Gluten Free Oatmeal Honey Scones

I LOVE having something hearty & healthy for breakfast.  I found a recipe for “Oatmeal Honey Scones” at (Note that the author is from Australia-so the oven temperature is C, so bake for 20 minutes at 350 F.)


I love to warm one up in the toaster and have with my morning coffee or tea. yum!

Gluten Free Rosemary Almond crackers

I recently attended the Gluten Free and Allergen Expo in San Francisco.  I got to sample so many new gluten free products, and there are some fabulous ones! My friend, Mark Berger was there with his gluten free treats, The Goods (  One of my favorite goodies was called Kettle Krakkers, rosemary ( they are awesome! The best cracker I’ve ever tasted!!

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I thought it would be fun to make my own. I found a Rosemary Almond Cracker recipe at

And this is how they turned out:


They are really quite tasty, but not as thin as Kettle Krakkers.

Coconut Oil advocate!

I am a huge fan of Coconut Oil…raw & organic. I use and consume coconut oil every day.

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  • Face moisturizer every day as well as for the body. I keep a small container of it in my purse for dry hands, and lip balm.
  • Oil pulling -(you swish a teaspoon of oil around in your mouth to pull bacteria from between your teeth…don’t swallow! just spit it out after a few minutes)
  • Use in baking and cooking (I made raw chocolate truffles with coconut oil over the holidays..yum!)
  • Use on skin irritations – good for people and pets

Here is a link to a blog that mentions 122 uses for Coconut Oil.

Here, Dr. Mercola discusses the health benefits of coconut oil.

But everything in moderation…if you choose to eat coconut oil, go easy to start.

Reduced cost of healthy foods!

I am so fortunate to live in a town where I have multiple options to purchase locally grown, organic produce; gluten free products and healthy supplements, however, the cost of these things can really add up.  I just discovered an online store that sells the products I use, at a substantial savings!  It’s called “Vitacost”-

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$10 Coupon

Click this link and receive a $10 off coupon for your first purchase, plus, I get one too!

I add tumeric (whenever possible-due to it’s healing qualities), cheese, and any leftover vegies. These egg muffins are so handy, just pop into the toaster oven, for an quick, tasty, nutritious meal~ even lunch or dinner, served with salad! Byzantine Flowers Blog is awesome!


This simple egg muffin recipe is easy, fun, and delicious! Use most any left-overs: vegetables, spices, cheese/meats options… 

Simply spray a muffin pan with olive oil cooking spray (or wipe down each cup with olive oil).

  • crack a organic free-ranged egg into each cup, add seasoning (a dash of hot sauce, sea salt & pepper, onion, herbs/spices)
  • add a few bits of leftover vegetables. (In this case, leftover spinach).
  • use a fork to slightly scramble each egg in the cup.
* Cook 180C (350 F) for 20mins. + until slightly golden brown
Be creative with your egg muffin mixes – add a side of sprouts with avocado & tater tots, or sweet potato/winter squash!  
(free-ranged organic eggs, broccoli, spinach, goat feta, red pepper flakes, sea salt & pepper)
Related Links:

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Also experiment by adding raw chocolate powder, or a raspberry or two~divine!


How To Make Creamy Ice Cream with Just One Ingredient…BANANA

This recipe is great for mommies who are vegans, gluten-free, dairy-allergic, and  on a sugar-free diet.


Creamy, soft-serve style ice cream with just one ingredient BANANA with no additional dairy, sweeteners, or ingredients needed.                    

riped bananasbanana slices       ~ Chop the “RIPE” bananas into pieces that will fit in your food processor or blender.

~Place the banana pieces in the freezer for at least an hour. Put the frozen pieces in your food  processor.

~Pulse a few times to break up the big pieces.

~It may look chunky and granular, if so you may add a small amount of milk to speed the process along.
~You don’t really need it. Just scrape down the sides and keep processing and it will get creamy and smooth.
NOTE: When bananas are past their…

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Homemade Pumpkin Soup

Try this quick and healthy recipe next time you are craving delicious pumpkin soup:


1/4 organic yellow onion (diced and sauteed in pot)
1 can (15 oz.) of organic pumpkin puree (added to pot)
1 box (32 oz.) of organic chicken broth or vegetable broth (add 1/2 box or more, to desired consistency)
1/8  t. curry powder
pinch of cinnamon and of red pepper flakes
1 T. agave syrup (or other sweetener)
salt, pepper to taste

Heat, then blend in blender (or use immersion hand blender). Done.  So YUMMY!


Eat Food by Michael Pollan

I picked up a booklet from the Community Alliance with Family Farmers http:// www.caff.orgwhere they publish information about all the local farmers markets.  On page 3 of the San Francisco Bay Area version, Michael Pollan writes about his thoughts about food, which I really appreciate!!

