"Tapioca" Pudding

I met a client yesterday who told me about the "raw" pudding she use to make with chia seeds, raw sugar and soy milk. I thought I could make it a little healthier using almond milk and stevia glycerite. Chia seeds are extremely high in Omega 3 and are loaded with antioxidants, vitamins, minerals, and fiber.

This raw pudding is so much healthier than JELL-O pudding! Have you read the ingredients on the box? Ingredients: Sugar, Tapioca, Cornstarch, Modified Food Starch, Contains less than 2% of Artificial Flavor, Nonfat Milk, Soy Lecithin, Calcium Carrageenan (Thickener), Salt, Polysorbate 60 (Prevents Scorching), Mono - and Diglycerides (Prevent Foaming), Artificial Color, Yellow 5, Yellow 6.



3/4 cup chia seeds
2 cups unsweetened vanilla almond milk
A pinch of Celtic sea salt
Stevia glycerite (to taste)
1/2 tsp vanilla extract
1/2 tsp nutmeg (optional)

In a bowl, mix all the ingredients together. Let the pudding set up for a few minutes. Stir the pudding every five minutes. The pudding will be very thin at first, but after sitting for 20 minutes the chia seeds will thicken up and it resembles tapioca pudding. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Tapioca = 209 calories, 33 carbs, 0 fiber
"Healthified" Tapioca = 134 calories, 13 carbs, 10.5g fiber

Asparagus Risotto with a Poached Egg

1 pound asparagus (trimmed)
1 TBS butter
1/2 onion (diced)
1 clove garlic (chopped)
4 cups "cauliflower rice"
1/2 cup chicken broth (or veggie broth)
1/2 cup Parmesan cheese(freshly grated)
1 TBS butter
Celtic sea salt & pepper to taste
1 splash lemon juice
4 eggs

Place the cauliflower in a food processor and chop until it resembles small pieces of rice and set aside.

Cook the asparagus in boiling water until it turns dark green, about 1-2 minutes, remove it from the heat, give it a cold water bath o stop the cooking process and set it aside.

Melt the butter in large sauce pan. Add the onion and saute until tender, about 5 minutes. Add the garlic and saute until fragrant, about 1 minute. Add the cauliflower rice and stir to coat with the butter. Add 1/2 cup of the stock and stir while simmering until it is gone. Continue until the cauliflower rice is cooked (about 5 minutes). Mix in the parmigiano reggiano and butter and stir until melted. Remove from heat and mix in the lemon and the asparagus.

Bring a large pot of water to a boil and reduce the heat to medium. Swirl water really fast in the pot. Crack an egg into a bowl and pour the egg from the bowl into the water. Repeat for the remaining eggs. Let the eggs cook until the whites are set but the yolks are not, about 2-3 minutes and fish them out. Split the risotto among 4 plates and top with the poached eggs. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Risotto = 494 calories, 14 fat, 17g protein, 49 carbs, 4g fiber
"Healthified" Risotto = 210 calories, 14g fat, 15.6g protein, 5 carbs, 3g fiber

CLICK HERE TO FIND THE FOOD PROCESSOR I USE TO MAKE "CAULIFLOWER RICE"

Easy Tomato Soup and FRUCTOSE Facts

Here is another common staple in most people's pantries that you can easily recreate.

Ingredients: Tomato Puree (Water, Tomato Paste)Water, High Fructose Corn Syrup, Wheat Flour, Salt, Vegetable Oil (Corn, Cottonseed, Canola and/or Soybean)Flavoring, Ascorbic Acid, and Citric Acid.

You've all seen the commercial saying "Fructose, It's Natural" right? Yeah... so is heroin!

Facts on Fructose
1. Fructose = 100% of the metabolic burden rests on your liver.
2. Fructose bypasses the enzyme phosphofructokinase, which is the rate-limiting enzyme in the glucose metabolism pathway.
3. Consequently, large amounts of fructose are shunted past the sugar-regulating pathways and into the fat-formation pathway instead.
4. The liver converts this fructose to fat, which, unfortunately, remains in the liver = FATTY LIVER DISEASE
5. Consuming fructose is essentially consuming fat!
6. FRUCTOSE = high uric acid, increase blood pressure and causes gout.
7. Fructose has no effect on ghrelin (hunger hormone) and interferes with your brain’s communication with leptin (hormone that tells us we are full), resulting in overeating and causing leptin resistance.

