Balsamic Glazed Beets with Pecans

Balsamic Glazed beets with pecans

4 cups peeled beet wedges

3 tbs white balsamic or rice vinegar

1 tbs water

1 tbs butter

1/4 tsp salt

1/4 tsp pepper

3 tbs chopped pecans

  1. Bring about 1 inch of water to a boil in a large saucepan fitted with a steamer basket. Add beets, cover and steam until tender. 15 to 20 min.

  2. Combine vinegar, water, butter, salt, pepper in a large skillet. Cook over medium heat until butter is melted, and mixture starts to bubble. Add the beets, cook stirring often untill most of the liquid has evaporated and beets are glazed. 2 to 5 min. Top with pecans. Note: If your beets come with tops, chop and add to the mixture in step 2. They add lots of extra nutrition.

From Eating Well magazine September/October 2015

Scenes from the saddle #1 much fun to exercise now, thanks to Winthrop Mountain Sports! I've added a nice loop to my weekely routine, about 11 miles we are guessing. I call it the War creek loop, and the wild flowers are amazing! Getting pelted with butterflies was never so exciting, just keep your mouth closed. The smell in the air and the freshness coming off the raging creek makes you feel alive. Sometimes making an investment in your health is the best thing you can do to feel better and more energized.


Seaweed Salad dressing & Avocado Dressing


Dulse Dressing

1.    2 Tablespoons tahini (sesame seed butter)

2.    2 Tablespoons water.

3.    2 Tablespoons fresh lemon juice.

4.    1 teaspoon raw honey.

5.    1 teaspoon dulse seaweed granules (such as Maine Coast™)

6.    1/8 teaspoon sea salt.

7.    Dash cayenne pepper.


Creamy Avocado Dressing


1 whole large avocado

1 clove garlic, peeled

1/2 tablespoon fresh lime or lemon juice

3 tablespoons olive oil or avocado oil

1/4 teaspoon kosher salt

1/4 teaspoon ground black pepper



In a mini food processor add the peeled clove of garlic, avocado, lime or lemon juice, olive oil, salt and pepper.

Process until smooth, stopping to scrape down the sides a few times. Thin the salad dressing out with a little bit of water (1/4 cup to 1/2 cup) until it reaches a desired consistency.

Keep in an airtight container for at least a week, but 3 to 4 days is best.

Kim Chi Weekend

We went to visit a friend and make kimchi for the weekend. The process starts with chinese cabbage aka napa cabbage. We salted it and let it sweat out water over night.


The next morning the process began of combining all the ingredients. 

veggies chopped

veggies chopped

We chopped the cabbage, carrots, green onions.


Next we started making the pepper sauce. First we pureed 1 apple, 8 cloves of garlic, 1 onion, and chunks of ginger.


Next we added the rice starch rue to the sauce and the red pepper powder. The rice startch feeds the bacteria and makes it stick to the cabbage nicely. Fish sauce, or seaweed powder is also added and pureed.

yummy and spicy

yummy and spicy

Next you combine the veggies and cabbage with this amazing sauce. Using gloves is advised or your hands will be stained orange for a while. Then while you have your gloves on, it gets packed into clean wide mouth jars for the fermentation process.

Beauties ready to ferment.

Beauties ready to ferment.

Aren't these beautiful! So colorful and full of nutrition. Soon to be full of good bacteria. These will set on my counter at room temp for about a week. Please put a dish or pan under them as they start to ferment some liquid may bubble out of top and it will stain. After a week they go into the refrigerator until they are consumed. They last for years, just check periodically to be sure no mold is growing on the top. If the veggies are submerged in the liquid this won't happen. Enjoy the spice and friendly bacteria for your gut. Koreans eat kimchi with everything, and many times a day for good health.

Healthy Eating On The Go

Healthy eating blank.jpeg

How to fuel your body for better health and more energy even when you have a crazy busy schedule.

One of the biggest struggles that most people face today is a hectic schedule.

