The Morselist

Morselicious Marathon Medals, Spring cleaning, Nilla-nutty recipe

May 6, 2013 by Maura Knowles 8 Comments

Who wants a NILLA NUTTY recipe?

Who’s earned a Marathon medal?

Who wants to order Week 1 of my ULTIMATE 21 day MORSELICIOS Detox e-cookbook?

I’m SOOO excited to share my first 7 days of MORSELICIOUS recipes with you! Each day includes recipes for breakfast, mid-morning snack, lunch, mid-afternoon snack, dinner, dessert and hot cup’s of MOJO, shopping list, healthy tips and mo’! Great gift idea for Mother’s Day! Email me today to order!

Congratulations to my MORSELICIOUS sister, Seana for completing her first half marathon (13.1 miles) in the Sacramento heat, none-the-less in 3 hours & 23 minutes!
INCREDIBLY PROUD of her!!! See her MORSELICIOUS MEDAL below!

Say this three times quickly!!

MORSELICIOUS MARATHON MEDAL
MORSELICIOUS MARATHON MEDAL
MORSELICIOUS MARATHON MEDAL!

Spring has sprung and so has Mo, the Morselist’s creative clean-“itis” craving. ‘Tis time to morselfy your spring cleaning, so let’s get started with some of
Mo’s top 10 tips!

1 Clear the clutter. You all know what I mean. Get it clear and clean!

2 Donate items you haven’t used or worn in more than 6 months to a worthy cause

3 Start a compost bin, can or jar, if you don’t have a yard. I use a large jar to put my brewed chicory root and vegetable peelings. Coffee grounds, tea leaves and even clean egg shells mixed in with soil does wonders for your garden AND reduces waste. DOUBLE MORSELICIOUSness! Watch this 3 minute “how-to-compost-video via The Sierra Club”http://www.youtube.com/watch?v=9FfnbTC1Mis

4 Make your own eco-friendly cleaner. My favorite concoction is to mix
Baking soda with peppermint castile soap and warm water, which makes an excellent fresh smelling NON-toxic scrubbing agent. Consider adding fresh lemon juice and even using the used lemon for extra fresh scent, scrub and shine. For the sinks and toilet bowl, NOT using the same sponge, try a mixture of baking soda and white vinegar. It actually fizzes when you mix the two, so it’s kind of fun…yes, one must make FUN out of spring cleaning! It’s the MORSELIST’s rule! ☺

5 Clean your refrigerator. Start by taking EVERYTHING out, shelf by shelf. Yes, you may do this one shelf at a time. Deep clean the inside of your fridge with a mixture of warm water, fresh lemon juice and baking soda. Towel dry and put everything back, assuming your food items and jars, etc. are already clean. If not, clean those, too and toss any old and moldy items… say that 3x quickly:
“OLD and MOLDY
OLD and MOLDY
OLD and MOLDY” ☺

6 Clean out and clean up your pantry/cupboards: After removing your shelves, again one at a time, consider lining them with fun lining paper…so much easier to clean. Heck, you can even make your own, if you’re feeling extra MORSELICIOUSly crafty or get your kids involved. Make it fun and while you’re at it, clean up your pantry items that contain high fructose corn syrup, sugar, msg, too much sodium, ingredients you can’t pronounce and did I mention sugar? Stay tuned for my upcoming article on SUGAR DETOX.

7 Open sunshine! Open your windows and breathe in the fresh air! A lil’ fresh oxygen does the body and soul good.

8 For mo’ oxygen in your home, pot some plants in every room. You know I LOVE my green and yes, I have plants in every room of our home and not only does it provide natural beauty, it provides mo’ oxygen and cleaner air. TRIPLE MORSELICIOUSness!

9 Start an herb garden, even if it’s just a little pot…I have a pot of fresh bail on my kitchen counter and it lasts much longer than buying a bunch of basil at the market every week, plus it’s SO fragrant and there’s something really fun about clipping your own fresh herbs for every meal. Try it, you’ll like it. Just ask Mikey. (And if you don’t know that reference, good God, I’m old!) ☺

10 As a reward for completing Mo’s spring cleaning list, I’ll share my
MORSELICIOUS NILLA NUTTY SHAKE recipe. As with 99.9% of my recipes, this is vegan, gluten-free, almost NO sugar or sodium and of course, loaded with oodles of MORSELICIOUSness! Enjoy!

