Valentines Day Treats

Looking for a treat to bring to work or school?

or how about make an edible gift for your boyfriend or girlfriend…



Ghirardelli white chocolate melting wafers


50 Pretzel Thins



melt chocolate wafers in a double boiler

dip half of pretzel in chocolate

then dip in sprinkles

package cutely!

Munch Safely,


Gluten Free Pancakes



1 1/4 cup gluten free flour blend [Bob’s Red Mill]

1/4 teaspoon xanthan gum [optional]

1 1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon sea salt

2 T stevia

2 eggs at room temp

3/4 cup canned coconut milk at room temperature

2 tablespoons coconut oil


Combine all the ingredients in a bowl and pan fry, add blueberries or maple syrup to enjoy!

Munch Safely,



Peanut Butter Protein Balls

My roomie Heather made these super yummy protein balls, ADDICTING, especially if you love peanut butter



2/3 cup sweetened coconut flakes

1/3 of a cup [half maple syrup agave blend, half honey]

2 scoops of GNC total lean shake mix

2 T chia seeds

1/2 cup crunchy peanut butter

1/2 cup ground flax seed

[mix all ingredients together and roll into balls • makes 17 balls ]

Munch Safely,


Gluten Free Brekky 




[salsa•eggs•kale•sauteed onions•sea salt•coconut oil•honey chèvre goat cheese]

[golden potatoes•dill•garlic•coconut oil]

Munch Safely,


Garlic Chicken Pesto Pasta


Here’s what you will need for four servings:

  • 1 tablespoon coconut oil
  • 16 oz chicken breast
  • 2 tablespoons garlic [4 cloves], chopped
  • ½ tablespoon sea salt
  • ½ tablespoon freshly ground black pepper
  • 1 cup canned coconut milk
  • ½ grated parmesan cheese
  • 1/4 cup pesto
  • 3 cups cooked gluten free penne pasta [quinoa and brown rice], cooked and drained
  • ¾ cup cherry tomatoes, halved
  • Mozzerella cheese to garnish
  • Chopped basil to garnish


Heat the oil in a pan over high heat. Combine the chicken, garlic, salt, and pepper, cooking until chicken is browned.

Then, mix in the coconut milk, parmesan, and pesto, stirring until evenly combined.

Next, bring to a boil and cook until the sauce has reduced, about five to seven minutes.

Toss in the pasta and cherry tomatoes, stirring until evenly coated. Remove from heat. To serve, sprinkle parmesan cheese and basil on top!

[Got this AMAZING recipe on Facebook, and made it my own]

Munch Safely,


Kale and Craisin Salad with Feta



1 bunch of kale

Shredded Rotisserie Chicken [1-2 cups]

3/4 t sea salt

1/4 cup finely diced red onion

1/2 cup dried cranberries/craisins

3/4 cup small-diced apple

1/3 cup toasted sunflower seeds or walnuts

1/4 cup olive oil

2 T red wine vinegar

1/2 t stevia

1/3 cup crumbled Feta Cheese


Wash the kale and pat it dry. Slice off the stiff stems below the leaves and continue slicing the stem away from the leaf until you have cut a thin v-shape into the kale leaf and removed the tough stem all the way up. Stack the kale leaves two or three at a time, roll them up, and slice the leaves into thin ribbons.

Place the kale ribbons in a large mixing bowl. Add the salt and massage it into the kale with your hands for two minutes. You’ll notice the kale start to turn a darker green and the texture of the kale will begin to soften a bit.

Toss in the red onions, craisins, apples, and sunflower seeds. In a small bowl, whisk together the oil, vinegar and sugar. Pour over the salad and toss. Sprinkle fret cheese over the top and serve. The salad can refrigerated for up to a day before serving [if doing this, I would suggest refrigerating the salted kale separately from the other ingredients and tossing the salad together an hour or two before serving]


Munch Safely,



No Bake Chocolate Energy Balls


These delicious little no bake energy bites are the perfect healthy snack!



1 cup oats

2/3 cup toasted coconut flakes

1/2 cup peanut butter

1/2 cup ground flax seed

1/2 cup cacao nibs or mix in melted cacao

1/3 cup honey or agave nectar

1 tablespoon chia seeds


Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour.

Once chilled, roll into balls of whatever size you would like. (Mine were about 1″ in diameter.) Store in an airtight container and keep refrigerated for up to 1 week.

Makes about 20-25 balls.


Munch Safely,


Scrambled Eggs and Salsa Wake Up

As you know I love breakfast, so here is yet another breakfast post. I think starting your day with proteins and healthy grains are the key to staying healthy and not wanting to snack all day long…


[2 eggs¤salsa¤kale¤garlic¤turmeric¤Nanners Nut Bread¤Coconut Oil¤Sea Salt]


Munch Safely,


Blueberry, Flour Free Pancakes

I’ve been searching for my favorite pancake recipe that doesn’t have white/wheat flour or white refined sugar. It’s been hard because I had a favorite, but I lost the recipe! My mom makes amazing almond flour pancakes, but I have yet to perfect those. These were pretty great, I ate them with fresh blueberries and fresh maple syrup.


1/2 cup gluten free rolled oats

1/2 t baking powder

1 container of blueberry coconut yogurt

1/2 medium ripe banana

1 egg

1/2 t vanilla

1/3 cup fresh or frozen blueberries, plus more for serving


Place all the ingredients in a blend except blueberries, add a teaspoon or two of almond milk if they batter is too thick for the blender. I used coconut oil to fry the pancakes in!

[I doubled this recipe and it made about 5-6]



Munch Safely,


Chicken Enchilada Quinoa Bake

I found this recipe on Pinterest and my boyfriend gobbled it right up! So easy and it makes a ton of servings, it says only 4, but I think for sure 6 or even 7! I served with golden potatoes baked with fresh dill and olive oil. [Thanks Tablespoon for the amazing recipe]



2 tablespoons olive oil
1 small onion, finely chopped
2 1/2 cups cooked quinoa (white or red)
1 1/2 cups shredded cooked chicken breast
1 can (15 oz) black beans
1 can (4.5 oz) chopped green chiles
1 tablespoon chili powder
2 cups enchilada sauce
1/2 cup shredded sharp Cheddar cheese (2 oz)
1 cup shredded pepper Jack cheese (4 oz)
Toppings [optional]: plain Greek yogurt/goat cheese, Sliced avocado, Fresh cilantro and/or Crumbled cotija (white Mexican) cheese, if desired


  • Heat oven to 350°F. Spray 8-inch square (2-quart) or 13×9-inch (3-quart) ceramic or broiler-proof baking dish with cooking spray.
  • Heat 10- or 12-inch skillet over medium-high heat. Add oil and onion; cook 5 minutes or until onion is soft.
  • Reduce heat to low. Add quinoa, chicken, black beans, green chiles, chili powder and 2 cups of the enchilada sauce; stir to combine. Remove from heat.
  • Stir in Cheddar cheese. Transfer quinoa mixture to baking dish. Top evenly with pepper Jack cheese.
  • Bake 10 to 15 minutes.
  • Turn oven control to broil. Place baking dish about 5 inches from broiler; broil 1 to 2 minutes or until cheese is golden and bubbly. Remove from broiler. Top with greek yogurt, avocado, cilantro and cotija cheese. Serve immediately.



Munch Safely,