Day 14-15: Natural Prozac?! More Recipes! Gluten Free?!



So a lot of people struggle with depression nowadays, right? Many of you either take anti-depressants or know someone who does, right? Well! Then this post is for youuuuuu! What if I told you that there’s a FOOD that offers the same happy-like reaction as a dose of PROZAC?!!


Crazy, right? It happens to just be simply delicious as well! And ironically, it looks just like a smile.

It’s cashews!!!

A large handful of these tasty nuts provides one to two thousand milligrams of the important amino acid tryptophan, the amino acid that produces the feeling of mellowness and peace!

Actually food, not drugs, will feed your body going to the root cause of your problem, rather then just temporarily removing the symptoms. The “side-effects” of this natural “Prozac,” rather than harmful, are more health benefits.

Only a single ounce of raw, unsalted cashews showcases an impressive array of raw minerals, ready to nourish the cells of your body. These minerals are potassium, phosphorus, calcium, magnesium, iron, sodium, manganese, zinc, copper and selenium.
These rockstar nuts also have SO MANY MORE BENEFITS! I was shocked! You can read more about these by clicking here. 

Sooooo in conclusion…eat these! Here’s some legit, delicious, wholesome cashew recipes below.  All are raw, gluten free and vegan (or they can be modified to be that way).

Recipes are as follows:

1. Spicy Cashew Sauce/Dip

2. Raw Cashew Hummus Style Dip Recipe

3. No Dairy Cashew ‘Cheese’ Dip

4. LEMON CASHEW CREAM TARTS (Gluten free and vegan)

5.  Vegan Cashew Frosting!

1. spicy-cashew-sauce-recipe


1 cup raw cashews
salt & pepper
minced garlic (I used 3/4 Tb.)
1-2 Tb. Sriracha
Soak your nuts overnight in enough water to cover them and a dash of salt. Don’t soak much longer than overnight as cashews tend to get weird.

Drain the soaking water and place cashews, 1 Tb Sriracha, garlic and 2 Tb water in blender or food processor.

Start with 1 Tb of Sriracha and 2 Tb water. Add more to reach desired spice and consistency.  Add salt and pepper to taste.

2. Raw Cashew Hummus Style Dip Recipe


1 cup soaked raw cashews*Vegan hummus made with soaked raw cashews
1 tablespoon raw organic tahini (sesame paste)
Juice from 1 fresh lemon, or to taste
2 tablespoons extra virgin olive oil
1 teaspoon organic minced garlic
1/4 teaspoon organic onion powder
Pinch of sea salt, to taste


Combine the soaked cashews, raw tahini, lemon juice, extra virgin olive oil, onion, powder, garlic powder, and sea salt in a Vita-Mix or food processor and blend until smooth and creamy.
If it needs more silky body, add a little more extra virgin olive oil. If you like a stronger tahini taste, add another tablespoon of tahini. Adjust the seasonings to your liking.
Note- if your lemon does not yield enough juice, you may need more liquid; use two lemons if you need to. Taste test.
Store in the fridge- in a covered glass bowl or storage container. The flavors get better as it chills. Chilling the hummus also thickens it.
Use as a dip for fresh crisp veggies such as carrot sticks, cucumber sticks, zucchini sticks, yellow squash sticks, red pepper strips and broccolini.
Serves four to six.

3. No Dairy Cashew ‘Cheese’ Dip

cashew cheese

1/2 cup raw cashews
4 tbsp nutritional yeast (adds a great ‘cheesy’ flavor and Vit B-12!)
1 tsp onion powder
1 tsp salt
1 1/3 cups plant-based milk (almond is great)
1 tsp lemon juice
1/2 cup sun dried tomatoes in oil
1 tsp cumin
1/2 tsp black pepper
a dash of cayenne pepper

Combine all ingredients in a food processor and process until smooth and creamy.
Transfer to a sauce pan and cook over medium heat, stirring occasionally and allowing the flavors to mesh, about 8 minutes.

