Looking forward to trying these new bars. They are whole food and well balanced. :)

Posted on May 08

Celiac Disease Awareness Month - Check Out the Below Newsletter

Posted on May 01

Spicy Cauliflower Rice Recipe

Posted on April 30


4 cups cauliflower “rice” (grated or processed into very small pieces)
1 teaspoon coconut oil
1/2 medium onion, finely diced
3/4 cup tomato sauce
2 garlic cloves, minced
1/2 teaspoon cumin
1/4 teaspoon paprika
1/4 teaspoon cayenne pepper
1 teaspoon Himalayan salt
1/4 teaspoon ground black pepper
1 jalapeno, finely chopped


1. Heat oil in a large skillet over medium-high heat.

2. Add onions and jalapenos, and then sauté until tender, about two to three minutes.

3. Add the garlic and cauliflower, sauté until the cauliflower is tender, approximately two minutes.

4. Add tomato sauce, cumin, paprika, cayenne, salt and pepper. Stir to evenly coat the vegetables. Cook for three to four minutes, or until tender and heated through.


Zucchini Noodle Mei Fun with Chicken

Posted on April 26


2 medium zucchinis
2 tablespoons reduced-sodium tamari
2 tablespoons rice wine vinegar
½ tablespoon honey
½ tablespoon chili garlic paste (optional)
2½ tablespoons sesame oil, divided
1 egg
1 chicken breast, cubed
½ tablespoon garlic, diced
Black pepper to taste
½ cup yellow onion, diced
1 red bell pepper, sliced thin
5 ounces bean sprouts, washed
5 scallions, chopped


1. Spiralize zucchini into a mixing bowl using a small noodle blade (similar size as angel hair pasta).

2. Combine tamari, rice wine vinegar, honey and optional chili garlic paste in a small bowl and mix with a fork.

3. Heat a large frying pan or wok over medium-high heat and add ½ tablespoon sesame oil and egg. Scramble egg until fully cooked, remove from pan and set aside in a small bowl.

4. In the same large pan or wok, add 1 tablespoon sesame oil, followed by cubed chicken and garlic. Add black pepper to taste. Stir-fry chicken with a spatula for 3 to 5 minutes, until it is no longer pink and has reached an internal temperature of 165°F (74°C).

5. Add onion, pepper and bean sprouts to the pan or wok and stir-fry with a spatula for 2 to 3 minutes.

6. Add egg back into the pan or wok. Toss and cook for about 1 minute.

7. Add sauce mixture to pan or wok and reduce to low heat.

8. Meanwhile, heat a medium-sized frying pan over medium heat. Add 1 tablespoon sesame oil, followed by zucchini noodles. Using tongs, toss to coat and continue tossing to cook for 2 to 3 minutes. Be careful not to overcook, as zucchini noodles will become soggy.

9. Place zucchini noodles in a serving bowl and top with the chicken and vegetable mixture. Toss with tongs and garnish with chopped scallions.

Nutrition Information

Serving size: 1½ cups
Serves 4

CALORIES 296; TOTAL FAT 13g; SODIUM 433mg; CARB. 23g; FIBER 5g; (NET CARBS: 18g); PROTEIN 25g

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The Dirty Dozen List

Posted on April 24

The following are the fruits and vegetables that are found to contain the most pesticide residues according to the EWG (environmental working group):

1. Strawberries

2. Spinach

3. Nectarines

4. Apples

5. Grapes

6. Peaches

7. Cherries

8. Pears

9. Tomatoes

10. Celery

11. Potatoes

12. Sweet bell peppers

Try to buy these fruits and vegetables organic to limit your pesticide intake.

*All produce, organic or not, should still be washed thoroughly, as rinsing with just water is not enough.

My home made cleanser is one bottle of vinegar and one bottle of hydrogen peroxide. I spray both the vinegar and peroxide on the produce, let it sit for a few minutes and rinse with warm water.

Brain Health...

Posted on April 18

There is so much concern these days about mental health (depression, anxiety, ADD and cognitive impairment), it is imperative you focus on daily habits that have a significant impact on brain health.

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Posted on April 16

Honey Mustard Dressing

Posted on April 10

1/4 cup of Dijon mustard
1/4 cup of honey
1/4 cup of cider vinegar
1 1/2 tsp of kosher salt
1/4 cup of flax oil

Whisk together the mustard, honey, vinegar and salt. Gradually whisk in the oil to make a creamy dressing.

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Posted on April 06

I was so craving something "carb" like this morning, so I got creative in my kitchen for breakfast.

I whipped together a batter of 3 eggs, 1.5 scoops of vanilla protein powder, 1 small banana, 2 TBSP of peanut butter and a packet of stevia ..... and voila..... pancakes topped with raw, local honey. :)

It made four pancakes. I had two which were very filling for 375 calories.

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How to Increase Your Vegetable Intake

Posted on April 05
If juicing is not an option for you, here are some tips to help make eating vegetables – preferably raw – an easier and tastier part of your life:
1. Make them easy and quick to grab for snacks.
Wash carefully to help remove dirt and contaminants. Cut larger vegetables into ready-to-go, bite-size pieces.
2. Make vegetables the focal part of your meal.
Rather than building your meal around meat or other protein foods, start with generous servings of leafy green and cruciferous vegetables. Fill at least half of your plate, and remember, potatoes don't count!
3. Experiment with new recipes for raw vegetable salads and stir-fry.
Use your imagination and try new combinations or look up recipes online. Mashed ripe avocado makes a tasty and healthy dip for cut up raw vegetables.
4. Make it a goal to try at least one new vegetable a week, and find creative ways to add it into your regular diet.
See something you don't recognize at your local farmer's market? Just ask. Growers are delighted to share preparation tips and may even provide a sample. As a general rule, the more colorful the vegetable, the higher the levels of antioxidants.
5. Sign up for a vegetable cooking or raw food preparation course.
Many natural food grocery stores offer free or low-cost cooking and raw food preparation courses. You'll return home with recipes and renewed enthusiasm. Or, look for classes and "how-to" articles online.

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