Taco Dip and Jicama Chips

Here is a awesome treat to serve at your New Years party!

These chips are not allowed with this dip:)! Tostitos Hint of Lime Flavored Tortilla Chips Ingredients = Whole White Corn, Vegetable Oil (contains One or More of the Following: Corn, Soybean, and/or Sunflower Oil)Hint of Lime Seasoning (Less than 2% of the Following: Corn Maltodextrin, Salt, Sugar, Natural Lime Flavor, Monosodium Glutamate, Dextrose, Sour Cream [Cultured Cream, Nonfat Milk]Corn Starch, Whey, Sunflower Oil, Sodium Diacetate, and Artificial Color [including Blue 1, Red 40]

I thought this would get your attention: Consuming MSG triples the amount of insulin the pancreas creates...excess insulin = obesity.

MSG (an excitotoxin) causes damage to the neurons in your brain and has links to Parkinson’s disease, Alzheimer’s, Huntington’s disease and many others. Children are very susceptible to this type of effect on their sensitive and growing brains. Excitotoxins excite the neurons in the brain too much. They become exhausted and die. Neurotoxins are also a main cause of seizures . The damage may not be seen until many years later. When this happens, our neurotransmitters responsible for focus, mood, and memory have a hard time finding and recognizing their receptors due to the inflammation of the membranes on the brain cells caused by the consumption of MSG.

Brain levels of the neurotransmitter dopamine (important for mood and focus) are lowered by 95% when you ingest excitotoxins. BUT what is even more disturbing, is that when you switch to eating 100% free of processed food, our brain remains unable to produce normal amounts of dopamine in

the hippocampus (the part of the brain most responsible for consolidating memory). This is one reason for the high rates of ADHD and depression. To read more on Brain Chemicals, check out my book: Secrets to Controlling Your Weight Cravings and Mood


1 large jicama, sliced into chips
1 (8 oz) package cream cheese, softened
1 (16 oz) container sour cream
1/4 head red leaf lettuce, shredded
1 cup freshly shredded WHITE Cheddar cheese
2 cups chopped tomatoes/healthy salsa
1 green bell pepper, chopped
OPTIONAL: 1 (2.25 oz) can black olives, drained

In a large mixing bowl, combine cream cheese and sour cream. Spread this mixture in a large, round serving dish. Top the mixture with lettuce, cheese, salsa/tomatoes, bell pepper and olives. Serve with Jicama chips!

Jicama Chips: Peel the jicama. Slice into 1/8 inch slices, then quarter the jicama into chip shapes. Enjoy! Makes 12 servings.

NUTRITIONAL COMPARISON (per 6 chips)
Tortilla Chips = 150 calories, 18 carbs, 1g fiber, 2g protein, 8g fat
Jicama Chips = 30 calories, 6 carbs, 4g fiber, 1g protein, 0g fat

Egg Rolls and Xylitol Facts

Nature's Hollow sugar-free products are a great-tasting, healthful blend of fruit and a natural sweetener called Xylitol. Xylitol is a 5-carbon sugar alcohol that is ideal for diabetics and those concerned about sugar intake. Unlike sugar, Xylitol has a very low glycemic index and has fewer calories.

XYLITOL= Xylitol occurs naturally in many fruits and vegetables and is even produced by the human body during normal metabolism. Manufacturers make it from plants such as birch and other hard wood trees and fibrous vegetation. Some people prefer the taste of xylitol. I only use it when I have to due to since it has a higher calorie content and causes an increase in insulin. Before I found JUST LIKE SUGAR, I used this for my caramel sauce.
CALORIES = 2.4 calories/gram; 1 tsp has 9.6 calories and 1 tsp of sugar has 15 calories (40% fewer calories and 75% fewer carbs than table sugar)
CONVERSION= Same as table sugar. Use cup for cup.
BENEFITS:
1. Reduces Cavities: It does not break down like sugar and keeps a neutral pH level in the mouth. Xylitol prevents bacteria from sticking to the teeth, which protects the teeth from tooth decay. Acid-producing bacteria falls as much as 90%. After eating xylitol, the bacteria do not stick well on the surface of the teeth which decrease plaque buildup.
2. Reduces Ear Infections: It has be used as medicine in stopping bacterial growth to help prevent ear infections in young children. It also clears out excess earwax and inhibits the growth of harmful bacteria in the pharyngotympanic tubes.
3. Helps with Asthma: Since asthma is linked to chronic post-nasal drip, xylitol can also help by breaking the cycle of bronchial inflammation.
4. Help clear up Candida (yeast overgrowth).
5. Increases White Blood Cells: Increasing immune health and protects us from chronic disease and bacterial infections.
6. Protects newborns from streptococcus if the nursing mother consumes this. It is proven to help decrease this oral bacteria by 80%.
7. Decrease Allergies and Sinus Infections: They now have a nasal spray made of xylitol because it decreases the harmful bacteria that gather in the cells of our nose.
8. Reduces Ovarian Cysts, PCOS and Breast Cancer: Consuming sugar creates high insulin levels which increase the production of estrogens, leading to an estrogen-dominant condition, and also interfere with healthy ovarian function. Insulin resistance is a major cause of a growing hormonal problem called polycystic ovarian syndrome (PCOS). Signs that the body is being exposed to higher levels of the male hormones include acne, loss of head hair, and an increase in body hair. Lowering insulin levels is crucial for not only treating PCOS but also resolving most other hormonal imbalances, including those leading to breast cancer.
UNDESIRED PROPERTIES = Xylitol has very few known side effects, although some people report diarrhea when adding xylitol into their diets.


