VIDEO – Tex Mex Soup

This is a favorite recipe of mine and I make it frequently.  It is nutrient dense because it includes so many healthy veggies.  It is a great way to use all of the produce you have in your fridge.  It is great to take along in a thermos for lunches.  Watch the video here…

Screen Shot 2016-04-27 at 10.38.57 AM

VIDEO – Chocolate Blueberry Smoothie

This is a great go-to breakfast (especially  for chocolate lovers) that is simple, tasty and will keep you full until lunch.  Watch the video here…

Screen Shot 2016-04-27 at 10.32.25 AM

Sweet Potato “Pasta” Carbonara

Pasta Carbonara is a very different style pasta than most.  Traditionally, it features spaghetti, bacon, cream, and eggs.  This healthified version substitutes sweet potatoes for pasta and uses organic turkey bacon and organic eggs.  This is a great nutrient-dense meal or side dish.  You will be surprised how great the sweet potatoes stand in for pasta.

IMG_0804

  • 4 medium sized sweet potatoes, peeled and spiral sliced (you can use a spiralizer or julienne slicer)
  • 3 large organic eggs, beaten
  • 1/2 cup nutritional yeast (or grated organic Parmesan cheese)
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon fresh ground pepper
  • 1 tablespoon coconut oil
  • 4 strips organic turkey bacon, chopped
  • 2 cloves garlic, minced
  • 1 small head organic kale, stems removed and chopped
  • 1 tablespoon extra-virgin olive oil for drizzling

IMG_0811Boil a large pot of filtered water.

Heat coconut oil in a large skillet over medium heat. Add turkey bacon and cook, stirring often, until browned. Add garlic and  kale and cook, stirring, about 1 minute.

Once the water has boiled, add the sweet potatoes and cook, very gently, stirring once or twice, until just starting to soften but not completely tender, (depending on the thickness 01 1/2 to 3 minutes.) Reserve 1/4 cup of the cooking water, then drain sweet potatoes. Return the noodles to the pot on low heat.  Add the reserved water, scrambled eggs, nutritional yeast, salt and pepper; gently toss until evenly coated.  Drizzle with extra-virgin olive oil.

Recipe modified from EatingWell.com

Cabbage Soup

This is super affordable, simple to make and packs a powerful health punch.  It is great for leftovers and can be frozen easily.

IMG_07032 tablespoons grass-fed butter
2 cloves garlic, pressed or minced
½ large onion, chopped
½ large cabbage, chopped into bite-sized pieces
2 quarts organic, free range chicken or vegetable broth (preferably homemade)
2 teaspoons apple cider vinegar

Sea salt and black pepper to taste

Optional
Chopped turkey bacon
Chopped turkey ham
Sauteed grass-fed beef
1 tomato, chopped
Core Plan:  Cooked brown rice

Sauté the onion and garlic in the butter until softened but do not brown.  Add cabbage, broth, salt and pepper and bring to a boil.  Let simmer for 1 hour covered.  Add 2 teaspoons apple cider vinegar and any other optional add-ins.

Loaded Cauliflower Chicken Bake

This recipe was inspired to give people a healthy dish to enjoy at their Super Bowl parties.  It was so simple to make and was a hit with the family.  It somewhat resembles a loaded baked potato but uses cauliflower instead of potatoes.  It would be great to bring to any potluck or family event.  If you are trying to avoid dairy, you can add nutritional yeast to the top instead of cheese.

Chicken Cauliflower• 1 – 1 ½  lb organic chicken thighs or breasts, cut into large chunks
• 1 head organic cauliflower, cut into florets
• 1 tablespoon high quality paprika
• 1 tablespoon garlic powder
• ¼ cup olive oil
• 2 tablespoons hot pepper sauce (check ingredients)
• ¼ teaspoon sea salt
• 1 package turkey bacon, cooked and chopped
• 1-2 cups organic, grass fed cheddar cheese, grated OR 1 cup nutritional yeast
•1-2 green onions, chopped

Mix the olive oil, paprika, garlic powder and hot pepper sauce together in a large bowl.  Add cauliflower and chicken and mix until everything is covered with the spice mixture.  Put into a large glass baking dish and cook at 425 degrees for about 40 minutes.  Top with grated cheese and bacon and place back in the oven until the cheese is melted.  Sprinkle with green onions and serve.

Strawberry Cheesecake Fat Bombs

This is a great frozen treat made from organic butter and cream cheese  They are a great alternative to ice cream.

IMG_0368•1/2 cup organic strawberries (preferably fresh)

•8 oz (1 brick) organic cream cheese, softened

•1/4 cup organic butter, softened and cut into chunks

•2 tablespoons erythritol OR 10 drops liquid stevia

•1 tablespoon vanilla extract

The butter and cream cheese should come to room temperature (do not let it melt, they need to be firm).  Cut the leaves off of the strawberries and put in a blender with the erythritol and vanilla and mix until smooth.  Add the strawberry mixture to the cream cheese and butter and mix with a hand mixer or in a food processor.  Spoon into a silicone muffin tray or candy molds.  Freeze for 1-2 hours then pop out and store in the freezer.

Note:  this recipe was adapted from the original on http://www.ketodietapp.com

Advanced Plan Fudge

This is a great, sweet treat to have on hand.  It is loaded with good fats so it needs to be refrigerated.  Add peppermint essential oil for a chocolate mint version.

fudge•1 cup raw cacao powder (or cocoa powder)
•½ cup coconut oil, softened
•½ cup coconut butter, softened
•½ cup almond butter or cashew nut butter
•¾ cup erythritol or pure stevia to taste
•1 tablespoon vanilla extract
•¼ teaspoon sea salt

optional:  2-3 drops peppermint essential oil

Mix all ingredients with a hand mixer until blended well.  Put into a parchment lined glass dish and freeze for 1-2 hours until firm.  Cut into squares and enjoy.