Summer Bucket List

Summer is for adventures, staycations, memories, and warm nights. Say yes to things you normally wouldn’t, enjoy moments with friends, and get out and explore with this

s u m m e r    b u c k e t    l i s t

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x o ,

s h e l l e y

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Homemade Healthy and Vegan Fudgesicles

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Homemade Healthy Fudgesicles

Makes 4

ingredients

  • Dairy-free milk [almond milk, cashew milk, coconut milk, etc.] OR whole milk for toddlers who aren’t intolerant or on dietary restrictions
  • 1 tablespoon chia seeds, ground or whole
  • 1 tablespoon ground flax seeds
  • 1/2 – 1 banana OR 1/4 avocado OR both
  • 2 tablespoons yogurt of choice. [I used unsweetened coconut yogurt; if you used milk and aren’t dairy-free or intolerant, feel free to use any plain or vanilla yogurt with low sugar]
  • 1 tablespoon 100% cacao powder [dairy-free]
  • optional: 1 tablespoon coconut sugar, 100% pure maple syrup, or honey [if not Vegan]
  • optional for protein: add 1 tablespoon cashews [soaked overnight]

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directions

  1. Add all ingredients into a blender and blend until smooth
  2. Divide evenly into popsicle molds and freeze at least 4 hours, or until solid

 

* How adorable are these ice cream popsicle molds, PS?! Scoop them up by clicking on the image below :

Pho your Busy Weeknight

I recently had a massive food allergy panel done after struggling with chronic lower intestinal issues since October. Yes, that means over seven months of what’s felt like my appendix bursting mixed with ruptured ovarian cysts, where at times I haven’t even been able to eat anything, feeling every churn of my digestive tract; everything hurt, and I still have really bad flare-ups. It’s been awful as a home “mama chef” and foodie, and I’ve gone through a colonoscopy and an abdominal MRI, and a ton of other random shit that’s left me feeling like a total lab rat, poked and prodded in every nook and cranny. Literally. SO, that being said, I found out I’m allergic and highly intolerant to a few major things – including, but not limited to — Beef. Dairy. Eggs. Gluten. Pineapple. Black beans, navy beans, green beans and kidney beans. Peanuts. Oats. Peanuts. Garlic. YEAH – WHAT THE FK. And mild allergies to…Turmeric. Ginger. Bananas. Avocado. Vanilla. And I’m sure I’m forgetting 1738 other things too.

I’m still completely perplexed how intestinal issues seem to be so much more common in women, and seem to magically appear around our late 20s and early 30s. Whatever is going on in my stomach has left me with an infection in the small intestine resembling Chrohn’s. Yay. So, this week I’ve been cleaning up my eating, staying away from my allergies that were in the “red / high / 100%” range [beef, dairy, eggs, garlic, oats, peanuts], and trying to make a new routine out of my grocery shopping and cooking habits. 

This pho recipe proves that my new little f*ked up foodie // blogger // home mama chef world does not have to be rocked because of allergies and intolerances. As always, I’ll continue to cook from the heart, from my kitchen to yours, with recipes that don’t taste like shit…pinky swear.


PHO YOUR BUSY WEEKNIGHT

i n g r e d i e n t s :

  • Bone broth, beef or chicken
  • 1 small head of organic broccoli, washed and chopped
  • 1 small head of organic cauliflower, washed and chopped
  • 1 small organic red bell pepper, washed and sliced thin
  • 1/2 cup shredded organic carrots
  • 3 cups fresh organic spinach or 1 C frozen
  • 1/4 cup organic purple cabbage, sliced thin
  • 7 organic basil leaves, chopped 
  • 1/4 organic onion, chopped
  • 1 packet of rice noodles [the pre-cooked “slimey kind”]
  • Avocado oil
  • Optional: mushrooms [sometimes their flabor can be overpowering]
  • Optional protein – tofu, chicken, sausage, pork, shrimp, fish…pre cook it
  • Optional seasonings – garlic, ginger 

d i r e c t i o n s :

  1. In a large stock pot, add bone broth and let simmer on low
  2. In another medium sized pot, bring water to a boil
  3. In a large pan, warm avocado oil
  4. Add broccoli and cauliflower. Cook until warm but still crispy
  5. Add garlic, ginger, onion, and basil
  6. In the pot with boiling water, add rice noodles. Follow instructions on bag, but mine called for only one minute of boiling. Once cooked, remove promptly and add to a strainer 
  7. Add shredded carrots and bell pepper
  8. Add spinach and cabbage 
  9. Add optional protein choice [pre-cooked]
  10. Mix meat + veggies together until everything is cooked
  11. Once bone broth is warm, add rice noodles, all veggies + protein, and any additional seasonings of choice 
  12. Ladle into bowls and top with fresh basil
  13. Optional: top with sprouts, hot sauce, fried egg, soy sauce, etc.

