Tag Archives: Healthy

Veggie Cheese Sauce for just about anything


If you want an amazing cheese sauce that you can put on anything that is healthy, gluten and dairy free? This sauce is the bomb. I made 2 versions, 1 spicy and 1 not for my daughter.  I put together a healthy macaroni, broccoli and cheese for her the other night with this sauce and she said it was the best she ever had.  I also made a broccoli rice cheese casserole using this sauce.  I put it on my potatoes, veggies and just about anything.  You can’t beat this sauce.

You can check out out his YouTube channel below. He is a nut but eats and cooks like me, WFPBD (Whole Foods Plant Based Diet)

Well Your World Cheese Sauce

Sauce #1
Sauté in veggie stock:
1 onion (yellow or sweet), 1 T minced garlic

In a bowl, whisk together:
1 T mellow white miso (optional)
1/3 c nutritional yeast
1/2 tsp turmeric
1 tsp paprika (sweet or smoked)
1/2 tsp black pepper
1/2 tsp cumin
1 tsp crushed red pepper
1/2 c veggie stock

Add mixture to pan, mix together until heated, then transfer to blender.
Add 1-2 Yukon gold potatoes. Blend well.


Sauce #2
Sauté in veggie stock:
1 onion, 1 red pepper, 1 T minced garlic

In a bowl, whisk together:
1 T mellow white miso (optional)
1/3 c nutrition yeast
1/2 tsp turmeric
1/2 tsp paprika (sweet or smoked)
1/2 tsp black pepper
1 tsp chili pepper
1 tsp Cayenne
1 tsp curry powder
3/4 c veggie stock

Add mixture to pan, mix together until heated, then transfer to blender.
Add 2 c steamed cauliflower and more broth. Blend well.



Great Green Northern Bean Dip


green dip

I have put together a recipe that we really love. Wanted to share with you. It’s good on chips and crackers as a dip and also as a topper to anything you would put sour cream on.

Great Green Northern Bean Dip

  • 1 14.5 ounce jar Marinated Artichokes (drained and rinsed)
  • 1 15 ounce can of Great Northern Beans (drained)
  • 2 Avocados cut up
  • Fresh Spinach about 1/2 cup or handful
  • 1/4 cup Cilantro
  • 1/2 cup Pico de Gallo (I used my homemade)
  • 2 tablespoons Pure Maple Syrup
  • Juice from 1 lemon
  • 1/2 teaspoon white pepper
  • 1/2 teaspoon cumin
  • 1/2 teaspoon salt (I use Pink Himalayan Salt)

Add all ingredients to a food processor and mix well. You can add more salt to your taste.  Come check out my Facebook page Healthy Hippie Katbirdgirl.

Nutty Grain Copycat Smoothie

Nutty Grain Copycat Smoothie

Ever have the Nutty Super Grain at your local smoothie store?  I have come up with my own gluten free, dairy free healthy version which turned out awesome.  I had to share my creation.  My husband is so in love with this and it sure saves us a whole lot of money.

1 cup sweetened almond milk (I love the Califia Farms brand)

1 frozen banana

1 tablespoon cacao (if you like dark chocolate, you could add a few dark chocolate chips as well)

1 to 2 tablespoons local pure honey

2 tablespoons gluten free brown rice protein powder

2 tablespoons any nut butter of your choice (I like using my homemade almond butter, my husband’s favorite is peanut butter)

1/4 cup fresh apple juice (I prefer Fuji apples)

2 tablespoons freshly ground flax seed

1 to 1 1/2 cups crushed ice

I add all ingredients except honey & ice in a Nutri-Bullet  and mix.
I then add the honey so it won’t stick to the side & the ice until it’s at the consistency of your liking.

I have added a pinch of Himalayan salt when using all natural nut butters that don’t have salt already added.



