Boston Cream Cupcakes

Here is a sneak preview of my cookbook (Apple iBooks version) The Art of Eating Healthy: SWEETS. This Boston Cream Cupcake recipe can be found in this cookbook too. Thank you all for your support!

I received a comment on my Facebook timeline yesterday that totally made my day. She gave me permission to post here so everyone could be inspired by her amazing success. Way to go Gretta! Stories like this motivate me to help as many people as I can! :)

"Maria, I have been following you on FB and your blog since I started my weight loss/get healthy journey in Nov. of 2010. With your help, guidance, ti...ps, and phenomenal recipes, I can proudly say, I am down 112 pounds and not only do *I* eat healthier, but so does my family (husband and 2 daughters - ages 3 and 6). We've enjoyed so many of your recipes and I am constantly putting your books on my... "wish lists." Well, Monday, I decided I was going to fill my own wish list, just dove right in and ordered ALL of your books at once through your link.. they came in today and I spent the entire evening reading Secrets to Controlling Your Weight, Cravings, and Mood! So much insight in that little book! You touched on many of the problems I still struggle with and have given me even MORE insight to fight my "issues." I just want to say THANK YOU for all you do.. all you've shared for FREE.. and helping me AND my family find a healthier way and STILL be able to enjoy what we eat without feeling deprived! Love to you!!"



The most common complaint I hear about this diet is that "it costs too much to eat healthy"...well, I have an argument to that!



Parents take the time to research the safest cars, spend tons of money on the best toys, $50 on video games, the best colleges, and vacations, drop $20/ticket to see a sporting event that lasts 2 hours, BUT when it comes to the health of thier children, they don't realize the connection between food and our emotional, physical and spiritual health. I volunteered at a nursing home and I asked a man what the "secret of a happy life" was, he responded "Take care of your health." That was when I was a teenager and I didn't really think much of his answer, but now I understand that when we don't feel good, the whole day suffers and so do the people around us. Healthy food = healthy moods.

Also, this dessert costs a lot less to make even with the "healthified" ingredients that it does to purchase an unhealthy version at a bakery!


CAKE:
6 TBS coconut oil or butter, softened
1 1/2 cups blanched almond flour
1 tsp baking powder
1/2 tsp Celtic sea salt
3/4 cups SWERVE (or erythritol)
1 tsp stevia glycerite
4 eggs
1 tsp vanilla extract
FILLING:
3 (8 oz) pkg cream cheese, softened (or coconut cream if dairy allergy)
1/4 cup SWERVE (or erythritol)
1 tsp stevia glycerite
2 tsp vanilla, divided
CHOCOLATE ICING:
2 TBS butter or coconut oil
1 oz unsweetened baking chocolate
10 TBS heavy cream (or coconut milk if diary allergy)
1/4 cup confectioner SWERVE (or erythritol)
1 tsp stevia glycerite

Make cake: Preheat oven to 350°F. Grease a cupcake pan (coconut oil spray) OR use cupcake liners. Sift together almond flour, baking powder, and salt into a large bowl. In another bowl, beat together butter and sweetener with an electric mixer at medium-high speed until pale and fluffy, 3 to 5 minutes. Beat in eggs 1 at a time, beating well after each addition, then beat in vanilla. Reduce speed to low, then add flour mixture to blend until batter is just smooth. Spoon batter into muffin pan.

Cream Filling: Beat cream cheese, sweetener and 1 tsp of the vanilla with electric mixer on medium speed until well blended. Place 1 TBS of cream filling into the almond flour batter of each cupcake.

Bake at 300°F for 18 to 24 minutes or until center is almost set. Let cool before frosting.

Chocolate Icing: Place the butter and chopped chocolate in a double boiler (or in a heat safe dish over a pot of boiling water...see photo). Stir well until just melted (don't burn the chocolate!), add in the cream, and sweetener. Stir until smooth and thick. Use to drizzle over cooled cupcakes. YUM! Makes 18 cupcakes.

NUTRITIONAL COMPARISON (per cupcake)
Traditional Cupcake = 240 calories, 15g fat, 2 g protein, 32.2 carbs, trace fiber
"Healthified" Cupcake = 203 calories, 19g fat, 5g protein, 3.4 carbs, 1.4 g fiber

Nutella Protein Waffles and Type I DIABETES

A great testimony from a Type I diabetic.:

"Maria,

Kathy and I have to let you know what the time with you has done for
us. As you know I am a type 1 diabetic and am always looking to
improve my eating habits. And like most Americans we are also trying
to fight the onslaught of cheap easy food and what it does to us.

My goal as a type 1 diabetic was to reduce my insulin intake and to
stop taking drugs that doctors feel are necessary for diabetics take
just because we are diabetics. In my search for better meals and
healthier eating a friend of mine recommended you. From our very first
session I learned I was close. But, the little changes I made were a
world of difference. And as I continue making changes that are in line
with your teaching I continue heal my body.

For example, before we changed our food combinations I was taking up
to 40 units of insulin a day. The changes started lowering the amount
of my daily use of insulin the very first day. I am now down to using
between 15 and 20 units a day. That means my body is storing less fat
and I am beginning to fuel my body with protein instead of carbs. What
is more impressive is that I have never been under 20 units of insulin
a day in five years as a diabetic. I thought the first day was a
fluke. But, it is now a norm. And most important I am eating as much
if not a little more food each day. I am not starving at all.

My wife is not a strict as I am. However, she is making the changes I am
making everyday. She is also losing weight and getting closer to her
natural body weight. There is little to no effort to make the changes.
The only things that are hard for her to give up totally is wheat
bread an a little Diet Dr. Pepper a week. However, she is taking steps
every day to change her life over and plans to be completely changed
in the next few weeks.

Thank you Maria for helping us get on the right path to better health.
Marc"


My suggestion is to make a triple batch of these and keep in your freezer for an easy breakfast. Just pop one in the toaster like you would the chemical-filled Eggo Waffle.

1 cup hazelnut meal
1 cup chocolate or vanilla egg white or whey protein (Jay Robb)
1/2 tsp Celtic sea salt
1 TBS aluminum free baking powder
1 cup unsweetened chocolate almond milk
2 eggs
4 TBS butter or coconut oil, melted
2 TBS unsweetened cocoa powder (or 1/4 cup for a dark chocolate flavor)

1 tsp stevia glycerite
1 tsp vanilla or chocolate extract
OPTIONAL: Chunks of ChocoPerfection Bars

Preheat waffle iorn to high. Combine the dry ingredients in a bowl. Combine the wet ingredients in another bowl. Slowly add the wet ingredients into the dry. Let sit for 5 minutes. Bake according to your waffle iron directions (I spray my waffle iron with THIS Coconut oil spray). Enjoy! Makes 6 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Waffle = 247 calories, 11g fat, 2g protein, 27 carbs, 0.7g fiber
"Healthified" Waffle = 221 calories, 18g fat, 11.4g protein, 5.8 carbs, 2.6g fiber

Click HERE to find an affordable waffle maker that I love!

Click HERE to find the Xylitol syrup I use!

