Enjoy These Ginger Carrot Protein Bites Anywhere


Without a doubt, vegetables boost the nutrient density of any meal or snack they are invited to.

They are perfect in salads and mandatory as side-dishes and are the perfect finger food snack item adding texture, taste, color and flavor wherever or however they appear.

They can be sweet or tangy, soft or crunchy, dressed up or plain, mixed with sauces or shining on their own and nature seems to have provided us with an endless variety to choose from.

But their beauty and benefits don’t stop in the savory department. These colorful, sometimes exotic foods are broad in spectrum and serve us equally well when included in desserts and treats. [Read more…]

Health Enhancing “Veggie” Desserts…

veggies2Do you view dessert as your enemy? Have you assigned a “damaging” title to it subconsciously?

If so, it’s time to change your perception of dessert to something that contributes to your health rather than subtracting from it and the only way to do that is by shifting the ingredients that make up your desserts from unhealthy ones to healthy ones. [Read more…]

Versatile Health Providing Pine Nuts…


The crunchy but buttery textured, sweet pine nut is often overlooked in many people’s diets.

Pine nuts are actually seeds that are collected from pine trees cultivated mainly in Europe and the US. Eaten for centuries, they were enjoyed by Roman soldiers and Spanish explorers alike who enjoyed snacking on them and they were ground into flour by American Indians.



For the most part, pine nuts can be used wherever traditional tree nuts or peanuts are used. Often found in stir fry’s, they make the cross-over easily between savory and sweet dishes and are an excellent change from the “everyday nut.” Perfect sprinkled over both fruit and vegetable salads.

They are popular in different sauces, especially pesto sauce and you’ll find them in granolas, cookies, chocolates and crunchy health bar creations as well as breads, cakes, biscuits, cookies, confectionery and ice cream items. You can purchase them at any local supermarket or health food store.

This little nut is not in the same botanical category as tree nuts so many people that have nut allergies can tolerate pine nuts. However, there are people that react to both, so always be cautious and sensible.

Most popular in countries where they are harvested, they are widely used in the US, Spain, Morocco and Italy and are called by a variety of names including pinon, pine kernel, pignoli, pignolia and Indian nut.

Enjoyed raw or roasted, pine nuts feature a tough dark-brown outer coat or shell and have a sweet nutty flavor and crunchy texture. However, flavor isn’t the only reason people enjoy pine nuts. They offer amazing health benefits too.



Offering similar healthy nutrients as other nuts including monounsaturated fats they provide a wealth of anti-aging antioxidants that combat free radicals (and help to control how fast you age) including vitamins A, B, C, and D. You’ll also get a nice boost of energy from the protein, magnesium and iron they offer. Offering similar healthy nutrients as other nuts including monounsaturated fats.

They are a great source of healthy fats that help keep cholesterol and blood sugar levels down, protein (the building block of nearly every part of the body) and like almonds, pine nuts are an excellent source of vitamin E. They are healthy source of B-complex vitamins as well as minerals such as manganese, potassium, calcium, iron, magnesium, selenium and zinc.

An added bonus is the fiber they provide. Just one serving of nuts provides around 20% of the recommended daily amount of fiber and they are great at suppressing feelings of hunger thanks to the hormone cholecystokinin.

Because pine nuts are also gluten-free, they are a popular ingredient in gluten-free recipes that are gaining popularity.



Pine nuts must be shelled first and eaten shortly after due to their high oil content (prone to rancidity). Unshelled nuts have a longer shelf life and can be stored safely for many months while shelled kernels deteriorate quickly once exposed to warm, humid air. Be sure to store them in airtight jars inside the refrigerator.

You can find delicious raw dessert and treat recipes that feature healthy pine nuts in  “Blended Bites” as well as a great variety of desserts and treat recipes that are not only gluten and sugar free but incorporate veggies into them as well. 

Dates are the Perfect Sweet Binder and Base…

icecream2As consciousness shifts towards healthier living and eating, sugar-free foods continue to be a hot topic and new and healthier recipes are surfacing to meet the demands of these health conscious cooks.

Making the switch to sugar free desserts and treats is easy when you discover the natural sweetness and texture that dried fruits provide and dates take a starring role.
[Read more…]

The Incredible Edible Nut…


What’s packed with antioxidants, vitamins, minerals, and omega-3 fatty acids and provides a rich source of protein, and energy? Nuts and seeds of course.

Mother Nature certainly did it right when she created this little crunchy yet buttery edible that comes packed with fiber. [Read more…]

Herbs that Play Well with Desserts…

chfitness herbsHerbs that Play well with Dessert

When using herbs, don’t limit yourself to savory dishes. Their delicate aromas and distinctive flavors add other dimensions to many dessert and baked dishes as well. Additionally, since herbs are nutrient dense plants, they offer a boost to the immune system. A literal “sweet bonus” when used in desserts and sweet treats.

