Breakfast

Almond Flour Biscuits

Ingredients

1 1/2 cup almond flour

1 tablespoon flaxseed meal

3/4 teaspoon baking soda

1/4 teaspoon cream of tartar

1 egg

1/4 – 1/3 cup coconut milk (or your favorite dairy-free milk)

2 – 3 Tablespoons coconut oil

*Optional – fresh chopped rosemary or basil, or use dried

Instructions

Mix dry ingredients in a large bowl. In a small bowl mix wet ingredients. Add wet to dry and mix together. Form into 8 balls. Place on parchment-lined baking sheet. Pat down each biscuit. Bake at 350 for 10 -15 minutes until lightly browned on top.

Makes 8

Options: use your favorite herbs to change the flavor; you can even add a little honey and cinnamon to the mixture for a sweeter version.

If you like that recipe and want to eat healthy and delicious foods but aren’t sure how to do that by yourself, contact me here. As a health and wellness coach, I can help you figure out what foods may be triggering any symptoms you’re having plus provide accountability in achieving your goals especially when you have autoimmune or digestive symptoms.

Apple Cinnamon Muffins

These are Gluten-free, dairy-free, and egg-free. Full of sautéed apples, these muffins will add a warm comfort to your breakfast or even a light dessert. These are also autoimmune compliant.

Ingredients

2 Granny Smith apples, peeled and diced

2 Tablespoons coconut oil

1 tablespoon lemon juice

1 teaspoon cinnamon

2 cups almond flour (or you can swap 1 3/4 cups cassava flour)

2 tablespoons ground flaxseed meal

1 teaspoon baking soda

2 teaspoons cinnamon

¼ teaspoon salt

¼ cup applesauce

¼ cup coconut oil or avocado oil

2 tablespoons honey (or 2 squirts stevia or 1/2 teaspoon monk fruit powder)

¼ cup water or coconut milk

Coconut oil or avocado oil spray

Instructions

Preheat oven to 350 degrees. Prepare mini muffin pans with parchment mini muffin liners or spray with coconut oil or avocado oil. Using first four ingredients, pour coconut oil into skillet and add apples, lemon juice, and cinnamon. Sauté on medium low for about 5 minutes, then turn down to low.

While apples are cooking, begin mixing muffin batter. In large bowl whisk flour, flaxseed meal, baking soda, cinnamon, and salt. In small bowl mix applesauce, oil, honey, and water. Blend wet ingredients into dry ingredients. (Add 1 – 2 tablespoons more water if needed.) Gently fold in cooked apples. Fill prepared pans with batter. Bake for 15 – 20 minutes until golden brown. Makes about 24 – 27 muffins.

Like this dish but feel stuck on how to eat healthy and work on your health goals by yourself? If you’d like help from an Integrative Health Coach who is also a National Board Certified Health and Wellness Coach, contact me here. We can talk to see if we’d be a good fit to work together. I help women who have weight, hormonal, thyroid issues and often have symptoms such as fatigue, brain fog, stubborn weight gain, and digestive issues. Let me help you, too. — Leah Cheshire, NBC-HWC

Blueberry Chia Seed Pudding Parfait

Here’s my easy and delicious blueberry chia seed pudding parfait made with my freshly picked blueberries. This is a nutritious snack or breakfast (or even dessert). Chia seeds are rich in fiber, antioxidants, minerals, and healthy Omega-3 fatty acids. Plus, they have protein and carbs, too. And the great thing is you can make it up the night before and store in the fridge for several days. You can even freeze for longer storage.

Ingredients

1/4 cup blueberries

2 tablespoons chia seeds

1/2 cup non-dairy milk (unsweetened coconut, cashew, macadamia, or almond)

3 tablespoons non-dairy yogurt (I used So Delicious unsweetened coconut yogurt, but other options are Cocoyo coconut yogurt, Cocojune, Harmless Harvest, or Kite Hill almond yogurt)

1 squirt of stevia (or 1/4 teaspoon monk fruit powder, or you could use 1 tablespoon honey or pure maple syrup)

More blueberries (to top the parfait)

Instructions

Add blueberries, chia seeds, non-dairy milk, and stevia (or other sweetener) to a blender and mix well. Pour into small glass jars. This is a pint size (and will fill two a little more than halfway), but I’ll often use half pints, too, if not adding the yogurt on top. Refrigerate for several hours or overnight, which helps the pudding thicken more. When ready to eat, add a few tablespoons of yogurt, and top with blueberries. You can enjoy right then or refrigerate until ready to eat. Yummy! And you can vary it by using other fruits, too.

