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The Live Free Group

DELECTABLE APPLE CRISP

 

APPLE CRISP WITH OATS AND ALMONDS

Don’t fuss over what to make for dessert this week

You can easily use substitutions for this recipe. Don’t have apples, a mixture of fresh berries is a great substitution. Want pecans or walnuts? Try one or both of those instead of almonds.

Using a combination of tart Granny Smith and sweet Gala apples gives the dish texture and flavor. They both cook up well and don’t get mushy. Some other good options are Braeburn, Honeycrisp, and Pink Lady.

To cut the apples quickly and easily, we suggest using an apple core slicer.

Gluten Free Apple Crisp with Oats and Almonds

 

INGREDIENTS: (We recommend organic ingredients)

  • 4 medium size apples (Granny Smith and Gala)
  • 2 teaspoons fresh lemon juice
  • 1 teaspoon vanilla
  • 1 tablespoon arrowroot powder
  • 1 teaspoon cinnamon, divided
  • ¼ teaspoon nutmeg
  • ¼ teaspoon allspice
  • ½ cup coconut sugar, divided (or maple syrup)
  • ¾ cup gluten-free old fashioned oats
  • ¼ cup coconut flour
  • ¼ cup slivered almonds
  • ⅛ teaspoon salt
  • ¼ cup melted refined coconut oil
  • 3 tablespoons butter, cubed

INSTRUCTIONS:

  • Preheat the oven to 350F.
  • Remove the core from the apples, and cut them into bite-size pieces. To cut the apples quickly and easily, we suggest using an apple core slicer.
  • Toss the apples with the lemon juice, vanilla, cornstarch, half the coconut sugar, and half the cinnamon.
  • In a separate bowl, add the oats, coconut flour, almonds, salt, and remaining cinnamon and sugar. Stir to combine.
  • Drizzle the coconut oil over the oats, and stir to evenly coat.
  • Add the cubed butter, and stir to combine. Use the back of your spatula to press the butter into the mixture.
  • Spray four 5″ ramekins with nonstick cooking spray, and divide the apple mixture evenly among them. (If you prefer to make this one dish, pour the apple mixture into a shallow, two-quart baking dish before adding the topping.)
  • Using your hands, sprinkle the topping over the apples, gently pressing it down as you go.
  • Place the ramekins on a large baking sheet, and place the pan and the center of the oven.
  • Bake for 25 to 30 minutes or until the apples are tender and the top is nicely browned.
  • If you test the apples and they still feel firm, leave it in the oven a little longer. If the topping is getting too dark, cover it loosely with aluminum foil.
  • Allow the crisps to cool for 10 to 15 minutes before serving. The topping will crisp up as it sits.
  • Serve with vanilla ice cream or whipped topping, if desired.

THE LIVE FREE GROUP is a lively, energetic, integrity-based group of integrative health coaches bringing people together from all walks of life who want to seriously improve their health and lifestyles. We want you to know science has proven that poor health and degenerative diseases are preventable. You can achieve good health and you can maintain the changes made and have big results in how you feel and live. Please take a moment to subscribe to our blog, join our mailing list, like us on facebook, follow us on twitter, connect with us on linkedin, google+ and find us on PinterestContact us if you have any questions or to set up a Free consultation. 

BEST PUMPKIN SOUP THIS FALL

Pumpkin-Coconut Bisque

Don’t fuss over what to make this week

Warm up with a creamy bowl of hot soup! This light pumpkin-coconut bisque will  keep you on track this Fall.

The ingredient that really makes this subtle soup stand out is the unsweetened coconut milk. This ingredient thickens things up, leaving you with the perfect (seemingly rich) texture.

INGREDIENTS: (We recommend organic ingredients)

  • 1 1/2 tablespoons extra-virgin olive oil
  • 1 cup chopped onion
  • 3 garlic cloves, minced
  • 3 cups solid-pack pumpkin, canned
  • 2 cups vegetable broth
  • 2 teaspoons coconut sugar
  • 1/2 teaspoon ground allspice
  • 1/2 teaspoon dried crushed red pepper
  • 1 1/2 cups unsweetened coconut milk, divided
  • Salt and pepper
  • Pumpkin seeds, for garnish

METHOD:

  • Heat the oil in a heavy large pot over medium heat. Add the onion and garlic. Sauté until golden, about 10 minutes.
  • Add the pumpkin, broth, sugar, allspice, and crushed red pepper. Bring to a boil. Reduce the heat. Cover and simmer until flavors blend, about 30 minutes.
  • Working in batches, puree the soup in a blender until smooth. Return the soup to the pot. Bring the soup to a simmer, thinning with coconut milk to the desired consistency. Season to taste with salt and pepper.
  • Ladle the soup into bowls. Sprinkle with the pepita seeds, drizzle with a teaspoon of coconut milk, and serve.

