Pumpkin Muffins

Option: Make mini muffins like shown above using a mini muffin pan and baking for 20-30 minutes. 

I was asked to do a presentation at a large company in Stillwater, MN. The woman I am working with asked me to bring a few samples of foods from my cookbook. I thought "tis the season" with Pumpkin Muffins. There was just one problem...I needed 200 samples and every time I would frost one, it would disappear! They are very tasty!

1 ½ cups blanched almond flour
¼ tsp Celtic sea salt
½ tsp baking soda
1 tsp ground cinnamon
½ tsp ground nutmeg
¼ tsp ground ginger
1/8 tsp ground cloves
2 TBS Butter or Coconut Oil
½ cup Swerve (OR 1/3 cup Erythritol and ½ tsp stevia glycerite)
3 large eggs
1 cup fresh OR canned pumpkin

In a mixing bowl combine almond flour, baking soda, salt, and spices. Mix butter, sweetener, eggs and pumpkin until smooth. Stir wet ingredients into dry. Grease or place paper liners in muffin tins. Spoon batter into the pan. Bake at 325° for 30-40 minutes. Cool and top with cream cheese frosting! Makes 6 servings.

FROSTING:
4 oz cream cheese or coconut cream
2 TBS unsweetened almond milk
3 TBS Confectioners Swerve OR a touch of stevia glycerite (to taste)

Mix together and place a dollop on top of muffins.

NUTRITIONAL COMPARISON (per serving):
Traditional Pumpkin Muffin = 403 calories, 73 carbs, 2 fiber (71g effective carbs)
“Healthified” Muffins (4 mini muffins) = 318 calories, 10g carbs, 4.2g fiber (5.8g effective carbs)

Shepherd's pie

MASH TOPPING:
3 cups cubed daikon OR 1 medium head cauliflower
2 cups broth
1 TBS cream cheese, softened
1/4 cup grated Parmesan
1/2 tsp minced garlic
1/8 tsp straight chicken base or bullion (watch for MSG)
1/8 tsp freshly ground pepper
1/2 tsp chopped fresh or dry chives, for garnish
1 egg yolk

Set a stockpot of broth to boil over high heat. Clean and cut daikon or cauliflower into small pieces. Cook in beef or chicken broth for about 6 minutes, or until well done. Drain well; do not let cool and pat cooked veggie very dry between several layers of paper towels. In a food processor, puree the hot veggie with the cream cheese, Parmesan, garlic, chicken base, yolk and pepper until smooth. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Using Potatoes = 156 calories, 4.5g fat, 8g protein, 21 carbs, 2.3g fiber
Using Cauliflower = 88 calories, 4.5g fat, 7.5g protein, 5 carbs, 2g fiber
Using Daikon = 92 calories, 4.5 g fat, 8g protein, 5.6 carbs, 2.3g fiber

MEAT FILLING:
1 TBS coconut oil or ghee
1 3/4 pounds ground beef or ground lamb
1 carrot, peeled and chopped
1 onion, chopped
2 TBS butter
1 cup beef stock or broth
1 tsp wheat free Tamari (soy sauce)
1 tsp fish sauce (optional: "umami" flavor)
1/2 cup chopped asparagus
1 tsp paprika
2 TBS chopped fresh parsley leaves

While daikons boil, preheat a large skillet over medium high heat. Add oil to hot pan with beef or lamb. Season meat with salt and pepper. Brown and crumble meat for 3 or 4 minutes. If you are using lamb and the pan is fatty, spoon away some of the drippings. Add chopped carrot and onion to the meat. Cook veggies with meat 5 minutes, stirring frequently. In a second small skillet over medium heat cook butter and thickener together 2 minutes. Whisk in broth, Tamari and fish sauce. Thicken gravy 1 minute. Add gravy to meat and vegetables. Stir in peas (if desired).

Preheat broiler to high. Fill a small rectangular casserole with meat and vegetable mixture. Spoon daikon over meat evenly. Top daikon with paprika and broil 6 to 8 inches from the heat until potatoes are evenly browned. Top casserole dish with chopped parsley and serve.

NUTRITIONAL COMPARISON (per serving)
Traditional Shepard's Pie = 569 calories, 21g fat, 63g protein, 23 carbs, 3.3g fiber
"Healthified" Pie = 494 calories, 21g fat, 63g protein, 8.7 carbs, 3.2g fiber

Clam Chowder in a "Bread" Bowl

So after I ate the soup, I was reminded of the clam chowder in a bread bowl that I had in San Fransisco years ago. So the photo is showing the bread bowl and the soup separate, but you all should put the two together for maximum enjoyment.

I know the recipe sounds weird, instead of heavy cream, I used cream cheese. This added an amazing flavor without extra calories, 1 TBS of cream is 50 calories, 1 TBS of cream cheese is also 50 calories. Since you only need a small amount of cream cheese for the thickness and the flavor, you save a lot of calories this way.

3 (6.5 ounce) cans minced clams
4 slices bacon, chopped into pieces
1/2 cup minced onion
1 cup diced celery
2 cups cubed Daikon
2 cups chicken broth
1/2 tsp fish sauce (optional Umami flavor:)
1 8 oz package cream cheese
2 TBS red wine vinegar
1 1/2 tsp Celtic sea salt
ground black pepper to taste

In a large skillet, fry the bacon, onion, celery, and Daikon pieces in a pan until bacon is crisp. Drain juice from clams over the onions, celery, and Daikon. Add chicken broth to cover, and cook over medium heat until veggies are tender. Meanwhile, in a large, heavy saucepan, add in the cream cheese, stir constantly until thick and smooth. Stir in vegetables and clam juice. Heat through, but do not boil. Stir in clams just before serving. If they cook too much they get tough. When clams are heated through, stir in vinegar, and season with salt and pepper.

