Braised Beef with Coconut Risotto

1 grass fed beef stew meat, cut into 2 inch pieces and dried with towel
Salt and freshly ground black pepper
Coconut oil, for searing
2 slices nitrate free bacon, chopped
1 onion, chopped (divided)
1 tsp ginger, chopped
3/4 cup organic Tamari sauce (soy sauce)
4 cups beef stock
2 to 3 TBS butter, plus 1 TBS
6 cups cauliflower, "riced"
1/2 cups chicken broth
1/2 cup coconut milk
1 tomato, diced
2 sprigs mint, chopped
2 sprigs cilantro, chopped

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

Preheat the oven to 300 degrees F. Season the beef with salt and pepper on both sides. Heat a large skillet over medium-high heat, and then add enough oil to lightly coat the skillet. Let the oil heat, and then add the beef to the pan, and sear it on all sides until browned.

In a Dutch oven or oven-safe pot, cook the bacon slowly over low heat. Add 1/2 the chopped onion, and ginger, and cook for 4 minutes. Add the Tamari sauce and stock and boil for 5 minutes. Add the seared beef, and place pot in the oven to braise for 2 1/2 hours.

Closer to serving time, make the risotto. Pulse the cauliflower in a food processor until small pieces of "rice." In a medium saucepot, sweat the remaining onion in 2 to 3 tablespoons butter for 2 minutes over medium heat. Reduce the heat to low. Add the cauliflower rice, and stir with a wooden spoon to coat it in the butter. Slowly add the chicken broth in 2 equal additions, not adding the second addition until the first has been almost completely absorbed. Stir constantly during the entire process. After all of the chicken broth has been absorbed, add the coconut milk, and then add enough of the braising liquid until the cauliflower is cooked to your taste. Fold in the remaining 1 tablespoon butter, tomato, and herbs. Serve immediately. Place the "risotto" in the center of a plate and place 2 pieces of beef on top or stir pieces into the "risotto." Makes 6 servings.

NUTRITIONAL COMPARISON (per serving with 4 ounces beef):
Traditional Beef and Risotto = 486 calories, 57.5 carbs, 1.4g fiber
“Healthified” Beef and Risotto = 272 calories, 7.5 carbs, 2.4g fiber

NUTRITIONAL COMPARISON (per cup):
White Rice = 242 calories, 53 carbs, 0 fiber
Brown Rice =218 calories, 46 carbs, 4 fiber
Cauliflower "Rice" = 28 calories, 3 carbs, 1 fiber

Open-Faced Provolone Chicken "Sandwich"

2 portobello mushrooms, stems removed and chopped
2 chicken breasts
2 TBS tamari sauce (or soy sauce)
2 TBS plus 1 tsp macadamia nut oil, divided
1 garlic clove, minced
2 slices provolone cheese
1/4 tsp pepper
2 tsp chopped fresh chives
DIPPING SAUCE: Click HERE.

Heat oven to 400° F. Lightly grease medium baking dish; place mushroom caps in dish, gill-side down. Place chicken in shallow dish. Combine Tamari sauce, 2 TBS oil and garlic in small bowl. Brush half this marinade over both sides of mushroom caps. Pour remaining mixture over chicken, turning to coat all sides.

Bake mushroom caps 15-20 mins or until tender but not limp, turning once. Halfway through baking mushrooms, remove chicken from marinade; reserve marinade. Heat remaining 1 tsp oil in medium skillet over medium-high heat until hot. Cook chicken 4 minutes or until browned on one side. Turn; add mushroom stems to skillet.

Top each breast with one cheese slice; sprinkle with pepper. Pour reserved chicken marinade into pan; partially cover and reduce heat to medium low. Cook 3-4 mins or until cheese melts and chicken is no longer pink in center.

Place mushroom caps gill side up on plates; top with chicken mixture. Drizzle with pan juices. (If juices are very thin, increase heat and cook until reduced.) Sprinkle with chives. Makes 2 servings.

NUTRITIONAL COMPARISON (per serving):
Provolone Chicken with bread = 520 calories, 22g fat, 10g protein, 25 carbs, 1 fiber
"Healthified" Chicken with mushroom = 440 calories, 21g fat, 10g protein, 5.7 carbs, 1.5 fiber

Caramel Cream Puffs

These are a fun dessert to serve when you are in a pinch! I made the puffs a week ahead of time and kept in the freezer. I also made the caramel a few days ahead. All I had to do was whip some fresh cream fill the puffs and top with caramel.

3 eggs, separated
3 oz cream cheese
1/2 cup vanilla egg white or whey protein
1/8 tsp cream of tartar
½ tsp stevia glycerite

Preheat oven to 300 degrees F. In a bowl, whip egg whites with cream of tartar until peaks are very stiff (about 5 minutes). Slowly mix in whey protein. In separate bowl, blend cream cheese and stevia. Slowly add the cream cheese mixture into the stiff egg whites. (Save yolks for a different recipe:) Grease a cookie sheet or a medium size muffin tin. Bake for 20 minutes (or until golden brown). Remove pans from oven and let cool on a cooling rack. Once cool, use a knife to cut a small hole in the puffs to insert the cream filling.

Cream Filling:
1 cup heavy cream
1 tsp stevia glycerite (or to taste)

Whip the cream until very fluffy, then slowly add in the sweetener to your liking. Place in a large Ziplock bag, cut a small hole in the corner and use to fill the puffs.

CARAMEL SAUCE:
1 cup JUST LIKE SUGAR (or xylitol)
6 TBS grass fed butter
1/2 cup heavy whipping cream

Before you begin, make sure you have everything ready to go - the cream and the butter next to the pan, ready to put in. (If you are using Xylitol click HERE for directions). If you don't work fast, the sweetener will burn. Heat butter on high heat in a heavy-bottomed 2-quart or 3-quart saucepan. As soon as it comes to a boil, watch for specks of brown (this is brown butter....SO GOOD on veggies!). Immediately add the JUST LIKE SUGAR and the cream to the pan. Whisk until caramel sauce is smooth. Let cool in the pan for a couple minutes, then pour into a glass mason jar and let sit to cool to room temperature. Store in the refrigerator for up to 2 weeks. Use to drizzle all over the cheesecake just before serving. You can also top with pecan pieces. Makes 24 cream puffs.

Nutritional Comparison (per 2 puffs with 2 TBS caramel sauce):
"Traditional" Recipe: 335 calories, 30 carbs, 0.5 fiber
"Healthified" Recipe: 195 calories, 3 carbs, 1.5 fiber

Here is a video showing how to make the caramel sauce! 

Boston Cream Cheesecake

Happy Birthday to my husband Craig! AND Merry Christmas to everyone else:) Yep, Craig's birthday is on Christmas day. He LOVES cheesecake so I thought I would make him a yummy cake...not that we need another dessert, but this one is oh, so good!

For cake:
3/4 stick butter, cut into 1-inch pieces and softened
1 1/2 cups blanched almond flour
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp Celtic sea salt
3/4 cups Swerve (or erythritol and 1 tsp stevia glycerite)
3 large eggs at room temperature
1 tsp pure vanilla extract
3/4 cups sour cream
Filling:
3 pkg. (8 oz.) cream cheese, softened
1/4 cup, plus 2 TBS Swerve (or erythritol and 1 tsp stevia glycerite)
2 tsp. vanilla extract, divided
3 large eggs
3/4 cup sour cream
CHOCOLATE ICING:
2 oz. unsweetened baking chocolate
3 TBS unsweetened vanilla almond milk
2 TBS unsalted butter or coconut oil
1 tsp stevia glycerite (or sweetener to taste)

OR EASY ICING:
2 ChocoPerfection Bars
4 TBS unsweetened almond milk

Make cake: Put oven rack in middle position and preheat oven to 350°F. Grease a cake pan. Sift together almond flour, baking powder, baking soda, and salt into a large bowl.