If you’d like help in figuring out how to eat healthy and live a healthy lifestyle for your health needs even if you have digestive problem, autoimmune or chronic health issues, contact me here, and we can talk to see if we’d be a good fit to work together. — Leah Cheshire, MCD, CCC-SLP, NBC-HWC

Blueberry Muffins

Blueberries are one of the best antioxidant-containing foods we have. And when they’re in season, we pick about 4 – 8 gallons because we use them all year long. Even if you don’t have fresh blueberries, frozen ones are still delicious in this recipe. Because I love blueberry muffins, one tip is to make mini muffins instead of large muffins. I get to eat two that way which tricks me into thinking I’m eating more. Silly maybe, but it works! Try this recipe. Even non-gluten free consumers love it.

Ingredients:

2 cups almond flour

1 tablespoon flaxseed meal

1/2 teaspoon baking soda

1/4 teaspoon cream of tartar (or baking powder)

1/4 teaspoon salt

Lemon zest (from 1 or 2 lemons)

3 eggs (or you can make “flax” eggs – see below)

1 tablespoon lemon juice

1/3 cup maple syrup (or honey)*

5 tablespoons melted coconut oil

1 teaspoon vanilla

1 cup blueberries

Instructions:

Use parchment liners for mini muffin tins (or large ones for regular muffins). Preheat oven to 350 degrees. Mix almond flour, flaxseed meal, baking soda, cream of tartar, salt, and lemon zest in a large bowl. In a smaller bowl whisk eggs and add lemon juice, oil, maple syrup, and vanilla. Pour liquid ingredients into wet ingredients and blend well. Fold in blueberries. Bake at 350 for 12-15 minutes for mini muffins or 15-20 for large muffins. Stick a toothpick in and if clean, remove from oven.

*To make “flax” eggs, mix 1 tablespoon ground flaxseed meal with 3 tablespoons water for each egg. Let sit for 5 minutes. Then add to recipe as instructed.

*For no sugar, use 1 squirt of liquid stevia or 1/4 – 1/2 teaspoon of monk fruit powder (or more for desired sweetness.)

If you like that recipe and want to eat healthy and delicious foods but aren’t sure how to do that by yourself, contact me here. As a health and wellness coach, I can help you figure out what foods may be triggering any symptoms you’re having plus provide accountability in achieving your goals especially when you have autoimmune or digestive symptoms.

Blueberry or Apple Scones

These are gluten free and dairy free, but my non-GFCF friends loved them, also! This photo is for blueberry but read below for an apple scone option.

Dry Ingredients:

2 3/4 Cups almond flour

2 tablespoons arrowroot or tapioca flour

1/4 teaspoon sea salt

1/2 teaspoon baking soda

3 tablespoons cold ghee (or butter if you eat dairy)

Mix ingredients in food processor. Or you can mix in a bowl using two forks to incorporate the ghee (or butter) into the dry ingredients.

Wet ingredients:

2 eggs

½ cup coconut milk (or your favorite milk)

2 tablespoons honey (more if you like sweeter)

2 teaspoons lemon juice

2 teaspoons lemon zest

1/2 cup blueberries (frozen or fresh)

(Optional topping before baking -2 teaspoons ghee or butter + 1 teaspoon coconut sugar)

Frosting:

½ cup melted coconut butter

1 – 2 tablespoons ghee or butter

1 teaspoon vanilla

1 – 2 teaspoons cinnamon

Instructions:

Whisk wet ingredients (except blueberries) in large bowl. Slowly add dry ingredients and mix with a spoon. Fold blueberries into mixture. (Fold means to gently combine). Put the bowl into your refrigerator for 30 – 60 minutes to chill. (This helps stabilize the batter so it’s easier to handle.)