4. LEMON CASHEW CREAM TARTS (Gluten free and vegan)


Cashew Cream Ingredients:
1 cup raw cashews, soaked at least 2 hours if not overnight
¼ cup filtered water
¼ cup raw coconut nectar (or maple syrup, yacon, agave nectar, honey)
Pinch Himalayan crystal salt
1 heaped teaspoon raw coconut oil
1 teaspoon vanilla extract (or ground organic vanilla beans)
Few squirts of fresh squeezed lemon juice from 1 lemon
Walnut Crust Ingredients:
1 cup walnut pieces (or choice of nuts)
4 honey dates
Pinch Himalayan crystal salt
Splash vanilla extract
handful of fresh blueberries

1. Place the cashews in a bowl and cover with filtered water. Cover the bowl and allow to soak overnight or at least two hours.

2. Drain the cashews and place in a blender with filtered water, coconut nectar, salt, coconut oil, vanilla extract, and lemon juice. Blend until a frosting consistency is achieved.

3. Transfer the cream to a dish and refrigerate for at least 1 hour.

4. Place the walnuts in food processor and grind into a chunky, meal consistency. Then add the dates (remember to remove the stone!) and blend until a crumby consistency that forms together when pressed (if it doesn’t, try adding another date). Add vanilla and salt and blend.

5. Take a little crust and form it into muffin/cupcake baking cups. Baking cups can be placed in a similarly sized container to help maintain shape, or used on their own if necessary. Press in middle and flute edges, or press edges into the crinkles, with higher edges than center. Make sure crust has no cracks or crumbs but is smooth, firm crust. Put crusts in freezer for about an hour or two to firm.

6. Remove the walnut cups from the freezer and take small offset spatula or kitchen knife to gently pry crusts loose from the wrappers.

7. Fill each walnut cup with cashew cream and top with fresh blueberries and mint or any other fruit of your choosing.

5. Vegan Cashew Frosting!


3/4 cup raw cashews, soaked 2-3 hours and rinsed
2 tablespoons coconut oil, melted
3 tablespoons raw honey (use pure maple syrup to make vegan)
1 teaspoon vanilla
1 teaspoon fresh lemon juice
1/4 teaspoon sea salt

2-4 tablespoons water, as needed for blending


Combine the first six ingredients in a high-powered blender, and blend until smooth and creamy, adding water as necessary to facilitate blending.

I hope you like these! Comment your thoughts, experiences, opinions, suggestions, etc!

Keep on being a rockstar!

Eat clean. Laugh a lot. Pray always.




Day 10-13: Super Bowl Grub?!

Soooo the Superbowl is coming up, right?? WHAT ARE WE SUPPOSED TO EAT?!

Shocked dog

Don’t freak out! We got dis. fat-ape

Recipes for the following are listed below (in said order):

1. Creamy Cheese and Chive Dip (Vegan)

2. Skinny Breaded Zucchini Chips (Gluten Free)

3. Quinoa Taco Bites

4. Cheesy (or regular) Kale Chips

5.  Cinnamon Sugar Chips with Pecan Pie Dip (Vegan/GF)

6. Healthy Chocolate Cake Batter Dip (5 Minute Recipe, V/GF)

I also have recipes for wholesome cookies, cakes, fudge, truffles, dips etc. Feel free to email me for any of these (or leave a comment with your email.)

1.Creamy Cheese and Chive Dip (Vegan)


Prep time: 5 Minutes
Yield: 1 1/2 Cups Dip
1 1/2 Cups Chickpeas (Cooked and Drained)
2 Tsp Braggs Liquid Aminos (Or soy sauce)
3-4 Tbsp Olive Oil
1/4 Cup Hemp Seeds
1/4 Cup Dried Chives
1/4 Cup Nutritional Yeast
Place all ingredients into your food processor and blend until smooth.
Top with a few extra dried chives.
Serve with chopped veggies, baked tofu or warmed up on your lean protein.

