Homemade granola recipe

Hi guys,

First attempt at homemade granola was quite successful!


4 cups of oats (use organic if possible)

1 cup of oat bran

1 cup of raw almonds

1 cup of dried cranberries

1/2 cup of buckwheat

1/3 cup of quinoa flakes

2 tablespoons of chia seeds

1 teaspoon of nutmeg

1 teaspoon of cinnamon

1 cup pf coconut oil

1 tablespoon of vanilla extract

1 tablespoon of almond extract

1/2 cup of cold black coffee

1 fresh squeezed lemon juice (no seeds please…)

4 tablespoons of honey

4 tablespoons of pancake syrup (all natural of course)

1.Heat the oven to 300 degrees. Line two baking sheets with parchment. Toss together all of the dry ingredients in a very large bowl.

2. Combine the oil, honey, and vanilla in a saucepan and warm over low heat, stirring, just until the mixture is fluid. Do not let it come to a simmer. Remove from the heat and stir into the dry ingredients. Mix until evenly coated.

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3. Spread the granola mixture on the sheet pans in an even layer, leaving a donut hole in the center (for even baking) and bake on the middle and lower racks, without stirring, for 30 to 40 minutes or until golden, rotating the baking pans front to back and top to bottom halfway through. Remove from the heat and allow to cool before breaking up into clumps. Store in well sealed jars, bags or containers.

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Mine did not clump to good but it is absolutely delicious and perfect for breakfast or snacking!

Ciao for now!

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How to keep your salad healthy!

Hi guys,

You are doing awesome on your healthy lifestyle changes and you are feeling so much better just by eating healthier!

Salad has now become your best friend and if you are like me, you have to eat it at least once a day (I prefer mine at night, keeps my calories low before bed)!

Amazing job, but we have to talk about something…The dressing!

If you are watching what you eat and are controlling your calorie intake, you cannot afford to throw all of your efforts out of the window by eating commercial salad dressing!

Let’s start by figuring out an average calorie count for a healthy, appetizing, colorful salad…Mine:) it looks about the same every day!

Photo: Exercising doesn't give you a free pass! Eat light especially at night 󾌸

1 cup of spinach 7 calories

1 cup of organic romaine 5 calories

1/2 organic tomato 15 calories

1 organic carrot 25 calories

1/2 avocado 145 calories

10 olives 50 calories

1/2 cup of previously grilled skinless chicken 125 calories

Total so far : 372 calories

Now that is a great amount of calories for a very satisfying giant dinner salad!

But wait we need some dressing…and this is where all hell breaks loose!

Here are some calorie count of popular commercial dressing:

All amounts are for 2 tablespoons which is plenty for this salad:

  • blue cheese 150                       total salad: 522
  • ranch 135                                                    507
  • thousand island 120                                    492
  • honey mustard 150                                      522
  • italian dressing 95                                        467

So let’s be real there for a second…You are probably going to use more than 2 tablespoons slowing adding more and more calories to your healthy dinner.

And be aware that in this post, we are only talking about calories, not fat or sugar or all the crap that they put in commercial dressings!

So what to do?????

Well either you use only olive oil 180 HEALTHY calories per tbsp and vinegar 20 calories adding 200 healthy calories


Or you can make you own vinaigrette dressing with fresh ingredients without added sugars, corn syrup, added fats and so much more crap…

French vinaigrette salad dressing

Happy healthy eating!

Ciao for now!
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Happy Halloween! Let’s bake!

Good morning and Happy Halloween!

Find below two of my favorite pumpkin recipes; pumpkin/chocolate chips cookies and pumpkin bread, with a healthier twist to them.

We will be using unbleached/gluten free flour and coconut flour for the recipes. It’s time you stop using regular flour…why? Read this

Chocolate chips and pumpkin cookies

Prep 15 minutes

Cook 10 minutes

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yields 36 cookies cookies:


  • 3/4 cup butter softened
  • 1 1/2 cup brown sugar (organic is always best)
  • 15 oz canned pumpkin (1/2 can)
  • 1 egg (cage free of course)
  • 1 teaspoon of vanilla extract
  • 1 cup of gluten free unbleached flour
  • 1 cup of organic coconut flour
  • 1 teaspoon of cinnamon
  • 1 teaspoon of baking soda
  • 1/2 teaspoon of salt
  • 1 cup of organic miniature chocolate chips
  • 2 teaspoons of chia seeds
  1. Preheat oven to 350 degree
  2. Beat butter and sugar together in a bowl until creamy. Add pumpkin, egg, and vanilla extract; beat until smooth.
  3. Mix flour, cinnamon, baking soda, and salt in a separate bowl; stir into creamed butter until combined. Fold chocolate chips and chia seeds into batter. Drop 1 to 2 tablespoons batter for each cookie onto a baking sheet.
  4. Bake in the preheated oven until the edges of each cookie are lightly browned, 10 to 12 minutes.