 

THE LIVE FREE GROUP is a lively, energetic, integrity-based group of integrative health coaches bringing people together from all walks of life who want to seriously improve their health and lifestyles. We want you to know science has proven that poor health and degenerative diseases are preventable. You can achieve good health and you can maintain the changes made and have big results in how you feel and live. Please take a moment to subscribe to our blog, join our mailing list, like us on facebook, follow us on twitter, connect with us on linkedin, google+ and find us on PinterestContact us if you have any questions or to set up a Free consultation. 

FAST FABULOUS WHITE CHICKEN CHILI

White Chicken Chili

Don’t fuss over what to make this week

All you need are few simple ingredients to create this delicious 5-Ingredient Easy White Chicken Chili recipe. You can make it quickly on the stove in just 15 minutes, or let it simmer all day in your slow cooker.

INGREDIENTS: (We recommend organic and free-range ingredients)

  • 6 cups chicken broth
  • 4 cups cooked shredded chicken (*or see slow cooker method below, which uses uncooked chicken breasts)
  • 2 (15-oz) cans Great Northern beans, drained
  • 2 cups salsa verde
  • 2 tsp. ground cumin
  • a pinch of iodized sea salt
  • optional toppings: diced avocado, chopped fresh cilantro, shredded cheese, chopped green onions, sour cream, crumbled tortilla chips

METHOD:

Stove-top Method:

  • Add chicken broth, shredded chicken, beans, salsa and cumin to a medium saucepan
  • stir to combine
  • Heat over medium-high heat until boiling, then cover and reduce heat to medium-low and simmer for at least 5 minutes
  • Serve warm with desired toppings

Slow Cooker Method

  • Add chicken broth, 2 (uncooked) boneless skinless chicken breasts, beans, salsa and cumin to a slow cooker
  • stir to combine.
  • Cook on low for 6-8 hours, or high for 3-4 hours until the chicken is cooked through and shreds easily with a fork
  • Shred the chicken
  • Serve warm with desired toppings

 

THE LIVE FREE GROUP is a lively, energetic, integrity-based group of integrative health coaches bringing people together from all walks of life who want to seriously improve their health and lifestyles. We want you to know science has proven that poor health and degenerative diseases are preventable. You can achieve good health and you can maintain the changes made and have big results in how you feel and live. Please take a moment to subscribe to our blog, join our mailing list, like us on facebook, follow us on twitter, connect with us on linkedin, google+ and find us on PinterestContact us if you have any questions or to set up a Free consultation. 

 

TACO TURKEY BOATS

Zucchini Boats

This is a great combination of  garden fresh zucchini with spicy turkey filling, topped with melted cheese and refreshing shredded lettuce.  This can be served  over Basmati rice (our favorite is Lundberb Farms brand) or shredded lettuce or even black beans for a balanced meal.

 

Ingredients:  (We recommend using organic ingredients)

  • 4 medium zucchini, cut in half lengthwise
  • 1/2 cup salsa
  • 2 cloves garlic, minced
  • 1 pound lean ground turkey (or chicken)
  • 1 tsp chili powder
  • 1 tsp cumin
  • 1 tsp paprika
  • 1/4 teaspoon cinnamon
  • 1/2 cup chopped cilantro leaves and some stems
  • 1/2 tsp oregano
  • 1/2 tsp sea salt
  • 1/4 cup water
  • 4 oz no-salt-added tomato sauce
  • 1 to 2 jalapeño peppers, minced (optional)

Garnish items:

  • Finely chopped green onion and/or finely chopped cilantro, for garnish
  • 1/2 cup shredded cheese (your choice: vegan or other healthy option)
  • Salsa for garnish, optional
  • Shredded lettuce for topping and as a possible bed for the boats

 

Instructions:

