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Wellness by Savannah Shae
Welcome! As an integrative and functional nutrition graduate student and CNS (Certified Nutrition Specialist) Candidate, I share wellness resources to empower you with information to not only help you, but for you to help your family and loved ones. Feel free to browse my recipes and read my blog posts!
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Paleo Brownie Skillet in mini pumpkin Dutch ovens!!
Click here to watch the video. These cute little pumpkin Dutch ovens are the Pioneer Woman’s Stoneware 2 Cup Pumpkin Cocotte with Lid....

Savannah Shae
Oct 91 min read


Paleo Chocolate Chip Cookie Skillet
Click here to watch the video. Ingredients: -1 egg or 1 flax egg (1 T. ground flaxseed + 2 1/2 T. water) -2/3 cups maple sugar (packed)...

Savannah Shae
Oct 91 min read


Pumpkin Spice Marshmallows!!! 🎃🎃
Click here to watch the video. These are so yummy! They don’t have an empowering pumpkin flavor, and are perfect in hot chocolate!...

Savannah Shae
Oct 92 min read


Paleo Focaccia
Click here to watch the video. I don’t always have the time to do extra fun things like this in the kitchen, but when I do… It’s so...

Savannah Shae
Oct 91 min read


Honey & Maple Syrup Sweetened Homemade Marshmallows
Click here to watch the video. These are so fun and you can make them as big or as small as you want! Of course, they don’t taste the...

Savannah Shae
Oct 92 min read


Fairy Garden Moist Paleo Blueberry Cake
Click here to watch the video. This blueberry cake is so moist and yummy! It has a pink “buttercream” white chocolate frosting that...

Savannah Shae
Sep 62 min read


Holiday Cranberry Mocktail
4 parts 100% pure cranberry juice 3 parts Zevia Ginger Ale 1 part freshly squeezed orange juice Juice from a slice of lime Mix! Serve...

Savannah Shae
Feb 231 min read


“Caramel” Apple Slices
Here is how you make them: Slice a couple apples Melt some chocolate Make the caramel. Mix together: 2 T. maple syrup, 2 T. raw...

Savannah Shae
Feb 231 min read


Grain-Free Halloween Focaccia:
Focaccia Ingredients: -1/3 cup warm water (temperature as if you were giving a baby a bath. Too hot will kill the yeast) -1 1/2 t. yeast...

Savannah Shae
Oct 6, 20242 min read


Chocolate Chip Pumpkin Pancakes
1 cup almond milk, coconut milk, or water 1/2 cup 100% canned pumpkin 2 eggs 2 tablespoons honey 2 tablespoons avocado oil 2 teaspoons...

Savannah Shae
Sep 18, 20241 min read


Strawberry Mudslide Milkshake
Milkshake Ingredients -2 cups frozen strawberries (local strawberries from a farmer tastes the best) -2, 5 oz cartons of vanilla coconut...

Savannah Shae
Aug 6, 20241 min read


Gooey Mini Brownie Bites with Whipped Cream Frosting!!
Gluten-Free, Refined Sugar-Free, Dairy-Free, & Nut-Free Brownies: 1/2 cup chocolate chips (I use Hu Kitchen) 1/4 cup coconut oil 1/4 cup...

Savannah Shae
May 5, 20242 min read


Cream-Filled Whoopie Pies
Gluten-free, refined sugar-free, dairy-free, & paleo Cream-Filled Whoopie Pies Gluten-free, refined sugar-free, dairy-free, & paleo Makes...

Savannah Shae
Mar 23, 20242 min read


Homemade Salsa
-2 cans of no salt added diced tomatoes, drained -2 garlic cloves, peeled & minced -3/4 cup cilantro, stems trimmed off -2 cans of mild...

Savannah Shae
Mar 16, 20241 min read


Mixed Berry Smoothie Bowl
Mixed Berry Smoothie Bowl Smoothie bowls are such a fun way to be creative in the kitchen, and they are full of flavor, minerals,...

Savannah Shae
Mar 15, 20242 min read


Fudgey Brownie Caramel Pecan Bites
gluten-free, refined sugar-free, & dairy free Fudgey Brownie Caramel Pecan Bites Gluten-free, refined sugar-free, & dairy free (Makes...

