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Whole Wheat and Oatmeal Pancakes

I make these on a regular basis, because my kids like pancakes, and I like to make them- especially when I can make them healthy! So, try th...

Friday, January 19, 2018

The BEST Broccoli Cheese Soup EVER (this ONE ingredient makes the difference!)

The BEST Broccoli Cheese Soup EVER

I know, broccoli cheese soup seems like a healthy soup drowned in cheese and cream, but I will tell you that this soup is different, without sacrificing flavor. 
And the best part of the delicious, creamy flavor? Yep. It's good for you. That's what I think is the best part anyway. The best element of this soup for you might be that your kids will be reaching for seconds. 
My oldest doesn't like melted cheese; she had two bowls. My second oldest MADE the soup! That's right. It's simple enough that even a child could make this. My third child? Well, she tried it. We'll call that a win. She ate the soup once it was not touching the bread! And my youngest? He LOVES to eat. He ate it with the bread. And he doesn't typically like broccoli, so this was a HUGE win with him. 
I am happy to be able to share this with you. I adapted this recipe from the very talented creator at Wholesome Yum. It's a great recipe. However, you will miss out on the very ingredient that changes the whole broccoli-cheese soup experience. What's the ingredient? It's in the cauliflower that you get the creamy, umami-esque flavor. Better tasting, and healthier than cream, any day. If you don't believe me, try both recipes! Then let me know what you think. I would love any comments or suggestions! 
And the bread bowls. They're homemade. Bread is just better that way. I mean, you'd pay a pretty penny for a beautiful, fragrant loaf at the Farmer's Market, wouldn't you? These aren't so complicated. After all, a child can make them! The recipe for the bread bowls will be coming soon!

Without further delay, here is the recipe! Snow is in the forecast for this weekend; a PERFECT time to whip up a batch of soup (and you'll have leftovers to freeze or share with family and friends!

Yield: 12-15 servingsPin it

The BEST Broccoli Cheese Soup EVER

prep time: 10 MINScook time: 20 MINStotal time: 30 mins
A creamy, flavorful soup that is so simple a child can make it. The best part? It's healthy for you!


1 Tbsp. Coconut or Olive Oil
2 tsp. Garlic powder, or 2 cloves fresh garlic, minced
½ onion, chopped, or 1 Tbsp. minced, dried onion
1 ½ tsp. Sea or himalayan sea salt
4 C. chicken or vegetable broth
1 lb. or 1 bag frozen broccoli florets
1 head or 1 bag cauliflower- fresh is best
2 c. Cheddar cheese, shredded
1 c. pepper jack cheese, shredded


In a large stock pot, add oil. When warm, add spices, sauteeing only for a few seconds. With fresh onion and garlic, saute until garlic begins to sizzle, and onion softens. Add broth. While that is heating, wash and chop cauliflower. When broth begins to boil, add cauliflower, and boil for 10 minutes, or until cauliflower is soft. Reduce heat to low. Using an immersion blender, blend all of the cauliflower until broth and cauliflower have incorporated, and the texture is smooth. A better option may be your blender if it can withstand the heat. Transfer only half of the broth with all of the cauliflower to the blender, and blend on high until completely blended. Return to your pan and stir cauliflower blend together with the original broth... Now add your cheeses, and stir until completely melted. An immersion blender will help to incorporated all of the stray shreds of cheese and smooth the texture. Now add broccoli, and simmer on low until broccoli is soft.


There you have it! Add extra pepper jack for a little kick, and add more salt and pepper to taste, although it should be just right with the salt and heat from the cheese! Enjoy in a bread bowl, or with a piece of crusty sourdough bread! YUM!!
Created using The Recipes Generator

Friday, January 12, 2018

The BEST Soaked Oatmeal Granola

This recipe is courtesy of my friend DaNelle over at Weed 'Em and Reap, and I am so happy to share it with you today because it is delicious AND nourishing, prepared properly for easier digestion and absorption of vitamins and minerals into our bodies.  Here is the link to her blog, and her recipe down below as well.

