Reduce Sugar Cravings, Try Yakon Syrup Tea Biscuits

As someone from New England, when I think seasonal change I think baking.

I grew up making all kind of yummy cookies and cakes, and the smell of cinnamon to me = heaven. Fast forward 20 years. I am insulin resistant and avoid refined sugar and gluten. What’s a girl who loves her cookies and chai to do? Here is my current solution.

These are my Nourish biscuits made with Yakon syrup, coconut flour and almond flour. They are filling but still sweet and pastry like – making them perfect for tea time!

reduce sugar cravings


2.5 cups Almond Flour

1.5 cups Coconut Flour

1/2 cup Shredded Coconut 

1/2 cup Coconut Oil melted

1 tablespoon of vanilla extract

1/3 cup Yakon Syrup 

1/2 teaspoon baking soda

1 teaspoon Ceylon Cinnamon

Handful Cardamom Seeds crushed (optional)

A few squares of 85% or more Dark Chocolate (optional)

Prep Time: 10 minutes

Bake Time: 10 minutes

Makes: 25 Cookies


1) Mix dry ingredients together.

2) Mix wet ingredients together.

3) Mix both together. Using hands mash into a dough ball.

4) Create small balls the size of a melon baller. Place on parchment paper on baking sheet.

reduce sugar cravings

5) Bake in oven at 350 for 10 minutes. (half way through the baking can “smoosh” down balls with a fork)

6) Poor some melted chocolate over cookies once out of the oven

7) Enjoy with some gingery chai! It’s good to reduce sugar cravings!


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Berry Balancing Smoothie: Healing Hormone Imbalance

A while back I gave you 5 reasons to love coconut. In case you missed that post you can read it here.

As the weather warms up ( I am in NYC this week and it’s hot and humid!) here is a quick recipe you can use to get more coconut and tame hormone imbalance. Plus it’s a great way to start the day.

Berry Balancing Smoothie for fighting hormone imbalance

  • 1/2 cup organic frozen berries ( I use blackberries and raspberries).
  • 1/4 teaspoon Maca powder
  • 1 cup unsweetened coconut milk (I like to use 1/2 cup coconut milk, half cup coconut cream to make it extra rich and yummy. I like to use the a brand that is organic uses BPA free cans)
  • 1 scoop chocolate flavored protein powder. I like to use a brand that does not have whey or Soy  – but does not taste grainy and blends really smooth.
  • Handful of ice cubes

Throw into a strong blender like a Vitamix and enjoy! 

recipe for healing hormone imbalance

  • Berries are a low glycemic fruit, that won’t spike your blood sugar in the AM but they have a ton of antioxidants. Keeping you insulin levels low also helps with pcos and belly fat.
  • Maca contains adaptogen which is a great remedy for reproductive hormone imbalance (estrogen in women AND testosterone in men) and boosting energy levels. I like to use one that is gelatinized with clients – because there is less starch, making it easier to digest and absorb.
  • Coconut balances your endocrine system in addition to all the great benefits (healing hormone imbalance, making your skin glow).  It also is also a great way to stop curb sugar cravings naturally.
  • Protein balances blood sugar

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Crazy for Quinoa: Help PCOS And Belly Fat

pcos and belly fat

I didn’t want the week to pass without posting a quick something.

This month I am on a “detox” as an experiment. Nothing fancy…just no gluten, alcohol, dairy, or sugar.

I guess you could call it “Paleo” but I am more focused on the veggie and smoothies part and less the meat part. It is not that different from the way I usually eat except I have never tried going gluten free before.

As a woman with PCOS, I shouldn’t be eating gluten anyways. It’s an inflammatory and women with PCOS test higher in C-Reactive protein (an indication of inflammation in the body).

But I am active and I need my carbs! I also need good “substitutes” that are easy to carry around or I will turn to bread. (Note: Unless you are actually celiac most packaged gluten free stuff is much worse for your blood sugar than gluten!).

Us PCOS girls really need to work harder to avoid PCOS and belly fat.

Quinoa is by no means low carb, but it is gluten and grain free (for those who have digestive woes with grains). It also has a higher protein/carb ratio, making you feel more satiated and keeping blood sugar levels more stable. This helps with PCOS and belly fat.

If you are actually celiac you will need to look carefully at packages. Quinoa if often packaged on the same manufacturing line as gluten containing flour, so there is a difference between a “gluten free” label, and a “made with no gluten ingredients” label.

Here is my Quick and Easy Quinoa salad.

I think it’s perfect for this time of year as it’s getting cooler but is still feels warm out. You want something fresh and light but hearty and filling at the same time.

For 2 servings:
-1 cup cooked quinoa (any color or combo will do). You can cook in a rice cooker “set it and forget it”…or make it on the stovetop according to directions. Some folks would say use sprouted quinoa and soak it to make it healthier. Go for it if you have time..otherwise if you are eating quinoa that’s good enough for me.
-1 tablespoon olive oil
-Juice of 1 lime (great source of vitamin C)

-Handful chopped mint (great source of minerals like magnesium and calcium)

-Handful of fresh chopped parsley (amazing source of Vitamin C, K, and A)

-Handful fresh chopped cilantro (flushes heavy metals out of blood)

-Handful of grape or cherry tomatoes chopped in half

-1/4 – 1/2 chopped red onion to preference (reduces blood sugar)

-Pink salt (or regular if you prefer) and pepper to taste

Toss and eat. I trust that you will love it AND make it more than once. Notice how the “simple” things used to season the food are so great for your health. These are the little things we leave out when we don’t cook!:)

Tip: If are like me and make many servings at once, keep the onion separate. It will “pickle” in the lime juice and get pungent after a day or so.

The jury is still out – but I will say after a week of no gluten I feel amazing and am swimming in my clothes. Note: This could also be from the sudden lack of constant chocolate eating. Stay tuned … I see a lot more quinoa recipes in my (and your) future.

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Why Crave Sugar? Green Juice To Get Your Fix

why crave sugar Who doesn’t love starting the day with a green juice? 

Whether you are looking to fit more veggies into your day or are trying to eat a cleaner for a bit a green juice can be the perfect compliment to a healthy diet.

For many of us the issue is time.

Even with fancy juicers and planned pre-chopping, some mornings are just too rushed. Frankly I find the process really tiresome after a while.

Here is my go to alternative. It provides loads of pure Vitamin C, Magnesium, Calcium, Fiber (missing in pure juices and needed to keep you feeling satiated – why crave sugar?), full spectrum Vitamin B, and anti-inflammatory hormone balancing goodness.

Plus the acidity from the lemon helps to break up the oxalic acid in the spinach, making the nutrients more bioavailable. The coconut water makes you feel refreshed, curbs sugar cravings (why crave sugar?) , helps you stay hydrated and provides a touch of natural sugar to give you energy for your day. It will wake you up (and relax you at the same time..weird), boost your immune system, and get your digestive system “moving” in a way that is more gentle than coffee. All you need is 2 minutes and a blender (A Vitamix is great but not necessary).

  • 1 lemon chopped into quarters (seeds removed). Dont forget the peel! It has loads of calcium, potassium, fiber and bio-flavanoids ( anti-oxidants) 
  • 1-1.5 cups spinach (I just throw in bagged organic spinach – what could be easier?)
  • A “hunk” of ginger (to desired spiciness)
  • 3/4-1 cup of coconut water (to desired consistency)
  • A few springs of fresh mint

That’s it! Throw in a the Vitamix and blend till smooth. Ginger is such an amazing spice and can be used in so many ways. Here is some more info on the benefits of ginger.

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