Tuesday, December 31, 2013


HAPPY NEW YEAR!!!!!!!!!!!!  My hope is that we will ALL have a prosperous, healthy, productive, joyous, strength filled, courageous, satisfying year. 

Since I have started this journey, I've learned more about myself than I could have ever imagined.  I've learned more about my weaknesses, my strengths, why I struggle with certain things so much, and what REALLY makes me tick. 

I've learned to love better, be more patient, exhibit self control (even when I don't want to) and I know what TRUE kindness really is. 

God has ushered me into a new year.  For that I am thankful.  My work on this earth is not finished yet. 

I have no resolutions.  I just want to be a better mother, wife, sister, aunt, niece, granddaughter, daughter, daughter-in-law, sister-in-law, friend, and co-worker.  I've been enlightened on how to be better.  Now it's up to me to take the bull by the horns and fulfill the revelation.  It's time for me to kick fear and uncertainty out of my life! For good!

I must not rely on my five senses to lead me.  I have to rely on the still small voice of God to guide me.  That has been my main struggle this year - letting my common sense rule the day, instead of God's all knowing Spirit.  It's a new day and I'm grateful for another chance to get it right.  Good bye fear! Hello courage!

Are you all with me???

Thanks for supporting me this past year.  Blogging has been a new experience for me, and I've loved every minute of it.  I'm hoping to grow The Natural Journey For Life in 2014.  So stay on for the ride!

Peace and love!

Monday, December 30, 2013

Orange Pineapple Ginger (OPG) Juice

My juicer is still whirring away folks!  Not only is this juice DELICIOUS it's super healthy and will fuel many systems in your body all at once. With only three simple, common ingredients this juice will keep you alert, glowing and free of belly aches! Initally, I thought oranges were just good for the vitamin C boost and the main benefit of eating pineapple was the enzyme bromelin that breaks down proteins....but boy was I WRONG! Check out characteristics I didn't know about these juice ingredeints. 

Oranges** -
1 - Contain high amounts of provitamin A,  vitamin B1 and B2
2 - Contain 170 known phytochemicals
3 - Can help prevent retina degeneration due to the carotenoid content

**IT'S BETTER TO EAT A WHOLE ORANGE INSTEAD OF POPPING A VITAMIN C PILL.  I put that in caps, becasuse when we consume whole food we get so many other benefits than when we take isolated, synthetic supplements.  The whole food nourishes the whole body.  A supplement will only effect ONE part of your system in an incomplete way.

Pineapple -  
1 - Prevalent vitamins are C, B1, B6 and folates
2 - Weight loss aide - consume before eating to help reduce appetite
3 - Can fight sterility due to it's high manganese content that helps form reproductive cells (in males and females)

Ginger -
1 - Good for easing symptoms of diarrhea
2 - Can reduce inflammation
3 - Can relieve gas pains

OPG Juice Recipe:
1 ripe, fresh pineapple
4 - 7 oranges
2 inches of fresh ginger root (or less if you don't like it so spicy)

Here is how I made the OPG juice:

Step 1 - Gather all ingredients
Step 2 - Remove the skins and chop everything up in preparation for the juicer

Step 3 - Juice all ingredients (I'm using a centrifugal juicer).  Try to alternate between soft and hard ingredients.

Step 4 - Strain the finished juice with standard strainer (not pictured...I forgot to take a picture!)

Step 5 - ENJOY!

This juice is also great for the cold season.  I think by far, this is my favorite juice. Drink up and drink often! 

Peace and love!

Friday, December 27, 2013

Another great snack: Apple Chips!

We've all heard the saying: "An apple a day keeps the doctor away" right?  Here's another one: "Chips made of apples can keep inches off your hips".  Okay.  It doesn't really rhyme, but you get the point! :)

I made some apple chips last night that I am happy to share with you as another snacking alternative. This is my first time actually making them, but not my first time consuming them.  They are great for children as well. 

Check out how I made these delicious treats!

Step 1 - Gather all tools and ingredients.  Since this was my first attempt I only used two apples (red delicious).  Three are pictured, but one was rotten.  Other ingredients used: ground cinnamon, nutmeg and ginger.
 Step 2 - Remove the apple core.  I didn't have a fancy device.
Step 3 - Slice the apples using a mandolin (straight ,1/8 inch blade).  PLEASE BE CAREFUL.  The blades are super sharp.  I recommend using the veg/fruit holder.  The last time I used it I cut my fingers (not fun!).  Slicing 2 apples took 2 minutes and my slices were nice and even.

