines these beloved ingredients into something that falls between a tart, pie and fruit pizza. Call it whatever you'd like; most importantly it is delicious!

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Tags: Recipes, Fuel Your Body

DIY Switchel Recipe: A sweet and delicious fermented drink

Posted by Kayla Grossmann

If you are looking to add more fermented foods to your diet, then it may be time to give switchel a try. This simple colonial farmer's drink is made with tangy apple cider vinegar, warming ginger, fresh lemon and a drizzle of honey for sweetness. Switchel packs a punch of beneficial enzymes, detoxifiers and anti-inflammatory compounds, all in one sweet and refreshing gulp. Best of all this DIY fermented beverage can be mixed up at home and savored within minutes.

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Tags: Supplements & Remedies, Recipes, Fuel Your Body

The Many Benefits of a Home Garden: An Interview with Celeste Longacre

Posted by Kayla Grossmann

I recently had the chance to connect with gardening and sustainability expert Celeste Longacre before the ground thaws and she is called to spend long days outdoors on her farm. Celeste is an accomplished gardener who has been growing most of her family’s vegetables for over 35 years. She is the author of the book Celeste's Garden Delights: Discover the Many Ways a Garden Can Nurture You and has also been the astrologer for “The Old Farmer’s Almanac” for the past twenty years. Celeste is an inspiring champion of the local food movement and we are so excited to have her on the blog! She will be joining us for a three part interview series that covers tips, techniques and ideas for growing your own food at home. Enter Celeste...

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Tags: Heal Your Mind, Fuel Your Body, Connect With Nature

For the Love of Lard: 3 Reasons to Consider This Healthy Fat

Posted by Kayla Grossmann

Have you ever tasted a perfectly-browned, flaky pie crust made with lard? Have you enjoyed the slightly crisp and wildly flavorful goodness of fresh veggies sauteed in pig fat? Have you dared to slather a creamy, delicious spoonful on a slice of sourdough bread? If you answered no to any of these questions, you are missing out. Lard (rendered pig fat, that is) was once a staple in the traditional kitchen and with good reason: this delectable fat not only tastes divine, it can be healthy for you too.

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Tags: Fuel Your Body

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    Hi! My Name is Kayla. I am an RN turned researcher, real-food-nibbler and integrative health advocate. Welcome to the blog!

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