MORSELICIOUS NILLA NUTTY(vanilla-coconut-almond) SHAKE

½ cup canned coconut milk
½ cup almond milk (I prefer unsweetened)
1 tbsp vanilla flavor
¼ tsp pure ground vanilla
optional: 1 tbsp cacao nibs
crushed ice

Serves 2
Blend all ingredients in a high-speed blender until desired consistency and sip or slurp the MORSELICIOUSness.

TIP: If you double or triple the recipe, you can freeze remaining shake in popsicle molds or ice cube trays and blend again with mo’ milk of choice when your CRAVING strike What are YOUR favorite ways to spring clean/detox?

Ready. Set…. GO!

www.themorselist.com

Filed Under: Healthy cookbook, Healthy Living Tips, Morselicious Recipe, News, recipes Tagged With: All Natural, Healthy Cookie Alternative, Healthy recipes, healthy snack, IIN Institute for Integrative Nutrition, kid friendly, Living Morseliciously, marathon, MORSELICIOUS RECIPE, Morselicious Treats, Mother's Day gift idea, Ultimate 21-day MORSELICIOUS Detox e-cookbook, Vegan-No Sodium-No Gluten-No added Sugar-All Natural

MORSELICIOUS Monday-Time to cut the C.R.A.P.

April 29, 2013 by Maura Knowles 2 Comments

Mo & her rainbow salad

Do you struggle to to eat a rainbow every day? Are you sick of the CRAP? I know my joke is old to some of you, but SKITTLES do NOT count as eating a rainbow.

It’s time to CUT the CRAP! You heard me correctly…the MORSELIST is gettin’ dirty!

Cancer and most chronic inflammatory diseases are caused by consuming CRAP!

C-carbonated sodas
R-refined sugars
A-artificial anything
P-processed /preservatives

Let’s reverse that by:

C choosing CLEAN

R real -(rainbow)

A and

P pure

FOODS!! :)

Which C.R.A.P. will you choose?

Please share your comments here and on a FUN note, my dad, Mac, came for a visit this past weekend and we had a grand time! Here is a photo of us at the California Science Museum: Space Shuttle Endeavor exhibit! INCREDIBLE!

Mac-n-Mo at Space Shuttle Endeavor

“I don’t want to get to the end of my life
and find that I lived just the length of it.
I want to have lived the width of it as well.”
- Diane Ackerman

Kaledioscope CA Science Museum

I’m now taking orders for my upcoming ULTIMATE 21-day MORSELICIOUS Detox e-cookbook, as well as appointments for one-on-one health coaching sessions/group workshops.

Please contact me to schedule a free consultation and/or to pre-order your e-cookbook.

Mo with lemons & limes

Happy MORSELICIOUS Monday!
www.themorselist.com

Filed Under: Call to Action, Quote-tip Tagged With: All Natural, California Science Center, Healthy Cookie Alternative, Healthy recipes, healthy snack, IIN Institute for Integrative Nutrition, kaledioscope, kid friendly, Live life fully!, Mo the Morselist Health Coach, Morselicious Treats, morsels, Space shuttle ENDEAVOR, Ultimate 21-day MORSELICIOUS Detox e-cookbook, Vegan-No Sodium-No Gluten-No added Sugar-All Natural

A Sunny MORSELICIOUS Monday & EARTH DAY

April 22, 2013 by Maura Knowles 4 Comments

Happy MORSELICIOUS Monday and what an Earth Day ’tis! The sun is shining brightly here in Sunny CA! How do you plan to celebrate/honor Earth Day? Please share!

Yours truly was asked to be featured in the upcoming Fall issue of WhereWomenCook Magazine and graciously, she accepted! The incredible photographer, Martha fr0m iseethemoonphotography arrived at 7:30 am yesterday morning for a MORSELICIOUS shoot! Here are a few sneak peaks from my phone camera.

In addition to some Mo and her MORSELICIOUS Treats photos, they are featuring a few of my new recipes from my upcoming cookbook, The Ultimate 21 day MORSELICIOUS Detox.

Please email me directly if you want to find out how to pre-order.

Now onto some NON-FOOD MORSELICIOUSness!

