Snack on this – eatKeenwa Krunch

When I saw eatKeenwa on Instagram @eatKeenwa, I knew I had to try them. The looked so yummy and wholesome.

I was able to get my hands on samples of Walnut Date Agave and Cinnamon Banana Strawberry. Thanks eat Keenwa!

Disclosure of material connection: provided me with this product to review. All opinions expressed here are completely my own.

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eatKeenwa is a great snack for on the go. It’s chewy, crunchy, and satisfying! A serving is 6 nuggets that fits in your hand. Even two servings (or two handfuls) is a reasonable sized snack to keep you going. You’ll want to chew these well to savor the flavor. My favorite is the Cinnamon Banana Strawberry with chunks of dried banana and dried strawberries. The Walnut Date Agave is really tasty too with the delicious taste of walnut complimented by the dates and quinoa.

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All varieties are non-GMO, gluten free, high fiber with 5grams per serving, low sodium, soy free and dairy free. It’s a winner in my book!

Check these out asap! You can find them at a variety of retail stores in the Northeast. Find out where exactly by going here:

Order directly from if you cannot find locally. I’m traveling in a few weeks and these will be in my snack bag.

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Get your hands on some of these today!

What is your favorite snack for on the go or to stash at your desk at the office?

Spinach and Zucchini Lasagna {Dairy Free, Gluten Free}

If you love lasagna, but don’t tolerate gluten or dairy very well, this is the recipe you will want to make asap.

Great tasting homemade lasagna you can feel great about feeding your family.

Spinach and Zucchini Lasagna {Dairy Free, Gluten Free}

Spinach and Zucchini Lasagna {Dairy Free, Gluten Free}


  • 2 T. olive oil
  • 1 t. sea salt
  • 1 t. oregano, dried
  • 16 ounces non-GMO tofu, extra firm (tofu from refrigerated section is best)
  • 2 small cloves garlic, peel and crushed
  • 1 T. nutritional yeast*
  • 10 ounces frozen spinach, thawed and excess liquid drained
  • 1 box No-Boil Lasagna noodles (Gluten-Free, if desired)
  • 1 medium zucchini
  • 1 – 16 oz jar pasta sauce


  1. Drain tofu by pressing down onto it with paper towels. Pat dry.
  2. Crumble tofu into bowl of a food processor or high-speed blender along with olive oil, sea salt, oregano, garlic and nutritional yeast. Process on high until smooth and ‘ricotta-like’.
  3. Add thawed and drained spinach to tofu mixture and blend thoroughly. Set aside.
  4. Shred zucchini (about 1 cup) and combine into bowl with pasta sauce.
  5. Preheat oven to 400 degrees. Pour ½ cup pasta sauce into the bottom of a 8 x 8 inch glass pan, enough to cover bottom of pan.
  6. Place one layer of lasagna noodles over sauce, do not overlap noodles.
  7. Pour ½ cup sauce over noodles, spread evenly.
  8. Dot ricotta mixture onto sauce covered noodles then spread an even layer.
  9. Repeat layers, starting with noodles, then sauce, and ricotta. Last layer should be noodles covered with sauce.
  10. Cover pan with foil, loosely enough so top layer of sauce does not touch the foil.
  11. Bake for 50 minutes or until noodles are soft.
  12. Remove from oven and let stand 15 minutes before serving.
  13. Save leftovers for lunch and serve with simple green salad. Tastes great the next day too!
  14. Serves: 4

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*Nutritional yeast is a great source of B-vitamins, often used by vegans because it contains B-12, a nutrient commonly lacking in their diet. Nutritional yeast also contains fiber, protein, selenium, and zinc. Nutritional yeast does not contain active yeast. It’s often used to boost the nutritional profile of healthy dishes and compliments the flavor of certain foods by adding a cheesy flavor. It can be found in the bulk section at Whole Foods.


Sweet Potato and Black Bean Pot Pie {Vegan, Gluten Free, Dairy Free}

Winter is here and we all want delicious and filling foods to warm our bellies. I am obsessed with sweet potatoes, more specifically garnett yams when I can get my hands on them.

Black beans are great paired with sweet potatoes and a cornmeal crust had to go on top. My first version had a regular pie crust on top, it was good, but I craved a cornmeal crust and there you have this version below.

I made this dish for, they feature my recipes and wellness articles on their blog spot called Vitablog at

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For the full recipe head to the Vitablog posting:

What is your favorite winter dish? Please share in the comments section below.



Grain Free Pumpkin Bars

I’ve been making pumpkin bars for a few years now, the original recipe is loaded with gluten so my husband was the only one in the house enjoying them. I decided to get sneaky and go grain free on this revamped recipe and the results are amazing. My husband even likes them, they don’t taste fake or weird, they are awesome!