Charts like this for all the sweeteners I use are listed in THE ART OF EATING HEALTHY.



FILLING:
1 lb ground pork
1 tsp ground ginger
1 tsp garlic powder
2 cups shredded cabbage
2 oz shredded carrots (optional)
1 tsp Organic Tamari sauce (wheat free soy sauce)
1-2 TBS NATURE'S HOLLOW Apricot Jelly (optional "Duck Sauce" flavor)
"WRAPPER":
Coconut oil/butter/sesame oil for frying
3 eggs, separated
1/4 cup unflavored egg white or whey protein
2 oz cream cheese, softened

FILLING: Season pork with ginger and garlic powder and mix thoroughly. Heat mixture in a medium skillet, stirring, until pork is cooked through and no longer pink. Add in the cabbage, carrots (if using), Tamari sauce and no-sugar apricot jelly. Fry until the cabbage is crisp-tender. Set aside to fill the "wrapper."

"WRAPPER": Separate the eggs (save the yolks for a different recipe), and whip the whites in a clean, dry, cool bowl for a few minutes until VERY stiff). Blend in the whey protein. Slowly stir in the cream cheese (without breaking down the whites). Heat the oil in a fry pan on medium high until a drop of water will sizzle. Once it is hot, place a circle of dough on the pan. Fry until golden brown on both sides. Remove from heat and place on a plate. Fill with cabbage mixture and enjoy! Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Egg Rolls = 334 calories, 14.2g protein, 20.5g fat, 22.6g carbs, 1.6g fiber
"Healthified" Egg Rolls = 112 calories, 13.8g protein, 5g fat, 1.8 carbs, trace fiber

Walnut-Gorgonzola Crostini

Here is a wonderful comment I just received from a past client:

"At your advice, my 14 yr old daughter started a wheat free diet about 2 weeks ago to help with her on again-off again stomach issues. She wasn't at all convinced that she really had an issue, and perhaps maybe I was just torturing her. But, she did it anyway. Not one stomach ache during those 2 weeks, but no other noticeable differences. Then, at Thanksgiving, she begged to have all of her "n...ormal" favorites. So, for 2 days, she ate everything she wanted. By Friday night, she was in the worst kind of pain and stayed that way until the next morning. To say the least, she has been very happy to eat wheat free since then!! Thank you, Maria, for making a real difference in my child's life!! If we hadn't tried the new diet, it may have taken her years to figure out what was wrong & by that point... It may have been too much damage. You are truly a blessing!"

Here is an easy appetizer to whip up for a Holiday party. Jicama is very low calorie and low carbohydrate root vegetable. It contains only 35 calories per 100 g.
It is also very high in quality phyto-nutrition profile comprises of dietary fiber, and anti-oxidant. It is one of the best sources for dietary fiber and excellent source of oligofructose inulin, a soluble dietary fiber. The root pulp is 13% of fiber. Inulin is a zero calorie, sweet inert carbohydrate and does not metabolize in the human body, which make the root an ideal sweet snack for diabetics and dieters.



1 large jicama
1 cup chopped toasted walnuts
9 oz Gorgonzola cheese, crumbled
12 oz crab (NOT IMITATION)

Jicama Crostini: Slice jicama into thin slices, using an electric slicer (click HERE to find) or mandolin slicer (click HERE to find). Using a cookie cutter, cut the jicama into circles. Place a TBS of Gorgonzola cheese, crab and a walnut on each "crostini" and serve! Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Using Traditional Crostini = 290 calories, 12.3 carbs, 2.1 g fiber
"Healthified" Jicama Crostini = 170 calories, 3.2 carbs, 1.9g fiber

Pizza Dip and Cataract Awareness Month

August is National Cataract Awareness Month. The US Department of Agriculture’s Food & Nutrition researchers find that women whose average carbohydrate intake is between 200 and 268 grams per day are 2.5 times more likely to get cortical cataracts than women consume around 108 carbohydrate/day (the recommended daily allowance according to the government-run Food Pyramid is about 250 carbs/day...stupid!) If women consumes a healthy low-carbohydrate diet of 20-60 grams/day, the risk decreased even more!

One reason that scientists link carbohydrate consumption to cataracts is the increased exposure to glucose (even "complex" carbohydrates are just glucose molecules linked together in long chains, the body breaks them apart causing a rise in blood sugar) this process damages our eyes’ lenses. June 2005 issue of the American Journal of Clinical Nutrition (volume 81, pages 1411-1416).

So let's skip the deep dish high-carb pizza and try this tasty treat to satisfy those cravings!