Bread Bowl:
3 eggs, separated
1/2 tsp cream of tartar
3 oz sour cream or cream cheese
1/2 cup unflavored whey or egg white protein

Preheat oven to 375 degrees. Separate the eggs and add sour cream to the yolks. Use a mixer to combine the ingredients together. In a separate bowl, whip egg whites and cream of tartar until stiff. Then add the protein powder. Using a spatula, gradually fold the egg yolk mixture into the white mixture, being careful not to break down the whites. Form tinfoil into a "bowl" shapes (or use an oven-safe bowl-shaped pan). Grease tinfoil and spoon the mixture into the bowl, making 6 bowls. Bake at 375 degrees for 18 minutes. Keep oven shut, and leave the buns in there for another 5 minutes or until cool. *Adapted from Oopsie Rolls on Lighter Side of Low Carb blog
Nutritional info (per bowl): 80 calories, 0.9g carbs, 0 fiber, 6.3g protein

Nutritional Comparison: Serves 8
USING POTATOES = 501 calories, 28.4g carbs, 2.2 fiber, 23.9g protein
USING DAIKON = 410 calories, 8.4 carbs, 2.4 fiber, 23.9g protein

Baked Cheese "Grits"

1 tsp Celtic sea salt
3 cups Cauliflower "rice"
1/4 cup butter
1/2 tsp black pepper
1 TBS chopped garlic
1 cup Cheddar, coarsely grated
2 large eggs

Preheat oven to 350 F. Place cauliflower flowerettes in a food processor and pulse until small pieces of rice.

In a saucepan, add butter, salt, pepper, garlic, and cheese, stirring until butter and cheese are melted. Lightly beat eggs in a small bowl, then stir into "grits" until combined.

Pour into an ungreased 8-inch square baking dish (2 inches deep) and bake until set and lightly browned, about 1 hour. Serve immediately. Makes 4 servings.

NUTRITIONAL COMPARISON (per cup)
Corn Grits = 143 calories, 31.1 carbs, 0.1 fiber
Cauliflower = 28 calories, 3 carbs, 1 fiber
"Healthified" Grits = 284 Calories, 7g protein, 3.1 carbs, 0.9g fiber

Chocolate "Pudding" and What Makes Us Fat

Have you seen the ingredients in pudding? Yikes! Some have as much sugar as a candy bar. Jell-O pudding contains really high levels of glucose syrup and is also full of refined carbohydrates and artificial additives which can aggravate children's behavioral issues. No only that, if you buy the "No Sugar Added" Pudding, that is no better!

NO SUGAR ADDED Snack Pack Chocolate Pudding Cups Ingredients: Non-Fat Milk, Water, Modified Corn Starch, Cocoa (Processed with Alkali)Partially Hydrogenated Soybean Oil, Less Than 2% of Salt, Carrageenan, Color Added, Artificial Flavors, Sodium Stearoyl Lactylate, Sucralose.

Partially hydrogenated oils don't just damage your cells, causing allergies, arthritis and auto immune diseases, but in they also make you fat!

Essential fatty acids are called 'essential' because your body NEEDS them and you can only get them through food. Your brain and body are very smart, even though your stomach may feel full, your brain never tells you to stop eating, because it still needs the essential fatty acids to sustain life. You will never be full until you do.

Partially hydrogenated oils make you gain weight because they interfere with the body's ability to ingest and utilize the healthy fats that you want to fill your cells with.

Imagine this, your cells are like neat parking lots. When you eat omega 3 fats, they are like little Smart Cars that park nice and neat into the parking spots that feed our body by decreasing inflammation (everything from joint pain to asthma to heart disease). BUT when we eat trans fats they are like huge SUVs that don't fit into these parking spots, but they force their way in anyway...damaging the cars around them so they can't run anymore (or help our body) AND they cause our fat cells to grow! If you eat even more trans-fats, those SUVs get mad because they can't find a parking spot, so they just drive around furiously in your body and bounce into all the cells causing free-radicals. To read more on how to decrease free-radicals, go to Supplement chapter in Secrets to a Healthy Metabolism.

Over time, more and more SUV are filling the parking spots which leaves no room for the Smart Cars. So new parking lots (fat cells) have to be built to make room for them. So now our body gets bigger, we have more inflammation and more health problems like asthma, arthritis, heart disease...not a good outcome!



3 avocados (or 3 cups cottage cheese)
6 TBS cocoa powder
½ cup chocolate unsweetened almond milk or coconut milk
¼ cup of Just Like Sugar or Swerve
Optional: chopped pieces of ChocoPerfection Bar

Whip the almond or coconut milk and the sweetener in a mixing bowl. Peel and pit the avocados. Blend the avocados (or cottage cheese) and cocoa powder in a blender until smooth. Fold the chocolate avocado mix into the coconut and enjoy! Top with pieces of chocolate if desired. Makes 6 servings.

NUTRITIONAL COMPARISON (per serving)
Hunt's Pudding = 150 calories, 5g BAD FATS, 2g protein, 23g carbs, 0 fiber
"Healthified" Avocado Pudding = 173 calories, 15 g GOOD fat, 3g protein, 11 carbs, 8.3g fiber
"Healthified" Cottage Cheese Pudding = 114 calories, 3g fat, 17g protein, 7 carbs, 2g fiber

Creme Brulee and Iron Facts

Do you crave chewing on ice, have a bit of anxiety, yet low in energy? You could be low in iron. Gluten has many bad side effects, one of which is how well you absorb iron. Iron helps to carry oxygen to the mitochondria of your cells, which is where fat burning occurs.

