tart and fresh blueberry scones

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This past week I have been studying like crazy for my nutrition final and on my way to being a certified nutritionist! I have learned more that I could ever imagine and am excited to share this passion with others.

My head is crammed with facts and I have been finding myself snacking on frozen blueberries! Yes, random… but they are a delicious, cool snack especially in this hot Hawaiian sun.  Summertime means brightly colored fruits…my favorite being berries as these little clusters are packed with anti-oxidants, vitamins, and low in sugar content.

Adding lemon zest to the scones gives a slightly tart and refreshing taste.  These scones are light and fluffy due to the nut flour and butter—they are best eaten fresh or stored in the refrigerator to keep from spoiling!

A perfect, satisfying snack when craving something sweet and carb filled—but these scones are packed with protein, good carbohydrates, and nutrients leaving your tummy happy!

Blueberry scones


  • Preheat oven to 350 degrees. Line a baking sheet with parchment paper.
  • In a mixing bowl, combine all dry ingredients & eggs, kefir, maple syrup, and lemon zest. Mix thoroughly.
  • Thinly slice cold butter and using a fork or pastry knife mix the butter into the dough. It is ok if there are small chunks of butter in the batter.
  • Fold in frozen blueberries and lightly stir together.
  • Working quickly, as it is important for the dough to stay cold, shape into flattened circles and place on parchment lined sheets.
  • Bake for 20-22 minutes, until scones are golden brown on top.
  • Serve warm with butter or whipped cream! For a desert add a dollop of lemon curd!

Acai berry bowl


As I still consider myself a “newbie” to Hawaii living, everyday I am exploring and discovering the color and culture of this beautiful place. Living in a tropical paradise means sporadic rain showers, gorgeous rainbows, clear turquoise beaches, fresh fish, and colorful fruits!  Hawaii is known for many wonderful foods—a staple being an acai bowl.

Although they are colorful and sweet, traditional acai bowls are packed with sugar!  It has been hot and humid this week, so this sugar free version is a tasty, healthy and cool treat!

Compared to other berries, this tropical grape like fruit is full of omega fatty acids.  A species of palm trees, acai berry has been cultivated for centuries and is a staple of the Amazonian diet.  These dark purple clusters are high in anti-oxidants, essential fatty acids and low in sugar—and will not cause a blood sugar imbalance.

Acai berry bowl

  • 1 acai berry frozen smoothie pack, unsweetened
  • 1 tablespoon ground flaxseed
  • 1/4 cup coconut milk
  • 1 tablespoon coconut mana

A slightly sweeter affair…

  • 1 acai berry frozen smoothie pack, unsweetened
  • 1 tablespoon ground flaxseed
  • 1/4 cup coconut milk
  • 3 pitted dates

Spoon frozen acai blend onto plain whole milk yogurt.



  • Allow frozen acai to defrost for 10 minutes.
  • Blend acai, flax seed, coconut milk, coconut mana/dates together until smooth.
  • Spoon yogurt into bottom of bowl and scoop frozen acai blend on top.
  • Top with crushed nuts, fresh fruit, raw honey, or cacao nibs!


Great as a post work-out snack!

Exercise stimulates the lymph to flush out toxins. Toxins flow out of the body through bile—increasing good quality fats will stimulate bile production and removal of toxins. Adding fat to your diet will help detoxify and remove toxins and wastes!

Fat is an key to managing inflammation in the body. Adding healthy quality fats will decrease inflammation and build healthy muscle tissue following exercise.

After exercise, the body needs nutrients, but the digestive system is still stimulated.  Food can only be digested in a relaxed or parasympathetic state.  Eating foods high in enzymes and probiotics will be easy to digest!

Soaked and dehydrated nuts are an excellent source of enzymes (due to the soaking process) and protein!

chocolate cake with vanilla buttercream & a sister’s wedding toast


Spring is in the air and with that lots of love and joy.  The beautiful spring blooms colored this past weekend celebrating my sister’s wedding to her new husband Craig.  The weekend was filled with joy and I had the pleasure of making their wedding cakes!  I crafted my coconut flour, lemon cake with lemon curd—same as the cake for my wedding celebration— and a new chocolate cake recipe!  Since I flew in at the last moment from Hawaii, my amazing father actually baked the cakes…oh and yes he was very proud of his accomplishments.  Enjoy this delicious chocolate cake and a toast for my beautiful sister.  Thank you Hannah, The Art in Life, for the splendid photography.

