Posts tagged healthy fats
Cranberry Orange Bliss Balls

I have to admit, it has been a while since I have taken out my food processor and put it to good use. I was in need of a nutrient dense snack while on the balance cleanse that is also low in sugar and high in healthy fats. These Orange Cranberry Bliss balls came to the rescue and came together in 5 minutes. Really, you have no excuse not to make them. 


I have been really into the orange cranberry combo lately, especially because blood oranges have been in season. You have the option to use a regular orange or a blood orange for this reason. I also recently found unsweetened cranberries on Amazon and have been using them in and on everything. Finally, dried cranberries without all the unnecessary added sugars. 

The great thing about these delicious snack balls is that they are free of nuts (except for coconut), so in case you have any allergies you are in luck.  And if not, no matter, these are amazing and you should make them immediately. Here is how you can DO IT.

↠1 cup unsweetened coconut shreds

↠1 tbsp. each of hemp + ground flax seeds

↠3/4 cup each of raw sunflower and pumpkin seeds

↠3/4 cup coconut butter (soft, not hard)

↠1/4 cup coconut oil, melted

↠3 tbsp. unsweetened dried cranberries

↠juice from 1 blood orange (or regular orange)

↠zest from one blood orange (or regular orange)

↠2 tbsp. raw honey

Place all ingredients in your food processor. Process on high until clumps form. Stop and scrape down the sides if needed. Roll into balls. I was able to make one dozen. Note that if the balls crumble when you try and roll them, place in refrigerator for an hour to chill and then roll. ENJOY!!

Creamy avocado spinach pesto and the importance of healthy fats

This recipe has become one of my go to favorites to top zoodles, gluten-free pasta, salmon, chicken... just about anything! it's loaded with healthy fats from the avocado and the nuts. after having my gallbladder removed ten years ago my doctor told me to eat a low-fat diet. after noticing that my energy was depleted and that i was constantly hungry, i began instead to slowly up my intake of healthy fats. today i thrive off of a diet high in fat and here's why...


Let's talk healthy fats.

I am always looking for creative ways to add more healthy fats into my client's diets. The most important part of the day to incorporate healthy fats is in the morning for breakfast to keep you full until lunch, as well as for lunch to give you energy to beat the afternoon slump and keep you from reaching for sugary snacks and a cup of afternoon coffee. 

Avocado and nuts, such as walnuts and almonds, are my favorite healthy fats. Full of vitamin D, E, A and Zinc, healthy fats improve absorption of vitamins and minerals from other foods you eat as well.  A total win-win!

Blood sugar, feeling full and weight loss.

Including healthy fats in your diet will help to balance your blood sugar and also keep you fuller longer, both of which help with weight-loss. Many people who are trying to loose weight will limit their fat consumption or opt for “ low-fat” or “non-fat” food items (I am looking at you dairy). Not only does this not help, but can make loosing weight more difficult. We need to eat fat to slow the release of carbohydrates into our blood stream in order to balance blood sugar. Eating fat also increases feelings of satiation as the hormones gherkin and leptin, responsible for feeling full, responds to fat consumption.

Get your fats in with this creamy goodness.

So on to the recipe!  This sauce is killer and can be used in so many ways - to coat a pile of zoodles or your favorite gluten-free pasta (I like brown rice pasta or almond-based fettuccine),  topped over grilled chicken or shrimp, or as a delicious dip with veggies, crackers or tortilla chips.

Serves 4
1 avocado, halved and pitted
3 cups baby spinach
2 tablespoons almonds or walnuts
2 garlic cloves
Juice of 1 lime or lemon
½ teaspoon fine grain sea salt
½ teaspoon red pepper flakes
2 tablespoons olive oil

Add the avocado, spinach, nuts, garlic, lime/lemon juice, sea salt, and chili flakes to a food processor. Process for 2-3 minutes, stopping to scrape down sides as needed, or until smooth and creamy. If it’s too thick add water, one tablespoon at a time. Taste and adjust seasoning. Add olive oil last and set aside. This sauce will last in the fridge for a couple of days, the lemon/lime keeps it fresh!