We’re so busy that it makes eating healthy a real challenge. Quick and convenient foods end up taking the place of healthy, nourishing food when we’re on the go, go, go all the time.  These less-than-ideal food choices put us on the hamster wheel of experiencing low energy, weight gain, and potential health problems. 

What if I told you it didn’t have to be this way? You don’t have to be a slave to your schedule and resort to fast food or processed foods on a regular basis.

It’s possible to eat healthy foods, even with a jam-packed schedule. It just requires a little bit of pre-planning to ensure success. You’ll feel better, have more energy, and your waistline will thank you too.

When you start fueling your body with healthier choices, you’ll probably also find that you don’t have that 3 PM slump or need that afternoon caffeine boost. (These are a couple of added benefits many of my clients experience, and they’re always pleasantly surprised).

Eating Healthy When You’re Not Home

There are plenty of circumstances that will take you away from home, and make it more challenging to eat healthy food. Take the time to plan ahead and you can relax knowing that you won’t be derailing your healthy living efforts by consuming empty calories that only make you hungry again a short time later.

Daily Errands and/or Kid’s Activities

Most of us spend several hours in our vehicles every week running errands, stuck in traffic or shuttling kids back and forth between activities. If we don’t plan ahead, it is easy to fall into the trap of swinging through the closest drive through when you (or your family) are hungry.

Don’t wait until the point that you’re starving to make food choices, as this will almost always lead to bad decisions. Instead, plan ahead, so you don’t have to rely on your willpower alone to keep you on track. Pack easy to carry healthy snacks, and keep them in either your purse or your vehicle. This way you always have healthy choices right at your fingertips.

Road Trips

Just because you’re on vacation, doesn’t mean you should take a total hiatus from your health goals. You can still live a healthy lifestyle on road trips by packing healthy foods to eat in the car. You can pack a cooler to keep handy so you have easy access to snacks while on the road. If you’re planning on stopping at rest areas along the way, pack a nutritious picnic lunch to eat before you head back out on the next leg of your trip.


Even though you can’t pack liquids in your carry-on bag, there are still plenty of options for what you can bring. You can pack wrapped whole food snack bars, nuts, seeds or even pieces of fruit in your personal items bag. With a little creative planning, you can keep your nutrition on track, and save yourself a bundle of money you would have otherwise spent on pricey (and often unhealthy) airport food and snacks.

Foods That Are Easy to Pack

The following items are all easy to prepare, and convenient to take on the go. Feel free to experiment, and find out which snacks best fit your preference and lifestyle. Mix and match options to see what works for you.  Be sure to keep any perishable foods in a cooler or use an ice pack.

●      Baby carrots and cucumber slices with hummus

●      Sliced or whole apples with nut butter or sun butter

●      Clementine or mandarin oranges

●      Grapes

●      Sliced or whole pears

●      Smoothie (if you plan to drink it within 30 mins or so)

●      Nuts and raisins (you can make your own trail mix)

●      Pumpkin seeds (pepitas) and/or sunflower seeds

●      Whole Food Snack Bars (such as Larabar)

●      Sandwiches or wraps

●      String cheese or cheese cubes

●      High quality beef jerky

●      Cut-up rotisserie chicken (keep cool with an ice pack)

●      Hard boiled eggs

Make the Most of Technology

Almost everyone has a smartphone with them at any given time. You can use this readily available technology to your advantage. Keep your food choices healthy when you’re on the go by utilizing apps that make healthy living easier.

“Healthy Out” is a handy app to keep your nutrition on track when eating out. You can search by tags like meals under 500 calories, paleo, heart healthy, and more. Download the app for iOS or Android to find restaurant meals that fit your needs.

If anyone in your family is gluten intolerant, it may be a challenge to find restaurants that serve gluten-free meals. You can use the app called “Find Me Gluten Free” to help find restaurants with gluten free offerings in your vicinity.

