"Tapioca" Pudding

I met a client yesterday who told me about the "raw" pudding she use to make with chia seeds, raw sugar and soy milk. I thought I could make it a little healthier using almond milk and stevia glycerite. Chia seeds are extremely high in Omega 3 and are loaded with antioxidants, vitamins, minerals, and fiber.This raw pudding is so much healthier than JELL-O pudding! Have you read the ingredients on...

Asparagus Risotto with a Poached Egg

1 pound asparagus (trimmed)1 TBS butter1/2 onion (diced)1 clove garlic (chopped)4 cups "cauliflower rice"1/2 cup chicken broth (or veggie broth)1/2 cup Parmesan cheese(freshly grated)1 TBS butterCeltic sea salt & pepper to taste1 splash lemon juice4 eggsPlace the cauliflower in a food processor and chop until it resembles small pieces of rice and set aside. Cook the asparagus in boiling water...

Lipton Soup Mix

Here is another item to toss from your pantry...LIPTON SOUP MIX! It seems harmless, but think again. It contains trans-fat, MSG, soy, corn syrup, sugar, caramel coloring (which is banned in other countries due to the link to cancer).Ingredients: Onions (deyhydrated), salt, cornstarch, onion powder, sugar, corn syrup, hydrolyzed soy protein, caramel color, partially hydrogenated soybean oil, monosodium...

Easy Tomato Soup and FRUCTOSE Facts

Here is another common staple in most people's pantries that you can easily recreate. Ingredients: Tomato Puree (Water, Tomato Paste)Water, High Fructose Corn Syrup, Wheat Flour, Salt, Vegetable Oil (Corn, Cottonseed, Canola and/or Soybean)Flavoring, Ascorbic Acid, and Citric Acid.You've all seen the commercial saying "Fructose, It's Natural" right? Yeah... so is heroin! Facts on Fructose1. Fructose...

Cream of Mushroom Soup

Here is another item to toss from your pantry! What is that gelatinous goo anyway?Ingredients: Water, Mushrooms, Vegetable Oil (Corn, Cottonseed, Canola and/or Soybean)Modified Food Starch, Wheat Flour, contains Less than 2% of: Cream (Milk)Salt, Dried Whey (Milk)Monosodium Glutamate, Soy Protein Concentrate, Yeast Extract, Spice Extract, Dehydrated Garlic.MSG is a slow poison and it is in everything;...

Curry "Rice" and Curried Coconut Chicken

You may look at the ingredients and see "Tamari" sauce and say "What?"!!! So what is it? and why ORGANIC?Monsanto Co., the world’s largest seed producer, has developed the first-generation Roundup Ready soybean (and corn) seeds...they actually put Roundup INSIDE the seed so the weeds have no chance against the crop! Well, what ramifications does this have for our health? Do you notice a rise in auto-immune...

Dark Chocolate Almonds

My favorite nut just got healthier and more delicious than ever with a gentle ,smooth decadent chocolate coating.My initial plan was to use cocoa powder,but some how the recipe never turned out right ,then I got the idea of using Dark chocolate which magically coats the almonds to make this whole new healthy snack.Remember there is Chocolate and then there is Healthy Dark chocolate with more than...

Taco Seasoning and WHY NOT ORTEGA BRAND

Do you still have pre-packaged Taco Seasoning in your pantry? If you do, check this out! Ingredients: Yellow Corn Flour, Salt, Maltodextrin, Paprika, Spices, Modified Corn Starch, Sugar, Garlic Powder, Citric Acid, Autolyzed Yeast Extract, Natural Flavor, Caramel Color (sulfites).There are a few issues with using prepackaged spice mixes. First off, caramel coloring is a food dye that is in the process...

Baseball Cupcakes

My friend, Jamie, has me make some yummy goodies for her boy's lunches. She has the CUTEST ideas for their lunches. Check out her BLOG. Her boys LOVE baseball, so I decided to make them baseball cupcakes.1/2 cup coconut flour1/4 tsp Celtic sea salt1/4 tsp baking soda6 eggs (or 3 eggs and 1/3 cup coconut milk)1/2 cup erythritol (or xylitol)1 tsp stevia glycerite (omit if using xylitol)1 tsp vanilla1/2...

