Friday Funny....

Posted on June 08

Blueberry Muffins

Posted on June 06

I received this recipe (and samples) from a client today. I was pleasantly surprised how delicious these high protein, low sugar muffins tasted. Thank you Patricia R. for the recipe and samples!


-2 1/2 cups Almond flour
-1/2 cup Erythritol (or Stevia, Truvia, Purvia)
-1 1/2 tsp (gluten free) Baking powder
-1/3 cup Coconut oil (measured solid, then melted or butter)
-1/3 cup Unsweetened almond milk
-3 large Eggs
-1/2 tsp Vanilla extract
-3/4 to 1 cup Blueberries


1. Preheat oven to 350 degrees. Line muffin pan with 12 parchment paper muffin liners.
2. In a large bowl, stir together the almond flour, Erythritol and baking powder.
3. Mix in the melted coconut oil, almond milk, eggs and vanilla extract. Fold in blueberries.
4. Distribute better evenly and bake for about 20 minutes, until the top is golden brown and an inserted toothpick comes out clean.

Nutrition Facts - 1 muffin

Calories: 217 / Fat: 19g / Protein: 7g / Net Carbs: 3g / Fiber: 3g

b73ff545 edit img facebook post image file 40194603 1455558266 FB-muffins

Light Vietnamese Pho Soup

Posted on May 23


3 to 4 beef soup bones
1 large onion, halved and charred
3 to 4 slices of fresh ginger
1/2 Tbsp. Himalayan salt
2 Tbsp. fish sauce
1 pod star anise
1 cinnamon stick
1 tsp. coriander seeds
3 whole cloves

Assembly ingredients for 1 serving:
Shirataki noodles, drained and rinsed
1/4 lb. raw, grass fed flank steak, thinly sliced
1 cup bean sprouts
2 Tbsp. scallions, sliced
3 Thai basil leaves (optional)
3 to 4 slices of jalapeno (optional)

Procedure for Cooking:

-Place beef bones in large pot and cover with 4 quarts of cold filtered water. Cook on high heat and bring it to a boil. Boil for 3 to 4 minutes. During this time, foam (or scum) will be released and rise to the top.
-Drain the bones, discard the water and rinse the bones with warm water. Scrub your stockpot to remove any residue that was left behind.
-Add the bones back to the stockpot and cover with 4 quarts of cold filtered water. Bring to a boil and then lower to a gentle simmer.
-Place halved onions and sliced ginger on baking sheet and broil on high for 10 to 15 minutes, turning occasionally so they can brown or char on all sides.
-Add star anise, cinnamon stick, coriander seeds and whole cloves to a dry frying pan. Place onto low heat and cook until fragrant. Stir occasionally to prevent burning. Place toasted spices into an herb sachet or cheesecloth then tie with twine to seal.
-Add salt, fish sauces, sachet of spices, charred onion and ginger to the stockpot.
-Continue to simmer broth uncovered for 6 hours. If at any time foam or scum rises to the surface, skim it out with a spoon.
-Carefully remove bones, sachet of spices, onion and ginger from the broth. Then strain the broth through a fine mesh strainer.
-The broth will have a layer of fat. You can either skim the surface of the broth using a spoon or you can refrigerate the broth overnight and as the broth cools, the fat will solidify on the surface, making it easy to remove.

Procedure for Assembly:

1. Place broth over medium heat and bring to a gentle simmer.
2. Arrange shirataki noodles and raw meat into the bowls, then top with hot broth.
3. Let the noodles and beef sit in the hot broth for 1 to 2 minutes, until the raw meat is no longer pink and the noodles are cooked.
4. Add bean sprouts, Thai basil, jalapeno slices and scallions, and enjoy!



Red Cabbage

Posted on May 21

I have been adding red cabbage to my morning juicing routine and it surprisingly adds a nice flavor and sweetness.

IMG 0323

Friday Funny....

Posted on May 18

Creamy Mint Chocolate Pudding Recipe

Posted on May 14
4 ripe avocados
3/4 cup raw organic cacao powder
1 tsp. vanilla extract
3/4 cup almond or coconut milk
3 Tbsp. monk fruit
3 drops peppermint oil
Combine all ingredients in blender and mix until smooth.
Can serve immediately or refrigerate for a few hours.
Creamy Mint Chocolate Pudding


Posted on May 14

Simply Delicious Semi-Sweet Chocolate Morsels by NESTLÉ® TOLL HOUSE® are made with only 3 high-quality ingredients and free from the 8 major food allergens. Now there’s a nut-free, gluten-free, and dairy-free option, that is just as tasty as the original, for the whole family to enjoy! Available in stores by June 15th.


Simply Delicious Semi-Sweet Chocolate  Morsels by NESTLÉ® TOLL HOUSE®

Why You Should Eat Avocados

Posted on May 11

1. Potassium
About 2.5 avocados provide the daily recommended amount of about 4,700 milligrams (mg) of potassium a day. Potassium is a mineral and an electrolyte that conducts electricity in your body that plays an important role in heart function, skeletal health, digestion and muscular function, and is essential for the proper function of all cells, tissues and organs.

Importantly, consuming enough potassium-rich foods helps offset the hypertensive effects of sodium. Imbalance in your sodium-potassium ratio not only can lead to hypertension (high blood pressure) but may also contribute to heart disease and stroke.

2. Magnesium
An average avocado contains about 40 mg of magnesium, which is about 10 percent of the recommended daily value. Magnesium is a mineral used by every organ in your body, especially your heart, muscles and kidneys. If you suffer from unexplained fatigue or weakness, abnormal heart rhythms, or even muscle spasms and eye twitches, low levels of magnesium could be to blame.

3. Vitamins C and E
Vitamins C and E are important antioxidants on their own, but put them together, the way they are in avocado, and the real magic happens. Avocados are one of the few foods that contain significant levels of both vitamins C and E.

Vitamin C plays an important role in recycling vitamin E to maintain circulatory antioxidant protection ... A combination of vitamin C and E can help slow plaque buildup, which could help prevent a heart attack or stroke.

4. Fiber
Avocados are surprisingly high in fiber, with about 4.6 grams in half an avocado. Fiber plays an important role in your digestive, heart and skin health, and may improve blood sugar control, weight management and more. In fact, their fiber content appears to be one of the reasons why avocados are so good for weight management and blood sugar support.

Eating just one-half of a fresh avocado with lunch may satiate you if you're overweight, which will help prevent unnecessary snacking later. Also, avocados appear helpful for regulating blood sugar levels.

5. Low risk of chemical contamination
Avocados are rated as one of the safest commercial crops in terms of pesticide application, and this is largely because their thick skins protect the inner fruit from pesticides. Hence, there’s no real need to spend extra money on organic avocados.

Avocado Ripeness....

Posted on May 10

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

Posted on May 08

Request Appointment

Fill out form below or call 480-540-7865