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.
CALORIES = 2.4 calories/gram; 1 tsp has 9.6 calories and 1 tsp of sugar has 15 calories (40% fewer calories and 75% less sugar than table sugar)
SWEETNESS = 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. Sugar produces an acidic environment in the mouth, which increases bacteria and weakens the enamel protecting the teeth. Xylitol prevents bacteria from sticking to the teeth, which protects the teeth from tooth decay. After eating xylitol, acid-producing bacteria falls as much as 90%, therefore the bacteria can't stick to the surface of the teeth which decrease plaque buildup.
2. Reduces Ear Infections: It has be used as medicine for ear infections because it 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 helps by breaking the cycle of bronchial inflammation.
4. Clears up Candida: Candida is an opportunistic fungus which feeds on sugars and other yeast-containing foods (foods that are aged, pickled, dried, fermented or cured).
5. Boosts Immune System: Xylitol increases our White Blood Cells, therefore boosting our 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. Xylitol is a natural insulin stabilizer. There are no sharp rises and falls in insulin levels such as occur with sugar.

PB and J Truffles and IMMUNE HEALTH

Have you ever noticed our kids get sick a lot from Halloween until Valentine’s Day? HMMMM, there are a lot of Holidays in between that time that focus on candy. Sugar depresses the immune system. Vitamin C is needed by white blood cells so that they could phagocytize viruses and bacteria. White blood cells require a 50 times higher concentration inside the cell as outside so they have to accumulate vitamin C.

There is something called a “phagocytic index” which tells you how rapidly a particular lymphocyte can gobble up a virus, bacteria, or cancer cell. In 1970, Linus Pauling, discovered that white blood cells need a high dose of vitamin C and that is when he came up with his theory that you need high doses of vitamin C to combat the common cold.

We know that glucose and vitamin C have similar chemical structures, so what happens when the sugar levels go up? They compete for one another when entering the cells. And the thing that mediates the entry of glucose into the cells is the same thing that mediates the entry of vitamin C into the cells. If there is more glucose around, there is going to be less vitamin C allowed into the cell. It doesn’t take much: a blood sugar value of 120 reduces the phagocytic index by 75%. So when you eat sugar, think of your immune system slowing down to a crawl.

Simple sugars aggravate asthma, cause mood swings, magnify personality changes, muster mental illness, fuel nervous disorders, increase diabetes
and heart disease, grow gallstones, accelerate hypertension, and magnify
arthritis. Since sugar lacks minerals and vitamins, they draw upon the body’s micro-nutrient stores in order to be metabolized into the system.

So what are you sending your kids off to school with? A bowl of cereal and skim milk? A Poptart? To keep your kids healthy and focused at school, try organic eggs with lots of omega 3’s and healthy protein, or a Jay Rob whey protein shake. A protein filled breakfast is proven to increase focus and
success in children as well as adults.

And skip the REESE’S PEANUT BUTTER CUPS which have TBHQ; which comes from petroleum (think “lighter fluid”). It is applied either to the carton of fast food items or sprayed directly onto them, as well as in various other prepackaged food items. TBHQ is banned in other countries. It promotes production of quinone reductase, which is linked to cancer. TBHQ can cause a full range of reactions from asthma to anxiety, ADHD, insomnia, depression, tiredness, learning difficulties and children’s behavior problems.

Let's make these instead!



"HEALTHIFIED" CANDIES:
8 oz cream cheese or coconut cream, softened
1/2 cup butter or coconut oil, softened
1 (18 ounce) jar creamy NATURAL peanut butter
1 cup powdered erythritol (or powdered Swerve)
1 tsp stevia glycerite (omit if using Swerve)
CHOCOLATE COATING:
2 TBS butter or coconut oil
1 oz unsweetened baking chocolate
3 TBS heavy cream
1/4 cup erythritol (or powdered Swerve)
1 tsp stevia glycerite (omit if using Swerve)

EASY OPTION: Melt a ChocoPerfection Bar
JELLY FILLING:
16 TBS Nature's Hollow Xylitol Jelly OR a real strawberry

Using a coffee grinder, grind the sweetener until a fine powder to resemble powdered sugar. In a large mixing bowl, beat cream cheese, butter, peanut butter and vanilla until smooth. Beat in sweetener. Set aside.

CHOCOLATE COATING: Place the butter and chopped chocolate in a double boiler (or in a heat safe dish over a pot of boiling water). Stir well until it is just melted (don’t burn the chocolate!), add in the cream, and sweetener. Stir until smooth and thick. Place chocolate into a mini muffin tin or chocolate truffle mold. Add a dollop of peanut butter filling. Top peanut butter with a TBS of Nature’s Hollow xylitol jelly OR a real strawberry. Top with additional chocolate. Place in fridge or freezer to set. Makes 16 chocolates.

NUTRITIONAL COMPARISON (per serving)
1 Reeses PB Cups = 170 calories, 10g fat, 4g protein, 18 carbs, 0g fiber
1 “Healthified” Chocolate = 150 calories, 15g fat, 9.1g protein, 6 carbs, 2g fiber

Molten Chocolate Cakes & Coffee Ice Cream

Hey all! I am holding a MAXIMIZE YOUR METABOLISM class on Sunday March 11th from 5-7pm in my home (River Falls, WI). The class is only $25. Pre-registration is required. For those of you who are out of the area there will be a WebX option. The WebX option will be $20 and limited to the first 25 people (so sign up fast) and you get a PDF of the slides to follow along with.

Please email me at mariamindbodyhealth@gmail.com for more details.

DESCRIPTION: Want to boost your metabolism, lose weight and feel better? In this two hour class you'll get a better understanding of what your metabolism is, how you can accelerate it and just what foods will rev it up or put the brakes on it. Find out the biochemical problems with Low Fat Diets and why a breakfast of cereal and skim milk does not “do a body good.” Maria’s recipes and diet secrets have been featured on television programs, radio shows and magazine articles. She has also been interviewed many times on the importance of balancing your brain neurotransmitters and how that equates to weight loss success. The more sugar we eat, the more we crave it. If you start your day off with cereal and skim milk, you aren’t going to be able to walk by the candy jar in your office at 2pm! Check out these to breakfast comparisons:

Option 1: 1 cup SMART START Cereal (1 cup skim milk and banana)
472 calories, 105 carbs, 4g fiber = 25.25 tsp of sugar in blood (IF you didn’t add any sugar!)

Option 2: 2 eggs, with 2 cups of mushrooms, peppers, onions
190 calories, 9 carbs, 3 fiber = 1.5 tsp of sugar in blood

Option 3: My homemade donut made with coconut flour
217 calories, 7.4 carbs, 4.6g fiber = 0.7 tsp of sugar in blood!

To eat is a necessity; to eat ‘healthy’ is an art.

TREATS will be served!


Why don't I list the fat? The ‘secret’ is to control leptin and insulin hormones. Any diet that stops blood sugar and insulin spikes also allows the cells to regain sensitivity to the noteworthy anti-aging, weight and hunger-regulating hormone called leptin. The hardest part is to get my clients to not be afraid of fat because it is almost impossible to obtain this effect without significant amounts of fat in the diet. High protein alone doesn’t work because excess protein will also turn to sugar. Low fat, high protein diets will fail to keep your blood sugar from spiking, and will not allow your leptin hormone to increase. Ron Rosedale, MD, author of The Rosedale Diet and a pioneering scientist on the hormone leptin, states, “If you don’t get enough fat, you will likely eat too much protein, which then turns to sugar.” To read more, check out my book Secrets to a Healthy Metabolism.



BUSY ENTERTAINING TIP: I made the batter for the cakes and I made the ice cream a few days before a dinner party. All I had to do was bake the cakes an hour before the party. By the time I served dessert, the cakes were still warm and gooey on the inside.

