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

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 Truvia (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 Truvia (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 Truvia (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)

Chicken Lo Mein and WHY TAMARI SAUCE

You may look at the ingredients and see "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 actually put 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 the brains, livers and testicles, partial atrophy of the liver, enlarged pancreas and intestines and immune system damage. My suggestion, only use Organic Tamari Sauce.

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. There are no 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.

4 skinless, boneless chicken breast halves - cut into thin strips
4 tsp Just Like Sugar or Truvia, divided
3 TBS rice wine vinegar
1/2 cup organic wheat free Tamari sauce (soy 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)
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

Peel and cut zucchini into noodles using THIS tool: Joyce Chen Spiral Slicer. Set aside.

In a medium bowl, combine the chicken with 2 teaspoons of Just Like Sugar, 1 1/2 tablespoons vinegar and 1/4 cup Tamari sauce. 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 sweetener, vinegar and Tamari sauce. 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, and green onions, 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 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
"Healthified" Lo Mein = 220 calories, 5.9 carbs, 4.5 fiber

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 Truvia (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 Truvia 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 calorically 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 Truvia)
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 Truvia 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 Truvia 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

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

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 Just Like Sugar (or Truvia)
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 Just Like Sugar (or Truvia)

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, 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"

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 Truvia (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

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!



7 oz unsweetened chocolate
14 TBS (1 3/4 sticks) butter or coconut oil
1 ¼ cup erythritol (or Truvia)
1 - 2 TBS Stevia Glycerite (adjust to desired sweetness) (omit if using Truvia)
5 large eggs

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.

Nutritional facts (per serving): 261 Calories, 4.8 Grams protein, 4.2 grams carbohydrates, 2.1 GRAMS FIBER, 27.4 g fat. SERVES 16 (1 slice per serving)

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 Truvia (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 Truvia 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 Truvia
1-2 TBS WATER(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 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

1/4 cup butter or coconut oil
1 egg
1/2 cup Truvia (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