Yield: About 6 Cups

Homemade Soaked Granola

prep time: cook time: total time:



  1. Mix butter, coconut milk, water, & acidic medium in a saucepan over low heat.
  2. Once your ingredients are melted and well-mixed, pour over rolled oats and soak, covered, for 12-24 hours.
  3. After your oats have soaked for 12-24 hours, mix honey, salt, vanilla, & cinnamon in a bowl and add to soaked oats.
  4. Mix well, then spread out on two parchment paper-lined baking sheets and bake at 170 degrees for 4-6 hours, turning and breaking up the granola with a spatula every 2 hours.
  5. Remove when slightly brown, yet still slightly moist.
  6. Allow to cool and air dry for another hour, then store in an airtight container for up to 2 weeks.


Remember to remove the granola while still moist. Overcooking will result in a granola that is hard to chew.
Created using The Recipes Generator

Saturday, January 6, 2018

No Refined Sugar- Salted Honey-Caramelized Popcorn

No Refined Sugar Salted Honey-Caramelized Popcorn

Pin it

No Refined Sugar Salted Honey-Caramelized Popcorn

prep time: cook time: total time:
Nourish yourself with a better sweet and salty treat than traditional caramel popcorn. WARNING! This is addictive- you can share this treat with your kids or spouse... if you have any left over!


½ c. Popcorn Kernels
½ c.. Honey
¼ c.. Coconut Oil
2 tbsp. Butter
1 tsp. Cinnamon
1 ½ tsp. Vanilla
2 Tbsp. Coconut Milk
½ tsp. Kosher or sea salt


On the stovetop in a medium-sized skillet (I use my cast iron skillet because it heats evenly!) or saucepan, melt coconut oil and butter. When melted completely, and the bottom of the pan is coated, add honey and cinnamon. The honey will almost immediately begin to boil. Reduce heat, and simmer, stirring constantly to incorporate ingredients and prevent honey from burning, until honey-caramel mixture thickens to almost a soft-ball stage; about 10 minutes. As honey begins to thicken, add vanilla and coconut milk and continue to whisk During this time, pop your popcorn kernels in an air popper if you haven’t already done so. Continue to stir caramel until thick enough to coat a wooden spoon. Remove from heat. Drizzle over popcorn and salt lightly. Enjoy!

Created using The Recipes Generator

Wednesday, December 20, 2017

Sweet Potato Vegetarian Chili

Sweet and Spicy Vegetarian Chili

I LOVE Chili. Seriously. It might sound crazy, but when I am not feeling well, I develop a deep craving for a hearty bowl of chili; one that satisfies my need for nourishing food, and my craving for the sweet and slightly spicy. This chili is perfect for just that! It's chuck full of healthy vegetables that satisfy the body's need for antioxidants and vitamins, and I LOVE the combination of flavors, especially with the sweet potatoes! Serve with a little salsa and sour cream (or better yet, Greek yogurt!), and you have the perfect meal to warm you on a cold Winter's day.

{"enteringredientAsBulk":"true","enterinstructionAsBulk":"true","name":"Vegetarian Sweet Potato Chili","author":"Amy Carter","yields":"6 Servings","summary":"A sweet and slightly spicy chili that will satisfy your soul!","time":{"ph":"","pm":"10","ch":"","cm":"20"},"image":"","posturl":"","copyright":"HealthymeHealthywe 2017","notes":"I LOVE to add quinoa to my chili to give it a boost of protein if I’m going meatless. 1 1/2 cups cooked quinoa should do it! (It also makes the chili go further… :-)\n\nFeel free to add 1 lb. ground beef to the mixture, but it is addictive and delicious as is!","nutFat":"","nutSatFat":"","nutCalories":"","nutSugar":"","nutCarbs":"","nutProtein":"","ings":"
1 can Diced tomatoes
2 Tbsp.Tomato Paste (optional)
2 c.  (or more) Beef broth
1 can (or 1 ½ c. soaked, cooked) black beans
1 can (or 1 ½ c. soaked, cooked) pinto beans
2  Sweet potatoes, previously roasted and diced, or peeled and diced
2 Carrots, diced
2 Celery stalks, diced
1 Red pepper, seeded and diced
1 Onion, skinned and diced
1 Tbsp. Chili Powder
1 tsp. Cumin powder
2 tsp. Garlic Powder
1 tsp. Salt
½ tsp. Cinnamon
1 tbsp. Coconut or Olive Oil
1 Tbsp. Honey
Juice of ½ Lime

