Category Archives: Recipes

Blackberry Chia Pudding

If you learn ONE recipe only, learn this one.

Chia pudding is so simple, easy to take on the road, and actually pretty filling.

Here’s an extremely basic recipe using blackberries. You can swap blackberries for any other berry (I love using a mix of raspberries, strawberries, and blackberries).


1 c coconut water
1 c berries

Pour into a glass jar (or container of your choice) and mix in 1/4 c chia seeds.

Continue to mix the chia seeds every 2 min or so. The mixture will thicken over time. In roughly ten minutes the chia seeds should be fully expanded and you’ll have your pudding. If it’s not thick enough, just add more chia seeds. It’s important that you continue to mix, otherwise the chia seeds will fall to the bottom and you’ll have a really thick mixture on the bottom and just liquid on top.

This isn’t going to be a super sweet snack (just sweet enough from my perspective), so if you’d like it sweeter, mix in a tsp. of raw honey.

Refrigerate if you don’t eat immediately.

When ready to eat, add some whole berries or any of your favorite toppings (i.e. shredded coco, cacao nibs, etc.)


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Are you a donut lover?

Well if you are, this one’s for you.

Personally, I never had a thing for donuts…

Or had I just completely blocked em’ out of my mind? Deep-fried dough with warm chocolate glaze… better for a Health Coach to avoid the thought of it, right? 😉

Nah. You and I both know that whole avoidance thing never works anyway.

So, when donuts were recently brought back into my life during a spontaneous trip to the West Coast…  and when they were even more delicious than I’d remembered,
well, I thought, it’s time to bring em’ back for good.

So, here’s a recipe I snagged from Kris Carr, who snagged it from This Rawsome Vegan Life (check em’ both out!).

Raw (vegan) Donut Holes w/ Maple Vanilla or Chocolate Glaze

To make the donuts:
1. Process 2/3 C rolled oats, 2/3 C cashews, 1 C dates, and a pinch or two of sea salt
2. Roll into balls and place on a tray lined with parchment paper
3. Place in the freezer while making the glaze

To make the glaze:
1. Heat 2 tbsp. coconut oil on low
2. Use a whisk to mix in 2 tbsp. maple syrup and 1/4 tsp. vanilla
*for chocolate glaze, simply add in 2 tbsp. raw cacao powder


Roll each donut into the glaze and place back onto the parchment paper. Place them all back in the freezer and repeat the steps as needed to make a thicker glaze (I added three layers of glaze to mine). Keep refrigerated when you are done.

Simple as that! Cuz, seriously, you should never avoid the thought of donuts.

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Turmeric Latte (aka Golden Milk)

Phew. These past fews months have been pretty intense. Lots goin’ on and what feels like very little time to fit it all in. Sound familiar?

The big change on my end has been starting my clinical internship, providing social/emotional support to local youth. I feel like an outsider lots of the time, stepping into this tight knit neighborhood community, but good news is… I’m slowly building relationships and in the meantime the kids are cracking me up (i.e. last week a six year old girl asked me why my teeth are so yellow). So now, I’m a health coach with bad teeth, I guess. How dare she! 😉

Anyway, jokes aside, I’m sure you’ve got just as much on your plate as I do, and could use a little self-lovin’.

That’s where today’s recipes come in. They are simple and very soothing (and perhaps responsible for my “yellow teeth?” I’ll keep telling myself that).
















Both recipes below are great to use first thing in the morning or right before bed.

Prior to making either, start by making the “Golden Paste,” which is good in the fridge for up to two weeks. ENJOY!

Golden Paste:

In a saucepan, heat (on low heat) 1/2 C water with 1/4 C turmeric. Stir continuously for about 5 minutes. It should be relatively thick. Empty into a mason jar.

Turmeric Latte (aka Golden Milk)

In a saucepan, using low heat, warm 2 C coconut milk/almond milk/or raw cow’s milk, 1 tbsp. golden paste, 1 tsp. coconut oil, 1/4 tsp. chopped ginger, 4 black peppercorns, 1 tsp. cinnamon, and a bit of honey or maple syrup to sweeten.

Optional: add tsp. vanilla

Strain (or not, if you don’t mind peppercorns and ginger in the bottom of your cup) and enjoy while warm.

Turmeric Tea (aka Golden Tea)

Bring 1 C of water to a boil. Add tsp. Golden Paste and 1/4 tsp. chopped ginger. Reduce heat and simmer for another 10 minutes.

