“GOLDEN MILK” Turmeric Tea

Golden Milk tea is a great way to get the benefits of turmeric daily and its delicious!


  • 2 cups of milk of choice (almond, coconut, etc)
  • 1 tsp turmeric powder
  • 1/2 tsp cinnamon
  • Pinch of black pepper (increases absorption)
  • Pinch of fresh ginger root or 1/4 tsp ginger powder
  • 1 tsp raw honey or maple syrup (add more if desired)


  • Add the milk to a small pot on the stove and heat on low.
  • Add the rest of the ingredients, stirring frequently for a few minutes. Heat mixture but do not bring to a boil.
  • Remove from heat and strain the mixture through a strainer.
  • Froth the top of the milk if desired.


If spilled this mixture may stain countertops. Should this happen, try making a thick paste of baking soda and water and scrub the stain.





2 1/4 cups oats (before blended) (gluten free, if desired)
1/2 teaspoon aluminum free baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon cinnamon
3 medium ripe bananas
2 teaspoons pure vanilla extract
1/4 cup unsweetened applesauce
1/4 cup honey (agave nectar if vegan)
1/3 cup chocolate chips (vegan, if desired)

For chocolate drizzle:
2 tablespoons chocolate chips (vegan, if desired)
1/2 teaspoon coconut oil

1. Preheat oven to 350 degrees F. Spray 9×9 inch baking pan with nonstick cooking spray.
2. To make oat flour: Place oats into blender or food processor and blend for 1-2 minutes until oatmeal resembles flour. You may need to stop blender and stir oats a couple of times to ensure that all oats have been blended. Transfer oat flour medium bowl; whisk in baking powder, baking soda, salt and cinnamon; set aside.
3. Place bananas, vanilla, applesauce, and honey into blender; blend 1-2 minutes or until smooth and creamy. Add to oat flour mixture and mix until just combined.
4. Gently fold in 1/3 cup of chocolate chips. Pour batter into prepared pan, spreading evenly with rubber spatula. Bake for 15 minutes or until knife inserted into center comes out clean or with just a few crumbs attached. Cool 10-15 minutes on wire rack.
5. Prepare drizzle by adding 2 tablespoons of chocolate chips and coconut oil in microwave safe bowl. Microwave on high 30 seconds; stir well to combine then drizzle over the top of bars. Cut bars into 16 squares and enjoy!
Notes: Bars can be frozen. Simply bake, cool, cut; store in ziploc bag. Reheat individually for 30 seconds in microwave. Extra ripe bananas are best for this recipe.

Nutrition Information
Serves: 16
Serving size: 1 bar
Calories: 116
Fat: 2.9g
Carbohydrates: 21.8g
Sugar: 10.8g
Fiber: 2.2g
Protein: 1.7g



Minutes to Prepare: 10

Minutes to Cook: 35

Number of Servings: 6


  • 5 slices whole-wheat or white bread, torn into small pieces
  • 2 large eggs
  • 12 ounces evaporated skim milk
  • 3/4 cup packed light brown sugar
  • 1/4 cup cocoa powder
  • 2 teaspoons vanilla
  • 1/2 teaspoons ground cinnamon
  • 2 tablespoons semi-sweet chocolate chips
  • 3 cups nonfat vanilla frozen yogurt


Preheat the oven to 350 degrees. Lightly oil an 8-inch square baking dish. Spread the bread in the dish in an even layer. In a mixing bowl, whisk the eggs. Add the evaporated skim milk, brown sugar, cocoa, vanilla, and cinnamon. Whisk until the sugar and cocoa dissolve. Pour the cocoa mixture over the bread. With a fork, mix in any unsoaked bread pieces. Sprinkle the chocolate chips over the top and let stand for 10 minutes. Bake for 35 minutes, or until puffed and set in the center. Serve warm, with a scoop of the frozen yogurt on top.