  • Preheat oven to 400F. Place 1/4 cup of salsa in the bottom of a large baking dish.
  • Using a small spoon, hollow out the center of the zucchini halves, leaving 1/4-inch thick shell on each half.
  • Chop the scooped out zucchini flesh and save 1/2 cup to add to the taco filling (squeeze excess water with a paper towel,) discarding the rest.
  • Brown turkey in a large skillet, breaking up as it cooks. When no longer pink, add the chili powder, garlic , cumin, paprika, oregano, and salt and mix well. Add the reserved zucchini, tomato sauce, salsa, and water. Stir and simmer on low for 15 minutes.
  • Using a spoon, fill the hollowed zucchini boats dividing the taco meat evenly, pressing firmly. Top each with 1 Tbsp of shredded cheese.
  • Cover with foil and bake for 35 minutes, until cheese is melted and zucchini is cooked through. Top with cilantro and/or green onions if desired.
THE LIVE FREE GROUP is an integrity-based group of integrative health coaches bringing people together from all walks of life who want to improve their health.  Please take a moment to subscribe to our blog, join our mailing list, like us on facebook, follow us on twitter, connect with us on linkedingoogle+ and find us on Pinterest.
Click here to contact us now and if you’re ready to start shopping click here

HEALTHY CUBAN CROCK-POT CHICKEN

HEALTHY CUBAN CROCK-POT CHICKEN

Eye catching, protein-rich new favorite, try this delicious Cuban-style chicken recipe full of fresh ingredients. This preparation results in an absolutely delicious, fall-off-the-bone piece of meat. Make sure to leave 15 minutes for the first two steps, then pour everything into your crock-pot, and let it create its own pizzaz. Serve this recipe over black beans, brown rice or shredded lettuce for a balanced meal

Ingredients  (We recommend using organic ingredients)

  • 1/4 cup raw pumpkin seeds
  • 2 teaspoons cumin seeds
  • 1 tablespoon extra-virgin olive oil
  • 2 red onions, thinly sliced
  • 4 cloves garlic, minced
  • 2 tablespoons tomato paste
  • 1 teaspoon cracked black peppercorns
  • 1 teaspoon dried oregano
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon cinnamon
  • 1/2 cup chopped coriander leaves and some stems, plus finely chopped coriander, for garnish
  • 1 tablespoon grated lemon zest, plus grated lemon zest, for garnish
  • 2 tablespoons freshly squeezed lemon juice
  • 1 cup chicken stock
  • 3 lbs skinless bone-in chicken thighs, about 12 thighs
  • 1 to 2 jalapeño peppers, minced
  • Finely chopped green onion, for garnish
  • Salsa, optional

 

 

Preparation

  • In a dry skillet over medium heat, toast the pumpkin and cumin seeds, until the pumpkin seeds are popping and the cumin has released its flavor. Transfer to a mortar or spice grinder and grind. Set aside.
  • In the same skillet, heat the oil over medium heat. Add the onions and cook, stirring, until softened, about 3 minutes. Add the garlic, tomato paste, peppercorns, oregano, salt, cinnamon, and coriander. Cook, stirring, for 1 minute. Transfer contents of the pan to a food processor. Add the lemon zest and juice, chicken stock, and reserved pumpkin and cumin seeds. Process until smooth.
  • Arrange the chicken evenly over the bottom of the slow cooker stoneware. Pour the sauce over the chicken. Cover and cook on low for 6 hours or on high for 3 hours, until the juices run clear when the chicken is pierced with a fork. Stir in the jalapeño pepper to taste. When ready to serve, garnish with the coriander, green onion, lemon zest, and salsa, if you wish.

 

THE LIVE FREE GROUP is an integrity-based group of integrative health coaches bringing people together from all walks of life who want to improve their health.  Please take a moment to subscribe to our blog, join our mailing list, like us on facebook, follow us on twitter, connect with us on linkedingoogle+ and find us on Pinterest.
Click here to contact us now and if you’re ready to start shopping click here

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CHILI-LIME CHICKEN KABOBS

A summer sensation from your grill to the table. This recipe is so very simple.  It can even be fun by getting the kids involved in skewering. A perfect dish for outdoor dining for the family or a crowd!

These kabobs will be a huge hit at your barbecue–everyone will rave. The blend of citrus and spices is wonderful!  Double the recipe for a larger crowd!

Ingredients  (We recommend using organic ingredients)

  • 3 Tbsp olive oil
  • 1 1/2 Tbsp red wine vinegar
  • 2 limes, juiced
  • 1 tsp chili powder
  • 1/2 tsp paprika
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • cayenne pepper to taste
  • salt and fresh ground pepper to taste
  • 1 pound skinless, boneless chicken breast halves–cut into 1 1/2 pieces
  • Vegetable suggestions to alternate with marinated chicken: red onions, variety of sweet peppers, pineapple chunks

Preparation

  • In a small bowl, whisk together the olive oil, vinegar, and lime juice. Season with chili powder, paprika, onion powder, garlic powder, cayenne pepper, salt, and black pepper. Place the chicken in a shallow baking dish with the sauce, and stir to coat. Cover, and marinate in the refrigerator at least 1 hour.
  • Preheat the grill for medium-high heat. Thread chicken onto skewers, alternating with prepared vegetables. Discard marinade.
  • Lightly oil the grill grate. Grill skewers for 10 to 15 minutes, or until the chicken juices run clear.

