Recipe: Rosemary Sweet ‘n’ Spicy Mixed Nuts

This is one of my favorite holiday treats! (ok, being honest, cookies are the favorite – but this is one that comes with a little nutritional boost!) A little salty, a little sweet, and a little spicy – all rounded out with hint of Christmas pine, and rich comforting maple.


In addition to being lower sugar than most holiday treats, a 1/4 cup serving of these provides healthy fats, copper, manganese, magnesium, and phosphorus.

Rosemary Sweet 'n' Spicy Mixed Nuts

  • Servings: 10
  • Difficulty: moderate
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  • 2 1/4 cups Mixed Nuts, unsaltedIMG_20171218_155651608
  • 2 Tbs chopped fresh rosemary, or 1/2 Tbs Rosemary powder
  • 1 pinch Cayenne powder
  • 2 Tbs Brown Sugar
  • 1 Tbs Purse Maple Syrup
  • 1 1/2 tsp Sea Salt
  • 2 Tbs Butter


  1. Preheat oven to 350F
  2. Line baking sheet with parchment paper
  3. Spread nuts onto baking sheet, bake 10 minutes
  4. Remove nuts and let cool
  5. While cooling, melt 1 Tbs butter. Set aside
  6. Mix remaining ingredients to make sauce
  7. Pour nuts into a large bowl and stir in melted butter, tossing to coat.
  8. Add sauce and toss to mix evenly
  9. Spread nuts back onto baking sheet, and bake 5 minutes. Stir, and bake another 5-7 minutes until golden and bubbly
  10. Cool for about 20 minutes; serve warm

Serving Size: 1/4 cup

You can heat the sauce mixture on the stove top over low heat to thicken it up. Then instead of a nice sauce, it becomes a thicker syrup and makes this treat more like a brittle.


Recipe from

Rosemary Nuts

Have a great holiday season, however you celebrate!

A New Twist on Orange Juice

Good morning, sleepy heads!! (Ok, honestly, I have no idea how tired you are – but with the pace life seems to move, it’s probably a fair guess. That, and it’s early for me as I’m typing this.)

Today I decided to do my juice a little differently.

Most people buy their orange juice from the store. Have you ever had fresh squeezed orange juice? Oh so yum! But when you juice a fruit, you leave out so much! You’re getting mostly water and natural sugars with some vitamins – but you lose the fiber and some of the great phytochemicals with it.

So today, rather than juice my oranges, I just blended them! Leave on some of the white pithy parts – it’s good cancer-fighting fiber – and get all the lovely pulp blended up nice and smooth. It’s actually almost a creamy juice with all of that. (*Note: the pith can be bitter, so experiment with how much you can leave on. You may want to start low and gradually leave more and more in your blend as you acquire a taste for it)

And to chill it, you can either pour it over ice, add ice and make it more of a slushy, or – my fun twist for the day – I used frozen mango. So simple, so good, so healthy.

Oranges are extremely rich in that wonderful antioxidant, vitamin C, packing over 100% of the RDA recommendations in one fruit.  Another component in oranges, the molecule herperidin, is now being studied for its ability to help lower blood pressure and cholesterol, as well as work as an anti-inflammatory agent. But herperidin is found more in that white pith and the peel, so try to keep what you can of that white goodness.

Mango has a lovely beauty combo: vitamin A and vitamin C, good for skin, tissue health, and bone health. And the beta carotene is also great for healthy vision. Plus the extra 3g of fiber in mangoes doesn’t hurt, either!

  • Orange Juice With a Twist
    1 orange, peeled and quartered (get out what seeds you can)
    1/2 c frozen, chopped mango
    water to blend

Toss it all in the blender, and whirr away! 

Drink up! This is a great variation on a weekend morning juice.

Orange’ya glad I shared this?  Hyuck, hyuck…

Heart Healthy Treat

Happy Valentine’s Day!

Here’s a quick little recipe that’s heart healthy and tasty for lovey-dovey Valentine’s Day.

