Friday, November 7, 2014

Curried Cauliflower soup

Hello -

I know that when the leaves start to turn and the temps start dropping my body wants warm, steamy, comforting food!
But since I have gotten more health conscious I have had to learn to cook differently.

Being prodomnently plant based I have gotten a lot more creative and have started eating foods I never would have 3 yrs ago!

Today I have a delicious, comforting hearty soup to share with you!


The one thing I have realized about cauliflower is that it pretty much takes on the flavor of what you are cooking with it. It breaks down easy and gets creamy and delicious. I'm actually quit obsessed with it and have 2 heads of it in my fridge right this very minute!

Curried Cauliflower Soup
2 tsp coconut oil
2 heads cauliflower prepped into flowerettes 
1 onion chopped
1 shallot chopped
3 carrots chopped
3 celery stalks chopped
1 celeric root (optional) 
2 lrg cloves garlic minced 
2 tsp tumeric 
1/2 tsp ginger
2 tsp cumin
1 tsp smoked paprika (reg is fine)
1 1/2 tsp coriander
1/4-1/2 tsp cayenne (I like spice)  
1 1/2 tsp powered yellow mustard
1/2-3/4 tsp sea salt
1/4-1/2 tsp black pepper
2 TBLS bettervthb bullion chx broth *use veggie stock to make completely vegan
9 cups water
1/2 can Thai coconut milk 

Sautee in coconut oil onions,carrots,celery,shallots until tender 

add in cauliflower and garlic continue sauteeing for another couple mins. 

Add in spices and mix around once they become fragrant add in your water and chx bullion 

Simmer on med-low heat 25-30 mins 

At this point I use a slotted spoon and I take out about 1/3-1/2 of the cauliflower being careful to only get the cauliflower i add the other veggies back into the soup 
Then set cauliflower aside 

Using an immersion blender (you can use a reg blender but its time consuming abd a pain but if you do take the top "cork" out if the lid and place a hand towel iver the whole in the lid, the soup will be hot and the heat needs to escape BE CAREFUL!!! 

Using your immersion blender blend soup until everything is blended and creamy add back in the reserved cauliflower and 1/2 a can of coconut milk 

Serve with dumplings, pitas or naan

I hope you enjoy this healthy comforting soup as much as I do 
Talk to you again soon 
Sherice xo


Sunday, October 19, 2014

Roasted Cheesy BBQ Cauliflower

Hello Hello - 

We met again! It's been far to long and I apologize for that! Hopefully the recipe I have for you today will make up for it! 

I've recently come to love Cauliflower and so I wanted to share my quick easy recipe with you...

Cheesy BBQ Cauliflower 

Wash and core your head of cauliflower, break apart. You don't want the flowerettes to small or they will roast away to nothingland. 

Then in a nice large bowl add cauliflower and .... 

A generous drizzle of coconut or extra virgin olive oil
About 10 turns of African smoke spice seasonings, you can get it at trader joes. If you don't have access to trader joes you can easily use curry or whatever spices you like! 
About 1/4- 1/3 cup nutritional yeast 
And a sprinkle of sea salt
Mix to coat cauliflower 

Spread on a parchment lined baking sheet and bake at about 350 for 30-45 mins turning every so often!  

When done they should be soft and golden brown...

There is not right or wrong way of making this recipe. Sometimes the best things are just thrown together. I like to add a bit if Red pepper flakes also to add a little kick!! Hiyaaaa!!!  
Let me know how you like this recipe or if you changed it up! 
Have a beautiful Sunday! 

Sunday, August 31, 2014

Healthy Sunflower Butter cups!

Hello Lovelies!

One of my favorite candies is Reese Peanut Butter Cups.. especially the little itty bitty mini ones they have now....

BUT I don't like the nasty preservatives and chemicals that are in them.. AND I have a new found addiction to Sunflower butter..

.................................on toast, rice cakes, pancakes, a spoon, even my finger!!.................................

I saw this recipe but I switched it up a little by also doing some with Sunflower butter.. this one is my favorite.

I did however not read the directions completely and I missed a step. Apparently I was supposed to add some sunflower butter/PB2 into my shakeo to help it set.. WHOOPS!!

But sometimes the best things are created by a WHOOPS!! ya feel me?!