Pizza Hummus

Yes, really. This is H U M M U S that tastes like P I Z Z A.

You’re welcome.

pizza hummus

 

i n g r e d i e n t s :

  • 2 tablespoons PIZZA @flavorgod
  • 1 can unsalted white beans, rinsed and drained
  • 1 can unsalted garbanzo beans, rinsed and drained
  • 2 teaspoons Sriracha
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon onion powder
  • 1-2 garlic clove(s), minced
  • 3 tablespoons avocado oil
  • 1/4 avocado
  • Optional: small can diced tomatoes, rinsed and drained

 

d i r e c t i o n s :

  1. Add all ingredients into a high-speed food processor
  2. Blend on high until evenly smooth
  3. Serve with your favorite veggies, pita bread, crackers, or top on toast!

35 Ways to Practice Self Care


35 Simple Ways to Practice Self Care :


1. Go for a walk; Listen to the sounds around you; hear the birds, the ocean, the wind through the trees…find solace in nature. 

2. Start a new book

3. Get a mani / pedi

4. Meditate or listen to a hypnosis [never while driving]

5. Take a warm bath

6. Enjoy a spot of tea

7. Snuggle with a puppy, a kitty, your little(s), or your partner

8. Catch up with a friend

9. Order your favorite take-out and eat it in sweats

10. Be financially responsible; begin to pay off debt and get your finances in order

11. Pamper yourself with a detox mask or foot scrub

12. Dry brush

13. Go to a yoga class or your favorite fitness class

14. Try something new

15. Try a new recipe

16. Bake cookies

17. Take a photo in nature

18. Print your favorite photos and hang the around your house

19. Light a candle

20. Organize your pantry, your closet, or your kids’ toy bin(s)


21. U N P L U G for a few hours or a weekend

22. Plan a staycation or a vacation

23. Start a saving’s account

24. Journal every night about your day and what you’re grateful for

25. Drink more water

26. Listen to your favorite music

27. Focus on your breathing throughout the day

28. Improve your posture

29. Start a list of things you want to accomplish the next day, week, month

30. Create a vision board

31. Enjoy some quiet time doing “nothing”

32. Go get ice cream or fro yo with all your favorite toppings

33. Start a blog, or read through your favorite ones

34. Commit to a fitness routine, no matter how “small” it may be

35. Connect with people or things that make you smile, laugh, and feel whole
photo: Briana Lindsay (@briana_lindsay) 

Sunday Morning Gluten Free Berry Healthy Pancakes


When it comes to Sunday mornings with Tanner, we love to take it slow; slow cooking in the kitchen, slow to get dressed, slow to turn off music or the TV, and slow to get out of bed and end snuggle time. Since I co-parent, that means every other Sunday Tanner is with his dad, so I truly cherish our “slow” Sundays after a really long work week and a Saturday that went by way too fast. 

So, today, I asked what he wanted for breakfast, and he said, “CHOCOLATE CHIP PANCAKES!” Admittingly, I forgot to add chocolate chips to the first batch 🙈, so these are delish with or without choco chips! Hope you enjoy this new recipe as much as we did!



S U N D A Y   M O R N I N G   G L U T E N  

F R E E   B E R R Y   H E A L T H Y

 P A N C A K E S


ingredients:

  • 1 C gluten free baking flour
  • 1 C gluten free oats
  • 1 C coconut cream
  • 1/2 C unsweetened vanilla coconut + almond milk blend
  • 1/4 C fresh tangerine or orange juice
  • 1/2 tablespoon vanilla extract
  • 1/4 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • Pinch pink Himalayan sea salt
  • 2 tablespoons Chosen Foods avocado oil
  • 1 tablespoon Bee Keeper’s raw honey
  • 3/4 C coconut sugar
  • 2 tablespoons ground flax seeds
  • 2 tablespoons ground chia seeds
  • 2 eggs or 1/2 cup unsweetened applesauce 
  • 1/2 teaspoon ground cinnamon
  • 3/4 C fresh blueberries and blackberries
  • Optional, 2 tablespoons Enjoy Life chocolate chips [dark or semi-sweet]

directions:

