Strawberry Mouse

Posted on June 08



1 packet unflavored gelatin
3 cups strawberries, fresh or frozen
10 tablespoons granulated sugar (or granulated monk fruit)
3/4 cup egg whites
1 cup whipped topping (buy or make with whipping cream)


In a small bowl mix gelatin with 1 tablespoon water and microwave for 10 to 15 seconds to dissolve gelatin. Stir and set aside.

Wash and hull fresh strawberries. Reserve three strawberries cut into slices for garnish.

Place the berries in a food processor and puree. Pour puree into a mixing bowl and stir in gelatin. Add 2 to 4 tablespoons of sugar to desired sweetness. Set aside.

Place egg whites in a clean mixing bowl. Beat to soft peaks.

Gradually add 6 tablespoons of sugar to egg whites while beating until they are stiff and glossy.

Fold the strawberry puree into the egg whites. Put the mixture in a glass bowl or dessert glasses and chill.

Just before serving, top mousse with whipped topping and garnish with strawberry slices.

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JOJO's Chocolate

Posted on June 04

Calories: 190
Net Carbs: 6g
Protein: 6g
Fat: 14g

Ingredients: dark chocolate (unsweetened chocolate, sugar, cocoa butter, sunflower lecithin,vanilla), peanuts, hemp protein, sea salt.

No photo description available.

Cauliflower Fried Rice

Posted on May 28


1 cauliflower
2 tablespoons coconut oil divided
3 tablespoons tamari sauce
1/2 teaspoon honey
1 teaspoon rice vinegar
1 carrot sliced into small rounds
2 garlic cloves minced
1 tablespoon fresh ginger root chopped
1 cup frozen peas
1/4 green cabbage chopped
1 tablespoon sesame oil
2 eggs beaten
2 green onions
1 teaspoon crushed red pepper flakes


Cut the cauliflower in half (or quarters if it's really big), remove the stem and core then shred it using the largest side of a grater so that it crumbles into what resembles grains of rice. If you’re using a frozen, bagged variety, open the bag and set it aside. Whisk the honey, tamari and rice vinegar together in a bowl then set it aside.

Heat 1 tablespoon of coconut oil in a large skillet over medium heat. Add the carrots, garlic, ginger and cook, stirring often, for 3-4 minutes until the carrot has softened slightly and the garlic is fragrant. If the mixture is sticking, add water, 1 teaspoon at a time so the carrots can keep cooking. Add the cauliflower, peas, cabbage, and sesame oil to the pan; stir fry quickly to cook the cauliflower to a soft texture that begins to crisp, about 4-7 more minutes.

Make a well in the middle, turn the heat down, and add the rest of the coconut oil, heating it for 30 seconds, then the eggs. Stir gently them continuously until the eggs are fully cooked and scrambled; about 2-3 minutes. Stir in the tamari, honey, vinegar mixture and coat the cauliflower rice by stirring it well. When the dish is finished cooking, garnish it with green onions and crushed red pepper flakes or any other herbs you prefer.

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Posted on May 27

Basic Ingredients

1 cup Blanched almond flour
1/4 cup Coconut flour
2 tsp Gluten-free baking powder
1/4 tsp Sea salt
1/3 cup Butter (or 5 tbsp + 1 tsp; measured solid, then melted)
12 large Egg white (~1 1/2 cups, at room temperature)

Preheat the oven to 325 degrees. Line an 8 1/2 x 4 1/2 in loaf pan with parchment paper, with extra hanging over the sides for easy removal later.

Combine the almond flour, coconut flour, baking powder and sea salt in a large food processor. Pulse until combined.
Add the melted butter. Pulse, scraping down the sides as needed, until crumbly.

In a very large bowl, use a hand mixer to beat the egg whites until stiff peaks form.

Add 1/2 of the stiff egg whites to the food processor. Pulse a few times until just combined. Do not over-mix!

Carefully transfer the mixture from the food processor into the bowl with the egg whites, and gently fold until no streaks remain. Do not stir. Fold gently to keep the mixture as fluffy as possible.

Transfer the batter to the lined loaf pan and smooth the top. Push the batter toward the center a bit to round the top.

Bake for about 40 minutes, until the top is golden brown. Tent the top with aluminum foil and bake for another 30-45 minutes, until the top is firm. Internal temperature should be 200 degrees. Cool completely before removing from the pan and slicing.

keto bread

Spinach & Herb Chicken Meatballs

Posted on May 22


1lb ground chicken breast

1 cup baby spinach, chopped

2 teaspoons dried basil

2 teaspoons dried chives

2 teaspoons dried parsley

¼ cup walnuts, ground into crumbs/flour using food processor

1 tsp crushed red pepper, optional

½ tsp kosher salt

¼ tsp black pepper


Preheat the oven to 350 degrees Fahrenheit.

Line a rimmed baking sheet with parchment paper.

In a large bowl, combine the ground chicken, chard, fresh herbs, ground walnuts, red pepper if using, salt and pepper. You may want to use your hands here!

Form the meatballs into golf ball sized balls and place on the prepared baking sheet.

Bake for 15-20 minutes at 350 degrees.

