How to Make a Healthier Cup of Coffee!

A Healthier Cup of Coffee

I never used to be a coffee drinker. I was a tea gal. I used to hangout at coffee shops on Pearl Street Mall in Boulder, CO drinking amazing herbal tea blends. I was crazy about green tea, rooibos tea, fruit tea-you name it. Then I had kids. And everything changed!

A hot cup of coffee on a cold wintry morning started it all. It was my time for ME in the morning. I enjoyed the taste of coffee, the smell…all of it. And then I had toddlers and really didn’t want to give up my coffee ūüôā

Over the past few years, I have changed up my morning cup of Joe quite a few times. I’ve made it sugar-free at times with liquid vanilla stevia. I’ve tried various creamers and just had it straight up black like my French hubby loves. But lately I’ve been making it as healthy as possible.

As a nutritionist, I know that coffee is quite acidic. While coffee is full of antioxidants and has many health benefits, it should be consumed in moderation. I now enjoy coconut milk cream in my coffee as a dairy-free alternative to traditional creamer. Coconut milk contains lauric acid, a fatty acid, that has antibacterial and antiviral properties helping to build the immune system to fight infections and viruses. Additionally, coconut milk also naturally contains electrolytes including magnesium, chloride, potassium and sodium which helps keep the body hydrated and working at an optimal level.

A touch of cinnamon still makes the coffee an enjoyable drink and helps stabilize blood sugar and helps to lower LDL (or bad cholesterol). Raw honey is a superfood that is full of natural enzymes and immune boosting properties.

Voila! Drink up Friends or add my suggestions to a cup of tea if you prefer¬†ūüôā

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A Healthier Cup of Coffee
Recipe type: Beverage
Cuisine: Dairy Free
Prep time: 
Cook time: 
Total time: 
Serves: 1
  • 8-10 ounces hot brewed organic coffee
  • 1Tbsp. chilled coconut milk cream
  • 1 tsp. raw honey (use liquid vanilla stevia if avoiding all sugar)
  • 1 drop cinnamon essential oil (or a dash of cinnamon)
  1. I store the canned coconut milk in the fridge and then the cream is on top when the can is opened.
  2. Add coconut milk cream, honey and cinnamon to cup of coffee and stir. Enjoy hot!






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There’s Gluten in That?

Everyday Health recently shared a fantastic article with me about surprising foods, drugs and cosmetics that contain gluten. I thought I knew what foods contained gluten, but I was in for a few surprises! French fries and pickles can contain gluten to name a few. Here is the link to the article and short video:

There’s Gluten in That?

Join me next week as I share with you a list of some of my favorite certified gluten-free beauty products, lotions, shampoos and more! 

 ***I am currently in the Circle of Moms Top 25 Foodie Moms 2012, please help me stay in the Top 25 and support the allergy-free community by voting. Click here and then scroll down to my photo to vote. It only takes a few seconds and you don’t have to enter any information. Thank you so much for your support!***

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Dairy and Gluten Free Sources of Calcium

Many people believe they need to eat dairy to reach their daily calcium requirement.

Although dairy is a good source of calcium (particularly cheese and yogurt), there are many other ways to obtain calcium.

Here is a list of good food sources of calcium labeled in milligrams per 100 grams edible portion (100 grams = 3 1/2 oz.):

1093 Kelp
296 Dulse
250 Collard Greens
234 Almonds
203 Parsley
187 Dandelion Greens
186 Brazil Nuts
151 Watercress
128 Tofu
126 Dried Figs
120 Sunflower Seeds
110 Sesame Seeds
103 Broccoli
99  Walnuts
93  Spinach
73  Pecans
69  Peanuts
67  Dried Apricots
62  Raisins
59  Dates
51  Dried Prunes
51  Pumpkin Seeds
50  Cooked Dry Beans
41  Orange
39  Celery
38  Cashews
37  Carrot
32  Sweet Potato
32  Brown Rice
25  Lentils
20  Millet
13  Tomato
12  Chicken
10  Avocado
10  Beef
8    Banana
7    Apple
3    Sweet Corn

Nut and seed butters are a fantastic way to add more calcium to your diet. My favorite nut and seed butters are Sunbutter and Almond Butter.