8 tsp plus 1/2 cup Swerve (or erythritol and 1 tsp stevia glycerite)
1 tsp stevia glycerite
4 oz unsweetened chocolate, chopped
3/4 cup butter or coconut oil
3 large eggs
3 large egg yolks
1/4 cup unsweetened almond milk

Grease 8 3/4-cup soufflé dishes or custard cups. Sprinkle inside of each dish with 1 teaspoon Swerve. In a medium saucepan, stir chocolate and butter over low heat until smooth. Remove from heat. Using electric mixer, beat eggs, egg yolks, almond milk and remaining 1/2 cup sweetener in large bowl until thick and pale yellow, about 8 minutes. Fold 1/3 of warm chocolate mixture into egg mixture, then fold in remaining chocolate. Divide batter among soufflé dishes. NOTE: This can be made a few days ahead. Cover with plastic; chill. Bring to room temperature before baking.

Preheat oven to 405°F. Place soufflé dishes on a baking sheet. Bake cakes uncovered until edges are puffed and slightly cracked but center 1 inch of each moves slightly when dishes are shaken gently, about 9 minutes (so still a little underdone in the middle). Top each cake with scoop of coffee ice cream and serve immediately. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Molten Cake = 376 calories, 24 carbs, 3.5g fiber
"Healthified" Molten Cake = 272 calories, 4.7 carbs, 2.4g fiber


COFFEE ICE CREAM:
5 egg yolks
3/4 cup Swerve (or "Just Like Sugar")
1/4 cup erythritol (or Swerve)
1 tsp stevia glycerite (omit if using Swerve)
1 cup heavy whipping cream
1 cup unsweetnened vanilla almond milk
1 1/2 cup whole coffee beans (decaf and organic)
1 tsp Celtic sea salt

Heat the almond milk, whole coffee beans, salt, and 1/2 cup of the cream in a medium saucepan until it is very warm, but not boiling. Once it is warm, remove from the heat and let steep at room temperature for 1 hour. Then remove the coffee beans from the liquid and discard the beans.

In a medium saucepan place the egg yolks and sweeteners in to mix on high with a hand mixer. Whip yolks until light in color and double in size. Stir in the rest of the whipping cream. Place the saucepan onto medium heat on the stove and cook, stirring constantly (I used my hand mixer, see photo). Stir until thickened into a custard. Remove from heat and stir in the almond milk coffee mixture. Let cool completely (I cooled overnight...it was hard to wait!). Place into your ice cream machine (click HERE to find the one I love AND it is 1/2 off the original price!!!) and watch the magic happen within 45 or according to your ice cream maker's directions. Freeze until set. Makes 5 servings.

NUTRITIONAL COMPARISON (per 1/2 cup serving)
Ben & Jerry's Ice Cream = 230 calories, 23 carbs, 0 fiber, 4 g protein
"Healthified" Ice Cream = 137 calories, 1.3 carbs, 0 fiber, 3.4 g protein

Valentine's Day Ideas

Trying to make Valentine's Day Special while staying on your diet?

How about some healthy eggs! My sister-in-law showed me this trick. All you have to do is hard boil some eggs, peel them and while they are still hot, place them in the 'v' shaped cardboard with a chop stick over the top. Secure with a rubber-band. Allow to cool in the fridge and tada! SO cute!

Otherwise, if sweets are more your thing, try these ideas (you can click on the item to find where to purchase):

1. ChocoPerfection Dark Chocolate Bars

2. ChocoPerfection Milk Chocolate Bars

3. Lucienne's Mint Sugar Free Chocolate

4. Lucienne's Sugar Free Chocolate Assortments

5. Gluten Free Sugar Free Cheesecakes

6. Gluten Free Sugar Free Cookies

7. Gluten Free Sugar Free COLOR Cookbook!

8. Stevia Sweetened Chocolate Bars

8. Tons of Ideas, click HERE!

By purchasing products through my Amazon store, you help keep this blog going. You can also continue shopping for other products on Amazon after you are finished with "healthified" shopping. Just click the "Proceed to Checkout". It then asks you if you want to add these to your Amazon cart (at the main Amazon site). Just click "Continue" and now you can add whatever else you want from Amazon all in the same cart!  Happy Shopping and THANK YOU for all your support!!!

Brownies: COCONUT and FERTILITY

Fertility Success Story...

"Maria Emmerich began helping me in my health journey before she even knew my name. About a year ago I stumbled upon her blog (http://www.mariahealth.blogspot.com/) and from that time on, I was hooked! Maria presents the truth about our health, our food, and they way our food impacts our health, in a way that's easy to understand. Within a few weeks of reading almost every post on her blog, I ordered all of her books and began making small, healthy changes in my life.

Fast forward a year: When my husband I decided that we wanted to become pregnant, I instantly thought of Maria as a way to help us naturally conceive. I had been experiencing some concerning symptoms and hormonal issues, seen various drs and specialists, etc. and hadn't been able to find anything that worked. I wanted to work on balancing my body the natural way- with the food that I ate- rather than with prescription drugs, so I scheduled a consult with Maria and she helped guide me. We made changes to my nutrition and she suggested supplements that would help heal my body. Within a month, not only had my hormones balanced, but I found out that I was pregnant! It still feels hard to believe.... but I am so excited, so forever grateful to Maria for her guidance!

I will definitely be working with Maria and following her advice throughout my pregnancy and the birth of what I know will be a healthy, happy baby.

Thanks again for your help!! I'm so excited!! :) :) :) " -KATE

One thing I had Kate add was coconut oil. The amazing properties of coconuts have been celebrated for their fertility and pregnancy boosting abilities. In tropical areas where coconuts are plentiful, pregnant women drink coconut water to increase the fetus' health; babies in Thailand eat 3 spoonfuls of coconut puree as their first baby food from the priest; and women in India get a special coconut from the priest for a blessing when trying to conceive. Not only were the women correct with the traditions of enhancing the babies health, but we now have scientific proof of the numerous health benefits of coconuts.

1. DECREASE MISCARRIAGES: Fat is essential to make hormones. Some miscarriages are caused by a lack of progesterone to sustain the pregnancy. Eating coconut oil in addition to progesterone supplementation will provide a healthy fat that can be used to attain a healthy body weight and balance hormones.

2. HORMONE BALANCE: Overweight women may have problems conceiving due to too much estrogen (we have 3 types of estrogen: I'm talking about the one stored in our fat cells); this will inhibit ovulation from happening, and decrease the lining of the uterus for implantation, along with many other imbalances. Coconut oil is a medium-chained triglyceride, which aids in thyroid health and helps women lose weight while also balancing hormones.

3. MORNING SICKNESS: Coconut water is a natural remedy for nausea and has been traditionally used to calm malaria, typhoid, and other illness that include nausea as a side effect.

4. DECREASES GAS: It naturally calms and heals the stomach lining, which eventually decreases gas.

5. HYDRATION: Coconut water is nature's true "sports drink." It has all the elecrolytes and minerals that we need and lose during extreme activity (such as marathon running) and also supports the nutritional needs of pregnant women with the extra blood volume.

6. NUMBER 2: Most pregnant women struggle with going #2 in the third trimester. This is due to the intestines slowing down to absorb extra nutrients for the fetus. Coconut is a mild laxative. Coconut milk, water or eating coconut oil can assist to keep our intestinal system moving properly.

7. GESTATIONAL DIABETES: Coconut assists with proper blood sugar balance. When our blood sugar goes too high (if you eat too many crackers or processed carbs with morning sickness:))), you blood sugar drops too low and this will not only lead to insulin issues, it also induces nausea! Coconut will help due to the high amounts of fiber (my coconut flour recipes are filled with fiber!) and the healthy fats keep our insulin levels from rising too much.