  1. Using an electric skillet, heat to 250 degrees F
  2. In a large mixing bowl, add all dry ingredients and mix
  3. Add wet ingredients into bowl and mix everything together 
  4. Add fresh fruit to batter and mix until well blended. If adding chocolate chips, add now, or, only add to half the batter after making half the pancakes first without
  5. Spray skillet with coconut oil
  6. Using a spoon, spoon about 1/4 C servings of batter onto warmed skillet
  7. Flip pancakes about every minute, or until sides are lightly browned 
  8. Continue flipping pancakes until cooked all the way through, and serve!
  9. E N J O Y

Organic Medicine: Meet GENEXA

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With so many over-the-counter medicines out there, it’s hard to decide which is the best choice for you and your family. Genexa Health offers organic, non-gmo medicines for adults and your little ones.

The vision and story behind Genexa started when two dads, David Johnson & Max Spielberg, were in search of safe and organic medicines for their families but couldn’t find any. Because of that, they set out to create a team of highly experienced chemists, pharmacists, formulators, medical professionals and a solid business team who all share a common goal to make medicine healthier.Screen Shot 2017-03-02 at 12.41.12 PM.png

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Suffering from allergies and the usual stress of being a mama and trying to balance it all, Genexa products are one of my favs for combatting a healthier take on medicine, as they are free from fillers and toxins. They’re the world’s first and only USDA certified organic and Non-GMO Project Verified homeopathic over-the-counter medicines.

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A B-Corp Business for the Greater Good

“As a certified B-Corporation, Genexa does their part to use business as a force for good. To achieve this exclusive title, we demonstrated our commitment to our company values and treating employees and vendors with the utmost care. In being a B-Corp, we meet rigorous standards of social and environmental performance, accountability and transparency to be a better business for the world” [Genexa, 2017].

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Devoted to Sustainable Sourcing

“As an Sustainable Forestry Initiative certified company, we practice sustainable forest management including protecting water, biodiversity, wildlife habitat, and species at risk. Through rigorous auditing, our team makes sure each package was produced in accordance with SFI regulations, used recyclable materials, and was sourced from manufacturers who practice sustainable forestry” [Genexa, 2017].

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A Green America Business

“We are on a mission to harness economic power – the strength of people and companies – to create a more socially and environmentally just world. At Genexa, we use our business as a platform for positive social and environmental change. In becoming Green America certified, we proved our company is values-driven and acts according to principles that improve the quality of life for our customers, employees, communities, and the planet” [Genexa, 2017].

With 11 products; 8 for adults and 3 for children, there’s organic and non-GMO over-the-counter medicine options for everyone in your family. 

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Find Genexa on social –

Twitter: http://www.twitter.com/genexahealth

Facebook: http://www.facebook.com/genexahealth

Instagram: http://www.instagram.com/genexahealth

Learn more about Genexa here. 

This post is sponsored by Genexa and Fitfluential, and is a paid advertisement. 

 

Potatoes Aren’t Scary, They’re a GOOD CARB

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Meet Mister Potato. Did you know he provides essential carbohydrates, potassium, and energy?? Potatoes are nutrient-dense complex carbs, and they contain as much, if not more, of several essential vitamins and minerals than spaghetti, brown rice or whole wheat bread (compared on a per-serving basis). Potatoes are an essential staple for performance, energy, and healthy carbs essential for your well-being.

Carbohydrates are a primary fuel for your brain and a key source of energy for muscles, and therefore play an important role for optimal physical and mental performance. Your body’s own stores of carbohydrate are limited and may be depleted – even in a single session of intense and/or prolonged exercise– it’s important to replenish them. A medium (5.3 ounce) skin-on potato contains 26 grams of carbohydrates, so is an incredible source of healthy carbs.

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F U N. F A C T S   a b o u t  p o t a t o e s  +  p o t a s s i u m

Potatoes have even more potassium than a banana [Potassium is an important electrolyte that aids in muscle, cardiovascular and nervous system function].