On medium heat, add oil to a deep pot. Add diced onion, and saute until it begins to sofften. Add spices and continually mix for about 30 seconds. Add remaining vegetables, and cover, sauteeing until sweet potatoes begin to soften, about 10 minutes. If liquid is needed during this time, add ¼ cup of beef broth, and cover again. When vegetables have softened, add tomatoes, beans and broth. Bring to a boil. Reduce heat, and simmer for another 10 minutes or until everything has been combined and vegetables and beans are soft. Add tomato paste if thickness is desired.  Remove from heat.  Stir in honey and lime juice, and add salt and pepper to taste. Enjoy!


Tuesday, December 12, 2017

High Protein Creamy Alfredo Sauce

A similar recipe was shared with me years ago when we were living in North Carolina and my husband Sam was in graduate school. I was just learning the ropes of nutrition, and the importance of balance and natural ingredients. I have modified this recipe to improve it's ability to nourish the body, AND please the palette!

Yield: 8 Servings

High Protein Creamy Alfredo Pasta Sauce

prep time: 5 MINScook time: 15 MINStotal time: 20 mins
A delicious, healthy alternative to the traditional Alfredo Sauce. Use with traditional or vegetable noodles, or as a dipping sauce for breads and meats!


2 C. (about 1 can White beans, soaked and cooked til softened, (can use canned)
1/2 C.  Greek Yogurt
 1/2 C.  Parmesan Cheese
4 oz.  Cream Cheese
1 C. Cottage cheese
2 tsp.  Garlic powder or 2 cloves minced garlic
1 tsp. Onion powder
1 tsp. natural sea salt
1 Tbsp. Olive or Coconut Oil
1 Tbsp. Butter, unsalted
1 tsp. italian herbs seasoning
1 C.  Coconut or dairy milk, divided


Add oil to a deep skillet and allow to warm over medium heat. Meanwhile, add cheeses. Stirring constantly so cheese does not burn, Add garlic, herbs and salt, and simmer for about 30 seconds after all cheese is melted. Add beans and 1/2 C. milk. Blend well in a blender or with an immersion blender, until beans are smooth, and all ingredients are incorporated.  Add butter, then add up to 1/2 cup more milk, depending on desired consistency. When all cheese is melted and liquid is fully incorporated, add greek yogurt and remove from heat. Stir until ingredients are incorporated. Pour over pasta, or serve separately. Enjoy!

Created using The Recipes Generator

Tuesday, November 28, 2017

Pumpkin Custard

Image result for pumpkin custard images

Pumpkin Custard

This is my favorite Fall and Holiday dessert! It is high in protein, and has the nutrition of pumpkin, and the sweetness of natural sweeteners like honey and maple syrup that make it a perfect substitute for pumpkin pie.


9 egg yolks
1 cup whole milk
1 cup coconut milk (canned)
¼ c. maple syrup
¼ c. honey
2 c. pumpkin puree
1 tsp. Cinnamon
½ tsp. Nutmeg
A pinch of cloves


Preheat oven to 350 degrees. Combine all ingredients in a large bowl in a double boiler on your stove, or a large pot filled halfway with water so the ingredients don’t scald or curdle when in contact with direct heat. Continue stirring ingredients until they thicken and can leave a thin coat on a wooden spoon.  

Transfer ingredients to an oven-safe dish, and bake uncovered for 45- 50 minutes. The custard should be browned on top, and around the sides, with a few heat pockets bubbling in the middle- it should not be runny or boiling, but moist and a soft, solid texture. Remove from oven and let sit for 15 minutes. THe result should be a soft custard, pumpkin pie- like texture. Enjoy with a spoonful of real whipped cream!