2 links Bolinski's Organic Chicken Sausage
8 ounces cream cheese
1 cup freshly grated Parmesan cheese
1 tsp Celtic sea salt
1 cup no-sugar marinara sauce
1 package pepperoni (I got from Italian specialty shop: Cosetta's)

Preheat oven to 370 degrees F. Chop the sausage into very small pieces. In a medium bowl, mix the cream cheese, sausage, Parmesan cheese, and salt. In a 5 x 5 oven safe dish, spread the cream cheese mixture evenly over the bottom. Top with marinara sauce (and pepperoni if desired). Bake for 40 minutes or until bubbly and cheese is melted. Makes 8 servings.

Serve with "Healthified" Crackers! Enjoy

NUTRITIONAL COMPARISON (per serving)
Traditional Dip = 260 calories, 14g fat, 7.5g protein, 12 carbs, trace fiber
"Healthified Dip" = 230 calories, 14g fat, 7.5g protein, 5 carbs, 0.8g fiber

Egg Salad Sandwich Minis and Mayo Info

The ingredients in Kraft mayo isn't exactly a health-food! The ingredients are hideous...soybean oil is a rancid oil already full of free radicals AND it is made from Mansanto's GMO "Round Up Ready" seeds. So unless you don't mind a little ROUND UP festering around in your stomach, I suggest making your own OR buying Spectrum Organic Mayo. No wonder why I see so many chronic stomach and intestinal issues. Round Up is found in non-organic soybeans and corn products: think chips, salad dressings, roasted nuts, cereals...YIKES!

Ingredients: Water, Soybean Oil, Vinegar, Modified Food Starch, Sugar, Maltodextrin, Eggs, contains Less Than 2% of Salt, Enzyme Modified Egg Yolk, Mustard Flour, Lactic Acid (Ingredient Not Normally Found in Mayonnaise)Potassium Sorbate (Ingredient Not Normally Found in Mayonnaise)Calcium Disodium EDTA as Preservatives, Phosphoric Acid (Ingredient Not Normally Found in Mayonnaise)Dried Onions, Dried Garlic, Natural Flavor, Beta Carotene

These are an awesome appetizer to make ahead for an upcoming party. I made the "puffs" a week ahead and I stored in the freezer. I also made the filling a day ahead and kept in the fridge until just before serving.

"Puffs":
3 eggs, separated
1/2 tsp cream of tartar
3 ounces Sour Cream or cream cheese
1/2 cup unflavored whey protein or egg white protein

Preheat oven to 375 degrees. Separate the eggs and reserve the yolks for another recipe (creme brule anyone?). In a large bowl, whip egg whites and cream of tartar until VERY stiff. Then add the whey. Using a spatula, gradually fold the sour cream into the egg white mixture, being careful not to break down the whites. Place round balls of dough onto a GREASED baking sheet (or a mini muffin tin works great). Bake at 375 degrees for 10 minutes. Keep oven shut, and leave the puffs in there for another 5 minutes or until cool. Makes 24 puffs.

Filling:
8 eggs
1 TBS homemade mayo OR Spectrum Organic Mayo
2 TBS Dijon-style mustard
1 tsp dried dill weed
1 tsp paprika
Celtic sea salt and pepper to taste

Place eggs in a saucepan and cover with cold water. Bring water to a boil; cover, remove from heat, and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water, cool, peel and chop. In a large bowl, combine the egg, mayonnaise, mustard, dill, paprika, and salt and pepper. Mash well with a fork or wooden spoon. Makes 4 servings. Per serving = 183 calories, 2.9 carbs, 0.5g fiber

NUTRITIONAL COMPARISON (per puff)
Traditional Cream Puffs = 47 calories, 7 carbs, trace fiber
"Healthified" Cream Puffs = 21 calories, trace carbs, 0 fiber, 2.3g protein

Salad Toppers and Facts on McCormick

There are TONS of seemingly harmless foods out there that has made me become the detective we all need to be. Our health depends on it. When I ask clients about their food diary, some say "a salad" for lunch, BUT when we dive into what is on that salad that is when some real things come up. Even if you consume a salad of organic greens, farm fresh hard boiled eggs, "salad toppers" and homemade olive oil dressing...I'll say "stop!"... check out the ingredients on the "salad toppers!":
Sunflower Seeds, Soybeans, Onion, Rice, Textured Soy Flour, Rice, Carrots, Red Bell Peppers, Partially Hydrogenated Soybean Oil, Salt, Sugar, Spinach, Barley Malt Extract, Natural and Artificial Flavors, Caramel Color, Hydrogenated Soy Protein, Corn Gluten and Wheat Protein, Fd&C Red 3, and Autolyzed Yeast.

