FIT Hits the PAN Friday – Lemon Blueberry Scones

I had this recipe sitting on my counter for almost two weeks. I kept saying, “Tomorrow, I am making scones!” I had never made scones so I was a little nervous although I have no idea why, as baking comes naturally to me. My original intention with this recipe was to use lemon essential oil in place of the actual lemons. Then I realized I was out! UGH! I wanted to use the oils because not only is it more concentrated, there is less waste. One drop of lemon essential oil is equal to the juice from five whole lemons! Not to mention, the host of additional health benefits and household uses. Make sure the oils you use are therapeutic grade organic oils!

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This recipe if from Diane Sanfilippo’s BalancedBites website. She is the creator of the 21 Day Sugar Detox that I participated in about 6 months ago. She has a lot of great recipes and tips to eliminate sugar cravings!

Cheers!

Lemon-Blueberry Scones [grain-free, nut-free, dairy-free]

PREP TIME: 15 min
COOKING TIME: 25 min
YIELD: 10 scones (10 servings)
NUTRITION INFO: click here (PDF)

ingredients:

  • 3 eggs
  • zest from 2 lemons
  • 1/4 cup lemon juice (from ~ 1 -1/2 lemons)
  • 1/4 cup coconut milk
  • 1/2 teaspoon vanilla extract
  • 1/4 cup honey
  • 1/2 cup coconut flour
  • 1/2 cup arrowroot flour
  • 1/4 teaspoon baking soda
  • 1/2 teaspoon cream of tartar
  • 1/4 teaspoon sea salt
  • 6 ounces fresh blueberries

preparation:

  • Preheat the oven to 350 degrees F.
  • In a food processor or a large mixing bowl with a hand mixer, thoroughly combine the eggs, lemon zest, lemon juice, vanilla extract, and honey.
  • Sift in the remaining ingredients, except the blueberries, and mix for about 2 minutes or until the batter is well combined and forms a loose, very wet dough. If the batter is still too loose to somewhat hold its shape, let it sit for 5 more minutes.
  • Gently fold in the blueberries until they are evenly dispersed through the mixture.
  • Using 1/4 cup of batter for each scone, gently roll each scone into a loose ball and put on a parchment-lined baking sheet. Press down the top of each scone to flatten slightly.
  • Bake for about 30 minutes, or until the edges are golden brown. (mine only took about 22 minutes so watch them!)

FIT Hits the PAN Friday – Oatmeal Breakfast Bars

My husband is starting a strike schedule at his job next week. He will be working six 12 hour shifts per week until the unions and his company come to an agreement. He does not like eggs so I have been researching portable, healthy breakfast foods he can grab and go. This morning I did a test run of the Oatmeal Breakfast Bars I found on WellPlated.comNot only was the recipe easy to follow, the ingredients were already in my cupboard. This is a big selling point for me!

I hope you enjoy them as much as we did!

Oatmeal Breakfast Bars
Prep Time: 10 minutes
Cook Time: 35 minutes (my bars were finished in 23 minutes so keep an eye on them)
Total Time: 45 minutes
Yield: 8 bars ( I cut mine in squares and was able to double the yield)
Oatmeal Breakfast Bars
Ingredients
  • 2 cups old fashioned oats
  • 1 cup whole wheat flour
  • 2 teaspoons cinnamon
  • 1 teaspoon baking powder
  • 1/4 teaspoon kosher salt
  • 1 1/2 cups milk (I used unsweetened vanilla almond, but any kind will do nicely)
  • 3 tablespoons honey (Elisabeth’s version calls for agave)
  • 2 tablespoons peanut butter (creamy or crunchy—I used natural creamy)
  • 1/2 cup unsweetened applesauce
  • 1 large egg
  • 1 teaspoon pure vanilla extract
  • 1/2 large banana, quartered and diced

Directions

  1. Place rack in the center reheat oven to 375 degrees. Lightly coat an 8×8 inch square pan with cooking spray.
  2. In a medium bowl, stir together the oats, whole wheat flour, cinnamon, baking powder, and salt. In a separate large bowl, combine the milk, applesauce, egg, honey, peanut butter, and vanilla.
  3. Pour the dry ingredients into the wet mixture and stir to combine . The batter will be very wet. Fold in the diced banana, then pour into the prepared baking pan.
  4. Bake for 35 minutes or until thickened and golden and a toothpick inserted in the center comes out clean. Cool, cut into bars, and serve.