Friday, November 10, 2017

Thanksgiving Slaw- A twist on Tradition

Thanksgiving Slaw

Last night I organized my first "Healthy Habits Recipe Group" since our move to Utah. I held a couple of recipe groups in Oregon, but it struggled to take flight because all of my focus went to my adjustment to a new baby with different needs. I'm totally fine with that. And since I am pursuing the path of Health Coach and Personal Trainer here in Utah, I thought this would be my chance to begin again. Two friends came... who I am very thankful for, by the way! We had a great time, and it gave me a chance to start small, to make it personal and special. One step at a time, right?

We had a lot of dishes to sample! Some were better than others, which is a good thing to learn BEFORE the actual Thanksgiving meal, so I'm okay with that. The one that stood out- probably because even my daughter, who has become a picky eater, loved it (it was because of her that I made the recipe TWICE! And my sister in-law, who loves her bagged salad, loved this recipe. Thanks be to these ladies who helped me feel that this night was a success! Contrary to what may be popular belief, cabbage is a "thermogenic" food, which means because of it's water content, and cruciferous nature, your body burns more calories than you consume when eating it. It is loaded with vitamins and minerals including Vitamin C (if you're trying to prevent colds and strengthen your immune system), folate (for the expectant mothers out there) and fiber for healthy digestion, just to name a few.

So, I gladly share this recipe with you. I will give full credit to the team over at The Kitchn. They have a plethora of healthy recipes and ideas for home decorating and organization. So, hop on over there if you want something you don't find here. As good as it is, I can't help but change the recipes to my liking. So this is my version. It's only slightly modified. Please tell me what you think! It's a new twist on Thanksgiving tradition: the tradition of iceberg lettuce as salad, and canned corn as a vegetable. This just has to stop....

Just try this. You'll be pleasantly surprised. 

Salad Ingredients:

1/2 head green cabbage

1/2 head red cabbage

1 C. shredded carrots (use your peeler if you don't have a spiralizer or julienne peeler
3/4 c. roasted sliced almonds (optional- we left them out)

1/2 c. Craisins (the original calls for dried cranberries, but Craisins are probably something you have in your pantry!)

3/4 C. Fresh parsley, roughly chopped (don't leave this out!)


1/3 C. Apple cider vinegar (not all vinegars are created equal- try using a raw, unfiltered vinegar for best flavor, and health benefits!)

1 tsp. Dijon mustard

1/2 tsp. salt

1/4 c. plain yogurt (greek or traditional, both are equally good!)

1/2. chopped red onion- optional (this gives a spicy kick to your salad, so leave it out if you want a more mild, tangy taste!)

2/3 C. olive oil

Mix vinegar, mustard, salt and onion together in a deep measuring dish. while whisking (I used my immersion blender- like this one here. It's a must for any homemade dressing or condiment!) add the oil slowly. This will thicken the dressing, help the flavors to marry, and all of the ingredients to coalesce. 

Add about 75% of the dressing to the salad. Toss and then determine if you need the rest. I have had remaining dressing every time I have made this!

This salad can sit at room temperature without wilting, and overnight in the refrigerator without losing it's crunch which makes it a great make-ahead dish for your Thanksgiving meal! Tell me what you think! Will you make this for your next Thanksgiving or family get-together? What did you think? Leave your comments and suggestions below!


Healthy, happy eating!


Wednesday, November 1, 2017

HALLOWEEN SPECIAL! Quinoa Stuffed Peppers and "Skully" Guacamole

I am so excited to share a new recipe with you! I must admit, these ideas were not my own. I can fully admit that I get most of my ideas for Pinterest. I honestly don't know where I would be without it! I wish I was more creative, but then again, aren't we here on Earth to help each other? So, thank you, creative minds on Pinterest!

