Show Off Your Holiday Cookies with Dietitian Gone Wild's Simple Tips

‘Tis the season for baking!   And to try to avoid a growing waistline…

Every year the desire to bake around the holidays creeps up on me.  Thankfully, there are plenty of holiday parties to bring the cookies to so I’m not just sitting at home having cookies for breakfast, lunch and dinner. 

The last couple of years, I’ve decided to take it a step further by making healthier cookies.  I know what you’re thinking… but they taste pretty darn good!  Like the real thing good.  And I’ll list the recipe below for y’all, but since they’re pretty classic chocolate chip cookies I needed to find creative ways to spice up the presentation to give them festive holiday vibes. 

Step 1: Choose a fun platter

Either get a pretty holiday platter (you can find fun ones for low cost at Goodwill) or do as I did and take any platter you have at home and place a decorative towel over it.  I then sprinkled the platter with coconut flakes for some snowy-vibes.   Like a flocked tree… I flocked the tray.

Step 2:  Add a couple not-so-healthy holiday cookies into the mix.

I used these adorable holiday cookie cutters that I DID find at the Goodwill to make Christmas tree and gingerbread man sugar cookies and played with all the colors and sprinkles.  I threw some bright candy canes in, too, for a pop of color.   After all, it’s the holidays… ya gotta indulge a little!

Step 3: Use simple holiday decorations on your tray

Just like you decorate your home, decorate your tray!  Add in a simple fake sprig of holly or a poinsettia. 

Step 4: Serve bevs in festive holiday mugs to accompany your cookies

I’ve got my holiday Naughty or Nice mug filled up with cashew milk (or is it eggnog?) all ready to go, just how Santa would want it.

Again, most of these kitchenware and decorations are super cheap to find at thrift stores like Goodwill, and you never know WHAT you’ll find.  They have so many cool things to help you get creative this holiday season!  And you’ll be supporting a good cause which is really what the season is all about. 😊

Paleo Cacao Chip Christmas Cookie Recipe

-1 cup Cassava flour

-1/4 cup coconut sugar

-1/2 tsp baking powder

-1/2 tsp baking soda

-1/4 tsp pink Himalayan sea salt

-1/2 cup ghee

-1/3 cup manuka honey

-1 egg

-1 cup cacao nibs

Best Part.  I made this in a Vitamix.  SO. EASY.  However, you can of course use a hand mixer, but I like to challenge myself to make basically everything with the Vitamix.  Preheat the oven to 350 degrees.  First add the dry ingredients (cassava flour, coconut sugar, baking powder, baking soda, salt) and blend on regular speed at 1.  Then add in the ghee and honey and blend on 2.  Add in the egg. Continue to blend until smooth consistency.  Transfer the mixture to a bowl and add in the cacao nibs.  Mix it up with a spoon and use a cookie scoop or just a regular spoon like I did to make medium sized dough balls.  Keep them about 2 inches apart on the pan as they will spread out.  Bake for 10 minutes.  Take the trays (I used 2) out of the oven and let them cool 10-20 mins.  Option to chill them in the fridge for an additional 10 minutes to really set the consistency.  If you try to eat these straight out of the oven, they will crumble for sure… the cassava flour doesn’t have the same hold as regular cookies.  Serve with cashew or almond milk (or some nog) and enjoy!

Stay Wild,

Danielle

MS, RDN, LDN

Chill Out and Make the World a Better Place

My session began with the staff offering me tea.  I chose the mint tea.  SO GOOD.  Then I sat in the lounge while the workshop was setup.  I checked out some candles, bath products that all smelled like heaven.  I sat in a chair swing for a bit and zoned out before moving myself into the back room with lounge cushions next to a fountain where I listened to the calming sound of flowing water while sipping my mint tea.  When the workshop was ready I went in the room to discover cushions big enough to lie down on and then I had 60 minutes of pure bliss.  Half of the workshop was just the sound of crystal bowls (which if you don't know what those are, I encourage you to check it out) and half a guided meditation.  A whole hour of meditation was a gift I don't often give myself and it was SO worth it.

This was my recent experience at Chill Chicago (check them out here), a local meditation, yoga and massage center in Chicago.  A peaceful environment, but the real reason I went was to help find the peace within.  

Ahh peace.  Something we're always seeking externally that is actually hidden within.  I've been feeling somewhat turbulent, heavy energy lately.. (since the Mercury Retrograde really, if you're into that sort of thing..) and it's been pushing me towards more grounding activities.  More yoga practice.  More meditation.  More deep breaths and slowing down... which isn't easy for me.  The slowing down.  In times of turbulence in the past I never really used to respond this way.  I responded to overwhelming energies pretty mindlessly, not even thinking about it.  Not that I've mastered the art of constantly being at peace, but I'd say this is growth.  