  • The 2015 Dietary Guidelines mention potassium as an under-consumed nutrient of concern, and recommends consuming foods with the highest level of potassium such as white potatoes.
  • A medium (5.3 ounce) skin-on potato contains 620 milligrams of potassium.
  • Potatoes are more energy-packed than any other popular vegetable

salt + vinegar roasted potatoes

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Serves 4

I N G R E D I E N T S :

  • 3-4 red potatoes, washed and cubed
  • 1/4 teaspoon Himalayan pink sea salt
  • 1/4 teaspoon ground black pepper
  • 1/2 teaspoon freshly chopped parsley
  • 1/2 teaspoon minced ginger
  • 2 teaspoons apple cider vinegar
  • 1/2 tablespoon avocado oil

D I R E C T I O N S :

  1. Season potatoes with Himalayan pink sea salt, ground black pepper, parsley, minced ginger, apple cider vinegar, and avocado oil.
  2. Bake at 425 F for 30 minutes.
  3. Enjoy!

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To perform at your best, put potatoes on your plate.

want more potato knowledge + love?? visit here for more info!

Search “potatogoodness” on the web for everything you can do with potatoes and all the waysthey can power your performance.
1      Nutrition and Athletic Performance. Positionof the Academy for Nutrition and Dietetics, American College of Sports Medicineand the Dieticians of Canada. Med Sci Sports Excerc. 2015; 48:543-568.
2       BurkeLM, Hawley JA, Wong SH, Jeukendrup AE. Carbohydrates for training andcompetition. J Sports Sci. 2011; 29(Suppl 1): S17-27.
3       Potassium: Food Sources Ranked by Amounts of Potassium and Energy perStandard Food Portions and per 100 Grams of Foods. Available at:http://health.gov/dietaryguidelines/2015/guidelines/appendix-10/.
disclaimer: this blog post is sponsored by Potatoes USA, but recipe is my own. please consult a physician before making an changes to your lifestyle or diet. this blog is for entertainment and educational purposes only, based on opinion > facts. view Seashells and Sit Ups full disclaimer for more information. 

Chocolate Chip Pancakes: Gluten Free, Dairy Free, and Taste Like Cookies

OH MY GOSH. At my house, we are SO glad it’s Friday. I have the day off work, Tanner’s 104 fever has finally been gone for 24 hours, and all the crazy sicknesses I was personally trying to battle the last few weeks have finally lightened up [knock on wood.] So last night before bed, I told Tanner we were going to have a lazy fun morning that involved cooking chocolate chip pancakes together. He’s not only my wingman, but the perfect Sous Chef as well.

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We woke up, had a snuggle marathon you can view via Snapchat, @shellebelle87, then headed into the kitchen to whip up a new pancake recipe. Dealing with a messy divorce, custody battle, and debilitating anxiety last year, I haven’t made a new recipe in what feels like a year. and might just be [how sad is that?!]. So making these not only meant the world to Tanny, but it meant the world to me to be getting back to things I love, including cooking.

Hope you love these healthy(er) chocolate chip pancakes as much as we do! I may or may not have already eaten 3…and they are dense and fluffy and DELISH! Enjoy!

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  • 1 C gluten free baking flour [I used Pamela’s]
  • 3/4 C coconut sugar
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon baking soda
  • 2-3 tablespoons ground flax seed
  • 2 tablespoons chia seeds
  • 1-2 tablespoons avocado oil
  • 2 teaspoons vanilla extract
  • 1/2 C oats
  • 1/4 cup unsweetened vanilla almond milk, unsweetened coconut milk, coconut cream, or dairy-free milk of choice [or whole milk for toddler version]
  • 2 organic, free-range eggs [or make vegan by substituting for 1/2 C applesauce]
  • 2 tablespoons Enjoy Life chocolate chips [dairy free + gluten free]
  • optional: 2 tablespoons peanut butter or cashews, soaked overnight
  • optional: 1/2 banana, mashed
  • what you need: electric skillet or skillet for stovetop cooking

 

 