If you get a hemoglobin test done and it comes back "normal" you could still be having absorption issues, which is why I require a ferritin test for my clients instead. This test shows me if the iron in your body is getting INTO the cells. If for some reason your hemoglobin is "normal" and your ferritin is "low" I would recommend a 100% elimination diet of gluten. If you are working out a lot, eating low carb and still aren't losing weight, I would get your ferritin checked. Losing weight is all about fat "oxidation"... when you inhale you carry oxygen through the hemoglobin to the mitochondria of your cells, where fat is burned. BUT if you don't have any iron in your cells, you aren't getting the oxygen to the mitochondria. Even though iron numbers may come back fine, this means that you are consuming enough iron in foods, but it isn't getting into the cells... which means there is a food sensitivity inhibiting you from absorbing it.

A few things that deplete you of iron:
1. Heavy menstrual cycles
2. Loss of blood (injury/surgery/pregnancy)
3. Food allergy (damaged intestines/leaky gut)
4. Heavy exercise (running)

Now, there are 2 different types of iron:
1. Heme iron: form of iron that comes bound to heme proteins and is easily in your digestive tract.  (found in Red Meat)
2. Nonheme iron: form of iron not bound to heme proteins, less easily absorbed. (found in spinach and other plant sources)

If you are a vegetarian, I suggest that you pair spinach with foods high in vitamin C to enhance the absorption. Ascorbic acid (vitamin C) forms a complex with iron and chemically modifies iron into a form that your body can more readily absorb. Most people underestimate the power of herbs and spices; things like parsley, dill, rosemary, as well as most spices, have a ton of vitamin C; more than most fruits.

Also adding lemon and lime help with iron absorption. The acid helps to change the iron from nonabsorbable ferric iron to the more absorbable ferrous iron. Eat foods high in iron with coconut, balsamic or apple cider vinegar, or acidic lime or lemon juice. For example, top a spinach salad with a lemon and herb dressing, or use the juice from a lime as the garnish.

NOTE: Do not take iron supplements unless directed by a doctor. Too much iron isn't a good thing!

Find fun facts like this along with recipe ideas for health in my book: The Art of Healthy Eating: Sweets

Craig's favorite dessert is Creme Brulee. It sounds like a difficult dessert, yet it is so easy.

"HEALTHIFIED" CREME BRULEE
6 egg yolks
6 TBS Swerve (or erythritol and a drop of stevia glycerite)
1/2 tsp vanilla extract (I used 1 vanilla bean)
2 1/2 cups heavy cream or coconut milk

Preheat oven to 300 degrees F (150 degrees C). Beat egg yolks, 4 tablespoons Swerve and vanilla in a mixing bowl until thick and creamy. Pour coconut milk (or cream) and vanilla bean (if using) into a saucepan and stir over low heat until it almost comes to boil. Remove the cream from heat immediately. Stir coconut milk (or cream) into the egg yolk mixture; beat until combined. Pour coconut milk (or cream) mixture into the top of a double boiler. Stir over simmering water until mixture lightly coats the back of a spoon; approximately 3 minutes. Remove mixture from heat immediately and pour into a shallow heat-proof dish. Bake in preheated oven for 30 minutes. Remove from oven and cool to room temperature. Refrigerate for 1 hour, or overnight.

Preheat oven to broil. Sift the remaining sweetener evenly over custard. Place dish under broiler until sweetener melts, about 2 minutes. Watch carefully so as not to burn. Remove from heat and allow to cool. Refrigerate until custard is set again. Makes 5 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Creme Brulee = 355 calories, 27.4g fat, 4.5g protein, 18g carbs, trace fiber (18g effective carbs)
Using Heavy Cream = 273 calories, 27.4g fat, 4.5g protein, 2.5g carbs, trace fiber (2.5g effective carbs)
Using Coconut Milk = 342 calories, 34g fat, 6g protein, 7.4g carbs, 2.5g fiber (4.9 effective carbs)

"Apple" Dippers

Do you make your kids get the Apple Dippers at McDonald’s instead of the french fries? I would choose a different battle for the day. The Apple Dippers seem like a good option, but have you ever noticed that the apples never turn brown? This is because of all the preservatives they use. Check out the McDonald’s ingredients:

-Apple Dippers: Apples, calcium ascorbate (a blend of calcium and vitamin C added to maintain natural color), ascorbic acid, calcium chloride.

-Low Fat Caramel Dip: Corn syrup, sweetened condensed whole milk, high fructose corn syrup, water, butter, sugar, salt, disodium phosphate, artificial flavors (ethyl vanillin, vanillin), caramel color, pectin, potassium sorbate as a preservative.

...I think I will stick with my 4-ingredient dip recipe:)

Jicama is very low calorie and low carbohydrate root vegetable. It contains only 35 calories per 100 g. It is also very high in quality phyto-nutrition profile comprises of dietary fiber, and anti-oxidant. It is one of the best sources for dietary fiber and excellent source of oligofructose inulin, a soluble dietary fiber. The root pulp is 13% of fiber. Inulin is a zero calorie, sweet inert carbohydrate and does not metabolize in the human body, which make the root an ideal sweet snack for diabetics and dieters.



8 oz cream cheese or coconut cream, softened
1 cup peanut or almond butter
1/4 cup Just Like Brown Sugar (or stevia glycerite to taste)
1/4 cup unsweetened almond milk
Jicama slices

In a mixing bowl, combine the first four ingredients; mix well. Serve with Jicama "apples". Store in refrigerator.

NUTRITIONAL COMPARISON (per cup):
Apple = 21 carbs, 4 grams fiber and 95 calories
Jicama = 11 carbs, 6 grams fiber, and 46 calories

Peanut Flour Pancakes

Here's is a yummy way to enjoy a relaxing Sunday morning.

