Is All Organic Coconut Oil, Good for You?

Coconut Oil has many health benefits and it is used, in many of my favorite homemade snacks and since I share those, snack recipes with you and I am always emphasising the need for Cold Pressed Coconut Oil.
I figured I would detail, real quickly, WHY, Unrefined Cold Pressed is the only way you should buy your oil.

1. Refined or Unrefined.

Unrefined is always your Best option and here is why; not only does unrefined have a delicious, clean flavor but the oil is minimally processed and also processed with low heat, which results in the oil having a  much higher nutrient content (proteins, vitamins and anti-oxidants).

While Refined oils are tasteless and odorless. The reason being for this is, the oil goes through an intensive process that deodorizes and bleaches the oil; many times causing the oil to become hydrogenated or partially-hydrogenated, (aka becoming an unhealthy fat) which results in the creation of trans-fats. Refined oil, is the most processed coconut oil on the store shelf. Stay away as much as possible! 

2. Cold Pressed or Expeller Pressed

Cold-Pressing involves pressing the coconut milk out of the coconut meat at low temperatures, usually below 60°C. The Cold Press method allows for the greatest amount of nutrients are preserved.

Expeller-Pressing involves squeezing the coconut oil out of the coconut meat with a screw-like machine. The pressure and friction in the expeller can lead to temperatures of around 99°C. At this temperature there are some / minimal, nutrient lost.

In sum your best option is Unrefined Cold Pressed, although Unrefined Expeller Pressing is a close second (unrefined expeller pressed is actually whats featured in the feature photo). However, Unrefined Cold Press will provide, the most optimal nutrition and optimal overall flavor!

Additionally be sure to eat your healthy fats! Healthy fats are excellent for the health of our hair, skin, nails and not to mention, excellent for overall brain function and the prevention of Alzheimer; and this is simply because each cell in our body (and we are basically made up of trillions and trillions of cells) has a protective layer called the cell membrane, and in order for our cell membranes to stay healthy and function at optimum level, we need to eat these omegas and fatty acids aka "healthy fats"

And since our bodies don't produce these healthy fats naturally, it's important we eat them and eat the right ones!

Here's a throw back classic video, I made on this topic :) 

Have a specific health question or goal? Leave a comment below or personally message me. I would be happy to address, your questions, goals &/or concerns.

Shanellekunz@gmail.com


xo
Shanelle

Almond Coconut Energy Balls

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These guys are my obsession. 

Confession: I am a snacker. I love snackin all day and will unfortunately reach for an unhealthy snack, if I don't have some healthy ones on hand, so I keep these babies on non-stop stock!

Ready for this simple recipe?! K!

Ingrediants:

3/4 cup buckwheat groats (these are low on the glycemic index, as well as high in fiber and protein. I have only found bags of buckwheat groats at whole foods)

1/4 heaping scoop of Almond Butter

1/4 cup Cold Press Coconut Oil

1/2 capful of alcohol-free Vanilla Extract

1 packet of Stevia (check out the label of your stevia box, make sure there are no additional additives. Just pure stevia.)

Directions:

Add all ingrediants into a blender or a food processor. Blend until nice and smooth.

Place parchment paper on a plate, roll contents into about 12 heaping Tablespoon size balls. 

Place in freezer for 15 mins.

I like them just as they are but if you would like to drizzle chocolate on top, here are two different methods.

Chocolate Coating: (there are 1 of 2 ways to make the chocolate drizzle) 

1. Get a 80% cacao bar, melt, add one packet of stevia, drizzle over balls.

2. Take one heaping tablespoon of Coco Powder, I heaping tablespoon of Coconut Oil and one packet of Stevia. Mix together and drizzle over almond butter coconut balls.

Nutritional Content (servings 12): 

(workout chocolate drizzle)

Calories/Energy: 81 

Protein : 2 grams

Fat : 8 grams 

Fiber : 0.6 grams 

Carbs : 3 grams 

Yumminess : 9! ☺️

These guys are rich in healthy fats, which is phenomenal for our hair skin and nails and not to mention, healthy fats, like almond butter and coconut oil are excellent sources of Brain Food; which is fuel for mental energy, stamina and focus, as well as happiness and the prevention of Alzheimer's. 

Enjoy these and if you make em' I wanna see! Tag Me on IG! Instagram - Twitter

Xo

Shanelle

Life Update! Arizona, Elvis, Holistic Nutrition, ND & 29 Days Sugar Free Cleanse

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Hey Gorgeous!!

