Friday, April 8, 2016


1 1/2 cups chickpeas or white beans (1 can, drained and rinsed very well)
1/8 tsp salt
1/8 tsp baking soda
2 tsp pure vanilla extract
1/4 cup nut butter of choice (If you use peanut butter, it will have a slight peanut butter cookie dough taste)
up to 1/4 cup milk of choice, only if needed
¾  cup brown sugar
1/3 cup chocolate chips
2 to 3 tbsp oats (Ground flax will also work)

Add all ingredients (except for chocolate chips) to a good food processor, and process until very smooth. Then mix in the chocolate chips. If made correctly and blended long enough, this should have the exact texture of real cookie dough!
Sweetener Notes: You can get away with less sugar– some people will be perfectly fine with just 3 tbsp for the whole recipe!

This can be served with graham crackers (with no hydrogenated fat), but fresh fruit (especially green apple slices) also works or try it by the spoonful.

Taken from

Sunday, April 3, 2016


Heart disease is the number one cause of death in America. Keep your heart healthy by eating more heart healthy foods containing polyunsaturated and monounsaturated fats and reducing foods with saturated fats. Avocados are a great source of unsaturated healthy fats.

Saturated fats are solid at room temperature and are usually found in butter, coconut oil, and baked goods. It is recommended to eat less of these foods. Unsaturated fats are liquid at room temperature and are usually found in fish, oils, nuts, seeds, avocado, and fish. It is recommended to eat more of these foods.

Avocados are also packed with vitamins and minerals. Eating fats at the same time as vitamins A, D, E, and K helps to increase how well your body absorbs and uses the vitamins. This means that the healthy fats and vitamins found in avocados work together to keep you healthy! Try the avocado based recipe included below as a great source of healthy fats!

Avocado Melon Breakfast Smoothie
·       1 large, ripe avocado
·       1 cup honeydew melon chunks
·       ½ lime, juiced (1 ½ tsp lime juice)
·       1 cup milk (fat free)
·       1 cup plain, fat free yogurt
·       ½ cup 100% apple juice or white grape juice
·       1 tablespoon honey
1.     Cut avocado in half, remove pit, and scoop out flesh. Put in blender.
2.     Add remaining ingredients and blend well.
3.     Serve cold.

Nutrition: Serving Size 1 cup, Calories 320, Total fat 11g, Saturated fat 2g, Carbohydrate 46g, Fiber 5g, Protein 13g, Sodium 170mg

Allergens: Contains milk