8. URINARY TRACT INFECTIONS: No need for antibiotics that decrease the mother's and baby's probiotics (and cause food allergies). Coconut decreases UTI's because it cleans the kidneys.

9. IMMUNE SYSTEM: Coconut oil is 50% lauric acid (LA). LA has natural antiviral, antibacterial, and antifungal properties. Pregnant women have a weakened immune system and LA boosts immunity and protects her from harmful infections.

10. BODY TEMPERATURE: Coconut cools the body, which can be an issue with the high levels of progesterone and weight.

11. STRETCH MARKS: Coconut oil is AMAZING for the skin! It moisturizes itchy and dry skin. It also reduces the appearance of stretch marks. When applied to the perineum in the weeks leading up to labor, it can help reduce tearing during birth.

12. ACNE: When applied to the skin and face, coconut water clears up acne and blackheads caused by the high levels of hormones during pregnancy.

13. LACTATION: Lauric Acid (LA) is found in two sources: coconut and breast milk! It has been proven that breast feeding women who eat coconut products have higher levels of LA in their milk. This is important because as listed above, it boosts the immune system. Other awesome properties of LA is that it increases the baby's brain and bone development. Our bodies can store LA so start consuming coconut early on in pregnancy helps with milk production.

So let's try this recipe that will satisfy those sweet, carb, chocolate cravings without the detrimental effects of a blood sugar spike from high-sugar white-flour chemically-filled packaged brownies.

5 oz cream cheese OR coconut cream, softened
3/4 cup coconut oil or butter, softened
1 TBS vanilla extract
4 large eggs
1/2 cup coconut flour
3/4 cup erythritol (Swerve)
1 tsp stevia glycerite
1/2 tsp Celtic sea salt
1/4 tsp aluminum free baking powder
1/3 cup unsweetened cocoa powder
2/3 cup unsweetened almond milk


Preheat oven to 350 degrees. Brush both sides of an 8" by 8" pan with coconut oil, or spray with olive oil cooking spray. Place a cut square of parchment paper in the bottom of the pan.

Beat softened cream cheese with electric mixer until smooth. Beat in butter, vanilla, and sweetener. Whisk together dry ingredients. Add eggs one at a time to cream cheese mixture, and beat until smooth. Add dry ingredients and almond milk, mix well. Pour mixture into prepared pan, and smooth top with a spatula. Bake at 350 degrees for 45 minutes until toothpick inserted in center comes out clean, and top feels firm to the touch. When done, place pan on wire rack and cool completely or place in fridge overnight. Slice and serve. Makes 12 servings.

NUTRITIONAL COMAPARISON (per serving)
Traditional Brownie = 334 calories, 52.7 carbs, 1.4 g fiber, 2.9 g protein
"Healthified" Brownie = 193 calories, 2 carbs, 0.9 g fiber, 2.9 g protein

French Silk Pie and HAIR LOSS

There are many reasons for hair loss; most of which links back to nutrition.

1. Alopecia (discussed in my book: Art of Eating Healthy: Desserts) is an auto-immune disease which are directly linked to food allergies.
2. Iron Deficiency: This can happen a few ways: not eating foods containing iron, heavy menstruation, heavy exercise, OR you aren't absorbing iron due to a food allergy/sensitivity/leaky gut.
3. DHT (Testosterone byproduct): This can happen with men AND women. This is when testosterone is converted to DHT (dihydro-testosterone). Nearly half of all men have an inherited gene that makes them at risk of losing their hair because too much of the testosterone in their body is getting converted to DHT and resulting in low actual testosterone. The key is to take steps before it becomes a problem.

How do we fix it?
1. Healthy Fats: Salmon, nuts, avocado, peanut butter, coconut oil. Eggs and butter are also very important because cholesterol is precursor to create important hormones like androgen, testosterone, estrogen and progesterone. Cholesterol is also important for reproduction; it brings out male and female sexual characteristics. These essential nutrients are especially beneficial for children and expectant mothers. As the use of butter in America has declined, sterility rates and problems with sexual development have increased. When animals consume butter substitutes, their growth is stunted and they are unable to sustain reproduction.
2. Zinc: A deficiency in zinc can cause a 75% drop in testosterone. Zinc supplements can cause testosterone levels to double if deficient and can increase sperm production in men. Zinc is found in pasture fed meats, chicken, yolks of eggs, oysters, crab, pine nuts and cheese.
3. Vitamin E: Vitamin E is a FAT-SOLUBLE vitamin, if you have been eating a low-fat or no-fat diet and are losing your hair, this is most likely the cause. I love almond flour because it has tons of vitamin E. Sunflower seeds, asparagus, avocado, olives, spinach and other green leafy vegetables are good sources to fill up on.
4. Allicin: RAW garlic contains the highest concentration of this testosterone-boosting compound. Cooking diminishes the effects. It also decreases cortisol, which competes with testosterone and interferes with its normal function. Add garlic and onions to your meals to stimulate testosterone’s production.
5. Cruciferous Veggies: Diindolylmethane, is a natural phytonutrient in cruciferous vegetables such as cauliflower (my "healthified" rice ideas), cabbage (try "healthified" pasta), broccoli, Brussels sprouts limits the effects of male estrogen. These veggies contain nutrients called indoles. Indoles lowers estrogen which also competes with testosterone production.
6. Protein: Eating protein after intense exercise has been shown to increase the amount of testosterone that enters muscle cells which stimulates muscle growth. Choose quality protein, and try supplementing with one or two whey protein shakes per day (especially after exercise).
7. B Vitamins: Studies show that consumption of B Vitamins directly correlates with an increase in testosterone. Meat, poultry, and fish contain lots of b vitamins. Vegetarians should be sure to take a b-complex vitamin.
8. Caffeine: High amounts of caffeine added to exercise can increase testosterone production. Don’t go crazy with this fact. Stick to 200-400mg of caffeine a day and keep caffeine away from bed-time. Sleep is just as important to testosterone.
9. Niacin: Studies show that niacin increases HDL; which directly links to a higher testosterone production. Increase niacin by including meat, poultry, fish, nuts, eggs and quality dairy products.
10. High Intensity Exercise: After about 20 minutes into an exercise session, blood levels of testosterone increase and remain elevated for up to three hours after exercise. Maintain muscle with consistent strength training.

Reduce Testosterone With:
1. Alcohol: Drinking alcohol increases estrogen by 300% (enter hot-flashes); which in turn decreases testosterone (enter "beer belly" and erectile dysfunction).
2. Low-fat diet: A low-fat diet nullifies the typical increase in testosterone after resistance training. Testosterone is made from cholesterol, which is a form of fat. Include a balance of fat and protein after a tough workout.
3. Low-protein diet: Low-protein diets increase sex hormone-binding globulin (SHBG) levels; which attaches to hormones and makes them unavailable for our body. An increase in SHBG decreases usable testosterone. Always include a protein at every meal and snack.
4. Phytoestrogens: Phytoestrogens mimic estrogen; which in turn decreases testosterone. Phytoestrogens are found in flaxseeds and soy products; keep these to a minimum.
5. Lack of sleep and too much stress: Getting less than 7 hours of sleep a night decreases the production of testosterone. An increase in stress boosts the secretion of cortisol; which overshadows the production of testosterone. Get sufficient sleep and reduce stress.