 

ENJOY!!!

THE LIVE FREE GROUP is a lively,  integrity-based group of integrative health coaches bringing people together from all walks of life who want to seriously improve their health, lifestyles and finances. We want you to know science has proven that poor health and degenerative diseases are preventable. You can achieve good health and you can maintain the changes made and have big results in how you feel and live. Please take a moment to subscribe to our blog, join our mailing list, like us on facebook, follow us on twitter, connect with us on linkedingoogle+ and find us on Pinterest.
Click here to contact us now and if you’re ready to start shopping click here!
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PESTO MASHED POTATOES

thelivefreegroup.com

Pesto Mashed Potatoes

Change up your mashed potatoes to make a delicious alternative with a hint of color.  This delicious recipe  just got healthier by simply choosing red potatoes over the white.  Try varying your recipe using different kinds of pesto as well.  We have included one recipe below.   Enjoy!!! 

Ingredients  (We recommend using organic ingredients)

  • 6-8 red potatoes, peeled;
  • 2 tbsp coconut oil or butter
  • 2 cloves garlic, minced;
  • A few splashes of heavy cream or coconut milk;
  • 4-6 tbsp pesto;
  • Sea salt and freshly ground black pepper to taste;

Preparation

  • In a large saucepan, boil potatoes until soft. I always cube my potatoes prior to boiling because they cook faster and are easier to mash afterwards.
  • Once soft, strain the potatoes. In the same saucepan over a low heat, melt the cooking fat and add the minced garlic. Allow it to sit for a few moments in order for the flavors of the garlic to diffuse into the cooking fat.
  • Place the potatoes back in the saucepan and begin to mash. Pour in the heavy cream or coconut milk as needed. Be sure not to add too much, as it is very easy to dilute the other flavors. Alternatively, you can also simply use more of your chosen cooking fat instead of cream or coconut milk, it’ll make for an even richer side dish.
  • Once fully mashed, add the pesto. The amount will depend on how strong you would like to the pesto flavor to be. Finally, season with salt and pepper to taste.

 

Homemade Basil pesto recipe

(Makes 1 cup)

 Ingredients

  • 2 packed cups fresh basil leaves;
  • 1/2 cup good quality extra virgin olive oil;
  • 1/2 cup Parmesan cheese (optional);
  • 1/3 cup pine nuts (Cashews and walnuts also make a nice pesto);
  • 3 garlic cloves, minced;
  • Salt and pepper to taste.    

Preparation

  1. Put the basil, garlic and nuts in a food processor and pulse until everything is chopped.
  2. Add the olive oil and Parmesan, if using, and pulse again until smooth.
  3. Season to taste with salt and pepper.
  4. Enjoy immediately or make a bigger batch and freeze the leftovers.
  5. Ice cube trays make a good vessel to freeze the finished pesto. Simply pour the pesto in the small cubes and freeze. When making a recipe with pesto, thaw a couple of cubes and you’ve got your pesto.

 

THE LIVE FREE GROUP is a lively,  integrity-based group of integrative health coaches bringing people together from all walks of life who want to seriously improve their health, lifestyles and finances. We want you to know science has proven that poor health and degenerative diseases are preventable. You can achieve good health and you can maintain the changes made and have big results in how you feel and live. Please take a moment to subscribe to our blog, join our mailing list, like us on facebook, follow us on twitter, connect with us on linkedingoogle+ and find us on Pinterest.
Click here to contact us now and if you’re ready to start shopping click here!
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TROUBLE SLEEPING?

PURE REST by USANA HEALTH SCIENCES

What do you do when  all you want is a good night  sleep, but  you find yourself  tossing and turning instead.  You have a busy, stressful life. You drop into bed at the end of your day hoping to fall asleep instantly.  There is something natural you can do to help!

We love and recommend Pure Rest!!

Pure Rest is a fast-acting, sugar-free melatonin supplement which promotes the body’s natural sleep and wake cycles.

Along with diet and exercise, getting enough sleep is an important part of a healthy lifestyle. Are you ready to restore your natural sleep cycles without sleeping pills? Normal sleep cycles help you feel more energized, promote healthy immune function, and support antioxidant defense. Pure Rest is USANA’s fast-acting, ultra-pure melatonin supplement that is both safe and effective. Melatonin is a naturally occurring hormone that regulates sleep and wake cycles. Pure Rest is NOT a sleeping pill and is not habit forming. The orange-flavored tablets are sweetened with xylitol, dissolve quickly, and do not contain animal ingredients. Enjoy a healthy sleep with Pure Rest.