Optional: add vanilla, cinnamon, and/or honey to taste

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Coconut Congo Bars

When it comes to homemade food (especially dessert) my brother has a tendency to exaggerate.

“I’m telling you, I’d drive in from Framingham just for one of these.”

“I’d pay a good sixty bucks for a tray of these, no joke.”

It’s hard to stay humble having a guy like that around. He leaves and you think to yourself “well, maybe I should open my own restaurant, god darn it!”

We all need someone like that in our lives, no?

Anyway, you ready for the recipe? The one my brother would apparently drop huge sums of money for?

This week I’m sharing the recipe for the infamous congo bar…

Inspired by Pure Food and Wine, my favorite raw food restaurant in NYC, this congo bar will challenge your love of processed sweets and open you up to the world of guilt-free desserts – there’s a good chance you’ll never look back.

photo 2 (27)

Fudge Base:

2 C walnuts
2 C pecans
1/2 C raisins
1/2 C shredded coco
1/4 C maple syrup
1/4 C coco oil (liquid)
sea salt
[Chocolate sauce]
3/4 C raw cacao powder
3/4 C maple syrup
1 tsp. vanilla extract
2 tbsp/ coconut oil (liquid)

Process the walnuts and pecans. Pour into a mixing bowl. Add raisins, shredded coco, maple syrup, coco oil and sea salt.

Separately process the ingredients listed under “chocolate sauce.” When fully processed, add to the mixing bowl with the other ingredients.

Pour this mixture into a brownie pan (lined with parchment paper) and pat down evenly. Refrigerate while making the topping.

Vanilla Coconut Topping

1 C young coconut meat
3 tbsp. raw honey
1 tbsp. vanilla
3 tbsp. coconut oil (liquid)
2 C shredded coco
[Chocolate oil]
2 tsp. coco oil (liquid)
3 tsp. raw honey
3 tsp. raw cacao powder

Process the first five ingredients. Spread evenly on the top of your refrigerated bars.

Process separately the ingredients listed under “chocolate oil” and for your final step, drizzle this on top as a third layer.


How’d you like it? Let me know in the comments below!
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Cacao Butter Salve + Something We’ve Lost

What do you do when you get a headache? 
A toothache?

Where do you turn when you’ve got digestive issues? 

What do you do if you feel tension in your neck?
Or if you’ve got a skin rash?

Tylenol? Advil? Google? Or do you just suck it up?

Nothing wrong with painkillers or toughing it out, but since those have become the most common defaults, I’ve started to wonder if we’ve lost something.

Clarissa Estes, in her bestselling book Women Who Run with the Wolves, says that a healthy woman “carries the bundles for healing; she carries everything a woman needs to be and know. She carries the medicine for all things.”

>> In other words, she’s suggesting that you and I were both born with the ability to heal ourselves of everything from a skinned knee to the flu and beyond. <<

So, if that’s the case, then what’s happened to this ability?

Well, it could be that we’ve simply set other priorities. We keep our schedules too full and our stress levels too high. We don’t have time or energy leftover to hone our instinctual skills. We’re bombarded by many external (and very influential) voices (advertisements, big business, pharmaceutical companies) which block out the internal voice that matters most.

Very recently I spent time with a group of women in Mexico. 

Their everyday conversation wasn’t about “things to do” or “places to be” but rather on embracing femininity, on the art of being female, and thus, in part, on cultivating this innate gift of healing.

What a beautiful thought, no?

Inspired by these conversations, I came home not with an overly idealized view of life in Mexico, not with a pompous attitude that I’d never need pills or doctors, and not with the intention of pointing fingers or feeding into the divide between women who are considered “health conscious” and those who are not… (there’s already plenty of that!)

But what I did come home with was more faith in myself and the strong desire to rediscover the ways our grandmothers and great grandmothers cared for, soothed, remedied – because no matter which way you look at, that is something it seems we’ve lost.

If that idea sounds empowering to you too, read on. Below is an invitation to start simple and a look at one of my first projects, a cacao butter salve.

Salves of all kinds have been used for generations as healing ointments for the skin – depending on the ingredients, your homemade salve can help rid you of dry skin, itchy skin, acne, rashes, burns, and muscle aches.

Try the basic salve below and then start to experiment with other herbs and oils.