1 3/4 cup peanut flour
1 TBS aluminum free baking powder
2 TBS Just Like Sugar (or a few drops of stevia glycerite)
1/4 tsp Celtic sea salt
2 eggs
1 cup unsweetened almond milk
1/2 cup softened butter or coconut oil

Preheat skillet. In a medium sized bowl, mix the dry ingredients together. In a separate bowl, mix the wet ingredients together. Slowly mix the dry ingredients into the wet and mix until smooth. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Pancakes = 263 calories, 16g fat, 5.2g protein, 25.5g carbs, trace fiber
"Healthified" Pancakes = 181 calories, 15g fat, 8.5g protein, 4.9 carbs, 2.2g fiber

Serve with my "Healthfied" Syrup. Click HERE to find.

Eggs in a Frame

Today is the first day of bow hunting season! Yahoo! I'm on my way out to my stand before the sun comes up. My dad was the one who got me into bow hunting. My dad use to make "Eggs in a Frame" for me on Sunday mornings, but it was with Wonder Bread:) Here is my version made with eggplant!

1 wide eggplant, cut into round or square bread-like shapes
4 eggs
Coconut oil or ghee
Celtic sea salt and pepper

Peel and cut eggplant into bread-like shapes. Then cut a hole in the middle of the eggplant for the egg. Heat a pan with oil, once hot add the eggplant to fry. Fry on both sides for 2 minutes or until soft. Crack egg into the empty hole in the eggplant and fry until the egg is done to your liking and enjoy! Love you Dad:)

Makes 4 servings

NUTRITIONAL COMPARISON (per serving)
Traditional Eggs in a Frame= 194 calories, 11g fat, 7.9g protein, 15.5g carbs, 0.7g fiber (14.8g effective carbs)
"Healthified" Eggs in a Frame = 128 calories, 10.3g fat, 6.2g protein, 3.6g carbs, 2g fiber (1.6g effective carbs)

"POPCORN" and weight gain

By now, we all know we need to stay away from Trans-Fat for our health and to maximize weight loss...But do you know where to find them?

Pop-Secret Kettle Corn (4 cups popped)
180 calories
13 g fat (6 g trans)

The only “secret” here is that they use partially hydrogenated oil to pop their kernels, turning this snack into a nutritional nightmare of heart-wrenching proportions. This box has 3 bags of popcorn, which means every time you buy it, you’re bringing 54 grams of dangerous trans fat into your house. There’s not an easier—or more important—swap to make.

Another reason to switch out your bed-night snack of popcorn is that it is contributing to a stall in weight loss. In one popular low-fat diet program, they consider, 5 cups of air popped popcorn to = 1 point...Yeah, it is very low in calories, but it is ALL SUGAR! 38 grams of carbohydrates = 9.5 teaspoons of sugar in our blood, which is way too much. There is no fat to slow the insulin spike from happening (which is why I always use full fat real foods). Our Brain Neurotransmitters also get out of balance when we have chronic high insulin levels...cravings, moodiness, depression, anxiety or fatigue...

This is how weight gain happens...
First, insulin tells your body to eat, particularly sugar or carbohydrates. If you follow cravings, insulin rewards you with extreme gratification (dopamine). Second, insulin escorts the energy from these foods, which is now blood sugar, to wherever it is needed in the body. It tells the liver to turn any extra carbohydrate into triglycerides, to be stored in the fat cells. And third, it orders the body to keep the food energy locked inside the fat cells, not burning it for energy, but storing it…increasing triglyceride levels!



Cheesy Dehydrated Popcorn
1 head of cauliflower, broken into 1 “ florets
1-2 TBS Butter or coconut oil, melted
1/4 cup walnuts, or sunflower seeds
1/4 cup Parmesan cheese (or nutritional yeast)
1 tsp Celtic sea salt

Place cauliflower "popcorn" pieces into a large ziplock bag and coat with melted butter. In food processor add nuts (or seeds), Parmesan (or nutritional yeast) and sea salt, process until finely ground. Pour over florets and close top. Shake bag until cauliflower is coated. Place in dehydrator. Dehydrate at 110 degrees for 6 hours, or until slightly crunchy. If you want it really crunchy, dehydrate for 10 hours. If you fully dehydrate the cauliflower, it will have a week shelf life! What a great camping trip food!

Nutritional yeast has 47 calories, 5 carbs, and 4g fiber, and 8g protein for each heaping 1-1/2 Tablespoon. It also provides you with 1% of the RDA of calcium and 3% RDA of iron. Nutritional yeast is loaded with the B vitamins, and is one of the only vegan sources of vitamin B-12.

Crispy Cauliflower Popcorn
1 pound fresh cauliflower
2 TBS butter
4 tsp Mrs. Dash Table Blend seasoning
Salt, to taste
Pinch granular Swerve, to taste, optional

Cut the cauliflower into "popcorn"-size pieces. Put in a large ziplock bag. Drizzle the melted butter over the cauliflower and sprinkle with Mrs. Dash and a little salt. Close bag and shake until "popcorn" is coated. Spread in a single layer on a baking sheet lined with nonstick foil. Bake at 400º 50-60 minutes, turning them over every 15 minutes. Bake until dark brown, but not burnt. Taste and add salt, if needed, and a light sprinkle of Swerve, if desired. The Swerve cuts the bitterness of the charred cauliflower. This recipe was found at Linda's Low Carb Website: http://genaw.com/lowcarb/cauliflower_popcorn.html. LOTS of great ideas there!