Remove from oven and serve with your favorite vegetable or salad or a side of marinara sauce for dipping if desired.

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Honey Citrus Glazed Salmon

Posted on May 12


Wild caught salmon filets
Olive oil
Butter or ghee
Fresh ginger
Fresh garlic
Coconut aminos, or low sodium soy sauce
Salt and pepper


1. Add salmon filet to a glass dish or bowl. Season with salt and pepper and top with lemon and orange slices. In a separate bowl whisk olive oil, melted butter, lemon juice, orange juice, honey, ginger, garlic and splash of coconut aminos.

2. Refrigerate covered for 10 minutes to let marinade.

3. Preheat oven to 375 degrees F. Spray a baking sheet with cooking oil or line with aluminum foil.

4. Add salmon to baking sheet and bake for about 15-20 minutes until salmon is slightly translucent. Use a fork to test if the salmon is flaky to ensure it’s done.

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Posted on May 12

With the gym being closed I have been exercising outside a lot more, but this past two week we saw a huge uptick in temps which means I have to shift gears a bit in order to stay healthy & hydrated.

If you continue to exercise outside, you should do the following:

☀️ Schedule outdoor time for before 11 am or after 6 pm to avoid peak heat times.
☀️ Hydrate ALL day. It's not enough to just hydrate while exercising.
☀️ Hydrate DURING exercise. Invest in a hydration pack/camelback or waist belt.
☀️ Hydrate with ELECTROLYTES. I like NUUN products.
☀️ Wear sunscreen. The Environmental Working Group (EWG) has done all the footwork to evaluate which sunscreens are best/safest. Get their guide.
☀️ Wear light-colored, breathable clothing. No long pants or sleeves.
☀️ Do a short test run. If you're not used to exercising in the heat, test your capacity on a short work out first. If you notice difficulty breathing, dizziness, nausea, or chills - STOP.

Your goal should be to drink 1/2 your weight in ounces. For example, a 200-lb person needs a minimum of 100 ounces of water daily. If you're doing physical activity or out in the heat for extended periods of time you will need even more. Need some tips for getting more water in? I GOT YOU:

-Get a water bottle you really like. Avoid plastic!
-Add some flavor. Fresh fruit, cucumbers, mint and electrolytes are great options. Most water flavor enhancers are full of junk. Make sure you avoid artificial sweeteners (sucralose, acesulfame potassium, aspartame, etc).
-Eat water-rich foods like watermelon, cantaloupe, strawberries, peaches, oranges, cucumbers, lettuce, zucchini, celery.
-Drink some tea. Green and herbal teas can help get more fluid into your system with numerous health benefits as well.

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Green Tea

Posted on May 07

Green tea is known to contain antioxidants and has several health benefits. The flavonoids and caffeine in green tea can help elevate metabolic rate, increase fat oxidation and even improve insulin activity. So ... add a cup in the morning and early afternoon to help with your wight loss efforts.

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Plant Based Diet

Posted on May 05
Eating a plant based diet does not mean you have to be 100% vegan, rather have produce be the bulk of the diet. Focusing on plant eating can take on many different faces (do you like that pun?). Let me explain the different styles of plant based eating and my recommendations for optimal protein intake.
4 Types of Vegetarian Diets
Lacto-vegetarian: Excludes meat, fish, poultry and eggs but includes dairy.
Ovo-vegetarian: Excludes meat, fish, poultry and dairy but includes eggs.
Lacto-ovo vegetarian: Excludes meat, fish and poultry but includes dairy and eggs.
Pescatarian: Excludes meat and poultry but allows fish. May or may not allow dairy or eggs.
In my professional experience, a pescatarian diet that includes eggs provides ample protein/complete amino acids, B12, D3, iron, omega-3 and zinc.... all of which can be hard to get with an unbalanced vegan diet. I am not saying you can not get these into your vegan lifestyle, rather it takes focus and discipline to make sure your diet is well rounded and balanced.
So when choosing to start a plant based diet, choose a plan that will work for you and your lifestyle!

Simple Salmon Cakes

Posted on May 04

Crab cakes are a popular dish, but not always practical or affordable. This quick and easy recipe uses canned salmon and other ingredients that can be kept on hand for preparation on busy days. This is an easy and inexpensive way to reel in omega-3s with anti-inflammatory properties. Add even more benefits to this simple dish by serving it with a side of salad.


1 7.5-ounce can salmon, skin removed
¼ cup plain, dry bread crumbs (or gluten free bread crumbs)
½ cup finely chopped red onion
2 tablespoons chopped fresh dill, or 1 teaspoon dried
1 egg, lightly beaten
1 tablespoon mayonnaise
2 teaspoons horseradish
Olive oil


Mix all the ingredients except the oil in a medium-size bowl.
Form into 4 equal-size patties.
Oil a medium pan with the olive oil; heat over medium heat.
Cook the salmon cakes on both sides until golden brown.

Chili sauce may be used instead of horseradish.

Nutrition Information
Serving size: 2 patties
Serves 2

Calories: 280; Total fat: 11g; Sodium: 300mg; Total Carbohydrate: 16g; Dietary Fiber: 1g; Protein: 27g.

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