Spiced Walnut Truffles

  • Servings: 10
  • Difficulty: easy
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  • 2 c walnuts
  • 1 c raisins (or chopped dates)
  • 1/4 c agave (or honey or maple syrup)
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/2 tsp vanilla
  • Pinch of sea salt
  • cacao powder for dusting


  1. In a food processor, process walnuts into a flour-like powder, leaving some slightly larger bits for texture, if desired.  Scrape into another bowl and set aside
  2. Process raisins and sweetener until a textured paste.
  3. Add back walnuts and other remaining items. Quickly pulse a few times until you have a crumbly dough that will stick together when rolled. I like to leave it unprocessed enough that there are little raisin bits in it. If you over process it, you may need to chill or lightly freeze the dough to make it more workable.
  4. Form into little balls (makes about 30) and then leave plain, roll in the dark cocoa powder, or roll in other items (hemp seeds, shredded coconut, dust of spices, cacao nibs…) Or for a bigger splurge, melt some organic chocolate bars (70% or higher cocoa, please!) and dip them for the chocolate indulgence. Ahhhh, heaven!

These will freeze well for several months, or even keep in the fridge for a while. Pull 3-4 out of the freezer and let them thaw in the fridge (frozen raisin bits are not pleasant on the teeth!) Don’t thaw too many, or you just may eat them all at once! 😉

Recipe from


In addition to their fiber, protein, B vitamins, magnesium, and vitamin E, walnuts have more omega-3 fatty acids than other nuts, and a good source of monounsaturated fats (MUFAs)! Omegas and MUFAs are heart healthy, providing protective benefits against cardiovascular problems, help with blood pressure, and cholesterol levels. They are also an anti-inflammatory that may help asthma, arthritis, eczema, and psoriasis. These little guys also contain ellagic acid which may help the immune system and be a cancer fighter.

And what do walnuts look like? Little brains! So guess what? Walnuts are good for brain function. Your brain has a high amount of structural fats in it, and omega-3 fats are very important to keep neurons firing efficiently.

Good little walnut soldiers, all in rows!

I digress – I wanted to focus on hearth health benefits of walnuts for the holiday; but walnuts just have so much goodness! So, keep enjoying those omega-rich nuts in moderation.  Roll out some truffles, toss a batch in the freezer to keep on hand for later, and enjoy a cozy weekend!


Smoothie: Warming Up From The Inside

To all my friends in the states, I am guessing that IT IS COLD!  Use some tropical inspiration to whisk yourself away to the lull of ocean waves and the lazy summer sunshine.

Let’s live the tropical dream today 🙂 A mix of tropical fruits, a tiny taste of coconut, and the addition of some spices that stimulate circulation and boost metabolism.  It is worth nothing, though, this is a high fruit-sugar smoothie, so make sure you plan accordingly if you’re working to control blood sugars.

Warming Tropical Dream Smoothie

  • Servings: 1
  • Difficulty: easy
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  • 1 papaya
  • 1/2 avocado
  • 1 banana
  • 1/2 mango
  • 1 tsp coconut oil, unrefined
  • squeeze of lime
  • dash of cayenne powder
  • Ginger, to taste (start low)
  • water to help blend; make desired consistency
  • Optional sweetening: agave, honey, stevia, or blend in dates
  • Optional :garnish with a few raw macadamia nuts


  1. Blend the papaya, avocado, banana, mango, lime, and water. 
  2. Add warming spice(s) to taste. 
  3. Taste and sweeten as needed with agave or honey. 
  4. Pour into a festive tropical glass, and garnish with nuts and a little extra dash of your warming spice(s)
  5. Toss a cute little umbrella in it, play some island music, and dream of beaches!
Recipe from

This is a wonderfully healthy smoothie! Papaya is rich in vitamins A and C (which help with skin collagen – keeping it smooth, firm, and healthy!) as well as papain, a enzyme that can help with your digestion.  Avocado, rich in vitamin K and fiber, is also a source of health promoting monounsaturated fats, specifically oleic acid. Lime, like lemons, will be loaded with vitamin C and enzymes.

Once condemned for its high saturated fat content, there are now studies coming out showing there are different TYPES of saturated fats, and coconut’s may not be as bad as once thought. Lauric acid, a medium-chain fatty acid in coconut, may be a form of fat that the body is not going to absorb really quickly, and would rather burn quickly as fuel.  Coconut is also very healthy for the skin, giving it healthy beautifying fats and good hydration (yay for softer, healthier skin!) So enjoy in moderation!

Have a wonderful, warm spirited day!
~Coach Kate