Pumpkin chocolate chips bread

photo 2

Prep 5 minutes

Cook 60 minutes


  • 1¾ cup unbleached gluten free flour
  • 1 teaspoon baking soda
  • ½ teaspoon baking powder
  • ½ teaspoon salt
  • 1½ teaspoon cinnamon
  • 1 teaspoon of pumpkin spice
  • ¼ teaspoon nutmeg
  • 2 large eggs, room temperature
  • 1 ½ cup brown sugar
  • ½ can of pumpkin (the other half of the cookies recipes)
  • ½ cup oil (I used coconut oil)
  • 1½ teaspoons vanilla extract
  • ¼ cup apple cider, no sugar added
  • ½ cup of chocolate chip (the other half of the bag used for the cookies)
  1. Position a rack in the lower third of the oven and preheat the oven to 350 degrees F. Spray a 9×5 inch loaf pan with non-stick cooking spray. Set aside.
  2. In a large bowl, whisk together the flour, baking soda, salt, cinnamon, pumpkin spice and nutmeg. Set aside. In a medium bowl, whisk the eggs and brown sugar together until it’s combined and lightens in color just slightly. Whisk in the pumpkin, oil, vanilla extract and apple cider. Pour the wet ingredients into the dry ingredients and gently mix together using a rubber spatula. Fold in the chocolate chips.
  3. Pour the batter into the prepared loaf pan. Bake the bread for 60-70 minutes, making sure to loosely cover the top of the bread after 30 minutes to prevent the top from excessive browning. Insert a toothpick in the center to test is the bread is done, it should come out clean with only a few small moist crumbs.

Happy Halloween!

Ciao for now!

Pumpkin spice latte!

Hi guys,

I know you love your pumpkin spice latte especially when the weather starts getting cool!

Look at what they put in your latte and therefore what you put in your body!


There is a better way!

Read this homemade recipe and enjoy!

Happy Monday!

Ciao for now!

Healthy chicken recipe for the whole family!

Hi guys,

Here is my version of fried chicken:

You will need:

4- 6 chicken cutlets sliced thin

Organic coconut oil

organic coconut flour (it’s time you ditch the old bleached flour you know!)

2 tbsp of liquid egg whites

1 scoop of whey protein (you may do without if you want)

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Pour one tbsp of coconut oil in a pan and let it get hot

In the meantime, dip one chicken cutlet in the egg whites, both sides.

Now batter the cutlet in the mix of coconut flour and whey protein both sides.

Once the oil is hot, fry the chicken about 2-3 minutes both sides lowering to a medium to low heat so that it won’t get burnt.

Remove the chicken and place into a paper towel to absorb the excess oil.

Pour more coconut oil in the pan and start the same process with chicken cutlet number 2.


Super easy for you and the whole family will love them!

photo 1


Ciao for now!

Why you should NOT use bleached four!

Hi guys,

Make the switch today from bleached flour to organic coconut flour, you body will thank you.

Here is why: courtesy of http://en.wikipedia.org/wiki/Flour

Bleached flour

“Refined flour” has had the germ and bran removed and is typically referred to as “white flour”. “Bleached flour” is any refined flour with a whitening agent added.

Bleached flour is artificially aged using a bleaching agent, a maturing agent, or both. A bleaching agent would affect only the carotenoids in the flour; a maturing agent affects glutendevelopment. A maturing agent may either strengthen or weaken gluten development.

The four most common additives used as bleaching/maturing agents in the USA at this time are:

Potassiun bromate (will be listed as an ingredient/additive) – a maturing agent that strengthens gluten development. Does not bleach.

Benzoyl peroxide – bleaches. Does not act as a maturing agent – no effect on gluten

Ascorbic acid – (Will be listed as an ingredient/additive, but seeing it in the ingredient list may not be an indication that the flour was matured using ascorbic acid but instead has had a small amount added as a dough enhancer) – Maturing agent that strengthens gluten development. Does not bleach.

Chlorine gas – both a bleaching agent and a maturing agent, but one that weakens gluten development. Chlorination also oxidizes starches in the flour, making it easier for the flour to absorb water and swell, resulting in thicker batters and stiffer doughs. The retarded gluten formation is desirable in cakes, cookies, and biscuits as it would otherwise make them tougher and bread-like. The modification of starches in the flour allows the use of wetter doughs (making for a moister end product) without destroying the structure necessary for light fluffy cakes and biscuits. Chlorinated flour allows cakes and other baked goods to set faster, rise better, the fat to be distributed more evenly, with less vulnerability to collapse.

Cake flours in particular are nearly always chlorinated. There is at least one flour labeled “unbleached cake flour blend” (marketed by King Arthur) that is not bleached, but the protein content is much higher than typical cake flour at about 9.4% protein (cake flour is usually around 6% to 8%). According to King Arthur, this flour is a blend of a more finely milled unbleached wheat flour and cornstarch, which makes a better end result than unbleached wheat flour alone (cornstarch blended with all purpose flour commonly substituted for cake flour when the latter is unavailable). The end product, however, is denser than would result from lower-protein, chlorinated cake flour.

