Jun 062014

My Summer Coolers with fresh fruit and herbs are perfect to bring with you on the go. They will leave you feeling light, refreshed and are 35 calories or less!

Refreshing Summer Cooler with Fresh Fruit

Refreshing Summer Cooler with Fresh Fruit

Drink eight glasses of water.

Eat your fruits and vegetables.

Don’t drink sodas or diet sodas.

Hey, we all know the rules. We know we need to stay hydrated and eat our fruit, but drinking water all day gets boring, and reaching for a granola bar or diet soda is easier.

I’ve found a delicious way to get your water and fruit in – that is so refreshing, you’re freezer will be filled with mason jars.

Why are we supposed to stay hydrated anyway?

I’ve got a few good reasons. Are bodies are made up of mostly water. We need it to cushion organs, flush toxins and cool our bodies.

Speaking of cushioning our organs – think of what happens when our brain is dehydrated. Hello headaches and fatigue.

Many times we think we are hungry, but we’re actually thirsty. I can’t tell you how many time’s I’ve read a blog post or tip that tells me to drink a full glass of water before each meal to keep me fuller. Do I do it? No. Why? Because that glass of wine is calling my name.  But THIS recipe is a whole other story. I drink it morning, noon and night, and after one taste, I bet you will too.

Refreshing Summer Cooler with Fresh Fruit

Refreshing Summer Cooler with Fresh Fruit

A few other luscious ideas:

Herb Coolers

Herb Coolers

Blueberry, Thyme and Grapefruit Essential Oil (Or use fresh grapefruit juice)

Strawberry, Cucumber, Basil and Peppermint Essential Oil (Or use fresh peppermint)

Mint, Basil, Blueberry, Thyme and Lemon Essential Oil (Or use fresh lemon juice)

**Please note, use can absolutely use fresh juice in place of any of the oils – it just won’t be quite as fragrant or potent.

**If you are using oils, do NOT use just any old oil. See below for tips.

**If you would like to try the certified organic oils I use, visit my essential oils page.


Stay cool!

Refreshing Summer Cooler with Fresh Fruit

Refreshing Summer Cooler with Fresh Fruit

Refreshing Summer Fruit Cooler

Serves 2
Vegan, Gluten Free
Printable Recipe


*Certified Organic Lemon Essential oil (or juice 1 lemon)
1 cup fresh fruit (I used berries and peaches)
Filtered Water
2 Mason Jars


1. Spoon 1/2 cup fresh fruit into each mason jar; cover with filtered water; drop two drops of lemon essential oils into each of the jars; freeze Mason jars overnight.

2. Fill remaining space in mason jar with water (and additional fruit or herbs if desired) and drop two additional drops of lemon essential oil into each jar; cover, shake and enjoy.


Nutrition Facts
2 Servings
Amount Per Serving
Calories 35.0
Total Fat 0.0 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 7.5 mg
Potassium 0.0 mg
Total Carbohydrate 8.5 g
Dietary Fiber 1.5 g
Sugars 5.5 g
Protein 0.5 g

Vitamin A 1.0 %
Calcium 3.0 %
Iron 2.0 %

*Percent Daily Values for Refreshing Summer Coolers with Fresh Fruit are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

May 202012
Blueberry Pie Oatmeal
Growing up, my parents and I would go camping regularly in Sandwich Massachusetts which is on Cape Cod. 
Every visit to Shawme Crowell State Park we would visit a little restaurant called the Marshland to get a dozen blueberry muffins.
They were big and soft and sweet and blueberry-licious with a little crystallized sugar crust on top.
Now that my camper repairs are nearing completion (you can read all about my repairs of water damage here), camping has been on my mind.  I miss Cape Cod and the big fat blueberry muffins from the Marshland! 
Pic of camper I just took this morning!
As a tribute to those blueberry muffins I created this dish that incorporates the Mila I’ve added to my diet.  Mila is the raw seed blend I told you all about, with it’s super high omega3s, fiber, calcium and tons of vitamins and nutrients.
Mila is awesome for weight loss, digestion, energy and brain function.
In fact I’ll share a little secret, I was on an antidepressant called Bupropion until just recently, because of Mila, I’m now fully off of ALL pharmaceuticals and have replaced them with simply this blend of raw, organically grown seeds and feel so much better.
If you would like to try some for yourself you can order here! There’s an old saying that says, you’re worth it. 
Sunflower from KYV Farm

This oatmeal is just as delicious, yes I’m serious, as the original, but healthy enough to eat every day.