So in this instance I decided to book myself a Crystal Healing Bowl Meditation workshop over at Chill Chicago and I was inspired to share my experience and journey to meditation with all of you.

I'll spare you the details, but have you ever been through a dark or chaotic time in your life?  OF COURSE YOU HAVE.  We all have.  That's life.  There are highs and lows.  Chaos can come from both.  And sometimes we deal with chaos in not-so-healthy ways.  My whole life I had never really thought about dealing with chaotic times in any way whatsoever.  I was kind of just floating around and dealing with things in probably not-so-healthy ways, without really intended to.  Until I discovered meditation.  And I realized I could calm myself in moments of chaos and choose what energy to take on and what to let go.  HOW. FREEING.  Not that it's that easy in a world of chaos to find the quiet... it's a practice you have to make some time and space for.

Luckily, meditation centers, like Chill Chicago, are popping up and we need them more than ever.  Especially in America!  America is a great country, but I think we are behind in that we still "live to work" rather than "work to live."  We are stressed.  And hurried.  WE NEED TO CHILL.  And enjoy life.  Otherwise, what's the point?

Not to mention the physical and mental effects that not chilling out are having on our health.  As a Registered Dietitian, I am passionate about holistic health and I believe healthcare should focus on mind, body and spirit and sometimes I truly believe stress effects us more than even what we eat or if we exercise.  Obviously, I'm saying that with a grain of salt... nutrition and physical activity are hugely important, but we tend to ignore the stress factor.  Physically stress manifests in increasing cortisol in the body leading to holding on to more adipose tissue along with a number of other issues.  Mentally, stress can manifest in depression, anxiety and, in extreme cases, crazy acts of violence.  

The thing is, when you meditate, it causes you to focus on the present moment.  When you focus on the present moment, it tends to interrupt feelings of depression over things that happened in the past and anxiety over what might happen in the future.  It quiets down that mindless chatter our brains make that cause us to be preoccupied on things that are over or things that haven't even and may never actually happen.  Mediation helps the brain quiet the chatter and feel the joy of just simply being. 

In my own experience, I find myself going towards breath and meditation in times of stress or if someone ticks me off.  I mean, not always.  I still swear a lot in traffic.... it's an ongoing practice... :)  But the fact that I think to do that at all is pretty impressive to me! 

The really cool thing is, this isn't just my opinion, but research studies are looking into the benefits of meditation and yoga on mental health issues and finding positive results!  I'm hoping to see the day where meditation becomes a regular part of the school day and becomes part of the norm. It's becoming more main stream and hell, if this is the newest "trend" so be it!  People are already out there complaining about the commercialization of yoga and I'm sure meditation to follow.  I get where they're coming from to a point, BUT if it helps a whole lot of people WHO GIVES A FLYING F.  Commercialize awayyyy as far as I'm concerned.  Again, people just need something to chatter about.  Less talky, more meditatey please.  

And on that note, I think I should take my own advice and wrap it up here.  But if you can find 10 minutes or more in your day to give to yourself, welcome meditation into your life.  And if you have an amazing center near you like Chill Out Chicago, take your lunch break there!  Meditate, lay back for a couple minutes or just get a chair massage!  Notice how the rest of your day after that changes.  And thank me later for your newfound zen. ;-)  

Wishing you all so much love and light and peace.

Stay Wild,

Danielle

MS, RDN, LDN

Grain-Free Chilaquiles Brunchin'!

Ever have one too many cocktails or glasses of wine and find yourself with a case of the munchies?  Life hack: keep Siete Foods grain-free chips in the house for these emergencies.  Guilt-free pig out!  :-P

But anyway, I eat Siete Foods tortillas and chips daily in one way or another.  I think I might even go as far as to say that this is one of my favorite homemade alternatives thus far.  I love going to an amazing brunch spot and ordering chilaquiles, but since it's a pretty heavy dish this doesn't happen that often.  Thanks to Siete Foods, I made my own version at home with all the healthy alternatives! 