Those "toppers" have the caramel food coloring (banned in other countries), sugar, TRANS-FAT and soy. Soybeans have a couple of issues (not to mention that non organic varieties are grown by MANSANTO and contain Round Up...I'm not putting that in my body). One problem is phytic acid, also called phytates. This is an organic acid (found in the hulls of all wheat) which block the body's ability to absorb minerals like calcium, magnesium, iron and especially zinc (Magnesium deficiency = LOTS of issues like chocolate cravings, sleep issues, restless leg syndrome, headaches...Iron deficiency = lack of energy and the fastest deficiency for weight gain...zinc deficiency = acne/"back"ne and cravings). Soybeans also contain enzyme inhibitors called trypsin which block absorption of enzymes that the body needs for protein digestion and can cause serious gastric distress, reduced protein digestion and can lead to chronic deficiencies in amino acid uptake (causing depression and other mood disorders AND a decrease in muscle tone). Soybeans also contain a clot promoting substance called hemagglutinin, that causes red blood cells to clump together. These blood cells are unable to absorb oxygen for distribution to the cell's mitochondria (this is how we burn fat when we exercise) and is detrimental for cardiac health. The trypsin and hemagglutinin are "growth depressants." Which is why soy formula is so bad for babies. Only after a long period of fermentation (as in the creation of miso or tempeh) are the phytate and "antinutrient" levels of soybeans reduced which is why I use organic Tamari sauce...a truly fermented soy sauce. Try this recipe instead: (inspired by Oh She Glows Blog)



Base recipe:
1 cup raw sunflower kernels
2/3 cup slivered almonds
1/4 cup almond flour
2 TBS chia seeds
1/4 cup sesame seeds
1 tsp Celtic sea salt
1 egg

Preheat oven to 300°. In a shallow baking pan, toss the nuts, seeds, almond flour and salt with the egg. Now add in your desired spice by selecting one of the options below or by creating your own flavor.

Garlic Herb:
1 tsp garlic powder
1/2 tsp red pepper flakes
1 tsp Paprika
1 tsp Italian herbs

Sweet Coconut Cinnamon:
3 TBS erythritol
2 TBS unsweetened coconut flakes
1 tsp cinnamon
1/2 tsp ground nutmeg
1/4 tsp ground cloves (optional)

Once you add in your spice, spread the mixture as thin as possible onto your prepared baking sheet (I wet my hands and used my fingers to spread it). If you want a deeper flavor, you can sprinkle on additional spices or sweetener. Bake for 15 minutes. Remove from oven. Break up the pieces with a spatula, flip and bake for an additional 5 minutes. Allow to cool.

NUTRITIONAL COMPARISON (per 3 TBS serving)
McCormick's = 70 calories, 4 carbs, 1.9g fiber
"Healthified" Toppers = 65 calories, 3.8 carbs, 2.3g fiber (AND NO Trans-FAT!)

Salmon or Chicken Cakes

2 TBS coconut flour
1/4 cup finely chopped mushrooms
1/4 cup Parmesan cheese, grated
16 oz boneless/skinless chicken breast, cut into chunks OR canned salmon (my dad caught it!)
1/4 cup chopped green onions
2 tsp Cajun seasoning
1/4 tsp Celtic sea salt
1 egg
2 tsp coconut oil OR ghee

For the Aioli:
2 TBS olive oil mayonnaise
2 tsp prepared horseradish
1 tsp bottled minced garlic
1/8 tsp salt

To grind the chicken, add it to the food processor and pulse just until ground. Be careful not to go too long. In a medium bowl, mix together ground chicken, parmesan, chives, Cajun seasoning, 1/4 tsp salt, egg, coconut flour and mushroom pieces. Evenly divide mixture into 8 portions and flatten out into thick patties. Add oil in a large nonstick skillet over medium heat. Carefully place the patties in the pan and cook 6-8 minutes on each side or until done.
For the aioli: In a small bowl, whisk together mayonnaise, horseradish, garlic and salt. Serve with the cakes. This makes a small amount, so if you like things more saucy, I would double the aioli ingredients.

NUTRITIONAL COMPARISON (per serving)
Traditional Salmon Cakes = 359 calories, 21g fat, 21g protein, 9 carbs, 0.5g fiber
"Healthified" Salmon Cakes = 339 calories, 21g fat, 30g protein, 4.4 carbs, 1.5g fiber

Tomato Gorgonzola Bisque

In this recipe I swapped out the heavy cream, skim milk and sugar with chicken broth and stevia. This cut a lot of calories, yet kept a lot of flavor. I LOVE this soup. I often add some baby lobster pieces from Trader Joe's to make a filling lunch.

1 TBS butter or coconut oil
¼ large red onion, diced
½ cup red bell pepper, diced
2 cloves garlic, minced
¼ Cup Gorgonzola cheese, crumbled
4 oz cream cheese, softened
1 cup veggie/chicken broth
1 (14.5 oz.) diced tomatoes
1 ½ Cups tomato sauce
2 tsp dried basil
1/4 tsp stevia glycerite (or to taste)
¼ tsp pepper

Heat oil in a medium saucepan over medium heat. Add the onion, pepper, and garlic; cook and stir 4 to 5 minutes or until vegetables are soft. Add the cheeses and broth; heat mixture until cheeses melt and the mixture is simmering.
Stir in the tomatoes (including their liquid), tomato sauce, basil, stevia, and pepper. Continue to simmer mixture for 15 to 20 minutes while stirring constantly. Do not boil. OPTION: Cool soup a bit and puree it until smooth, then return to heat. Topped with a Parmesan crisp! Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Soup = 257 calories, 14.3 carbs, 2.2 fiber
"Healthified" Soup = 202 calories, 5 carbs, 2.5g fiber

Why it’s Healthy
B1, B3, B6, Folate, C, A
Potassium, Magnesium, Iron, Zinc, Calcium, Iodine, Chromium
Omega 3 and 6

Lobster Bisque with Tomato and Brie Bread

I know the recipe sounds weird, instead of heavy cream, I used cream cheese. This added an amazing flavor without extra calories, 1 TBS of cream is 50 calories, 1 TBS of cream cheese is also 50 calories. Since you only need a small amount of cream cheese for the thickness and the flavor, you save a lot of calories this way.

