Nutritionist using real foods to encourage health and optimize diet. Located near Kennett Square and West Chester.
This “cheese” is almost better than the real thing. It is delicious spread on crackers or rolled up in sliced ham for a quick a lunch. This spread is created from cashews that have been soaked in water overnight to make them soft. Whirred in the Vitamix or blender to create a puree with some…
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These cookies are sweetened with banana, stevia, and dried fruit. Loaded with nuts and seeds, these cookies are satisfying and filling helping you feel energized through the entire day. A healthy food for when on the trail, for a quick breakfast, satisfying snack or to support additional calorie needs during breast feeding and pregnancy. Yields…
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Gluten free, grain free, dairy free, and egg free this is an allergy-friendly, sugar-free, nutrient dense, and delicious quick bread recipe. It is moist and sweet enough to eat for dessert, even without added sugar. 4 ripe medium sized bananas, mashed 1 T. gelatin + 1/4 c. water 1 T. raw apple cider vinegar 1…
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Today is my birthday, yeah me, and yeah, my mom. Mom, thanks for bringing me into this world. Growing up, I often made my own birthday cake. My mom encouraged my brother and I to cook, but mainly I enjoyed the process of creating birthday treats myself. Back then, birthday cake came from a box,…
Read MoreAs an hor d’oeuvre, for lunch or snack, I love to put together a plateful of finger foods. It is completely satisfying to eat with my fingers; it is primal, instinctual, easy, and I find joy in licking my fingers after an especially delicious bite. So why not eat this way more often, slow down…
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1 zucchini cut into 1/2 inch rounds 1 T. coconut oil Sprinkling of Salt, Pepper, Garlic A few pinches of rosemary Preheat oven to 425 degrees Fahrenheit. Place coconut oil on a baking sheet and place pan in oven for a minute to melt the oil. Once the coconut oil is melted, remove pan and…
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I was in the mood for a cookie. We rarely keep packages of cookies in the house, so I had to make some. With the ingredients I had handy, this is what I came up with. They went down well. 2 dates rolled in coconut 1 tsp. chia seed 1/4 c. coconut flour dash of…
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1 avocado, cut in half, pit removed 1 clove garlic put through a garlic press or grated 1 thin slice yellow onion, finely chopped (about 2 T) 1 T. chopped cilantro half of a lime, juiced sea salt to taste To get the avocado out of the skin, take the tip of a knife and…
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1 c. organic fresh strawberries that are in season, sliced 1 T. walnuts chopped 1/2 tsp. hemp seeds 1/2 tsp. chia seeds Put strawberries in a bowl, top with nuts and seeds. Take a seat and enjoy.
Read MoreI was shopping at my local natural grocery store the other day. To my surprise, rather than the slot that is usually filled with plain old chicken breasts, is filled with my favorite football season treat, chicken drumettes. Chicken breast is great for adding quick protein to any meal, but for real flavor, juiciness, and…
Read MoreNutritionist using real foods to encourage health and optimize diet. Located near Kennett Square and West Chester.
Koa Fit Personal Training and Massage
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Nutrition, Fitness, Lifestyle.
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