All bleaching and maturing agents (with the possible exception of ascorbic acid) have been banned in UK.

Bromination of flour in the USA has fallen out of favor and while it is not yet actually banned anywhere, few retail flours available to the home baker are bromated anymore.

Many flours packaged specifically for commercial bakeries are still bromated. Retail bleached flours marketed to the home baker are now treated mostly with either peroxidation or chlorine gas. Current information from Pillsbury is that their bleached flours are treated both with benzoyl peroxide and chlorine gas. Gold Medal states that their bleached flour is treated either with benzoyl peroxide or chlorine gas, but there is no way to tell which process has been used when buying the flour at the grocery store.

Some other chemicals used as flour treatment agents  to modify color and baking properties include:

  • chlorine dioxide (unstable to be transported in the U.S.)
  • calcium peroxide
  • azodicarbonamide or azobisformamide (synthetic)
  • Atmospheric oxygen causes natural bleaching.


So if you don’t want to eat your pool and much worse, make the switch today!

Coconut flour is low carb and gluten free so you can’t go wrong there!


Coconut flour is a little trickier to use because it doesn’t rise so you might have to only substitute half of what the recipe calls with the coconut flour but make sure to use gluten free unbleached organic flours…almond, brown rice…

Have a great day!

Ciao for now

Coconut flour banana bread

Good morning,

Here is an easy recipe for a super moist, awesome tasting healthier banana bread:

You will need:

1/2 cup butter

1 cup organic brown sugar

2 organic eggs

1 cup of unbleached gluten free flour

1 cup of organic coconut flour

1 teaspoon of baking powder

4 super ripe bananas

Preheat oven to 350 degrees

In a large bowl cream together the butter and the sugar until light and fluffy. Stir in the eggs one a the time beating well after each egg. Stir in the mashed bananas.

In another bowl, stir together the flours and the baking powder. Blend the banana mixture into the flour mixture stirring just to combine.

Bake in preheated oven for 60 minutes until a toothpick inserted in center of the bread comes out clean.

Let cool and enjoy!

banana bread 1 banana bread 2

Ciao for now and happy Sunday!

Homemade healthy dog cookies!

Hi guys,

Our pets are our family right so why feed them anything but healthy goodness?

I make these cookies for my dogs every week and they absolutely love them!

In a bowl combine:

2 cups of whole grain brown rice flour

2 cups of organic coconut flour

2 organic eggs

1 tbsp of olive oil

2 cups of organic apple sauce

dog cookie 1dog cookie 2

Roll small to medium size balls in your hands and put on a lightly greased cookie sheets.

dog cookie 3

Cook 15-20 minutes at 350 degrees and Voila done!

Let them cool and keep them in the fridge, this recipe makes about 35 cookies!

Hope your doggies enjoy them as much as mine!


Ciao for now!

For you moms out there!

Hi guys,

Your life is hectic right??

Getting the kids up and ready for school while you are getting ready to, going to work all day, pick up the kids from school, drive them to their activities, come home, get dinner ready, get them ready for bed and back at it the next day.

You do all that because you love your family and your kids are everything to you and that is awesome.

But if they are your whole lie, why are poisoning them?

If you feed them pre packaged lunchables you are killing them slowly but surely!

Look at the ingredients from this lunch combination:


Very very long list of ingredient!

If you read the writing in blue at the top “Made with Kraft American Cheese” and in small writing underneath that, it says “pasteurized prepared cheese product.”  It’s not even cheese, but cheese product!


The cookie has 22 ingredients!!!!!!

Some nasty ones are: high fructose corn syrup, artificial flavor, processed sugar, canola and/or soybean oil, and soy lecithin.

The turkey has some nasty ingredients in it as well.

First carrageenan, which may be linked to cancer.

Next sodium nitrate which can raise your risk for heart disease.

Further smoke flavor and natural and artificial flavor.

Moving on to the so called cheese, which is not actually cheese, but cheese product. 14 ingredients and more sodium nitrate just in case your kids didn’t get enough with the turkey!

The crackers contain trans fats in the form of partially hydrogenated cottonseed oil, soybean oil, sugar and more natural flavor!

One more thing, lunchables are made by Kraft who spent a lot of money to make sure GMO labeling did not pass.  Probably because they really don’t want you to know the junk they put in their food!

Moral of the story, make your own.

It might take you 10 extra minute in the morning or at night but your kids will definitely live a lot longer!

Here is a great post on how to make healthy lunchables for your family!

Ciao for now!

Mango smoothie

Hi guys,


I had mangoes from a friend’s tree and I could not eat them all I decided to make a frozen drink.

photo 1

First peel 4 mangoes (duh) and diced them into a blender and add 1 tbsp of whey protein, 1 tbsp of organic brown sugar and 1 tbsp of organic coconut flour.

photo 2 photo 3 photo 4

Squeeze one fresh lemon

photo 5


4 cups of water

photo 1

1/2 cup of chia seeds

photo 2

voila leave in the fridge at least 6 hours then freeze

photo 3


This is not a low calorie food!



Ciao for now!