Banana Flax Cookie

I am always looking for a low-carb, easy treat, and these cookies fit the bill. I hope you enjoy them as much as I do.

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Banana Flax Cookie

Course Breakfast, Snack
Keyword dairy-free, Easy, gluten-free, keto, Low Calorie, low carb, low oxalate
Servings 16
Calories 80kcal

Ingredients

  • 2 bananas, mashed
  • 1 cup flax, ground
  • 1/4 cup sunflower seeds, raw or roasted
  • 1/4 cup pumpkin seeds, raw or roasted
  • 1/4 cup dried fruit, I used cherries
  • 1/4 cup coconut, shredded
  • 2 tsp monk fruit sweetener, optional
  • 1 pinch salt
  • 1 tsp vanilla extract
  • cinnamon, to taste

Instructions

  • Preheat oven to 350 degrees
  • Prepare a baking sheet with parchment paper
  • Mash the bananas.
  • Add in the other ingredients and mix well
  • Using a cookie scoop, place cookie dough on baking sheet.
  • Flatten each cookie with the back of a spoon or your hands.
  • Bake for 20-25 minutes.

Della offers weekly zoom yoga classes, workshops, intuitive readings, and wellness coaching. You can find out more about her services here.

Deep Surrender

I have been in the process of Deep Surrender these past couple of weeks. Surrender is not something I do once, and then I’m done. I have to surrender over and over again. This yielding has been a lesson in patience with Self. I have a habit of holding on so tight. That gripping like my life depends on it has been a problem of mine most of my life. I’ve been grasping so long and hard that now there is numbness in my hands and feet (neuropathy). This pain began last year but seemed to dissipate with a diet change. However, now it is back, and I know that there is more than diet contributing to the pain.

Mental & Emotional Contributors

Why am I holding on for dear life, you ask? Because I am afraid. I think I came out of the womb in survival mode. My mother told me I would be stiff as a board whenever she tried to cuddle me. This fear led me to try and control every outcome, so I could feel safe. Even now, when I am truly safe, I still try to manage all the details of my life because this habit has existed as long as I can remember.

Pain As a Motivator

The first time I heard the phrase pain as a motivator, I was sitting in a meeting of Alcoholics Anonymous. At that time, I understood the phrase’s meaning to be someone hitting bottom so hard they could no longer avoid their problems.

Well, I’ve hit my bottom, or it’s more like the two-by-four has hit me. Like an addict who goes out and relapses, I’ve had to learn the lesson of surrender repeatedly. But, this time, I’m listening, though my ears still ring from that wack alongside the head.

The Empowered Present

I’m letting go one moment and one breath at a time. So when I slip out of the present moment and into my busy mind, I pull myself back, breathe, and remember that surrender means freedom, not loss of Self.

I know that there is an opportunity here in this challenge to let go and allow Life to unfold. It is time I take back my power and live in the present moment. I give my power away whenever I step out of the present. As Louise Hay says, “The point of power is in the present moment.” And the Course In Miracles says, “In my defenselessness, my safety lies.” This means it is time to drop my armor, start trusting Life and live in the now. It is only in the present that I can live fully empowered.


Della offers weekly zoom yoga classes, workshops, intuitive readings, and wellness coaching. You can find out more about her services here.

Banana Flax Muffins

I am always looking for ways to get more fiber into my diet, and flax is my go-to. These little beauties are also low calorie and low in carbs. It’s a win-win! They turned out super moist and delicious.

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Banana Flax Muffin

Course Breakfast, Snack
Keyword Easy, gluten-free, Low Calorie, low carb, low oxalate
Total Time 40 minutes
Servings 12 muffins
Calories 100kcal

Ingredients

  • 2 bananas
  • 3/4 cup monk fruit sweetener
  • 1 cup ground flax seeds
  • 1 egg
  • 1/2 cup milk
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1/2 tsp salt
  • 1/2 cup coconut flour

Instructions

  • Preheat oven to 375°F.
  • Mash bananas.
  • Mix bananas, flax and egg.
  • Mix dry ingredients together and add.
  • Add milk – I used goat milk but any milk will do.
  • Fill greased muffin tins or use silicone muffin baking cups.
  • Bake for 30 minutes, or until toothpick or fork comes clean.

