HOW to make a GREAT tasting smoothie!!!

Okay, we all have ideas and ‘think’ we know what to add to make a smoothie taste good…BUT…then we try it and ~ um ~ something is MISSING!!! Here is a wonderful guide to help that!! I personally own a NutriBullet and LOVE ♥ (did I say ‘love’) IT!! 🙂

Without further ado ~ here ya go!! –>  Here’s a handy chart showing a basic under-300-calorie smoothie with specific ingredients listed at the bottom.


Greens (1 to 2 cups): Spinach and kale may turn your smoothie green, but once they’re mixed with fruit, you’ll hardly be able to taste them. You can also try adding beet or dandelion greens, sprouts, or arugula.

Fruit (1 to 2 cups): Frozen works best here, but if you use fresh, just add some ice cubes to give it a frosty consistency. Mix it up with two to four kinds of fruit such as banana, strawberries, blueberries, raspberries, blackberries, mango, peach, pineapple, pear, cherries, apple, grapes, papaya, oranges, melon, or kiwi.

Thickener (1/4 to 1/2 cup): For the perfectly creamy texture and for added protein and fiber, mix in some Greek yogurt or cottage cheese (3 ounces), nut butter (one tablespoon) or nuts (1/8 cup almonds, walnuts, or cashews), avocado (1/4 fruit), cannellini beans (1/4 cup), baked sweet potato (1/4 cup), oats (1/4 cup), or soft tofu (1/2 cup).

Liquid (1 to 2 cups): Water or some type of milk (cow, soy, almond, or rice) is always a winner, but you can also experiment with adding green tea; coconut water or milk; freshly squeezed juice such as carrot, beet, or orange; or chocolate milk.

Optional extras: Mix in a serving of your favorite protein powder to build muscle and stave off hunger. Or, for added fiber, add flax meal, wheat germ, or chia seeds (1/2 teaspoon). For a health boost, add fish or flaxseed oil or probiotics (recommended dosage). And for extra pizzazz and flavor, add cinnamon, nutmeg, vanilla extract, maple syrup, honey, dates, fresh herbs, or fresh ginger (1/4 to 1/2 teaspoon).

Recipe for picture above:

1 cup kale (34 calories)
1/2 frozen banana (53 calories)
1/2 cup frozen strawberries (23 calories)
1/2 cup frozen blueberries (42 calories)
3 ounces vanilla Greek yogurt (65 calories)
1 1/4 cups cold water
1/2 serving vanilla protein powder (45 calories)
1/4 teaspoon cinnamon (2 calories)

Total calories: 264






Streusel Layered Coffee Cake ~ oh yum!

Do you have that special request  – like from your son … and he gives you that ‘look’ that makes you melt???  Yeah, he did THAT look ~ and so I had to come up with a recipe that was gonna be EASY, quick  and use the ingredients I had on hand… I found one I had made before and modified it to come up with one REALLY good coffee cake recipe!   It is a HIT !  Mix in 2 bowls… (easy, right??)  bake and have a delicious breakfast, snack, dessert in absolutely no time!


Streusel Layered Coffee Cake

Yield: 9 generous pieces

1 egg

¾ cup sugar

1 tsp vanilla

1/3 c butter (melted)

½ c milk

1 ½ c AP flour

2 ½ tsp baking powder

½ tsp salt

Streusel topping:

½ c light brown sugar, packed

2 Tbsp soft butter, not melted

2 Tbsp AP flour

1 tsp cinnamon

1/3 cup chopped nuts (your favorite)


Mix topping in a small bowl and set aside.  Heat oven to 375°F, spray an 8X8 dish with cooking spray and set aside.  In a large bowl, whisk together egg, sugar, vanilla and melted butter until smooth.  Add flour, baking powder and salt.  Whisk JUST until blended.  Place ½ of the batter in the prepared dish and spread over bottom.  Layer ½ of the streusel topping. Add rest of batter (HINT: dollop over the streusel topping and spread evenly, this way is MUCH easier to not disturb the streusel layer) and add the rest of the topping.  Bake 25-30 minutes or until done.  Cool completely, can top with powdered sugar, make a sugar drizzle or eat just like it is … delicious! ~Enjoy!

“While sharing links to My Healing Journey © 2014 is welcome and encouraged (please and thank you), do not copy/paste full recipes to any social media (Facebook, etc), blogs or websites without express written consent.  Unauthorized use of content and photos from My Healing Journey © 2014 is a violation of both the federal Digital Millennium Copyright Act (DMCA) and copyright law.”


NOW what??!!

…got a call from the doc yesterday, I have gall stones (so THAT’S what has been making me feel so sick for the past few months!!) :/

They said they wanted to refer me to a surgeon, the surgeon called me with an appointment set for TODAY (okay…) Sooo, I’ll go to see what they want to do this afternoon… 

My Trigeminal Neuralgia is kickin’ back (trying to be a little bear again ~) and having to take one of my meds again (ugh!!)…but the pain is a little more manageable.  Dear God above, please give me the strength to do what I need to do and keep me in Your will while I go through this ~ Please be with my family too and I thank YOU for giving me the doctors that have diagnosed and helped me in such incredible ways ~ Bless them today ♥


Chocolate Peanut Butter Pretzel Bars

This is not just any ‘bar’… it takes a maximum of 30 minutes to make and hits all of the sweet / salty / crunchy aspects of what a snack or dessert should most of the time be.  Cut the size you wish them to be and store them in the refrigerator…OR you could put them in the freezer …’out of site, out of mind’ right??? 🙂

I know what you are thinking…”what does this have to do with being healthy??