Turn on oven to 350 degrees. Place mixture onto parchment-lined baking sheet. Place another sheet of parchment on top and roll into a circle. Or you can simply grease your hands and shape into a circle. Cut into 8 – 10 triangles. (Optional: Brush with melted ghee or butter and sprinkle with coconut sugar.)

Bake for 18 – 20 min until golden brown. Enjoy as is or mix frosting and drizzle over scones after cool.

Option 2: To make apple scones, just eliminate lemon zest and blueberries and substitute 2 diced apples that you’ve sautéed in 3 tablespoons ghee or coconut oil (or butter) plus the lemon juice. Add 2 teaspoons cinnamon and ¼ teaspoon nutmeg to dry ingredients as well. Follow instructions above.

Enjoy these scones with coffee or tea for breakfast or dessert!

If you’d like help in figuring out how to decrease your symptoms and implement a healthier lifestyle using nutritional and lifestyle factors, even if you have chronic health issues, digestive symptoms, or autoimmune conditions, contact me here and we can talk to see if we’d be a good fit to work together. — Leah Cheshire, NBC-HWC

Chia Seed Pudding

This is a tasty and healthy breakfast, snack, or treat filled with protein, Omega 3 fatty acids, fiber, antioxidants, iron, and magnesium. You can eat it plain with just a little vanilla and sweetener or add cocoa powder or fruit or jam to liven it up. Make a few jars on the weekend for quick grab-n-go breakfasts or snacks.

Ingredients:

1 cup dairy free milk (almond, cashew, macadamia, hemp, coconut)

1/4 cup chia seeds

1 teaspoon vanilla

1 tablespoon of honey or pure maple syrup (or 1 squirt of liquid stevia for sugar-free)

1 scoop protein powder (I like Ancient Nutrition Bone Broth, Vital Proteins, Prime Protein)

Optional – fruit like sliced strawberries, blueberries, raspberries, diced pineapple, kiwi, and mango

Instructions – Here are two techniques to make chia seed pudding:

*Just a bowl and spoon – Mix all ingredients in a bowl. Let sit for 15 – 30 minutes to gel. Stir and refrigerate at least 15 minutes or overnight. Then add fruit. Enjoy.

*Blender – Add ingredients to a blender. Blend for about 1-2 minutes. Then refrigerate for 30 minutes or overnight. Add fruit. This technique is a little more creamier.

For a sweeter dessert add one more teaspoon of honey or maple syrup before blending (or a little stevia or monk fruit for sugar-free.) Refrigerate as above.

For chocolate add 1 – 2 tablespoons of cacao powder (or cocoa or carob powder). Top with a few cacao nibs, chocolate chips, or berries. Refrigerate as noted above.

Note: You can add any type of fruit or jam to the top as well. For more decadence, add whipped coconut cream before devouring. Enjoy!

You can also make these and freeze for quick breakfasts. Just leave out about 30 minutes prior to eating.

Leah Cheshire, MCD, CCC-SLP, NBC-HWC is a national board certified health and wellness coach and a speech-language pathologist who works primarily with women who have brain fog, fatigue, joint pains, weight issues, autoimmune, hormonal, and digestive issues. She’s also an autoimmune warrior herself and uses nutritional and lifestyle modifications for both herself and clients. Click here to contact her for a free 20-minute coaching session.

Cinnamon Coffee Cake (or Chai)

Try this rich cinnamon coffee cake for dessert or a special breakfast or tea. It’s gluten-free and dairy-free, but no one will know. Even my family enjoys it! (And they’re very honest!) Plus, there’s an option to add chai spices to make it a chai coffee cake. Yum!

Ingredients

½ cup melted ghee (or coconut oil or use palm shortening; if you can have dairy, use grass-fed butter)

2/3 cup pure maple syrup (for sugar-free, use 2 squirts stevia or 1/4 t of monk fruit)

½ cup coconut milk (use canned full-fat, not box)

4 eggs

1 ½  teaspoons vanilla

1 cup almond flour

¾ cup coconut flour

¼ teaspoon sea salt

2 teaspoons baking powder

½ teaspoon baking soda

2 teaspoons cinnamon

½ teaspoon nutmeg

Optional – to make it more like a chai flavoring, also add 1/2 teaspoon cardamom, 1/4 teaspoon ginger, 1/4 teaspoon cloves, and 1/4 teaspoon ground pepper and for a holiday flare add chopped dried cranberries.