Notes

Nutrition: 
100 kcal
10g carbs
5g fiber
5g fat
3g protein
 

Della offers weekly zoom yoga classes, workshops, intuitive readings, and wellness coaching. You can find out more about her services here.

Penny-Wise Tip: Vacuum Sealing

I just finished vacuum sealing six heads of broccoli!

I love processing food as it makes me feel more in tune with the fare I consume. Our vacuum sealer is one of my favorite kitchen tools. Vacuum-sealed food stored in the freezer can last up to 2-3 years, while it will last 6-12 months in the freezer stored in other ways.

While researching this post, I discovered you could also vacuum seal fresh produce to extend its refrigerator life up to 1-2 weeks. Often, fresh produce loses its Om after only a few days in the refrigerator.

My husband bought our vacuum sealer in the clearance aisle at Walmart many years ago. I use it at least once a week as I tend to buy meat in bulk because bulk meat is budget-friendly. To preserve all that meat, I portion it into meal-size packages, seal them, then freeze them. For example, 20lbs of chicken at Walmart costs 61 cents per pound purchased this way.

A bonus Penny-Wise Tip is to shop garage sales. We purchased two “spare” vacuum sealers between $5-$10 apiece this way. Fortunately, for us frugal-minded people, many individuals don’t realize the value of a vacuum sealer, so people will sell them for next to nothing.


Della offers weekly zoom yoga classes, workshops, intuitive readings, and wellness coaching. You can find out more about her services here.

Mindful Eating Tips

  1. Be fully present. When we are not fully present, we are disconnected from our bodies, and it is easy to overeat. Before you take your first bite, put your awareness into your feet. This will bring you into your body.
  2. Breathe. We are often in a hurry when we eat and end up gulping down our food. When we remember to breathe, we slow down and are more inclined to notice the nuance of flavors on our tongues.
  3. Appreciation. When we appreciate our food, we become one with the life-giving gift of the food we eat.

Della offers weekly zoom yoga classes, workshops, intuitive readings, and wellness coaching. You can find out more about her services here.

Meal Extenders: Beans

If you read my previous post on Meal Extenders, you may remember that a meal extender is an ingredient you can add to a recipe to reduce the overall cost but increase the number of servings. In today’s article, I talk about the beautiful bean.

Beans are packed with healthy protein, carbs, and fiber, and they are loaded with vitamins and minerals. You can add beans to meatloaf, casseroles, desserts, and soups to make any meal go further.

When this recipe first came to me, I thought no way this would taste good together, but I was wrong! It couldn’t be easier to put together.

If you want to make this recipe vegetarian, leave out the tuna.

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Tuna & White Bean Alfredo

Course Dinner
Cuisine Italian
Keyword Easy
Servings 6

Ingredients

  • 1 can white beans, drained and rinsed
  • 1 jar Alfredo sauce
  • 1 can tuna packed in water, drained
  • 1/2 cup peas, fresh or frozen
  • 1 tsp chives, fresh or dried

Notes

Mix all ingredients except for chives together in a saucepan and heat. Serve over noodles or rice or my favorite Savory Oat Cake. Sprinkle with chives.

Other Bean Recipes:

Mexican Casserole


Della offers weekly zoom yoga classes, workshops, intuitive readings, and wellness coaching. You can find out more about her services here.

Mexican Casserole

This is one of my favorite go to recipes. I make it every week and it is a great way to use meal extenders to make the dish go farther. I adapted this recipe from Michael Mathers, The Shredded Chef cookbook. My version isn’t quite as “shredded” but is still a low calorie meal.