2. Skinny Breaded Zucchini Chips (Gluten Free)


1 Medium – Large Zucchini
1 Tbsp Olive oil
2 Tbsp Egg Whites
¼ Cup – 1/3 Cup Almond Flour (depending on the size of your zucchini)
Salt and Pepper
(Condiments: Low-Sugar Natural Ketchup and Non-fat Plain Greek Yogurt – in place of sour cream)
Pre-heat oven to 350 F.
Slice zucchini into thin coins.
Place in a bowl with your olive oil, egg whites, almond flour and salt and pepper.
Toss until zucchini is completely coated in mixture.
Cover baking sheet with parchment paper and evenly place zucchini on sheet.
Bake for 20 minutes on each side – watch these closely. Depending on how thin you slice them and the heat of your oven – times may change.
Remove, place on a plate and enjoy.

3.Quinoa Taco Bites


Prep time: 10 Minutes – Cook time: 40 Minutes – Total time: 50 Minutes
Yield: Makes 24 Taco Bites
2 Cups Cooked Quinoa
1/4 Cup Egg Whites
1 Cup Chopped Cauliflower (You can also use zucchini, carrots or any other shredded vegetable)
1/2 Cup Drained 1% Cottage Cheese (or Dry Curd)
1/8 Cup Chopped Onion
1/4 Tsp Garlic Salt
1 Tsp Taco Spice
1/2 Cup Daiya Vegan Cheese (or you can use Hard Cheddar Cheese or Parmesan Cheese)
1 Tbsp Frank’s Red Hot Sauce
1/8 Cup Salsa
1 Small Firm Avocado (Diced)
Pre-heat oven to 350 F. Spray mini muffin tin with a healthy, non-stick cooking spray.
Place egg whites, cauliflower, cottage cheese, onion, taco spice and hot sauce into your food processor and blend until smooth.
Remove and place in a bowl. Add in the avocado, salsa, cheese and quinoa.
Mix ingredients gently and completely.
Scoop ingredients into your mini muffin tin and pat down evenly.
Place in the oven for 40-45 minutes (until bites are golden brown).
Remove from oven and let set in the muffin tin before removing for 10 minutes.
To remove – gently take a butter knife around the edges of your bites to release them from your tin.
Serve and enjoy!

4. Cheesy Kale Chips – (can be made without nutritional yeast)


1 large bunch kale
1 tbsp olive oil spray
1/4 cup nutritional yeast
sea salt
Preheat oven to 425 degrees.
Line a baking sheet with parchment paper. Tear kale into bite sized pieces, wash, shake dry and place in a bowl.
Spray kale with olive oil OR use a measured 1 tbsp and just mix to coat all the kale.
Place kale on baking sheet and sprinkle with nutritional yeast and lightly dust with sea salt.
Place in oven and bake 4-5 minutes, turn over and bake for another 4-5 minutes or until crispy. Be careful, it can burn quickly if you don’t keep an eye on it!
Remove from oven when crispy. Enjoy!

5. Cinnamon Sugar Chips with Pecan Pie Dip (Vegan/GF)

Prep time: 7 Minutes – Cook time: 7 Minutes – Total time: 14 Minutes
Yield: 3-4 Servings
Cinnamon Sugar Chip Ingredients:
3 Large Brown Rice Wraps
1 Tbsp Melted Coconut Oil
1 Tsp Cinnamon
1/4 Tsp Stevia Powder
Pecan Pie Dip Ingredients:
1 Cup Pre-Soaked Dates (Overnight)
1 Cup Pecans
1 Large Chopped Banana
2 Tbsp Agave Nectar (If you want your dip to be sweet)
1 Tsp Vanilla Extract
1 Tbsp Cinnamon
1/8 Tsp Nutmeg
Pre-heat oven to 350 F.
Brush rice wraps with coconut oil.
Sprinkle cinnamon and stevia evenly over brown rice wraps.
Cut into chips or use a cookie cutter as I did.
Place chips on a parchment-lined baking sheet or baking stone.
Place in the oven for 7-13 minutes (until golden brown).
Remove from oven.
Place all pecan pie dip ingredients into the food processor and blend until smooth.
Place in a bowl for dipping, sprinkle chips on a plate and serve!