Ingredients:

-1 egg, cooked over-easy

-Better Bean Co black beans

-1/2 avocado

-2 tbsp. diced red onion

-1/2 tsp onion powder

-1/2 tsp cayenne pepper

-1/4 cup fresh salsa

-1/2 jalapeno, sliced

-2 tbsp. cilantro

-10-15 Siete Nacho grain-free tortilla chips

-1/4 cup Siggi's plain Greek yogurt

-Vegan cheese (optional)

Instructions:  So while the egg was cookin on the griddle... I made the guac.  Mash the avo and mix it up with the diced onion, cayenne pepp and onion powder.  When the egg is almost done, throw some Siete Foods grain-free chips on the stove top, too, with coconut or avocado oil until they look a little toasted and browned.  Throw the chips on a plate and pour salsa over them (I used store bought from Whole Foods because I like to be crafty, but I'm also a busy lady).  Plop the egg right over the chips and salsa, sprinkle with jalepnos and greek yogurt, which is replacing sour cream.  Put a dollop of Better Bean Co black beans and your guac on the side (with optional vegan cheese sprinkled over).  Sprinkle cilantro and voila!  Served here with a bulletproof coffee and 1/2 grapefruit with a little coconut sugar because I've been on a grapefruit kick.  Enjoy the guilt-free crunch this weekend, y'all!!

Stay Wild,

Danielle

MS, RDN, LDN

Cashew Cheesin'

My Vitamix adventures continue!

And I'm a BIG fan of this one... creamy cashew cheddar.  It's seriously amazing.  I try to limit dairy MOST of the time.  Pizza is one of my favorite splurges, as are wine and cheese nights, but in my day-to-day I really don't consume dairy. 

I served mine over lentil pasta (also good) and it totally hit the "mac & cheese" spot. 

Ingredients:

-1 1/3 cup raw unsalted cashews (soaked in water for 8 hours)

-1/2 cup roasted butternut squash

-1/4 cup nutritional yeast

-2 Tbsp olive oil

-1/4 cup canned Pimiento peppers

-lemon juice (1/4 lemon)

-1/4 tsp pink Himalayan sea salt

-1/8 tsp nutmeg

-1 tsp garlic powder

-1/4 cup water

Instructions: Throw everything in the Vitamix or food processor.  Turn on at speed 1 and slowly increase to speed 7.  Then turn on High for 3 minutes.  You will get a hot, creamy faux-cheese.  Pour over your favorite pasta or use as a dip for nachos.  :)

Stay Wild,

Danielle

MS, RDN, LDN

Easy Homemade Hummus

My love affair with the Vitamix continues... 

It's just....

so...

EASY TO USE.  It's almost toooooo easy, but I mean that in a great way.  This time I made some homemade hummus.

Ingredients:

-1 can chickpeas (low-sodium) WITH the liquid

-1/4 cup tahini, stirred (homemade or store bought)

-1/4 cup lemon juice (approx. 2 lemons)

-3 Tbsp extra virgin olive oil

-2 cloves garlic, minced

-1/4 heaping tsp cumin

-1/8 tsp cayenne pepper

-1 tsp salt

Toppings for Serving:

-paprika

-parsley

Instructions:   Set 2 Tbsp chickpeas off to the side for serving.  Place the remaining chickpeas and liquid, along with all of the other ingredients (tahini, lemon juice, olive oil, garlic, cumin, cayenne pepper, salt) into your Vitamix or food processor.  Turn Vitamix on regular setting starting at setting 1 and slowly moving up to 10.   Smooth until well blended; if necessary add in a little more liquid for consistency.  Pour into a serving bowl and place the chickpeas you set aside in the center.  Sprinkle with Paprika and parsley.  Serve with veggies or pita chips or whatever the heck you want! 

Stay Wild,

Danielle

MS, RDN, LDN

Feeding Your Soul Series - Part 2

Okayyyy friends.  Part 2 of my Adventure Summer Series (I just made that up) is all about the muzak.  Music, in layman terms.   I don’t know about y’all, but there is something about live music that gets me like nothing else can.  Maybe it’s because I’ve been telling my family that I was going to be a rockstar and tour the country in a tour bus since I was 5 years old.   That is, until life slapped me in the face with the realization that you need actual musical talent to become a rockstar.  Oh, cruel world.  Or maybe it’s because I grew up listening to my pops play classic rock literally since I was in the womb (Led Zeppelin, Fleetwood Mac, Bob Dylan.. anyone?).   Whatever the reason, since I can’t make beautiful music, I admire the heck outta those who can.

There’s something about being at a show, feeling the music beat in your chest and seeing a crowd of people connect on this level that just makes me come alive.   Lyrics and melodies allow you to travel through space and time.  Simultaneously, a concert can make you feel more present by allowing you to escape from any life stressors for a minute.  I guess in a way it reminds me of meditation.  A louder one. 