FILLING:
1 cup coconut oil or butter, room temperature
1 1/2 cup erythritol (or Truvia)
1 tsp stevia glycerite (omit if using Truvia)
4 (1 oz) squares unsweetened baking chocolate, melted and cooled
1 tsp vanilla extract
4 eggs
CRUST:
3/4 cup blanched almond flour
1/4 cup coconut flour
1/2 cup coconut oil or butter
1/2 cup Just Like Sugar (or erythritol)
1 tsp stevia glycerite
1 tsp Celtic sea salt

CRUST: Preheat oven to 325 degrees F. Grease a 9 inch springform pan. In a medium bowl, mix ingredients. NOTE: Just Like Sugar is 96g fiber/cup; do not add to "melted" butter. This will cause it to gel up and get hard. This will be a thick pie dough, press onto bottom of pie pan. Place in oven to pre-bake the crust. Bake for 15 minutes or until lightly golden brown. Remove from oven and set aside to cool.

FILLING: Cream butter in a mixing bowl. Gradually beat in the sugar with an electric mixer until light colored and well blended. Stir in the thoroughly cooled chocolate, and vanilla extract. Add the eggs, one at a time, beating 5 minutes on medium speed after each addition. Spoon the chocolate filling into a cooled, baked pie shell. Refrigerate at least 2 hours before serving. Makes 12 servings.

DAIRY FREE WHIP CREAM: Chill a can of coconut milk, then scoop out the coconut fat that separates out and solidifies(leaving the watery liquid behind), and whip it just like whipped cream. Or use coconut cream, click HERE to find.

NUTRITIONAL COMPARISON (per serving)
Traditional French Silk = 478 calories, 34g fat, 4g protein, 42 carbs, 1g fiber
"Healthified" French Silk = 360 calories, 37g fat, 5.2g protein, 5.7 carbs, 3g fiber

ADOPTION Update and NEW COLOR COOKBOOK

After years of waiting for my family to grow, Craig and I are on our way to pick up our boys; Baby Kai and Micah. There are no words to describe this feeling...

Thank you to all who have prayed for us along this journey!

On another happy note, my new COLOR dessert cookbook is now available. For those of you who are frustrated with how to convert almond flour to coconut flour and erythritol to Just Like Sugar, here is your answer! I have all the conversions along with WHY I use certain ingredients.

This book is gluten free and also gives dairy free options for the recipes. Click HERE to order!

This isn't JUST an "eye-candy" cookbook (although it does have beautiful photos), it also has health facts; such as how stop cancer from growing, what acid blockers do to our body and how to heal the intestines naturally, how to calm detrimental menopausal symptoms, cholesterol facts, thyroid boosting foods, how to heal a 'tired toxic liver', and so many other tips. This book is meant to read like a magazine; quick fun facts with color photos and recipes with nutritional comparisons (calories, fat, protein, carbs and fiber). Below is a sneak peak of what the inside looks like...

This is the first in a series of color cookbooks I plan to write. The next will be a SAVORY cookbook, then a BABY and KIDS cookbook, and a HOLIDAY book. The title says it all, we all NEED to eat, but to eat HEALTHY is an Art!

I will be holding a Christmas Tasting Party and Book Signing at my home on Saturday December 10th starting at 5pm and it will go until all the samples are gone! I know the ingredients aren't cheap and this way you can sample some of the desserts to decide on which ones you would like to make.

I want to give a special thank you to Rebecca Oberle. She helped me so much on this book and she did it all for a few baked treats from my kitchen. What an amazing woman she is! (She also donated breastmilk for Baby Kai!). I also want to thank Jamie Schultz for the cover photo.

Mocha Fudge Cake and CONVERTING FLOURS

In my family we treat corn, carrots, potatoes, rice…starchy foods, as if they were sweets (starch and sugar = excess weight gain). They are all starchy carbohydrates as are the products made from them (chips, cereal, rice cakes and snacks). So we never use alternative flours made from corn, rice or potatoes. 4 grams of carbohydrates from sugar or starch becomes 1 teaspoon of sugar in our body!

All flours are not created equal. If you have coconut flour in the house and the recipe calls for almond flour, your finished product will not turn out.

If you are trying to replace almond flour with a recipe using white flour, it requires more eggs to provide more structure. If you are trying to replace coconut flour with the white flour, you will need to add A LOT of eggs to the mixture!

Coconut flour is unlike any other consisting of 14% coconut oil and 58% dietary fiber! The remaining 28% consists of water, protein, and carbohydrate. It gives baked goods a rich, springy texture but needs a lot more liquid than other flours, for example you only need a 1/2 cup coconut flour for about 6 eggs in a muffin recipe; therefore you end up with a high protein muffin rather than a high carb starch bomb.

So here is an example of how different the recipes look to make MOCHA FUDGE CAKE with the different flours.

USING ALMOND FLOUR
1 1/2 cups Swerve (or Just Like Brown Sugar)
4 TBS butter or coconut oil
3 eggs
3 oz unsweetened chocolate, melted
3/4 cup sour cream
1 1/2 cups blanched almond flour
1 1/2 tsp baking soda
3/4 cup hot coffee
1 1/2 tsp vanilla or chocolate extract
1/2 tsp Celtic sea salt

USING COCONUT FLOUR
1 1/2 cups Swerve (or Just Like Brown Sugar)
4 TBS butter or coconut oil
6 eggs
3 oz unsweetened chocolate, melted
3/4 cup sour cream
3/4 cups coconut flour
1 1/2 tsp baking soda
3/4 cup hot coffee
1 1/2 tsp vanilla or chocolate extract
1/2 tsp Celtic sea salt

Pre-heat oven to 350˚. Beat sweetener and butter in a bowl until combined. Beat in eggs, then chocolate, then sour cream. Sift the coconut/almond flour and baking soda in a bowl; add to chocolate mixture. Beat in coffee, vanilla and salt until combined. Coat a 9" cake pan with coconut oil spray; pour in batter. Bake until a toothpick inserted in center comes out clean, 35 minutes. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Cake = 279 calories, 42g carbs, 2g fiber, 4g protein, 11g fat
"Healthified" Almond Cake = 200 calories, 5.8 carbs, 2.7g fiber, 6g protein, 18 fat
"Healthified" Coconut Cake = 162 calories, 11 carbs, 7g fiber, 6 protein, 11g fat

NOTE: You can use 1 1/2 cup erythritol and 1 tsp stevia glycerite in replace for sweeteners.

Inspired by L'Auberge chef David Schmidt

Chocolate Raspberry French Macaroons

MACAROONS:
2 cups blanched almonds
1/2 cup Swerve (or erythritol and 1 tsp stevia glycerite)
3 large egg whites
3/4 tsp Celtic sea salt
3 TBS Swerve (or Erythritol)
GANACHE:
3 oz unsweetened chocolate, finely chopped
1/3 cup vanilla almond milk (or heavy cream)
Swerve or stevia glycerite (to taste)
1 TBS coconut oil or butter, softened
1/16 tsp raspberry extract

Place 1/2 cup Swerve or erythritol in a coffee grinder/food processor and blend until a fine powder.

Macaroons: Line 2 baking sheets with parchment paper. Pulse almonds with 1/2 cup Swerve in a food processor until very finely ground, 2 to 3 minutes, then transfer to a bowl (or use blanched almond flour).