Herbs are perfect for balancing dessert ingredients in any dish. With an endless variety of flowery to spicy notes, they add brightness and earthy flavors to any season and elevate all desserts to a more sophisticated level. [Read more…]

Improve Your Health and Your Disposition with Lemons…

lemons2The lovely little yellow lemon is packed with flavor but thankfully not with calories.

One whole lemon is only 12 to 20 calories, yet provides our bodies with nearly all of our daily vitamin C requirements.

Vitamin C among other things, builds collagen in the body. Collagen is essential for smoothing out wrinkles and lines in the face.

But, lemons are way more than flavor and vitamin C. They are a real powerhouse of antioxidants known as flavonoids that help reduce the risk of heart disease, inflammation and even have the ability to fight certain cancers.

Flavonoids help to locate and eliminate potentially harmful particles called free radicals that could otherwise damage the body’s cells and DNA. Additionally, lemons help to improve cholesterol levels, lower blood pressure and relieve heartburn. They provide both antioxidant and antibacterial properties.

This small but powerful superfood not only provides us with Vitamin C, but also provides many B vitamins, iron, calcium, potassium, magnesium and fiber. When enjoyed with foods high in iron (such as leafy greens) they can help the body to absorb it.

Even though lemons themselves (before you eat them) are acidic in nature, they actually work to keep your body alkaline – a healthy pH level. They also boost the immune system and benefit the digestive system and are known to help with weight loss because the fiber they provide is pectin and studies have shown that pectin reduces hunger cravings (because it helps us to feel fuller longer.)

Like most fruits and vegetables, the whole fruit is what provides full health benefits…so don’t be afraid of using the peel (where most of the vitamin C is found.)

Although the big punch of vitamin C is located in the peel of the lemon, all of it can and should be used…juice it, zest the peel, or use the lemony flesh in any dish that requires a bit of brightening up. Citrus enhances both savory and sweet dishes.

Don’t be duped into buying pre-squeezed lemon juice. Go for the real thing if you really want to benefit from this little yellow jewel. When buying fresh lemons choose the ones that are fully yellow and if possible go organic. Any green left on the lemon means that it has not yet ripened fully. Avoid lemons that are wrinkled, dull in appearance or excessively hard. Most people are not aware that you can even freeze citrus whole…including lemons. So, there really is no reason to not have fresh lemons at your fingertips. It’s always best to go fresh but this works in a pinch.

Although drinking lemon water has been a mild trend for a while now, this trend is growing rapidly as more and more people discover the exceptional benefits that lemon water provides. Best when used in warm water and perfect as your morning “stimulant.” It’s great for flushing out toxins and preventing constipation.

In a recent study published by the American Journal of Clinical Nutrition, “regularly consuming vitamin C led to younger-looking skin with less wrinkles.” How’s that for a benefit?

Even the scent of lemons is pleasant to most people and has been found to improve moods as well as decrease stress levels.

So, what are you waiting for? The next time life hands you lemons, make lemon juice!

Looking for some exciting dessert and treat recipes using lemons that actually contribute to your health? Are ready to take your traditional desserts and turn them into “life giving” desserts?  “50 Desserts with Hidden Veggies” is your answser. In it you will discover no bake, Paleo friendly, no sugar, gluten free healthy sweet treat and dessert recipes… It’s time to make every bit count!

Tiny But Powerful Goji Berry…

goji berriesThe incredible edible Goji Berry.

This little but power packed berry has been around since the early days of Chinese medicine (they are still used to treat eye, liver and kidney issues) and has recently surfaced and regained popularity.

Goji berries, considered both a fruit and an herb are native to parts of Asia (popular in the Himalayas and Tibet) and Europe and are sometimes referred to as “wolf berries” and “Tibetan goji.” [Read more…]

Crazy for Carrots…

carrotsOne of the most widely used and enjoyed vegetables in the world is the brightly colored carrot.

Scientifically classified as Daucus carota, it is considered a root vegetable.  The carrot top is the most popular and used part of the carrot, however the greens are also beneficial and great if used in salads and other dishes. [Read more…]

The Incredibly Versatile Sweet Potato…

sweet potatosThe incredible sweet potato. This high powered super food deserves a article of its own for what it contributes to our health and well-being.

Sweet potatoes are root veggies (meaning they grow below ground) that are treated in similar ways to butternut squash, turnips and parsnips.

There are about 400 different varieties with the skin and flesh appearing from white to cream to yellow, to orange (these are the most common) to pink and deep purple. They are often mistakenly grouped together with yams but they are a different food family altogether. [Read more…]