NUTRITIONAL INFO: 4 servings (Per Serving): 97 Calories; 7g Fat; 3g Protein; 7g Carbohydrate; 3g Dietary Fiber; 4g Net Carbs

French Onion Soup

When you order French Onion Soup at restaurants, do you know what you are actually consuming? Check our these ingredients: Culver's French Onion Soup - Water, onions, seasonings (hydrolyzed corn gluten, soy and wheat gluten proteins, salt, dextrose, sugar, autolyzed yeast extract, caramel color, natural flavor, tartaric acid, disodium inosinate, disodium guanylate, spice), water, margarine [liquid and partially hydrogenated soybean oil, water, salt, whey, soy lecithin, mono & diglycerides, artificial flavor, beta carotene (for color), vitamin A palmitate], salt, gelatin, onion powder, autolyzed yeast extract, caramel color, soy lecithin, spices, garlic powder.

Onions are so healthy, help your body deal with inflammation, fight chronic disease and regulate blood sugar. They help our body fight against many bacteria including Bacillus subtilis, Salmonella, and E. coli. The World Health Organization (WHO) suggests eating onions for treatment of poor appetite and to prevent atherosclerosis.

WHY ONIONS:
1. SULFER: Onions contain a number of sulfides similar to those found in garlic which may lower blood lipids and blood pressure.
2. FLAVONIODS: Onions are a rich source of flavonoids, substances known to provide protection against cardiovascular disease.
3. ANTI-CLOTTING: Onions are also natural anticlotting agents since they possess substances with fibrinolytic activity and can suppress platelet-clumping. The anti-clotting effect of onions closely correlates with their sulfur content.
4. BLOOD SUGAR: One cup of raw onion contains more than 20% of the daily requirement of the trace mineral chromium, important for helping the body to metabolize sugar and lipids.
5. GOOD GUT BACTERIA (increase serotonin/decrease cravings): Onions are a very rich source of fructo-oligosaccharides. These oligomers stimulate the growth of healthy bifidobacteria and suppress the growth of potentially harmful bacteria in the colon.
6. ANTIOXIDANTS: Onions are rich in phytochemicals and the antioxidant flavonoid quercetin, which helps lower the risk of high blood pressure, heart attack, and many types of cancer.
7. ASTHMA: In addition, onion extracts help with treat coughs and colds, asthma and bronchitis. Onions are known to decrease bronchial spasms, they have very powerful anti-inflammatory properties. Onion extract helps to decrease allergy-induced bronchial constriction in asthma patients. Click HERE to find pure onion extract.

I don't know a better way to massively dose our body with onions more than French Onion Soup!

Ingredients:
1/2 cup unsalted butter
2 TBS Coconut oil
4 cups sliced onions
4 (10.5 ounce) cans beef broth/veggie broth
1 tsp dried thyme
Celtic sea salt and pepper to taste
8 Protein Buns
4 slices provolone cheese
2 slices Swiss cheese, diced
1/4 cup grated Parmesan cheese

Melt butter with oil in an 8 quart stock pot on medium heat. Add onions and continually stir until tender and translucent. Do not brown the onions. Add beef broth and thyme. Season with salt and pepper, and simmer for 30 minutes.

Heat the oven broiler. Ladle soup into oven safe serving bowls and place one Protein Bun on top of each. Layer each slice of "bread" with a 1/2 slice of provolone, 1/2 slice diced Swiss and 1 tablespoon Parmesan cheese. Place bowls on cookie sheet and broil in the preheated oven until cheese bubbles and browns slightly. Serves 8

NUTRITIONAL COMPARISON (per serving)
Traditional French Onion Soup (using wine and real bread)= 732 calories, 79 carbs, 4g fiber
“Healthified” French Onion Soup = 350 calories, 8 carbs, 1.7g fiber

Cream of "Wheat" cereal

Oh, my goodness! This adaptation of Cream of Wheat tastes awesome! I liked it better than B&G Brand! And it was fast and simple to make. What an easy way to send your kids off with a healthy protein-filled breakfast!

1 cup of B&G instant CREAM OF WHEAT, prepared with water is 128 calories and 27 grams of carbs, and very little protein. If you prepare it with 1 cup of skim milk...it totals 218 calories and 39 grams of carbs; which turns into 9.75 tsp of sugar in our bloodstream, increasing insulin fast because there was no fat consumed. Fat is the only macro-nutrient that can slow an insulin spike from happening. Why is this important? Insulin is a fat-storing hormone and can cause a bunch of different health issues including an increase in triglycerides!

Healthy CREAM OF WHEAT:
¾ cup of warm unsweetened vanilla or chocolate almond milk
2 TBS freshly ground golden flaxseeds (or more for a thicker "cereal")
1-2 tsp psyllium husk
1 scoop vanilla or chocolate (egg white or whey) protein powder
1 TBS vanilla extract
1 drop of stevia glycerite
½ tsp of nutmeg
½ tsp cinnamon
Optional: you can add some coconut flakes, nuts or peanut butter to this recipe.

Combine warm milk, flax, whey, stevia, cinnamon and nutmeg (and other toppings) in a bowl. Stir well and let sit for a few minutes until the “oatmeal” thickens. Makes 2 servings.  Enjoy!

NUTRITIONAL COMPARISON (per serving):
Traditional Cream of Wheat with Skim Milk = 193 calories, 0.7g fat, 10g protein, 36.7g carbs, 1.2 fiber (35.5g effective carbs)
“Healthified” Cream of Wheat = 172 calories, 4.6g fat, 14.8g protein, 17.4g carbs, 12.9g fiber (4.5g effective carbs)


You can’t hide a lot of super-healthy foods...I don't think I could disguise salmon in an ice cream and my nephew will never try "KALE CHIPS" again:) But flaxseeds have an agreeable flavor and texture for kids. Flaxseeds are great sources of omega-3s (proven to help with improved learning capacity as well as many other health benefits), they are also affordable and tasty. Flax is important because it contains lignans that have been shown to be effective for cancer treatment. It also aids immune health, fights inflammation and is great for brain health. This breakfast is also helpful for constipation.