Oooooh baby these little guys turned out good.  There is something to be said about buying grass-fed lamb straight from the butcher or your local farmer’s market. It. Just. Tastes. Better. To help find local farms and butchers in your area check out or 

If you can’t get to a butcher or your farmer’s market just make sure to ask for 100% grass-fed. Don't get sidetracked by the confusing array of labeling terms like natural" or "pasture-raised." Labeling laws allow products to display these terms even if lambs spend little or no time outdoors in a pasture setting. Unfortunately, even the term "grass-fed" is not sufficient since grass-fed lambs may have spent a relatively small amount of time grass feeding. The standard to look for on the label is "100% grass-fed." Talk to your grocer or butcher/farmer and find out how the animals were actually raised.

The tzatziki sauce is dairy-free but could also be made with a whole milk yogurt.  Seen here are my drizzle skills in some avocado butter lettuce cups.


- 1 pound of 100% grass-fed lamb
- 1 tablespoon chopped fresh parsley
- 1 teaspoon dried oregano
- 1 teaspoon cumin
- ¼ teaspoon crushed red peppers
- ¼ teaspoon garlic powder
- salt and pepper

Preheat oven to Place all the ingredients in a large bowl and mix gently together with hands or spatula.  Form into balls (this batch made 14 balls) and place onto a parchment lined baking sheet.  Bake for 15 – 18 minutes.  



- 7 oz. dairy free yogurt (check out Kite Hill and Forager Project which have no added sugar)
- 1 tablespoon chopped fresh parsley
- 1 teaspoon dried tarragon
- zest of one medium lemon
- juice of half of the lemon
-salt and pepper

Mix all the ingredients together and use as much as you like for dipping or drizzling.

Walnut, Coconut + Date Energy Ballz

Most of you who know me well, know that I am OBSESSED with real food and it's power to give you energy.  Which is why I cannot believe that I have never made energy balls before; complete madness, I know! These Walnut, Cocoa + Date Energy Ballz turned out so delicious yesterday that I have to share them with you. The main ingredients are dates, walnuts, and coconut which makes them high in fat.  Yes, FAT.  Good traditional fat that is high in Omega-3's that have amazing health benefits.  Peep this, fats are needed for:
- Mental, Metabolic and Muscular function (your brain is made of 60% fat)
- Food digestion, to break down the nutrients in your food properly for absorption
- Energy!  Your body burns fat for energy.  So yes, by eating good fats, you are burning fat.

The ingredient list below contains two good sources of healthy fats: walnuts and coconut oil.  I had some leftover walnut pulp from making walnut milk which I used in this recipe. Although this ingredient does give them an amazing and perfect cakey texture, I do acknowledge that not everyone is a nutzo like me (how's that for a pun, eh?!) who makes their own walnut milk. So you could definitely sub for all walnuts and they will still be oh so tasty.

Hope you enjoy these tasty treats, and warning, they are HIGHLY addictive. I love them for a pre or post work out snack.  Or just any time of the day!

↠2 cups pitted dates
↠3/4 cup walnut pulp leftover from making milk
↠1 cup walnuts (or two cups of subbing for pulp)
↠1 heaping tbsp. cocoa powder
↠1 cup shredded unsweetened coconut + a lil' extra for rolling
↠2 tbsp. coconut oil 

Method: Add the walnuts, pulp and coconut to a food processor and pulse until the nuts are broken up and combined with coconut. Add the remaining ingredients and pulse until combined and the "batter" is sticky and moldable. You might have to use a spatula to scrape down the sides a few times. Roll into tiny ballz, place on parchment paper (makes 18-24 depending on size of ballz). You can eat them at room temp for a softer texture, refrigerate them to firm up a bit or freeze to eat throughout the week.