Chocolate Cake with Buttercream Frosting

Cake Batter

  • 1 cup coconut flour
  • 1/2 cup cacao powder
  • 8 eggs
  • 3/4 cup whole milk Greek yogurt
  • 8 tbsp butter, melted
  • 1 tbsp vanilla extract
  • 1/4 cup + 1 tbsp strongly brewed coffee, room temperature
  • 1/4 cup raw honey
  • 1/4 cup maple syrup
  • 1 tsp baking soda
  • 1/2 tsp sea salt

Buttercream Frosting

  • 12 oz butter
  • 8 oz cream cheese
  • 1/2 cup raw honey
  • 1 tbsp vanilla extract

Blackberries or other fresh berries to decorate



  • Preheat the oven to 350 degrees.
  • Grease a springform pan with coconut oil (using a paper towel to spread evenly).
  • Combine all ingredients except for butter in a mixing bowl.
  • Mix with a hand blender on medium.
  • After blending, use a spatula to scrape edges so that all ingredients are mixed.
  • Melt butter in a small sauce pan.
  • Add butter to the cake batter and mix thoroughly for at least 2 minutes.
  • *it is important to mix for a while as this will make the cake fluffy.
  • Spread batter evenly in the springform pan
  • Bake for 25-30 minutes testing with a toothpick.
  • Cool completely.


  • Combine all frosting ingredients in a mixing bowl and bring to room temperature, at least 30 minutes.  Whip on low until the frosting is mixed and has a fluffy consistency.
  • Carefully remove the cake from the springform pan and slice in half.
  • Place the bottom half on serving dish.
  • Spread slightly less than half of frosting onto first layer of cake.
  • Place other half of cake gently on top.
  • Continue frosting the top and sides of cake with remaining frosting.
  • Decorate the top of cake with blackberries or other fresh berries.
  • Place in refrigerator until ready to serve as buttercream frosting will melt easily.
  • Remove cake 15 minutes before serving.
  • Enjoy!


A wedding toast for my beautiful sister….

Christmas 1997.  I was 7 and Christine was 10. We were gathered around the breakfast table, eating my Dad’s famous cinnamon rolls and watching my mother open her Christmas present.  My Mom opened the small white box only to reveal a gold charm bracket from my Dad, me, and Christine.

As mom my ooed and awed, she only had one question.  She asked, “How did you know how to make the bracelet so small?”

Christine quickly piped in saying, “Oh well I measured it on my hand!”

And yes, the glamour for Christine started at an early age! Whether it was picking out my outfits when she was only 4 years old or wearing our great grandmothers pearls, Christine has always had an eye for beauty….from the sparkling water of the Italian riviera to dancing with children in Uganda, from a dress from Neiman Marcus to simple spring blooms on her kitchen table, and lastly a sparkly diamond ring, Christine loves beautiful things. When we woke up this morning at 4:45 and I struggled to open my eyes, Christine said, “Oh, the sweet birds are singing to us!” Yes, Christine always finds beauty in every situation!

Just like the facets of the diamond you wear on your finger, true beauty comes from the inside. Christine your beauty comes from your Heavenly Father and reveals itself in your smile and the joy you give to others.

Like a diamond’s unique facets combine to reveal a deep lasting inner beauty.  Christine your Godly heart, fierce loyalty, feminine spirit and love for others are the qualities or facets of your diamond’s inner beauty.

When I fist met my husband he asked me what my sister was like, I responded as I always describe my sister to others, “well, she is way nicer than I am!” You desire to serve others and your sweet spirit is infectious. Craig it is now your job to treasure her gracious and giving heart. Allow her to fly and let her beautiful heart flourish in her career, as your wife, a future mother to your children, and most importantly as the love of your life.

Marriage is simply beautiful and oh so much fun! As you allow each other to grow closer to God, appreciate the other’s weaknesses, treasure their strengths, laugh at eachother’s quirks: you fall more in love every day!  Christine now that you are a Kreinbihl and lots of new adventures await, some things will never change—

You will always be my big sister.

You will always make me cry laughing at the fact that you loose your metro card in your own hand.

You will somehow manage to use the phrase “oh so precious” more than I though was possible in a day.

You will always be the best coffee buddy.

You will always find the good in everyone and the positive in a tough situation.

And you will always be a friend and a loyal sister.

Stephen and I wish you the best and love you both!