In another bowl, beat egg whites with an electric mixer at medium speed until they just hold soft peaks. Add Swerve and salt, a little at a time, beating, then increase speed to high and continue to beat until whites just hold stiff, glossy peaks. Stir almond mixture into meringue with a rubber spatula until completely incorporated. (Meringue will deflate.) Spoon batter into bag, pressing out excess air, and snip off 1 corner of plastic bag to create a 1/4-inch opening. Twist bag firmly just above batter, then pipe peaked mounds of batter (the size of a chocolate kiss) onto lined sheets about 1 1/2 inches apart. Let cookies stand, uncovered, at room temperature until tops are no longer sticky and a light crust forms, 20 to 30 minutes. Preheat oven to 300°F. Bake cookies for 20-30 minutes or until crisp and edges are just slightly darker. Cool completely on sheets on racks, about 30 minutes.

GANACHE: Melt chocolate with cream in a metal bowl set over a pan of barely simmering water or in top of a double boiler, stirring until smooth. (Bowl should not touch water.) Remove bowl from heat, then add coconut oil or butter and raspberry extract, stirring until butter is melted. Let stand at room temperature until cooled completely and slightly thickened.

Carefully peel cookies from parchment (they will be fragile). Sandwich a thin layer of ganache (about 1/2 teaspoon) between flat sides of cookies. Makes 24 sandwich cookies.

NUTRITIONAL COMPARISON (per serving)
Traditional Macaroons = 105 calories, 6.5g fat, 2.6g protein, 12 carbs, 1.6g fiber
"Healthified" Macaroons = 71 calories, 6.4g fat, 2.6g protein, 2.8 carbs, 1.6g fiber

Cookie Dough Dip with Jicama Chips: PICKY EATERS

Do you have a picky eater in your home that only likes bland foods like butter noodles? They are most likely low in healthy gut bacteria. You have trillions of bacteria in your digestive tract. They are a major part of your immune system. A healthy lower intestine should have about 85% of “good bacteria” to prevent the colonization of disease causing organisms like salmonella or E. coli.

When I ask someone if they take probiotics, I almost always get the response, “I eat yogurt.” Yogurt only contains acidophilus, but that is only one of hundreds of friendly bacteria we need. Our bodies should have somewhere between 400 and 500 types of bacteria. And the type of yogurt is usually Yoplait Low Fat which has more sugar than a Kit Kat bar... that kind is not going to help here:)

Probiotics stop the growth of harmful bacteria which cause digestive problems (are you going #2??? You should every day!); they also improve digestion and absorption of vitamins; and enhance the immune system.

The first 2 years of life are crucial for our long-term immune responses. Bacterial colonization patterns set up in the first years and continue to grow throughout our lifetime. The medications and foods that we give our kids totally affect this delicate balance.

Probiotic supplementation promotes health in infants. They prevent eczema, diarrhea, diaper rash, and cradle-cap. They also decrease anemia and asthma. Probiotics lower the chances of food allergies and eliminate thrush. Click HERE to see the supplements for babies and children.
In older children, probiotics have been found to reduce the severity and frequency of respiratory infections and prevent irritable bowel syndrome, diarrhea, and constipation. Kids with allergies, ADHD, Autism (entire Autism spectrum), Celiac Disease, Constipation, Diarrhea, Diabetes, Halitosis (bad breath), Eczema, Leaky Gut Syndrome can all benefit from healthy doses of probiotics. Acne would also be an indication of low good bacteria. Having a bought of diarrhea, taking an antibiotic, eating a diet high in refined carbohydrates and low in fiber as well as stress can all deplete a healthy intestinal flora. If a child has been on an antibiotic, it is extremely important to replenish the beneficial bacteria lost by taking a quality probiotics supplement.

When shopping for probiotics look for lactobacilli and bifidobacteria. Lactobacilli is found in the small intestine and bifidobacteria is found in the colon. Fermented foods contain healthful bacteria: Kombucha Tea, sour cream, buttermilk, sauerkraut, pickles, and many PLAIN yogurts (not yoplait:). But generally pasteurization has eliminated the flora found in modern food. As a result, companies are fortifying foods with probiotics in an effort to re-introduce this bacteria. To read more on probiotics and serotonin connection check out my book: Secrets to Controlling Your Weight Cravings and Mood.

The chicory root in JUST LIKE SUGAR is pre-biotic that helps store probiotics. To read more click HERE.

Recipes and fun facts like this can be found in THE ART OF EATING HEALTHY!

COOKIE DOUGH DIP
1/2 cup butter or coconut oil
1/3 cup Just Like Brown Sugar
8 oz cream cheese, softened (or coconut cream if dairy allergy)
1/2 cup Just Like Sugar (or erythritol)
1 tsp stevia glycerite
1 tsp vanilla extract
2 ChocoPerfection Bars, chopped

In a small saucepan, melt butter over medium heat. Add Just Like Brown Sugar and sweeteners until sweeteners dissolve and the mixture bubbles just a little. Using a hand mixer on low speed, add in vanilla and cream cheese. Mix until combined. Once the mixture is totally cool (you don't want the chocolate to melt), stir in the chuncks of ChocoPerfection. 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 serving)
Using regular sugar = 281 calories, 22 carbs, 0.7 g fiber, 3.1g protein, 20g fat
Using "healthified" sugar = 159 calories, 5 carbs, 4.5 g fiber, 3.1g protein, 20g fat

This recipe was adapted from: How Sweet It Is blog.

Peppermint Patties

The first 3 ingredients in a York Peppermint Patty is sugar, corn syrup and sugar again! Try this instead...

6 TBS coconut oil
1/3 cup coconut milk (full fat)
1.5 tsp mint extract, divided
1/3 cup Just Like Sugar (or erythritol)
1/2 tsp stevia glycerite
1 TBS coconut flour
2 (2 ounce) ChocoPerfection Bars, chopped
2 TBS vanilla almond milk
1/4 tsp Celtic sea salt

Line small muffin pan with pieces of muffin liners. In a medium bowl, mix together the coconut oil, 1/3 cup coconut milk, sweetener coconut flour, 1 tsp mint and salt. Add mix until you make a paste.

Place the mixture into the prepared muffin pan. Place in freezer until frozen. Melt chocolate, 2 TBS almond milk, and 1/2 tsp mint and stir until smooth. Dip cooled/frozen coconut mixtures into chocolate, return to wax paper, and place in freezer to set. Enjoy! NOTE: They melt fast so I recommend keeping them in the freezer. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Peppermint Patty = 165 calories, 3g fat, 0g protein, 33 carbs, 0.9g fiber
"Healthified" Peppermint Patty = 99 calories, 9g fat, 0.3g protein, 3 carbs, 2.4g fiber

Turtle Cheesecake

Today is our 10th anniversary!

The special ingredient in this recipe is SWERVE. You can find it if you click HERE. If I could, I would use it for all of my recipes, but because it is so expensive, I use it for making caramel (erythritol doesn't melt so it won't work) and I use it for ice cream because unlike erythritol, it keeps ice cream nice and soft.

Swerve looks and tastes like sugar and has a very low glycemic index of approximately zero. It is composed of prebiotic fibers that have been shown to help with candida-cleansing and weight loss.


This recipe is just one of the great dessert recipes in my new color cookbook "The Art of Eating Healthy: Sweets" available here.

CRUST:
1 1/2 cup blanched almond flour
1/2 cup coconut flour
1 tsp aluminum free baking powder
1 cup coconut oil or butter
1 cup Swerve (or erythritol)
2 tsp stevia glycerite
1 tsp Celtic sea salt
FILLING:
5 (8 ounce) packages cream cheese
1 1/2 cups confectioners Swerve (or powdered erythritol)
1 tsp stevia glycerite
3/4 cup vanilla almond milk
3 eggs
1 TBS vanilla extract

Preheat oven to 325 degrees F. Grease a 9 inch springform pan. In a medium bowl, mix ingredients. This will be a thick pie dough, press onto bottom of springform pan. Place in oven to pre-bake the crust. Bake for 15 minutes or until lightly golden brown. Remove from oven and set aside to cool.