Nutrition Info (per serving)

  • Calories: 426
  • Fat: 5.3 g
  • Carbs: 92.7 g
  • Fiber: 3.8 g
  • Protein: 15.0 g

Recipe from sparkpeople.com



Ingredients (makes about 4 cups)

  • ½ cup (or less) non-dairy milk alternative (coconut, soy, rice, almond, etc)
  • 1 tsp vanilla extract
  • 1 or 2 frozen bananas
  • 12 ounces frozen strawberries


Directions (these are for a Vitamix, modify for a regular blender…you will need a strong blender!)

Add ingredients to blender in the order listed, keeping the cap of the lid off. Set to frozen dessert setting, turn on, and use the tamper to push the frozen fruit down towards the blades.

If you don’t have a frozen dessert setting, pulse several times to break up the bananas and strawberries, then turn on and run for a few minutes, stopping occasionally to scrape down the sides of the blender.



As a Nutritionist/ Health coach people often ask me what I eat.  Rather than talk about specific meals, here are some specific foods I always keep around and what I use them for (this is not an all inclusive list, however 99% of the time you will find these in my kitchen).


  • Apples – snack, with or without almond butter
  • Berries – in hot/cold cereal, in smoothies, as dessert w/ cinnamon
  • Lemons – my AM detox drink w/ water, in salad dressing, with hot tea
  • Avocado – in salads, spread for wraps, healthy fat for smoothies, smashed on rice cakes
  • Tomatoes – in salads or sliced w/ avocado for snacks

Vegetables: (plus whatever is in season)

  • Spinach/kale – for salads, in wraps, sautéed or in smoothies
  • Broccoli or cauliflower – steamed or oven roasted
  • Carrots – for salads or snacks w/ hummus
  • Sweet potato – baked
  • Trader Joes’s frozen artichoke hearts – fast and easy to add to meals

Protein: (I don’t eat red meat or pork)

  • Tofu – baked or lightly fried in coconut oil
  • Arbonne vegan protein powder – for smoothies
  • Eggs – for breakfast or lunch (sometimes I eat breakfast foods for lunch)
  • Organic/hormone-free sliced turkey – for wraps or snack
  • Black/garbanzo beans – in salads or “bowls”
  • Quinoa – with veggies, eggs, side dish
  • Hummus – spread for wraps or w/ carrots for snacks


  • Coconut water – for extra hydration after workouts
  • Almond/coconut milk – for cereal, smoothies and coffee
  • Hemp/chia/sesame seeds – add to cereal, salads, smoothies
  • Walnuts/almonds – add to cereal, salads, smoothies, snack
  • Coconut oil – cooking, smoothies, add to coffee
  • Cinnamon – I add this to everything! Cereal, smoothies, coffee, on apples
  • Almond butter – in smoothies, with apples
  • Brown rice thins – topped w/ smashed avocado, almond butter, etc
  • Trader Joes super dark chocolate – because it makes me happy









The change of seasons from winter to spring is a time of renewal – “out with the old, in with the new.” We often feel the urge to do some spring-cleaning and to get organized. After the winter months it’s not just our homes that need cleaning out, our bodies do as well. Here are some tips for a healthy spring makeover.

Clean out the cupboards and refrigerator. Get rid of sugary, processed and unhealthy foods and replace them with whole, natural foods. If bad choices are not within reach you won’t be as tempted to eat them.

Organize your kitchen space for ease and inspiration. Buy a few colorful plates, bowls or napkins to spruce things up. Replace round storage containers with square ones, which take up less space. Replace your mop and sponges and try natural cleaning products without harsh chemicals such as “Seventh Generation” products.

If you spend a lot of time at work, give your office a fresh start. Go in early one day, schedule a long lunch or pop by on a weekend to get it done. Organize your online files, emails, etc as well as your physical space. Add some color, put up an inspiring photo or quote, buy a plant – get inspired!

Clutter is known to create stress. Does your home, especially your bedroom, make you feel relaxed or energized? Colors and scents provoke emotions. Surround yourself with colors that make you feel relaxed and try putting fresh spring flowers, cinnamon sticks or a natural oil diffuser in your home.