6Healthy Chocolate Cake Batter Dip (5 Minute Recipe, V/GF)


1 1/2 Cups Chickpeas (Drained and Rinsed)
1/4 Cup Natural Peanut Butter (or any other nut butter of choice)
1/4 Cup Unsweetened Almond Milk
2 Tbsp Agave (Honey, Maple Syrup or Stevia)
7 Pitted Dates or (2 Packets of Truvia, Stevia of choice, 2 Tbsp Honey, Maple Syrup or Agave)
3 Tbsp Flax Meal (Ground Flax)
1 Tbsp Vanilla Extract
Dash of Salt
1/8 Tsp Baking Soda
2 Tbsp Natural Cocoa
1/3 Cup Dark Chocolate Chips (or Carob)
Place all ingredients (excluding the chocolate chips) in your food processor and blend until perfectly smooth.
Scoop into a bowl and stir-in chocolate chips.

I hope these are helpful to you!


Day 7-9: Spaghetti?! Gluten free!

Good morning!!!!!


So if you’re a pasta lover, this whole “wholesome” thing is probably absolute ridiculousness to you! I mean right? Most noodles and such are so processed and jacked with that it’s far from wholesome!! Buuuut what if there was a way to still eat your spaghetti and meatballs, without the pasta, but with the same texture/consistency of those deliciously satisfying noodles?

confused dog

Don’t look at me like that! It’s a thing, I promise!

listening cats

I was doubtful tooooo, but check out this legit recipe. Gluten free and wholesome and absolutely scrumdiddlyumptious! It feels like you’re cheating…but it’s totally good for you. It’s pasta with zero guilt or bloating! …come on…who doesn’t want that?!

Spaghetti Squash!

spaghetti squash

1. Cut squash in half and remove all seeds and pulp.
2. Place on a baking sheet.
3. Place in your oven at 375F for 35-40 minutes. (I like mine a little crispy so I take it out at the 35 min mark).
4. Once the squash is cooked, you can throw on an oven mitt and begin to scrape your “pasta” into a bowl while it is still hot. Pull a fork lengthwise through the flesh to separate it into long strands. You can make your “pasta” ahead of time and have it in the fridge to dress up however you like!

spaghetti squash3


Seriously though. So stinkin yummy! I had no idea it would be as good as people said! It’s similar to al dente, angel hair pasta! A little firm and almost tastes like it’s been buttered! I was beyond shocked and had to share 😉


Definitely me last night… (and of course, that’d be Kombucha as opposed to wine).

Have a good daaaay! And always: Eat Clean. Laugh A Lot. Pray Always.

There’s not a whole lot that a great, deep, belly laugh can’t fix 😉


funny cat


Day 4-6: Confession…

Hey guys!

For all of those who have joined the Whole Challenge with me, I hope you made healthy decisions this weekend!!!! Becaaaaause I have a confession…

Who went to her little cousins birthday party and caved from shamefully delicious birthday cake icing…?



yeah….this girl did that…

Then, since I’d already jumped on the naughty wagon…I also commenced to just ruin the whole day with other crap!



I’m so ashaaaaaamed! I knew I had to confess…

BUT! I’m back on the healthy train and not going to give up on this challenge! I’m going to continue to post healthy recipes and share awesome wholesome secrets 😉

So! For a great, tasty, wholesome, and filling breakfast that’s protein packed and nutritious!


6 oz. Wholesome, Greek yogurt

1 1/2 c. Mixed berries (blueberries, blackberries, and strawberries)

1/2 c Organic Pumpkin Flax seed granola (from sprouts. Low sugar, gluten free, wholesome)

3/4 tbs. Flax meal

3/4 tbs. Chia seeds

Nutrition Information: 363 calories. 24g protein. 9g fat. 49g carbs.

