Monday, October 8, 2018

SECRETS of Sleep Webinar



One out of every three adults has trouble sleeping, are you one of them? Join me online, as I will explain the connection between nutrition, lifestyle, habits, and hormones with a great night's sleep. She'll teach you how to naturally and effortlessly enjoy sleep by using my SECRETS of Sleep method.

Wednesday November 7, 2018
11:00am- Noon EST

Follow this link to Sign up
https://www.eventbrite.com/e/the-secrets-of-sleep-with-amanda-tracy-tickets-48333449649

Monday, September 10, 2018

Autumn Chili

As the nights become cooler and leaves begin to change colors (and Starbucks lets their Pumpkin Spice loose...) you may be craving something hearty for dinner. This is a quick, mild chili to satisfy those cravings. To keep it simple, the variety of veggies in this dish is meager but when I've had other items on hand and more time for chopping... I've made this with sweet potato, carrots, broccoli or cauliflower instead of bell peppers and it come out nice.

Autumn Chili garnished with roasted beets, pumpkin seeds and avocado slices

Autumn Chili

1 tsp olive oil
1 onion, chopped
2 garlic cloves, minced
2 cups bell pepper. chopped
28 oz diced tomatoes and their juices
two 15oz cans of beans, drained and rinsed or 3 1/2 cups cooked beans
1/2 cup pumpkin puree
1 1/2 tablespoons chili powder
1/4 - 1/2 tsp smoked paprika, depending on how much smoky flavor you desire
1/4 tsp paprika
1 tsp cinnamon
1 tsp pumpkin pie spice*
1 tsp sea salt
1 tsp dried oregano
dash of cayenne pepper for a mild chili (1/2 tsp for a spicy chili)

*The Pumpkin Pie Spice mix I make is:
3 tablespoons cinnamon
2 tsp dried ginger
2 tsp ground nutmeg
1 1/2 tsp ground allspice
1 1/2 tsp ground cloves

  1. Heat olive oil in a large pot over medium heat and add onions and bell peppers, cook for 5 min.
  2. Add garlic and cook another 2 minutes
  3. Add tomatoes, beans and pumpkin
  4. Add spices
  5. Simmer for 20-20 min
Alternatively, to use a Slow Cooker, coat bottom of preheated slow cooker with oil, add all ingredients and cook on Low for 3 hours.


Thursday, July 5, 2018

Beat the Heat with Matcha Lemonade

Matcha Lemonade with lemon

Matcha Lemonade

2 cups water
Zest of 1 lemon
1 lemon, peeled and seeded
2 tablespoons agave nectar or maple syrup
1-2 tsp matcha powder
1 cup ice cubes



Place all ingredients in a high speed blender and blend until frothy.

Use 1 or 2 teaspoons matcha powder, depending on your taste preferences.

Matcha is a superpowered green tea aiding in detox, hormone balance and reduces inflammation.

Sunday, June 3, 2018

Tropical Coconut Lime Dairy Free “Yogurt”



Tropical Coconut Lime Dairy Free “Yogurt” 


2 cups young coconut meat
½ cup water or coconut milk
Zest of 2 limes
Juice of 1 lime
1 tablespoon maple syrup
Contents of 2 probiotic capsules

If you purchased frozen young coconut meat, let it defrost in the refrigerator overnight. Add all ingredients to a food processor or high speed blender and blend until smooth. The mixture will be thicker than milk based yogurt but thinner than Greek yogurt, it will firm up over a few days in the refrigerator.

Young coconut meat is an excellent source of fiber and live enzymes. Because of the fiber content, this “yogurt” is filling, try a small serving (1/3 cup) at first. Top with fresh berries, ground flax seeds, hemp hearts, ground ginger, or fresh mint.