Cacao Butter Salve

1/2 C olive oil
1/4 C coco oil
2-3 TBSP beeswax (I use a grater)
2-3 TBSP cacao butter (again, a grater is helpful)
15-20 drops lavender oil (I get mine here)
15-20 drops tea tree oil

Use a double boiler (or a pan over a boiling pot of water) to melt the first four ingredients together.

To test the consistency, dip the end of a spoon in the mixture. You should noticed that it hardens quickly – if not, add more beeswax and test again.

When you’ve got it to a consistency you like, pour into a small mason jar or other glass container. Allow it to cool a bit before adding 10-15 drops of each essential oil. Cover and allow it to sit out while it hardens, or refrigerate to speed up the process.

Soon enough you’ll find yourself using this cacao butter salve for anything and everything from cracked lips to full body moisturizer (p.s. it obviously makes a great gift too!)

Have fun with it and give me your feedback in the comments below!

Also let me know – do you think as women we have an innate ability to heal? If so, do you think modern day stressors have severed this ability? Is it something you feel inspired to rediscover?

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Making time + space for pancakes

What was your favorite part of this morning?
Or did it go by way too fast to notice?

These are questions worth answering! Because the “morning routine” isn’t just a trendy topic of conversation. All the hype is actually based on lots of evidence suggesting that the way we start our day will determine the way we feel the rest of the day.

You’ve heard it from nutritionists, right? “Breakfast is the most important meal.” By firing up your metabolism first thing in the morning you put your digestion on track for the rest of the day.

I recently heard a similar sentiment echoed from a commencement speaker who listed “making the bed” as one of his top 10 tips for graduates. He said, if you can manage to accomplish one thing (even if its minor) first thing in the morning, it sets you up for accomplishment the rest of the day.

Makes sense, no?

In other words, ideally, our morning should look and feel the way we want our day to look and feel.
So, how would you like your days to look and feel?

If you want em’ to look and feel like pancakes, see recipe below 🙂

Jokes aside, let’s say, for instance, calm, creative, and nourishing make it to the top of your list. Well, then, you’ve got to make space to create those feelings soon after you wake up.

Write your list now: what feelings/ descriptions are at the top? And how will you start to cultivate that experience?

In the last year or so, I’ve slowed down my morning a lot. Little by little I’ve developed a routine that allows for a mix of silence, reflection, movement, and of course, a good meal, all in hopes of cultivating my ideal day. (For a bit of inspiration, read about my first steps/first mistakes here, and more insights on keeping it simple here).

Have I convinced you?

If not, time to revisit the pancake idea…

… if you haven’t noticed, my favorite way to entice people to make lifestyle change is with delicious food!

Inspired by one of my favorite blogs, Green Kitchen Stories, these coconut quinoa pancakes are healthy and so simple, the perfect “first step” for someone who doesn’t think they have time/energy for a morning routine. Besides soaking quinoa overnight, the prep is very minimal.

Give it a try this weekend to get the hang of it and then challenge yourself to enjoy the same morning treatment during the work week!

Coconut Quinoa Pancakes

* recipe adapted from Green Kitchen Stories/ At Home in the Whole Food Kitchen

1/2 cup uncooked quinoa, soaked overnight
1/2 cup rolled oats
3/4 cup shredded coconut
1 cup unsweetened coconut milk
1 egg
2 tbsp melted extra virgin coconut oil
1/2 tsp vanilla
1 tsp baking powder
1/2 tsp cinnamon

Drain the quinoa and put in your blender. Add oats, 1/4 c shredded coco, coco milk, egg, coconut oil, vanilla, baking powder and cinnamon. Blend it up! Make sure it’s completely smooth. Add remaining coconut and mix with a spatula.

Warm your cast iron skillet and add a bit of coconut oil once it’s warm. Pour your pancake batter into the pan, enough to make whatever size pancake you want. Cook for a few minutes or until you start to see bubbles appear on the top of the pancakes. Flip and continue cooking for a few minutes.

These are delicious served with a chia jam (below) and maple syrup!

Chia Jam

Your fruit of choice (citrus fruits are great and berries, when in season, can be even better!)
Chia seeds

Mash your fruit into a small mason jar and add a few tablespoons of chia seeds. Be conservative at first, as you’ll notice the chia seeds expand in just a few minutes. After ten minutes or so, decide if you’d like the jam thicker and in that case, add more chia!

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