Notes

Storage: Once cooled, bars can be wrapped individually in plastic and kept in the refrigerator for 5 days or frozen in a zip-top bag for up to 4 months. Let thaw in the refrigerator for 24-48 hours before serving. For a larger yield, increase the ingredient quantities by 1.5 and bakes in a 9×13 inch pan for 25-30 minutes.

I’m Eating WHAT?!?!

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I regularly post articles about the scary chemicals in processed “food.” That phrase really is ironic, isn’t it? The word “processed” is the past tense of process which is defined as to convert (an agricultural commodity) into marketable form by special series of steps… According to Dictionary.com, “food” is defined as any nourishing substance that is eaten, drunk, or otherwise taken into the body to sustain life, provide energy, promote growth, etc.”
The key word in the definition of process is, marketable. How could chemicals like CANTHAXANTHIN, POTASSIUM BROMATE or ASTAXANTHIN be marketed? They can’t, so manufacturers use words like “wholesome, low fat, healthy and sugar-free” along with brightly colored packaging to entice people to purchase their chemical-laden products. In case you are not familiar with the additives listed above, let me introduce you! Our friends as Phys.org created a more detailed list that you can visit here.

CANTHAXANTHIN is a pigment added to egg yolks to make them more visually appealing. Tests have shown that large amounts of this chemical can cause retinal damage
POTASSIUM BROMATE increases volume in white flour, breads and rolls. Most bromate rapidly breaks down to an innocuous form, but it’s known to cause cancer in animals _ and even small amounts in bread can create a risk for humans. California requires a cancer warning on the product label if potassium bromate is an ingredient.
ASTAXANTHIN – Almost 90-percent of salmon sold in supermarkets today come from farms. The diet of farmed salmon doesn’t include crustaceans, which contains a natural astaxanthin that causes pink flesh in wild salmon. As a result, producers add astaxanthin to farm-salmon diets for that fresh-from-the-water appearance. Astaxanthin is manufactured from coal tar.

Nothing like loading up your cart with some nice omega-3’s and topping it off with a bit of coal tar!
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So what do we do? To begin, educate yourself! How often do you pick up a box or package off the supermarket shelf and throw it in the basket without even taking a look at the nutrition label or ingredients? I have been guilty of making a purchase simply based on the photo on the package knowing full well the photo isn’t even real food. It is a perfectly molded art project designed to draw my attention away from the actual package contents. Take a look at this quick video to see how they make chemicals look so tasty!

Read labels! This is key when making healthy choices for your family. While it will take some time to completely eliminate chemicals from your diet, this will get you started. A great tip is that if you can’t pronounce it, don’t eat it!

Another great tip is to stay in the outside perimeter of the grocery store isles. Most of the processed foods are located in the center isles. The perimeter is where you find dairy, produce and meat.

Start with small, attainable goals like reading labels and eliminating processed foods from one meal per day or from school lunches. You control what your children eat, so packing their lunch is key! School menus are atrocious! Check out this video of a talk by chef Jamie Oliver. He has made a campaign to educate children (and parents) about food and reform the school lunch programs in western culture.

Try cooking classes as a family. Many grocery store chains and local civic centers offer free or inexpensive cooking classes. Getting the kids involved will make the process smoother because they will have an opportunity to experience the food before they eat it! This also applies to getting the family involved in the grocery shopping. If the kids get to help choose the ingredients, they will be more likely to try new things.

Check out 100 Days of Real Food for some terrific resources to get you started on your journey to a real food lifestyle!

Applying all or some of these tips will help you begin your journey to a healthier lifestyle for your and your family!
If you have already begun, share some ideas to help others in the comment section below. You never know who you may inspire!

Cheers!