In another bowl, beat together butter and sweetener with an electric mixer at medium-high speed until pale and fluffy, 3 to 5 minutes. Beat in eggs 1 at a time, beating well after each addition, then beat in vanilla. Reduce speed to low, then add flour mixture and sour cream alternately in batches, beginning and ending with flour mixture and mixing until batter is just smooth. Spoon batter into pan, smoothing top. Bake until pale golden and a wooden pick inserted in center of cake comes out clean, 30-35 minutes. Cool 10 minutes in pan on racks. Run a thin knife around edge of pan, then invert rack over pan and reinvert cake onto rack to cool completely.

Cheesecake Layer: Beat cream cheese, sweetener and 1 tsp of the vanilla with electric mixer on medium speed until well blended. Add eggs, 1 at a time, mixing on low speed after each addition just until blended. Blend in sour cream; pour over cake layer. Bake at 325°F for 40 to 45 minutes or until center is almost set if using a silver springform pan. (Bake at 300°F for 40 to 45 minutes or until center is almost set if using a dark nonstick springform pan.) Run knife or metal spatula around rim of pan to loosen cake; cool before removing rim of pan.

Topping: Place chocolate and milk in medium bowl. Melt chocolate in a double boiler or microwave on HIGH 2 minutes or until butter is melted, stirring after 1 minute. Stir until chocolate is completely melted (don't burn the chocolate!). Add sweetener and remaining 1 tsp vanilla; mix well. Spread over cooled cheesecake. Refrigerate 4 hours or overnight. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Boston Cheesecake = 563 calories, 59 carbs, 1.1 fiber
"Healthified" Boston Cheesecake = 461 calories, 8 carbs, 2.2 fiber

Gingerbread Cookies and WHY WHEY

This is from my book Secrets to a Healthy Metabolism.
Top 10 reasons to consume WHEY:
1. Boost Immune System – Whey protein includes high levels of the amino acid cysteine, which produces glutathione, a potent antioxidant that maintains immune health. One of the first indications in patients with autoimmune diseases is a decrease in glutathione levels. Many studies have proven adding whey protein to patients with chronic fatigue syndrome, cancer, and HIV can greatly enhance their immune system. Scientists discovered that whey proteins stopped the growth of breast cancer cells in test tubes. It was also proven that when patients ingest at least 24 grams of whey a day they had a noteworthy reduction in the size of cancer tumors.
2. Enhance Infant Formula – Whey protein contains alpha-lactalbumin and is the main nutrient in human breast milk. This makes whey protein a very important nutrient to include in infant formulas and should be the first protein consumed by babies. Good news to mothers, the Journal of Pediatrics, found that formulas with whey protein have been shown to help reduce the length of crying spells in babies with colic. Always check the ingredients list on your infant formula, not all contain whey because it costs more.
3. Benefit Cardiovascular Health – Adding whey along with your doctor’s prescription can be a great balance to help your heart. Clinical research discovered that whey protein reduces blood pressure in individuals who are borderline hypertensive.
4. Increase Lean Body Mass – Our muscles need branched chain amino acids (BCAAs) during long periods of exercise and added stress; which can also have a negative effect on the immune system. Whey proteins are naturally high in BCAAs that are easy to digest. It immediately supplies the muscles with high quality protein it is screaming for; which directly correlates to an increase in physical performance and enhanced body composition.
5. Contribute to a Positive Mood – Stress is a well-known cause of a decrease in serotonin levels in the brain; which can cause depression. Clinical studies found that including whey protein is helpful in enhancing moods and in boosting serotonin levels because it is high in tryptophan, a natural relaxant. Whey is great for people with high stress lifestyles and elevated cortisol hormones.
6. Superior Protein Source for Lactose, Casein or Gluten Free Diets- Whey protein isolate is the purest form and is over 90% protein. Whey protein isolate contains only trace amounts of lactose, therefore people with lactose allergies can safely enjoy whey. It is also a great protein source for people with Celiac disease who are on gluten or wheat protein-restricted diets.
7. An Appetite Suppressor – One of the nutrients in whey protein, glycomacropeptide, stimulates the release of cholecystokinin, which is an appetite suppressing hormone.
8. Stave off Osteoporosis – Osteoporosis affects over 25 million Americans. We have the highest rate of hip fractures, yet we have the highest intake of calcium in the world, next to Sweden. Studies show that low protein intake, including low levels of animal protein consumption, was directly related to increased levels of bone loss. Impact exercise, such as walking, and sufficient amounts of protein in the diet can enhance bone health and may help to reduce the frequency of osteoporosis.
9. Help Protect against Ulcers and Acid Reflux – Lactoferrin, a nutrient in whey protein, is a known inhibitor of many forms of bacteria that is responsible for digestive problems; such as gastritis and ulcers. In addition, recent animal studies show promising results that it also kills the bacteria responsible for acid reflux.
10. Aid Wound Healing – People who have burns or are recovering from surgery require additional protein in their diet. Exciting new studies indicate whey protein nutrients promote the growth of new body tissue.




1/2 cup vanilla whey or egg white protein
3/4 cup almond flour
1/4 tsp Celtic sea salt
1/4 cup butter or coconut oil
4 TBS Swerve (or a few drops stevia glycerite)
1-2 TBS water (just enough to hold dough together)
1/4 tsp allspice
1 tsp ground ginger
1/4 tsp ground cloves
1/2 tsp cinnamon

In a large bowl cream the butter and sweetener together until very smooth. Sift the spices, salt and whey into the almond flour, then slowly add the almond flour mixture into the butter mixture. Mix until well combined, then slowly add water just until the dough is soft, yet able to roll out. Form into a tight ball and cool in the fridge to chill.

Preheat oven to 325 degrees F. Place the dough onto a non-stick surface (I used parchment paper), then top it with another piece of non-stick surface (again, I used parchment paper) roll the dough out into about 1/4 inch high. Cut the dough with cookie cutters, and place onto a baking sheet.

Bake the cookies for 7 minutes, or until light brown. Then turn off the oven and leave the cookies in for an additional 10 minutes, this will create a crispier cookie. Set the cookies out to cool and decorate with cream cheese frosting! Makes 12 cookies.

NUTRITIONAL COMPARISON (for 1 large cookie):
Traditional Gingerbread Cookies = 161 calories, 24.4 carbs, 0.6g fiber
"Healthified" Cookies = 101 calories, 2.1 carbs, 1g fiber

Breakfast HOT POCKET

Does the word "corn syrup solids" or "partially hydrogenated soybean oil" make your mouth water? How about fake butter mixed with tiny metal particles (nickel oxide) or plastic imitation cheese? Do you know what distilled monoglycerides or what L-Cysteine hydrochloride is? Well, if you've been enjoying Hot Pockets...that is what you are filling your body with! The poster photo is a diagram of all the crazy ingredients in one Ham and Cheese Hot Pocket! For tons more innovative recipes click HERE for my cookbook!