More recipes and tips like this can be found in: The Art of Eating Healthy: Sweets. Thanks SO much for your support!

Peanut Butter Cup Cupcakes

In my family we treat corn, carrots, potatoes, and white rice as if they were sweets (i.e. sugar = excess weight gain). They are all simple carbohydrates as are the products made from them (chips, cereal, rice cakes and pretzels...). So we never use alternative flours made from corn, rice or potatoes. Remember 4 grams of carbohydrates equal 1 teaspoon of sugar in our body! My new favorite is peanut flour; it is low in carbohydrates, high in protein and healthy fats. It also gives my baking a great flavor.

2 cups peanut flour
1/2 cup Just Like Sugar (or erythritol)
1 tsp stevia glycerite
3 1/2 tsp aluminum free baking powder
1 tsp Celtic sea salt
1/8 tsp baking soda
1 1/4 cups unsweetened almond milk
1 tsp vanilla
3 large eggs

Preheat oven to 350 degrees. Line cupcake pans with paper liners or you may also grease cupcake pans with butter. Combine all ingredients in a large mixing bowl. Mix at low speed for 30 seconds while scraping bowl. Mix at high speed for 3 minutes, scraping bowl every minute.

Spoon cupcake batter into liners until they are 2/3 full. You should have enough batter for 24 cupcakes. Bake for 20 to 25 minutes or until toothpick inserted in center comes out clean. Cool 10 minutes in pans then move to wire rack to cool completely.

Frost your peanut butter and chocolate cupcakes any way you want. You could even try just spreading extra peanut butter as your frosting.

Peanut Flour (Per CUP): 440 calories, 32g carbs, 16g fiber, 64g protein

Makes 6 LARGE cupcakes (per cupcake): 110 calories, 7.6g carbs, 3g fiber, 14g protein!

Crockpot Philly Cheese Peppers

Here is my version of the classic Philly without the bread and a lot more nutrients. For those of you who think that wheat is a healthy whole grain...listen to this.



2 TBS coconut oil or butter
1 pound thinly sliced grass fed sirloin steak strips
8 ounces sliced fresh mushrooms
6 green bell peppers
1 medium onion, sliced
6 slices provolone cheese
1(14 ounce) can beef broth
1/2 tsp Celtic sea salt
1/2 tsp ground black pepper
1/2 tsp garlic powder
2 tsp fish sauce (optional: for "umami")
1/8 tsp red pepper flakes
1/2 cup prepared horseradish (optional)
1/2 cup brown mustard (optional)

Heat the oil in a large skillet over medium heat. Add the beef, and cook until browned. Add the mushrooms and onion; cook and stir until starting to become tender, about 5 minutes. In a slow cooker, combine the beef broth, salt, pepper, fish sauce, and red pepper flakes. Transfer the beef and vegetables to the slow cooker, and stir to blend. Cover, and cook on High for 3 to 4 hours, until beef is extremely tender.

Preheat the oven to 425 degrees F (220 degrees C). Drain the liquid from the slow cooker, and save for dipping. Cut the top of the Green Peppers off, to shape like a bowl. Mix together the horseradish and mustard; spread onto the inside of the pepper. Bake the pepper for 15 minutes or until slightly soft. Remove from oven. Place slices of provolone cheese on insides of the peppers, then fill with the beef and vegetables. Place back in the oven until cheese is melted and serve.

Nutritional Info Per Pepper: 339 Calories; 7.2g Carbohydrate; 2.5g Fiber

Sticks and Dip

Have you ever seen those pre-packaged sticks and cheese dip? I just saw them at the grocery store and thought...What the heck is that cheese made out of? It wasn't even in the refrigerator section!!! AND it has the SCARY TBHQ junk in them too!

Here are the ingredients in the crackers and "cheese:" *Bold = TRANS-FAT
Enriched Flour [Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid], Water, Cheddar and Other Natural Cheese [Pasteurized Milk, Cheese Culture, Salt, Enzymes, Annatto (Vegetable Color)], Sugar, Whey, Partially Hydrogenated Soybean and Cottonseed Oil with TBHQ, Milkfat, Contains 2% or Less of: Maltodextrin, Sodium Phosphate, Corn Syrup Solids, Salt, Lactic Acid, Sorbic Acid (Preservative), APO-Carotenal (Color), Xanthan Gum, Yeast Extract, Sodium Bicarbonate, Sodium Alginate, Natural Flavor, Sodium Citrate, Soy Lecithin, Mono and Diglycerides, Ascorbic Acid, Citric Acid.

The membranes of neurons (the part of the brain cells responsible for communication) are composed of a layer of fatty acid molecules. Fatty acids are what healthy fats are composed of. When you digest the fat in your food, it is broken down into fatty acid molecules. Your brain uses these to assemble the special types of fat it incorporates into its cell membranes. If you eat healthy omega 3 fats, we will build healthy happy and calm brains. If you sneak in trans-fats (hydrogentated oils), your brain cells get ridged and hard. Communication between the cells is nearly impossible. When this happens we have a hard time focusing and our moods are low.

The myelin is the protective sheath that covers communicating neurons. It is composed of 30% protein and 70% fat. One of the most common fatty acids in myelin is oleic acid. Breastmilk is the most abundant source of this fatty acid. Some other good sources are walnuts, almonds, pecans, macadamias, peanuts, and avocados.

So instead of making our cells stiff and ridged, let’s fill our children’s brains with lots of oleic acid!



