Everything Bagel Topping....

Posted on August 08

EVERYTHING BAGEL TOPPING is my new favorite seasoning! I have used it so far on white fish and chicken and next I am going to try it in a stir fry......

Simple Truth® Organic Everything Bagel Seasoning Blend


Posted on August 06

Keto Breakfast Chocolate "Oats"

Posted on August 04


1/3 cup (38 g) walnut pieces, chopped
1/4 cup (38 g) chia seeds
1/4 cup (24 g) MCT oil powder or 1/4 cup (60 ml) MCT oil

2 tablespoons cacao nibs
2 tablespoons cacao powder
2 tablespoons erythritol or 4 drops of liquid stevia
1/2 teaspoon ground cinnamon
1/4 teaspoon finely ground sea salt
2 cups (475 ml) milk (nondairy or regular)
1 teaspoon vanilla extract


Place the chopped walnuts, chia seeds, MCT oil powder if using, cacao nibs, cacao powder, sweetener of your choice, ground cinnamon and sea salt in a larger airtight container at least 4 cups (950 ml) in size.
Rotate the ingredients until everything is fully coated.
Add the milk and vanilla extract, stirring until everything is incorporated.
Cover and place in the fridge overnight, for at least 12 hours. When ready to serve, stir well then divide evenly between four bowls and enjoy.

Will keep in the fridge for up to 5 days.
Make it nut-free: omit the walnut pieces and use coconut or dairy milk.
If the chia seeds don’t gel up after 12 hours, it could be because of the brand used. This doesn’t happen often, but if it does to you, just add 2 tablespoons more of the chia. Or, let the mixture sit out on the counter for 4 hours or so.

Serves 4



Pumpkin Zucchini Bread (grain free and low in sugar)

Posted on July 31


2 cups almond flour (does not have to be blanched)

1 cup shredded zucchini, with excess moisture squeezed off using paper towel

3/4 cup pumpkin puree

1/4 cup maple syrup

1 egg, lightly whisked

2 tsp. baking powder

1 tsp. baking soda

2 tsp. pumpkin pie spice

½ tsp. cinnamon

¼ tsp. nutmeg

¼ tsp. sea salt

1 cup semi-sweet chocolate chips (optional) **


1. Preheat oven to 350 degrees F. Coat a 9X5 loaf pan with coconut oil.

2. In a large bowl, whisk together flour, baking powder, baking soda, pumpkin pie spice, cinnamon, nutmeg and salt. Set aside.

3. In a separate bowl, whisk together egg, maple syrup, pumpkin puree & zucchini until combined.

4. Pour the wet ingredients in with the dry ingredients, mixing until there are no clumps.

5. Pour pumpkin zucchini pumpkin mixture into a prepared loaf pan and bake for 45 to 50 minutes, or until a toothpick inserted in the center comes out clean.


Healthy Eating.....

Posted on July 29

Healthy eating is not about one food, one meal, one day or even one single week ... it is about patterns over a longer period of time.
One "cheat" meal does not disrupt a healthy eating pattern and one "good" meal can not undo chronic poor food choices.

Healthy Sesame Chicken

Posted on July 26

Chicken Ingredients

1 pound boneless, skinless pasture-raised chicken breasts (cut into 1/2-inch strips)
2 tablespoons almond flour
1 pinch each of salt and freshly ground pepper
1 tablespoon coconut oil
Small bunch of spring onions (scallions), chopped

Sauce Ingredients

3 tablespoons organic soy sauce
2 tablespoons raw honey
1 teaspoon sriracha sauce (add more for a spicier flavor)
1 teaspoon fresh ginger, grated
1 clove garlic, minced
2 tablespoons sesame seeds, soaked overnight
1 tablespoon coconut oil (optional)


In a large bowl, combine the chicken, cornstarch and the pinch of salt and pepper.
Heat a large pan to high heat for at least two minutes. Add the coconut oil and chicken to the pan. Stir-fry the chicken for five to six minutes or until it is golden brown.
In a medium bowl, combine the soy sauce, honey, sriracha, ginger, garlic, sesame seeds and coconut oil. Add the mixture of the chicken and allow the sauce to simmer for three to four minutes or until thick and sticky.
Remove the chicken from the pan, then sprinkle with chopped spring onions.

Good Food....

Posted on July 24

Chia Seed Pudding with Blueberries

Posted on July 23

1 cup of any unsweetened non dairy milk
3-4 TBSP chia seeds
1/2 dropper of liquid stevia
1/4 cup blueberries

First, place the milk in a canning jar, then add the chia seeds and stevia. Shake well and let sit for a few minutes. Shake again until the seeds are evenly distributed in the milk. Place in the fridge over night. Add the blueberries and enjoy!


Cucumbers: Cool, Crisp and Refreshing

Posted on July 18

Peak cucumber season is mid-summer to early fall, but dark green slicing and hothouse cucumbers are available year-round.

In the Kitchen: Cucumbers are known for their refreshing crunch and cool, mild flavor that makes them versatile and great for pairing with many flavors and textures. For example, cucumbers balance spicy flavors and also provide textural contrast when paired with creamy foods such as avocado or hummus. While they’re most commonly eaten raw or pickled, cucumbers can be cooked. Sauté them as a side dish or toss into a stir-fry.

Cucumbers make a delicious side or snack. Eat them sliced on their own or with a healthful dip, or add them to salads and sandwiches for crunchy texture. Incorporate diced cucumber into salsa and grated cucumber in noodle dishes. Spiralize a cucumber for a pasta replacement. Fresh cucumber also makes a great addition to green juices and refreshing smoothies. Pickled cucumbers add a satisfying sour element to dishes, sauces and even drinks.

In the Clinic: Cucumbers offer a variety of nutrients. One cup of cucumber slices has about 15 calories and is a good source of vitamin K. Made up of about 95 percent water, cucumbers support hydration and provide satiety.

The fermentation process when pickling cucumbers creates beneficial probiotic bacteria. However, pickled cucumbers tend to be high in sodium, so eat them in moderation.

In Quantity: Whole, uncut cucumbers can be stored up to 10 days in the refrigerator. Cucumbers are sensitive to cold temperatures, which can cause pitting and decay or make them watery, so store cucumbers near the front of the refrigerator. Cucumbers that have been sliced should be wrapped and can be stored in the refrigerator for up to five days. Signs of spoilage include soft spots, sliminess and mold.


Rotisserie Chicken Summer Rolls

Posted on July 17

What you’ll need to make Rotisserie Chicken Summer Rolls:

Rotisserie Chicken
Rice Paper
Green Onions
Fresh Basil
Butter leaf lettuce

Add variety to your summer rolls by adding in avocado, microgreens, mint, Thai basil, ginger, shrimp, pork, etc.

How to make Summer Rolls:

Dip a sheet of rice paper (6-inch rounds) into a your bowl of lukewarm or cool water for 10-15 seconds then lay flat on a damp towel on top of a cutting board or firm surface.
Working on bottom third of rice paper, spread the butter lettuce on first followed by the pieced chicken and carrots. Fold up the bottom edge to cover so the edge of the rice paper hits the middle piece of the rice paper. Then, layer on the basil, green onion, cucumber, and more of the chicken mixture. Fold in the sides and gently, but tightly fold up until the roll is closed and snug.
Place the finished roll on a plate that is lined with a damp paper towel.
Continue with remaining ingredients, being sure not to place the finished summer rolls next to each other because they will stick.
To serve, cut each roll in half crosswise and serve with a peanut sauce or dressing of your choice.


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