Nutty Natural Nutella & Ice Cream

Nutty Natural Nutella & Ice Cream


In 1977/78 I lived in Europe for a year with my family and was introduced to Nutella.  They used it as a spread on toast and sweet breads for breakfast.  article-2639203-1E36C97D00000578-96_634x847Oh my…..what a wonderful thing.  I only got to enjoy it for that one year  because we moved back to the states.  I remember the first time seeing it on the grocery store isle in the states and I couldn’t wait to tastenutella that delicious nutty chocolate spread again after so many years. Now, it’s one of my and my daughters favorite snacks.  Since my food choices have changed in the last year, Nutella is a big NO NO, which makes me very sad.   I decided to try to make my own Nutella and make it nutritious!!!  This was a challenge that I was determined to do so I could have my nutty snack again.  I searched the internet for great recipes and finally after experimenting, came up with one that I absolutely love and wanted to share with you.

After I made it a few nights ago, I realized that since I’m gluten free now, I didn’t have any bread at home to spread it on.  I had been wanting to try banana ice cream for ever and thought, what a great thing to put together, my homemade Nutella and banana ice cream.  OMG…..this will be my go to healthy snack for sure.  Here are both the recipes:

Nutty Natural Nutella:

img_03151 cup Hazelnuts (roasted on 250º for 15 minutes, until the skins start to come off)
1 1/2 Tablespoon Coconut Oil (measured melted)
3 Tablespoons Cacao Powder (you can also use organic cocoa powder)
1/8 Teaspoon Sea Salt
1/2 cup Canned Coconut Cream 
1/3 cups Organic Grade B Maple Syrup
1/2 Tablespoon Vanilla (I used my home made vanilla)
1 to 2 Tablespoons Local Honey (optional)

Add your hazelnuts to your food processor.  Process until you start to have a consistency like peanut butter.  You may have to scrape the sides down a few times.  While it’s mixing, add your Coconut Oil and mix well.  Stop to add your cacao powder, salt and canned coconut cream (you can use canned coconut milk as well, just make sure it’s full fat and put in the fridge over night)  and mix.  While it’s mixing pore in your maple syrup and vanilla.  Mix until it’s all mixed in and you have a smooth thick texture.  I added 1 to 2 tablespoons of honey at this point as an added sweetener and to help it not be as thick.  I wanted it to pore onto my ice cream.  You may want to keep it thicker to use as a spread.

Nutty Natural Nutella Ice Cream:

image2 Banana’s cut up frozen
4 Tablespoons Home made Nutty Natural Nutella (see above recipe)

Cut up 2 banana’s and place in a freezer bag and freeze for a few hours.  After frozen, add them to your food processor and blend until creamy.  You may have to scrape the sides down a few times.  Add your Nutella and mix until smooth.  (You can play with the amount depending on how chocolaty you want your ice cream) Put it into a container and put back in the freezer.  If you want soft serve consistency, only freeze for about 5 minutes.  If you want it like ice cream, freeze it longer.  I froze mine over night.  I pored the remaining home made Nutella on top but you could top it with your favorite item like carob chips, nuts, or berries.  Hope you enjoy as much as I did.


Yummy Homemade Almond Milk


11061289_10205398800467905_5333762529708264392_n10437782_10205398801147922_3277683237398868915_nI make my own almond milk as well.  Love the taste and so does my daughter!  That’s all she will use now in her cereal.

My dad gave me a recipe on how to make almond milk about a year ago.
I thought, that is way too much work for me and I just brushed it off and told myself I would try it some day.  (This is the normal Kathy procrastination!!!!)
Well, I finally decided to quit pushing it off like I do everything else and I made it.  It took me only about 10 minutes of work.  I thought, why have I not been doing this all along?
I hope you enjoy it as much we I do.

1 cup raw Almonds (soaked over night in spring water)
4 cups spring water
2 tbsps.. local honey
1 tsp. Vanilla Extract (I make my own – recipe coming)

Put almonds and water in a blender and blend for 1 min.  Pore over a Nut Milk Bag, cheese cloth or any kind of strainer.
51potxDKdkLPut milk back in blender, add your honey & vanilla Extract, blend for about 10 more seconds.

I put my strained milk in a glass jar in the fridge….usually last about 4 days

Save the pulp and make almond flour (recipe coming)


Skinny Chocolate Smoothie


I found a recipe for a Chocolate Peanut Butter Coffee Smoothie and wanted to try it with a twist.  Here is my recipe with out the coffee ( I don’t like cold coffee drinks).  I changed it a bit and boy is it good.  Taste like a chocolate shake!!!!  I told my husband and daughter the ingredients and they said I had really lost my mind.  Well I did it and proved them wrong, they all work wonderful together and have made a great smoothie for me to keep making.