Cheese Dip:
2 ounces cream cheese
2 ounces sharp (white) cheddar
2 TBS veggie/beef broth

Place in a sauce pan and warm on low until melted. Remove from heat and cool. (You could do this in the microwave). This will thicken up as it sets.

Crackers:
1 cup Blanched almond flour
1 cup Parmesan cheese, finely grated
1 tsp Celtic sea salt
water (just enough to hold dough together)

Preheat oven to 350 degrees F. Pulse all the ingredients (except for the water) together in a food processor or blender. Add the cold water to the dough, a bit at a time, until the mixture is holding together well enough to work into a ball or two. Roll into 1/2 inch balls. Using your fingers, roll balls back and fourth until a stick/log shape. Bake for 20 minutes, or until crackers are browned. The darker, the crispier.Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
MOO TOWN Sticks and Dip = 200 calories, 8g fat, 4g protein, 28 carbs, 0 fiber
"Healthified" Sticks and Dip = 191 calories, 15g fat, 10g protein, 3.8 carbs, 1.5g fiber

Roasted Chicken and Pecan Rice

PECAN "RICE:"
3 cups riced Cauliflower
2 TBS butter
1/4 cup finely chopped onion
1/2 cup finely chopped pecans
2 TBS minced parsley
1/4 tsp dried basil
1/4 tsp ground ginger
1/4 tsp fresh ground pepper
1/4 tsp Celtic sea salt

"RICE": Place the cauliflower heads into a food processor (click HERE to find the one I use), pulse until small pieces of 'rice.'

In a pan, melt butter and mix in "riced" cauliflower and onions, fry until soft. When cauliflower is done, add pecans, parsley, basil, ginger, pepper and salt. Serve with chicken.

Nutritional Comparison (per cup):
Cauliflower "Rice" = 28 calories, 3 carbs, 1 fiber
White Rice = 242 calories, 53 carbs, 0 fiber

ROASTED CHICKEN:
1 (3 pound) whole chicken, giblets removed
Celtic sea salt and black pepper to taste
1/2 cup chopped onion
1/2 cup butter, divided
1 stalk celery, leaves removed

Preheat oven to 350 degrees F (175 degrees C). Place chicken in a roasting pan, and season generously inside and out with salt and pepper. Place 3 tablespoons butter and the onion in the chicken cavity. Arrange dollops of the remaining butter around the chicken's exterior. Cut the celery into 3 or 4 pieces, and place in the chicken cavity.

Bake uncovered 1 hour and 15 minutes in the preheated oven, to a minimum internal temperature of 180 degrees F (82 degrees C). Remove from heat, and baste with melted butter and drippings. Cover with aluminum foil, and allow to rest about 30 minutes before serving.

Chicken "Noodle" Soup

I remember enjoying a bowl of Campbell's Chicken Noodle Soup as a kid, but now that I know what the ingredients are in that little metal can...no thank you!

INGREDIENTS: Chicken stock, enriched egg noodles (wheat flour, egg solids, niacin, ferrous sulfate, thiamine, mononitrate, riboflavin, folic acid), cooked chicken meat, water, contains less than 2% of the following ingredients: salt, chicken fat, cooked mechanically separated chicken, monosodium glutamate, cornstarch, onion powder, modified food starch, yeast extract, spice extract, soy protein isolate, sodium phosphates, beta carotene for color, chicken flavor (contains chicken stock, chicken powder, chicken fat), flavoring, dehydrated garlic.



I was reminded of the wonderful Daikon veggie last night when I took a teenager and her mom to the grocery store last night for some healthy shopping. I also noticed Daikon hash-brown recipe on the UNBREADED Blog.

A one cup serving of daikon contains about 20 calories, 4g carbs and 2g of fiber for an effective carb count of 2g. Daikons are an excellent source of vitamin C and has lots of magnesium, folate, and provides 10% of your RDA for fiber.



I recently found a NEW Zucchini cutter that is easier to use! Click HERE to find it:)

CHICKEN "NOODLE" SOUP:
4 cups chopped, cooked chicken meat
1 cup chopped celery
1/4 cup chopped carrots
1/4 cup chopped onion
1/4 cup butter
4 cups Daikon OR zucchini (cut into noodle shapes)
12 cups chicken broth
1/2 tsp dried marjoram
3 slices fresh ginger root (optional)
1/2 tsp ground black pepper
1 bay leaf
1 TBS dried parsley

Peel and cut daikon with the veggie cutter (click HERE to find it on Amazon.com) or by hand to resemble noodles. In a large stock pot, saute celery and onion in butter until soft. Add chicken, carrots, chicken broth, marjoram, ginger, black pepper, bay leaf, and parsley. Simmer for 30 minutes. Add Daikon, and simmer for 10 more minutes. Makes 10 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Noodle Soup = 227 calories, 8g fat, 24g protein, 19 carbs, 2 fiber
"Healthified" Noodle Soup = 120 calories, 8g fat, 24g protein, 4g carbs, 2g fiber

Triple Hot Chocolate and WEIGHT GAIN

I always enjoyed a little warm drink around the campfire, but I had a hard time finding a replacement for the good-old packages of hot chocolate mixes that have trans-fat in them.

NESTLE HOT COCOA INGREDIENTS: SUGAR, CORN SYRUP SOLIDS, VEGETABLE OIL (PARTIALLY HYDROGENATED COCONUT OR PALM KERNEL AND HYDROGENATED SOYBEAN), DAIRY PRODUCT SOLIDS (FROM MILK), COCOA PROCESSED WITH ALKALI, AND LESS THAN 2% OF SALT, CELLULOSE GUM, SODIUM CASEINATE, POTASSIUM PHOSPHATE, SODIUM CITRATE, SODIUM ALUMINOSILICATE, MONO- AND DIGLYCERIDES, GUAR GUM, ARTIFICIAL FLAVORS, SUCRALOSE. MADE ON EQUIPMENT THAT ALSO PROCESSES SOY AND WHEAT.