This recipe made about 4 mini cups of ea flavor

This is what you'll need

This is how I made them

4 tsp unrefined coconut oil, melted
4 Tbsp Sunflower butter or choc PB2
4 tsp  Chocolate Shakeology
4 Tbsp. water

1. Combine Coconut oil and sunflower butter or PB2 in a small bowl; mix well. Set aside.
2. Combine Shakeology and water in a small bowl; mix until it has a pudding-like consistency. Set aside.
3. I used a mini muffin tin and with mini cupcake papers
4. Freeze for 30 minutes, or until firm.

The interesting thing was when I made the sunflower butter ones.. the shakeo didn't spread out on the top like it did with the PB2 ones.. Little did I know, at the time that the shakeo had oozed down into the sunflower butter.. creating a yummy liquid chocolatey center.

If you try these let me know how you like them!

Sherice xoxo

Saturday, August 2, 2014


I have something VERY important that I wanted to touch on.  


Most Fear lives within US.. in our minds.. it's that little voice that rears it's head when you think you can't do it.. 
WHY? what will happen if I you can't do something the first time? or you don't get the job the first time, or you ask out that boy or girl you've been crushing on.. WHAT WILL HAPPEN? 
Disappointment, frustration? YES... But  you WON'T fall down dead will you? NO
When we are faced with fears the normal person quits.. they listen to the nasty voice telling them they CAN'T!! 
CHANGE your THINKING,  CHANGE your REALITY!!! Instead of I can't, I could never, I wish.. SAY I can, I will, and I am!!!  
Once you start telling yourself these things... Your fears won't be so big anymore and when defeat comes you can say "I'll do better next time" 


I hope that I have encouraged some of you to take those first steps to BUST THROUGH fear and LIVE THE LIFE YOU IMAGINED!!!

 Sherice OX

Friday, July 25, 2014

Detoxing from the EARTH?!? Say WHAT?


I have a something really awesome to share with you!!

Have you heard of the wonderful benefits of Bentonite Clay??

What is Bentonite Clay you ask?!

Bentonite Clay is composed of aged volcanic ash. The name comes from the largest known deposit of Bentonite Clay located in Fort Benton, Wyoming.

WHAT does Bentonite Clay do?   
is a unique clay due to its ability to produce an “electrical charge” when hydrated. Upon contact with fluid, its electrical components change, giving it the ability to absorb toxins. Bentonite is known for its ability to absorb and remove toxins, heavy metals, impurities, and chemicals.

 WHAT Toxic Chemicals is YOUR body absorbing?!?

Bentonite clay is a swelling clay. When it becomes mixed with water it rapidly swells open like a highly porous sponge. From here the toxins are drawn into the sponge through electrical attraction and once there, they are bound.”
Bentonite clay carries a strong negative charge which bonds to the positive charge in many toxins. When it comes in contact with a toxin, chemical, or heavy metal, the clay will absorb the toxin and release it’s minerals for the body to use. Bentonite also helps get oxygen to cells as it pulls excess hydrogen and allows the cells to replace it with oxygen instead. Bentonite clay is a common ingredient in detox and cleansing products. It has an alkalizing effect on the body and when taken correctly, it can help balance gut bacteria.

Some of the things that Bentonite clay can help ~ 
  • Digestive disturbances like acid reflux, constipation, bloating, gas, etc. (Kaolin clay was common ingredient in medicines like Maalox and Rolaids for years)
  • Helping with skin and allergy issues
  • To help provide minerals for the body
  • To help speed recovery from vomiting and diarrhea
  • Detoxification
  • In oral health preperations
  • Externally for all types of skin problems and to speed healing
 Bentonite clay can be taken internally or used externally..
 IMPORTANT NOTES: Do not let healing clays like Bentonite come in to contact with anything metal, is this will reduce the effectiveness. I mix with water in a glass jar with a plastic lid by shaking well or using a plastic whisk. If you take it internally, do not take within an hour of food for best results and do not take within 2 hours of medications or supplements as it might reduce their effectiveness. Check with your doctor before using if you have any medical condition.

mouth rinse
drink for morning sickness
internal cleansing
on the skin for blemishes and bites
on skin for bites, burn, cuts, stings
face mask for blemishes and clear skin
detox bath
baby powder

Here are a few more things to use Bentonite clay for...

DO you use this amazing healing clay? Have you ever used it?