Water is a great cleanser. Start each day with a glass of hot or cold water and fresh squeezed lemon juice. For additional cleansing add a tablespoon of apple cider vinegar. Try switching coffee or black tea for iced, caffeine-free herbal teas. Add fresh lemon, mint, honey or stevia for extra flavor. Purchase a stainless steel or BPA-free refillable water bottle and carry it with you everywhere. You’ll drink more water and its much better for the environment than individual bottles. Fruits and vegetables have a high water content and help the body detoxify, so aim to get more in your daily diet.

Take it outside. Fresh air is great for the mind and body. Exercise in nature when possible – hiking, biking or beach walking. Being in nature can help lower blood pressure and reduce stress levels.

Doctor Visits
Have you been putting off those annual check ups, teeth cleanings, eye appointments, etc? Now is a great time to schedule appointments and be pro active with your health care.



  • ½ cup uncooked quinoa
  • 1 ½ cups unsweetened almond milk
  • 2 tbsp natural, unsalted peanut or almond butter
  • 1 cup strawberries
  • 1 tbsp maple syrup
  • 1 tbsp chia seeds
  • 2 dates, chopped
  • 2 tbsp almonds, chopped


In a medium saucepan on medium-high, add quinoa and almond milk. Bring to a boil and swirl in peanut or almond butter. Cover and reduce heat to low. Cook for 13 – 15 minutes, until quinoa is tender and almost all liquid is absorbed. Remove from heat and keep covered.

In a separate saucepan, while quinoa is cooking, cook strawberries and maple syrup on medium heat for 3 minutes. Mash berries with a fork and add chia seeds. Reduce heat to low and stir occasionally until thickened. Remove from heat and keep warm.

Stir quinoa with a fork and divide between bowls. Swirl in strawberry mixture and top with dates and almonds. Top with a splash of almond milk.

*adapted from cleaneating.com


Quinoa and Pomegranate Salad


  • 1 cup uncooked quinoa
  • 2 cups water
  • Pinch of kosher or sea salt
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon kosher or sea salt
  • Fresh cracked black pepper, to taste
  • 1 cup pomegranate seeds
  • 1/2 cup chopped Italian parsley
  • 1/4 cup toasted, sliced almonds (optional)

    1. Combine the quinoa, water and pinch of salt in a medium saucepan. Bring the water to a boil, once water begins to boil, reduce the heat to low and cover the pan. 
    2. Simmer covered for 15 minutes (there may still be some water not yet absorbed). Remove from heat. 
    3. Keeping the pan covered, let it stand for 5 minutes, or until the remaining water is absorbed. 
    4. Remove the lid and gently fluff the quinoa. Set aside to completely cool. 
    5. In a bowl whisk together the olive oil, balsamic vinegar, lemon juice, 1/2 teaspoon of salt and pepper. 
    6. In a large bowl, toss together the cooled quinoa, pomegranate seeds, parsley, almonds and dressing. Serve at room temperature or chilled.
  • adapted from foodandwine.com


Yields: 2 servings (may be prepared vegan and gluten-free)


Golden milk (This version is a bit spicier than the Turmeric Latte recipe posted alone. May also use that recipe in place of this one.)

  • 1 tablespoon honey, more to taste
  • 1 teaspoon ground turmeric
  • 1⁄4 teaspoon ground ginger
  • 1⁄4 teaspoon ground cardamom
  • 1⁄4 teaspoon ground cinnamon
  • 2 tablespoons boiling water
  • 2 cups plant based milk
  • pinch of black pepper


  • 1 & 1/3 cups old-fashioned rolled oats (gluten-free if desired)
  • 2 tablespoons chia seeds
  • 2 tablespoons hemp hearts
  • 1 & 1⁄2 cups golden milk (above)
  • Fresh fruit and honey, for serving


Golden Milk

In a medium bowl, combine the honey, turmeric, ginger, cardamom and cinnamon. Stir to combine, then stir in the boiling water to dissolve the honey. Stir in the milk. Taste, adding more honey if desired.