If you have any questions for me, you know you can reach out!

Eat Clean. Laugh a lot. Pray Always!




Day 3! Comfort food?! Cauliflower rice! PUMA PANTS!?

It’s FRIDAY!!!!!!

Cat happy

excited kitty



HAH! Okay so last night, I totally rocked some awesome wholesome COMFORT FOOD! Yeah I know, right? Plus it was low-carb! I discovered this awesome new phenomenon! It’s called…cauliflower rice. *gasp!*

Cauliflower rice

It sounds totally weird, but I was really surprised! It’s “rice”, but made from nothing but cauliflower! Keep an open mind, because this stuff is legit and toootally satisfies the desire for rice! (Recipe below)

Cauliflower Rice

This rice is perfect for stir-frys, your side for supper, in soups, and you can even make sushi with it. Add this “rice” anywhere you would use rice. This recipe is sure to become a regular in your kitchen. It is easy, simple and yummy.

1 head cauliflower, trimmed and coarsely chopped
¼ teaspoon sea salt (and any other seasonings you like!)

1. Place cauliflower in a food processor with the “S” blade and process until the texture of rice (if you do not have a processor, you can use a hand grander to “rice” the cauliflower).
4. Add cauliflower to medium-heat skillet, cover and cook 5-10 minutes, until soft, then add salt.

See how simple! And I added some all-natural, mushroom cream sauce, with a couple tablespoons of greek yogurt, and about a tablespoon of cashews! And lots of salt and pepper, basil, thyme, etc. I love seasonings! But this made a delicious comfort food last night.

Comfort food

I also paired it with a salad to make sure I got lots of greens in!


You’re looking at organic mixed greens, sliced carrots, tomato, olives, avocado, pumpkin seeds, and lemon juice with some sea salt. This was absolutely awesome!

If you have any questions, you know you can reach out! 😉

God bless!

Eat Clean. Laugh a lot. Pray always.


Continue reading Day 3! Comfort food?! Cauliflower rice! PUMA PANTS!?

Day 1-2 of WC: Fries?! Kombucha! Blood?!

Today’s day 2 of the Wholesome challenge! And I am feeling pretty stinkin lively today.

ermahgerd dog stick

I am super pumped about this! I can definitely tell my body needs to detox! My cravings and moods and what-not just aren’t quite on par with how they were before the holidays! I also gained a little I think because my waist belts are tighter…

ashamed dog 2

I feel so ashamed… but moving forward!

So, instead of posting every single thing I eat during the day, I’m going to try to give you the highlights with the recipes and such so it’ll be more advantageous  for you!

So! When you’re doing a wholesome challenge, it’s important to always be prepared and have quick go-to snacks available at home! This could be canned tuna (all natural, no additives), fruits, veggies and hummus/guac, seeds, nuts, whatever! Just be prepared when you’re about to go beast mode on your kitchen from hunger! funny-hungry-bird

Also you need to PLAN YOUR MEALS! Just keep that in mind.

Soooo awesome deliciousness that I had last night…definitely had me some rockstar fries with my meal…aaand dessert

Surprised_catFRIES?! DESSERT?!

I knooooow! Check it out.


Baked sweet potato fries (20 minutes at 450 F – flip 1/2 way through) sprinkled with thyme and rosemary! Homemade honey mustard on the side (1:2 ratio. Use organic honey.) —Salad = Organic Kale, mashed with 1/2 an avocado, juice from 1/2 of a lemon, and sprinkled with sea salt! — Meat = Organic, all-natural deer sausage! (My friends dad had it made from a deer he shot.)