Like I’ve always said… I don’t cut out any foods, but the quantity that I eat is up to me (AND you)!


Chocolate Peanut Butter Pretzel Bars

Yield: however you cut them (I got 20 bars)

½ cup pretzels, crushed (not too fine, by hand/rolling pin is best)

½ cup peanut butter

¼ cup powdered sugar

½ tsp vanilla

½ cup chocolate chips, divided

Line a loaf pan with waxed paper.  Set aside.  Melt ½ of the chocolate and spread in the bottom of the wax paper lined pan.  Freeze until firm (app 10 minutes). Meanwhile, mix the rest of the ingredients in a bowl until mixed; keep working it (I used a fork), it WILL come together.  Spread this evenly over the firm chocolate and melt the remaining chocolate.  Spread over the filling and freeze again until ALMOST firm (app 7 minutes, if you wait until it is firm, you won’t be able to get a clean cut) remove from the pan with the waxed paper and cut with a sharp knife the size you wish. Refreeze to get completely hardened or store in the refrigerator in a closed container until firm.  VERY rich and VERY good! Enjoy! ~


“While sharing links to My Healing Journey © 2014 is welcome and encouraged (please and thank you), do not copy/paste full recipes to any social media (Facebook, etc), blogs or websites without express written consent.  Unauthorized use of content and photos from My Healing Journey © 2014 is a violation of both the federal Digital Millennium Copyright Act (DMCA) and copyright law.”

Herbs that Can Heal ~

Herbs that Can Heal ~

Have an herb garden?? Not sure what to plant this year?? Check out this chart and plant these! Not only can we use them in our foods for flavor but to heal our bodies as well ~ God is so good to us… it’s time we got back to what He planned for us and live on what He has provided us instead of what the food companies / corporations dictate! …just a thought ♥

Whole Wheat Dinner Rolls

Whole Wheat Dinner Rolls

I am so excited to have found this recipe and info from Mel’s Kitchen Cafe!! They are AWESOME and easy!! Check them out for your Easter dinner! ♥

Fluffy Whole Wheat Dinner Rolls

As with all yeast doughs, I never use the flour amount called for in the recipe as a hard fast rule. Because humidity, temperature, altitude and a multitude of other factors can impact how much flour you need in your yeast doughs, I always judge when to quit adding flour by the texture and look and feel of the dough rather than how much flour I’ve added compared to the recipe.

Vital wheat gluten is basically wheat flour that has the wheat bran and starch removed – it’s low in carbs and super pumped up with protein. When added to yeast breads, particularly whole wheat breads, it helps develop the natural gluten in the wheat flour and provides a light fluffiness sometimes hard to achieve with whole wheat bread. It is very fine in texture and light brownish/yellowish in color and is easily found in the baking aisle of most grocery stores near the flour (I get mine from an organic mill near where I live so you may check your local availability for a source like that).

Finally, if you are new to using whole wheat, here is a series on the different types of wheat and another on grinding wheat. I almost always use hard white wheat berries for grinding because I like the texture and lightness of hard white wheat vs. hard red wheat.


1 1/2 cups warm water
3/4 tablespoon instant yeast (or 1 tablespoon active dry yeast)
2 tablespoons granulated sugar
2 tablespoons canola or vegetable oil
1 teaspoon salt
1/4 cup vital wheat gluten (see note)
3-4 cups whole wheat flour, give or take a little (see note)

In the bowl of a stand mixer or in a large bowl by hand, combine the warm water, yeast, sugar, oil, salt, gluten, and 2 cups of the flour. If you are using active dry yeast instead of instant yeast, let the yeast proof in the warm water and sugar for about 3-5 minutes until it is foamy and bubbly before adding the oil, salt, gluten and flour.
While mixing, gradually add the rest of the flour until the dough has pulled away from the sides of the bowl. Judge the dough by how it feels, not necessarily by the exact flour amount called for in the recipe (see a tutorial on working with yeast here). The dough should be soft and smooth but still slightly tacky to the touch.
Knead the dough in the stand mixer or by hand until it is very smooth and elastic, about 7 minutes in a stand mixer or 10-12 minutes by hand. As the dough is kneaded, it will continue to absorb some of the liquid and become less sticky so take care not to overflour at first as the texture will change as it kneads – and you can always add a bit of flour partway through if it seems overly sticky.
If kneading by hand, try using a bit of oil or cooking spray on the counter to help prevent stickiness instead of flour – that way the dough doesn’t get overfloured. Lightly spray a large bowl with cooking spray and place the dough in the bowl. Cover the bowl with lightly greased plastic wrap. Let the dough rise until it has doubled, 1-2 hours.
Lightly punch down the dough and turn it out onto a lightly greased countertop. Divide the dough into 12 equal pieces and form the dough into round balls (a video tip on shaping the dough into rolls here).
Place the rolls on a lightly greased or silpat-lined baking sheet about an inch or two apart. Cover the rolls with lightly greased plastic wrap. Let the plastic wrap gently hang over the sides of the pan to fully cover the rolls but not press them down. Let the rolls rise until doubled, about 45 minutes.
Preheat the oven to 400 degrees. Bake for 12-14 minutes until lightly browned and cooked through.