I miss connecting with all of you!! I'll be back on the regular blog creating and video creating circuit in no time! I did however wanna keep you in the loop with what's going on in our my life!

Here's What's New:



Stay tuned for more Super Yummy, Super Nutrient Dense, Healthy Recipes, Mind-Hacks and Everything, that I learn in school and other books and life experiences, that I feel compelled to share with YOU!

If you want to hear more about the sugar free cleanse, leave me a comment and let me know! :)

xoxox

Shanelle
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P.S. my hope is that AZ is our last move and that we will be here a super long time! I love the work I am doing and they have some Stellar Naturopathic Medicine schools out here! Oh! and I love this weather and being so close to family!!

How To Make Cauliflower Rice!

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Hey Gorgeous!

Oh my goodness! I am so grateful, for so many reasons!

But I'll just share 3 reasons here.

1. Sunsets. Desert Sunsets are so beautiful, I'd say, equally as beautiful as beach sunsets. Check this out..and yes, there is #nofilter 😋

Oh my goodness! Stuff like this, just makes me exceedingly happy! Haha

2. I'm so grateful you're reading this! I'm so sorry, I couldn't film before I left and my computer, doesn't like me right now! haha! I will get back to filming soon and am seriously debating filming some of my cooking from my Extended Stay.

3. I'm sooo grateful for Extended Stays! Haha! They are the same price as a regular hotel, except they have a kitchen, fridge and room cleaning amenities. It makes eating, the way that is best for my body, so much easier and much more possible!

This is my Cauliflower Rice with Broccoli chunks from one of the meals, I cooked, while in my hotel, here in Mesa, AZ.

It's very simple and quick to make and quite delicious!

Warning! Cauliflower is a part of the cruciferous family of vegetables. It's a complex carb, that takes more effort for our bodies to digest and may initially cause gassing and bloating, until your body acclimates. 

But your body, will adjust and it is in turn an excellent and delicious source of soluble fiber.

Ingrediants: 

-1 and 1/4 cup Cauliflower Florets

-1 tablespoon Olive Oil

-1 Yellow Onion chopped

-2 cloves Garlic

-1/4 cup Water

Directions: 

Place cauliflower in blender or food processor and pulse until broken up, into little rice size looking pieces. 

Take a large sauté pan, place in 1 tablespoon Olive Oil, spread along the bottom of pan, add chopped Yellow Onion, let onion summer for 3 mins, til their color is a darker yellow.

Then place in the 2 freshly minced pieces of Garlic.

Let simmer together another 30 seconds to a minute and then add the pulsed Cauliflower to the pan. Stir everything together. 

Let simmer 2 minutes.

Add 1/4 cup water and a pinch of Salt and Pepper. Stir and Cover.

Let steam for 5-7 minutes. And Wa La! You're done and it's ready to serve!

You can turn this into a stir fry or just serve with chicken, veggies and the Zucchini-Tahini hummus, that I shared with you a few days ago and like I had for dinner the other night ☺️

It was Sooo YuM!!

Nutritional Value for the Cauliflower Rice:

(Servings 1)

Calories/ Energy: 170 grams

Protein: 4 grams

Carbs: 11 grams

Healthy Fat: 14 grams 

Fiber: 5 grams (daily recommended amount of fiber is 25-30 grams---while drinking, at least 2 liters of water. Daily)

Enjoy! Feel Good! Have Energy! 

When you make this too! I wanna see!

Share with me on:

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Thanks for reading! 

Xoxox Shanelle

Zucchini - Tahini Hummus

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Hey Gorgeous!

I am writing this blog, currently from my phone, in a hotel in Mesa, Arizona.

I took a last minute business trip and was not able to film before I left, as I did before my trip to Colombia, or New York or any other travels.

However, before this trip, I commited to myself that I would stay clear of High Glycemic Foods, aka, foods that cause a raise in my blood sugar levels, such as crackers, candies, certain fruit, breads, potatoes, as my body was having an adverse reaction to the high glycemic foods. My kidneys and liver were in bad shape. Despite me living a general "healthy" lifestyle.

So basically no sugar and I am 14 days strong!

So with that being said, I have had to cook even more than usual. Which I am ecstatic about! I am learning so much and experimenting so much with the Foods and spices that are low glycemic, and are basically Straight Up Medicine Food. 

I'm elated to share all as I learn.

So needless to say, even while traveling you can maintain a healthy lifestyle. It just takes a little more effort. Which all good things come with a little effort :)

I'll make an effort to film a vid, while I am here. I am in the market for a new computer, cuz mine isn't doin so well. He's an old man, and about up for retirement and I didn't bring my filming materials but an iPhone should do just fine. :) haha I'll do my best.