Ingredients: Unbleached Enriched Flour (Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Water, Imitation Mozzarella Cheese (Water, Palm Oil, Mozzarella Cheese [Milk, Cheese Culture, Salt, Enzymes], Casein, Modified Food Starch, Food Starch, Whey, Salt, Natural Flavor, Sodium Aluminum Phosphate, Sodium Citrate, Lactic Acid, Carrageenan Gum, Sorbic Acid [Preservative], Artificial Color), Pepperoni (Pork, Beef, Salt, Water, Dextrose, Spices, Lactic Acid Starter Culture, Oleoresin of Paprika, Dehydrated Garlic, Sodium Nitrite, BHA, BHT, Citric Acid), Tomato Paste, Yellow Corn Flour, Contains Less than 2% of: Partially Hydrogenated Soybean Oil, Palm Oil (with Soy Lecithin, Artificial Butter Flavor, Beta Carotene), Sugar, Partially Hydrogenated Palm Kernel Oil (with Soy Lecithin, Citric Acid as Preservative), Seasoning (Bread Crumb [Bleached Wheat Flour, Dextrose, Yeast, Salt), Dehydrated Garlic, Tomato Powder, Spice, Salt, Dextrose, Onion Powder, Corn Maltodextrin, Citric Acid, Natural Flavor), Dough Conditioner (Calcium Sulfate, Distilled Monoglycerides, Salt, L-Cysteine Hydrochloride, Garlic Powder, Tricalcium Phosphate, Enzymes, Ascorbic Acid, Citric Acid, BHT), Seasoning (Garlic Powder, Salt, Sugar, Onion Powder, Spice, Maltodextrin, Soybean Oil, Citric Acid), Modified Food Starch, Dried Egg Yolks, Salt, Yeast, Dried Whey, Soy Flour, Dried Egg Whites.

3 eggs, separated
1/2 cup unflavored egg white or whey protein
3 ounces cream cheese, warmed
1/2 tsp onion powder (optional)

Filling:
6 egg, scrambled
6 slices bacon, cooked (or ham)
6 (1 ounce) slices cheddar cheese

Separate the eggs (save the yolks for a different recipe...creme brule???), and whip the whites for a few minutes until VERY stiff. Slowly fold in the whey protein and onion powder if using. Then slowly fold in the cream cheese into the whites (making sure the whites don't fall). Grease a cookie sheet very well. Spoon the mixture onto the pan making 6 large molds. Place a scrambled egg, cheese and chopped ham or bacon on each mold. Top with additional egg white batter and smooth the top with a spatula. Bake at 375 degrees F for 25 minutes until lightly browned. Enjoy! Makes 6 LARGE servings.

NUTRITIONAL COMPARISON (per pocket)
Store Bought Hot Pocket = 310 calories, 36 carbs, 3 fiber
"Healthified" Hot Pocket = 283 calories, 1 carb, trace fiber
(Ingredients Photo above is from Here)

Lo Mein and WHY NOT soy sauce

You may look at the ingredients and see "Coconut Aminos" or “Tamari” sauce and say “What?”!!! So what is it? and why ORGANIC? Monsanto Co., the world’s largest seed producer, has developed the first-generation Roundup Ready soybean (and corn) seeds...they are in discussion about putting Roundup INSIDE the seed so the weeds have no chance against the crop! Well, what ramifications does this have for our health? Do you notice a rise in auto-immune diseases? cancer? fatty livers? AHHH!!! We aren’t sure just how bad it can become, but some issues are precancerous cell growth in the digestive tract, inhibited development of the brain, liver and testicles, partial atrophy of the liver, enlarged pancreas and intestines and immune system damage. My suggestion is to only use Coconut Aminos or Organic Tamari Sauce.

Coconut Aminos are also a great soy sauce replacement. This delectably delicious soy-free sauce, containing 17 amino acids, is dark, rich, and salty. I am amazed at its resemblance to soy sauce. It is made simply from raw coconut tree sap and sun-dried sea salt, and naturally aged. This sap is very low glycemic (

GI of only 35), is an abundant source of amino acids, minerals, vitamin C, broad-spectrum B vitamins, and has a nearly neutral PH. The majority of conventional soy sauces on the market are made with non-organic, genetically modified (GMO) soybeans. Long term use of unfermented soy-related products has led to an increase in soy allergies, a disruption in proper thyroid function, and an overload of estrogens in the body. 

Tamari is a premium Japanese soy sauce. The major difference between Tamari and regular soy sauce is the proportion of ingredients between soybeans and wheat. While regular soy sauce contains 40-60% wheat, Organic Gluten Free Tamari is made with 100% soybeans and no wheat. While the sodium level of Tamari and regular soy sauce is the same, the higher concentration of soybeans in Tamari gives a richer, smoother, more complex taste than ordinary soy sauce. Tamari is naturally fermented for up to 6 months and it doesn’t contain MSG or artificial preservatives. Organic Gluten Free Tamari’s fermentation process is different than ordinary soy sauce, giving it unique flavor enhancing properties. Add Tamari to gravies, sauces and casseroles. Use it as a marinade and in stir-fry dishes. Reduce sodium levels in your cooking without compromising taste. One teaspoon of Organic Tamari contains one-eighth the sodium as one teaspoon of salt.

I use them in my "healthified" dressings, marinades, sautes, and with rice-free sushi.

Lots of recipes and tips like this found in this cookbook!

"HEALTHIFIED" LO MEIN
4 skinless, boneless chicken breast halves - cut into thin strips
4 tsp Just Like Sugar or Swerve, divided
3 TBS rice wine vinegar
1/2 cup coconut aminos OR organicTamari sauce, divided
2 1/4 cups chicken broth
1 TBS sesame oil
1/2 tsp ground black pepper
1/2 tsp guar gum/xanthan gum (natural thickener)
1 large zucchini (made into noodles) or Miracle Noodles
2 TBS coconut oil, divided
2 TBS minced fresh ginger root
1 TBS minced garlic
1/2 pound fresh mushrooms, stemmed and sliced
6 green onions, sliced diagonally into 1/2 inch pieces
1/2 cup sliced red pepper

Peel and cut zucchini into noodles using THIS tool: Joyce Chen Spiral Slicer. OR rinse and drain Miracle Noodles well.  Set aside. My suggestion is to only serve the sauce on the noodles you will eat that night. The leftover noodles and sauce get a little soggy, so reserve both separate.  I recently found a NEW Zucchini cutter that is easier to use! Click HERE to find it:)

In a medium bowl, combine the chicken with 2 teaspoons of natural sweetener (Swerve or Just Like Sugar), 1 1/2 tablespoons vinegar and 1/4 cup coconut aminos. Mix this together and coat the chicken well. Cover and let marinate in the refrigerator for at least 1 hour or overnight.

In another medium bowl, combine the chicken broth, sesame oil and ground black pepper with the remaining natural sweetener, vinegar and coconut aminos. In a separate small bowl, dissolve the thickener with some of this mixture and slowly add to the bulk of the mixture (it will thicken as it sits), stirring well. Set aside.

Heat 1 tablespoon of the coconut oil in a wok or large saucepan over high heat until it starts to smoke. Add the chicken and stir-fry for 4 to 5 minutes, or until browned. Transfer this and all juices to a warm plate.

