Uncategorized

Hearty Salads

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When I hear clients tell me salads aren’t  filling enough for them, it’s likely because they have not included enough vegetables, protein, or healthy fats, all which help provide satiety!  I make sure to  include high quality protein such as hard boiled eggs, grilled chicken, tuna, or salmon. I always top my salads off with some good healthy fat. In addition to helping fill me up, I want my body to absorb all of those good nutrients from the veggies. My favorites  fats to add are olive oil, avocado, and olives. The combination of fiber, protein, and healthy fats should be satisfying and provided your body with long lasting fuel.

 

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dairy free · dinner · gluten free · paleo · Uncategorized

Cauliflower Chowder

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This chowder is a warm  and comforting dish perfect for these bitter cold winter evenings we’ve been having. It’s paleo friendly, and  loaded with nutrients to nourish and heal the body!

Cauliflower Chowder

Ingredients:

  • 1 head cauliflower, finely chopped  (I threw the florets in my Ninja)
  • 2 garlic cloves, minced
  • 1 small white onion, diced
  • 3 carrots, peeled and chopped
  • 4 celery stalks, diced
  • 3 cups chicken broth
  • 1 cup full-fat coconut milk
  • 1 tsp. ground cumin
  • 1 tsp. ground turmeric
  • fresh chives
  • 4 bacon slices ( uncured, nitrate free)
  • 1-2 Tbsp. grass-fed butter or olive oil for cooking
  • Sea salt and  black pepper to taste

Directions:

  1. Cook the bacon and set aside.
  2. Melt butter  (or add olive oil) in a large pot over low-medium heat.
  3. Add the  garlic, chopped onion, carrots, and celery. Cook, stirring occasionally, until tender (about 5 minutes).
  4.  Stir in the cauliflower and cook on medium heat, stirring occasionally, for about 5 minutes.
  5. Add in the chicken broth, coconut milk, chopped bacon, and spices; stir together.
  6. Bring to a boil; then reduce the heat and let simmer for about 15 minutes or until the vegetables are tender.
  7. Garnish with additional chopped bacon and chives (optional).

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baking · gluten free · paleo · Uncategorized

Pecan Pumpkin Cinnamon Bread

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This grain free bread is so easy to whip together and comes out so moist.

Ingredients:

  • 1 1/2 cups of almond flour
  • 3/4 cup of organic canned pumpkin
  • 3 eggs, whisked
  • 1/4 cup raw honey
  • 3 Tbsp. grass-fed butter OR coconut oil, melted
  • 3 tsp. baking powder
  • 1 Tbsp. cinnamon
  • 2 tsp. of pumpkin pie spice
  • 1 tsp of vanilla extract
  • 1/2 cup of pecans

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Directions:

  1. Preheat oven to 350 degrees F.
  2. First combine all the dry ingredients together in a medium-sized mixing bowl.
  3. Next, in a small bowl, mix all the wet ingredients together.
  4. Pour the wet ingredients into the larger dry ingredients bowl and stir until combined
  5. Chop half of pecans and fold them in.
  6. Grease a bread loaf pan and pour mixture in.
  7. Top with remaining pecans. I  mixed pecans with a little melted coconut oil, coconut sugar, and cinnamon for the topping!
  8. Bake at 350-degrees F for 30 to 40 minutes. Check if fully cooked by inserting a  toothpick inserted into the center.
  9. Cool, slice, serve and enjoy!
Uncategorized

Chocolate Chip Pumpkin Bread

Happy first day of Fall!  There’s something about the crisp air and changing colors outside that make me love this time of year. Not to mention all things pumpkin!  This grain free bread is incredibly moist and provides a rich flavor of pumpkin and autumn spices. The chocolate chips  only make this bread more delectable. I use Enjoy Life Chocolate Chips because they are free of gluten, dairy, soy, nuts and use only pure, safe ingredients! (Perfect for anyone with food allergies or sensitivities).