As my favorite personal development mentor says "It's never a lack of resources only a lack of 

resource-fullness"

Ok now for this yumminess!!

This is so simple to make and so very delicious.

Ingredients: 

-1 large Zucchini cut into chunks or two small Zucchini cut into chunks

- 1/2 cup Tahini (I have the Woodstock brand that is unsalted and Literally has one ingrediant in the jar, which is "dry roasted hulled sesame seeds"

- 2 Cloves Garlic

- 2 Tablespoons Olive Oil

- Juice from 1/2 a Lemon

- 1 tsp Cumin

- 1 tsp Salt

Instructions:

Toss everything in food processor / blender.

Put into a bowl and eat!

I like mine with red and orange bell peppers, celery and/or cucumbers 😋

Nutritional Value: (Serves 4)

Calories: 256.6

Carbs: 5.5

Protein: 6.6

Fiber : 4.5

Healthy Fat : 24.15 

I'm addicted to this stuff! And it's so easy to make! 

When you make this too! I wanna see!

Share with me on:

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Thanks for reading! 

Xoxox Shanelle

How To Make a Frittata

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Hi Gorgeous! I have been on a food cleanse for the past 5 days. I am working on detoxing my body of caffeine and sugar! Woo! It's hard work for this caffeine and sugar fiend, like me!

Not that I eat a whole bunch of refined sugar, because I don't.

But come to find out, my body was having adverse effects even from things like Honey, Cashews, Bananas.

So, I am forced to do a reset and then slowly add in foods, to see what is triggering the allergies, which from mine understanding, is probably Sugar and high glucose foods.

Anyway, I will keep you posted on all that I learn, as well as on the new recipes, I have to create, because of it. Because, you see, lady, I LOVE food, I am such a foodie! I so much enjoy Favors and the whole experience of enjoying food with friends and family. 

I just really really enjoy it all.

So, even if my body isn't going to let me enjoy, regularly, foods that I enjoyed so much, I will make the necessary adjustments and make Yummy food with different ingredients.

I have already started experimenting and bought books, to help me get there.

In addition to some classes I will be taking soon.

So lucky for you. You will learn all that I do! While I continue to Optimal Health!

My health journey is for another entry!

As for now! I hope you enjoy this Veggie Rich Fritatta!

It's been a Pleasure to eat this all week, during the first stage of my food detox.

I hope you my enjoy it too, just as a YUMMY HEALTHY Breakfast Food - For The Whole Family To  Enjoy!

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Ingredients: 

10 Organic Eggs (whichever your preference) 

2 Teaspoons (or more of Turmeric)
3 Bell Peppers ( for optimal flavor, I recommend red, yellow and orange)
1 Large Garlic Clove (or 2 small cloves)
2 Tablespoons Olive Oil
4-6 Stalks Asparagus
2 Tablespoons Water
1/2 Yellow Onion

Calorie/ Nutritional Content :
(Serves 4)
Calories (energy) - 290 
Protein - 17 grams
Carbs - 3 grams
Fat - 26 grams
Fiber - 3 grams 

I hope you enjoy this recipe!!!

How To Naturally Clean Produce:

 

Be sure to share the love, by sharing this video! 

And when you make them! I wanna see!!

Share with me on:

Facebook - Instagram - Twitter

With Loads and Loads of LOVE!
-Shanelle

Healthy Christmas Treats - Peppermint Bark - All Natural

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5 Ingredient, All Natural, Peppermint Bark!

This stuff is YUM!

I also experimented with adding one more ingredient to the recipe, but did not have time to film, before my trip to Colombia.

But Here's the 5 ingredient process and after I'll share with you how to spruce up this recipe even more!

Enjoy:

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Okay! Now the extra step you can take, if you are a super chocolate lover like me! and want your Peppermint Bark to look more like this:

 It's simple! Just take the "double broiler"...unless you have a real double broiler, than please disregard the quotation marks ;)

and melt, 200 grams of 70% cocoa dark chocolate

and place that as the bottom layer of your pan. Let chill in freezer for 30minutes - One Hour and after the 30 minutes or so, when the "white chocolate" is ready, place that on top.

SOOO Delicious!

It's a tad more calories- but very YUM!