Heat the remaining coconut oil in the wok or pan over high heat. Add the ginger, garlic, mushrooms, green onions, and red pepper and stir-fry for 30 seconds. Add the reserved sauce mixture and then the chicken. Simmer until the sauce begins to thicken, about 2 minutes. Add the zucchini noodles or Miracle noodles and toss gently, coating everything well with the sauce. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving):
Traditional Lo Mein = 604 calories, 78.9 carbs, 4.5 fiber (74,4 effective carbs)
"Healthified" Lo Mein = 220 calories, 5.9 carbs, 4.5 fiber (1.4 effective carbs)

Mini Pretzels

Did you know pretzels are higher on the glycemic index than jelly beans? Yep, they raise your insulin A LOT! Traditional pretzels are made from refined white flour (refined carbs), and cause a rapid rise in blood-glucose levels, leading to excessive insulin production and a sudden drop in blood sugar. The longer-term health effects of eating high-GI foods include obesity and other symptoms, known collectively as insulin resistance syndrome. Increased risk of diabetes is another possibility. Bottom line: if you want to lose weight, decrease inflammation, and stay healthy, keep your intake of pretzels and other refined carbs to a minimum or better yet...never eat that stuff!



3/4 cup almond flour
1/2 cup unflavored egg white or whey protein
1/4 tsp baking soda
1/4 cup butter
1-2 TBS water (just enough the hold the dough together)
1/2 tsp salt
OPTIONAL: 1 egg, set aside

Preheat the oven to 325 degrees F. In a medium bowl, stir together the whey, almond flour, baking soda and salt. Cut in the butter using a pastry blender or your fingers until the butter lumps are smaller than peas. Stir in the water to form a stiff dough. Place the dough in a ziplock. Cut a small hole in the corner of the bag. Squirt the dough onto a cookie sheet, making shapes like a pretzel. (OPTIONAL: Whip egg in a small bowl, brush the egg wash on the pretzels and sprinkle additional salt on top.) Place pretzels 1 inch apart. Bake for 7-9 minutes in the preheated oven, until edges are lightly browned. Remove from oven to cool.

Meanwhile, prepare a healthy dip like the Greek Avocado Dip and Enjoy! Makes 12 servings.

NUTRITIONAL COMPARISON (per serving):
Traditional pretzels = 107 calories, 23 carbs, trace fiber
"Healthified" pretzels = 92 calories, 2.5 carbs, trace fiber

Creme de Pirouline

These piroulines are also known as cigarettes russes. Crispy rolled wafers with chocolate. My brother loves these. I can't wait for him to try some without trans fats.

STORE-BRAND Pirouline Ingredients (BOLD = Trans-fats): Wheat Flour, Sugar, Vegetable Oil (Hydrogenated Coconut Oil, Peanut Oil, Partially Hydrogenated Soybean Oil), Reduced Fat Cocoa Powder, Soy Flour, Malt, Rice Flour, Cornstarch, Whey (Milk), Soy Lecithin, Salt, Natural Hazelnut Flavor, Caramel Color and Vanilla Beans. Contains: Wheat, Soy, Milk, Peanuts (all are major allergens).



1/2 cup vanilla whey (Jay Robb...no sugar)
3/4 cup almond flour (doesn't need to be blanched, but helps:)
1/4 tsp baking soda
1/4 tsp Celtic sea salt
1/4 cup butter or coconut oil
2 TBS Swerve(or a few drops stevia glycerite)
1-2 TBS vanilla almond milk OR water (just enough to hold dough together)

Preheat the oven to 375 degrees F. In a medium bowl, stir together the whey, almond flour, baking soda and salt. Cut in the butter using a pastry blender or your fingers until the butter lumps are smaller than peas. Stir in the almond milk and sweetener to form a stiff dough. On parchment paper (lightly sprayed with olive oil spray), roll the dough out to 1/8 inch in thickness. Cut into desired lengths. Roll around a piece of parchment paper (so there will be a hole for chocolate filling. And place on cookie sheet. Bake for 7 minutes. Leave in oven to cool to crisp up.

CHOCOLATE GLAZE
6 TBS Swerve or erythritol, powdered
1/4 tsp stevia glycerite (if using erythritol)
4 ounces unsweetened chocolate, chopped
2 TBS unsweetened almond milk (or heavy cream)

Place chopped chocolate, and almond milk in a microwave safe bowl. Heat for 30 seconds, and stir until smooth. Mix in sweetener until smooth. Dip each cookie into the glaze, or drizzle over each cookie. (***For an easy option: Melt a ChocoPerfection bar with 1 TBS almond milk...that is what I did:) Makes 12 cookies.

NUTRITIONAL COMPARISON (per cookie):
Traditonal Creme de Pirouline = 150 calories, 19 carbs, 0 fiber
"Healthified" Creme de Pirouline = 92 calories, 2.5 carbs, 1.75g fiber

Yorkshire Pudding

Yorkshire pudding is known as 'pockets.' It is a traditional Christmas dish that originated in Yorkshire, England. Yorkshire pudding is usually served with beef.



3/4 cup unflavored whey protein
1/2 tsp Celtic sea salt
3 eggs, separated
3/4 cup unflavored almond milk
1/2 cup pan drippings from roast prime rib of beef

Preheat the oven to 375 degrees F. Sift together the whey and salt in a bowl. In another bowl, beat the egg whites until very stiff. Set aside.

In a separate bowl, mix together the yolks and almond milk until light and foamy.

Slowly stir the dry ingredients into the whites just until incorporated. Then add in the yolk mixture. Pour the drippings into a 9-inch pie pan, square baking dish OR I used large muffin tins (for individual servings). Put the pan in oven and get the drippings smoking hot. Carefully take the pan out of the oven and pour in the batter. Put the pan back in oven and cook until puffed and dry, about 20 minutes (or 10 minutes for muffin tin). Makes 8 servings.

NUTRITIONAL COMPARISON (per serving):
Traditional Pudding = 157 calories, 19.1 carbs, 0.6g fiber, 11g protein, 3.3g fat
"Healthified" Pudding = 45 calories, 0.9 carbs, trace fiber, 12g protein, 2g fat

OPTION: Fill "pockets" with pre-cooked breakfast sausage before baking.

Eggnog and ALCOHOL Facts

Successful weight loss is all about oxidizing or burning, more calories than you eat. The primary problem with all alcohol is that the calories add up so quickly. At seven calories per gram, alcohol is a very calorie dense liquid that does nothing good for our body, no matter what you read in magazines…your risk of heart disease is NOT going to go down if you drink alcohol. I really hate those claims!

When people go on a diet, they often choose the “light” version of their favorite alcoholic beverages in order to save a few calories. However, that is only a small piece of the puzzle. Alcohol has extremely damaging effects that is way more complicated than calorie counting.

The American Journal of Clinical Nutrition discovered that fat metabolism is reduced by as much as 73% after only two alcoholic beverages in a one hour time period. This scary fact shows that the primary effect of alcohol on the body is not so much how many calories we consume, but how it stops the body’s ability to use your fat stores for energy. Alcohol in the body is converted into a substance called acetate. Studies find that blood levels of acetate are 2.5 times higher than normal after only two drinks and this quick rise in blood acetate puts the brakes on fat burning.

Alcohol also messes with our estrogen and testosterone. To read more, check out my book: Secrets to a Healthy Metabolism. I have a chapter called, "Alcohol, It's Not Just the Calories!"

4 egg yolks
4 TBS Just Like Sugar (or Swerve)
1 pint almond milk
3 ounces bourbon (optional)
1 tsp freshly grated nutmeg
4 egg whites*

Beat the egg yolks until they lighten in color. Gradually add the sweetener and set aside. In a medium saucepan, over high heat, combine the almond milk and nutmeg and bring just to a boil, stirring occasionally. Remove from the heat and gradually temper the hot mixture into the egg and sweetener mixture. Then return everything to the pot and cook until the mixture reaches 160 degrees F. Remove from the heat, stir in the bourbon, pour into a medium mixing bowl, and set in the refrigerator to chill.

