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Healthy Holiday Treats the Whole Family Will Love

December 18, 2017 By Susan Patterson

Most of the holiday treats you can pick up at the store are loaded with sugar, unhealthy fats and even a number of harmful toxins. Eliminate the guilt and the potential harm to your family’s health by ditching those store-bought options and making one or more of these healthy but delicious recipes instead.

Courtesy of Laura Fuentes.com

Cheesecake Santas

These Santas are lots of fun to make and to eat. They’re sure to be a big hit with the kids, or at any holiday party. When you make them just be sure to use fresh and not frozen strawberries as when frozen strawberries thaw, they get mushy, which means mushy Santa treats. The cream cheese needs to be extra soft, which makes it easy to mix with the honey, and easy to stuff inside the Ziploc bag. If you plan to bring them to a party, it’s best to make them the night before as they’ll need to be refrigerated overnight so that they’ll hold their shape.

Ingredients:

  • 16 ounces fresh strawberries, washed
  • 8 ounces cream cheese, softened
  • 4 tbsp raw unprocessed honey
  • 1 tsp pure vanilla extract
  • Mini-chocolate chips, to decorate

Instructions:

  1. Slice the stems off of the strawberries, aiming to cut as “flat” as you can as the strawberries are used as a base.
  2. Cut the top third of each strawberry to use as the hat.
  3. Beat the softened cream cheese, honey, and vanilla in a mixing bowl. Keep in mind if the cream cheese hasn’t softened enough, it’s going to be difficult to do this.
  4. Place the cream cheese mixture inside of a Ziploc-type bag and cut one corner off. Make this first cut a little larger as you’ll be filling the Santa faces first.
  5. Top the strawberry bases with the cream cheese mixture, and then top with the strawberry hats, squeezing a bit more of the mixture on top of the hat.
  6. Now cut the opposite corner or the bag to make a smaller opening. This end is used to decorate the buttons on Santa’s jacket.
  7. Use the mini-chocolate chips as Santa’s eyes.
  8. Serve immediately or store them in the refrigerator for up to three days – do not freeze or you’ll end up with some sad looking Santas.

 

Courtesy of Bobsredmill.com

The Best Ever Gluten-Free Gingerbread Cookies

Missing those wonderful old-fashioned gingerbread cookies because you’ve gone gluten-free? These are not only sans gluten, but your whole family is sure to love them and probably won’t even know the difference.

Ingredients:

  • 1 1/2 cups almond flour
  • 3/4 cup tapioca flour
  • 3/4 tsp ginger, ground
  • 1 tsp cinnamon, ground
  • 1/8 tsp cloves, ground
  • 1/4 tsp sea salt
  • 3 tbsp coconut oil, melted
  • 2 1/2 tsp 100 percent maple syrup
  • 3 tbsp molasses
  • 1/2 tsp pure vanilla extract

Instructions:

  1. Preheat oven to 350 degrees Fahrenheit.
  2. Line a baking sheet with parchment paper.
  3. Whisk together the almond flour, tapioca starch, ginger, cinnamon, cloves and sea salt in a mixing bowl.
  4. Add coconut oil, maple syrup, molasses and vanilla to the dry ingredients, and then beat using an electric mixer until a thick dough form. Since it doesn’t contain gluten, you don’t have to worry about over-mixing.  
  5. Place the dough in-between two sheets of parchment paper and then roll it out until it’s about 1/4″ thick. Refrigerate for 30 minutes.
  6. Peel the top layer of parchment off of the sheet of dough.
  7. Cut out the gingerbread to make them into gingerbread men shapes using a cookie cutter and place them about one-inch apart on your parchment paper-lined baking sheet.
  8. Bake cookies for 10-12 minutes.
  9. Allow them to cool and then decorate with your desired toppings.

Raspberrylicious No Bake Cookies

These cookies not only taste delectable and look beautiful on your holiday table, they require just five ingredients and less than 5 minutes of prep time too.