This article was published on examiner.com a few weeks ago and many of you asked me post here. Ask and ye shall receive: Please feel free to add some of your own ideas. I’d LOVE to hear and have a MORSELICIOUS week!

http://www.examiner.com/article/mo-s-morselicious-tips-for-inexpensive-or-free-non-food-rewards

‘Tis time to reward yourself for all of your MORSELICIOUS detox accomplishments, that is assuming you have been following Mo’s 85/15 rule and eating clean, whole, REAL food at least 85% of the time, incorporating a RAINBOW of colors into your daily meals. Remember skittles DON’T count! ☹ I have completed week 1 of my Ultimate 21-day MORSELICIOUS DETOX e-cookbook and currently in the middle of week 2 and have been inspired to create mo’ lists and ideas for MORSELICOUSLY fun way to eat clean and reap the rewards.

The dilemma most of us face when rewarding ourselves for being 85% perfect (remember strive for progress NOT perfection), is that most of us choose to reward ourselves with decadent-less-than-optimal-healthy food choices. I use the word, “choose” loosely, because oftentimes it’s not a mindful choice, but a habit. Admittedly, I am guilty of this sometimes, too, which is why I have created this list for you. Here are some MORSELICIOUSly creative, fun and inspiring reward ideas. Please feel free to add your own and share with the rest of us. ENJOY!

• Treat yourself to a fragrant and colorful bouquet of flowers.
• Plant some colorful succulents in your garden.
• Start an herb garden.
• Visit a museum.
• Take a bike ride.
• Take a hike…☺ a nature walk, a walk around ANY body of water. It’s amazing how it clears the mind and fresh air is beyond therapeutic.
• Take a class in an activity or subject you’ve always wanted to try.
• Volunteer. Maybe read to the eldery or under-priveleged children, or take a meal or two to a neighbor-in-need.
• Visit the library and check out a book you’ve been thinking of reading, but never got around to it. Make it a fun one!
• Create a visualization board or journal and travel in your mind. Fantasize about your new goals, dreams and accomplishments.
• Treat yourself to a foot massage or full body. Find a massage school for some incredible deals.
• Write someone a handwritten note on colorful paper/stationery. It will brighten their day as well as yours.
• Call a friend. Invite them to join you on a little adventure, walk, bike ride, swim, museum excursion or a vintage store shopping spree.
• Try something new. Make it FUN!
• Watch the sunrise
• Watch the sunset
• Pour your fancy spa water into your reusable water bottle and take it with you everywhere.
• Spoil yourself, or better TREAT yourself as you deserve to be treated!
• Buy extra thick/cushiony socks. Believe me, it makes a HUGE difference on your hikes/walks and you will WANT to walk further.

For those of you who want to schedule a one-on-one health coaching session with Mo, please email me directly and visit www.theMorselist.com

mo@macnmos.com

Filed Under: Call to Action, Healthy cookbook, Healthy Living Tips, News Tagged With: Earth Day, Healthy Cookie Alternative, Healthy recipes, healthy snack, IIN Institute for Integrative Nutrition, kid friendly, Mo the Morselist Health Coach, MORSELICIOUS RECIPE, Morselicious Treats, morsels, Vegan-No Sodium-No Gluten-No added Sugar-All Natural

Nutso-sweet: coconut sugar & MORSELICIOUS carrot cake recipe

April 15, 2013 by Maura Knowles 8 Comments

HAPPY MORSELICIOUS-NUTSO-SWEET Monday!

Hope you all had a fantastic weekend!

Anything exciting you’d like to share? Please post your comments and are you in for a tasty treat! My wonderful sister was in town for a MORSELICIOUS visit and she took ALL new product shots of Mac-n-Mo’s. Please visit and check out our new prices & party packs! http://shop.macnmos.com/main.sc

Thanks, Sis”TOR!” Photos NOW & THEN:

Lauren O’Connor, my partner-in-MORSELCIOUS NUTSO-SWEETness, created a carrot cake recipe using Mac-n-Mo’s MORSELICIOUS Mix and OMG! YUM!

Nutrisavvy, Lauren O’Connor with Mac-n-Mo’s

Today’s question is from one of my amazing MORSELITES!

Please keep your questions and suggestions coming. We LOOOVE hearing from you and finding answers to your questions.

Q: What’s all the hype about Coconut Sugar? Is it really a better alternative?

A: Coconut sugar is derived from the sap of the coconut flower buds. These buds are what provides the nutrients to the growing coconut. You may have heard all the wonderful nutritional benefits of coconut and its by-products such as coconut oil, coconut milk and coconut water.