In a medium mixing bowl, beat the egg whites until stiff peaks form. Whisk the egg whites into the chilled mixture. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Eggnog = 343 calories, 34 carbs, trace fiber
"Healthified" Eggnog = 110 calories, 3 carbs, 2 fiber (*without Bourbon)

Spaghetti and Meatballs

I love waking up to comments from my clients!

"A year ago I met Maria Emmerich for a health assessment and consultation. My main goal was to lose a few pounds. However, I had also been suffering from IBS, allergies, and many sinus infections over the past several years.

Maria helped me change my diet and my life. She has a wealth of knowledge on how vitamins, chemicals and different foods can affect our metabolism, moods and energy levels. I would highly recommend her to anyone looking to make a lifestyle change, lose weight and get healthier for good, not just temporarily on the latest fad diet. She has a wealth of information on her blog, www.mariahealth.blogspot.com. The results will amaze you!

I have not had a sinus infection in 12 months and my IBS problems disappeared. No more allergy related eczema. And I lost weight (of course now gained being pregnant, but I'm smaller than I was with either of my previous pregnancies!). Feel free to ask me any questions. I highly encourage all of my friends to check out Maria's books and websites if you are serious about getting healthy!"

For every molecule of sugar we ingest, our bodies uses 54 molecules of magnesium to process it! No matter where the carbohydrates come from; 4 grams of carbohydrates equal one teaspoon of sugar in our body. Let me say that again…4 grams of carbohydrates equal 1 teaspoon of sugar in our body. So with that thought, a small Blizzard has 530 calories and 83 grams of carbohydrates; which equals 21 teaspoons of sugar. A nine ounce bag of potato chips equals 32 teaspoons of sugar…add a soda, that’s another 16 teaspoons of sugar.

Are your kids having a hard time falling asleep? Most people are deficient in magnesium, including children. A magnesium deficiency can have serious consequences, including low serotonin. Magnesium and serotonin don’t just help to regulate your mood, they also can affect your physiology in many ways. Serotonin is a neurotransmitter that sends signals of satiety, satisfaction and relaxation. It also regulates our appetite and influences sleep cycles; if serotonin is low, melatonin will be low. So low magnesium can lead to over-eating, depression, insomnia and other serious issues including migraine headaches. Find more fun facts like this in my kids color cookbook. Click HERE to find.

If you are looking for more options for your Pure Protein and Fat days, here is a great dish to eat over Miracle Noodles (but use a garlic scampi sauce on the 'noodles' or a sauce with no sugar/starch) and serve it with a piece of Protein Bread made into Garlic Bread! Yum! Who needs carbs?

Mmmm, comfort food... We also made meatball sandwiches (using protein buns).

2 pounds grass fed ground beef
2 cloves garlic, minced
2 eggs
1 cup freshly grated Romano cheese
1 1/2 TBS Italian seasoning
Celtic sea salt and ground black pepper to taste
2 cups mushrooms, finely chopped
1 cup beef broth

Preheat oven to 375 degrees F. Combine beef, garlic, eggs, cheese, seasoning, salt and pepper in a large bowl. Blend chopped mushrooms into meat mixture. Slowly add the broth 1/2 cup at a time. The mixture should be very moist but still hold its shape if rolled into meatballs. Shape into meatballs. Arrange in a single layer on a large, shallow baking sheet. Bake meatballs in the preheated oven 35 minutes, turning occasionally, until evenly browned. Serve with Miracle Noodles or Cabbage Noodles and your favorite no-sugar added marinara! Makes 8 servings.

NUTRITIONAL COMPARISON (per serving):
Traditional Meatballs using breadcrumbs and frying = 616 calories, 6.6 carbs, 0.3 fiber
"Healthified" Meatballs using mushrooms and baking = 410 calories, 3 carbs, 2 fiber

NUTRITIONAL COMPARISON (per cup Pasta):
White Pasta = 246 calories, 43 carbs, 5 fiber
Cabbage Pasta = 22 calories, 5 carbs, 2 fiber
Miracle Noodles = 0 calories, 0 carbs, 0 fiber

Zucchini "noodles" = 20 calories, 4 carbs, 2 fiber (2 effective carbs)

My suggestion is to only serve the sauce on the noodles you will eat that night. The leftover noodles and sauce get a little soggy, so reserve both separate.  I recently found a NEW Zucchini cutter that is easier to use! Click HERE to find it:)

Thin Mint Cookies and DEPRESSION

About 60% of clients that I see are taking a prescription drug for depression or anxiety. Could our food supply be affecting our brain health? I KNOW so! It is not your fault for these low moods. We just need to start eating quality "food" rather than fill our stomach with "substance."

Certain foods make us feel better by boosting brain neurotransmitter levels such as serotonin and dopamine, and some foods make us feel terrible, one of which is trans fats. Trans fatty acids lead to biological changes that are linked not only to heart disease, but also to depression. Trans fats have a HUGE impact on LDL (bad) cholesterol which blocks blood flow to the brain. In the brain, substances secreted by inflammation interferes with neurotransmitters that affect mood.

This is for all of those Girl Scout cookie lover's out there who don't want trans-fat!

GIRL SCOUT THIN MINT Ingredients: Enriched flour, sugar, partially hydrogenated vegetable oil, cocoa, caramel color, contains 2% or less of cocoa processed with alkali, invert sugar, whey, leavening, cornstarch, salt, soy lecithin, natural and artificial flavoring, oil of peppermint.

1/2 cup butter or coconut oil
1/4 cup Swerve (or  Just Like Sugar )
1 egg
4 TBS unsweetened cocoa powder
1/4 tsp Celtic sea salt
1 tsp baking soda
2 tsp mint extract, divided
3 1/2 cups blanched almond flour
CHOCOLATE DIP:
2 TBS grass fed butter or coconut oil
1 oz unsweetened baking chocolate
10 TBS heavy cream
1/4 cup Swerve  (or Just Like Sugar)

Preheat your oven to 325 degrees F. In a medium sized bowl, cream the butter and sweetener together. Add the egg, mint, salt, and baking soda to the bowl and blend well. Slowly add in the almond flour and the cocoa powder.

Make 1 inch balls using your hands, place on baking sheet and flatten ball to make a round cookie. Bake the cookies for about 10 minutes, or until the start to brown along the edges. Remove from oven and cool the cookies completely before removing from the cookie sheet.

CHOCOLATE DIP: 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, other teaspoon of mint extract, and sweetener. Stir until smooth and thick. Use chocolate to dip the cookies (*Note: it works best to dip frozen cookies). Set on parchment paper to cool. Enjoy! Makes 32 servings.

NUTRITIONAL COMPARISON (per cookie) =
Girl Scout Thin Mint = 160 calories, 22 carbs, trace fiber
"Healified" Thin Mint = 134 calories, 3.2 carbs, 1.6 fiber

Fudge Ecstasies

If you are craving a chocolate Christmas cookie...watch out! These are addicting!

3/4 cup ChocoPerfection Chocolate, chopped
2 squares of unsweetened chocolate
2 TBS butter or coconut oil
1/4 cup peanut flour
1/4 tsp aluminum free baking powder
2 eggs
1/3 cup erythritol or xylitol
1/2 tsp stevia glycerite
1 tsp vanilla
1 cup chopped nuts

Preheat oven to 350 degrees F. In a saucepan over medium heat, melt the ChocoPerfection chips, sweetener, unsweetened chocolate and butter, stirring constantly. Transfer to a large mixer bowl and cool slightly. Add eggs and the vanilla and beat well. Add peanut flour, baking powder and a dash of salt and nuts.