 Leave me a comment and let me know!
Sherice OX

 Info sources:

Sunday, July 20, 2014

Reasonably priced workout gear!

Hey Peeps ~

Today I was talking with a friend of mine and we of course started talking about fitness and workouts..
I was telling her a few pcs of equipment she could get for a reasonable price from her local Fred Meyers, amazon or walmart!

She said "you should do a post about this".. DING.. light bulb moment! BLOG POST!!!

So, I'm giving you guys a list of 10 things that you can buy for under $30 that can help with your fitness!

1. Pull up bar.. I got mine at walmart for 9.99 this is awesome if you have any back issues.. it's great to hang and decompress your back.. I like to use mine also for not just pullups but for hanging leg raises 

2. Resistance bands I got a 3 pack w/ light, med, heavy resistance at Fred Meyer but these will do the trick

3. Stability Ball ~ make sure that you get the right size for you.. the average is 65 cm I believe..
 4. Resistance bands with handles ~ This is a super nice set for under $15 bucks
5. Jump rope ~ I LOVE to skip rope.. it's a favorite cardio warm up, workout, and end of set burner! I REALLY want this one!! AND BTW.. she is AWESOME and super funny and sarcastic.. right up my alley!!

6. Medicine balls ~ I LOVE these.. my favorite exercise using a medicine ball are these! You can find these pretty much anywhere like Big 5 sporting goods or online. Medicine balls come either like the picture in a set or you can buy them in single at what lbs suits your needs
7. Kettle bells ~ I like this one.
8. Agility Ladder ~ I want one of these
9. Any kind of ball.. soccer, basketball, volleyball, tennis, softball, baseball.. all GREAT ways to get moving for cheap!
10. Gymboss Interval Timer.. I LOVE this little pc of equipment! It does a lot for NOT a lot of money and it's a great addition to your workout arsenal!

There you have it!! 10 pcs of equipment to get your sweat and breath flowing! :) What's your favorite pc of equipment and what is your favorite exercise to do with it?

Later ~

Sunday, July 13, 2014

Carb Cycling

Hey ~

How has your summer been so far? I hope all is well.

I'm starting something new this week.. Carb Cycling. Do you know it?

I really like Chris Powell and love his show Extreme Weightloss. Chris and his wife, Heidi are the power house couple that helps morbidly obese people get their lives back with his 1 year transformation!

Chris has 2 books out. Both are on Carb cycling. I have the second book. that is similar to the first but has more options.

I do feel it will be trying at times considering that I try keep my diet mostly plant based!

But I'm sure that I can work it out. So basically you alternated days between low carb and high carb days. some go by the days your doing hard workouts to be high carb and cardio or non work out days to be low carb days.

The concept behind this is that high carb stokes our furnace aka metabolism. once revved then on the low carb day our bodies dip into our fat storage and burn it for fuel. You may feel tired in the afternoon but that is why you make the low carb day the rest/active rest or cardio workout day!

This is what he does with his clients. This meal plan and working out will get you to your goals fast. and it's healthy!!!

I will keep you posted. 
Here is some info on carb cycling

Get your sweat on!

Sunday, March 16, 2014

Mock Tuna salad


Last weekend got away from me so I do apologize for not posting Sunday.

BUT... Today I have a delicious protein packed plant based sandwich recipe.

I used to hate Chickpeas.. also know as Garbonzo beans..  But once you start to eat clean foods you will be surprised at how many things you like that you thought you didn't.. at least this is what I found happened to me.