1 cup unsweetened home made almond milk (recipe here)
1/4 tsp vanilla
1 tablespoon almond butter (or peanut butter)
1 tablespoon ground flax seed
1 tablespoon protein powder (I used – Gluten-Free Rice Protein Powder)
1 tablespoon honey (could use pitted dates or any sugar substitute)
1 tablespoon cacao (or cocoa)
light sprinkle of himalayan pink sea salt
1 tsp melted coconut oil
1/2 banana

Mix all ingredients above then add about 12 oz crushed ice slowly until you get it to the consistency you desire.  I used a NUTRiBULLET which has been a great purchase and not too expensive.

You could add coffee as well if you like Frappuccino’s!

I have my protein, omega-3, lignans, fiber, antioxidants, potassium, vitamins, good fats, natural sugar, immunity builder, and no dairy for my IBS trigger!!!

Skinny Chocolate Bars



I crave chocolate but don’t want all the sugar in a chocolate bar.  This is a wonderful healthy substitute.

1/4 cup cacao or cocoa
4 tablespoons (grinded*) coconut sugar (could use stevia/truvia/xylitol etc.)
1 scoop protein powder (helps make it more like milk chocolate with out dairy since I’m dairy free)Gluten-Free Rice Protein Powder
1/4 teaspoon sea salt
1 teaspoon vanilla extract (I used my homemade vanilla-recipe coming)
1/2 cup melted coconut oil
Mix all dry ingredients then add wet ingredients
I pored into a Reusable Silicone Baking Cups and added peanuts (you could leave out or substitute with almonds, cashews, etc.)

I put in freezer for 15 minutes, remove chocolate bars from the baking cups and store in a container either in the fridge or freezer.

*important to have your sugar very fine or I cooked mine a little to melt the sugar into the chocolate mixture.

Think I’m going to add peanut butter powder instead of protein powder next time and try that.

My Healthy Journey


health_is_a_journeyThis past spring, I finally was just so tired of my Irritable Bowel Syndrome I had been dealing with ever since I could remember, I got online and did research on what I could do about it.  All my doctor told me to do was drink lots of water, try not to get stressed, take some sort of fiber and watch my fried food and sweet intake.  He wanted to prescribe medication as well.  I don’t like taking medication much less Tylenol so that was out of the question.

I decided to try a detox from Dr. Oz that I found on his website that was supposed to help with ibsIBS symptoms.  I tried it and by the first week my IBS symptoms were gone.  I have kept doing research while doing the 10 day detox and changed my diet to remove any gluten, dairy and sugar after the detox.  I also added a probiotic to my diet, pill and natural (fermented food, kombucha, etc.).  I also removed all drinks other than water drinking as much as I could.  I was amazed on the complete change in my body and how good I felt and slept.

leaky-gut-diet-480x480I started digging more and more and wow, what I have found has been such a life changing experience.  This has not only encouraged me to continue in my knowledge in what we put in on our body effects us, it has given me a desire to tell others and encourage them as well.  I started a Facebook group with local friends and family to help and encourage each other.  I see that there are lots of people out there that want information on health for all kinds of reasons.  I decided to start a Facebook page to see if I can help and give encouragement to more people as I learn. Facebook Page

I have also made changes in my make up, lotion, shampoo, conditioner, soap, deodorant and cleaning products.  This is a slow process but has been very fulfilling knowing that I am allowing my body to slowly start healing and being what God intended it to be.

After a few years of research, I have completely changed to a Whole Food Plant Based way of eating now.  I decided to really dig in and take a course in nutrition and ended up on going through the T. Colin Campbell Center for Nutrition Studies through eCornell.  I finished the 3 courses on August 1, 2017 and have a certificate in Plant-Based Nutrition now! 🙂

I will be adding websites, notes, recipes, videos and what ever research I find to this blog and also on my Facebook page.  Come join me if you would like to walk with me through this new journey with me.