Drop by spoonfuls onto a lightly greased cookie sheet. Bake in oven for 8 - 10 minutes or until edges are firm and surface is cracked and dull. Cool 1 minute on cookie sheet, then remove and cool completely. Makes 36 cookies

NUTRITIONAL COMPARISON (per cookie)
Traditional Cookie using white flour and sugar = 102 calories, 11 carbs, 1 fiber
"Healthified" Cookie = 59 calories, 1.9 carbs, 0.9 fiber (1 effective carb)

Creamy Pumpkin "Risotto"

I am officially repulsed by advertising! I knew that there would be corn syrup in these "so-called" healthy calcium supplements, but TRANS-FAT! How ridiculous! AND I didn't think that corn syrup would be the first ingredient...no wonder they taste so good. Sugar upsets the calcium/phosphorus ratio in the blood more than any other single factor. It also stresses the adrenal glands and upsets the hormone balance which affects calcium metabolism.

INGREDIENTS: Corn Syrup, Calcium Carbonate, Sugar, Nonfat Milk, Butter, Partially Hydrogenated Vegetable Oil (soybean and cottonseed), Soy Lecithin, Natural & Artificial Flavor, Glyceryl Monostearate, Carrageenan, Sodium Citrate, Sodium Phosphate, Vitamin D3, Vitamin K1

The United States has some of the highest calcium intakes in the entire world, yet we have the highest rate of hip fractures! So why is this??? One reason is that it doesn't supply adequate magnesium. Studies of our ancestors' pre-agricultural diets indicate that magnesium was probably consumed at about a 1:1 ratio with calcium. But now, the Calcium-Magnesium ratio is 12:1 in dairy. Since calcium and magnesium compete for the same absorption mechanisms, the imbalanced intake associated with our modern diet may well lead to magnesium deficiency. One feature of magnesium deficiency is the inhibition of osteoblasts (the cells that build and maintain bones).

Calcium imbalance symptoms may include fatigue, depression, defensiveness, muscle weakness, pain, arteriosclerosis, arthritis, kidney stones and gallstones. Others are bone spurs, rigidity, slow metabolism, constipation, social withdrawal and spondylitis (rigidity and inflammation of the spine). Don't get me wrong, most people need more calcium, BUT we need quality calcium to get into our bones...not just poor quality supplements that are going to cause problems. We need more calcium due to the pasteurization of milk, and the consumption of grains, sugar, and other nutritional imbalances (such as low vitamin D levels and inadequate magnesium intake). In addition, impaired digestion, intestinal infections, and stress all reduce calcium absorption, digestion and utilization.

A diet high in phytic acid, which is found in the bran of whole grains, interferes with calcium absorption. This acid binds to a variety of minerals including calcium, to form insoluble salts, called phytates, which are wasted from the body. Since grains are a relatively new food, from an evolutionary perspective, it appears that we have not yet developed digestive tracts which can break down these phytates.

Some of my favorite calcium filled foods and recipes are:

1. KALE (I LOVE my Kale Chips),

2. Cottage Cheese (Pumpkin Pancakes)

3. Cheddar cheese (BBQ Chicken Lasagna)

4. Sesame seeds (Salad Crisps)

5. Canned Salmon (salmon patties)

6. Pecans/Walnuts/Brazil Nuts (Protein Pecan Sandies)

7. Cabbage (my Pasta)

8. Broccoli/spinach (Italian Casserole)

9. Rhubarb (Bread Pudding)

10. Almonds, almond flour, almond milk (Goldfish Crackers AND most of my recipes:)

11. Brewer's yeast (my homemade POPCORN)

12. Artichokes (Easy Casserole)

13. Shrimp (Coconut Shrimp)

14. Sunflower Seeds (No Bake Energy Bars)

15. Peanuts (Nutter Butters)

16. Eggs (Pizza Bites)

Check out my cookbook Nutritious and Delicious for tons of Calcium-Filled Recipes!

Additional awesome sources of Calcium = kelp, sardines with bones, bok choy, watercress, parsley, ripe olives, romaine lettuce, pumpkin seeds, celery, and fish.

So with all of these options, if you get the grains, sugar, acidic sodas and fruit juices out of your diet...do you really need to chow down on a junk filled calcium chew??? NO, just spend the money on quality food.

To read more on WHAT supplements to take, check out my book: Secrets to a Healthy Metabolism.

4 cups cauliflower, chopped into "rice"
1/4 cup chicken broth
1 cup diced onion
1 cup thinly sliced mushrooms
1/2 cup canned pumpkin
1/2 cup unsweetened unflavored almond milk
1 tsp chopped garlic
1/4 tsp Celtic sea salt
1/8 tsp black pepper, or more to taste
2 wedges The Laughing Cow Creamy Swiss cheese
4 tsp Parmesan cheese
OPTIONAL: pumpkin seeds

Place cauliflower in a food processor, and blend until small pieces of rice. In a nonstick pan, combine all ingredients except cheese wedges and Parmesan. Stir until well mixed. Bring to a soft boil. Once boiling, reduce heat to medium low and cover. Simmer for about 5 minutes, until veggies are tender. Add cheese wedges and Parmesan, and stir until evenly distributed. Season to taste with additional salt and pepper and top with pumpkin seeds if desired. Enjoy! Makes 4 servings (1 1/4 cup per serving).

NUTRITIONAL COMPARISON:
Traditional Pumpkin Risotto = 406 calories, 70 carbs, 3 fiber (67 effective carbs)
"Healthified" Pumpkin Risotto = 115 calories, 12g carbs, 5g fiber (7 effective carbs)

Secrets to Controlling Your Weight, Cravings and Mood

NEW BOOK!
Secrets to Controlling Your Weight, Cravings and Mood

Before my passion for nutrition came along, I had a passion for donuts. I was an athlete and thought I could get away with eating what I wanted, as long as I worked out. NOT TRUE. Even though I ate enough calories, I was starving myself, specifically, I was starving my brain. My stomach was filled with “substance” but my brain kept telling me to eat; our bodies are smart, they make us crave certain nutrients we need.

For 90% of dieters, a deficiency in one of four essential brain chemicals can cause weight gain, fatigue, and stress. The solution to losing weight doesn’t lie in deprivation diets; it lies in balancing our neurotransmitters.
1. Serotonin influences appetite.
2. GABA curbs emotional eating
3. Acetylcholine regulates fat storage
4. Dopamine controls metabolism
When these brain chemicals are balanced, our bodies are more able to lose those extra pounds. Not only does this book cover how to find out which brain chemical you may be lacking, but directs you towards which foods will increase them, what supplements would be best for your body AND recipes that taste great and will keep all the brain chemicals happy! (Thanks to Jamie Schultz for designing my beautiful cover)

For delivery before Christmas, go to: http://www.marianutrition.com/

Eggnog

Who doesn't love the taste of eggnog at Christmas time? Here is a way to really cut the calories and sugar!

1 egg nog tea bag
1 cup vanilla almond milk
1/4 tsp nutmeg
2 tsp Swerve (or a drop of stevia glycerite)

In a saucepan, warm the almond milk, nutmeg and sweetener until hot. Place the tea bag in a tea cup. Slowly add the almond milk into the cup and let steep for 3 minutes. Enjoy!