CHOCOLATE Chip Pumpkin Bread

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Ingredients:

  • 1 1/2 cups of almond flour
  • 3/4 cup of organic canned pumpkin
  • 3 eggs, whisked
  • 1/4 cup raw honey
  • 3 tbs of coconut oil, melted
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 tbs cinnamon
  • 2 tsp of pumpkin pie spice
  • 1 tsp of vanilla
  • 1/2 cup of Enjoy Life Dark Chocolate Morsels

Directions:

  1. Preheat oven to 350 degrees F.
  2. First combine all the dry ingredients together in a medium-sized mixing bowl.
  3. Next, in a small bowl, mix all the wet ingredients together.
  4. Pour the wet ingredients into the larger dry ingredients bowl and stir until combined
  5. Fold in chocolate chips.
  6. Grease a bread loaf pan (I used coconut oil)  and pour mixture in.
  7. Bake at 350-degrees F for 30 to 40 minutes. Check if fully cooked by inserting a  toothpick inserted into the center.
  8. Cool, slice, serve and enjoy!

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Uncategorized

Real Pumpkin Spice Latte

Fall is right around the corner which means Pumpkin Spice Latte will be making their triumphant return. Unfortunately that popular Pumpkin Spice Latte you love so much is missing one very important ingredient…PUMPKIN!  That rich pumpkin flavor is coming from a blend of artificial flavors, preservatives and SUGAR.  Ordering a coffee may seem innocent enough but just one 16 oz serving of Starbuck’s Pumpkin Spice Latte contains 50 grams of sugar!  That’s  twice the recommended daily intake of sugar in just one drink.  Aside from the toxic sugar overload, unfavorable ingredients are also used in this famous cocktail including caramel coloring and the infamous high fructose corn syrup. Your coffee just turned into a can of Coke..gross.

The good news is some popular chains are revamping their pumpkin spice latte to contain more “natural ingredients.” For the time being, making your own pumpkin spice latte at home is incredibly simple and a heck of a lot better for you!

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Ingredients:

  • 1 cup of brewed hot coffee
  • 2 Tbsp. coconut milk OR organic heavy whipping cream (without carrageenan)
  • 2-3 Tbsp. Pumpkin Puree (canned is fine)
  • 1/2 tsp of pure vanilla extract
  • 1 Tbsp. of real maple syrup
  • Dash of cinnamon
  • Small dash of nutmeg

Directions:

Blend freshly brewed hot coffee, milk and spices together in a blender. Pour into a mug and enjoy!

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Uncategorized

Oatmeal Raisin Cookies

Grain Free Oatmeal Raisin Cookies

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Oatmeal raisin cookies were always my favorite growing up which is why I was SO excited to try this recipe when I came across it recently. This recipe is by Danielle Walker from AgainstAllGrain.com. She has fabulous recipes for grain-free and gluten-free cooking. If you find yourself on any sort of restricted diet for health reasons, or you are simply trying to eat healthier without giving up some of your favorite treats, then you’ll absolutely love her creative and tasty recipes! These cookies use almond and coconut flour in place of traditional refined flour and honey for a natural sweetener. Your kitchen will smell heavenly while these are baking in the oven. Enjoy these delicious soft and chewy cookies with a cup of tea or by themselves for a tasty afternoon treat.

Prep time: 20 mins Cook time: 15  mins

Ingredients:

  • ¼ cup grass-fed butter*
  • 1 large egg at room temperature
  • ⅓ cup honey
  • 1 teaspoon pure vanilla extract
  • 1 cup almond flour
  • 2 tablespoons coconut four
  • 4 teaspoons cinnamon
  • ¾ teaspoons nutmeg
  • ½ teaspoon baking soda 
  • ½ teaspoon sea salt
  • 2 teaspoons ground flax seeds
  • ¾ cup finely shredded coconut 
  • ½ cup raisins (I used organic)

*If you have a dairy allergy, coconut oil in its’ solid form may be substituted for butter.