1 bag Trader Joe's lobster
3 TBS butter
1 leek, halved lengthwise
1/2 onion, halved
1 stalk celery, in big chunks
3 sprigs fresh thyme
2 strips orange zest
2 TBS tomato paste
8 ounces cream cheese
3 cups chicken broth
Celtic sea salt and freshly ground black pepper
Finely chopped chives, for garnish
OPTIONAL: a splash of congac (for flavor, I didn't use)
Grilled Brie and Tomato, optional, recipe follows

Heat butter in a saucepan. Add the leeks, onion, celery, 1/2 the thyme, 1/2 the orange zest and the tomato paste. Cook about 10 to 15 minutes. Add the cream cheese and the broth and bring to a boil. Immediately decrease the heat and gently simmer until the soup is reduced and thickened, about 30 to 45 minutes. Strain this into a clean pot and season with salt and pepper if needed; keep warm. Open the bag of lobster and add it to the strained bisque. To serve, ladle the bisque into warmed soup bowls. Top with the Grilled Brie and Tomato, if desired. Makes 4 servings.

NUTRITIONAL COMPARISON (per 1 cup)
Traditional Lobster Bisque = 250 calories, 13 carbs, trace fiber
"Healthified" Bisque = 209 calories, 3 carbs, trace fiber


PROTEIN BREAD:
3 eggs, separated
1/2 cup unflavored egg white or whey protein
3 ounces cream cheese, room temperature
1/2 tsp onion powder (optional)

Preheat the oven to 375 degrees F. Separate the eggs (save the yolks for a different recipe...creme brule???), and whip the whites for a few minutes until VERY stiff. Slowly fold in the whey protein and onion powder if using. Then slowly fold in the cream cheese into the whites (making sure the whites don't fall). Grease a bread pan and fill with "dough." Bake for 40-45 minutes or until golden brown. Let completely cool before cutting or the bread will fall.

Grilled Brie and Tomato on Crusty Bread:
1 pint cherry tomatoes
2 tablespoons extra-virgin olive oil
Celtic sea salt and freshly ground black pepper
3 TBS butter, softened
6 (1/2-inch thick) slices PROTEIN BREAD
1/2 pound brie, sliced thin

Heat the broiler. Put the cherry tomatoes onto a baking sheet, drizzle them with olive oil, and season them with salt and pepper. Broil them until they burst; set them aside.

Butter the protein bread on both sides and top each with several slices of brie. Broil until the cheese is bubbling and slightly browned. Top with the tomatoes. Serve immediately. Makes 6 servings.

NUTRITIONAL COMPARISON (per grilled cheese)
Traditional Grilled Cheese = 380 calories, 28 carbs, 1 g fiber
"Healthified" Grilled Cheese = 176 calories, 2.8 carbs, 0.6 g fiber (2.2 effective carbs)

Buffalo Chicken and Blue Cheese Mashed "Potatoes"

If you are a fan of buffalo chicken in blue cheese, try this recipe. My husband LOVED it!

Chicken Strips:
1 tsp coconut oil
Chicken Wings OR 1/2 pound skinless, boneless chicken breasts - cut into strips
1/4 tsp Celtic sea salt
2 tsp butter
1 TBS hot pepper sauce

To Make Chicken: Heat oil in a large skillet. Season chicken with salt and sautee over medium high heat, stirring frequently, until lightly browned and cooked through, about 7 to 10 minutes. Remove skillet from heat. Add butter and hot pepper sauce to skillet and swirl until the butter melts and the sauce coats the chicken.

Blue Cheese Mash:
8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
1/2 cup blue cheese
1 tsp butter
1/2 tsp Celtic sea salt
Freshly ground pepper to taste
Snipped fresh chives for garnish

Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. Place the cooked cauliflower and garlic in a food processor. Add blue cheese, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Serve with buffalo wings and enjoy!

NUTRITIONAL COMPARISON:
1 cup Potato = 116 calories, 28 carbs, 4 fiber
1 cup Cauliflower = 28 calories, 3 carbs, 1 fiber

Easy "Pasta" Salad

Have you ever gone to a family BBQ and wondered...how long has that pasta salad been sitting out? I was surprised to learn that it is the starch in the food, not the mayo that can cause food poisoning! Just think about it, bacteria loves yeast. The bacteria grows on the starchy part of the dish as it sits out.

I had to double the batch since it went so fast the first time I made it!

4 cups Hearts of Palm
2 eggs
2 ounces cooked ham, cut into thin strips
1 cup frozen English peas, thawed (optional)
1 cup shredded Swiss cheese
1/2 cup Organic Spectrum Mayo
1/4 cup sour cream
green onions, chopped
1 tsp mustard
1 tsp hot pepper sauce
1 tsp paprika


Rinse the Hearts of Palm under cold water, drain, cut into small "noodle-like" pieces and set aside. Meanwhile, place eggs in a saucepan and cover with cold water. Over medium heat, bring water to a full boil. Lower heat and simmer for 10 to 15 minutes. Immediately plunge eggs into cold water. Let cool completely, then peel and slice.

