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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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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
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
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
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
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
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
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
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
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
Clean Chocolate Chunk Banana Bread (GF, DF)
Soft & Moist Gluten-Free, Dairy-Free Banana Bread with Chocolate Chunks on top Clean Chocolate Chunk Banana Bread (GF) Ingredients 1/4...
Savannah Shae
Feb 16, 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-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_MhIUQ7kNvwHvGcr_&_nc_oc=Adl5xKPloC3U9TKzk_2_F2C_cRzMEHeOdaiD5LqD4QOlu2syqoN7o3dgCrjoxu77h_o&_nc_zt=23&_nc_ht=scontent-iad3-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=xwhm1-NpBdPYmv_XWySyxA&oh=00_AfeQOw3nzOZVjchCbrW1w3vapN_8OodpvYCnkHU1kmhefQ&oe=690173B5)
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