Directions:

  1. Preheat the oven to 350°F.
  2. Place butter and egg in the bowl of a stand mixer and mix for 1 minute.You may also use an electric hand mixer.
  3. Add the honey and vanilla and mix for another minute, until creamy.
  4. Place the flours, spices, baking soda, salt, and flax seeds in a small bowl, stirring to combine.
  5. Slowly add the dry ingredients to the wet and mix until well combined.
  6. Add in the coconut and raisins and mix again until all is combined.
  7. Line a cookie sheet with parchment paper.
  8. Form small balls  and place onto a cookie sheet.
  9. Place another piece of parchment paper over the balls, then use a spatula to gently press the balls down into circles about ¼ inch thick and 2 inches in diameter.
  10. Place in the oven and bake for 10 to 15 minutes, until the edges are light golden brown.
  11. Let cookies cool on a wire rack.

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Uncategorized

7 Health Benefits of Avocado

7 Health Benefits of Avocados 

Avocados have grown in popularity in past decade and with good reason. These green, creamy, delicious fruits make a great addition to almost any food or dish. Not only are avocados incredibly versatile, but they are loaded with an array of nutrients to help support your health!

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1. Good Source Fiber. Avocados are about 7% fiber by weight. Most people don’t come near meeting the recommended daily intake for fiber.  Avocados contain both soluble and insoluble fiber to support digestion and health. Eating 1/2 of a medium sized avocado provides 5 grams of fiber!

2. Rich in Monounsaturated Fat. Monounsaturated fatty acids offer valuable health benefits including  lowering “bad” cholesterol and reducing risk of heart disease and metabolic syndrome. Just a single 1 oz serving of an avocado provides about 3 grams of this healthy fat while a whole avocado has nearly 15 grams!

3. Great Source of Potassium. Potassium is a critical mineral that the body needs to function normally. It’s especially important to help the heart, kidneys and other organs work. Did you know an avocado provides more potassium than a banana? Just one half of an avocado provides approximately 345 mg of potassium.

4. Fight Inflammation. Avocados contain various antioxidants including carotenoids, Vitamin E and Vitamin C as well as anti-inflammatory compounds such as catechins and procyanidins. Catechines can increase plasma antioxidant activity and also help prevent oxidation. 

5. Support Eye Health. Avocados are a good source of the two carotenoidslutein and zeaxanthin which are important carotenoids found in the eye. Eating fruits and vegetables rich in these two compounds can help reduce risk of developing mascular degeneration. One half of an avocado contains about 185 mcg of lutein and zeaxanthin

6. Support Healthy Blood Pressure and Cholesterol. In addition to being a good source of potassium which supports healthy blood pressure in the body, magnesium and antioxidants in avocados can help dilate blood vessels. Furthermore, those who consume avocados regularly have higher HDL cholesterol (the good stuff) and lower LDL and triglyceride levels. 

7. Increases Absorption of Carotenoid-Rich Foods. Carotenoid-rich foods such as carrots and spinach are better absorbed with some healthy fat. Because avocados naturally contain healthy fat, not only is the absorption of beta-carotene increased, the conversion to it’s active form, Vitamin A, is also increased. Try adding avocado to your salad to increase the bioavailability of the nutrients found in the dark leafy greens and other vegetables!

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7 Ways to Incorporate Avocado Into Your Diet

  1.  Slice and top on a salad (the healthy fat will help absorb all of these good nutrients in the veggies)
  2.  Use as a spread on a sandwich in place of mayonnaise.
  3. Add ripe avocado to a breakfast smoothie. 
  4. Slice and drizzle with olive oil, and a small dash of salt and pepper
  5. Blend with olive oil and herbs to create a creamy pasta sauce.
  6. Combine with a ripe banana and cocoa powder to create a creamy chocolate pudding.
  7. Make a refreshing avocado sorbet

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