In a large serving bowl, toss together the Hearts of Palm, egg, ham, peas, and Swiss cheese. In a separate bowl, mix together the mayonnaise, sour cream, green onion, mustard, mustard, and hot pepper sauce. Stir until well blended.

Pour 3/4 of the dressing over the pasta, and toss to coat thoroughly. Spread the remaining dressing evenly over the top of the pasta salad, all the way to the edge of the bowl. Sprinkle with paprika, cover tightly, and chill 4 hours, or overnight for best flavor. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving):
Traditional Pasta Salad = 642 calories, 57 carbs, 4 fiber
"Healthified" Pasta Salad = 230 calories, 5.2 carbs, 2.25 fiber

Mini Pretzels

Did you know pretzels are higher on the glycemic index than jelly beans? Yep, they raise your insulin A LOT! Traditional pretzels are made from refined white flour (refined carbs), and cause a rapid rise in blood-glucose levels, leading to excessive insulin production and a sudden drop in blood sugar. The longer-term health effects of eating high-GI foods include obesity and other symptoms, known collectively as insulin resistance syndrome. Increased risk of diabetes is another possibility. Bottom line: if you want to lose weight, decrease inflammation, and stay healthy, keep your intake of pretzels and other refined carbs to a minimum or better yet...never eat that stuff!



3/4 cup almond flour
1/2 cup unflavored egg white or whey protein
1/4 tsp baking soda
1/4 cup butter
1-2 TBS water (just enough the hold the dough together)
1/2 tsp salt
OPTIONAL: 1 egg, set aside

Preheat the oven to 325 degrees F. In a medium bowl, stir together the whey, almond flour, baking soda and salt. Cut in the butter using a pastry blender or your fingers until the butter lumps are smaller than peas. Stir in the water to form a stiff dough. Place the dough in a ziplock. Cut a small hole in the corner of the bag. Squirt the dough onto a cookie sheet, making shapes like a pretzel. (OPTIONAL: Whip egg in a small bowl, brush the egg wash on the pretzels and sprinkle additional salt on top.) Place pretzels 1 inch apart. Bake for 7-9 minutes in the preheated oven, until edges are lightly browned. Remove from oven to cool.

Meanwhile, prepare a healthy dip like the Greek Avocado Dip and Enjoy! Makes 12 servings.

NUTRITIONAL COMPARISON (per serving):
Traditional pretzels = 107 calories, 23 carbs, trace fiber
"Healthified" pretzels = 92 calories, 2.5 carbs, trace fiber

Spaghetti and Meatballs

Mmmm, comfort food... We also made meatball sandwiches (using protein buns).

2 pounds grass fed ground beef
2 cloves garlic, minced
2 eggs
1 cup freshly grated Romano cheese
1 1/2 TBS Italian seasoning
Celtic sea salt and ground black pepper to taste
2 cups mushrooms, finely chopped
1 cup beef broth

Preheat oven to 375 degrees F. Combine beef, garlic, eggs, cheese, seasoning, salt and pepper in a large bowl. Blend chopped mushrooms into meat mixture. Slowly add the broth 1/2 cup at a time. The mixture should be very moist but still hold its shape if rolled into meatballs. Shape into meatballs. Arrange in a single layer on a large, shallow baking sheet. Bake meatballs in the preheated oven 35 minutes, turning occasionally, until evenly browned. Serve with Miracle Noodles or Cabbage Noodles and your favorite no-sugar added marinara! Makes 8 servings.

NUTRITIONAL COMPARISON (per serving):
Traditional Meatballs using breadcrumbs and frying = 616 calories, 6.6 carbs, 0.3 fiber
"Healthified" Meatballs using mushrooms and baking = 410 calories, 3 carbs, 2 fiber

NUTRITIONAL COMPARISON (per cup Pasta):
White Pasta = 246 calories, 43 carbs, 5 fiber
Cabbage Pasta = 22 calories, 5 carbs, 2 fiber
Miracle Noodles = 0 calories, 0 carbs, 0 fiber

Avocado "Angel" Eggs

I thought these would be fun for a Halloween party! They are scary looking, but sure are tasty!

10 hardboiled eggs, peeled and sliced length-wise
1 TBS Organic Spectrum Mayo
1 tsp Dijon mustard
1 tsp minced hot pepper
1 tsp minced onion
1 small avocado
baby cherry tomato halves (for garnish)

In a bowl mix together all ingredients. Spoon an equal amount into each of the egg halves. Top each with a baby tomato half. Enjoy.

NUTRITIONAL INFO (per serving: 2 halves)
100 calories, 7.7g fat, 6g protein, 2.4 carbs, 1.4g fiber

Greek Avocado Dip

I brought this dip to a large company meeting and it was a total hit. They loved it served with my healthy "CHEEZ ITS." I hope you all enjoy it...low carbs, low calories, and pure and real food!