Make Midweek Meals Easy

Just because you have had a busy day doesn’t mean you have to resort to fast food or processed foods for dinner. With a little forethought, you can make sure your family has healthy meals ready to go when you walk in the door.

With the advent of Pinterest, you now have thousands of healthy crockpot meal ideas available for free. Do a quick search and see what recipes may interest you and your family. If you prep everything the night before, or even earlier in the morning, you can come home to a delicious home-cooked meal that is ready to serve. 

Other helpful website for crockpot recipe ideas is and

TIME SAVER TIP:  Batch cook and plan for leftovers. When you do have time to cook, simply double the recipe and set the extras aside to use later in the week on a particularly busy day. It takes very little extra effort to double the recipe, and you will reap the benefits of time savings later in the week.

Make Healthy Eating Strategies Work for You

Even with a busy schedule, you can still make sure that you are eating healthy, nutritious meals. By putting in a little bit planning, you can ensure that you and your family enjoy healthy foods that support your lifestyle and your goals.

You can do this!  Let me know if I can help.



Maca Chocolate Bark.....yummmm

Nutrition Heals -  MACA CHOCOLATE BARK

Yield: 4 to 5 servings
Active Time: 15 minutes
Total Time: 30 minutes


½ cup coconut oil
½ cup cacao powder
¼ cup maple syrup
1 tablespoon creamy almond butter
2 teaspoons  Maca Powder
¼ teaspoon ground cinnamon
⅛ teaspoon cayenne pepper
⅛ teaspoon sea salt
¼ cup almonds (raw or dry roasted) chopped, divided
¼ cup pecans (raw or dry roasted) chopped, divided
2 tablespoons dried cranberries
1 tablespoon pumpkin seeds
1 tablespoon goji berries
1 teaspoon chia seeds


Line a small baking sheet with two pieces of crisscrossed parchment paper.

Melt coconut oil in a medium saucepan over low heat. Off heat, whisk in the cacao powder, maple syrup, almond butter, maca powder, cinnamon, cayenne, and salt. Stir in 2 tablespoons each of the almonds and pecans.

Pour chocolate onto baking sheet and use an offset spatula to spread about ¼-inch thick. Sprinkle on remaining nuts, cranberries, pumpkin seeds, goji berries, and chia seeds. Freeze for 15 minutes, until frozen solid, or refrigerate for 30 minutes. Break into bark and serve immediately, or store refrigerated in an airtight container until ready to enjoy.



Ketogenic Diet

A ketogenic diet simply means your body is burning fat as a fuel instead of sugar. This is very beneficial for loosing weight, starving cancer cells and an overall sense of well being.  One of the benefits many people report is that lots of mystery aches and pains seem to go away. Cutting out the sugars and carbs is one of the best things you can do for yourself today. Give it a try and let me know how you feel after 30 days.


Ketogenic Foods

Low Carb Veggies:

Cauliflower, Cabbage, Celery, Collard greens, Spinach, Brussell sprouts, Asparagus, Broccoli, Kale.


Grass-fed Beef, Org. pastured poultry, Wild game, Fermented Dairy, Grass-fed raw org. dairy products, Wild caught fish.

Healthy Fats:

Avocado, Coconut oil, Raw seeds, Raw nuts, Olive oil, Grass-fed butter.



Some pics from the garden.

Eye candy!

Polinators are loving the lavender!   

Polinators are loving the lavender!


Lovely beans.  I can't tell you how much sweat has gone into this garden. really when you buy a place you should put a shovel in the ground to see what you are up against. We really had to start from the ground up. Tons of compost and manure and wood chips and straw went into the soil. And it has been amazing to watch it come to life from basically nothing.

Lovely beans.

I can't tell you how much sweat has gone into this garden. really when you buy a place you should put a shovel in the ground to see what you are up against. We really had to start from the ground up. Tons of compost and manure and wood chips and straw went into the soil. And it has been amazing to watch it come to life from basically nothing.