Topping

¼ cup melted ghee (or butter if you can have dairy)

2 tablespoons maple syrup (or honey or for sugar-free, use 6 drops stevia)

½ cup almond flour

3 teaspoons cinnamon (for chai also add 1/4 teaspoon cardamom, ginger, and cloves)

Pinch of sea salt

Directions

Line an 8 x 8 inch baking pan with parchment paper.  Preheat oven to 350 degrees.

Mix topping ingredients in a small bowl and set aside for later.

In a large bowl mix almond flour, coconut flour, salt, baking powder, baking soda, cinnamon, and nutmeg. In a smaller bowl mix ghee (or butter), maple syrup (or sweetener), milk, eggs, and vanilla. Add wet ingredients to dry and blend well. Pour into pan.

Add drops of topping and swirl into batter. Bake for 30 minutes. Cool, cut, and devour! 9 – 12 servings (depending on how hungry you are)!

If you’d like help in figuring out how to eat healthy and live a healthy lifestyle for your health needs even if you have autoimmune, chronic health issues, or you’re in peri-menopause or menopause, contact me here, and we can talk to see if we’d be a good fit to work together. — Leah Cheshire, MCD, CCC-SLP, NBC-HWC

Coffee Milkshake (dairy-free)

Are you a coffee lover? Then you’re going to love this coffee milkshake that’s dairy-free! Plus, it’s full of vitamins and minerals and protein. Some studies indicate that coffee may help with reducing inflammation and the risk of diabetes type 2, improve physical performance, burn fat, and improve energy levels and thinking skills. And even if you aren’t a coffee lover, I think you’ll really like this. Coffee enhances the flavor of chocolate so you may not even taste the coffee – you’ll just think it’s a delicious chocolate shake. I’m not a big fan of drinking a cup of coffee, but I do like this shake!

Ingredients:

1/2 cup coconut milk (other other dairy-free milk like almond milk, cashew, hemp)

1/2 cup coffee

1/2 cup spinach (you won’t taste it!)

1/2 avocado

1 t chia seeds

1 – 2 scoops collagen powder (or clean allergen-free protein powder*)

1 – 2 tablespoons of cacao or carob or cocoa powder

1/2 teaspoon vanilla

10 drops of stevia or your preference (or 1 – 2 teaspoons of honey)**

Ice cubes

Optional – 1 tablespoon nut butter

Instructions:

Whirl all ingredients in your blender and enjoy for a cool and delicious treat – for breakfast or a snack!

*For collagen powder I like Vital Proteins and for protein powder I like Ancient Nutrition. But there are many more – just read the ingredients.

** Adding honey makes it refined sugar-free but remember that honey still turns into sugar in your bloodstream.

If you like this recipe and need help in figuring out how to eat healthy and improve symptoms like fatigue, weight issues, and brain fog using nutrition or lifestyle modifications, contact me here. My clients are often surprised how guidance and support from a health and wellness coach like myself along with simple steps help them achieve their health goals while still allowing delicious meals. We can chat and see how I can help you. — Leah Cheshire, MCD, CCC-SLP, NBC-HWC

Dragon Fruit Smoothie

A purple smoothie? Yes! Have you ever tried dragon fruit? Also known as a strawberry pear, it actually grows on a cactus in tropical regions. The flavor is sweet and similar to a kiwi, pear, and watermelon. Spike-like green leaves cover the exterior, but the interior is a beautiful red or yellow. And if you need a quick and healthy breakfast or snack idea, try this dragon fruit smoothie. Dragon fruit has vitamins A and C, magnesium, calcium, fiber, and potassium, and is low in natural sugars. Plus, it makes this smoothie a beautiful purple color. And the chia seeds provide protein, fat, fiber, and complex carbs. Everyone will love this smoothie!