These peppers were so easy- I procrastinated dinner because I thought it would be a lot of work and I was feeling slightly overwhelmed. And since waiting to do something makes it SO much better, right? Wait. It doesn't?!
Well, I pulled up my big girl panties and got to work... and it was FUN! The faces are easily cut into the peppers with a small pairing knife, and the filling was fast. Then bake 30 minutes and WALA! You have a healthy, tasty Halloween meal.
Ready for the filling recipe?

4- 5 Orange Peppers
1 cup cooked Quinoa
1 lb. extra lean organic ground beef (this is optional, but if you omit it, add 1 cup beans, your choice, or 1 more cup of cooked quinoa)
1 can organic diced tomatoes
1/4 c. organic tomato paste
1/2 C. Organic frozen corn
1/2 tsp. onion powder, or 1 small onion
1 carrot, finely diced
1 celery stalk, diced
1 Tbsp. Oil- like coconut oil, which is best when sauteeing
1 tsp. Cumin
1tsp. Chili Powder
1 tsp. Garlic powder, or 2 fresh garlic cloves, minced
1/2 tsp. salt- any natural sea salt
1/2 C. Cheese of your choice

Brown beef if adding to your filling. Brown and drain. If not, Add oil to a large skillet and allow it to melt. Add onion, carrot and celery, and saute until cooked but still slightly firm. Add spices and stir. Add tomatoes and paste and stir until combined. Add quinoa, corn and beef (or beans) to mixture.

Scoop by spoonfuls into your carved peppers- tops removed for easiest access! Stuff as full as the pepper will allow. You will most likely have leftover filling (makes a great hash with eggs for breakfast the next day!). Top with cheese if desired, and place in a glass baking dish. Give the peppers space. Cover and bake @ 350 for 25 minutes, then remove foil and bake another 5 minutes uncovered. The peppers will still be slightly crunchy, but soft and juicy. Let sit 5 minutes before serving. Enjoy!

What did you serve for your Halloween dinner? Have a healthy recipe to share? Please do!

Sunday, January 5, 2014

Homemade Hand Soap

This is a very basic recipe for liquid hand soap that I received from a friend. Thank you, Anna Frost!
I am going to try my hand at foaming hand wash and then share it with you, but until then, here it what I do for our hand soap at home. It is ridiculously inexpensive, and if you have any essential oils or personal touches you like to add, then it truly becomes your own.
Enjoy this recipe, and tell me what you do to improve or enhance it!

Liquid Hand Soap

1 bar of natural soap (like Ivory or J&J's natural bars)
1 gallon water

Grate 1 bar of soap into 1 gallon of water. Heat on stovetop, stirring occasionally until soap has dissolved. Cover and let sit for 24 hours. Add 40-50 drops of essential oils, if desired. Afterwards, use an immersion blender and mix until you have an even consistency. Store until ready to use, or pour into dispensable bottles, and enjoy!

Tuesday, December 31, 2013

Party On! Spinach Artichoke Dip- with white beans!

I wanted to make a spinach artichoke dip for Christmas day since we were going to a friend's house for dinner, but my friend has a very restrictive diet, and I couldn't bear to make a dip with store-bought mayonnaise; so I re-vamped a recipe, and I am happy to say that it was a WICKED hit with my kids, and husband. So, I thought I would share it with you, just in time for 2014:

Spinach Artichoke Dip with White Beans
2 cloves garlic
1/2- 3/4tsp. salt
3 C. white beans, cooked
4 c. spinach, washed
1 can Artichoke hearts, in water
1/4-1/3 c. cream cheese
1/2 c. parmesan cheese Olive oil, and water for consistency and taste

Soak and cook beans according to package directions. Add garlic and salt to food processor, and process until minced. Add spinach and process again until chopped small. Add beans, artichokes, and a few drizzles of olive oil, and process until ingredients are combined. If needed, add some water until you reach a creamy consistency. Now for the secret ingredient: add cream cheese, and parmesan cheese until combined. Taste... enjoy! Add more salt if needed; but not too much! Tell me what you think! (I'm sorry, I would have posted pictures, but my computer was being stupid!)