There is 2.4 grams protein, 8 grams carbs and 46 calories in 1 Tbls of chickpeas

Some Health benefits of Chickpeas.
  • Fiber Advantage and Weight Loss: Like other beans, Chickpeas, are rich in both soluble and insoluble dietary fiber. Soluble fiber forms a gel-like substance in the digestive tract that snares bile (which contains cholesterol) and ferries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders.
  • Protein for Vegetarians: Chickpeas are a good source of protein. Combined with a whole grain such as whole-wheat protein, they provide amount of protein comparable to that of meat or dairy foods without the high calories or saturated fats.
  • Manganese for Energy Production: Garbanzos are an excellent source of the trace mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses. Just one cup of garbanzo beans supplies 84.5% of the daily value for this mineral.
  • Iron Boost: Garbanzos can boost your energy because of their high iron content. This is particularly important for menstruating women, pregnant or lactating women and growing children. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is part of key enzyme systems for energy production and metabolism.
  • Stabilizing Blood Sugar and Low Glycemic Index (GI): Soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, beans like garbanzos can help you balance blood sugar levels while providing steady, slow-burning energy. They have low GI value of 28 – 32 means the carbohydrate in them is broken down and digested slowly. This is helpful for weight loss as it controls appetite.
  • Heart Healthy: Regular intake of Chickpeas can lower LDL (bad) and total cholesterol. Garbanzos contain the significant amounts of folate and magnesium. Folate lowers the levels of the amino acid, homocysteine and strengthens the blood vessels. Studies have found chickpeas lower the risk of heart attack
  • For Women: Garbanzo contain phytochemicals called saponins, which can act as antioxidants. It could lower the risk of breast cancer, protect against osteoporosis and minimizes hot flushes in post-menopausal women.
  • Weight Loss: Due to high fiber content and low GI, chickpeas are excellent for weight loss diets. Salad with chickpeas are tasty and can keep you full longer, controlling the appetite.
  • info  source


Mock Tuna salad

This recipe is so easy.. I really don't have any measurements because I eyeballed everything..

about 1/3 -1/2 cup Soy Free Vegenaise,  I just used a small spoon and it was about 4-5 spoons
can Organic Chickpeas rinsed
juice from 1/2 a Lemon
1/3 cup Onion chopped, I used a red one
1/3 cup Celery chopped
a handful of Italian parsley chopped
1/2 tsp Garlic Powder
1 Tbls Dill Weed...
a squirt of Dijon Mustard, not pictured. It was an after thought once I was mixing..

First rinse and drain your chickpeas.. then I pulsed them in my food processor until desired consistency..

Looks like tuna huh..

then I added in all the other ingredients and mixed by hand..

I used Organic whole wheat bread and didn't use any spread on the bread itself.. you won't need any.. the only thing that would have made this even better, would have been a juice ripe red tomato!

I don't eat a lot of sandwiches but this really hit the spot.. and no fish breath :)

give it a try and add what ever seasoning you like. Next time I think I will make it with a spicy kick


Sunday, February 23, 2014

Vegan Pancakes! YUM

Hi There ~

I know I've been really sporadic about posting and I'm giving you my promise that I will be more consistent about my posts.. so I'm going to set a goal for myself of posting once a week.. every SUNDAY!!!

That should be VERY do able..

I have been meaning to post this recipe for quite some time. Here it is...


Dry Ingredients

2 cups oat flour
1/2 cup almond meal
1/2 cup oats
1 cup W.W. Pastry flour
4 Tbls baking powder
2 tsp sea salt
1 1/2 tsp cinnamon
4 Tbls Flax meal

add dry ingredients together.. I always put mine right into the container that I'm going to store it in.. put the lid on and shake it up to mix.. I always shake it before I make them too.

you can make this recipe Gluten Free. Just play around with the flours.. I didn't really like the coconut flour when I used that but chick pea flour might work well.. or you can just use all oat flour and almond flour. The Almond flour gives it a nice texture along with the oats...

For the wet ingredients you only need 3 things....

You want to mix the wet ingredients together in a bowl or cup before adding it to the dry ingredients.

For 1/2 cup dry mix ~
1/3 cup Water
1 capful Vanilla
1 1/2 Tbls Real Maple Syrup

For 1 cup dry mix ~ 
3/4 cup Water
1 1/2 tsp Vanilla
3 Tbls Real Maple Syrup

Add the wet (once mixed) into the dry....

you can also add fruit, nuts, seeds or pumpkin pie spice... I'm thinking 1/2 a mashed banana and some chopped walnuts would be good... Today I used Blueberries.. next time I think I will use a scoop of my Tropical Strawberry (which is vegan) Shakeology.. it's always fun to experiment in the kitchen!

As for topping.. I use a drizzle of Agave or Vanilla Coconut milk yogurt

These are delicious and HEALTHY!!!

Let me know if you try them and how you made them!

OX Sherice

Wednesday, January 29, 2014

Saying Good bye is never easy!

Saying good bye sucks!!

Today we said Goodbye to this guy!!
He's been my constant companion, friend, protector, and partner in crime for over 8 yrs.

Marley we love you buddy!

You'll always be my #1