Step 4 - sprinkle spices onto apple slices for desired taste.  Use hands to coat evenly.  Note I did not measure anything...just sprinkled and tasted.  I only added spices to 1/2 of the slices just in case Caleb does not like the extra kick.
 Step 5 - place coated apple slices onto dehydrator trays starting at the bottom.

Step 6 - set dehydrator to 135 deg F (recommended for fruits and vegetables).  I kept the apples in the dehydrator for 18 hours.  Depending on the thickness of your slices and desired moisture level the timing could change.  I wanted thin, crisp chips so 18 hours was perfect!
 Step 7 - Remove chips from dehydrator
 Step 8 - Enjoy!

I hit a home run for my first attempt.  These chips are the bomb diggy!! :) This was so easy to do and totally healthy! Another guilt free snack!
Peace and love!

Thursday, December 26, 2013

The Ultimate Snack: Popcorn

I LOVE POPCORN! I will eat it morning, noon and night.  It's been my favorite GUILT FREE snack for years.  About ten years ago I traded in the bags of microwave popcorn for raw kernels, oil and a big pot.  Which is the way my dad makes popcorn.  A few years ago we bought an air popper and my life was transformed!!!

Popcorn is a great snack because it's low in calories and high in fiber.  When you eliminate all the junk (chemical flavors and colors that give people cancer) it's quite a healthy alternative to potato chips and other savory snacks.  I "hook" my popcorn up with three main ingredients: coconut oil (replaces butter), salt and nutritional yeast flakes.  I could eat a huge bowl (alone) and not think twice about it!
Here is how I do it:

Step 1 - make the popcorn using the air popper
Air popper with kernels and popped corn

Step 2 - while the corn is popping gather all seasonings
Fixings: coconut oil, nutritional yeast flakes, Himalayan pink salt

Step 3 - once the corn has popped, heat up your coconut oil (if not already in liquid form)
Melting coconut oil

Step 4 - Grind up salt using a mortar and pestle. This increases the surface area of the salt granules allowing an even distribution (and you use less)
Grinding the salt to increase surface area -  makes it easier to distribute evenly

Step 5 (not shown) - drizzle coconut oil on popcorn, add salt and yeast flakes (all to desired taste profile)

Step 6 - ENJOY!!!!

Why use alternatives? Because the alternatives solidify the guilt free designation and here is why:

1.  Coconut oil (instead of butter) - coconut oil is a GREAT oil.  It's good for your skin, hair, and innards! It's antibacterial and contains MCTs (medium chain triglycerides) which are found in human breast milk and are great for building strength.

2. Himalayan salt (instead of iodized table salt) -  more minerals are found in Himalayan salt in comparison to table salt.  It tastes better and you can use less of it.

3. Nutritional yeast - I've been using this ingredient on my popcorn for over 10 years now.  A wonderful family that took me in while I was in undergraduate school were vegan and they used nutritional yeast on their popcorn.  That's what led me to use it.  Nutritional yeast has no leavening ability. It's high in protein and B complex vitamins.  It can be added to kale salads, kale chips, vegan mac and cheese and any dish you desire.

Be creative with your popcorn! I've added turmeric, herbs and garlic salt in the past. Try a sweet version with cinnamon and brown sugar and cloves. 

Is there such a thing as "raw popcorn"? If so, that may push me to convert 100% LOL!

How do you eat your popcorn?  Bag, pot or air popper??

Peace and blessings!

The Food Journey: Raw and Delicious!

I ate some really delicious RAW food that I want to tell you about.  I attended a dinner at Original Herbal Remedies this past weekend and it was superb! If you are in the NYC area and are interested in exploring raw cuisine please stop by.
 I forgot to take pictures of the appetizer, but see below for the menu and pictures of this scrumptious meal.

Kale and cabbage salad with kale crackers and nut cheese
Mango salad

Cauliflower rice with spicy cheese topping
Stuffed tomatoes with cashew sour cream
Brazil nut sunflower meatballs in tomato sauce
Bulgur cabbage on abed of power greens with avocado

Raw carrot cake
Orange and chocolate ice cream
Coconut chocolate macaroons

If it sounds like a lot of food....it was!! :)  I was stuffed to the brim! 