Ingredients:

  • 3/4 cup rolled oats
  • 1/2 cup raw cashews
  • 3 tbsp pure maple syrup
  • 2 tbsp coconut oil, melted
  • 1/3 cup raspberries, frozen

Instructions:

  1. Add oats, cashews, maple syrup and coconut oil in a large mixing bowl and thoroughly combine using an electric mixer, being careful to avoid over-mixing.
  2. Add the raspberries and mix again, just for a few seconds. The goal is to have some pieces of raspberry that can still be seen. If they aren’t mixed in enough, use a spoon to fold them in throughout.
  3. Add the mixture, one heaped tablespoon at a time, to a baking tray and place them in the freezer to set for about three hours.

Chocolate Pecan Pie Bars

Pecan pie is practically a holiday staple, and these chocolate pecan bars make an ideal alternative, or addition to that decadent dessert, but they’re made without using any refined flour or sugar.

Ingredients:

  • 2 cups almond flour
  • 1/2 cup arrowroot powder
  • 1/4 cup pure maple syrup
  • 1/4 cup coconut oil, melted (+ extra for greasing)

For the Topping:

  • 1 cup raw pecans, chopped
  • 1/2 cup dark chocolate chips

For the Caramel:

  • 1/3 cup coconut sugar
  • 1/3 cup coconut cream
  • 2 tbsp pure maple syrup
  • 2 tbsp coconut oil

Instructions:

  1. Preheat oven to 350 degrees
  2. Combine all of the main ingredients.
  3. Grease an  8 X 8 baking dish with coconut oil
  4. Press the dough into the greased baking dish and then sprinkle the chocolate chips and pecans on top.
  5. Combine the ingredients for the caramel in a small saucepan over medium heat.
  6. Allow the mixture to come to a boil and then simmer for 10 to 15 minutes, or until it begins to caramelize, stirring frequently.
  7. Pour the caramel over the pecan and chocolate chip topping.
  8. Bake for 20 to 30 minutes, or until the caramel is bubbling.
  9. Cool slightly before serving.

 

Courtesy of Iain Bagwell

Festive Fruitcake Cookies

These fruitcake cookies are sure to please even the most avid fruitcake haters, with their light, soft, sweet texture and a subtle hint of warm cinnamon. An added touch of brandy and natural dried fruit makes them especially tasty, yet they are arguably much healthier than your traditional fruit cake recipe too.

Ingredients:

  • 2 tbsp dried apricots, diced
  • 2 tbsp figs, diced
  • 2 tbsp dried cranberries, diced
  • 2 tbsp dried blueberries
  • 6 tbsp brandy
  • 2 cups almond flour
  • 1 1/2 tsp baking powder
  • 1 1/2 tsp cornstarch
  • 1 tsp cinnamon, ground
  • 1/4 tsp sea salt
  • 4 tbsp grass-fed butter, melted and cooled
  • 2 eggs, room temperature
  • 4 tsp pure vanilla extract
  • 3/4 cup coconut sugar

Instructions:

  1. In a small bowl, combine dried apricots, figs, cranberries, blueberries and brandy. Cover the bowl with a plate or plastic wrap and chill for  to -6 hours, or up to 24 hours
  2. When the fruit has absorbed the majority of the liquid, drain the brandy and lay the dried fruit on a paper towel, blotting off any excess.
  3. In a medium bowl, whisk together the almond flour, baking powder, cornstarch, cinnamon and sea salt.
  4. In a separate bowl, whisk together the butter, eggs, and vanilla. Stir in the brown sugar, breaking up any clumps along the side of the bowl. Add the flour mixture, stirring just until incorporated. Fold in the dried fruit.
  5. Chill the cookie dough for at least 30 minutes.
  6. While it’s chilling, preheat your oven to 350°F, and line two baking sheets with parchment paper.
  7. Divide the dough into 24 balls. Place on the prepared baking sheets, and flatten each to about 3/4″ thick. Bake for 11 to 13 minutes.
  8. Cool the cookies on the pan for about 10 minutes to complete the cooking process, and then place them on wire racks.

-Susan Patterson

Healthy No-Bake Chocolate Treats to Enjoy and Share

June 26, 2017 By Susan Patterson

Enjoy these delicious sweet treats without the guilt. These recipes are naturally sweetened and gluten free. Great for those days when you just need something chocolate!!

