Category Archives: recipe

Freezer Bread and Butter Pickles

Photo Credit: Google
Photo Credit: Google

2 quarts sliced cucumbers

1 medium white onion sliced

2 TBSP salt

1 .5 cups sugar (can use less if desired)

2/3 cup white vinegar

Cover sliced cucumbers, onion and salt with cold water and let stand for 2 hours . Drain well. Dissolve sugar in vinegar by heating in a small pan on the stove. Let cool, then pour over sliced cucumbers and onions. Cover and let it marinate in the refrigerator 24 hours. Freeze pickles in containers with a little of the marinade in each box.

When ready to use, thaw pickles and eat with sandwiches or as a side dish. Pickles are usually still a little crunchy! :) They are not what I consider a “sweet pickle” but they do have a “slight sweet & tangy” taste!

Yield: One recipe makes approximately 2 quarts or 3 pint boxes.

Have a sunburn? Use Shea Butter sunscreen!

Shea Butter Sunscreen

A couple years ago, I tried several of the “natural” sunscreens sold in stores only to continually break out in a rash. Then I found this recipe for Shea Butter sunscreen and I made some. When I was in Israel for 3 weeks- outside most of the time- I used this liberally every day and was able to prevent looking like a fried red lobster! I actually tanned a nice golden brown! :)

Zinc Oxide is used in a lot of lotions, creams, and diaper rash ointments. Here is an article on the benefits of it.

I plan to make this again soon, so if you are interested in purchasing some, please get your order in now! Email me at

Be safe out there this summer and protect your skin! :) Then you can enjoy the sun!

Shea Butter Sunscreen!

What you need:

  • 1 C 100% pure Shea Butter
  • 1/2 C Coconut Oil
  • 4 ounces Beeswax (less if you want thinner lotion, but this if for water resistance)
  • 1/2 C Olive Oil
  • 2 t or more Liquid Vitamin E
  • 3 T Zinc Oxide Powder

What to do:

Combine all ingredients except the Zinc Oxide in crockpot. I highly recommend a crockpot liner for easy clean-up! Heat on high until all ingredients are completely melted. Will be a clear golden color. Then slowly, whisk in the three tablespoons of Zinc Oxide. Carefully, pour into Mason Jars or other heat safe containers and let sit uncovered until cooled. The SPF on this recipe is about 30, but adding more Zinc Oxide will make it higher.

**If you want to make a liquid sunscreen, try this natural homemade sunscreen oil recipe. 

Yield: About 30 ounces

NOTE: I made it in my 2 quart pan on the stove. It works just the same as long as you heat it slowly. It is best to add the Vitamin E oil very last as the heat might destroy its benefits. You can add less beeswax for a thinner consistency. – Coach Shannon


Natural Shea Butter Sunscreen

It’s strawberry time!

Needing some new recipes for strawberries? I’m seeing lots of posts about them on social media and I am wishing I could go pick some out of my patch! However, my strawberry patch is in my imagination, so I don’t have to go far! 😀 haha!

Last year I found one the width size of my cup!


Strawberries are rich in vitamin C, fiber, folate and potassium. The USDA-ARS Human Nutrition Research Center on Aging states they are a great source of antioxidants and places them among the top 5 antioxidant- rich fruits!
Strawberries fight against cancer, heart disease, memory loss, stress and anxiety.  One source states “According to a research at Tufts University, the antioxidants in strawberries could prevent or even reverse problems like memory loss, Alzheimer’s and Parkinson’s disease – all conditions blamed on free radical damage.”  Eat a strawberry (or three) after a stressful day and it may increase your dopamine- the happy chemical in your brain! :) (1)

Here is a recipe to try!

Strawberry Electrolyte Drink
Strawberry Electrolyte Drink

Strawberry Electrolyte Drink

By: Shannon Beeghley, LPN, NS, CHHC

-3 cups of coconut water
-1 cup of frozen strawberries
-1/8 teaspoon of sea salt
-2 tablespoons natural sugar or honey, to taste

Throw into you blender and let it run until everything is thoroughly mixed together and the mixture is smooth.