The Entrée

Dessert - chocolate and orange ice cream, coconut macaroon and carrot cake

What I love most about eating raw food is that it's alive!  All of the nutrients the food has to offer is being added to my body system. None of the nutrients have been degraded by heat making the food more nourishing.  A few months ago I wrote a piece on raw foods after taking my first raw food preparation class.  Here is an excerpt I want to share again (with slight modifications):
  2. When we cook food, the nutrients  are degraded and in some cases totally destroyed.  Leaving the food we eat on a daily basis with little nutrition.  Most of us supplement with vitamins we take orally.  If we eat well we can get all the nutrients we need solely from our food.
  3. Raw food is SO FLAVORFUL (if prepared right)! Oftentimes we think of raw, vegan food as gross, cardboard-ish and boring. 
  4. Raw food is very FILLING!
  5. Start slow.  Pick a recipe and perfect it before moving on to more complicated dishes.
  6. You can adapt cooked recipes to a raw version. 
  7. Our taste buds are dead and traumatized by all the processed food we eat.  We can revive them by eating better wholesome foods...and when you do , it will be hard to go back.
  8. If cooking using conventional means add oils and pepper last.  Oils and peppers can degrade while cooking and interrupt digestion.
After the  30-Day Raw Food Challenge I conquered this summer I felt like a new person.  I believe in raw foods and enjoy making and eating them.  If you've eaten a vegetable or fruit salad then you've had raw food! :)   Explore the concept a little further to really see what raw foodism entails.  I don't think I will ever be 100% raw, but I love the cuisine and encourage you all to eat one full raw meal very soon!

 Peace and blessings!

Tuesday, December 24, 2013

The Powerful Pawpaw

The Pawpaw - AKA the papaya (or melon fruit) is a powerful digestive aide.  I'm sure most of us have over indulged (just a wee bit) this holiday season.  The papaya is a great food to infuse into your diet to help your digestive system stay nimble and quick. 

Pawpaw, Papaya, Melon fruit

Here are 5 reasons to befriend the powerful pawpaw:
1. High in vitamin C (100 g of pulp = 103% of RDA - recommended daily allowance)
2. High in vitamin A (100 g of pulp = 18% of RDA)
3. Contains an enzyme called Papain that loves to break down protein.  This enzyme is sold as a supplement, but it's better to eat the whole fruit where possible.
4. Can help with skin disorders like eczema and acne due to the high vitamin A content.
5. Aides in healing digestive disorders such as:
    a) Irritable bowel syndrome and ulcers due to it's antiseptic effect on digestive mucosa
    b) Helps ease gastric inflammation, heart burn, and hernia by neutralizing excess gastric acid
    c) Can take action against intestinal parasites

How I use the Pawpaw:
1. I mainly use it in smoothies.  Because of Caleb's digestive issues, I try and sneak it in smoothies I give to him.
2. Fruit salads (not as often as smoothies)
3. I also cut it up and freeze it if I can't use it all before it gets spoiled (I actually have some in the freezer now).

Fruit salad with papaya

I don't really like the taste of the papaya, but I know how good it is for me.  That's why I'm all about making smoothies with this awesome fruit (I can mask the taste). Even though it's winter, you can still find papayas in most grocery stores (thank God for global imports).  I prefer to eat it raw, as enzymes are very sensitive to heat and I want the ultimate benefit from this slightly smelly fruit.

I saw a cooking show that used the papaya in a barbecue sauce.  It looked good, but I'm sure the vitamins and enzymes were totally zapped.

So, while you are filling your belly with turkey, Tofurkey, ham, veggie loaf or pot roast, think about adding some blended up pawpaw to the holiday punch to give your digestive system a kick.

What other ways can I use this powerful fruit? 