No-Bake Chocolate-Dipped Almond Macaroons

  • 2       cups unsweetened shredded coconut
  • 2       tbsp coconut flour
  • ¼     cup extra-virgin coconut oil
  • ¼     cup raw honey (or pure maple syrup)
  • 1       tsp pure vanilla extract
  • ⅛     tsp sea salt

Chocolate coating

  • 10     oz unsweetened organic chocolate
  • 1       tbsp extra-virgin coconut oil
  • ½     cup raw honey (or pure maple syrup)
  • ½     tsp pure vanilla extract
  • ⅓     cup toasted almonds slices

Instructions

  1. In a medium-sized mixing bowl, combine the shredded coconut, coconut flour, and salt. Add the coconut oil, honey, and vanilla and combine well. Place the coconut mixture in the freezer and allow to firm for 5 minutes.
  2. Place a double boiler on the stove. Melt the chocolate together with the coconut oil, about 4 minutes. Whisk in the honey and vanilla.
  3. Add parchment paper to a baking sheet. Roll 1 tablespoon of the macaroon mixture into a ball and dip half into the dark chocolate mixture. Place on the parchment paper. Once all the macaroons are coated, drizzle chocolate over each. Add a few sliced almonds over each macaroon. Place the baking sheet in the freezer for 45 minutes to set. Store covered in the refrigerator.

Chocolate Truffles

  • 2       cups blanched almonds
  • ¼     cup cocoa powder
  • ¼     tsp sea salt
  • 12     Medjool dates, soaked for 15 minutes in warm water
  • 4–6    tbsp unsweetened coconut cream

Coating

  • ¼     cup unsweetened shredded coconut
  • ¼     cup ground almonds
  • ¼     cup cocoa powder

Instructions

  1. Process almonds, cocoa powder, and salt in a food processor or high-speed blender until finely ground. Add the dates and pulse until combined. Add the coconut cream and pulse until the mixture starts to form a thick batter.
  2. Using a small cookie scoop, drop the truffle mixture onto a parchment-lined baking sheet and freeze for 30 minutes. Remove from freezer and roll into round balls.
  3. Divide rolled truffles into thirds and roll one batch in cocoa powder, one batch in shredded coconut, and the other batch in ground almonds. Store the truffles in a tightly sealed container in the refrigerator for up to one week. Serve at room temperature.

No-Bake Millionaire’s Bars

Shortbread base

  • 1       cup coconut flour
  • ½      cup maple syrup
  • ½      cup extra-virgin coconut oil

Caramel layer

  • ¼      cup pure maple syrup
  • ¼      cup extra-virgin coconut oil
  • ¼      cup almond butter (or peanut butter)
  • 1       tsp vanilla extract
  • ⅛     tsp sea salt

Top chocolate layer

  • ½      cup extra-virgin coconut oil
  • ½      cup cocoa powder
  • 4       tbsp pure maple syrup
  • 1       tsp vanilla extract
  • ⅛     tsp sea salt

Instructions

  1. Shortbread base: In a small bowl, blend the coconut flour, maple syrup, coconut oil, and vanilla. Cut a piece of plastic wrap and line an 8×8-inch baking pan. Press the dough into the baking pan and set aside.
  2. Caramel layer: Place a small saucepan on the stove and turn the heat onto medium-low. Add the maple syrup, coconut oil, almond butter, and vanilla. Stir continually to combine and prevent from burning about two minutes. Allow the caramel to cool slightly, and then pour over the shortbread layer. Cover with plastic wrap and refrigerate for one hour until the caramel sets.
  3. Chocolate layer: Melt the coconut oil in a small saucepan. Add the maple syrup, cocoa, vanilla and salt, and stir to combine. Spread the chocolate on the firm caramel and cover. Refrigerate for one hour until firm. Cut into squares.

These treats are great for sharing — give and enjoy!

