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Wellness by Savannah Shae
As a certified holistic nutritionist and health and wellness coach with a bachelor's degree in family and human development, I share wellness resources to empower you and your family. Feel free to browse my recipes and read my blog posts!
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My Mom’s Hot Chocolate
Ingredients: -1 mug of warm water -1 serving of Earth Echo Foods Cacao Bliss Super Food Blend -2-3 drops of liquid stevia (Trader Joe's...
Savannah Shae
Jan 9, 20241 min read
Air Fryer Doughnuts!!
Gluten-Free, Refined Sugar-Free, & Dairy-Free (optional) Air Fryer Doughnuts Doughnut Ingredients: 1 cup unsweetened almond milk, warm as...
Savannah Shae
Jan 1, 20243 min read
Cinnamon Streusel Muffins with “Cream Cheese” Frosting Drizzle
Gluten-Free, Refined Sugar-Free, Dairy-Free (optional) These muffins are a fun treat to have once in a while! Since they're basically all...
Savannah Shae
Dec 18, 20232 min read
Moist Gingerbread “Cream Cheese” Loaf (Refined Sugar-Free, Gluten-Free, & Option for Dairy-Free!)
This moist gingerbread loaf is a fun holiday treat! The flavor is not overpowered with spices but instead is the perfect balance of...
Savannah Shae
Dec 6, 20232 min read
My Classic Pancakes
1 cup of almond milk 1 cup of gluten-free flour 2 eggs 2 T. Olive oil 2 t. baking powder 2 T. honey 1/2 t. Himalayan salt Blend together...
Savannah Shae
Nov 24, 20231 min read
Gooey Brown Butter Pumpkin Cookies with a Caramel Drizzle & Optional Pecan Topping
These delicious gooey cookies are also gluten-free and refined sugar-free. When you brown the butter, the stages should looks like this:...
Savannah Shae
Nov 17, 20233 min read
Fresh Spring Rolls with Peanut Dipping Sauce
Spring Roll Ingredients: 1 box of brown rice noodles, cooked 2-3 carrots, peeled & thinly sliced 1 red cabbage, shredded 1 lettuce,...
Savannah Shae
Sep 25, 20231 min read
Refreshing Sliced Almond Berry Salad
This is not a traditional recipe with measurements but a list of ingredients I used to throw the salad together. To make the salad, throw...
Savannah Shae
Sep 20, 20231 min read
Turkey Pesto Sandwich
This is not a traditional recipe How to make the Turkey Pesto Sandwich: -@baseculture bread buttered & toasted on a pan (can use ghee or...
Savannah Shae
Sep 2, 20231 min read
Clean Almond Caramel “Twix” Spin-Off Bars (dairy-free, gluten-free, & refined-sugar free)
These are a fun cleaner spin-off version of a “Twix” bar. The cookie base is softer instead of hard and dry. Keep the bars in the freezer...
Savannah Shae
Aug 13, 20232 min read
Fudgey Brownie Cookies (Gluten-Free & Refined Sugar-Free
These soft, gooey cookies are to die for!! They’re even better the next day!! Ingredients 1 cup grass-fed salted butter, ghee or vegan...
Savannah Shae
Jul 10, 20232 min read
3 Ingredient Peanut Butter Eggs (GF, DF & Refined-Sugar Free option)
Ingredients 1 (12 oz) bag of chocolate chips (Hu chocolate chips for a df, gf, & refined sugar free option) 1 cup organic peanut butter 3...
Savannah Shae
Apr 3, 20231 min read
Pesto Chicken Veggie Sandwich
This is not a traditional recipe where ingredients are measured out: Spinach, sautéed Mushrooms, sautéed 1/4 red onion, sliced & sautéed...
Savannah Shae
Apr 3, 20231 min read
Nutritious “Wendys” Shake
1 frozen banana 1/2 T. cacao powder (or cocoa) 1/2 t. vanilla extract 1 T. raw almond butter 1 serving of vegan chocolate protein powder...
Savannah Shae
Apr 3, 20231 min read
Chickpea Salad Sandwich
1/2 can chickpeas, drained & mashed with fork 2 t. Dijon mustard 2 T. Organic roasted garlic tahini Lemon juice, from 1 lemon Drizzle of...
Savannah Shae
Apr 3, 20231 min read
Chickpea Greek Wrap
This is not a traditional recipe: Wrap all these yummy ingredients in a gluten-free tortilla: Half avocado Red onion Tomato Cucumber...
Savannah Shae
Apr 3, 20231 min read
Gooey Chocolate Zucchini Muffins (GF, DF, & Refined Sugar Free)
Ingredients 1 3/4 c. gluten-free oats 3 1/2 t. baking powder 1/4 c. unsweetened Cocoa powder 1/2 t. Himalayan salt 1 t. pure vanilla...
Savannah Shae
Feb 21, 20231 min read
10-MINUTE WHITE BEAN CHICKEN SOUP (GF & DF)
1 rotisserie chicken, shredded 1 sweet onion, diced (or a half bag of frozen diced onions) 4 tsp minced garlic 2 cans Great Northern...
Savannah Shae
Feb 3, 20231 min read
LOADED VEGGIE CHICKPEA WRAP
This "recipe" is not exact measurements! Just throw these together: Sweet potatoes, diced & roasted Kale Wild Rice, cooked Chickpeas...
Savannah Shae
Jan 18, 20231 min read
BLUEBERRY POPPYSEED SALAD JAR
Put the ingredients in the jar in this order first starting with the dressing! Keep in the fridge for 2-3 days then when you’re ready to...
Savannah Shae
Jan 18, 20231 min read
Blog
![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-sea1-1.cdninstagram.com/v/t51.29350-15/447934214_427199246782843_3183814643275622900_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=110&ccb=1-7&_nc_sid=18de74&_nc_ohc=AwEwv4XORBgQ7kNvwGPDr4R&_nc_oc=AdlLEGhMqltDk7_VchkNRDjNHL_N8r1LWBlb3IUTBTiSAJn9CUNZzDh5meitK9cakso&_nc_zt=23&_nc_ht=scontent-sea1-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=ARWor-VICFy5XrdxRJaxJQ&oh=00_AfNjWDzZqTNwikVHybg65dr6aQTjTg7UHry9at5wCpqiww&oe=68583BFE)
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