Reference for this post: The Encyclopedia of Foods and Their Healing Power - Dr. Roger Pamplona

Monday, December 23, 2013

In Pursuit of a Curl Pattern: Caring for Children's Curls

Hi Folks! It's been a while since we've heard from Kiki but she's back to give us an update on her curl pattern pursuit.  She's also sharing techniques on how she cares for her beautiful children's curly hair.  We will call them Princess K and Princess J. 
Here is Kiki in her own words.
Wow,  I am at Day 80!  NO HEAT!   Yeah, I am still wearing protective styles.  Here is the latest one.  My curl pattern has double to about 3 inches.  Wahoo!  But, all I can do is wait and keep wearing these protective styles - NO BIG CHOP for me.  So, I turn my attention to Princess K and Princess J.  They have beautiful curl patterns and I am green with envy.
Day 80 - protective style
Let's start with Princess K:

Princess K's hair is easy peesy. The only non-positive thing about it is that it is somewhat fine.  So when it's is straightened, it can look limp and thin.  Otherwise Princess K has wash and go hair.  It doesn't take much heat to straighten, curl,  and blow dry.   Her hair is a soft, pliable grade.  It response well to any shampoo, conditioner, mousse, gel... whatever...  I can wash her every every week and spend less than 2 hours, start to finish.   This is the style that we do when she is wearing her hair natural.  I wash it, condition it, detangle with big tooth comb, add a curling product.  Most any curl enhancing product will work well.  This time we used Tahlia Waajid Curly Curl Cream.  This and this is what happens.  Easy! 

Princess K's wash and go curls
Princess J is another story: 
Her hair is very thick and it requires that you use the "right" products for deep conditioning and detangling.  It takes me several hours to do Princess J's hair.   You have to used a multi -phased approach to get to the desired result.  Fortunately, I discovered that Bees Wax works wonders on her natural tresses.   I started sectioning her hair after blow drying it, applying some Bees Wax and twisting it. I did this once a week.  

Princess J's freshly washed and twisted hair using Beeswax
 After the 3rd week of doing this, I noticed that her hair was very soft  and had a nice sheen to it.  After washing her hair it was far less tangled.  I have been using the same products on her hair for years, so I know that it was the Bees Wax!    AMAZING! 
Great progress Kiki and your children are ABSOLUTELY GORGEOUS!  Thank you for sharing with us! I love the fact that you are keeping their hair natural. 
Stay posted!  There's more to come from this family of curlies!
Peace and blessings!

Sunday, December 22, 2013

I'm in Love with BS - Brussels Sprouts

Brussels sprouts are in the cabbage family and even look like mini green cabbages.  Due to participating in the CSA this fall I finally (first time in life!) tried  Brussels sprouts.  I am in LOVE!

Why do Brussels sprouts get such a bad rap?  They are packed with nutrition (more protein than any other cabbage) and very tasty when prepared properly.  I used a recipe from a co-worker that turned out to be delicious!

1 bag of fresh Brussels sprouts
Balsamic vinegar
Olive oil
Red pepper flakes
(I didn't really measure any ingredients - just added to taste)

Preparation (sorry no prep pictures - I got too carried away and forgot):
1. Cut sprouts in half
2. Place on baking sheet
3. Season with salt (garlic salt is preferred)
4. Drizzle with balsamic vinegar
5. Follow with olive oil
6. Broil for 10 minutes
7. Add red pepper flakes

Time: 20 minutes (tops!)

Any other Brussels sprout recipe I should try?

Peace and blessings!

Confessions of a Naturalista

Hi Folks!  I consider my self a "Naturalista".  Not just because of how I wear my hair (which is what the term is mostly used for), but because of my personal philosophy on what living a natural life means.  I hope you all know by now that I am very transparent.  I wear my heart on my sleeve and it's hard for me to hide anything.  I'm a very bad liar.  Not very good at pulling the wool over people's eyes.  Which leads me to my confession.

My confession:
I have been living a double life.  My life is split 50/50 between eating healthy good food.....and eating junk! Ever since Thanksgiving I've been lacking my normal "food filter".  All that darn blueberry cobbler I made for Thanksgiving desensitized me.  Now I will say that I was a beacon of healthy food for my family - making stir fry , soup, fresh juice, smoothies and chia porridge during the entire vacation.  I even helped my mother combat a cold she got while I was visiting with herbs, food and juice.  I gave food advice and taught my sister to fix Caleb's seed milk in hopes that she would make some for her own children.  But that darn blueberry cobbler got me!

Darn Blueberry Cobbler!

50% of what I eat is good for me:
The thing is: every morning I start off REALLY WELL!  I consume: smoothies, fresh juice, oatmeal, etc.  By the time noon hits I find myself munching on something really sweet and naughty!  Not only that, but as my food filter gets clogged, my exercise filter has just stopped working all together!  What I haven't posted about recently was that in November I sprained my ankle and could not exercise.  Because of babying my ankle I've relaxed about getting my work outs in.  And I feel like a creaky old Ford that needs a tune up.....and an oil change.