Why Whey Protein you ask???

Did you know that if you gain 10 pounds of muscle, you will burn an extra 3500 calories per week? To burn that many calories doing cardio, you'd have to run for an hour each day of the week! To build 10 pounds of muscle, feed your body a high quality whey protein 1-3 times a day, and increase strength training. Whey protein is my favorite addition to my diet in the past few years. It provides me with...

Chili in a Biscuit Bowl

This was an awesome treat after a day of playing in the snow! I had the chili "melding" in the crockpot on low all day and I made the mini bread bowls the day before and stored them in the freezer for an easy addition to meals. All I had to do was shred some sharp white cheddar for the top. Yum!2 pounds ground grass fed beef 1 pound spicy Bolinski's chicken sausage or Italian sausage2 cans Cantadina...

Animal Crackers

Again, food manufacturers make a kids snack unhealthy with TRANS-FATS and High Fructose Corn Syrup!Ingredients in Animal Crackers: Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate [Vitamin B1]Riboflavin [Vitamin B2]Folic Acid)Sugar, Partially Hydrogenated Soybean Oil, High Fructose Corn Syrup, Salt, Sodium Bicarbonate (Leavening)Soy Lecithin (an Emulsifier)Natural Flavor, Non...

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 oil¼ large red onion, diced½ cup red bell pepper, diced2 cloves garlic, minced¼ Cup Gorgonzola cheese, crumbled4 oz cream cheese,...

Slow Cooker Chicken Gumbo

Here is an easy dinner to throw together the night before. I put everything in a Crockpot and prepared the cauliflower rice the day before. When I woke up, I pulled the Crockpot shell out of the fridge, plugged it in. Then all I had to do when I got home from work was to stir fry the cauliflower for about 5 minutes and "tada" a healthy, yummy dinner!1 pound boneless skinless chicken breasts, cut into...

White Chocolate Espresso Torte with Hazelnut Praline

HAPPY VALENTINE'S DAY!PRALINE:1/3 cup erythritol 1/2 tsp stevia glycerite1/4 cup water1 1/2 tsp instant espresso powder1 cup hazelnuts, toasted , huskedMOUSSE:12 ounces LaNouba sugar free white chocolate, finely chopped5 TBS unsweetened vanilla almond milk2 cups chilled heavy whipping cream2 1/2 tsp instant espresso powderGANACHE:2/3 cup DaVinci's sugar free kahlúa syrup4 tsp instant espresso powder7...

Peanut Butter Twix and SEROTONIN

Have you ever heard of tryptophan? It is the amino acid blamed for sleepiness after a Thanksgiving meal. Tryptophan can also increase our serotonin levels. Serotonin is used in your gut extensively (80% to 90% is found there) but in your brain it does various things like control of appetite, mood and anger.Serotonin natures are happy, sensory, and live in the moment. Despite being calm they can...

Huevos Rancheros AND TRANS-FAT FILLED SALSA!!!

I never suspected to look at an ingredients list on a salsa and see PARTIALLY HYDROGENATED OILS, but I did. On one of my grocery store visits with a client, she claimed..."I use this salsa." It was in the refrigerated section, so I wasn't even going to look at it. I figured it was a great product, but nope...manufacturers ruin everything. So when making this dish, always check ingredients!"Tortillas"Coconut...

Cheeseburger Stuffed Buns

My friend Rebecca mentioned that she makes a "Cheeseburger Bun" for her family. Her traditional recipe is a flour and yeast bread, stuffed with hamburger and cheese. She tried the "healthified" recipe out with her family and the whole family loved it! Even my little sweetheart Trista liked it! Thanks Rebecca!1 pound grass fed beef1/4 onion, choppedOptional: additional spices, salt and pepper3 eggs,...

Almond Joy Donuts

To see the recipe, check out the new cookbook: Low Carbing Among Friends at http://amongfriends.us/order.phpNUTRITIONAL COMPARISON (per donut)Traditional Chocolate Covered Cake Donut = 327 calories, 33.2 carbs, 1.3g fiber"Healthified" Cake Donut = 217 calories, 7.4 carbs, 4.2g fi...

