Monthly Wrap-up January 2024

A new year for some new thoughts and ideas…
CREATE	17-Jan	Creamy Vegan Mac

MOVE	10-Jan	Shoulder Injury Prevention

SING	7-Jan	Show Up, Sing, Shine

Creamy Vegan Mac

Comfort food made healthy.
  • 1 box high protein pasta
  • 2-3 heads broccoli, chopped
  • 6 Tbsp vegan (or regular) butter
  • 6 Tbsp flour
  • 1 tsp paprika
  • 1 tsp pepper
  • 1 tsp mustard powder
  • 1 tsp garlic powder
  • 1 cup vegetable broth
  • 2 cups oat (or regular) milk
  • 1/2 cup nutritional yeast

Boil pasta according to package. Add broccoli for last 5 minutes. When finished, strain and reserve. Meanwhile, melt butter on medium heat. Add flour and spices; whisk briskly. Slowly pour in broth, whisking til thickened. Add milk in small batches, whisking to incorporate until smooth and creamy. Add yeast and mix well. Mix sauce with pasta and broccoli, stirring gently until combined. Season to taste! Creamy vegan comfort food!

Monthly Wrap-up December 2023

End the year with some tasty snacks and a good stretch!
CREATE	6-Dec	Macaroon Mania

MOVE	13-Dec	Stand Up and Stretch

SING	17-Dec	Gaining Momentum for 2024

Stand Up and Stretch!

Sitting too much stiffens the body. Take a break – stand up and stretch with me! It will take less than 5 minutes.

Macaroon Mania

Vegan delights with healthy nuts and no refined sugar.
  • 3/4 cup nuts (not peanuts)
  • 1 3/4 cups unsweetened, shredded coconut
  • 3/4 cup plus 2 Tbsp almond flour (for vanilla version)
  • 3/4 cup maple syrup
  • 1/3 cup coconut oil
  • 1 1/4 tsp vanilla
  • 1/2 tsp almond extract (for vanilla version)
  • 1/8 tsp sea salt

Process nuts into a coarse meal. Add coconut and process until consistent. Add all remaining ingredients and process until thick and creamy. Scoop by tablespoons onto dehydrator sheets and run overnight at 110F. What? No dehydrator?! Use cookie sheets and set oven on lowest setting for several hours until lightly crisped on the outside but still moist inside.

For Chocolate Ginger variation: Replace almond flour with same amount of cocoa powder. Replace almond extract with 1 Tbsp powdered ginger.

Monthly Wrap-up November 2023

Loved spending time with my brother, the Grinch. Plus, soaps are already selling out so place your order soon!
CREATE	14-Nov	Kale & Chickpea Salad

	22-Nov	2023 Holiday Soap Menu

		

MOVE	20-Nov	Five Ways to Stay Motivated

		

SING	28-Nov	My Brother is the Grinch

5 Easy Ways to Stay Motivated with Fitness

Simple suggestions to keep you motivated with your exercise, especially during the winter season.