A Natural Note from Jo— Morning Goodnesss

This weekend put a list together for these two yummy recipes they will jump start your morning.

As I write this email my “Sunshine in a Glass” is making me smile!



Sunshine in a Glass

1 ruby grapefruit, peeled, remove seeds

3 large carrots scrub clean cut in large chunks

1 inch of fresh gingeroot peeled and diced

water to thin if needed.

Puree in your vita-mix; food processor or blender. Water will depend on how juicy the grapefruit is.

Variations: add 1 tablespoon Chia seeds or flax or hemp seeds; add a handful of greens (the color will change)




Spiced Chia Muffins

(each day they get a bit more dense but still really good – good for 5 days ..if they last)

1 tablespoon chia seeds (chia is the Mayan word for strength)

1 ½ cups whole wheat flour (other options ¾ cup whole wheat ¾ cup Kamut flour  or ¾ cup spelt and ¾  cup whole wheat flour)  experiment with your favorite flours


2 teaspoons baking soda

½ teaspoon sea salt

1 cup pumpkin puree or sweet potato puree or any type of squash puree

1 cup unsweetened apple sauce

1 egg plus 1 tablespoon water

   If you do not use eggs leave them out and add ¼ cup liquid or an additional ¼ cup applesauce

½ cup maple syrup B or ¼ cup agave nectar and ¼ cup maple syrup  or ¼ cup honey and ¼ cup maple syrup


1 tablespoon lemon juice

1 tablespoon vanilla extract

½ cup dried fruit chopped

1/3 cup chopped nuts (optional)


Preheat oven to 350.  Line a 12 cup muffin pan with papers

Mix dry ingredients together mix well.

Whisk together wet ingredients until blended.  Combine the two separate mixes.

Fold in the dried fruit and nuts.


Fill each cup full you may have extra for 1 or 2 more muffins.

Bake 18 to 23 minutes,  check the muffins with a toothpick when inserted in the center comes out clean.


Few Chia facts:

 The Chia expands 12 times its weight so while in your digestive tract they soak up fluid and you feel very full thus you can lose weight as you feel full.

Another benefit is the omega-3 fatty acids and omega-6 these fatty acids provide heart health and other benefits to skin, hair and nails.

Calcium is also a perk especially for vegetarians who avoid dairy.  The Chias give 18% RDA per ounce of calcium – wow can you imagine if you paired them with dark leafy greens – a calcium packed punch!


Have fun with the chia – an overnight “pudding” soak 1 tablespoon chia seeds in 1 cup milk (almond, rice, hemp or other favorite) in  the refrigerator.  The next day you will have a pudding consistency eat as is or sweeten with honey, maple syrup or your favorite natural sweetener.  Dress it up with nuts and dried fruit.






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