A Little Lost, A Little Found health journey recipes

3 ingredient “honey” roasted almonds

Disclaimer upfront – I don’t use honey in this recipe! I use a honey substitute, Coconut Nectar. That said, you can use either.

How to Make It:

Granulated Swerve/Stevia1tbsp
Dried Coconut Flakes2tbsp/to taste
Coconut Nectar2tbsp/to taste

Melt the butter and add in your desired amount of almonds. Bake over medium heat and stir occasionally to fully cover them in butter. Let them roast until you start hearing some popping sounds. Keep an eye out, don’t let them burn!

Once you feel they’re adequately roasted, remove from heat. Then, drizzle your almonds with the desired amount of coconut nectar. There’s no right or wrong amount here, just practice and preference. Stir and let sit.

As the batch begins to cool, sprinkle with dried coconut flakes and swerve. Again, these amounts are to taste.

Stir and enjoy hot or let them cool off and set completely!

My latest batch of Coconut Nectar roasted almonds, sprinkled with coconut flakes and swerve sweetener.


There is a decent amount of variety when it comes to coconutflakes. The shape and consistency of the brand you use may affect how much you use over the almonds. I’ve been using thinner strips of coconut flakes (almost like long rice), rather than the thick cut.

You can choose to use honey, which will create a stickier final product (equally delicious).

Yum, Yum:

I initially began cooking with Coconut Nectar, because it’s advertised as low glycemic and a healthier option than honey. However, as I was preparing to write up this recipe I found conflicting information about the benefits of Coconut Nectar.

The main attractions are that it’s rich in: amino acids, has good B vitamins and minerals like magnesium, low glycemic levels so blood sugar shouldn’t spike (i.e. diabetic friendly), and it has inulin which promotes good gut health.

However, you can easily find articles that pick apart each of these touted benefits. So, while it appears that coconut nectar is a healthier option than white cane sugar — I’m not fully clear on its benefits in contrast to other natural sweeteners, like honey. It might be that they both have their own pro’s and con’s, just maybe not the same ones.

If you give it a try, comment and let me know!

Until next time!


A Little Lost, A Little Found health journey recipes

The “Trick Yourself into Eating an Avocado” Smoothie

Maybe you like avocados, maybe you don’t. Let’s jump into the recipe and I’ll explain the rest later.

How to Make It:

This recipe can make anywhere from 12-20 ounces of smoothie, depending on what you add in. I find myself grabbing handfuls of this or that and tossing it in. I tried to be more precise here for you.

Pour the water into your jar first. If you add the optional ingredients, increase the water to 1 cup. The more water you have, the runnier – so, you can decide the consistency you enjoy most. The splash of stevia just gives it a little sweet bite, like a cherry on top.

Then, toss in the sliced and diced ingredients and blend it up!

This is an easy way to get all the nutrients of an avocado without actually tasting the avocado, which I do not enjoy. The more berries and fruit you add, the less you’ll taste the avocado. Even if you do blueberries alone, they’re tasty enough to cover up the avocado. This treat is a great way to give you tummy a break from it’s hard work digesting, while also getting some good nutrients in your day. Just think, a whole avocado!


Smoothies generally taste better when they’re cold. So, you can make the smoothie and put it in the fridge overnight. Or, you can freeze at least 1 of the ingredients, I’d suggest either the avocado or blueberries.

I’ve been learning that smoothies don’t have to be precise like baked goods. Go heavy on the things you really like (i.e. blueberries) and make sure there’s enough water or milk to keep the consistency smooth.

So, this could be a three ingredients smoothie: avocado, blueberries, water. Or, it could become a morning fruit bowl! : avocado, blueberries, raspberries, lemon juice, apple, banana, etc.

Usually, I keep it to the basic recipe. Today, however, I added in a little apple and a little banana, because they were lying around in the van kitchen.

Yum, Yum:

Now for the background. I can’t believe how easy this recipe is. I used to make it everyday for breakfast and would think to myself, “I’m eating a whole avocado. There’s no way I’d be doing that otherwise.” Avocados are gross! I don’t like the flavor or consistency. When I get a little chunk in my smoothie, I grimace and choke it down. However, it seems to absorb all the other flavors around it. So, while the original recipe I found calls for 1/4 cup of berries, I always find myself dumping in a bit more.

On the other hand, avocados are nutritious! I want to consume them, I just struggle finding a tasty way to do so. Here are a few benefits of avocados (which I briefly summarize from

  • Vitamins B, C, E, & K
  • Small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin)
  • Potassium
  • Soluble Fiber
  • High [healthy] fat, low carb
  • Helps increase the nutrient absorption from other foods your eating it with
  • Antioxidants
  • Some other great things are might be true like fighting cancer and helping you lose weight

This morning, I was fighting a bout of insecurities and feeling brain fog when I felt my body screaming, “Feed me real food!” As opposed to the cheese and crackers I had been eating.

While we should be careful not to use food as a crutch, hero, or reward – sometimes, our hearts and brains are crying out for real nutrients. And this morning, this smoothie hit the spot and made everything seem all better.

