Friday Funny....

Posted on June 08 by
in Blog

Blueberry Muffins

Posted on June 06 by
in Blog

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 by
in Blog


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 by
in Blog

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

IMG 0323

Request Appointment

Fill out form below or call 480-540-7865