NUTRITIOUS and DELICIOUS!

Are you looking for a Valentine’s Day present for you mother? Daughter? Best friend? Well, who wouldn’t love a cookbook with great tasting recipes that also help you lose weight?Being on a diet can make anyone miserable AND create SEROTONIN AND DOPAMINE DEFICIENCIES! But this book changes everything. NUTRITIOUS and DELICIOUS has great ideas for enjoying your favorite foods from “pasta” to “Oreo Cookies”...

Slow Cooker Curried Chicken

Here is an easy dinner for all of you busy families! I put everything in a Crockpot the night before. When I woke up, I pulled the Crockpot shell out of the fridge, plugged it in. When I got home, I had an awesome dinner waiting. I also served NAAN Bread with it.6 cloves garlic, minced2-inch piece fresh ginger, minced4 TBS curry powder3 cups chicken broth2 cups Coconut Milk Kefir6 bone-in skinless...

Peanut Butter Chocolate Chip Mini Muffins

Swerve = It is made from chicory root (oligosaccharides), calcium, vitamin C, and orange peel.SWEETNESS/CONVERSION = Same as table sugar. Use cup for cup.CALORIES = 0WHY I USE IT = Swerve has none of the strong aftertastes of stevia or artificial sweeteners.BENEFITS = Keeps ice cream soft, makes perfect caramel sauce, makes cookies soft on the inside and chewy on the outside, and it tastes great.1....

Dried Fig Bread(No sugar added)

Super moist bread ,as good as dessert but lower in sugar and high in fiber.What's not to love?Since figs are high in natural sugars,the bread is sweet enough without a need for any other sweetener.Figs are good source of minerals, potassium, calcium, magnesium, iron, copper and manganese. 5 medium figs can contain about 100mg of calcium.Symbol of abundance and fertility,fresh figs are seasonal but...

Cinnamon Streusel Muffins

Flaxseeds: You can’t hide a lot of super-healthy foods...I don't think I could disguise salmon in an ice cream and my nephew will never try "KALE CHIPS" again:) But flaxseeds have an agreeable flavor and texture for kids. Flaxseeds are great sources of omega-3s (proven to help with improved learning capacity as well as many other health benefits), they are also affordable and tasty. Muffin Batter:2...

SNICKER'S Candybar!

Yikes! Now these are addicting! And MUCH healthier than a traditional Snickers! Trans-fat is SO bad for our cells!Ingredients in Snickers = Milk Chocolate (Sugar, Cocoa Butter, Chocolate, Skim Milk, Lactose, Milkfat, Soy Lecithin, Artificial Flavor)Peanuts, Corn Syrup, Milkfat, Skim Milk, Vegetable Oil (Partially Hydrogenated Soybean and/or Hydrogenated Palm Kernel Oil)Salt, Lactose, Egg Whites, Chocolate,...

Toblerone Chocolate Candies

Toblerone chocolate is a very distinct chocolate with tiny pieces of almonds and a toffee-honey crunch. Here is a recipe to satisfy that craving.1 ChocoPerfection or Simply Lite milk chocolate bar2 pieces Russel Stover Sugar Free Toffee Squares, chopped fine1 TBS almonds, chopped1 TBS almond milk In a double boiler, heat all the ingredients just until melted (make sure not to burn the chocolate)....

Moussaka (Greek Lasagna)

I prepared this one Sunday afternoon and froze it before baking it. The other day, I knew I was going to be too busy to prepare a meal when I got home, so I took the frozen Moussaka out of the freezer and placed it in my oven on a "delay timer." I had the Moussaka finish baking about 30 minutes before dinner so it could "set"...most people cut lasagna and such too early, which will make it runny....

EASY Protein Noodle Lasagna

Yum! Comfort food without the guilt. I made this dish ahead of time, froze it and the day I wanted to serve it, I placed it in my oven before I left for work on a "delay timer." It was a nice way to end the day. I served this with my homemade GARLIC BREAD.1 pound Italian sausage¾ pound grass fed ground beef1/2 small onion, chopped2 cloves garlic, minced1 jar no sugar marinara sauce16 oz. ricotta cheese1...