Banana, with cashew butter, honey, sea salt, and cinnamon, sprinkled with mini chocolate chips! Yeah that’s right… chocolate chips 😉 Check out that label, smalls!

chocolate chips

Then I totally wanted a snack later that night, so I rocked some cherries and Kombucha! (Kombucha = sparkling, organic, live, raw, fermented, full of probiotics,  stocked with antioxidants, and absolute deliciousness. Tastes a bit like non-alcoholic wine.)

cherries and kombucha

Then my friend and I commenced to play with our food…

funny cherry guts



If you have any questions, feel free to reach out to me! I’d love to help you on the wholesome journey!

And remember! Eat clean. Laugh tons. Pray Always.

Another 30-Day Whole Food Challenge!


As many of you probably remember, I held a 30-Day challenge last year! After the holidays wreaked havoc on my taste buds, body, cravings, and what not, I felt the need for a detoxifying month! It involves eating nothing except GOD-MADE foods! 

To remind you of the rules (from the prior series):

Wholesome Challenge Details:
– No Man-Made Ingredients – All-natural!
– No Preservatives
– No Artificial Sweeteners (pure stevia extract is okay)
– No Artificial Coloring, Flavors, Textures, Etc. 
– No Artificial Chemicals
– No Weird Artificial Cooking Oils
– No food substitutes (fake cheese, cream, etc)
– Man-Made WHOLE food only. 
So pretty much, you can eat fruits, vegetables, nuts, seeds, pure oils, grains (not overly processed wheat bread and pasta types!), meat (all natural, high-quality types, no fillers, etc.), and things of that sort. You will have to become really familiar with reading labels!!! 

I’ll be posting amazing wholesome recipes that are great for desserts, snacks, meals and drinks! Things that are both store-bought and homemade! 

For those who are joining me in these endeavors, feel free to email me some awesome recipes or success stories! I’ll be happy to give you a shout-out and I always give credit where credit is due!

If you’re doing the challenge with me, you can also email me for advice concerning certain healthy substitutes and things of that sort! 

Are you ready!?


Commence adventures!


God bless!

Catapult off track? So did everyone else. Find your way back!


Sooo…. I’m pretty sure, just about everybody fell off the wagon this past week or so, yeah? Or possibly slipped off the wagon and catapulted to another state. Does that sound more accurate?? Hah!

Well, Indulging once in a while is completely healthy and normal, but it can also cause feelings of guilt and failure. Don’t fret! This is normal. One day or even a couple days of overindulgence will not set you too far back! Follow the steps below to help yourself navigate back on track.

1. Relax. It is somewhat likely that you are spazzing out, believing that you will gain all the weight back you worked so hard to lose because you overindulged a little…or possibly a lot. Hah! It happens. At the most, you may have gained 2-5 pounds, but this could also be water weight from eating too much salt, or the added weight of food in your digestive track still waiting to be expelled. Who knows, or maybe you legitimately gained those pounds, but hey, you lost them once, you can do it again! Moving forward!

2. Juice! Make sure to juice some fresh greens or other veggies. Or  simply eat lots of raw fruits and veggies in order to cleanse your system.  The vitamins and minerals combined with the fiber will help detox your bod and get your taste buds back to normal and off the salt/sugar fixation.

4. Drink your water. Try to aim for 8 cups each day and you’ll feel the difference! Add some lemon to it for extra cleansing! It also helps to curb your appetite and adds awesome nutrients, immune system, and metabolism benefits.

5. Track your intake in a food journal. No matter how it adds up, you’ll learn from it. And depending how long you fell off the wagon, it may help you to recall how much you’ve really been eating. TRACK IT.

6. Move it. Make up your mind to do some sort of movement for 30 minutes. Ride your bike. Even a leisurely ride has benefits for your body and mind. If you’re not feeling motivated, don’t choose to just do nothing! Take a walk. Don’t worry about how long or far you go—just get out there!


Ha! If you feel this will help anyone that you know, be sure to share or forward! Have a beautifully blessed day! Stay tuned!

Also! Remember tomorrow is First Friday Freeday!

First Friday Freeday

50% Weightloss Group Sessions that are beginning in March! Contact me for details!