32 Servings (with just the "white chocolate"): 100 Calories 

Protein : .5 grams

Natural Sugars: 8 Grams

Fiber: 2 Grams

Fat: 4.7 Grams

Ingredients: 

8 ounces of Cocoa Butter, only $10 on Amazon

3/4 Cup Honey

4 Tablespoons / 12 Pieces of wrapped candy striped mints

2 Teaspoons Vanilla

1 Cup Raw Cashews

&

200 Grams of 70%cocoa Dark Chocolate (optional)

I hope you enjoy this recipe and that you are having a wonderful holiday season!

Be sure to share the love, by sharing this video! 
And when you make them! I wanna see!!
Share with me on:
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With Loads and Loads of LOVE!

-Shanelle

Healthy Muddy Buddies

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YUM YUM YUM!!!

Someone make these and then send some to Colombia for me!!

I can not wait to make these again when I get home!

Not only are they tasty, but they have nice amount of protein for such a delicious holiday treat!

10 Servings: 190.3 Calories each serving

Protein : 12.3 grams

Natural Sugars: 10.1 Grams

Fiber: 3.2 Grams

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Ingredients: 

3oz of 80% Dark Chocolate

1/4 Cup Peanut Butter

4 Cups Chex Mix

2 Tablespoons Honey

1/2 Vanilla Protein (I use Truestar)

1/2 Teaspoon Vanilla Extract 

I hope you enjoy this recipe and that you are having a wonderful holiday season!

Be sure to share the love, by sharing this video! 
And when you make them! I wanna see!!
Share with me on:
Facebook - Instagram - Twitter

With Loads and Loads of LOVE!
-Shanelle

Chocolate Coconut Truffles #EasyHealthyRecipes

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Oh I love this time of year!!!

So this Chocolate Coconut Truffle recipe, is small, it will make about 10 truffles. If you are making these to share with friends and family and keep a few for yourself, feel free to double or triple the recipe!

These are soo rich! 

Please Enjoy!: 

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(Servings 1 - Makes 10)

Calories - 80 grams

Sugar - 4 grams

Protein - 1 gram

Fiber - 1.3 grams

Ingredients: 

100 Grams 70% Dark Chocolate

1.5 Teaspoons Coconut Oil

A Small Bag of Unsweetened Coconut Flakes

5 Tablespoons Coconut Milk (look for the kind with no preservatives)
A Pinch of Salt

I hope you enjoy this recipe and that you are having a wonderful holiday season!

Be sure to share the love, by sharing this video! 
And when you make them! I wanna see!!
Share with me on:
Facebook - Instagram - Twitter

With Loads and Loads of LOVE!
-Shanelle

ThanksGiving Leftover Curry Turkey Salad

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Soooo many leftovers and I don't know about you but after that Turkey stuffing is gone, I no longer want leftovers!!!! 

And with a Bird This Size! There are bound to be tons!

Now you can go and donate it..or eat it til' Christmas.

If you choose to save on the grocery shopping and do the latter, here is a 

tasty and healthy alternative to break up the monotony of the Turkey Leftovers!!

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Ingredients:

2 Cups Turkey
1/2 Cup Chopped Celery
1/4 Cup Red Onion
1 Teaspoon Yellow Curry Paste (or replace with onion and garlic powder)
2 Tablespoons Lime Juice
2 Tablespoons Cashews (or nut of your choice)
2 Tablespoons Plain Greek Yogurt
1 Heaping Tablespoon Honey

Serves 3

Calories/Energy - 302

Protein - 32 grams

Carbs - 35grams

When you make this, I wanna see! Leave a comment below or tag me on your fav social site (Shanelle Kunz), with a picture and a review! I would also love to know, what you would like to see next! 

How can I make your favorite meals healthy?!

For additional recipes throughout the week, find me on Instagram : Shanelle_Kunz

xoxoxox

Shanelle

Healthy Mash Potatoes "Cauliflower Mash"

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This is quite possibly the easiest recipe you may ever make! and it will surely fill, your starchy mash potato cravings, YEAR ROUND! 

Watch How To Make It Here:

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PS My hair is inspired by the Beautiful Gwen Stefani & Happy Thanksgiving!!!!
I'm thankful for YOU!!
xoxo

Ingredients:

1 Head Califlower

1 Tablespoon 1/3 Fat Cream Cheese

1/8 Teaspoon Chicken Bouillon 

Butter of your choice (I Like Melt)

1/4 Cup Chives (or whatever your preference is)

1/4 Grated Parmesan Cheese

Start with 1/4 teaspoon of each Salt, Pepper, Garlic Powder and add more to taste.

Serves 4

Calories/Energy - 74 

Protein - 6 grams

Carbs - 8 grams
Fiber - 3 grams

Tips: Add more spices for flavor or fresh sautéed garlic, or even bacon bits (but be sure to factor those in with the calories!) 