Combine oats, chia, and hemp seeds in a glass jar, stir to combine. Pour the golden milk into the jar and stir to combine. Chill overnight or up to 3 days. To serve, top with fresh fruit and honey, if desired.




  • 2 cans chickpeas
  • 1/2 cup water from the chickpea can or more to taste
  • 4 tbsp olive oil
  • 1 large lemon (juice only)
  • 1 peeled garlic clove
  • 1/2 tbsp ground turmeric
  • 1/2 tsp salt
  • Black pepper to taste
  • Pomegranate seeds, pumpkin seeds and parsley, to serve (optional)


  • Place all ingredients (except optional garnishes) in a food processor for 30-60 seconds.


  • Keeps well if covered in the fridge for two days. Cover with a little oil.
  • Adjust amount of liquid in the recipe according to your taste. More liquid yields a smoother hummus, less a chunkier one.



This drink is strongly recommended for people who experience various kinds of inflammation, problems with digestion, and pain in the muscles, joints or throat.

 Here is a list of several benefits you will gain from this mixture:

  • Eliminates pain in the joints
  • Eliminates acid and heartburn
  • Helps with digestion and constipation
  • Reduces cholesterol in the blood thus decreases blood pressure
  • Helps with weight loss
  • Great for a sore throat
  • Energy booster
  • Gives a healthy glow to the skin
  • Eliminates bad breath
  • Helps with inflammation

Why should I use exactly this combination?

We lead stressful and fast-paced lifestyles consuming large amounts of unhealthy food and drinks. This leads to changes of the pH value in our body. A low pH makes the body acidic which leads to many diseases, infections, inflammation and lack of energy. Consuming this drink in the morning, before any of your daily activities, will give you an excellent energy boost and later, when the apple cider vinegar becomes digested, it will make your body more alkaline.

The quality of ingredients for this drink:

Before anything else you must make sure that the products you use are 100% natural i.e. organic and unprocessed. If you use ordinary vinegar and honey, which is processed and sold in any supermarket, you won’t get the desired results.


  • 1 teaspoon of raw honey
  • 1 teaspoon of organic, unfiltered apple cider vinegar (you can use 1 tablespoon if the taste doesn’t bother you)
  • 1 cup of hot water

When you should drink it?

Ideally you should drink it daily, in the morning, 20 minutes before breakfast so it has time to be digested. You may also consume it during the day depending on your needs and preferences.




  • 2 small eggplants**
  • 1 tbsp olive oil
  • 1 onion, finely chopped
  • 1 garlic clove, peeled and minced
  • 1 small zucchini, chopped
  • Pinch of black pepper
  • ½ cup tomato sauce
  • ½ tsp dried thyme
  • 1 tsp dried basil
  • ½ cup shredded low-skim mozzarella cheese
  • 4 tbsp grated Parmesan cheese

**Use small eggplants about ½ pound each. Larger eggplants will be more bitter.


  • Preheat oven to 375° F. Prepare a baking pan with nonstick cooking spray.
  • Trim the stems from the eggplant, and cut them in half lengthwise. Cut the pulp from the center of each half, leaving about ½ inch of flesh. Cube the eggplant pulp into ½ inch pieces.
  • Place a large sauté pan over moderate heat and add the oil. Once the oil is hot, add the onion, garlic, zucchini, black pepper, and the cubed eggplant. Cook, stirring until very tender, about 5 to 7 minutes. Add the tomato sauce, thyme and basil.
  • Lightly spray the cut edges of the eggplant halves with nonstick cooking spray. Spoon one quarter of the vegetable mixture into each shell. Top each eggplant with ¼ of the mozzarella and Parmesan.
  • Place the stuffed eggplants in the prepared baking pan and bake until the eggplant is hot and the cheese is bubbly, 20 to 25 minutes.