It’s Okay to Cry

It’s Okay to Cry

I cry when someone has hurt me with either words or actions, when I’m angry, when I’m sad or when I have compassion for someone that is struggling.  I also cry when I’m happy or joyful and not out of manipulation like some may think.  I’m not ashamed of my tears but some may think it’s a weakness or character flaw.  I believe crying is actually a strength, a release of feelings that are with in so you are able to move forward and past the hurt you are feeling.  My friend says it’s a cleansing of the soul.  If someone is there to comfort in the first tears shed, it makes the process of release quicker due to feeling loved and cared for.  Usually the lack of compassion and more undeserved harsh words make the tears continue to flow and increase. 

Audrey Nelson, Ph.D. states in her article “The Crying Game” in Psychology Today: Women are taught to be “highly expressive” that is, they can express all their emotions, especially by crying. Emotions are a female trademark, but men report having feelings just as often as women. They just don’t express them.

“If one member suffers, all suffer together; if one member is honored, all rejoice together”
1 Corinthians 12:26


“When Jesus saw her weeping, and the Jews who had come with her also weeping, he was deeply moved in his spirit and greatly troubled.”
John 11:33

“I cried to the LORD with my voice; with my voice to the LORD did I make my supplication. I poured out my complaint before him; I showed before him my trouble. When my spirit was overwhelmed within me, then you knew my path.  In the way wherein I walked have they privately laid a snare for me. I looked on my right hand, and beheld, but there was no man that would know me: refuge failed me; no man cared for my soul. I cried to you, O LORD: I said, You are my refuge and my portion in the land of the living. Attend to my cry; for I am brought very low: deliver me from my persecutors; for they are stronger than I. Bring my soul out of prison, that I may praise your name: the righteous shall compass me about; for you shall deal bountifully with me.”
Psalm 142:1-7

“As he approached Jerusalem and saw the city, he wept over it and said, “If you, even you, had only known on this day what would bring you peace—but now it is hidden from your eyes.””
Luke 19:41-42

“Finally, all of you, live in harmony with one another; be sympathetic, love as brothers, be compassionate and humble.”
1 Peter 3:8


“Carry each other’s burdens, and in this way you will fulfill the law of Christ.”
Galatians 6:2

“So that there should be no division in the body, but that its parts should have equal concern for each other. If one part suffers, every part suffers with it; if one part is honored, every part rejoices with it.”
1 Corinthians 12:25-26

“When I heard these things, I sat down and wept. For some days I mourned and fasted and prayed before the God of heaven.”
Nehemiah 1:4

Crying (also called sobbing, weeping, wailing, whimpering, bawling, or blubbering[1]) is the shedding of tears in response to an emotional state in humans. The act of crying has been defined as “a complex secretomotor phenomenon characterized by the shedding of tears from the lacrimal apparatus, without any irritation of the ocular structures”.[2] A related medical term is lacrimation, which also refers to non-emotional shedding of tears.

It’s Okay to Cry

Somewhere along the way, we talked to keep it all together
We masked the pain we feel inside, to make everyone else feel better
You wrap your arms around yourself and bury all your sorrow
You can’t hide from your emotions baby, they’ll still be here tomorrow
If your heart won’t let it flow, I want you to know

It’s okay to cry (Everybody’s gotta hurt sometime)
Let those tear drops fly (Don’t even try to dry your eye)
Don’t keep it all inside (In the mornin’ it’ll be alright) It’s okay to cry

First you gotta fall apart to pick up all the pieces
If you don’t learn to let it go, the pain inside increases
It takes more strength to hold it in, than to give in and surrender
Why’s the first thing that we learn, the last thing we remember?
Baby, tears don’t make you weak, if I could only make you see

It’s okay to cry (Everybody’s gotta hurt sometime)
Let those tear drops fly (Don’t even try to dry your eye)
Don’t keep it all inside (In the mornin’ it’ll be alright)
It’s okay to cry

It ain’t nothing at all
Sometimes you gotta break down
And let’em fall Baby, that’s true

Ohh, it’s okay to cry (Everybody’s gotta hurt sometime)
Let those teardrops fly (Don’t even try to dry your eye)
Don’t keep it all inside (In the mornin’ it’ll be alright)
It’s okay to cry, it’s okay  to cry, ohh

Songwriters Shelly Sterling; Liz Rose;  Stephony Smith

Read more:  Amanda Wilkinson – It’s Okay To Cry Lyrics | MetroLyrics