-Susan Patterson

7 Yummy Snacks to Keep You Healthy at Work

June 20, 2017 By Susan Patterson

One of the most difficult challenges regarding staying healthy is how to stay on track at work. Since the majority of people spend at least six hours a day at work, it is essential to formulate a gameplan that will support a healthy lifestyle. It is far too easy to fall into the trap of raiding the vending machine, the candy jar or sneaking out for a quick cup of coffee and a muffin, all of which will sabotage your healthy lifestyle over time. When we reach for sugar-laden or snacks high in carbohydrates, we cause a spike in our blood sugar which feels good at first but quickly causes a crash leaving us tired, hungry, irritable and distracted. Of course, none of these is a good thing – especially when we are at work and trying to focus.

So what is the answer? One way to stay healthy at work is to be sure that you stock your desk drawer or briefcase with healthy snacks. Having some snacks easily accessible will provide a buffer to keep you from straying in an unhealthy direction when the munchies hit.

Here are some suggestions for nutritious snacks to keep you satisfied and alert throughout your day!

Popcorn: Popcorn is easy to make ahead of time and take to work. Low in calorie and high in fiber, popcorn is a great snack to munch on. The best way to make popcorn is on the stove, the good ol’ fashioned way, using coconut oil and sea salt. For an added boost, add some nutritional yeast and turmeric. Make a big batch at the beginning of the week and keep it in a sealed bag for easy access.

Roasted chickpeas: Munching on seasoned, roasted chickpeas is a great way to ward off those mid-day hunger pangs. Chickpeas are high in fiber and protein. Their soluble fiber absorbs water and helps keep you feeling satisfied and full. To make this delicious and nutritious snack, drain, rinse and dry the chickpeas and toss them with some olive oil, garlic, sea salt and cayenne pepper. Roast in the oven set at 450 degrees F for about 40 minutes or until they become crunchy. These also make a delicious salad topping.

Almonds: Not only will almonds keep for a very long time in your desk drawer, but they are loaded with nutritional value. They contain nine essential nutrients and have the highest amount of protein and fiber of any nut. Also, they contain vitamin E and healthy monosaturated fat.

Mixed berries: To satisfy your sweet tooth, try eating a bowl of mixed berries. Berries will help you stay alert and focused. Top your berries with some chia seeds and Greek yogurt for a healthy blast. Chia seeds are loaded with antioxidants, fiber, protein, and omega 3 fatty acids that help regulate blood sugar and keep you full.

Kombucha: Keep your gut bacteria healthy by drinking a bottle of Kombucha. This fermented beverage contains vinegar, b-vitamins, enzymes, and probiotics. This drink is a great pick-me-up midday and will help increase your energy, aid in weight loss, improve digestion, reduce joint pain and support your immune system.

Carrot and celery sticks: Getting your “crunch on” with carrot and celery sticks will keep you occupied while providing a healthy dose of vitamins and minerals. You whip up a batch of homemade yogurt ranch to go along with these for added flavor.

Seaweed snacks: They may not sound overly appetizing but roasted seaweed snacks are comprised mostly of soluble fiber that slows the digestive process and helps to keep you full. In addition, this low-calorie snack is loaded with omega 3 fatty acids, is known for its mood-boosting properties, is great for your heart and loaded with vitamins. Make your own roasted seaweed chips; it’s easy:

Ingredients

  • 12 nori sheets
  • 1/4 cup water
  • 1 tablespoon sesame oil
  • 1 tablespoon minced garlic
  • Pinch cayenne pepper
  • Sea salt
  • Sesame seeds

 

Instructions

  1. Preheat oven to 275 degrees F. Line two large baking sheets with foil.
  2. Place six sheets of nori, with the shiny side up, on the foil.
  3. Brush the shiny side with water and align another nori sheet on top of each of the six.
  4. Cut nori into one-inch strips and cut these in half crosswise.
  5. Arrange the chips in a single layer on a baking sheet.
  6. Mix garlic, sesame oil and cayenne in a bowl.
  7. Brush some of the mixture on top of chips and sprinkle with salt
  8. Sprink the top of each chpw ith a little salt and seasame seeds.
  9. Bake on middle rack in oven for 20 minutes.

Just say no

So, the next time that bowl of candy on your colleagues desk calls your name, just say no! Open up your desk drawer and reach for a healthy snack instead. Your body will thank you!

 

-Susan Patterson

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