And a healthy jam recipe I want to try!

StrawB Chia jam

Toss a few sliced strawberries in with some fresh garden spinach, a sprinkle of slivered almonds and drizzle with a poppy seed dressing! Ooo-la-la! 😀  Add to smoothies, on top granola & yogurt, fresh strawberry pie…. YUM!

Word of caution- there are allergy concerns for a few people when it comes to strawberries. Be sure to ask your friends if they or their children have strawberry allergies before your cookout get- together. Also, it is very important to properly wash your locally grown (or store bought) berries to avoid any harmful bacteria that can cause disease. Ask your local berry farmer if they used any fertilizer sprays. Berries can be washed in a light vinegar/water mix to clean off fertilizer sprays etc. Rinse the berries several times before consuming! Fresh berries will keep about a week! (If they last that long! 😀 )

How do you eat your strawberries?

~Coach Shannon



  1. Eat and Heal by the Editors of FC&A Medical Publishing

Homemade “Bleach”

Hi everyone! Do you ever wish you could have a safer bleach alternative? Something without a chemical smell or hazard to your health or small children?


I worked with a nurse a few years ago, who worked in surgery, and she told me they would educate women about the dangers of chlorine bleach  & that it can cause breast cancer. When you search the web, (1), (3) you will find pros and cons to using Bleach, but it IS made of chemicals. If the scientists making it are using gowns, gloves, goggles and face masks, shouldn’t that indicate there is a respiratory hazard of breathing in the chemicals? Do you wear gowns, gloves, masks and eye goggles before doing laundry or cleaning your house with bleach? :(  Bleach is corrosive and will eat at skin or anything it is placed on. It breaks down elastic in underclothing pretty quickly, if washed in it frequently.

I once thought I would mix bleach with another “harmless” cleaning agent and I immediately got a foaming mist of horrible smelling “gas” coming up out of the bucket! I failed to read the label which states to never mix Clorox with any other chemical cleaning agent! :( So I quickly opened the windows and got the fans going to draw out the harmful gas.

I have not used Clorox for a long time. Instead, I make my own with only 3 ingredients using a recipe by Jillian that I found online! (There are many different recipes for bleach alternatives online! Just search and find the one you like.) It really does whiten my clothes. For gray- dingy looking socks or under- clothing, allow them to soak for several hours before washing.

My mom used this Natural Bleach Alternative recipe on an old dry rag to wash mold off my painted walls and baseboards. The mold came right off with some gentle rubbing! :)


  • 12 cups water
  • 1/4 cup lemon juice
  • 1 cup hydrogen peroxide

Mix. Add 2 cups per wash load or put in spray bottle and use as a household cleaner.

NOTE: I cut this recipe in half and used an old half gallon empty vinegar jug to store the Natural Bleach Alternative in.

Happy environmentally green & safe cleaning! 😀

~Coach Shannon


  1. Educating Wellness
  2. One Good Thing
  3. Bleach
  4. Chlorine and Cancer

Herbed Green Beans

Herbed Green Beans
Herbed Green Beans

2 (12 ounce) bags of frozen green beans

1/2 cup butter

3/4 teaspoon garlic salt (more or less can be added)

1/2 teaspoon dried basil

Pepper to taste

1 medium red pepper, cut in strips

4 ounces of mushrooms (fresh or canned)

Melt the butter in a frying pan then add the garlic salt, basil, and pepper. Stir in the peppers and mushrooms; saute till just tender. Add the bag of green beans. Stir every so often and cook until the beans are tender crisp.  Serve on a bed of rice with chicken strips or just use as a side dish.

Yield: one 9 inch round pan or 6 servings.

Homemade Guacamole



4-5 ripe avocadoes

2 TBSP fresh cilantro finely chopped

2 TBSP onion finely chopped

Juice of one small lemon

1 clove garlic or 1/2 tsp minced garlic

Salt and pepper to taste

Peel and scoop out the flesh of the avocado into a bowl and mash with a fork. Add remaining ingredients and stir. Serve with fresh veggies and/or baked whole grain pita chips. Makes 8 servings.

