Pumpkin Spice Doughnuts

The Doughnut – Deconstructed + A Healthy Doughnut Recipe

Doughnut –

Dictionary.com definition: a small cake of sweetened or, sometimes, unsweetened dough fried in deep fat, typically shaped like a ring or, when prepared with a filling, a ball.

 My definition: a small cake loaded with cancer-causing, diabetes-triggering sugar and highly processed and refined flour, resembling a little trans fat sponge, containing dozens of highly toxic and damaging ingredients.

Americans eat over 10 billion donuts every year! That’s about 33 donuts for every man, women, and child.

  • Refined Grains- the bran and the germ are stripped away from the grain of wheat, then highly refined/processed (including bleaching), turns to sugar
  • Trans Fats & Damaged Fats (hydrogenated oils) – your body cannot properly metabolize these fats, they cling to fragile cell membranes and prevent the “good stuff” from getting in and the “bad stuff” from getting out. Doughnuts are fried in these damaged fats and act as little sponges, soaking up the unhealthy oils. Doughnuts can contain up to 35-40% trans fats per doughnut!
  • Sugar – processed sugar is one of the most damaging components of the Standard American Diet. It is the primary dietary cause of obesity, causes hormonal imbalance, puts you on the fast track to diabetes, increases the acidity of the body, causes inflammation, causes elevated cholesterol, leads to heart disease, is an anti-nutrient, is a known toxin, and is the food and fuel for cancer. There is approximately 4-6 teaspoons of sugar PER DOUGHNUT.
  • Acrylimides – occurs in foods that are cooked at very high temperatures (like frying), studies have proven it to be a known carcinogen.
  • Artificial colors – In the European Union, foods with artificial colors must state a warning: “may have an adverse effect on activity and attention in children.”
  • Anti-nutrients – there is no nutritional value in a doughnut. In fact, it is loaded with anti-nutrients. This means that not only are you NOT getting any nutrients from the food itself, in order for your body to process a doughnut, it has to pull from the existing stores of vitamin, minerals, enzymes, etc. It is a double whammy to the body.

The ingredients:

When you make a traditional donut at home, the typical ingredients are: flour, eggs, sugar, butter, yeast, oil, salt, milk.

–> all ingredients you can find at a grocery store (although it does’t mean they are healthy).

A Krispy Kreme Doughnut contains:

Enriched bleached wheat flour-  (contains bleached wheat flour, niacin, reduced iron, thiamine, mononitrate, riboflavin, folic acid), dextrose, vegetable shortening (partially hydrogenated soybean and/or cottonseed oil), water, sugar, soy flour, egg yolks, vital wheat gluten, yeast, nonfat milk, yeast nutrients (calcium sulfate, ammonium sulfate), dough conditioners (calcium dioxide, monocalcium and dicalcium phosphate, diammonium phosphate, sodium stearoyl-2-lacrylate, whey, starch, ascorbic acid, sodium bicarbonate, calcium carbonate), salt, mono-and-diglycerides, ethoxylated mono- and diglycerides, lecithin, calcium propionate (to retain freshness), cellulose gum, natural and artificial flavors, fungal alpha amylase, amylase, maltogenic amylase, pantosenase, protease, sodium caseinate, corn maltodextrin, corn syrup solids and BHT (to help protect flavor).Glaze also may contain: Calcium carbonate, agar, locust bean gum, disodium phosphate, and sorbitan monostearate.  

 –> most ingredients not readily available

Pumpkin Spice Doughnuts

Core & Advanced Plan

Makes about 6 full size doughnuts or 12 mini doughnut

photo5 organic eggs
1/2 cup coconut milk
1/2 tsp maple extract
1/2 cup pumpkin puree
1/4 cup melted coconut oil
3/4 cup almond flour
1/2 cup coconut flour
1/3 cup erythritol (like Swerve) or 1/2 – 1 tsp liquid stevia
2 1/2 teaspoons pumpkin pie spice
1/4 tsp sea salt

Preheat oven to 350 degrees and oil your doughnut pan (be sure it is non-toxic).  Place first 5 ingredients in a blender and blend until well mixed.  Add the dry ingredients and blend on low speed until well mixed.  Pour the batter into the pan, filling each mold about 2/3 full.  Bake for 20 minutes and let cool for about 10 minutes before removing from the pan.

Braised Fennel

Serves 4

Core & Advanced Plan

This is a vegetable that is often overlooked at the grocery store.  It is in the celery family but is much more flavorful and aromatic.  When sautéed or braised, it tastes delicate and delicious.


1 head fennel

2 tablespoons grass fed butter

1 clove garlic, minced or pressed

salt and pepper to taste

Cut fennel in half longways and slice into crescents about 1/4 inch thick.  You can save the small green tops to garnish if desired.  Heat butter in skillet but do not brown.  Add fennel, garlic, salt and pepper.  Sautee until softened.  Serve immediately.

Hot Chicken Salad

Serves 4

Advanced & Core Plan

photo4 organic chicken breasts, cooked and chopped or shredded OR 2 large cans of organic chicken (can be found at Costco)

1 cup homemade mayonnaise or plain greek yogurt

juice of 1/2 lemon

1/2 cup (or more if desired) sliced almonds, chopped pecans, or chopped walnuts

2 stalks organic celery, chopped

1/2 onion, chopped

4-5 hearts of palm, chopped or artichokes, chopped

Optional:  curry seasoning

topping:  chopped nuts/seeds of any assortment or gomosaio

Mix everything together and put into a 8×8 baking dish.  Top with chopped nuts/seeds and bake at 350 degrees for about 20 minutes or until hot throughout.