Ingredients

½ cup water (or dairy-free milk)

2/3 cup spinach (organic)

5 baby carrots

1 – 2 scoops protein powder (use clean product)

1 tablespoon chia seeds

½ avocado

1 packet frozen dragon fruit (I used Pitaya brand)

½ cup frozen blueberries (or fresh)

Ice – if needed

Directions

Add to a high-speed blender the items in order listed with fruit or ice last. Start slowly and gradually increase speed to blend until desired consistency. Add more water to thin or ice to thicken. Pour into glasses to enjoy or store in a mason jar in the refrigerator for an afternoon snack. Or freeze for popsicles.

Did you like that recipe? Do you find it difficult to know what to eat and how to eat healthy? Do you also have symptoms like brain fog, weight gain, fatigue, digestive or autoimmune issues? If so, reach out to me. I am a national board certified health and wellness coach who works primarily with women having those same symptoms. Plus, I had them myself. So I understand. I can help you use nutrition and lifestyle modifications so you can take small steps to help decrease your symptoms and increase your energy and vitality. Contact me here for a free 20-minute session to see how health coaching works and to see if we’d be a good fit to work together. — Leah Cheshire, NBC-HWC

Easy Blueberry Smoothie

Ingredients:

1 cup water (or dairy-free milk like coconut, hemp, cashew, or almond)
½ cup organic spinach
½ avocado
3 – 5 baby carrots
1 – 2 scoops of high quality protein powder (see below)
1/2 cup blueberries, fresh or frozen (or use your favorite berries)

Optional – ice cubes

Directions:

Add items in listed order with blueberries last. Blend well.  Add ice cubes for a thicker and colder smoothie.  Serves 1.

Options: 

Use kale instead of spinach; substitute other fruits you enjoy such as strawberries, kiwi, grapes, pineapple chunks, or 1/2 frozen banana slices. (If fruit is frozen, your smoothie will be thicker and cooler.)

If you need it a little sweeter, add more berries or a few drops of stevia.

Protein powder – I like Ancient Nutrition Bone Broth (animal sourced) or Prime protein unflavored. I also like Vital Proteins collagen powder or Further Foods collagen. Just be sure whatever you use is clean and does not contain the top 8 allergens.

Chocolate smoothie – add 1 – 2 tablespoons cocoa or cacao powder and substitute ice for the berries (may want additional sweetener so add stevia, monk fruit, or honey).

If you’d like help in figuring out how to eat healthy for your specific health needs even if you have autoimmune or chronic health issues, contact me here. We can talk to see if we’d be a good fit to work together. As a board certified health and wellness coach, I work with women primarily who are over 40 and have fatigue, brain fog, pain, and weight issues using nutrition and lifestyle modifications. I’d love the chance to work with you, too.

— Leah Cheshire, NBC-HWC

Ginger Cinnamon Tea

Did you know ginger and cinnamon are anti-inflammatory and pro-immunity spices? Both also help with digestive issues, nausea, headaches, and may even help reduce blood sugar levels. Ginger has also been noted to help relieve muscle pain and arthritis symptoms. Cinnamon may help with fungal infections like candida. And you just thought they tasted good! Ginger adds a little zing to this tea while cinnamon provides some sweetness. You can drink it hot or cold. Enjoy!

Ingredients

2 inches of raw ginger, peeled and chopped into pieces (if organic, just wash)
2 – 3 cinnamon sticks
3 – 4 cups water

*Optional – Add lemon slices

Instructions

  1. Pour the water into a saucepan and bring to a boil on the stove.
  2. Remove from heat.
  3. Add the ginger and cinnamon sticks.
  4. Allow to steep for at least 30 minutes to several hours (longer it steeps, the stronger the flavor).
  5. Pour a cup and add sweetener as desired. Enjoy!
  6. Store leftovers in mason jars with the ginger and cinnamon.

*Sweetener options – add liquid stevia, monk fruit powder, or honey to your cup.

*I reuse the ginger and cinnamon sticks two more times to make more tea.

*Note – if you add lemon slices, the color will not be as dark due to the acid in the lemons.

