Non-Dairy Ice Cream....

Posted on February 26

I have been debating whether to post about this non-dairy ice cream because it is by far the best tasting non-dairy ice cream and is only 100 calories per 1/2 cup. Other decent non-dairy brands are usually around 250 calories per 1/2 cup.

It unfortunately has "natural flavoring", so use it as a treat once in awhile. If you over eat it, the erythritol might cause some GI distress.

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Heart Health Benefits of Nuts

Posted on February 25

A growing amount of recent research indicates that consumption of nuts can reduce the risk of cardiovascular disease: as nuts contain unsaturated fatty acids, fiber, protein, vitamin E, folate, and several minerals, such as potassium, zinc, and magnesium—and boast additional bioactive chemicals, including phenolics and phytosterols. New findings published in Circulation Research, a journal part of the American Heart Association, suggests that eating more nuts can specifically help heart health among people with type 2 diabetes.

The researchers found that any nut consumption delivered benefits; tree nuts demonstrated the strongest association, but even a small amount of nuts produced an effect. The findings indicated that eating five weekly servings of nuts had a 17 percent lower risk of total cardiovascular disease incidence, compared to people with type 2 diabetes who did not consume many nuts. Moreover, there was a 20 percent lower risk of coronary heart disease, a 34 percent lower risk of cardiovascular disease death, and a 31 percent reduced risk of all-caused mortality.

While the exact biological mechanisms of nuts regarding heart health remain unclear, studies reveal that nuts can improve blood pressure and blood sugar control, metabolism of fats, inflammation and blood vessel wall function.

To keep weight under control, be sure to understand what a serving is per day. You can weigh out an ounce or use a 1/4 cup as a guide to not over eat total calories.

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Friday Funny....

Posted on February 22

Halibut Baked in Parchment Paper

Posted on February 21


  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon lemon zest
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon chopped fresh dill
  • 2 4-ounce halibut fillets (about 1 inch thick) - or other fish you like, such as salmon or char or cod
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon black pepper
  • 1/4 cup scallions sliced thin
  • 1/4 cup red bell pepper small dice
  • 1/4 cup zucchini/yellow squash small dice
  • 1/4 cup snow peas sliced thin


  1. Preheat oven to 450°.
  2. Combine first 4 ingredients in a small bowl; stir until blended.
  3. Cut 2 (15 x 24-inch) pieces of parchment paper. Fold in half crosswise. Draw a large heart half on each piece, with the fold of the paper along the center of the heart. Cut out the heart, and open. Sprinkle both sides of fillets with salt and pepper. Place one fillet near fold of each parchment heart. Top each fillet with half the vegetables and half the oil mixture. Start at the top of the heart and fold edges of parchment, sealing edges with narrow folds. Twist the end tip to secure tightly.
  4. Place packets on a baking sheet. Bake at 450° for ~15 minutes. Place on plates; cut open. Serve immediately.

Red's Frozen Entrees

Posted on February 19
I found these low carb, all natural frozen entrees at Sprout's. They offer a few entrees with riced cauliflower.
Chicken and Riced Cauliflower
Total Calories = 230
Net Carbs = 15 grams
Protein = 14 grams
Total Fat = 11 grams
Riced Cauliflower - White Meat- Chicken Teriyaki
Total Calories = 210
Net Carbs = 11 grams
Protein = 15 grams
Total Fat = 9 grams
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Friday Funny....

Posted on February 15

Gluten Free Peanut Butter Blueberry Cookies

Posted on February 14


1 cup natural creamy peanut butter
2 Tbsp. coconut butter melted or coconut oil
5 Tbsp. maple syrup
1 1/4 cup rolled oats, gluten free
1/2 tsp. baking soda
1 tsp. vanilla extract
1 egg, large
1/4 tsp. sea salt
Pinch cinnamon
1 cup blueberries, fresh


Preheat oven to 350 degrees F and line a baking sheet with parchment paper.

In a medium bowl, stir in the peanut butter, coconut butter/oil, maple syrup, egg and vanilla. Stir in the oats, baking soda, salt, and cinnamon and then carefully fold in blueberries. Be gentle - you do not want to squish them, keep them whole.

Roll dough into a ball and place on parchment paper and flatten slightly with the palm of your hand. Continue until dough is gone.

Bake for 10 minutes. Let cool for another 10 minutes and store in airtight container in fridge.


What are the nutritional benefits of mushrooms?

Posted on February 11

Mushrooms are a low-carb, practically no-fat food with some protein. One serving is about a cup raw (a fist-sized amount) or 1/2 cup cooked.

Though they’re small and light in calories—one serving only has about 15—they’re mighty in other ways. Mushrooms have about 15 vitamins and minerals, including vitamin B6, folate magnesium, zinc and potassium.

They’re also rich in antioxidants, such as ergothioneine and selenium, which are both anti-inflammatory compounds. Mushrooms are a great food to consume when you have minor inflammation, such as any injury, or if you have any autoimmune disorders.

They’re one of the few foods that have vitamin D, which is important for building strong bones, reducing inflammation and improving immune function.

The phytochemicals—or naturally occurring plant chemicals—in mushrooms seem to be especially potent, displaying some anti-cancer and anti-aging properties.

Are some mushrooms healthier than others?

Mushrooms come in thousands of varieties, many of which have different nutritional profiles. White mushrooms, which account for about 90% of the mushrooms consumed in the U.S., while cremini and portobello mushrooms have the most of the antioxidant ergothioneine.

Because mushrooms have a savory, umami flavor similar to meat, blending them and mixing them with meat, or eating mushrooms as a meat replacement, are popular ways to reduce meat intake. They provide a similar taste and texture profile to meat, relative to most other plant foods—in particular cremini and portobello mushrooms.

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Posted on February 06

Cherries supply a good source of fiber and are rich in health-promoting antioxidants, but you can also use cherries in targeted ways, namely to reduce inflammation and post-exercise recovery.

Here are the biggest benefits of cherries:

1. They can help promote healthy weight management

One cup of fresh cherries has 100 calories and three grams of fiber. Eating more fiber via fruit is a good thing: ramping up fiber intake is associated with weight loss.

2. They won’t mess with your blood sugar

Cherries are lower on the glycemic index, meaning they spike your blood sugar less than many other fruits.

3. They may help boost your post-workout recovery

Cherries contain anti-inflammatory antioxidant compounds that research shows can help support muscle recovery after a hard workout.

4. They can help you sleep better

Fun fact about cherries—they’re a natural source of melatonin, a hormone that your body releases at night that helps you wind down and drift off.

5. Cherries can fight inflammation

Inflammation is widely considered one of the top threats to your health, increasing the likelihood of developing chronic disease. The fruit packs antioxidants like vitamins C and E as well as carotenoids and polyphenols, all of which help quash damaging free radicals and help neutralize inflammation in your body.


Immune Boosting Foods...

Posted on February 05

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