1 (8 ounce) container cottage cheese
2 avocados - peeled, pitted, and mashed
1 clove garlic, minced
2 TBS lime juice
1 roma (plum) tomato, seeded and diced
1/4 cup crumbled feta cheese
Celtic Sea Salt and Pepper to taste

Mash together the avocado, garlic, and lime juice in a bowl until nearly smooth. Place in a food processor and add cottage cheese and blend until very smooth. Fold in the diced tomato and feta cheese. Add salt and pepper to taste. Makes 6 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Greek Dip = 270 calories, 15g fat, 10g protein, 24 carbs, 1.7g fiber
"Healthified" Dip = 150 calories, 11g fat, 7g protein, 7.7 carbs, 4.7g fiber

French Onion Soup

When you order French Onion Soup at restaurants, do you know what you are actually consuming? Check our these ingredients: Culver's French Onion Soup - Water, onions, seasonings (hydrolyzed corn gluten, soy and wheat gluten proteins, salt, dextrose, sugar, autolyzed yeast extract, caramel color, natural flavor, tartaric acid, disodium inosinate, disodium guanylate, spice), water, margarine [liquid and partially hydrogenated soybean oil, water, salt, whey, soy lecithin, mono & diglycerides, artificial flavor, beta carotene (for color), vitamin A palmitate], salt, gelatin, onion powder, autolyzed yeast extract, caramel color, soy lecithin, spices, garlic powder.

Onions are so healthy, help your body deal with inflammation, fight chronic disease and regulate blood sugar. They help our body fight against many bacteria including Bacillus subtilis, Salmonella, and E. coli. The World Health Organization (WHO) suggests eating onions for treatment of poor appetite and to prevent atherosclerosis.

WHY ONIONS:
1. SULFER: Onions contain a number of sulfides similar to those found in garlic which may lower blood lipids and blood pressure.
2. FLAVONIODS: Onions are a rich source of flavonoids, substances known to provide protection against cardiovascular disease.
3. ANTI-CLOTTING: Onions are also natural anticlotting agents since they possess substances with fibrinolytic activity and can suppress platelet-clumping. The anti-clotting effect of onions closely correlates with their sulfur content.
4. BLOOD SUGAR: One cup of raw onion contains more than 20% of the daily requirement of the trace mineral chromium, important for helping the body to metabolize sugar and lipids.
5. GOOD GUT BACTERIA (increase serotonin/decrease cravings): Onions are a very rich source of fructo-oligosaccharides. These oligomers stimulate the growth of healthy bifidobacteria and suppress the growth of potentially harmful bacteria in the colon.
6. ANTIOXIDANTS: Onions are rich in phytochemicals and the antioxidant flavonoid quercetin, which helps lower the risk of high blood pressure, heart attack, and many types of cancer.
7. ASTHMA: In addition, onion extracts help with treat coughs and colds, asthma and bronchitis. Onions are known to decrease bronchial spasms, they have very powerful anti-inflammatory properties. Onion extract helps to decrease allergy-induced bronchial constriction in asthma patients. Click HERE to find pure onion extract.

I don't know a better way to massively dose our body with onions more than French Onion Soup!

Ingredients:
1/2 cup unsalted butter
2 TBS Coconut oil
4 cups sliced onions
4 (10.5 ounce) cans beef broth/veggie broth
1 tsp dried thyme
Celtic sea salt and pepper to taste
8 Protein Buns
4 slices provolone cheese
2 slices Swiss cheese, diced
1/4 cup grated Parmesan cheese

Melt butter with oil in an 8 quart stock pot on medium heat. Add onions and continually stir until tender and translucent. Do not brown the onions. Add beef broth and thyme. Season with salt and pepper, and simmer for 30 minutes.

Heat the oven broiler. Ladle soup into oven safe serving bowls and place one Protein Bun on top of each. Layer each slice of "bread" with a 1/2 slice of provolone, 1/2 slice diced Swiss and 1 tablespoon Parmesan cheese. Place bowls on cookie sheet and broil in the preheated oven until cheese bubbles and browns slightly. Serves 8

NUTRITIONAL COMPARISON (per serving)
Traditional French Onion Soup (using wine and real bread)= 732 calories, 79 carbs, 4g fiber
“Healthified” French Onion Soup = 350 calories, 8 carbs, 1.7g fiber

Scotch Eggs

These were really tasty. I've never had a real scotch egg, but we liked these!

Coconut oil or Ghee for frying
4 eggs
2 pounds lamb or pork sausage
8 TBS (2 TBS per egg) coconut flour, seasoned with spices
2 eggs, beaten

Preheat oven to 350 degrees. Heat oil in a pan to 375 degrees F (190 degrees C).Place eggs in saucepan and cover with water. Bring to boil. Cover, remove from heat, and let eggs sit in hot water for 10 to 12 minutes. Remove from hot water, cool and peel.

Flatten the sausage and make a patty to surround each egg. Coat the sausage with beaten egg. Roll in coconut flour to cover evenly. Fry until golden brown. Place on a cookie sheet and bake in the preheated oven for 10 minutes.

Nutritional Comparison:
"Traditional Scotch Egg" = 300 calories, 16 carbs, 0 fiber
"Healthified" Scotch Egg = 230 calories (depending on oil absorption), 9 carbs, 4 fiber.