Savannah Shae
Feb 15, 20242 min read


Paleo Triple Chocolate Moist Mousse Cake with Chocolate “Ganache”
Gluten-free, grain-free, dairy-free, oil-free, refined sugar-free, & nut free . Triple Chocolate Moist Mousse Cake with Chocolate “Ganache” This recipe makes a small 2-layer 6” cake! If you want a bigger 2-layer 9” cake, double the recipe. Cake Ingredients 1/3 cup unsweetened applesauce or avocado oil 3/4 cup pure maple syrup 1/4 cup coconut sugar or maple sugar 2 teaspoons vanilla 2 eggs * could try flax eggs if egg free 1/2 cup coconut milk (you can use the leftover milk f

Savannah Shae
Feb 11, 20243 min read


Artisan Valentine’s Bread (gluten-free, dairy-free, refined sugar-free)
*This is not a typical artisan bread recipe since it’s gluten-free and I add honey for sweetness & oil to soften the crust a tad....

Savannah Shae
Jan 29, 20242 min read


Blender Chocolate Cake Loaf with Chocolate Mousse
This delicious dairy-free, gluten-free, refined sugar-free, and oil-free chocolate cake loaf is made with blended oats instead of flour...

Savannah Shae
Jan 21, 20242 min read


Cinnamon Roll Bread with “Cream Cheese” Frosting
Gluten-Free, refined sugar-free, and dairy-free (optional) Cinnamon Roll Bread with “Cream Cheese” Frosting I like to measure out the...

Savannah Shae
Jan 18, 20242 min read
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![Why eat locally grown?
- You’re supporting local family farmers (number of farms are declining in USA)
- You know exactly where your food comes from
- It connects you to your roots and community
- Produce is picked while it’s ripe which has the most nutrients, vs picked before it’s ripe like most grocery stores do so they can ship it & shelf it. Within 24 hours of being picked, produce has more nutrients.
- No transportation
- Animals are usually grown without all the extra yuck like added hormones or antibiotics! You can also find farms that only do free-range, pasture raised, & grass-fed!
- You’re eating produce in season
- It tastes better & is full of flavor!
- Local food supports local economy
- Helps the environment
- Many times is more affordable
- Grass-fed beef has more nutrients than conventional grain-fed
References:
Economic Research Service. (2019, April 24). [Decline in the number of U.S. farms]. U.S. Department of Agriculture. https://www.ers.usda.gov/data-products/chart-gallery/gallery/chart-detail/?chartId=58268
Foodwise. (n.d.). 10 reasons to support farmers markets. https://foodwise.org/support/10-reasons-to-support-farmers-markets/
Virtua Health. (2023, April 17). Is eating locally grown food healthier for you? https://www.virtua.org/articles/is-eating-locally-grown-food-healthier-for-you
Michigan State University Extension. (2017, October 2). 7 benefits of eating local foods. https://www.canr.msu.edu/news/7_benefits_of_eating_local_foods
Spring Power & Gas. (2021, May 14). 5 benefits of buying your meat locally. https://springpowerandgas.us/blog/5-benefits-of-buying-your-meat-locally/
Understanding Ag. (2020, June 8). Nutritional comparisons between grass-fed beef and conventional grain-fed beef. https://understandingag.com/nutritional-comparisons-between-grass-fed-beef-and-conventional-grain-fed-beef/#:~:text=Research%20results%20show%20that%20grass,compared%20to%20grain%2Dfed%20beef
#Local #LocalFood #SupportFarms #SupportFarmers #Wellness #nutritionist #HolisticNutrition #Holistic #HolisticLifestyle #HolisticHealthCoach #WellnessCoach #Lupus #LupusNephritis #grassfedbeef #lupuswarrior #lupusnephritiswarrior](https://scontent-iad3-1.cdninstagram.com/v/t51.71878-15/502680090_1114402040722030_4578525567942516834_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=107&ccb=1-7&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=hIsf9O_MhIUQ7kNvwFQTBzZ&_nc_oc=AdnM8Y-24WaFNHapICqrjZGa-e2ZHZ4Y6MCD7OG2fhb5j499k65YGHg2n16sGOMhiwQ&_nc_zt=23&_nc_ht=scontent-iad3-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=_fppflQUkLn_UiQDQ7mfog&oh=00_AfeNJRfPcg6Cg_06-SQpjKGxa8OIpS2AYuaepe0MQpqcuQ&oe=6900CAF5)