*adapted from SparkPeople.com


Your heart is your life source and needs special care; both physically and emotionally. A few ways to care for your heart are through proper exercise, nutrition and stress reduction.

The cardiovascular system consists of the heart and its blood vessels. Consistent exercise is the most efficient way to strengthen and improve the cardiovascular system.

  • Consistent  exercise is considered to be 4-5 times a week for a minimum of 30 minutes. Cardiovascular or “aerobic” activity strengthens the heart and lungs and improves the body’s ability to use oxygen. A healthy cardiovascular system helps reduce the risk of coronary disease, lowers blood pressure, decreases depression, stress and anxiety, improves sleep and increases energy levels.

It is true – you are what you eat. There are many heart healthy foods that can help prevent and repair cell damage.

  • To keep it simple, focus on a variety of fruits and vegetables, the more colorful the better. Whole grains, beans, legumes, nuts and seeds are also important. Avoid processed foods and eat foods in their whole, natural form. If it didn’t come from the ground it’s not a whole food. I’ve never heard of a Doritos tree have you?

Stress reduction is also crucial for heart health. Some ways to reduce stress are:

  • Spending time with people you love
  • Physical touch
  • Laughing
  • Spending time in nature
  • Listening to music
  • Meditation
  • Massage
  • Activities such as yoga, dance and tai chi
  • Playing an instrument
  • Journaling
  • A great nights sleep

I invite you to begin now and truly take care of your heart. Get your body moving. Go for a beach walk or hike. Try a fun class or indulge in a spa treatment. Plan a few outings with your favorite people. Sleep in on a weekend. Listen to music you love everyday. When you feel anxious pause and take a slow, deep breath.

“The only lasting beauty is the beauty of the heart.” ~ Rumi


30 Day Health Challenge – starts Monday January 9th

This is not a typical shape-up challenge, this is YOUR challenge. Make a habit, shake a habit, win some cool prizes, stay accountable and receive support from a certified nutrition and fitness coach.

Select a category, choose your own goal and away you go!

$75.00 registration fee includes:
  • Chance to win $500 cash and other cool prizes
  • Jumpstart Nutrition Guide (nutrition basics, meal & snack ideas, etc)
  • Unlimited email access to health coach for nutrition, fitness & health questions
  • Weekly recipes and health tips
  • Easy tracking via Google sheet
  • 20% discount on Healthy by Heidi services (www.healthbyheidi.com)

Possible categories are (but not limited to): 

  • Weight or body fat loss
  • Muscle gain
  • Break a habit (sugar, alcohol, fast food, caffeine, etc)
  • Create a habit (go vegetarian, eat breakfast daily, meditate, work out regularly, etc)

**Have another category in mind? I’d be happy to discuss it with you.

TO REGISTER CLICK HERE Once you register you will receive your Jumpstart Nutrition Guide and information on how to get started.

Already starting a program like Weight Watchers, meal delivery or a cleanse? Perfect! Use those tools to help you reach your goal during this 30 day challenge.

Massaged Kale Salad

  • 10 oz. kale (Dino kale works best)
  • 1 teaspoon olive oil
  • 1/8 teaspoon or a pinch of salt
  • 1/4 cup crumbled blue cheese or feta
  • 2 tablespoons minced red onion
  • 2 tablespoons chopped toasted pecans or walnuts
  • Freshly ground pepper to taste
  • 1 tbsp. balsamic glaze
  • 1/4 cup dried cranberries (optional)
  • 1 cup fresh orange segments or canned mandarins (optional)

Remove and discard the stems from the kale. Chop the leaves into bite-sized pieces. Place in a large mixing bowl with 1/8 teaspoon salt and the olive oil. Grab the leaves by the handful and massage them for a minute or two. The coarse, stiff leaves will turn soft and smooth. You will end up with about half the volume of kale you started with.

Add the fruit, cheese, onion and nuts  Stir well to combine. Drizzle the balsamic glaze over the salad and stir to coat.

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