Great served with zucchini fries

Zucchini Fries

Serves 4

Advanced & Core Plan

photo1 large or 2 small organic zucchini

1 1/2 cup almond flour

3-4 tbsp blackened cajun spice (check ingredients), optional.  You could also use any other combination of spices you would like

1 teaspoon sea salt

1 organic egg

Preheat oven to 425 degrees.

Beat egg in a small bowl.  Combine almond flour, spices, and salt in another bowl.  Cut zucchini into french fry sized rectangles.

Dip a small handful of zucchini fries in the egg and dredge in the almond flour mixture.  Be sure they are well coated and place on a baking stone or parchment lined baking sheet.

Cook for 20-30 minutes or until brown and crispy.  Serve immediately.

Great served with Hot Chicken Salad

Omelet Muffins

Advanced & Core Plan

This is a great go-to recipe.  You can make them ahead and freeze them or pack them in lunchboxes.  This is a perfect recipe for breakfast, lunch, or dinner.  They can be eaten hot or room temperature.
Makes 6 muffins

omelet muffin6 organic eggs
1/2 cup cooked meat (cooked turkey bacon, cooked turkey or chicken sausage, smoked salmon)
1/2 drained chunky salsa (check ingredients) or chopped veggies – use anything you like
1/4 teaspoon sea salt
1/8 teaspoon black pepper
2-3 tablespoons plain yogurt, homemade mayonnaise, or organic heavy cream
1/4 cup shredded raw cheese, if desired

Preheat oven to 350 degrees.  Grease muffin tins with coconut oil or use silicone muffin liners.

Whisk the eggs and stir in the rest of the ingredients.  Spoon into muffin cups and bake for 18-20 minutes or until a knife comes out clean.

Turkey Pickle Roll Ups

Advanced & Core Plan

This is a super-easy, tasty recipe that is great for packing in lunchboxes or for a quick and simple appetizer.

turkey_pickle_rollups• Slices of deli turkey, preferably organic (watch for sugar, MSG, and other additives)
• Dill Pickle Spears, or Small Baby Dills
• Organic Cream Cheese

Lay out turkey (if it is too thin or you want extra turkey, use two slices), spread with softened cream cheese, and lay a pickle on one end.  Roll up and eat as is or slice into rounds.

Why Grass Fed Beef?

MYTH: FAT IN RED MEAT CAUSES heart disease, cancer, osteoporosis, and kidney disease!

TRUTH: There have been many meat eating societies where heart disease, diabetes and cancer are non-existent. Where cholesterol and blood pressure are normal and there is longevity and quality of life.   Studies linking red-meat to disease have all been performed on conventional beef.

It starts at the beginning

Cows were designed to roam green pastures and eat grass, NOT to be raised in crowded feedlots and eat grains like all commercial beef.

It takes 5-8 lbs of “food” to produce 1 lb of beef. That is 5-8 lbs of omega-3 rich grass or 5-8 lbs of pesticide-laden, genetically modified, processed grains (mostly corn). You are not just what you eat but what you eat ate!!!

Problems when cows eat grains

  • Grain causes the rumen to expand and apply pressure to the cow’s lungs which can cause suffocation.   The animal will often have to have a tube pushed down their esophagus to avoid suffocation.
  • Severe acidosis is common with this unnatural diet. The cow gets very sick (similar to severe heartburn) and begin to eat dirt to try to stop the burning sensation. They will pant and salivate excessively and frequently develop liver disease and ulcers. This results in processors adding a constant, low-level dose of antibiotics to try to combat the problem.
  • Most cow’s also have anabolic steroids implanted in their ears to promote faster growth.
  • All of this obviously weakens the cow’s immune system

Meat Processing

  • Old meatpacking plants slaughtered about 50/hr, 20 years ago 175/hr, now 400+/hr
  • American meat production is very centralized…13 meat packing houses now slaughter most of the beef consumed in the US. This is a breeding ground for bacteria and disease (e.coli, staph, etc). It is estimated that one hamburger can contain meat from 100+ different cows.

Bad for the Environment

It takes a heavy amount of fossil fuels to grow feed crops, fertilize them, spray pesticides and herbicides to them, and transport them to the feedlots. Grass feeding is a natural cycle that feeds animals and replenishes the ground with little to no additional effort. The grass fed model is actually beneficial to the environment and the health of Americans.

Health Benefits of Grass Fed Beef

  • 2-4 times more Omega-3 fatty acids. (Ratio of Omega 3 to Omega 6- Grass fed beef 2:1, Grain fed beef 20:1)
  • 3-5 times more CLA (Conjugated Linoleic Acid) which is a powerful cancer fighter
  • 4 times higher in Vitamin E
  • Higher in the minerals calcium, magnesium, and potassium

Great websites for more information and to order grass fed beef:

  1. Eat Wild
  2. US Wellness Meats
  3. Hodge Ranch
  4. Two by Two Farms (Bought Vineyard Farms on Macland Rd)
  5. White Oak Pastures (ground beef is available at Publix, roasts/steaks/ground beef available at Harry’s, also available online)