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Mexican Casserole

Course Dinner
Cuisine Mexican
Keyword Easy
Servings 4

Ingredients

  • 1 lb lean ground turkey
  • 1 can 15 oz can black beans, drained and rinsed
  • 1 cup corn, canned or frozen
  • 1 cup mild chunky salsa
  • 2 tsp Mrs. Dash Southwest Chipotle Seasoning or 1 packet taco seasoning
  • 3/4 cup quick oats or bread crumbs
  • 3 egg whites or 1/2 cup liquid egg white substitute
  • salt and ground black pepper to taste
  • 1 can of enchilada sauce
  • 1 cup cheese, shredded

Notes

Preheat oven to 400°F.
Mix all the ingredients together except for enchilada sauce and cheese in a large bowl.  Place mixture in an oven proof pan.  Pour enchilada sauce on top of mixture and then the cheese.  Place in oven and bake for 45 minutes.
Serve with tortilla chips.

Here is the ovenproof fry pan I use.


Della offers weekly zoom yoga classes, workshops, intuitive readings, and wellness coaching. You can find out more about her services here.

Meal Extender: Oats

What are meal extenders? A meal extender is an ingredient you can add to a recipe to reduce the overall cost but increase the number of servings.

Today, let’s talk about oats. Whether you are fond of old-fashioned or quick oats, adding them to dishes is yummy! Oats are nutrient-dense little powerhouses. They are loaded with protein and fiber, and healthy carbs. I use quick oats instead of breadcrumbs in recipes, as you can then make a dish gluten-free. However, I use old-fashioned oats in my Savory Oat Cake because I like the chewy texture it brings to the recipe.

Here are some ways to use oats as a meal extender in recipes.

  • Add to ground meat.
  • As a thickener for stews.
  • An addition to smoothies.
  • A topping for yogurt and desserts.

What are some ways you use oats to extend a meal?


Della offers weekly zoom yoga classes, workshops, intuitive readings, and wellness coaching. You can find out more about her services here.

Sugar-Free Strawberry Sauce

More and more these days, I am moving away from processed foods. That means I am doing more from-scratch cooking. Since creating my Flax Waffle recipe, I have wanted to top it with some wholesome goodness, so I came up with this sugar-free strawberry sauce. I hope you like it.

I use monk fruit sweetener because it has zero carbs and zero calories.

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Sugar-Free Strawberry Sauce

Servings 1
Calories 50kcal

Ingredients

  • 1 cup sliced strawberries
  • 1 tbsp monk fruit sweetner
  • 1/4 cup water

Notes

Place all ingredients into a sauce pan.  Simmer for 5 minutes.  Using an immersion blender puree strawberries to a smooth consistency.

Resources:

Here is the immersion blender that I use.

Here is the monk fruit sweetener I use.


Della offers weekly zoom yoga classes, workshops, intuitive readings, and wellness coaching. You can find out more about her services here

Penny-Wise Tip: Making Your Own Sausage

There is something very satisfying about preparing your food from scratch. You know everything that goes into what you make.

My husband loves breakfast sausage, and I wasn’t feeling good about the Walmart brand we bought for him. Those sausages had ingredients you can’t even pronounce. So we decided to experiment with making our own. We had found The Sausage-Making Cookbook at a garage sale for 25 cents. The recipes are simple, with only natural ingredients.

I had found large pork loins at Walmart for $1.94 lb. I chose the pork loin as they were boneless and were easy to cut into small pieces to put through our meat grinder. It was worth the $.10 extra cents a pound for ease of processing. I was surprised that these large pork loins were so inexpensive, considering how the price of meat has skyrocketed these days.

We tried two different recipes out of the book. An American and Irish recipe each. We were surprised at just how yummy they both turned out! What we loved about the Irish recipe was that it incorporated bread crumbs (we used quick oats instead) into the ground pork mix. That added ingredient stretched the ground meat further than it would have otherwise. Also, making our sausage costs half as much as buying it at the store would. We so love being frugal!

What surprised me when cooking up the sausage was how lean it was. No fat had to be drained out of the pan. The sausage pairs nicely along side my Flax Waffle. This experiment ended up being well worth the time and effort.

Buying a meat grinder and sausage stuffer may seem too expensive of an investment for your family. But, we know we will use these tools regularly for years to come.

Resources:

AICOK Electric Meat Grinder 2500w (We originally got this on Amazon but it currently is not available through them.)

Sausage Stuffer


Della offers weekly zoom yoga classes, workshops, intuitive readings, and wellness coaching. You can find out more about her services here