Food for thought ~
Law of Attraction abounds, and when it is said to you, “Ask, and it is given,” there is no more powerful statement that is at the basis of what makes things happen than that. Now, how is it that you think you ask? With your words? The Universe doesn’t hear your words. You ask with your desire. The desire that is born out of the contrast. That desire. That wanting. That’s what summons the Life Force. — Abraham
Excerpted from the Abraham Hicks workshop in Seattle, WA on Sunday, June 21st, 1998

Veggie Swap and CSA

So one of the coolest things we have in Mill Valley, CA (as well as in neighboring towns) is a Veggie Swap.  Every summer Sat. morning at the local park (which I can walk to), neighbors bring extra vegetables, fruits, seeds, seedlings and baked goods to swap!  It’s so great. It’s put together by Marin Open Gardens and they also coordinate gleening for when your fruit tree is laden with ripe fruit, people sign up to come help with the harvest.

It’s also great if you get CSA (Community Supported Agriculture) and have left over produce you want to swap. I am excited to be getting my first delivery of Betty’s Organics tomorrow!
The locally grown organic produce arrives in a box (which gets returned for the next shipment).

We have friends who live in Stinson Beach and their daughter just dropped off an amazing bag of produce they grew and a dozen fresh eggs!!! Look at those Meyer lemons!!! Thanks Barb!!

Food for thought ~ You are meant to live an expansive, exhilarating, good-feeling experience. It was your plan when you made the decision to become focused in your physical body in this time-space reality. You were born knowing that you are a powerful Being; that you are good; that you are the creator of your experience, and that the Law of Attraction (the essence of that which is like unto itself, is drawn) is the basis of the Universe, and you knew it would serve you well. And so it has.
Excerpted from Money and the Law of Attraction, by Abraham Hicks — 3/31/09

Eating 4 Health

Last month I assisted at a free public education forum hosted by CMPC’s Institute for Health and Healing.  I heard Ed Bauman, founder of BaumanCollege
(holistic nutrition and culinary arts) speak.   He is a very knowledgeable and entertaining speaker.  He shared a poster based on his philosophy of nutrition and health which I want to share.  Click here to read about it:

Choose fresh, seasonal, chemical-free, nutrient-rich, organic foods.  “The goal of this unique system is to provide optimal amounts of macronutrients (proteins, fats, and carbohydrates), micronutrients (vitamins and minerals), phytonutrients (plant alkaloids with protective value), and other vital factors (enzymes, tastes, energetic properties) that can be most efficiently digested and assimilated.”

I LOVE his idea of 4 levels of eating:
1. Eating for pleasure
2. Eating for energy
3. Eating for recovery
4. Eating for health

I know this list is long, but it’s helpful in understanding his common sense view of health and eating….

Eating for Health Guidelines

  • Increase intake of local, seasonal, fresh, organic foods.
  • Drink plenty of purified water each day, about one-half cup (four ounces) every hour. To determine the total amount you need, divide your weight in half and drink that many ounces of water.
  • Read labels and avoid foods with artificial ingredients.
  • Decrease intake of refined and artificial sugars, white flour products, unnatural fats, added hormones, preservatives, colors, and antibiotics.
  • Diversify sources of proteins, fats, and carbohydrates.
  • Ingest 1 gram of protein per kilogram (2.2 lbs) of normal body weight.
  • Eat protein by ten in the morning and 1-3 more times during the day.
  • Eat protein to curb sugar cravings.
  • Minimize caffeine intake to 50mg or less (1 c. black tea, 3 c. green tea, or ½ c. coffee or espresso).
  • Eat more monounsaturated fat (olives, avocados, almonds) than saturated fat (animal, dairy, coconuts) or polyunsaturated oils (soy, corn, sunflower).
  • Decrease consumption of glutinous grains (wheat, rye, oats, barley) to prevent digestive disturbance and inflammation.
  • Increase consumption of gluten-free grains (rice, corn, millet, quinoa, buckwheat, amaranth), which are mineral rich and easy to digest.
  • Increase consumption of leafy (e.g. kale), crunchy (e.g. broccoli) and starchy (e.g. yam) vegetables to provide abundant minerals.
  • Eat three portions of vegetables in a meal to 1 serving of protein and 1 serving of fat for pH balance.
  • If body temperature is cold, eat more proteins, essential fatty acids, seaweeds, and warming spices such as ginger and cayenne.
  • If body temperature is warm, eat more cooling foods, such as fruits, vegetables, and green herbal teas and spices like mint, rosemary, lemongrass, and rooibus.
  • Determine a diet direction according to your metabolic tendency: Building if metabolism is fast, Cleansing if metabolism is slow, or Balanced if metabolism is neither fast nor slow.
  • Add booster foods to the diet to increase energy, detoxification, and antioxidant activity.
  • Undertake a simplified diet or fasting program seasonally, including colon cleansing and increased spiritual practice.
  • Enjoy your food and let others eat in peace.