Also known as palm sugar, this sweetener is natural, and not concocted in a lab. It is made purely from the sweet watery sap of the flower buds of fresh coconut. Because it is unrefined and minimally processed, it is a great alternative to other sugarcane based sweeteners such as refined white sugar, brown sugar, turbinado sugar, sucanat sugar and molasses.

According to tests in Philippines, USA, Japan and Australia, coconut sugar has a lower glycemic index than sugarcane-based sweeteners which means it will not trigger a dramatic spike in blood sugars. It is classified with a 34-54 GI (glycemic index) which is considered the LOW end of glycemic range.

The vitamins and minerals contained in the sugar include calcium, magnesium, potassium, zinc, iron, copper, manganese, phosphorus – all important for the body’s proper functioning. Maple syrup another natural sap-based alternative, contains important nutrients such as these but may have a slightly higher GI. Note that coconut sugar is also rich in amino acids, making up proteins, the building blocks for your bodies cells, organs and structures. Thus it is not a completely empty-caloried food. But because it is not a fruit, and only the sap from the plant, it is considered an added sugar. According to the American Heart Association, women should limit added sugars to 6 tsp / day. So it is important to use in moderation.

Nutso-Sweet Tip: Cut the sugar in recipes by half and substitute refined white sugar or honey (both higher in the glycemic index than coconut sugar) with coconut sugar. I’ve already done that for this Morselicious Gluten-Free Carrot Cake recipe. Enjoy!

I enjoy Mac-n-Mo’s morsels – they are delicately sweet, but not too sweet and contain nothing but wholesome ingredients. With no added salt or sugar (or sugar alcohols), these treats definitely are a “Nutri-Savvy’s Pick“! You can buy the ready-made morsels at health food stores such as Lassens and Erewhon, or make your own using the Morselicious Mix.

Because the mix is so versatile, I often refer to it as the “Bisquick of Good Health”. But make no mistake, there is only quality whole-food based ingredients in this mix and none of the junk. NO salt, NO added sugar, It’s Gluten-Free, GMO-certified and Kosher!

A Baking Experience with Mac-n-Mo’s

I’ve already used the Morselicious Mix to make my own morsels. It’s easy. Just add water, applesauce or pumpkin puree, and your sweetener of choice (recipe is on the back of the package). They always come out great! Now I wanted to do a little something different. So I decided to make a Morselicious Carrot Cake – well muffins, to be exact.

Below is the yummy Gluten-Free Carrot Cake recipe inspired by glutenfreegoddess.blogspot.com. Of course I made some revisions, most notably that the “flour replacement” is Mac-n-Mo’s Morselicious mix. I also cut the sugar amount in half. And I used a “star” ingredient – my new fav spice –Star Anise.

I love Mac-n-Mo’s! I highly recommend you try the morsels and the mix. Visithttp://www.macnmos.com

Now onto the recipe:

Morselicious Carrot Cake with a Star Ingredient

Ingredients:

1 egg* (NOTE from Mo: for “FLAX” egg, use 3 Tbsp flax meal & 9 Tbsp water)
2.5 Tbsp of Coconut oil
3 Tbsp + 1 tsp of Coconut Sugar
2 Tbsp of applesauce or pumpkin puree (or non fat Greek yogurt)
1 tsp cinnamon
1/2 tsp star anise (ground)
3 Tbsp Coconut Flakes (unsweetened)
1/2 cup of Carrots
3 Tbsp of Raisins
3 Tbsp of Pecans
1 cup of Mac-n-Mo’s Morselicious Mix
1/2 tsp baking soda (NOTE from Mo: if you want to avoid the sodium, don’t add)

Preheat oven to 350 degrees. Grease and flour coat a mini muffin tin.

Mix egg*, coconut oil and coconut sugar together until well blended. Beat in applesauce (or pumpkin puree) and spices. Add Morselicious Baking Mix, coconut flakes, carrots, raisins and pecans. Combine well.

Scoop batter into muffin tin and bake for approximately 30-40 minutes or until toothpick inserted comes out clean.

Top with a sprinkling of cinnamon, anise or pistachio. Enjoy!

Filed Under: Lauren O'Connor-NutriSavvy, Morselicious Recipe, NutsoSweet Tagged With: Healthy Cookie Alternative, MORSELICIOUS RECIPE, Nutso-sweet, Vegan-No Sodium-No Gluten-No added Sugar-All Natural

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