I’m giving you this back story so that you can understand WHY I go to so many live shows, because believe me.. I go to A LOT.   I can’t be an artist, but I CAN go see one and be along for their ride.  So as per my usual routine, I’ve been to a lot of concerts this summer.  These days I mainly go to country, outlaw country or classic rock concerts, but I appreciate allllll kinds of music.  I’m going to touch on a few of my fav’s thus far, this year.

First of all, I saw THE CHIEF…. Mr. Eric Church.  The man played for nearly 3 hours. THREE. HOURS.  No opener.  Just him.  If you haven’t seen him live yet, what are you even doing with your life?  Anywho.. I went with a good friend of mine, sipped on some Jack Daniel’s and then got a little late-night breakfast while we waited for the traffic to die down for an easy commute (i.e., cheaper Uber) home. 

And oh my gosh, you guys… I checked one off the ol’ bucket list this summer by seeing the legendary TOM PETTY.  He’s still got it!!  Ok, so I never saw him live before to actually make that comparison, BUT he sounded fantastic and that was a show I will never forget.  He even had the amazing Chris Stapleton OPENING for him.  I thought I was going to spontaneously combust seeing this show.  Chris Stapleton is a headliner all by himself and one of the best musicians this day and age has seen.  I’ve seen him several times, but seeing him followed by Tom Petty was surreal and will continue to be an amazing memory of mine for years to come.  

Then there come the festivals.

The 3 day Lake Shake Music festival is a newer country fest in Chi.  Regrettably, I’m at the age where 3 days of a music festival seems like A LOT.  By “a lot” I mean you feel like you might die come Monday morning.  But country fests are different for some reason.  They’re manageable.  I can do 3 days of one and still feel pretty good and not completely exhausted beyond belief after.  Perhaps this is because I’ve matured or perhaps it’s because I’m doing it wrong.  I like to think it’s because my gut health is rock solid thanks to proper nutrition (shameless plug). ;-)  Nonetheless, some of my favorite artists and groups played Lake Shake this year, a couple being Whiskey Myers, The Cadillac Three and The Brothers Osborne.  These dudes, respectively, are rock and roll country to the core.  I feel like a badass just listening to them.   Also in attendance, a badass LADY of country music… Miranda Lambert.  I have been a HUGE fan of hers for years and somehow she made me an even bigger one with her latest album, “The Weight of These Wings.”  It’s gritty and relatable for heartbreak, as well as, falling in love and just plain perfect.  Seeing her live is always magical.  As you can tell, I like my country rockin’, how ‘bout you (Eric Church reference… anyone? Bueller?)?   Aside from this musical recap, I went to this fest with 2 of my best country music ride or die gal-pals which is what really always makes the show the best… the folks you share it with.

Following Lake Shake is another 3 day music festival about a month later called the Windy City Smokeout.  This is a BBQ food fest combined with live country music, or as I like to call it, heaven.  I love this festival.  There were a lot of great bands this year, but some highlights were Jake Owens, Jana Kramer, Kip Moore and Luke Combs.  HIGHLIGHT: I was lucky enough to attend a private Jake Owen show with BIG955chicago radio station.  Imagine seeing Jake Owen play in a coffee shop, except it’s a tiki bar and he’s playing country oldies.  I was very stoked to be a part of that super random, special moment.  The fest was fun and I went with some of my best chicks again.  The first night we got kidnapped by a trolley going to Joe’s on Weed (which I was completely cool with) and ended up seeing a free live show with Charlie Worsham.  I’ve said it before and I’ll say it again… the best moments always happen spontaneously.   

Lastly (so far) this summer I saw the one and the only, Mr. Wheeler Walker Jr.  This takes an acquired taste.  I say that with admiration.  Wheeler Walker Jr. is an experience if you have a crude sense of humor.  His music is legit good and produced by one of the best producers in country music.  It’s the lyrics that may lose some… profane and derogatory.  But if you’ve got a sense of humor and can get in on the inside joke… he’s a trip worth taking. 

That’s all I got so far this summer, but dang that’s kind of a lot!! I didn’t mean to go off on a live music review of sorts, but the point is to take y’all along on my journeys.  I do this in hopes of encouraging you to take your own journeys and adventures.  Whatever your musical poison is, or even if it isn’t music at all… I hope you can relate to what I’m talking about as far as the feeling it gives you.  Take time out of your busy schedule and overbooked lives to make time for things that make your SOUL come alive like live music does for me. 

Next Adventure I’m taking it back to travel and taking it out of the U.S.  ‘Til then…

Stay Wild,

Danielle,

MS, RD, LDN