This simple breakfast is a little sweet, a little cinnamon and very blueberry. 
Blueberry Pie Oatmeal
The vanilla almond milk makes the oatmeal creamy and the swirl of blueberries is blueberry muffin all over.  It makes me I feel like I’m back at the Marshland right now!
Blueberry Pie Oatmeal
 Summer Blueberry Muffin Oatmeal with Mila
Serves 1
Vegan, Gluten Free


1 cup unsweet vanilla almond milk, plus a dash extra to moisten the blueberry mixture
Dash of salt and cinnamon
1/2 cup gluten free rolled oats
1 tsp raw agave (or regular agave or honey for non vegan will work)
1/2 cup frozen blueberries
2 Tbsp Mila (I used 3 Tbsp though)


1. Bring almond milk, salt and cinnamon to a boil in a small pot over medium high heat. Reduce heat and cook 5 to 7 minutes; stir in agave.

2. Mix blueberries with mila in a bowl, add a dash of almond milk to moisten. Pour oatmeal over top and swirl with a spoon.

Nutrition Facts
1 Serving
Amount Per Serving

Calories 309.5
Total Fat 10.5 g
Saturated Fat 0.5 g
Polyunsaturated Fat 4.2 g
Monounsaturated Fat 1.1 g
Cholesterol 0.0 mg
Sodium 335.8 mg
Potassium 321.9 mg
Total Carbohydrate 45.9 g
Dietary Fiber 12.1 g
Sugars 10.0 g
Protein 9.3 g

Vitamin A 10.7 %
Vitamin B-12 0.0 %
Vitamin B-6 2.3 %
Vitamin C 3.2 %
Vitamin D 25.0 %
Vitamin E 53.9 %
Calcium 28.6 %
Copper 1.3 %
Folate 1.4 %
Iron 18.8 %
Magnesium 5.0 %
Manganese 16.7 %
Niacin 2.0 %
Pantothenic Acid 1.0 %
Phosphorus 15.9 %
Riboflavin 3.7 %
Selenium 0.1 %
Thiamin 11.7 %
Zinc 0.4 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

May 162012
I’ve got some good news and some bad news.
Let’s start with the good news.
If you have sleep problems, lack of energy, elimination and digestion problems, depression, excess weight, joint problems, skin issues and a host of other ailments, I have found something that can help!
Even better, it’s not some pill or potion, shake or powder.  It’s simply a whole raw food.
The bad news is you’re going to be mad that I kept this to myself for over a month.  I waited to tell you guys because after I tried it and loved it within the first week, I researched more and wanted to test it out on my skeptical self to see if eating it really did anything.
I was already eating seeds – ground flax and chia – every morning and never really noticed anything.  I just ate it because I knew it was good for me.
After a month of eating this food, I am so excited. I know this is going to help so many people in so many different ways.  As you may already know, I’m all about promoting health and nutrition – hence all the CSA/farm share events I do.  I volunteer to do that because I LOVE it and I want to make not only my family, but your family healthier too. 
Supporting the small farmer is what it’s all about.  REAL FOOD is what it’s all about.
Have you heard of Mila?
It’s mymost favorite food find yet. I came across it through Megan, my mom’s nurse practitioner at her neurologist.  (My mom has Multiple Sclerosis and is now eating Mila daily!) After talking back and forth about some recipes involving chia, she sent me a sample. After the first week , I liked it so much that I asked her for more info on it and she sent it over to me.  I’m now backing it and have even started a business that revolves around it!
Mila and Weight loss
So what is Mila?
 It’s a special blend of raw seeds that are sliced to make them super easy for your body to suck up all the nutrients.
This seed blend has 2x the potassium of bananas
6x more calcium than milk
More antioxidants then blueberries
2x the fiber of bran flakes
15x more magnesium than broccoli
4x more selenium than flax seed
6x more protein than kidney beans
9x more phosphorous than whole milk
8x more omega 3s than salmon
3x more iron than spinach
Mila is Heart Healthy
Talk about a PERFECT food to get tons of nutrition into our kids. Especially for busy moms like myself.
Mila has perfect nutrition for kids.