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  1. Turn on electric skillet to 300 degrees F
  2. Add dry ingredients into a medium-sized mixing bowl and mix together
  3. Add wet ingredients + eggs
  4. At this point, you should have all ingredients in bowl. Mix together until batter-like consistency forms.
  5. Add chocolate chips; mix everything one more time
  6. Let batter sit for 5 minutes to thicken a bit
  7. Add coconut oil to skillet [I use the kind made into spray that can tolerate high heat temperatures]
  8. Scoop about 1/4 C sized scoops onto skillet, making into pancake rounds
  9. Flip pancakes when they begin to bubble, or about 3 minutes
  10. Cook next side about 2 minutes, then flip again, being careful not to burn. Adjust heat as needed
  11. Remove from heat and serve immediately, or place on a paper towel if serving a few minutes after removing from heat [helps them not get wet and mushy from the condensation when placing a hot pancake on a plate!]
  12. Top with peanut butter, fruit, maple syrup, yogurt, more chocolate chips, or anything your heart desires!
  13. E N J O Y !
  14. PS – I love that this is whole-fam friendly + approved,  common allergy friendly, and they LITERALLY TASTE LIKE COOKIES FOR BREAKFAST. win-win-win-win!

 

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Fig and Goat Cheese Flatbread with Carmalized Onions + Sage topped with a Red Wine Balsamic Drizzle 

Flatbread. I mean, does it get better than flatbread? It’s warm, ooey-gooey, you can put like anything on it, practically, and it still tastes delish…..anddddd it’s perfect as a shareable appetizer or main dish. 

Living in Encinitas, we have SO many unreal local dining options, one of them being Union. Union Kitchen and Tap, to be exact, for those of you who don’t live locally. Anyway – they have this freaking ahhhhhhMAZE fig & goat cheese flatbread that I get every single time I go. Because, I only go there for that flatbread (when I crave Union, it’s for that fig + cheesy dream). Well, and their craft cocktails. Because, duh. Plus ordering a flatbread is totally awkward-first-date friendly to eat, since it’s minimal mess and you don’t have to cut anything. Clearly a win-win. 

So what’s the point of all those run-on sentences? I knew I could mimic their recipe and serve it as a Thanksgiving appetizer. I went rogue and had no idea if it would work but holy moly, it was family approved that I nailed it, and have absolute faith you can too, so  E N J O Y  and impress your friends and fam next time you’re a hostess or need a dish to bring to a potluck, holiday party, or event. 


Holiday Flatbread 

Makes 2 flatbreads | Serves 5-10 (depending on how big or small you want to cut slices)

INGREDIENTS

  • 1 yellow onion
  • 2 1/2 tablespoons ghee (or grass-fed butter)
  • 1 tablespoon coconut sugar (or sugar)
  • 1/4 teaspoon raw, local honey
  • About 4-5 tablespoons Chevre goat cheese 
  • 8 leaves of fresh sage 
  • Freshly ground pepper
  • 1-2 clove(s) garlic, minced 
  • 1 cup mozerella cheese 
  • 5 tablespoons Fig preserves 
  • Local olive oil 
  • Arroyo Napa Valley Cabernet Sauvignon Balsamic Vinegar
  • 2 large Naan breads
  • Few pinches of Himilayian sea salt
  • Garlic salt


DIRECTIONS

  1. Chop white onion in half, then slice each half (like in the shape of rainbows) into skinny strands
  2. Warm a pan on the stove over medium heat
  3. Add a 1/2 tablespoon of ghee to the pan
  4. Add minced garlic, turn heat to low, and sautée until lightly browned, being sure not to burn. 
  5. Remove garlic from pan and set aside 
  6. Add 2 tablespoons of ghee to same pan
  7. Add sliced onions and mix
  8. Add sugar and light salt and mix
  9. Making sure heat is on low, stir onions frequently for about 50 minutes (I know, I know. But I promise it’s worth the slow caramelzation time). Onions will turn brown (not burnt brown), letting you know when they’re fully carmalized.
  10. While onions are sauteeeing, lay out Naan bread
  11. Preheat oven or toaster oven to 425 degrees F
  12. Coat Naan bread with fig preserves
  13. Lightly sprinkle light layer of garlic salt on top of fig spread
  14. Layer garlic atop fig preserves 
  15. Top with mozeralla cheese
  16. Once onions are fully carmalized, slice fresh sage with herb cutters and add to pan. Mix.
  17. Add onions and sage atop mozerella cheese 
  18. Crumble goat cheese into little chunky balls and place atop onions, sage, and mozerella
  19. Top with freshly ground black pepper
  20. Place flatbreads on parchment paper (if it can handle 425 degrees) or foil
  21. Bake each flatbread for about 15 minutes, or until lightly crispy and lightly browned
  22. Remove from heat and let cool on cutting board
  23. Slice into small squares and enjoy!

Happy Holidays from my kitchen to yours!

xo, Shelley