Peanut Butter Cereal Bars


By: Shannon Beeghley, LPN, NS, CHHC

2/3 cup creamy peanut butter

3 TBSP maple syrup

1 tsp vanilla

1/2 tsp ground cinnamon

1 cup Simply Nature Vanilla Bean Oats and Grain cereal

1/3 cup unsweetened flaked coconut

1 TBSP black chia seeds

2 TBSP mini chocolate chips

Line a 4.5″ x 8.5″ loaf pan with wax paper. Mix the PB, maple syrup, vanilla and honey together in a bowl, then add the cereal, coconut chia seeds and chocolate chips. Mix well and press evenly into the lined loaf pan. Chill in the refrigerator a couple hours. Remove from pan, cut across into bars and store in the refrigerator.

Yield: 5 bars or 10 squares :)

Note: This could be made with sunflower seed butter or another nut butter. If using almond butter, decrease to 1/2 cup since it is thinner than PB. Or just add more cereal.

Italian Pizza Crust

Italian Pizza Crust
Wheat Italian Pizza Crust

By: Shannon Beeghley, LPN, NS, CHHC

(This is my favorite crust recipe!)

2 1/4 tsp yeast (or one package)

3/4 cup warm water

1 tsp sugar

Mix together and set aside. In another bowl, place the following ingredients:

1 cup white flour

1 cup whole wheat flour

1/2 tsp Italian seasoning

2 TBSP olive oil

1/2 tsp sea salt

1/2 tsp garlic salt

Stir together and then pour in the yeast mixture. Stir with a wooden spoon til mixed together.  Knead it on a floured surface a couple times. Let raise till double. Flatten or roll out onto a pizza pan (or on a cookie sheet) and bake at 350 degrees for 10 minutes. Remove from oven and add any pizza sauce and toppings you desire. Finish baking 10-15 minutes more. Enjoy! :)

Yield: One 12.5 inch by 9 inch rectangle pan (I don’t have a circle pizza pan) :)

Note: You can just use all white flour if desired. Or use your favorite kind of flour, if gluten intolerant. The dough can be made & baked, then stuck into the freezer in a well sealed bag for a quick just-add-toppings pizza later!

(The above pizza has sauce, chicken, onions, orange bell pepper, olives, fresh parsley, Monterrey jack & cheddar cheese.)

Crust-less Coconut Pie

Crust-less Coconut Pie

By Shannon Beeghley, LPN, NS, CHHC

4 eggs

2 cups coconut milk

3/4 cup sugar

1/2 cup flour

1 stick (1/2 cup) softened butter

1 cup coconut ( add more if desired)

Blend the first four ingredients in a blender on medium- high. Add the softened butter and coconut. Blend 30 seconds more. Pour into 2 greased pie plates and sprinkle with ground nutmeg.  Bake at 350 degrees for 35-40 minutes or until middle is set up. Let cool and enjoy! :)

Chicken Stir-fry

Chicken Stirfy
Chicken Stir-fry

By: Shannon Beeghley, LPN, NS, CHHC

1 bag of mixed vegetables (can be any stir-fry blend)

Olive oil

1/4 cup chopped onion

1 (10 ounce) can of chicken breast, drained

Fresh cilatro, chopped

Fresh parsley, chopped

1/4 teaspoon dried dill weed

1/4 – 1/3 teaspoon garlic salt

Put the oil in a large skillet and add the chopped onion. Saute till onions are slightly limp, then add bag of vegetables. Add the dill weed and garlic salt. Stir often making sure the vegetables cook till tender crisp. Add the chicken and chopped fresh cilantro and parsley (as little or as much as you want). Stir enough to make sure chicken is heated through. Vegetables should be tender crisp.

Serve on a bed of brown rice or just eat as is. Enjoy! :)