Health Basics

  • Orange-flavored, sugar-free dissolvable tablet designed to support better sleep
  • Sleep provides numerous health benefits, including maintenance of a healthy immune system
  • Contains no animal ingredients


USANA Difference

  • Effective
  • Safe
  • Science-based
  • Pharmaceutical Quality
https://www.usana.com/media/File/Downloads/NA/Nutritionals/US-ENPureRest.pdf

 

THE LIVE FREE GROUP is a lively,  integrity-based group of integrative health coaches bringing people together from all walks of life who want to seriously improve their health, lifestyles and finances. We want you to know science has proven that poor health and degenerative diseases are preventable. You can achieve good health and you can maintain the changes made and have big results in how you feel and live. Please take a moment to subscribe to our blog, join our mailing list, like us on facebook, follow us on twitter, connect with us on linkedingoogle+ and find us on PinterestContact us if you have any questions or to set up a Free consultation. Please take a moment to like us on Facebook, follow us on Twitter, connect with us on Linkedin, find us on Google+, pin with us on Pinterest, join our email list and Subscribe to our blog. Click here to contact us now and if you’re ready to start shopping click here!
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ZUCCHINI PARMESAN CHIPS

Zucchini Parmesan Chips BY THE LIVE FREE GROUP

The next time you have the urge to eat something savory, crispy, and crunchy, let these baked zucchini chips curb your deep-fried cravings.

 

Zucchini Parmesan Chips

Summer and fried foods just seem to go hand in hand. Especially foods that are derived from the abundance of fresh garden produce available now. The next time you have the urge to eat something savory, crispy, and crunchy, let these baked zucchini chips curb your deep-fried cravings. You won’t believe these easy crisps weigh in under 100 calories.

The Live Free Group loves to promote healthy living!! We hope you enjoy this healthy fabulous baked veggie dish.

Ingredients:

  • Coconut oil or other healthy oil to lightly coat baking sheet
  • 2 medium zucchinis (about 1 pound total)
  • 1 tablespoon olive oil
  • 1/4 cup freshly grated Parmesan
  • 1/4 cup plain dry breadcrumbs (gluten free, if desired)
  • 1/8 teaspoon iodized sea salt
  • Freshly ground black pepper

Directions:

  • Preheat the oven to 450ºF. Coat a baking sheet.
  • Slice the zucchini into 1/4-inch thick rounds.
  • In a medium bowl, toss the zucchini with the oil.
  • In a small bowl, combine the Parmesan, breadcrumbs, salt, and a few turns of pepper.
  • Dip each round into the Parmesan mixture, coating it evenly on both sides and pressing the coating on to stick.
  • Place in a single layer on the prepared baking sheet. If necessary, press down on each zucchini coin with the back of a spoon to make the coating stick even more.
  • Bake the zucchini rounds until browned and crisp, 25-30 minutes. Remove with spatula. Serve immediately.

 

 

 

 

THE LIVE FREE GROUP is a lively, energetic, integrity-based group of integrative health coaches bringing people together from all walks of life who want to seriously improve their health, lifestyles and finances. We want you to know science has proven that poor health and degenerative diseases are preventable. You can achieve good health and you can maintain the changes made and have big results in how you feel and live. Please take a moment to subscribe to our blog, join our mailing list, like us on facebook, follow us on twitter, connect with us on linkedingoogle+ and find us on PinterestContact us if you have any questions or to set up a Free consultation. 

 

if you’re ready to start shopping click here!

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Are You Up for The SMART Challenge?

MySmart-featured-image

It’s time to get excited about the many ways to customize MySmartShakes to fit your individual needs and taste preferences. Here’s just one example of a delicious MySmart recipe. More to come!

https://www.facebook.com/usanahealthsciences/videos/10153421738142373/

 

 

THE LIVE FREE GROUP is a lively, energetic, integrity-based group of integrative health coaches bringing people together from all walks of life who want to seriously improve their health, lifestyles and finances. We want you to know science has proven that poor health and degenerative diseases are preventable. You can achieve good health and you can maintain the changes made and have big results in how you feel and live. Please take a moment to subscribe to our blog, join our mailing list, like us on facebook, follow us on twitter, connect with us on linkedingoogle+ and find us on PinterestContact us if you have any questions or to set up a Free consultation. 

if you’re ready to start shopping click here!

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