Try these out today – incredible and are relatively healthy too. Yay Smile

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Dry Ingredients:

2 cups Bob’s Red Mill Garbanzo and Fava Bean flour

1 T. pumpkin-pie spice

1 tsp. baking soda

1/2 tsp. sea salt

Wet Ingredients:

2 T. ground flaxseed mixed with 2 T. water, set aside for 5 minutes

1/2 cup organic coconut oil

1/2 cup unsweetened applesauce

3/4 cup sugar (organic cane sugar, sucanat, or turbinado)

1 large organic egg

2 tsp. vanilla extract

1 cup canned pumpkin puree

1 cup mini semi-sweet chocolate chips (I use Enjoy Life dairy free chocolate chips)


1. Preheat oven to 350.

2. Grease 9 x 13 inch baking pan with coconut oil.

3. In a medium bowl, whisk together flour, pie spice, baking soda, salt.

4. In a small bowl, mix together ground flaxseed and water; set aside for 5 minutes to gel.

5. In a separate bowl, mix together whisked egg, coconut oil, applesauce, vanilla, and sugar until smooth.

6. Beat in flax with water until combined.

7. Mix in pumpkin puree.

8. Fold into dry ingredients until just combined.

9. Fold in chocolate chips.

10. Spread batter evenly in prepared pan.

11. Bake until edges begin to pull away from sides of pan and a knife inserted in center comes out clean, 35 – 40 minutes.

12. Let cool completely in pan.

13. Cut into 12 or 16 squares.

These are great to individually wrap and throw in the freezer.

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Do you have any recipes you made grain free or gluten free that taste awesome?

Please share in the comments below, I’d love to hear from you!



The Link Between Dairy Products and Prostate Health

I’m very excited today to share with you a special guest post from a highly reputable website created by Dr. Joseph Mercola. He is board-certified in family medicine and practices traditional and natural medicine. My guest blogger today is Adrienne who write for

There is reason to believe that consuming pasteurized dairy products can promote poor prostate health. In an analysis conducted by researchers from the University of Hawaii, they discovered that consumption of low-fat or non-fat milk increased the risk of the formation of tumors. The same results were seen with whole milk.

There are other studies also pinpoint the relation between prostate health and certain dairy products. For example, a 10-year study involving 21,000 male doctors – who consumed at least 2.5 servings of dairy food daily – found that they had a higher risk of contracting prostate-related problems than doctors who ate less than half a serving.

Theories on the Link of Pasteurized Milk to Poor Prostate Health

One theory states that high levels of calcium impairs the enzyme responsible for converting vitamin D to its active form (1,25 dihydroxyvitamin D). Vitamin D contributes to many of your body functions, including your immune function.

Many commercial or pasteurized milk brands contain dangerous synthetic growth hormones. Recombinant bovine growth hormone (rBGH) is one of the largest-selling dairy animal drug in the United States. It mimics natural bovine somatotropin (BST), a hormone produced in the pituitary glands of cows. rBGH is used to stimulate milk production in cows.

RBGH-filled milk contains high levels of insulin-like growth factor-1 (IGF-1). Increased levels of IGF-1 in adults can contribute to chronic diseases.

The Difference Between Pasteurized Milk and Raw Milk

Pasteurization is a heating process that’s used to sterilize dairy products. While it is successful in eliminating harmful bacteria and pathogens, it also neutralizes the beneficial organisms and enzymes in the food.

Pasteurization alters the physical structure of proteins (like casein) in the milk. It changes the shape of amino acids in milk into a foreign protein that your body is not able to break down. The process can also make calcium in the dairy product insoluble.

In 2007, a study cited 25 other studies connecting the increased rates of disease to the consumption of pasteurized milk due to a growth factor called betacellulin found in the whey fraction of milk. This growth factor stimulates the growth of cancerous cells throughout your body.

On the other hand, the nutrients of raw milk are intact. Raw milk also has the beneficial nutrient conjugated linoleic acid (CLA), which helps suppress betacellulin.

How to Support a Healthy Prostate

Regardless of what your age is, it is important to prioritize your prostate health. Certain lifestyle choices can contribute to an unhealthy prostate and raise your risk of health conditions.

There are simple and natural ways to protect your prostate and keep your risk for disease low. These are:

  • Increasing your consumption of high-quality, animal-based omega-3 fats
  • Exercising regularly
  • Modifying your diet by removing processed foods
  • Avoiding pasteurized dairy products and switching to organic raw dairy products
  • Eating more organic whole foods
  • Getting enough sleep

Research also shows that stress can affect your prostate and tumor growth. Being exposed to a trauma or conflict can make you prone to prostate-related problems. The more intense the conflict is or the longer it lasts, the faster a tumor develops.

If you have any emotional baggage, it is best to address it right away. Try using meditation, yoga, or journaling – to help you release tension.

About the Author

Adrienne is a writer for She recently completed a series of articles on prostate health supplements like saw palmetto and vitamin D. At present, she is researching how multivitamin benefits one’s overall health.

Thanks again Adrienne for this informative article!

Now I want to hear from you. Do you consume dairy regularly or limit it for health purposes?