In a large bowl, mix cream cheese with sweeteners until smooth. Blend in almond milk, and then mix in the eggs one at a time, mixing just enough to incorporate. Mix in vanilla until smooth. Pour filling into prepared crust. Bake in preheated oven for 1 hour. Turn the oven off, and let cake cool in oven with the door closed for 5 to 6 hours; this prevents cracking. Chill in refrigerator until serving. Meanwhile, make the caramel sauce and chocolate sauce.

CHOCOLATE SAUCE:
2 TBS grass fed butter or coconut oil
1 oz unsweetened baking chocolate
10 TBS heavy cream
1/4 cup powdered* erythritol (or Organic Zero)
1 tsp stevia glycerite

Place the butter and chopped chocolate in a double boiler (or in a heat safe dish over a pot of boiling water). Stir well until just melted (don't burn the chocolate!), add in the cream, and sweetener. Stir until smooth and thick. Smooth all over the top of the cooled cheesecake and set back in fridge to set.

CARAMEL SAUCE:
1 cup Just Like Sugar (or xylitol)
6 TBS grass fed butter
1/2 cup heavy whipping cream

Before you begin, make sure you have everything ready to go - the cream and the butter next to the pan, ready to put in. (If you are using Xylitol click HERE for directions). If you don't work fast, the sweetener will burn. Heat butter on high heat in a heavy-bottomed 2-quart or 3-quart saucepan. As soon as it comes to a boil, watch for specks of brown (this is brown butter....SO GOOD on veggies!). Immediately add the Swerve and the cream to the pan. Whisk until caramel sauce is smooth. Let cool in the pan for a couple minutes, then pour into a glass mason jar and let sit to cool to room temperature. Store in the refrigerator for up to 2 weeks. Use to drizzle all over the cheesecake just before serving. You can also top with pecan pieces. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Turtle Cheesecake = 760 calories, 53 carbs, 0.5 g fiber (52.5 effective carbs)
"Healthified" Turtle Cheesecake = 584 calories, 7 carbs, 2.4 g fiber (4.6 effective carbs)

*Powdered erythritol will create a smoother texture. All you have to do is grind a bunch in a coffee grinder and keep it handy for recipes.

The BEST Chocolate Chip Cookie

I reserve my JUST LIKE SUGAR and JUST LIKE BROWN SUGAR for special recipes due to the expense, but WOW this was the BEST low carb cookie I have ever tasted! It was crispy on the outside, chewy on the inside. Perfect!

Just Like Sugar contains no sugar alcohols and does not cause the laxative effect of some of the other sweeteners. It is composed of natural fiber obtained from Chicory Root, Calcium and Vitamin C.

BENEFITS OF CHICORY ROOT:
1. CHOLESTEROL: It decreases the levels of serum LDL cholesterol in the blood.
2. INFLAMMATION: It contains vitamin C, one of the most powerful antioxidants.
3. DIABETES: The inulin content is not digestible, so its lack of glucose can help promote optimal blood sugar levels while also increasing stool bulk and consistency.
4. CONSTIPATION: It provides soluble fiber, which improves digestion.
5. GALL BLADDER ISSUES: It builds your body's resistance to gallstones and liver stones. By increasing the flow of bile, it assists the body in digesting foods and liquids. The extra bile also helps break down fats in the body.Chicory root has a mild laxative effect, increases bile from the gallbladder, and decreases swelling.
6. URINARY INFECTIONS, KIDNEY STONES and GOUT: It has diuretic properties that provide protection for the urinary tract system and kidneys. Toxins are removed and the cleansing of the body is stimulated because of an increase in urine flow. It has been used to expel gravel, calcium deposits, and excess uric acid from the body, which helps to prevent gout and kidney stones.
7. WEIGHT LOSS: Chicory root benefits weight loss because of the effect it has on the digestive system. It is an excellent source of fructooligosaccharides which help promote the growth of beneficial bacteria in your digestive tract. It also increases the rate of the break down of fats. It also helps with weight loss because it helps keep insulin levels low while enjoying sweet foods.
8. NATURAL "Liver" CLEANSER: Chicory root also supports the body's detoxification system through the liver and kidneys, and is believed to help with calcium absorption. Chicory also helps prevent jaundice and an enlarged liver when mixed with water. Because of Chicory Root’s potential for removing contaminants from the digestive system, the liver does not have to work as hard to filter out toxins that may have escaped into the bloodstream. It also acts as a gentle laxative and diuretic for removing excess water and toxins, and this can also reduce strain on the liver.
9. ANXIETY: It is a natural sedative and anti-inflammatory for the nervous system. If you have anxiety issues and still drink coffee, this sweetener can help.
10: INDIGESTION: It acts as an herbal antacid, the root neutralizes acid and correct acid indigestion, heartburn, gastritis, vomiting, upset stomach. Because it stimulates bile production, this helps to speed up the digestive process after eating too much rich food.

Click HERE to find JUST LIKE BROWN SUGAR. NOTE: Just Like Sugar is 96g fiber/cup; do not add to "melted" butter. This will cause it to gel up and get hard.

"HEALTHIFIED" CHOCOLATE CHIP COOKIE
1 1/2 cup blanched almond flour
1/2 cup coconut flour
1 tsp aluminum free baking powder
1 cup coconut oil or butter
1 cup Just Like Sugar OR Just Like BROWN Sugar
1/2 cup erythritol (or Swerve)
2 tsp stevia glycerite
OPTION: add 1 egg (for cake-like cookie)
1 tsp Celtic sea salt
2 ChocoPerfection Bars (chopped)

Preheat the oven to 325 degrees F. In a medium bowl, cream the butter, Just Like Brown Sugar, erythritol and stevia (add in egg if using). Cream for a few minutes until very fluffy. In a separate bowl mix together the almond flour, coconut flour, baking powder, and salt. Slowly add in the dry ingredients to the wet and mix until smooth. Add in chocolate. Roll 2 TBS of dough into a ball in your hands (for uniform shape) onto a cookie sheet, then press down to they are about ¾ of an inch thick. Place cookies about 2 inches apart. Bake in preheated oven for 17-20 minutes or until golden around the edges. Cool completely on the baking sheet before removing and enjoy! I keep mine in the freezer (for portion control!:) Makes 24 cookies.

NUTRITIONAL COMPARISON (per cookie)
Traditional Cookie = 180 calories 25 effective carbs
"Healthified" Cookie = 125 calories, 1.5 effective carbs

VARIATION: Smoosh my "healthified" ice cream in between!

Cocoa Pebbles and Kids Breakfast Nutrition

Do you send your kids off to school with a bowl of cereal, skim milk and a banana? This type of a breakfast is setting them up for array of issues, not just weight problems. Even so called "healthy" cereals such as SMART START will create a lot of problems (I use to eat this thinking it was a great "diet" food...which was also why I was so overweight). Let's look at the math... If you consume 1 cup of Smart Start cereal with 1 cup of skim milk and banana sliced on top, that is: 472 calories, 105 carbs, 4g fiber. This becomes 25.25 tsp of sugar in you blood. Do you know what a "normal" blood sugar is? It is 1 tsp of sugar! No wonder our kids are diagnosed with ADHD and attention issues. It is hard to focus when our blood sugar is so high. AND what goes up, crashes down. So low blood sugar also happens, which causes brain fog and shakiness...I remember these days, no one wanted to be around me just before lunch because my blood sugar was too low and I was cranky!