Seaweeds are an incredible source of calcium as well as fish such as salmon and sardines with bones.

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Celiac Disease and Anemia

Celiac disease causes damage to the small intestine. The small intestine is where many vitamins are absorbed including iron, folate, and vitamin B12. Folate and Iron Anemia are seen more frequently in people with celiac disease than the general population because these nutrients are absorbed in the upper parts of the intestine. If celiac disease progresses, the lower part of the small intestine can also be damaged resulting in vitamin B12 deficiency.

Anemia is a disorder that results from a decrease in the size or number of red blood cells or in the amount of hemoglobin (the red pigment in the red blood cells.) Both iron and folate deficiencies can lead to anemia because they are an essential part of creating hemoglobin and transporting oxygen to the body.

Symptoms of iron deficiency anemia include brittle nails, fatigue, headaches, and reduced attention span in children. Symptoms of folate deficiency anemia include cracked lips, irregular heartbeat, ringing in the ears, and symptoms similar to that of iron-deficiency anemia.

A deficiency in vitamin B12 in the body can also lead to anemia because vitamin B12 is  necessary for the formation and growth of red blood cells. Foods contain two different forms of iron-heme and non heme iron. Heme iron is found in animal products and is better absorbed than non-heme iron which is found in fruit, grains and vegetables. Vitamin C increases iron absorption. It is wise to take an iron supplement with a food rich in vitamin C (such as strawberries.)

Foods high in folate include asparagus, broccoli, eggs, fish, orange juice, vegetables, and green leafy vegetables. Foods high in vitamin B12 are found in animal products including eggs, dairy products and meat.

Below is a list of gluten free food sources of iron in milligrams per 100 grams edible portion (100 grams = 3 1/2 ounces):

100.0 Kelp
16.1  Black strap molasses
11.2  Pumpkin and squash seeds
7.1   Sunflower seeds
6.8   Millet
6.2   Parsley
6.1   Clams
4.7   Almonds
3.9  Dried Prunes
3.8  Cashews
3.7  Lean Beef
3.5  Raisins
3.3  Beet Greens
3.1  Walnuts
3.0  Dates
2.9  Pork
2.7  Cooked Dry Beans
2.4  Sesame Seeds
2.4  Pecans
2.3  Eggs
2.1  Lentils
2.1  Peanuts
1.9  Tofu
1.5  Chicken
1.2  Salmon
1.1  Broccoli
1.0  Cheddar Cheese
1.0  Strawberries
0.8  Pumpkin
0.8  Mushrooms
0.7  Banana
0.7  Sweet Potato
0.6  Avocado
0.6  Potato
0.5  Winter Squash
0.5  Cooked Brown Rice
0.5  Tomato
0.4  Orange
0.3 Celery
0.3  Apple

Kelp is a fantastic source of iron for both vegetarians and non vegetarians alike.

Need to add even more iron into your diet? Try cooking with Black strap molasses-it is a great source of vitamins and minerals (including iron) and tastes delicious in homemade ginger cookies!

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Welcome to the Gluten Free Pantry!

This blog is dedicated to my husband and children. My French husband, Yohan, was recently diagnosed with celiac disease, a lifelong disorder that damages the lining of the small intestine and prevents it from absorbing nutrients properly. In other words, if you have celiac disease, your digestive system stops working correctly when you eat a specific food component called gluten.

Can you imagine a French man not eating baguettes and traditional pasta and sauces for the rest of his life?! Fortunately Yohan is taking the news well and adjusting to his new lifestyle with a positive attitude and eager anticipation for new and exciting foods.

Celiac disease is a genetic disorder that can be triggered when susceptible individuals eat gluten throughout their life. Since there is a relatively high chance that our children could develop celiac disease or gluten intolerance, my husband and I will eat gluten-free at home. Furthermore, I have also tested highly sensitive to gluten. Thus, we are all moving forward as a gluten free family.

Although I can’t promise Yohan will ever enjoy a baguette comparable to those found in a Paris cafe,¬†I do promise to create and make gluten free food that will delight your taste buds. I hope you’ll join us as we explore our new lifestyle and work on our health from the inside out. Cheers!

Birthday Cake



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