Recipes, Videos

Almond Milk + Why Drinking Milk is Bad For Your Health

August 5, 2015
Why is drinking milk bad for you?When you're losing weight, you are warned to not eat too many dairy products because of the fat content. So you reduce your cheese.  Hold off on the butter.  Eat less ice-cream.  Say no to whipped cream. Etc. But what about the other stuff? Most of the milk produced in the U.S. is laced with a host of hormones (rGBH) and antibiotics that are detrimental to your body and health. In 5 minutes, let me show you why you should be concerned about drinking dairy and what you can do to protect you and your family's health.  
Almond Milk
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Almond milk is an easy alternative to cow's milk.
Recipe type: Vegan
Serves: 4
  • ½ - 1 cup almonds, soaked
  • 2 cups - 3 cups filtered water
  • vanilla (optional)
  • maple syrup (optional)
  • cinnamon (optional)
  1. Soak almonds for a minimum of 4 hours or overnight.
  2. Drain almonds.
  3. Add to high speed blender with water.
  4. Blend on high for about 1 minute.
  5. Strain almond milk mixture into a clean glass jar using cheesecloth or a nut milk bag
  6. Drink as is or add optional flavoring such as vanilla, maple syrup and/or cinnamon
Recipes, Uncategorized, Videos

Chocolate Avocado Mousse + How To Substitute White Sugar

July 31, 2015
Your sweet tooth doesn't care about your new diet.  It doesn't care that you have been trying to lose weight or get in better health.  All it cares about is being satisfied. When it's denied and not satisfied, it intensifies.  That's where you get into trouble. So what should you do?  I'll tell you in this 5 minute video. ChocolateAvocadoMousseCollage
Chocolate Avocado Mousse
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A quick and easy to make creamy vegan, sugar free chocolate mousse or pudding dessert.
Serves: 4
  • 1 ripe avocado
  • ¼ cup coconut cream
  • 2-3 TB of cocoa or cacao powder
  • 1 tsp of cinnamon
  • Maple Syrup (enough to sweeten)
  • Brown Rice Syrup (enough to sweeten)
  1. Add all ingredients to a food processor and process until the pudding is smooth and creamy. You should not see any green avocado pieces.
Adding cinnamon is optional, however if you like to spice things up, try adding other spices like cardamon or pumpkin pie spice. You can even heat things up by adding a pinch of chipotle.
Nutrition Information
Serving size: ¼ cup

How To Make Ketchup

July 16, 2015
I'm an avid label reader. And if you're serious about your health, you should be too. When I go grocery shopping I read the labels of every box, bottle, can, container and bag that I pick up.  I used to just buy whatever looked good but then I learned how companies pay a fortune on marketing just so consumers like you and I can buy them. Their priority is their profit and not necessarily our health. So we have to look at what we're buying before we give it the okay and put it into our bodies. Recently, I decided that I wanted to limit my sugar intake. (I talk about why  in this video.)  So I started checking the labels of everything that I bought for their sugar content. And lo and behold I kept seeing high fructose corn syrup as a primary ingredient in a lot of processed foods including ketchup!  So I thought to myself, "let me try Organic - surely that must be better!" *rolls eyes and kisses teeth*  The organic labels used sugar too, they were just nice enough to use "organic" sugar. Le sigh. Most ingredients won't say "sugar", instead they will use some other name such as : 
  • high fructose corn syrup
  • fructose
  • aspartame
  • maltodextrin
  • dextrin
  • glucose
  • fructose
  • sucralose
(These are some of the more popular names. You can see a complete list of sugar synonyms here.) So like I was telling you, I needed ketchup. But what's a girl to do when she needs ketchup and none of it is friendly to her body? She makes her own. Can You See This Picture of Homemade Ketchup? This literally took me 15 minutes and it will last in my fridge for 2 months.  It was completely worth it and now that I know how easy it is to make my own, I have no desire to buy another container of ketchup again. Here's how I did it
Homemade Spiced Ketchup
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A savory and slightly sweet tomato ketchup.
  • 6 oz. organic tomato paste
  • 1 organic tomato, chopped
  • 2-3 sundried tomatoes, chopped
  • SEASONINGS (use your taste buds to gauge, don't worry about exact measurements)
  • 1 tsp Balsamic Vinegar
  • 1 TB Apple Cider Vinegar
  • Garlic powder or 1 Garlic clove, minced
  • Smoked Paprika
  • Dry Jerk Seasoning
  • Adobo
  • Himalayan pink sea salt
  • Coconut Sugar - to taste
  1. Place tomato paste, tomato and sundried tomatoes into a food processor or blender and blend until a smooth paste forms.
  2. Transfer tomato paste to a pot and place over low flame.
  3. Slowly add your seasonings in the order they are listed.
  4. Allow yourself to taste after each addition and make your own ketchup.
  5. Don't get stuck in exact measurements.
  6. Follow your intuition and let your taste buds guide you.
  7. Once the ketchup is to your liking, let it simmer for 10 minutes and stir every minute or so to prevent sticking.
  8. Transfer to a clean glass container and let cool.
  9. Once cool, cover completely, date it and store it in the fridge.
  10. Makes approx. 8oz. ketchup
  11. Enjoy!