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Would you like help in figuring out how to make healthy daily choices like this? Healthy eating, figuring out how to decrease symptoms, and setting goals are not unattainable for you. They just may be different than what you’ve done and change is not always easy – by ourselves. But as a health and wellness coach, I work with women who have fatigue, pain, brain fog, and trouble keeping off weight. I provide guidance and accountability so you can be who you were called to be. Contact me here to schedule a FREE 20 minute discovery call to see how we can work together. No pressure at all. — Leah Cheshire, NBC-HWC

Granola (gluten-free and oat-free)

Since going gluten-free, I’ve had a hard time finding gluten-free granola recipes I can eat. Many are made with oats. They’re supposedly gluten-free but have oats. And I don’t tolerate any oats. I have clients who are just the same, and I know some of you can’t eat oats either. Plus, even gluten-free oats are questionable if you’re truly trying to eat gluten-free due to cross-contamination with nearby fields. So if you’d like a tasty and oat-free granola, here’s one to make. Serve it over unsweetened coconut yogurt, in a bowl with dairy-free milk, or even just snack as is. Delish!

Ingredients

1 tablespoon chia seeds

3 tablespoons warm water

½ cup honey or pure maple syrup

3 tablespoons coconut oil

3 tablespoons sunflower butter, creamy or crunchy

¾ cup pumpkin seeds

¾ cup sunflower seeds

1 cup nuts (I used pecans, almonds, and walnuts, but you can use cashews, macadamia, or whatever you like)

½ teaspoon salt

1 tablespoon cinnamon

2 teaspoons vanilla

Optional – ¼ teaspoon unsweetened dried cranberries or dairy-free chocolate chips

Instructions

Preheat oven to 350 degrees. In a small bowl mix chia seeds and warm water and set aside.

Into a small saucepan melt honey over low-medium heat for about 5 – 8 minutes. Should be almost boiling or boiling. Stir so it doesn’t burn. Add the oil and sunflower butter and mix well. Set aside.

Using a food processor mix all seeds and nuts until there are small granules – don’t go too fast or you’ll have nut butter!

Pour seed and nut mixture into a large bowl and stir in honey and chia seeds. Spread onto a parchment lined sheet pan. Bake for 10 minutes or so until browned. Let cool and add cranberries and chocolate chips if desired. Store in a glass container.

Note: if you don’t tolerate nuts, you can leave them out and add extra sunflower seeds or pumpkin seeds or use flaxseeds or hemp seeds.

And if you’d like one-on-one help from a health coach, I’d love to talk with you. I work with women primarily who have fatigue, brain fog, trouble keeping weight off, pain, autoimmune, and digestive issues. You can schedule a free 20 -minute discovery call by clicking here. No pressure and we can see if we’d be a good fit to work together to help you achieve your health and wellness goals.

Hemp Milk

Want milk? But you’re dairy-free? Or maybe experience bloating or tummy issues when you drink regular cow’s milk or eat ice cream, yogurt, or cheese?

Some people are dairy intolerant or sensitive and experience bloating, diarrhea/constipation, headaches, fatigue, rashes, and brain fog. And if you have any autoimmune or IBS issues, you may experience these, too.

You may have heard about lactose intolerance. Lactose is the natural sugar in milk. Casein and whey are two proteins in milk so some people are sensitive to one or all of those. So what can you do?

Some have found nut milks like almond, cashew or macadamia milk to be good substitutes. But if you can’t tolerate those nuts or want to try something else, then here’s one idea.

—> Try hempseed milk. Hemp seeds are a plant-based protein rich in the essential fatty acids omega 3 and omega 6 which aid in brain and skin health. They also contain vitamins B and E, iron, zinc, magnesium, plus fiber. Hemp milk is tasty by itself or in other recipes. Check out the recipe below.

Ingredients:

1/4 cup hemp seeds

2 cups water (or a little more to thin as needed)

Option 1: 1 teaspoon vanilla

Option 2: For a sweeter milk add 1/2 to 1 squirt stevia, 1 teaspoon honey, or 1/8 teaspoon monk fruit powder

Option 3: For a chocolate version add 2 tablespoons cacao, carob, or cocoa powder

Instructions:

Pour water into a high speed blender. Add hemp seeds and any optional ingredients. Blend well for 1 – 2 minutes. Store in your refrigerator in glass jars for 4 – 5 days. Hemp milk is a little thicker than regular milk especially after being in your refrigerator so just add more water to thin if needed.

It’s delicious in hot chocolate recipes, cream-based soups, smoothies (see blueberry smoothie above) and baked goods like muffins or breads. Enjoy!

