Friday Funny....

Posted on September 27

Low Carb Blueberry Muffins (Keto/Paleo)

Posted on September 25

I have been experimenting with different recipes and have come up with one that I hope you enjoy as much as I do!

(BTW.... I have never been a baker, but I feel zero guilt when I eat one of these!)

Ingredients:

2 cups blanched almond flour
1/2 cup coconut flour
1/2 cup of granulated monk fruit (granulated xylitol or stevia)
1 1/2 tsp gluten free baking powder
1/4 tsp sea salt
1/3 cup butter (measure sold, then melt)
1/3 cup unsweetened almond milk
3 large eggs
1 tsp vanilla extract
1 pint blueberries

Instructions:

1. Preheat oven to 350 degrees. Line muffin pan with 12 muffin liners.

2. In a large bowl, stir together the flours, sweetener, baking powder and sea salt.

3. Mix in melted butter, almond milk, eggs and vanilla. Then fold in blueberries.

4. Evenly fill the 12 muffin cups and bake for 25 minutes.

I chose to use a bit of the coconut flour as it adds more sweetness to the muffin, but I did not like it when I used 100% coconut flour. You can also use coconut oil instead of butter, but it is a bit more "greasy".

1 muffin: 210 calories, 3 grams of net carbs, 7 grams of protein and 19 grams of fat.

muffin

Common Sources of GMOs...

Posted on September 18

Orange & Ginger Glazed Salmon

Posted on September 11

Ingredients:
1 lb salmon
1/2 teaspoon salt

For the Glaze:
1/2 cup orange juice
1 teaspoon garlic minced
1 tablespoon honey
2 teaspoons fresh ginger minced

Instructions

1. Preheat oven to 400F.
2. Line sheet pan with tin foil.
3. Place salmon on sheet pan skin side down, sprinkle with salt and set aside.
4. In a small pan add ingredients for glaze and cook over medium-high heat until it has reduced by half.
5. Once the oven is heated and sauce is done pour 1/2 of the glaze over the salmon.
6. Place in oven and let cook for 12-15 minutes. When almost done pour/brush a little more of the sauce over the salmon. Save the remaining for service.
7. Let cook another 3-5 minutes until fork tender.
8.Serve and spoon additional sauce as needed.

Salmon-700x1050

Blueberry Mint Smoothie Recipe

Posted on September 09

Ingredients

2 cups frozen organic blueberries
1 cup water
1 cup fresh mint leaves
1 avocado, peeled and pitted
1/2 cup orange juice (can sub a small orange)
2 teaspoons lemon juice

Procedure

Blend blueberries, water, mint leaves, avocado, orange juice and lemon juice in a blender until smooth.

(Serves 2)

blueberry-smoothie-5

Friday Funny....

Posted on September 06

I often get asked about portion control.....

Posted on August 28
 
We love to rush our meals and inhale snacks on the go, but this can prevent us from engaging our senses and registering when we have had enough to eat.
 
It takes approximately 20 minutes to have the feeling of fullness, so if you eat quick, you will typically over eat.
 
By slowing down, you may just cut portions in half naturally!
 
When we stop eating when we are actually full, this is called intuitive eating and should be our guide for portion control.
 
If you are eating due to stress, boredom, emotions, holidays or celebrations, you may need to portion your food first because you are eating while distracted and not paying attention to feelings of fullness.

Vegetables....

Posted on August 27

As much as cavemen, vegans and everyone in between argue about the best diet for long term health, the one common denominator is a diet rich in vegetables. The bulk of your daily carbohydrate intake should come from non-starchy vegetables, 1-2 servings of fruits and limited grains to keep up nutrition and keep down your inflammation and waist line.

Friday Funny....

Posted on August 23

Blueberry Peach and Avocado Salad

Posted on August 22

Ingredients

1 tablespoon olive oil
1 tablespoon lime juice
½ teaspoon grated lime peel
1 teaspoon sugar
¼ teaspoon salt
2 cups fresh blueberries
2 large ripe peaches, pitted and cubed
1 avocado, pitted and cubed
1 tablespoon finely chopped fresh basil

Instructions

In a large bowl whisk olive oil, lime juice, lime peel, sugar and salt until well blended.
Add blueberries, peaches, avocado and basil. Toss gently to combine.

blueberry-peach-and-avocado

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