NUTRITIONAL COMPARISON (per cup):
Traditional egg nog = 343 calories, 34.4 carbs, 0 fiber
"Heathified eggnog = 42 calories, 2 carbs, 1 fiber

Flour-less Chocolate Torte

A publisher just picked up my book: Secrets to a Healthy Metabolism and has made it into an audio book! What a perfect gift for a friend who commutes to work and doesn't have time to sit and read! To check it out, click HERE. 

Here is a small piece from my book Secrets to a Healthy Metabolism:

What mineral is needed by every cell in the body, yet odds are you don't get enough of it AND IT CAN MAKE YOU CRAVE CHOCOLATE? Hint: It's not calcium. Give up? Magnesium. It gets little attention now, but rising evidence implies that magnesium benefits your heart and bones, plus it may help prevent diabetes and migraine headaches.

Deficiencies also cause muscle spasms and pain, insomnia and fatigue. Magnesium assists in maintaining muscle and nerve function, maintains heart beat, helps our immune system, and keeps bones strong. Magnesium is also great for diabetics because it helps regulate blood sugar levels.

Magnesium is also being researched as a natural way to curb food cravings. It is found that as magnesium deficiencies increase so do food cravings. Supplementing with a therapeutic dose of 600 milligrams of a magnesium supplement has been shown to significantly calm food cravings.

Early signs of magnesium deficiency include nausea, fatigue, or weakness. As magnesium deficiency gets worse, restless leg syndrome, numbness, muscle cramps, seizures, mood changes, or irregular heartbeats can occur.

I take 600mg of magnesium-glycinate (NOT Magnesium oxide)every night before bed to enhance my health in many ways (including helping me to fall asleep). Magnesium has been proven to:

-Aids in fighting depression
-Reduces food cravings
-Beneficial in the treatment of PMS
-Relieves restless leg syndrome
-Particularly important for maintaining a normal heart rhythm and is often used by physicians to treat irregular heartbeat (arrhythmia).
-Beneficial for bladder problems in women, especially common disturbances in bladder control and the sense of "urgency."
-Helps in the treatment of high blood pressure
-Beneficial in the treatment of neuro-muscular and nervous disorders
-Helps prevent kidney stones and gallstones
-Vital for a healthy immune system
-Keeps teeth healthy
-Magnesium is used by the body to help maintain muscles, nerves, and bones.
-Energy metabolism and protein synthesis
-Helps regulate blood sugar levels
-Adequate intake of calcium, magnesium, and vitamin D coupled with overall proper nutrition and weight-bearing exercise throughout childhood and adulthood are the primary preventive measures for osteoporosis
-Useful in treatment of polio and post-polio syndrome
-Useful in the treatment of prostate problems
-Helps reduce stress

Dietary magnesium does not pose a health risk, however therapeutic doses of magnesium in supplements can promote unfavorable effects such as diarrhea. Choosing the correct form of magnesium will help prevent this undesired effect. Magnesium oxide is found in Milk of Magnesia…so of course that version of magnesium will cause diarrhea. Choose magnesium-citrate or magnesium-glycinate; which are highly absorbable forms and cannot be found in your typical retail store; these are found in health food stores, your local nutritionist or chiropractor. These versions are a little more expensive, but you are ensuring you are absorbing the nutrient; it is money well spent.

I recommend taking magnesium around 30 minutes before going to bed. Magnesium is a natural muscle relaxant that helps our sleep. I recommend 400mg for most people; if someone is suffering from a medical condition or is on medication that depletes magnesium, they may require more, up to 1,000mg per day. In addition to supplements, taking baths with magnesium salts is extremely helpful. Absorbing magnesium through the skin stimulates the production of DHEA, the anti-aging hormone.

Click HERE to find Magnesium Glycinate.

My tip is to make this in a pie or cake pan (lined with parchment paper and greased well) and under-bake it just a touch. Let it cool and cut into individual servings to store in the freezer for 'portion control'. When a craving strikes, take your little piece of heaven out and warm in the oven or microwave for about 20 seconds just until 'gooey and melty' top with a dollop of cream cheese frosting!...oh my!

To watch me making this on TV, click HERE.

"HEALTHIFIED" FLOUR-LESS TORTE
7 oz unsweetened organic cocoa
14 TBS (1 3/4 sticks) butter or coconut oil
1 ¼ cup erythritol (or Swerve)
1 TBS Stevia Glycerite (adjust to desired sweetness) (omit if using Swerve)
5 large eggs
1 TBS coconut flour

Preheat oven to 375 degrees. Grease an 8 inch pan and line with parchment paper (greased or mini muffin tins). Grease parchment paper. Brown the butter (if desired…tastes way better!) in a saucepan. Once the butter is brown (not black!), slowly add the chocolate (don't burn the chocolate). Add the sweetener. Let cool in fridge for awhile. Once cool, add one egg at a time. Bake for 25 minutes. Serve with cream cheese frosting.

Cream Cheese frosting
1 stick salted butter
8 oz cream cheese or coconut cream
3 TBS unsweetened Almond Milk
1 TBS Stevia Glycerite (to taste)

Brown the butter in a sauce pan (stir constantly on high heat until light golden brown – it makes such a difference!!!). Once brown add the cream cheese, almond milk, and sweetener to taste. Mix until creamy and allow to cool for at least 2 hours, it will thicken. Spread on top of cake (add almonds if desired) and enjoy. Makes 16 servings.


NUTRITIONAL COMPARISON (per serving):
Traditional Flourless Torte = 521 calories, 27.4g fat, 4.8g protein, 57g carbs, 2.1g fiber (54.9g effective carbs)
"Healthified" Torte = 261 calories, 27.4g fat, 4.8g protein, 4.2g carbs, 2.1g fiber (2.1g effective carbs)

Eggnog French Toast

This bread is VERY tasty on it's own. When you are making it, make sure to whip the whites A LOT; most people under whip them. Also make sure to keep the whites high when folding the yolk mixture in. The "dough" should fill the whole bread pan.

EGGNOG BREAD:
4 eggs, separated
1 cup vanilla whey
4 TBS Swerve (or a few drops of stevia glycerite)
1/2 cup unsweetened vanilla almond milk
1 tsp nutmeg

Separate the eggs. Place the egg whites in the bowl of a stand mixer and beat to stiff peaks. Slowly add the whey. Set aside.

In a large bowl, beat the egg yolks until they lighten in color. Gradually add the sweetener and continue to beat for 2 minutes. Add the almond milk and nutmeg and stir to combine. Slowly stir the egg whites into the mixture.

Grease a bread loaf pan. Place the mixture into the pan. Bake at 350 degrees for 50 minutes. Cool completely and cut into 12 large pieces.

Nutritional Info (per slice) = 43 calories, 0.6 carbs, trace fiber



For FRENCH TOAST:
2 eggs
1/2 cup vanilla almond milk
1 tsp vanilla
1 tsp nutmeg
1 loaf Eggnog Bread

Place first 4 ingredients in a bowl. Dip the slices of eggnog bread into the egg mixture, fry on both sides until golden brown. Serve with Nature's Hollow Maple Syrup.