Vegan Sweet Potato Doughnuts with Cardamom Glaze

July 8, 2015
Today's post isn't sponsored by an emotion or feeling or weight loss advice or healthy eating tip. Nope, today's post is sponsored by sheer deliciousness. These doughnuts all started because I was going through a "bake everything vegan" phase. Some of the things that I baked, quite honestly, tasted better with butter. So I let them be and didn't try to force them.  However, some things completely worked.  I when I say worked, I mean they had my taste buds jitter bugging with jazz hands,  busting head stands and dutty whining all over the place. Y'all, say hello. Vegan Sweet Potato Doughnuts Continue Reading...

Strawberry Ginger Lemonade

July 1, 2015
One of my secrets for maintaining a healthy weight, clear skin and balanced diet is that I don't drink soda nor juice.  Well I drink juice but not the kind you buy in a can, bottle or jar. I drink the kind that comes directly from fruit.  Why? Because that's where the vitality is.  The fresher it is, the better for your cells.  Fruit juice is meant to be consumed immediately not stored in your cabinet or fridge for months on end.   In my grandmothers' house in Jamaica, we made and drank juicy daily. Juice is probably one of the easiest things to make.  All you need is a fruit of choice and sometimes that's enough, like an orange.  Sometimes you may need water and a sweetener, like this lemonade.  But rarely do you need anything else.  And you don't need preservatives, colors, artificial sweeteners and other additives that you get when you buy juice. Strawberry Ginger Lemonade Continue Reading...

Peach Chutney & Turkey Sandwich

June 24, 2015
When I was 16, I started packing my own lunch. I felt very grown being in the kitchen by myself.  I was in charge of  planning my own meals; something that my mother had taken care of previously.  I really looked forward to my nightly routine of making something amazing for lunch the next day. And if you read this grilled cheese post, then you know that I definitely looked forward to lunch. Peach Chutney Turkey Sandwich One of my staples was 1 slice of Ham,  2 slices of Cheese, mayo, mustard, tomatoes, onions and green leaf lettuce tucked lovingly between two pieces of wheat bread or onion roll. Y'all when I tell you that this thang right here used to have me fiending for 11:30am to come!!!! Anyways as much as I was a fiend for that combination, let's talk about why I had to let it go Continue Reading...
Recipes, Uncategorized

Tres Leches French Toast

June 17, 2015
Her: Shelley, I know I can't have French Toast every day. But is it okay if I treat myself on Saturdays? Me: Here at Body Food Freedom, we don't teach people to "treat themself".   Instead we help people develop a lifestyle that they enjoy. If you like French Toast, then let's find a way for you to enjoy it. Her: But French Toast is just so loaded with calories and carbs. Me: You're right.  You also need calories and carbs to survive.  Since you know this, when you do choose to eat French Toast, be sure that you eat it with enjoyment and love and leave the guilty feelings behind.  So next Saturday, if you want French Toast, eat it.  AND make sure to balance out that carb rich meal with a fibrous, veggie filled dinner 😉   Tres Leches French Toast Photo Continue Reading...

Grilled Cheese & Tomato Soup

June 10, 2015
  "Lunch time!" How I lived for those words when I was in elementary school.  Once the teacher called lunch, everybody rushed to line up! The walk to the cafeteria alone was filled with anticipation and eagerness to see what the lunch ladies had prepared for us that day.  As I marched single filed through the school, tracing my hands along the big white painted bricks in the wall, I tried to guess what we were eating according to the smells drifting through the halls. To be honest, it all quite smelled the same.  I mean, it is cafeteria food.  But to an enthusiastic 6 year old foodie, I would let me imagination run. Grilled Cheese. Tomato Soup = My ish. What!?!! Whenever my school would serve this for lunch, I was one happy mama! The gooey, buttery crunch of the grilled cheese and the earthy robustness of the tomato soup was all I needed to get me through Kindergarten lol.  Little did I know that the processed kraft singles, white bread smothered in margarine and salty canned tomato soup was not healthy. Not only is it not healthy, my grown taste buds don't even find it delicious anymore. Some things have changed.  I'm now committed to eating foods that love me back . But some things haven't changed.  I still love Grilled Cheese & Tomato Soup. Roasted Red Pepper  Soup Photo Continue Reading...

Vegan Chocolate Peanut Butter Rice Krispy Treats

June 3, 2015
I may be a grown woman, but my taste buds sometimes carry on like my 5 year old. During my summer breaks in middle school, I would stay home and experiment in the kitchen.   It was the summer of 1993 that I discovered that rice krispy treats were only made of 3 ingredients!  Marshmallows, melted in butter and then mixed with cereal. Easy. Peasy. I. Went. In. Every day there was a different cereal. Trix. Fruity Pebbles (my personal fave). Cinnamon Toast Crunch. Granola. Frosted Flakes. Cracklin' Oat Bran.  Whatevs. If it was cereal and it was tasty, it was getting eaten! Later on when I got to Spelman, I started learning the fundamentals of eating a plant based diet and the "evils" of animal based diets.  I'm only half joking when I say 'evil' because my early teachers were radical. But nevertheless they made it clear to me that thou shalt not eat pig.  (Even though I do love me some bacon - but I digress).  So you can imagine my surprise when I found out that the gelatin in marshmallows were sourced from pigs. #DamnGina So you see my dilemma. How does a grown woman explain to her inner 5 year old's taste buds that they can no longer eat rice krispy treats because they aren't healthy?   Like this.   Vegan Rice Krispy Treats Chocolate Peanut Butter   Continue Reading...