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Wellness by Savannah Shae
Welcome! As an integrative and functional nutrition graduate student obtaining my master's degree, and a 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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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
Rich Double Dark Chocolate Brownie Berry Cake (GF, DF, & Refined Sugar-Free)
Cake Ingredients: 8 ounces semisweet chocolate chips (you can buy sugar-free, dairy-free, & gluten-free online) 1/2 cup coconut oil 1/2...
Savannah Shae
Dec 5, 20222 min read
3 ingredient PeanutButter Cups (GF & DF)
*Makes 24 small peanut butter cups Ingredients 1 bag (12 oz) of semi sweet chocolate chips (df & gf) 1 cup organic peanut butter 3 T....
Savannah Shae
Nov 29, 20221 min read
Chocolate Coconut Almond Fudge
1/2 c. raw coconut oil 2/3 c. raw almond butter 2/3 c. 100% pure maple syrup 1 T. vanilla extract A dash of sea salt or Himalayan salt...
Savannah Shae
Nov 21, 20221 min read
Fall Pomegranate Salad
🍐Spinach & Spring Mix 🍐Shredded Turkey 🍐Pomegranate (“seeds” inside) 🍐Sliced Pears 🍐Dried Cranberries 🍐Candied Pecans 🍐Feta Cheese...
Savannah Shae
Oct 7, 20221 min read
Fall Apple Candied-Pecan Salad Jar
Put the salad ingredients in the jar in this order: Blush Wine Vinaigrette Apple slices, tossed in lemon juice (to keep apples from...
Savannah Shae
Oct 3, 20221 min read
Chocolate Chip Pumpkin Bread (Crock-Pot or Oven)
⠀⠀ Ingredients 1 cup + 2 tablespoons of maple syrup 2 eggs 1 (15 oz) can of 100% pure pumpkin 1/4 cup unsweetened applesauce 1/4 cup...
Savannah Shae
Sep 15, 20222 min read
Cleaner Cornbread (GF)
These go perfect with my chili recipe! Ingredients 3 Tbsp Grass-fed salted organic butter or ghee, melted (can sub for more oil if...
Savannah Shae
Jul 23, 20221 min read
Easy Chili (GF & DF)
Ingredients 1 pound of ground beef 1/2 sweet onion, diced Minced garlic, to taste Salt and pepper, to taste 2 cans of pinto beans,...
Savannah Shae
Jul 20, 20221 min read
Taco Salad (DF & GF)
Ingredients 1 lb, organic lean ground beef Minced garlic, to taste Salt & pepper, to taste 1 bag of mixed shredded lettuce 1 can of...
Savannah Shae
Jul 17, 20221 min read
Basic Berry Açaí bowl
Ingredients 1 1/2 cup water or milk of choice A big handful of frozen mixed fruit 1 T. EGO Organic açaí powder, find it here 3 small...
Savannah Shae
May 11, 20221 min read
Clean Banana Bread
Moist banana bread made out of clean ingredients Ingredients 1/4 cup unsweetened applesauce 3/4 cup Maple syrup or honey 2 eggs 1 t....
Savannah Shae
Mar 15, 20221 min read
Savannah's Simple Fluffy Homemade Bread
Simple, fluffy, and soft homemade bread I've played with bread recipes my whole life, but I finally perfected it how I like it! Make sure...
Savannah Shae
Mar 7, 20222 min read
Ooey-Gooey Peanut Butter Chocolate Chip Cookies (GF, DF, & Refined Sugar-Free)
Dairy-Free and Gluten-Free Ooey Gooey Peanut Butter Cookies with Chocolate Chips Ingredients 1/2 cup organic creamy peanut-butter 3/4 cup...
Savannah Shae
Feb 27, 20221 min read
Clean Cinnamon Applesauce Muffins (GF & DF)
Dairy-Free and Gluten-Free Clean Applesauce muffins that aren't overly sweet Muffin Ingredients 2 cups gf oat flour (I grind gluten-free...
Savannah Shae
Feb 27, 20221 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-den2-1.cdninstagram.com/v/t51.71878-15/502680090_1114402040722030_4578525567942516834_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=107&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0xJUFMuYmVzdF9pbWFnZV91cmxnZW4uQzMifQ%3D%3D&_nc_ohc=kn-92mBRM9IQ7kNvwG8qdwK&_nc_oc=AdnosKLX4rId5cN182Bsr2t_ZrkOWyLO9NNA3MDSmqWRyCaRLPU-NjTEmSAZCXwxezY&_nc_zt=23&_nc_ht=scontent-den2-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=WD4hm4RW37yR4Gd81ZW9JQ&_nc_tpa=Q5bMBQF9c3ZE8DdyhWlxv8UlWlpGlXSuZfsW1IPR2n_hO98ss5X8T8qWVbf2Pc4HCC5kmPsorn4IwrQN&oh=00_AfxPSCwXbEvhYblcJ0vaSKxmMnotSzZ1aPYHaLoX44_3dg&oe=69BC7075)
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