So, if you’re an avocado hater – don’t give up yet, just give this smoothie a try and add in extra berries or coconut milk!

Let me know if you give it a try! And if you do, let me know if you like it!

Final Note – The approach I take to my recipes are always with colitis/autoimmune disease in mind. It’s very difficult to find sugar free/grain free recipes, so I’m on the hunt to find and share them here!



PS – Want to keep this recipe and my other treats for yourself? Grab a copy here!

A Little Lost, A Little Found health journey

Saying goodbye to the med’s

One year ago, I had several thoughts swirling around in my mind:

“I’ve had strep twice just this year, what if I get something worse?”

“I’m stressed out and want to eat everything in sight.”

“What if the Remicade fails? How long do I have with it?”

“What if there really is another way?”

Prior to this particular season in my life, I wasn’t ready to shake off any medications. I had made that mistake once and ended up hospitalized twice. Three years of infusions with zero side effects or symptoms, why would I want to give that up?

My two bouts of strep were awful and I saw for the first time what it meant to have a suppressed immune system. It just clicked: I have this disease no matter what, I’m only treating symptoms. I’m not actually healing. So, not only was I not getting better – I was adding risk that I would contract another serious illness.

My doctor warned me this could happen: people start feeling better, then stop taking their medications. “Don’t do that.”

Obviously, I did.

I wanted to at least try this “natural path” I’d been hearing of the last few years. Either a medication would control my immune system, or maybe I could. Presumptuous? Maybe. Probably.

After looking around online for a local practitioner who looks at the whole body, I settled on a DC (doctor of chiropractic) in Bountiful, UT. With years of experience working with gut related illnesses, I decided to give it a try. After my first round of blood work, he sat down with me for nearly an hour explaining in detail what every line meant and how it related to my body’s overall function.

We looked at thyroid, kidney, adrenals, gut, protein uptake, and other stuff I can’t remember. He also discussed functional ranges: these are the ideal ranges for your body’s optimal functioning. Typically, when you get blood work back and it’s high/low/normal, that’s in comparison to other people getting blood work done at that lab. Since sick people are the ones getting blood work done most often, your high/low/normal ranges are in comparison to that batch of people.

My GI doctor is so intelligent and great at his job. But, my current sentiment is that the hospital is wonderful for acute care. I got in, got in remission, got out. But, there must be another way to whole body, ongoing health – beyond band-aids that suppress symptoms.

When I thought I was “healthy”, my blood work showed that I was not. We had some work to do before I could start skipping infusions. The protocal laid out for me was 3 vitamin infusions for 3-4 weeks, 1-2 UBI’s for 3-4 weeks, NMT, and a whole list of supplements. The target here was to get my body in true recovery: lower inflammation, improve gut lining and nutrient uptake.

The vitamin infusions were amazing. I want to do another round again. This is something readily available. Certain “cocktails” need to be prescribed, but you can get doses to boost your body at local clinics. The infusions bypass your gut and get right into your body. My body wasn’t absorbing my nutrients appropriately, that’s why this was prescribed for me.

UBI’s are pretty neat. It stands for Ultraviolet Blood Irradiation. It was developed prior to vaccines, but when pencillin came around we just didn’t seem to need UBI’s. But, the process is effective. You take out some blood into an IV drip. It can be infused with oxygen. Then, it’s run through ultraviolet light that kills off any bad bacteria/viruses. The blood is returned into your body and shows your immune system what’s healthy and what’s not. It’s kind of like retraining the immune system on what to attack.

NMT – stands for NeuroModulation Technique. I’m not 100% sure on this yet, but I’m not totally critical of it either. It’s based on an understanding of the mind-body connection, that the mind and body are communicating in the background all the time. The is idea that energy is constant throughout time and space, so my energy can communicate with your energy and with that connection a practitioner can learn what is aligned or misaligned in the mind-body connection. Then, the practioner can essentially retrain the patient’s mind-body conection to behave appropriately. I think I’m hitting the main points here, but here’s the website if you’re curious.

We used NMT to help identify what my body felt like it needed to work on. My body indicated I needed help with my immune system, some allergies, the link between mind-gut, and a couple of other things. It’s a tool in the toolbox that goes alongside the infusions, UBI, and supplements.

Finally, I started a whole host of supplements like Omega-CO for important fish oils, vitamin b, vitamin d, a round of K, pre-biotics and pro-biotics, and some digestive support blends. All that in conjuction with cleaning up my diet.

Is it enough? How long can remission last? Then again, how long can a certain medication last?

I don’t know the answers to those questions. I do know that I went to dinner with 4 friends in April and they all got COVID except me.

So, for now, I’ll go celebrate my one year of natural remission! ONE YEAR! I’m cautiously optimistic and still check my stool everyday for signs of the disease.

This one year mark is significant, because it shows that it’s possible. But, it’s also an accountability marker to remind myself that I still have the disease and absolutely cannot relax on my diet or supplements. So, I better get off and go order some more.

If you’re thinking you want to try the natural path, do NOT stop taking your medication yet. Find a provider you like and trust first.

If you’re curious about my experience, go ahead and comment or email me. I’m always happy to talk about it.

And, happy new year!