Diets and Weight Loss, Foods, Uncategorized

Mini Strawberry Cheesecakes


Mini Strawberry Cheesecake


NOTE: This dessert is low in Saturated Fat, and very low in Cholesterol. It is also a very good source of Vitamin C.


Yields: 8 servings | Serving Size: 1 (3.2 oz) dish | Calories:138 | Total Fat: 2 g | Saturated Fat: 0 g | Trans Fat: 0 g | Previous Points: 2 | Points Plus: 4 | Cholesterol: 3 | Carbohydrates: 27 g | Sodium: 110 mg | Dietary Fiber: 3 g | Sugars: 22 g | Protein: 4 g |




1/2 cup fat-free cream cheese

2 tablespoons Coconut Palm Sugar

1/2 cup low-fat Greek yogurt

2 teaspoons freshly squeezed lemon juice

1/4 cup strawberry preserves, no sugar added (I used Polaner All Fruit)

1 cup diced strawberries

1/3 cup whole almonds

4 dates, no sugar added

8 Mini Dessert Dishes, 3-4 ounces



In a medium mixing bowl, add cream cheese, sugar, yogurt and lemon juice, beat with an electric mixer until smooth and sugar is dissolved, about 3 minutes. Refrigerate until ready to use.


In a small bowl, combine preserves and strawberries.


Add almonds to a food processor and pulse until a crumb consistency, being careful not to turn into flour. Add dates and pulse until combined.


Evenly divide 1/2 almond and date mixture among the dessert dishes. Top with 1/2 cheesecake & yogurt batter, spoon in 1/2 strawberry mixture, add one additional layer of each. Refrigerate 2 -3 hours before serving.


These desserts are perfect for preparing ahead of time and enjoying one a day to satisfy that sweet craving. This mini dessert can be placed in a freezer safe dish for enjoying at a later date.


Health and Wellness Associates



Diets and Weight Loss, Foods, Uncategorized

Peanut Butter and Dark Chocolate Squares



Peanut Butter and Dark Chocolate Squares


Servings: 16 | Serving Size: 1 bar | Calories: 348 | Points Plus: 10 | Total Fat: 20g | Saturated Fat: 12g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 5mg | Carbohydrates: 42g | Fiber: 4g | Sugar: 25g | Protein: 6g |




Wet ingredients

1/2 cup smooth, natural peanut butter

1/2 cup virgin coconut oil

3/4 cup honey or maple syrup

1/2 teaspoon vanilla extract

Dry Ingredients

2 cups rolled (old-fashioned) oats

1/4 kosher or sea salt

3/4 teaspoon cinnamon

Chocolate Topping

1 bag dark (or semisweet) chocolate chips

2 tablespoons virgin coconut oil



Preheat oven to 350 degrees.


Mix together all of the wet ingredients. Place the 2 cups oats in the blender on high speed until ground into a flour. Mix together the oat flour with the salt and cinnamon.


Mix the dry ingredients with the wet ingredients until fully combined and pour into a 8 x 8-inch baking dish (dish needn’t be greased).


Melt chocolate with coconut oil over medium low heat. Remove from heat as soon as melted and pour evenly on top of the peanut butter layer. Bake for 18 minutes and allow to cool on the stovetop.


Place in fridge to set for at least 2 hours. Bars should be stored in the fridge or the freezer. If stored in the freezer, allow to sit for about 15 minutes at room temperature before slicing. Enjoy!


Health and Wellness Associates



Lifestyle, Uncategorized

Tears In The Wind


Stand and cry unto the wind and let me remove your pain.

For within the tears of love and life, there is no one to blame.



Let go of the secrets that you hold in tears you will not cry.

For holding them within your spirit will block your energies and spiritual abilities.

For you constantly must build the dam higher and higher to keep them back.

Tears are a gift of the Divine; to let go of whatever has blocked our spirits.

Pain, loneliness, sadness, grief and even joy.

Tears cleanse the spirit and bring renewed energy.