Harvard scientists studied Trans-Fat vs. Saturated Fat. All they were studying was heart disease, they weren't even thinking about a weight gain issue.

•Group A and B consumed same calories and fat
–Group A = Trans-fat
–Group B = Saturated-fat

Surprised to find…Group A gained 3 times as much weight!!! »A calorie isn’t just a calorie!


Here is my solution:
1 chocolate hazelnut tea bag
Few drops of chocolate stevia
1 cup unsweetened chocolate almond milk


If you wanted to make it "a quadruple" hot chocolate, you could also add a TBS of unsweetened cocoa powder!

NUTRITIONAL COMPARISON (per serving)
Swiss Miss "SUGAR FREE" = 60 calories, 10 carbs, 7g sugar (using WATER)
"Healthified" Hot Chocolate = 40 calories, 0 fat, 0 protein, 1 carb, 0 SUGAR

Peanut Butter Cup Cheesecake

It is my 30th birthday today. My wish it that I get our referral today for our baby. My husband is terrible at keeping secrets (he usually has me open my present the day he gets it:) even with Christmas presents). But I hope that he knows and is just keeping it a surprise for me. I will let all of you know as soon as I know! I also wanted to thank all of you who have purchased my books, all the the profits go to our adoption fund. So if it weren't for all of you, this wouldn't be possible!

So, I made my own birthday cake, well, CHEESECAKE. I combined my two favorite foods: cream cheese and peanut butter:)

CRUST:
1 1/2 cup blanched almond flour
1/2 cup coconut flour
1 tsp aluminum free baking powder
1 cup coconut oil or butter
1 cup Swerve (or erythritol)
2 tsp stevia glycerite
1 tsp Celtic sea salt

FILLING:
6 - 8 ounce packages cream cheese
3 eggs
3/4 cup Swerve ( or erythritol powdered)
1 tsp stevia glycerite

PEANUT BUTTER SWIRL:
1 cup natural peanut butter
1/8 cup erythritol
1/4 tsp stevia glycerite
1/4 cup unsweetened almond milk (or cream)

Preheat oven to 350°F. Mix the "crust" ingredients and then press into bottom of spring-form pan.

Option: in a coffee grinder, blend erythritol until a fine powder. This creates a smoother cheesecake.

Mix the peanut butter swirl ingredients together until smooth and set aside.

Mix cream cheese, and sweetener with an electric mixer until blended. Add eggs one at a time, mixing on low after each, just until blended. Pour over crust. Then using a knife swirl in the peanut butter mix.

I use a water bath to create a more even baking process. To prevent water from seeping into the removable bottom of the springform pan, wrap aluminum foil completely around the bottom and halfway up the sides of the pan. Place the cheesecake into a jellyroll pan (or any baking pan with sides) and place the pans into the oven. Use a teakettle to fill the outer pan with hot water. Bake 1 hour and 5 minutes to 1 hour and 10 minutes or until center is almost set. Run knife around the rim of the pan to loosen cake and allow to cool before removing the spring-form pan ring. Refrigerate overnight.

NOTE: This makes a very thick crust! In the future, I would do 1/2 the batch and add one egg to the dough. This makes for a better crust that isn't so thick
CHOCOLATE SAUCE:
2 TBS grass fed butter or coconut oil
1 oz unsweetened baking chocolate
10 TBS heavy cream
1/2 cup confectioners Swerve (or erythritol)
1 tsp stevia glycerite

Place the butter and chopped chocolate in a double boiler (or in a heat safe dish over a pot of boiling water). Stir well until just melted (don't burn the chocolate!), add in the cream, and sweetener. Stir until smooth and thick. Smooth all over the top of the cooled cheesecake and set back in fridge to set.

We cut the cheesecake into 18 pieces, which were so satisfying!

NUTRITIONAL COMPARISON (per serving)
Cheesecake Factory = 930 calories, 3g protein, 93g carbs, 1g fiber (92g effective carbs)
"Healthified" Cheesecake = 578 calories, 14.2g protein, 9.3g carbs, 3.3g fiber (6g effective carbs)

Shrimp Stuffed Peppers

For all you pepper lovers out there, here is an awesome way to enjoy them!

3 whole bell peppers
1/4 cup coconut oil, divided (or butter)
Celtic sea salt and pepper to taste
12 medium shrimp - peeled, deveined and chopped
1/8 cup chopped fresh basil
2 cloves garlic, chopped
1/4 cup broth (chicken or other)
1/2 cup freshly grated Parmesan cheese, divided
Optional: Capers for garnish

Preheat oven to 350 degrees F. Scoop out the flesh of the peppers; set aside.

Heat 1/4 cup coconut oil or butter in a large, deep skillet over medium high heat. Saute shrimp, basil and garlic until shrimp turns pink, about 1 minute. Season with salt and pepper. Pour in broth, and cook 5 minutes.

Transfer to a large bowl, and mix in 1/4 cup Parmesan cheese. Stuff mixture into pepper shells, and sprinkle top with remaining Parmesan cheese. Bake in preheated oven for 30 to 40 minutes, or until peppers are tender. Makes 3 servings.

NUTRITIONAL INFORMATION (per serving):
Shrimp Sandwich = 490 calories, 29g fat, 9g protein, 49 carbs, 1g fiber
“Healthified” Shrimp = 235 calories, 23g fat, 9g protein, 9 carbs, 3g fiber