One of my favorite cereals as a teenager was Cocoa Pebbles. Checking the ingredients, yeah, it is "gluten free," BUT it contains trans-fats (click HERE to learn more on trans-fat and weight gain). It also contains food dye which is known to cause attention disorders and cancer. Cereal in general, no matter if it is labeled as a "whole grain" or not, is just a big sugar bomb.

Ingredients in POST Cocoa Pebbles: Rice, Sugar, Polydextrose, Hydrogenated Vegetable Oil (Coconut and Palm Kernel Oils)Cocoa (Processed with Alkali)Salt, Caramel Color, Artificial and Natural Flavor, BHA, Vitamins and Minerals: Niacinamide, Reduced Iron, Zinc Oxide (Source of Zinc)Vitamin B6, Vitamin A Palmitate, Riboflavin (Vitamin B2)Thiamin Mononitrate (Vitamins B1)Folic Acid, Vitamin B12, Vitamin D.


1/2 cup vanilla whey or egg white protein
3/4 cup peanut flour
1/4 tsp baking soda
1/4 tsp Celtic sea salt
1/4 cup unsweetened cocoa powder
1/4 cup coconut oil OR NATURAL almond/peanut butter*
4 TBS Just Like Sugar (or erythritol)
1 tsp stevia glycerite
2 TBS water (just enough to hold dough together)

Preheat the oven to 400 degrees F (200 degrees C). In a medium bowl, stir together the whey, nut flour, cocoa powder, baking soda and salt. Cut in the peanut butter using a pastry blender or your fingers until the butter lumps are smaller than peas. Stir in the water and sweetener to form a stiff dough. On parchment paper (lightly greased), roll the dough out to 1/8 inch in thickness. Cut into small diamond shapes with a pizza cutter. Place parchment onto cookie sheets. Bake for 7-10 minutes in the preheated oven, until edges are lightly browned (I broke up pieces and baked another 3 minutes to crisp up the pieces). Remove from oven to cool. Makes 4 servings.

***You could also use coconut oil in place of the peanut butter. This would allow you to store longer since coconut oil is shelf stable and doesn't need to be refrigerated.

Serve with Unsweetened Vanilla Almond Milk! YUM

NUTRITIONAL COMPARISON (1 cup with 1 cup milk)
POST Cocoa Pebbles with 1 cup skim milk = 240 calories, 42 carbs, 3g fiber
"Healthified" Pebbles with 1 cup almond milk = 220 calories, 8.8 carbs, 4.6g fiber
1 serving of "Healthified" Cereal = 197 calories, 7.8 carbs, 3.6 g fiber

Chocolate PB Swirl Ice Cream

Are you grabbing Weight Watcher's Ice Cream off the shelf while trying to lose weight? THINK AGAIN!

Ingredients = Milk Fat and Nonfat Milk, Sugar, Fudge Revel (Maltitol Syrup, Water, Maltitol, Cocoa Processed with Alkali, Butter, Nonfat Dry Milk, contains 2% or Less of: Pectin, Salt, Potassium Sorbate as Preservative, Sucralose)Peanut Butter Base (Peanuts, Peanut Oil, Salt, Mono and Diglycerides)Peanut Brittle (Peanuts, Sugar, Corn Syrup, Molasses, Butter, Sodium Bicarbonate, Salt, Vanilla)Polydextrose, Maltodextrin, Cellulose Gel, Mono & Diglycerides, Cellulose Gum, Carrageenan, Polysorbate 80, Vitamin A Palmitate.

You may think the key to weight loss is "Calories In, Calories Out"...It is WAY more complicated than that. If you want to lose weight one main ingredient to steer clear of is trans-fats. As you look through the ingredients, you may think, "Maria, there are no hydrogenated oils in the list." BUT manufacturers have become aware that people know "hydrogenated oils" are a bad word so the FDA allows them to call it something different now! Manufacturers are now using mono- and di-glycerides--which are also hydrogenated oil products.

Once you become a savvy consumer, you will be amazed at the number of places that this detrimental little plastic molecule shows up.

WHY TRANS-FATS ARE SO BAD? Well, for MANY reasons, but one thing is that it slows metabolism. The oils are most likely a partially hydrogenated soybean oil. Soy blocks the absorption of zinc and iodine from the thyroid, which depresses the thyroid. A snowball effect happens: this will lower your energy levels, you don't feel like exercising, and your body can't process the food as efficiently and eventually makes you fatter! To read more on which foods enhance our thyroid go to the HORMONE chapter in my book: Secrets to a Healthy Metabolism.


Making low sugar ice cream is tricky. If you use an erythritol-based sweetener (like Organic Zero, Truvia or ZSweet), it hardens to a ROCK! BUT if you use Chicory Root (AKA "Swerve": click HERE to find), it stays nice and creamy! Another trick is to always add a pinch of salt to the mixture.



VANILLA ICE CREAM:
5 egg yolks
3/4 cup Swerve (or Just Like Sugar)
1/4 cup erythritol (or Swerve)
1 tsp stevia glycerite (omit if using Swerve)
1 cup heavy whipping cream
1 cup unsweetnened vanilla almond milk
1 tsp Celtic sea salt

In a medium saucepan place the egg yolks and sweeteners in to mix on high with a hand mixer (TIP: Since the Just Like Sugar is all a fiber, it will "gum" up if you don't constantly stir while adding it to the yolks). Whip yolks until light in color and double in size. Stir in the whipping cream. Place the saucepan onto medium heat on the stove and cook, stirring constantly (I used my hand mixer, see photo). Stir until thickened into a custard. Remove from heat and stir in the almond milk and salt. Let cool completely (I cooled overnight...it was hard to wait!). Place into your ice cream machine (click HERE to find the one I love AND it is 1/2 off the original price!!!) and watch the magic happen within 45 or according to your ice cream maker's directions. Freeze until set for vanilla ice cream or stir in your favorite swirl flavor to mix it up. Makes 5 servings.

PEANUT BUTTER SWIRL:
1/2 cup natural peanut butter
1/4 cup butter or coconut oil
1/4 cup erythritol (or Swerve)
1/2 tsp stevia glycerite
1/4 cup vanilla almond milk
CHOCOLATE SWIRL:
2 TBS butter or coconut oil
1 oz unsweetened baking chocolate
10 TBS heavy cream
1/4 cup Confectioners Swerve (or erythritol ground in a coffee grinder)
1 tsp stevia glycerite

CHOCOLATE SWIRL: Place the butter and chopped chocolate in a double boiler (or in a heat safe dish over a pot of boiling water). Stir well until just melted (don't burn the chocolate!), add in the cream and sweetener. Stir until smooth and thick. Swirl into finished ice cream.

NUTRITIONAL COMPARISON (per 1/2 cup serving)
Ben & Jerry's Vanilla Ice Cream = 230 calories, 23 carbs, 0 fiber, 4 g protein
"Healthified" Vanilla Ice Cream = 137 calories, 1.3 carbs, 0 fiber, 3.4 g protein

Ben & Jerry's PB Ice Cream = 360 calories, 27 carbs, 1 fiber, 6 g protein (26 effective carbs)
"Healthified" PB Ice Cream = 338 calories, 5.4 carbs, 1.6 g fiber, 7 g protein (3.8 effective carbs)