FIT Hits the PAN Friday – Lemony Greek Orzo Salad

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Summer is here and with the heat comes the need for lighter meals. Cold pasta salads and soups are a great option when it is 90+ degrees outside. Orzo (orso) is a great recipe base because of its versatility. Orzo, also risoni, is a form of short-cut pasta, shaped like a large grain of rice. It tends to take on the flavor of whatever you put it with and doesn’t try to be the star of the show. The recipe I am sharing today is one of my favorites and could be made with any pasta or rice. You can control the portion size as well so it is perfect for a large party or dinner for two. orzo-jpg

Lemony Greek Orzo Salad (Serves 6)
*I substituted 4 drops of doTERRA Lemon Oil for the fresh lemons. I love cooking with essential oils because unlike fresh produce, I do not have to worry about them spoiling before I can use them! doterra-lemon

Ingredients

  • 1/2 cup orzo cooked and cooled (follow instructions on the box)
  • 1/2 – 1 tbsp extra virgin olive oil drizzled on cooked orzo to prevent sticking
  • juice from 1/2 half lemon or 4 drops doTERRA Lemon Oil
  • 1/2 red bell pepper, diced
  • 1 roma tomato, seeded and diced
  • 10 kalamata olives, chopped
  • 1/4 cup crumbled feta cheese
  • salt and pepper to taste

Combine all the ingredients in large bowl and refrigerate for 2-4 hours.
Serve and Enjoy!

Are you interested in learning more about the benefits of Essential Oils or becoming a Wellness Advocate?
Please visit my website or contact me directly for more information! 

Organic Gardening with Essential Oils

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Gardening this summer? The warmer weather brings a multitude of pests; ants, aphids, web worms, caterpillars and let’s not forget the trusty snail. Snails did a number on my squash before I knew about oils in the garden. :( Never fear! You can garden without pesticides! Here are some essential oils that can help keep your garden healthy and thriving and your family safe!

For more information on the benefits of essential oils, please visit my website!

Interested in earning free products? Contact me! 

FIT Hits the PAN Friday – Bake-free Chocolate Oat Cookies

Wow! It has been over a month since I posted anything. I would like to say that it is because I have been so busy but that really isn’t the case. I suppose I just needed a break. In May, I decided not to renew my nutrition counselor certification. It was a little pricey and since I dissolved my LLC back in January there really wasn’t a huge need to continue for another two years. I am still interested in helping people learn how to love a healthy lifestyle, but my work schedule didn’t allow the time I needed to build a successful business. This was not an easy decision, but with the saturation of the health and wellness market it really requires a full-time schedule to make money. I am thankful for every client I had over the last two years and seeing their success was so rewarding. I pray that the Lord opens the door again at some point. Until that time, I am still teaching Made to Crave at my church twice a year which is my passion. I have met some terrific women who love the Lord and have a desire to honor Him with their lifestyle choices. I look forward to my next class in the Fall! I know He is in control and will direct my paths to bring Him glory!

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I came across this recipe on Facebook and it originated at Healthy Holistic Living. This was another case of “Hey, I have most of these ingredients on hand so let’s make it!” I have not actually made the recipe yet but I plan to do so this afternoon. It has been sitting on my counter for a week and every night I tell my husband that I am making them tomorrow. Today is tomorrow! ;) Enjoy! Check out the main website for a great explanation of the ingredients.

Bake-free Chocolate Oat Cookies – yields three dozen

Ingredients

  • 3 cups of quick-cooking oats
  • ¾ cup of raw organic honey
  • ⅔ cup of almond butter, optional
  • ½ cup of coconut oil
  • ⅓ cup of unsweetened cocoa powder
  • 1 and ½ teaspoon of vanilla extract
  • ¼ teaspoon of pink Himalayan pink salt

Directions

  1. Line two baking sheets with parchment paper.
  2. Combine the honey, almond butter and coconut oil in a medium saucepan over medium-high heat.
  3. Stir in the oats, cocoa powder, vanilla extract and pink salt until everything is fully incorporated and coated.
  4. Use a spoon or small ice cream scoop to drop mounds of your mixture on the parchment-lined baking sheets.
  5. Place your cookies in the freezer for at least 15 minutes so that they can set.
  6. Store your healthy cookies in an airtight container in the fridge or freezer (depending on how hard you would like your cookies to be,) and that’s it! That’s a pretty quick and easy recipe right?