SYRUP NUTRITIONAL COMPARISON (1/4 cup syrup):
Regular Pancake Syrup: 240 calories, 40 carbs, 40 sugar
Nature’s Hollow Syrup: 76 calories, 2 effective carbs
Walden Farms Syrup: 0 calories, 0 carbs, 0 sugar

Teddy Grahams

Are you feeding your kids Teddy Grahams? They are filled with trans-fat, maltodexterine, sugar and soy products. Ingredients: UNBLEACHED ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE [VITAMIN B1], RIBOFLAVIN [VITAMIN B2], FOLIC ACID), SUGAR, GRAHAM FLOUR (WHOLE GRAIN WHEAT FLOUR), SOYBEAN OIL AND/OR PARTIALLY HYDROGENATED COTTONSEED OIL, DEXTROSE, HONEY, MALTODEXTRIN, CALCIUM CARBONATE (SOURCE OF CALCIUM), SALT, BAKING SODA, SOY LECITHIN, ZINC OXIDE (SOURCE OF ZINC), REDUCED IRON. CONTAINS: WHEAT, SOY.

Try this instead:
1/2 cup vanilla whey or egg white protein
3/4 cup almond flour
1/4 tsp baking soda
1/4 tsp Celtic sea salt
1/4 cup butter or coconut oil
4 TBS Swerve
1-2 TBS WATER or almond milk (just enough to hold dough together)
Cinnamon (for dusting)

Preheat the oven to 325 degrees F. In a medium bowl, stir together the whey, almond flour, baking soda and salt. Cut in the butter using a pastry blender or your fingers until the butter lumps are smaller than peas. Stir in the almond milk or water and sweetener to form a stiff dough. On parchment paper (lightly sprayed with olive oil spray), roll the dough out to 1/8 inch in thickness. Cut into desired shapes with cookie cutters. Dust with cinnamon. Place cookies 1 inch apart onto cookie sheets. Bake for 7-9 minutes in the preheated oven, until edges are lightly browned. Remove from cookie sheets to cool on wire racks. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving):
Nabisco Grahams = 120 calories, 4g fat, 1g protein, 21 carbs, 1g fiber
"Healthified" Grahams = 92 calories, 5.5g fat, 7.5g protein, 2.7 carbs, 1.1g fiber

CLICK HERE TO FIND THE MINI COOKIE CUTTER!

Christmas Cookie Cut Outs

If you need a little encouragement to start the year off right, please read this testimony from a client who travels about 3 weeks out of the month, has a wife and a toddler and still finds time to prepare meals. He lost 35.5 pounds in 45 days just by changing a few things.

"Maria,

Many of those that have posted have struck a chord with my situation before starting with you.  The "dark" side of my story was intentionally left out because I'm not at my goal yet.  For now, I just keep myself focused on results and not how or why--especially since it's difficult to exist in the "what if I didn't have a friend that helped me?"

It is humbling to see how much trust you place in your clients and how much hope and faith they have in you!  There were some posters that touched on similar concerns to mine, so I wanted to clarify in the hope that others may see how working with you can simplify, not complicate; can be cheap not expensive.

1.  I did NOT cook for most of my progression.  I suck at cooking.  I had to ask my wife how to hard boil eggs.  Seriously.   So MY weight loss was not dependent on baking or cooking skills.  Your recipes  impacted my enjoyment and spare time, but my weight loss was not dependent on a magic recipe.  And I built up to them.  With that said, I can see how some people would see immediate benefit from substituting your healthified stuff.  But for someone that is on the road, eats out or just can't cook--don't worry.  Maria's plan works incredibly well in that reality that so many of us live in.

2.  When my son and I cook, it's often easy stuff like fried eggs or my new hard-boiled egg recipe (egg + boiling water).  I thought I'd be late to work, but it literally takes 15 minutes start to finish.  Okay, sometimes longer if we decide to sing.  My waffle maker was $50.  Made that back in one skipped trip to Sunday buffet.  Your pancakes are like $2.50 and were breakfast for 3 days.

3.  My progress and your plan for me was 100% INDEPENDENT of source of food.  Eggs were eggs.  Chicken was chicken.  I did NOT need to find cage-free, organic DHA ratio'd eggs from Chickens that did yoga every morning.

4.  I took the past 1.5 to 2 months to learn WHILE doing.  You have now recommended 4-5 books that I read while exercising.  And youtubes and postings.  But if I waited to learn, I'd still be where I was.  Maybe even more depressed.  I imagine a lot of people are like how I am in many many ways but chose not to be with this.  I would read to find fault or problems.  To blame an industry or a food.  I came to realize that even if all of that is true, so what?  It's not about them, it's about me.

5.  I did not try to change anyone but me.  We had meals where son, wife and me all ate different things.  So what?  Is that ideal--no.  But who cares?  You know what--son started asking for what "papa" was eating.  Salsa (Pace) over ketchup.  Then mustard over salsa.  Then eggs over toast.  Now mustard on eggs.   And mustard on waffles.  Eventually that's where the baking and recipes helped...and that was key for me.

6.  Your plan SAVED me money.  I saved on snack foods not because I chose to not eat them--but because I did not need to snack.  I have a $8 bag of almonds in my pantry that I bought 2 months ago--and am only now down to the bottom.  I used to spend $15/day on snacks throughout the day.

7.  It was far easier for me to use your system of basic meal first, then build.  I didn't focus on what I couldn't eat--just on what I could.  I built a meal only from known things--especially helpful when on the road.  "When in doubt, leave it out."  I was stunned that I would get full and satisfied throughout the day so I didn't even feel like I missed anything.

8.  Here's a true story--I started to pass on airline meals.  I've had two flight attendants tell me "Good for you" in a very sincere way.  One explained how she fasts while flying.  This WILL happen to anyone that does your plan--you will find camaraderie in the oddest places.

9.  I have an ego and associated my willingness to try any local food with business success and whatever.  That was totally in my head.  There are just as many, if not more, people that I work with that have endeared themselves to me because I opted to jog along the oceanside rather than eat a local potato.

10.  Mentally, it was important for me to paint a picture quickly.  After a couple days of seeing the mental shift and energy level, I tried consciously to act as though I was already there.  What you helped me focus on was things like sleep, stress and reading.  I was therefore making decisions from a positive place and not out of victim, sufferer, tired/cranky, etc..

Anyway, Maria thanks for all your help and I'm looking forward to my own home stretch to my goal.  Looking forward to trying even more of the recipes with my son who's already asking me for your chocolate donuts!  'Papa, Nutritious AND Delicious!'   He's one smart low-carb cookie!" 

"HEALTHIFIED" COOKIES
1/4 cup butter or coconut oil
1 egg
1/2 cup Swerve (or erythritol and 1 tsp stevia glycerite)
1 cup blanched almond flour
3/4 cup vanilla whey/egg white protein
1/2 tsp Celtic sea salt
1/2 tsp baking soda
1/2 tsp cinnamon

In a large bowl cream the butter, egg and sweetener together until very smooth.
Then add the egg and mix until well combined. Sift the baking soda, cinnamon, salt and whey into the almond flour, then slowly add the almond flour mixture into the butter mixture. Mix until well combined. Form into a tight ball and cool in the fridge to chill.


Preheat oven to 325 degrees F. Place the dough onto a non-stick surface (I used parchment paper), then top it with another piece of non-stick surface (again, I used parchment paper) roll the dough out into about 1/4 inch high. Cut the dough with Christmas cookie cutters, and place onto a baking sheet.

Bake the cookies for 7 minutes, or until light brown. Then turn off the oven and leave the cookies in for an additional 10 minutes, this will create a crispier cookie. Set the cookies out to cool and top with your favorite frosting! Makes 2 dozen cutouts.

NUTRITIONAL COMPARISON (for 2 cookies):
Traditional Cookie Cutouts = 161 calories, 24.4 carbs, 0.6g fiber
"Healthified" Cookie Cutouts = 101 calories, 2.1 carbs, 1g fiber