Here are 10 strategies for eating soup for weight loss:

Posted on December 11 by
in Blog

Avoid creamy soups.
Opt for clear and broth-based soups.
Load up your soups with non-starchy vegetables.
Go easy on starchy vegetables.
Try vegetable soup, which is full of nutrients and fiber.
Consider soup for a snack or an appetizer.
Try one of an array of bean soups.
Dig into tasty, healthy chili.
Enjoy the benefits of topping soup with avocado.
Prepare chicken (zucchini) noodle soup.

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Low Carb Apple Muffins (Keto/Paleo)

Posted on December 10 by
in Blog

Recipe Revision

I previously posted a low carb blueberry muffin recipe. This time I substituted apple for the berries and dumped in a lot of apple pie spice and extra cinnamon and they came out more moist and flavorful! I will be making these for a holiday brunch but I also like to keep some around in place of desserts or an afternoon treat.


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
2-3 TBSP apple pie spice + extra cinnamon to taste
1 medium apple (chopped into small pieces)


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

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

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

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".

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Goat Cheese-Stuffed Dates

Posted on December 06 by
in Blog

Do you need to bring an appetizer to a holiday party? Impress with this sweet and savory appetizer.


5 ounces goat cheese, room temperature
2 tablespoons fresh rosemary, stem removed, chopped
3 tablespoons pomegranate arils
ΒΌ teaspoon black pepper
9 medjool dates
2 tablespoons unsalted shelled pistachios, chopped


In a small mixing bowl, combine goat cheese, rosemary, pomegranate arils and black pepper.
Use a fork to mix well, then set aside.
Cut each date in half lengthwise and remove the pit.
Place a heaping teaspoon of goat cheese mixture in each date half.
Place stuffed date halves on a serving platter and sprinkle with chopped pistachios.

Cooking note: If not serving immediately, store in refrigerator but allow to soften at room temperature 5 to 10 minutes before serving.

SERVING SIZE: 3 stuffed date halves

NUTRITION PER SERVING: 159 calories, 6g total fat, 23g carbohydrate, 3g fiber, 5g protein

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Wishing you and your family a healthy and happy holiday.....

Posted on November 28 by
in Blog

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