When you make this, I wanna see! Leave a comment below or tag me on your fav social site (Shanelle Kunz), with a picture and a review! I would also love to know, what you would like to see next! 

How can I make your favorite meals healthy?!

For additional recipes throughout the week, find me on Instagram : Shanelle_Kunz

xoxoxox

Shanelle

PF Changs "Healthy" Orange Chicken Recipe

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Yum Yum Yum!

Quick question! So as I was preparing all the ingredients for this recipe, I was listening and watching Dancing with the Stars <3

It has quickly become one of my favorite shows! Do you watch it too?

Also, when you are cooking, of course you have my videos handy, but do you also like to have music playing or TV in the background?

Growing up my grandparents always had a television in their kitchen for when she was cooking and I find that at times, I really enjoy having background noise and other times, I use my cooking time as a meditation and just completely get in the zone.

I also find it's the same with running. 

Some days, I need music or an audio book while other times, I find it so much nicer to be with me and my own thoughts.

What about YOU?!

Now For The Video

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Ingredients:

• 1.59 - 2 lbs boneless skinless chicken
• 1 egg
• 1.5 teaspoons salt
• 1.5 teaspoons pepper
• 1 tablespoon olive oil
• 1 cup crushed corn flakes
• 1 tablespoon cornstarch
• 1/4 cup oat flour
• 1 tablespoon gingerroot, minced
• 1 teaspoon garlic, minced
• 1/2 teaspoon crushed hot red chili pepper
• 1/4 cup green onion
• 1 tablespoon rice wine
• 1/4 cup water
• 1/2 teaspoon sesame oil

• 1.5 tablespoons liquid aminos
• 1.5  tablespoons water
• 2 - 3 Tablespoons honey
• 4 - 5  tablespoons apple cider vinegar
• Zest of 1 Full Orange

(6 Servings)

Calories / Energy - 368
Carbs - 11 grams
Protein -14 grams

When you make this, I wanna see! Leave a comment below or tag me on your fav social site (Shanelle Kunz), with a picture and a review! I would also love to know, what you would like to see next! 

How can I make your favorite meals healthy?!

For additional recipes throughout the week, find me on Instagram : Shanelle_Kunz

xoxoxox

Shanelle

Easy Healthy Homemade Sloppy Joes

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Sometimes, we create things and they totally bomb. 

That was not the case with this Easy Healthy Sloppy Joe Recipe, but it is the case of the video that accompanies it! Not one of my best videos, but none the less, it will walk you through the cooking process :) 

Really! More than anything else, I super hope that you enjoy this recipe! 

I would also, like to Thank the lovely, Mellie May, for the Sloppy Joe request. 

Mellie also has a very inspiring YouTube Channel of her own!: https://www.youtube.com/user/MellieMay80

Ready For The Video! 

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Ingredients: 
1 tablespoon olive oil

1 1/4 pounds ground turkey meat

1 Tablespoon Honey

1 Tablespoon Coconut Sugar 

**I Use Honey & Coconut Sugar because they are low on the Glycemic Index, so they don't spike our blood sugar levels and more easily broken down and used as nutrients/ energy for our bodies!***

1/2 - 1 Tablespoon, McCormick brand steak seasoning or whatever Steak Seasoning you have in your cupboard 

1 onion, chopped

1 red bell pepper, chopped
(To Learn How To Naturally/ Effectively Clean Your Produce -Click Here)

1 tablespoon red wine vinegar

1 tablespoon Worcestershire sauce

2 cups tomato sauce

2 tablespoons tomato paste

1230 Calories for the whole batch of Sloppy Joe Meat and usually will make us  6-7 sandwiches

100 Grams of Protein per batch, so about 16 grams per serving.

What Bread Do I Use?!

My Husband is very traditional with his Sloppy Joe bread and as he will make sandwiches with the Ezekiel bread, he won't eat it with his sloppy joes, so below is a picture of his sandwich and my open face sandwich. I will admit, that his is more visually appealing, but mine is equally, if not more, tasty!

I Love Ezekiel Bread! 

It's made from sprouted grains, it's flour less and low on the Glycemic index and most importantly, I don't get tummy aches from eating it! It's all Real Ingredients! (which are the best ingredients! :)

If you have any special requests, contact me on 

Instagram: Shanelle_Kunz

Facebook: Shanelle Kunz 

Hope You Enjoy This and If So, Share The Love With Your Friends!! :)

xoxoxo

Shanelle