I’ve been eating it every morning now for a month and feel amazing – I have better sleep and way better digestion (and all aspects of digestion and elimination).  It also awesome for weight loss, is an anti-inflammatory and is the perfect fuel for workouts.Two of my friends, Sarah and Sandra, sampled it for me this past week had a dramatic increase in energy.


It’s got lots of backing from the medical world –
Dr. Bob Arnot, Dr. Gutierrez, Dr. Clement, Dr. Ford, Dr. Lamm are all behind this seed.

In comparison to other grains and the standard chia it wins out, hands down, every time. I did a bunch of research to convince me of this but the reason I’m so confident is that I used myself as the guinea pig. In fact, I had been eating both flax and bulk bin chia daily and never noticed a difference until I began eating this seed blend.

Want to try some for yourself?
Click here.

I am looking for positive people with an entreprenurial spirit to join my team. If this is something you feel you embody, please get in touch with me to dicuss this opportunity.

For more info on these amazing seeds and the business opportunity, please contact me at chefdawn@hotmail.com.

Nutrient Packed Mila Cereal

Serves 1
Vegan, Gluten Free
1 cup kamut puffs, I use Natures Path
1 scoop Mila (2 Tbsp)
2 Tbsp chopped walnuts
2 Tbsp raisins
1 cup unsweet vanilla almond milk

Fresh berries

1. Mix all the ingredients in bowl.
Nutrition Information
1 bowl
Amount Per Serving
Calories 274.6
Total Fat 12.3 g
Saturated Fat 0.5 g
Polyunsaturated Fat 6.7 g
Monounsaturated Fat 0.7 g
Cholesterol 0.0 mg
Sodium 181.2 mg
Potassium 522.3 mg
Total Carbohydrate 34.4 g
Dietary Fiber 12.6 g
Sugars 5.6 g
Protein 8.0 g
Vitamin A 12.50%
Vitamin B-12 0.00%
Vitamin B-6 5.20%
Vitamin C 33.90%
Vitamin D 25.00%
Vitamin E 53.90%
Calcium 23.50%
Copper 12.40%
Folate 8.00%
Iron 14.50%
Magnesium 22.30%
Manganese 60.70%
Niacin 2.60%
Pantothenic Acid     2.20%
Phosphorus     20.00%
Riboflavin 2.80%
Selenium 1.20%
Thiamin 4.10%
Zinc 3.00%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Aug 242010
My co-worker, Jolene, and I have parfait discussions.  After sampling several different varieties with fresh, whole fruit, sugar free jellies and pre-made parfaits We both decided we like the jelly-ish fruit in our parfaits but I prefer to make my own so I know exactly what goes into it.  I made a few with the Polaner, sugar free jelly with fiber, but when you read the ingredient list there are quite a few ingredients I have no idea what they are.  In keeping with the spirit of clean eating I came up with the idea of pureeing some frozen fruit with a bit of water and packet of stevia powder and the sweet-tart flavor was pure perfection! 
Berry Parfait
Serves 2
3/4 cup frozen mixed berries such as strawberry, blueberry or raspberry
1 Tbsp water
2 packet stevia
1 container double protein, non fat Honey-Vanilla Greek yogurt
2 heaping Tbsp Granola, I used Cascadian Farms organic dark chocolate granola
1. Puree the fruit, water and stevia in a blender or magic bullet.  Divide the mixture between two small cups.
2. Divide the yogurt between the two cups and spread on top of the berry mixture.
3. Sprinkle 1 heaping Tbsp on top of each serving.