I was doing so well in November with the Detox for a Diva program and my liver cleanse that got derailed because I caught a 2 week cold.

Mr. Foolery:
I've still been eating my CSA veggies, and vegan meals (as posted).....I've just been following them up with what I like to call: TOM FOOLERY.  And having something sweet displayed on festive holiday platters calling my name loudly every where I go does not help!  I can hear the sweets now: "Zahra!? Zaaaaahraaaaaaa! Over here!! Come get a little taste...Just a pinch! It won't hurt." It's a snowball effect. Loss of self control in one area of life trickles into other areas.

The combination of too many sweets and no exercise despite the healthy food has not been good.  My pants are getting tight, and I'm noticing a belly bulge! It's not just about looking good either.  I don't feel good when I eat all that junk!  I hate to be so cliche and talk about New Year's Resolutions: but I'm changing my 50/50 ways for the new year.  After knowing what it feels like to have endless energy and self control I feel hypocritical about my food choices recently.  I've succumbed to the holiday pitfalls most of us experience.  Moderation is fine...but I've exceeded that principle! It's like I've been cheating on nourishing food for disease causing crap.

Okay! Now that I've exposed myself who is still with me? The fact that I know better means I MUST do better.  Pitfalls are a part of the journey.  What we eat can heal us or kill us.  It's time to put down the sweets and get myself together. Can anyone relate to my tales of woe?

Coming up for 2014:
1. Liver cleanse (FINALLY!)
2. Exercise 3-4 times a week
3. Food filter overhaul
4. Self control tune up

What are your health and wellness goals for the new year??

Peace and blessings!

The Hair Journey: Tress Update #10

Hi Folks! The end of 2013 is upon us and I wanted to share my last Tress Update for the year.  Today I wore what I call the Free Flo Fro.  Sounds fun right? Well I picked out my freshly washed hair and did not pat my curls into a smooth shape as per the regular Flo Fro.  I just let it  all hang out!
 My current hair regimen:
1. Wash with Dr. Bronner's Castille Tea Tree Oil Soap (LOVE IT)!
2. Condition with Beautiful Curls leave in conditioner (I partially wash it out)
3. Apply plain raw shea butter to hair while still damp to lock in the moisture (this softens my hair like you would not believe!)
4. Apply tea tree and rosemary oils (diluted with grapeseed oil) on my scalp (not pictured)
5. Style as desired. 
6. Depending on the flavor of the week (my hair style) I may wash it bi-weekly and co-wash once per week.

My curls are glorius!!!!!! I'm in LOVE with my naturally kinky curls!  Before I started this growing process I liked my hair.  Now I LOVE my hair.  I feel more in tune with what's necessary to have a healthy head of hair. I am educated on what my hair needs and that empowers me to make it happen! I also  LOVE the fact that most of the ingredients I'm using are simple and NATURAL. 


Recap of 2013:
In 2013 I've experimented with  a lot of styles and products.  Some products were good...and some...not so good! But that's a part of the journey.  Learning what works best for YOU.  YOU are your own hair guru.  No one should know your hair better than you.  See how my hair has grown this year??

What's next?  MORE HAIR!!!!! :)

Peace and blessings!

Tuesday, December 17, 2013

The Juice Journey: Citrus Kale Juice

Hey Ya'll!  The sniffles are back in our house! It's not me this time!! Thank God! :)

So I whipped up some powerful living juice to help fight the virus that has invaded our home.  It's a very simple recipe and it took 15 minutes to make. 

Citrus Kale Juice:
4 cups baby Russian kale (CSA treasure)
6 oranges
2 grapefruit

Citrus Kale Juice ingredients: baby Russian kale, oranges, grapefruit and lemon

I juiced the citrus components by hand, strained the juice to remove all pulp.  I used our Omega juicer for the kale.  What I've noticed is that the Jack O Lane juicer does not handle leafy greens very well.  So I stick with the Omega for leafy greens. I strained the kale juice and combined it with the citrus blend. 