If you’d like help in figuring out why you’re experiencing some of the symptoms mentioned above, click here for a free 20-minute consult. We will talk and see if we’d be a good fit to work together. I’m a national board certified health and wellness coach who has helped myself and clients over the years figure out triggers and use nutrition and lifestyle for health and wellness. So reach out to me today. — Leah Cheshire, NBC-HWC

Pink Drink

Do you like cool and refreshing drinks in the summertime? I know I do. If you’ve seen a certain coffee shop offering a pink drink, but know how expensive it is, just wait. I’ve got a better recipe for you. It’s not only cheaper to make at home, but it’s much healthier for you. Their drink has 25 grams of sugar – in one drink, which is what you’d expect in a daily sugar amount. My recipe has no chemicals, no junk ingredients, and won’t leave you in a sugar coma! It’s full of healthy protein and collagen (good for hair, skin, nails, and gut health), healthy fat in the coconut milk (good for brain and gut health and satiety so you don’t get hungry), and complex carbs in the berries, full of antioxidants and vitamins, that won’t cause your blood sugar level to rapidly increase and then later crash. And if you want a little caffeine in it, you can add some strawberry or lemon green tea. This drink is perfect for breakfast or a snack.

Ingredients

1 cup coconut milk (or other non-dairy milk)

2 scoops protein powder (I used Ancient Nutrition Bone Broth Vanilla)

1 cup frozen strawberries (you can use fresh)

½ cup ice (or more)

Optional – you can add ½ cup lemon or strawberry tea or 1 tablespoon freshly squeezed lemon juice

Instructions

Add milk, protein powder, strawberries, and ice to a high-speed blender. (If adding green tea or lemon juice, add those now.) Begin blending on a low speed and gradually increase to high speed. Pour into 2 glasses and enjoy. Or pour into a glass and freeze for a few hours for an ice cream. Or freeze in ice cube trays to add later to smoothies or iced tea.

Would you like help in figuring out how to make healthy daily choices like this? Healthy eating and achieving your health goals are not hard. They just may be different than what you’ve done and change is not always easy – by ourselves. But as a health and wellness coach, I can help guide and encourage you plus keep you accountable. I have helped myself and clients who have fatigue, weight issues, foggy thinking, digestive issues use nutrition and lifestyle management strategies to decrease symptoms and live their best life. So contact me here for a FREE 20 minute Discovery call to see how we can work together. — Leah Cheshire, NBC-HWC

Pumpkin Spice Latte

Do you love the fall pumpkin spice lattes that some of the fancy coffee shops have? But you hate the amount of sugar that is added? Some of those have 50 grams or 7 ½ teaspoons of sugar in each cup. That’s over what the American Heart Association recommends we consume for the entire day! So what can you do? Make it yourself at home. It’s cheaper, won’t cause your blood sugar level to soar and then crash, which then leads to headaches and fatigue and even irritability, plus sugar cravings. Try this healthy version of a pumpkin spice latte and let me know what you think.

Ingredients

  • 2 cups Almond, Cashew, Macadamia, or Coconut Milk (or favorite milk)
  • 3 tablespoons pumpkin puree
  • 1 tsp honey or coconut sugar (for no sugar, use ¼ squirt of stevia or ¼ teaspoon of monk fruit powder *
  • 1 tsp pumpkin pie spice (cinnamon, ginger, cloves, nutmeg blend)
  • 2 tablespoons vanilla
  • 1 cup espresso coffee (already prepared – either in espresso machine or boil 1 cup of water and add 1 tablespoon espresso powder, whisk well, and let sit for 5 minutes)
  • Optional – 1 cup favorite milk, heated in the microwave or on the stove top
  • Optional – 1/4 tsp Cinnamon

Instructions

Combine milk, puree, sweetener, spice, and vanilla into a small saucepan. Cook on low heat, whisking often, for about 5 minutes.

Pour espresso coffee into a blender. Then add pumpkin mixture and sweetener. Blend well until frothy.

Pour into 2 – 3 cups. Sprinkle cinnamon. Or add extra milk and then sprinkle with cinnamon.

Enjoy! Serves 2 or more.