Fried Green Tomatoes

My Dad LOVES fried green tomatoes. What a perfect time to make them, now that gardens are sprouting beautiful juicy tomatoes. Here is an adapted recipe from my dad.

1 large tomato (slighly green, yet soft)
1/2 cup almond meal
1 egg
1/2 tsp Celtic sea salt
Fresh ground pepper to taste
1/4 cup Coconut oil OR Ghee OR Macadamia Nut Oil
Optional: fresh basil from the garden

In a frying pan heat oil. Cut tomato into 1/4 inch slices. Break the egg and mix in a small bowl. Mix the almond meal (or other ground nut), salt and pepper (and other spices/herbs if desired) in another small bowl.

Place the cut tomato in the egg mixture, then in the almond mixture until well coated. Place in hot oil and fry until golden brown. Enjoy! Love you dad:) Makes 4 servings.

NUTRITIONAL COMPARISON (per serving):
Traditional Fried Tomatoes = 200 calories, 15g fat, 3g protein, 14 carbs, 1g fiber
"Healthified" Tomatoes = 204 calories, 20g fat, 4.3g protein, 4.4 carbs, 2g fiber

Sunflower Seed Crackers

I love the taste of almond flour, but that stuff can get expensive. So, I thought, what nut or seed could I use instead without adding too much starch or sugars? Sunflower seeds. After that thought, I searched "google" and found this recipe. I bought a big bag at the health food store and went to town! Try it for yourself, they taste great.

1 cup shelled sunflower seeds
1/2 cup grated Parmesan cheese
1/4 cup water
*Extra sunflower seeds (optional for topping)

Preheat the oven to 325°F-160°C. Put the sunflower seeds and Parmesan in a food processor and process until the sunflower seeds are a fine meal. Add the water, and pulse until the dough is well blended, soft and sticky. Cover a cookie sheet with a piece of parchment paper. Roll the dough out onto the parchment, tear off another sheet of parchment, and put it on top of the dough. Use a rolling pin or your hands to press the dough into as thin and even a sheet as you can get. Take the time to get the dough quiet thin--the thinner the better, so long as there are no holes in the dough. Peel off the top layer of parchment, then use a pizza cutter to score the dough into cracker shapes. Bake for 28-30 minutes, or until evenly browned. Peel off the parchment, break alone the scored lines, and let the crackers cool. Store them in a container with a tight lid. *Option: Before baking press additional sunflower seeds into the batter for an extra crunch. Makes 6 servings.

NUTRITIONAL COMPARISON (per serving):
Traditional Nut Thins = 130 Calories, 2.5g fat, 3g protein, 23 carb, trace fiber
“Healthified” Crackers = 150 calories, 12g fat, 7.5g protein, 3.9 carbs, 2.1g fiber

Savory Tarts with Ginger Sauce

These are a great addition to any party! I made a batch ahead of time on a rainy day and froze them for an easy appetizer.

1/2 cup unflavored whey
3/4 cup blanched almond flour
1/4 tsp baking soda
1/4 tsp Celtic sea salt
1/4 cup butter
2 TBS water(just enough to hold dough together)
1 additional large egg (to brush on pastry)

Filling:
Fill with crab, pesto, cheese, ground nuts or olives, or any combination thereof. Brush the tops with additional egg wash and sprinkle with poppy or sesame seeds if desired. I used crab and dipped it in a Ginger Sauce (recipe follows).

Preheat the oven to 350 degrees F (200 degrees C). In a medium bowl, stir together the whey, almond flour, baking soda and salt. Cut in the butter using a pastry blender or your fingers until the butter lumps are smaller than peas. Stir in the water to form a stiff dough.

On parchment paper, place 10 balls of dough a few inches apart. Shape with hands into rectangle shapes (This recipe will make a batch of 16 2 1/4″ x 3″ rectangles or ovals.).

Beat the additional egg and brush it over the entire surface of the rectangles. Even the “insides” of the tart; the egg is to help glue the lid on. Place a heaping tablespoon of filling into the center of each rectangle, keeping a bare 1/8-inch perimeter around it. Fold the other side over and using your fingertips, press firmly around the pocket of filling, sealing the dough well on all sides. Press the tines of a fork all around the edge of the rectangle. Repeat with remaining tarts. You could either freeze the filled tarts or bake them at this time.

Gently place the tarts on a lightly greased or parchment-lined baking sheet. Prick the top of each tart multiple times with a fork; you want to make sure steam can escape, or the tarts will become fluffy pillows instead of flat toaster pastries (my mistake number 1). Bake for 10-12 minutes in the preheated oven, until edges are lightly browned. Cool in oven to crisp up.

Nutritional Info for the WHOLE Batch: 995 calories, 18 carbs, 9 fiber

Pop Tart Minis: These are tough, but totally worth it for a cocktail party!

GINGER SAUCE:
1 TBS peeled and minced ginger
1/2 cup macadamia nut oil
1/4 cup trimmed scallions, white and green parts combined, chopped into 1/4 inch pieces
Celtic sea salt to taste
2 TBS aged tamari or soy sauce
1 tsp sesame oil

To make the sauce, stir together the ginger, oil, scallions, and salt in a bowl. The mixture should be quite strong; you can add more ginger, scallions, or salt if you like.