Also note that the difference between a juice and a smoothie is that pure juice has most of the fibrous components of the fruit/vegetable removed (thus the reason for straining after putting the ingredients through the juicer).  Smoothies contain fiber and are made by putting everything into a blender a creating a puree of sorts. Juicing is good when you are detoxing or trying to heal a sickness.  Because all the fiber is removed the nutrients will go to your blood stream much faster.  Juicing also gives your digestive system a rest.

Yummy!  And so good for your immune system!

Try it and tell me what you think.

Peace and blessings!

Sunday, December 15, 2013

The Food Journey: Healthy Vegan Holiday Options

Hi Folks!

Due to participating in my first Fall CSA, I have been laden with awesome produce. About 50% of each shipment has been root vegetables.  Many of which, I've never eaten before such as radishes, turnips and rutabagas.  I have been exploring new recipes and I've come up with a few to share as part of the Healthy Holiday Food Carnival sponsored by Soul Food Therapy.

Check out 3 yummy holiday alternatives I've made using my CSA treasures!

#1 - Root Vegetable Mash (vegan, soy, gluten free)

Root vegetables are full of minerals and are in abundance during the cold weather months.  This is a good alternative to the classic mash potatoes we consume for holiday dinners.  This simple recipe actually calls for some tubers in the form of white and orange sweet potatoes and regular white potatoes. You'll get more minerals with this mashed recipe.

1 large turnip
1 white sweet potato
1 orange sweet potato
4 white potatoes
hemp seed milk
coconut oil
garlic (fresh)
cilantro (to garnish)

1. Cut up all vegetables in small pieces
2. Boil until soft
3. Drain water
4. Mash with standard potato masher
5. Add coconut oil, hemp seed milk and other seasonings to desired taste and consistency

You can add any herbs you wish.  Dill would be a great addition to this dish!

Time: 25 minutes

#2 - Curry Lentil Soup (vegan, soy, gluten, free):

Soup is just right for the cold weather season plus it's a good appetizer for the big holiday meal that's coming up.  Here is a twist on the run of the mill lentil soup I make quite often for Caleb. It's filled with carrots, turnips and hearty potatoes.

2 cups of green lentils (soaked overnight)
1/4 cups of black beans (soaked overnight)
1 onion
1 large turnip
1 potato
1 large carrot
1 small butternut squash
2 cloves (fresh garlic)
2 tsp of curry powder
salt to taste
coconut oil
coriander seed to taste
2 -3 large bay leaves

1.  Soak beans and lentils overnight (or quick 2 hour quick soak)
2. Wash beans, lentils, coriander seeds and bay leaves and boil until semi tender (20 minutes).
3. Add onions and cook for 10 minutes
4. Add carrots, turnip, potato, butternut squash and cook until veggies are tender
5. Add curry powder and salt
5. If water level gets low, add more.
6. After all vegetables are tender add garlic and carrots.  Cook for an additional 2- 5 minutes.
7. Lastly add coconut oil.  Stir well and let the soup sit for 15 minutes prior to eating so all the flavors can mingle.

The key to making soup is to start cooking the ingredients that take the longest first.  Then add the other ingredients according to their cooking times.  I add most spices and oils towards the end to retain their medicinal properties.  Heat can remove key nutrients and degrade flavor (like garlic).

Time: 30 - 35 minutes.


#3 - Peppery Sautéed Kale (vegan, soy, gluten free)

Kale has been called the Queen of the greens!  It's full of vitamins, minerals and even protein.  I received some Russian baby kale in the latest CSA shipment so I had to figure out what to do with it.  I wasn't in a juicing mood, so I decided to sautee it.  Although raw is the best way to eat leafy greens sauteeing helps retain some vitamins and keeps the minerals on your plate so you don't loose them to the leftover pot liquor. Great alternative to the boiled down greens we typically eat.

1 bunch of Russian baby kale (although any kale will do)
1/2 onion
2 cloves garlic
1/2 teaspoon of coconut oil
cumin to taste
banana peppers to taste
salt to taste

1. Wash kale
2. Chop onions and garlic and sautee until tender or brown in coconut oil
3. Add kale and sautee for about 2-5 minutes.  Don't let the kale get too soft or discolored.
4. Add cumin, salt and banana peppers
5. Remove from heat and enjoy!

I encourage you to deviate and free style any recipes in this post and on my blog.  Add any ingredients your taste buds are yearning for to make it your own.

Hope your holiday season is full of yummy healthy alternatives!

Peace and blessings!