*If you like yours sweeter, add more honey or stevia or monk fruit.

Leah Cheshire is a national board certified health and wellness coach and a speech-language pathologist who works primarily with women who have brain fog, fatigue, joint pains, weight issues, autoimmune, hormonal, and digestive issues. She’s also an autoimmune warrior herself, having a thyroid autoimmune disease and IBS, and focuses on using nutritional and lifestyle modifications for both herself and clients. She’s been in the medical field for over 30 years and helping clients with holistic wellness for over 17 years. She loves helping people take small steps towards better overall health- physical, mental, emotional, and spiritual. If you’d like to set up a Free 20-minute discovery session, you can click here to schedule.

Strawberry Lemon Smoothie

Who doesn’t love strawberries? And since spring is strawberry season, this smoothie is perfect to use those fresh berries you grab from the farmer’s market (or pick) or you can use frozen berries from the store. Combining the strawberries with the lemon juice and zest plus collagen water provides a burst of sunshine plus nutrients for your breakfast, snack time, or anytime!

 Ingredients:

4 – 6 ounces water

4 – 6 ounces strawberry lemon collagen water (I used Vital Proteins) OR use dairy-free milk (like coconut, almond, cashew, macadamia) OR just use water

1/ 2 cup strawberries, fresh or frozen

1/2 lemon, squeezed

Lemon zest from 1/2 – 1 whole lemon *

1 tablespoon coconut oil

1 – 2 scoops protein powder (optional but gives you more satiety and nutrients)

1 teaspoon chia seeds

1 cup ice (if berries are frozen, use less ice)

*The more zest, the more lemony the flavor.

Instructions:

Beginning with liquids, add ingredients to blender and finish with ice. Blend well and enjoy. Garnish with a berry for fun!

This smoothie provides vitamin C and potassium from the healthy carbs in the berries and lemon, healthy fat from the coconut oil and chia seeds, plus protein from the collagen water, chia seeds, and protein powder. And you’re getting fiber from the berries and chia seeds. So try this berry delicious smoothie today for a filling meal or snack!

Would you like help in figuring out how to make healthy daily choices like this? Healthy eating and achieving goals are not hard. They just may be different than what you’ve done and change is not always easy – by ourselves. But as a health and wellness coach, I can help guide and encourage you plus keep you accountable. I have helped myself and clients who have fatigue, weight issues, foggy thinking, digestive issues use nutrition and lifestyle management strategies to decrease symptoms and live their best life. So contact me here for a FREE 20 minute Discovery call to see how we can work together.

Tropical Smoothie

Envisioning a trip to the beach or Caribbean right now? But unable to go due to the times we are in? We can still enjoy a delicious smoothie reminiscent of the beach, right? No processed sugar in this one, and there’s a secret ingredient to bump up the anti-inflammatory benefits — Tumeric! Win-win for your immune system! Plus, vitamins A, B, C, potassium, and calcium in the fruit and veggies, healthy fat in the coconut milk, and protein in the collagen or protein powder makes this a satisfying, healthy, and tasty breakfast or meal!

Ingredients

8 ounces unsweetened coconut milk or water ( I use So Delicious coconut milk, you can also use Native Forest full-fat for a richer coconut flavor)*

3/4 orange, cut into pieces

1/2 cup pineapple (fresh is best, but canned or frozen chunks would be fine)

1 – 2 scoops protein powder, vanilla flavor (optional)

4 baby carrots

Turmeric powder (1/4 – 1/2 teaspoon or grate a little fresh turmeric root)

1/2 – 1 cup ice

Instructions

Beginning with liquid ingredients, add everything to your blender, ending with ice. Blend well and enjoy this frothy smoothie reminiscent of a Creamsicle bar as you dream of vacationing on a Caribbean beach!

*Optional – you can use another dairy-free milk such as almond, macadamia, hemp or cashew. Any would be yummy!

**Would you like help in figuring out how to make healthy daily choices like this? Healthy eating and goals are not hard. They just may be different than what you’re used to, and sometimes change is not always easy -– by ourselves. But as a health and wellness coach, I can help guide and encourage you plus keep you accountable. So contact me here for a FREE 20 minute Discovery call to see how we can work together.