"HEALTHIFIED" TOMATO SOUP
1 can Cantadina Thick and Zesty Tomato Sauce
1/2 tsp onion powder
1/4-1/2 cup veggie/chicken broth (depending on how thick you want it)
OPTIONAL: 1 drop stevia glycerite (for a sweeter taste that Campbell's has)

In a saucepan, combine all the ingredients. Bring to a boil and let the flavors meld a bit and serve! Easy! Makes 2 servings.

Serve with Grilled Cheese using my PROTEIN BREAD found in the book: The Art of Healthy Eating SAVORY. 


NUTRITIONAL COMPARISON (per serving of soup)
Campbell's Soup = 90 calories, 19 carbs, 2g fiber
"Healthified" Soup = 74 calories, 10 carbs, 3.5g fiber

Cream of Mushroom Soup

Here is another item to toss from your pantry! What is that gelatinous goo anyway?

Ingredients: Water, Mushrooms, Vegetable Oil (Corn, Cottonseed, Canola and/or Soybean)Modified Food Starch, Wheat Flour, contains Less than 2% of: Cream (Milk)Salt, Dried Whey (Milk)Monosodium Glutamate, Soy Protein Concentrate, Yeast Extract, Spice Extract, Dehydrated Garlic.

MSG is a slow poison and it is in everything; Lay's potato chips, Doritos, Campbell's soups, Ramen, Canned Gravy, frozen dinners, frozen pizzas, salad dressings (especially low-fat varieties). Tons of 'reduced' or 'no-fat' foods are laced with MSG to make up for flavor lost when fat is reduced. If you don't see MSG on the label, you still aren't safe; the word 'Hydrolyzed Vegetable Protein','Accent, 'Aginomoto,' 'Natural Meat Tenderizer,' is just a sneaky names for MSG.

Glutamic acid in MSG is known as an excitotoxin; this means it excites the brain cells. It causes the brain cells to fire too much until they are exhausted and die. This causes us to be addicted to the MSG 'fix,' which is why Lay's Potato Chips claim, "I bet you can't eat just one." Lay's knows they have the upper hand on your brain chemistry. This excitotoxin effect in our brain causes ADHD, autism and Alzheimer's.

This process of over-exciting the brain depletes our brain of serotonin (the feel-good chemical in our brain and gut). Headaches and migraines are the main complaint of MSG consumption, which makes sense because low serotonin is the Migraine headaches are caused in part by changes in the level of serotonin. Serotonin plays many roles in the body, one of which is the effect on blood vessels. When serotonin levels are high, blood vessels constrict (shrink). When serotonin levels fall, the blood vessels dilate (swell). This swelling can cause pain or other problems. Many things can affect the level of serotonin in your body, including your level of blood sugar, certain foods and changes in your estrogen level if you're a woman. To read more check out my book: Secrets to Controlling Your Cravings, Weight and Mood.

MSG downregulates our body’s leptin production (our appetite suppression), so it makes us hungry sooner. Hoe can this be? Well, MSG stimulates the pancreas, which in turn increases insulin production even though there is no need for insulin. This will cause our blood sugar to rise too much and then drop. When our blood sugar drops, hunger is stimulated (which is why you don't want to eat too many carbohydrates either). Over production of insulin will cause insulin resistance, diabetes and obesity.

So instead, let's try this healthy option!

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

"HEALTHIFIED" CREAM OF MUSHROOM SOUP
1 pound regular white mushrooms, cleaned, quartered or sliced
1 TBS lemon juice
1 TBS butter
2 TBS minced shallots
1 tsp dried thyme
1/2 bay leaf
1 tsp Celtic sea salt
1/2 tsp fresh ground pepper
4 ounces cream cheese
2 cups veggie/chicken broth

In a food processor, coarsely chop mushrooms and lemon juice. Melt butter in a sauce pan and lightly sauté shallots on medium heat. Add mushrooms, thyme and bay leaf, sauté over moderate heat for 10-15 minutes, or until the liquid that is released from the mushrooms disappears. Add salt, pepper, cream cheese and chicken stock and bring to boil. Reduce heat and simmer for 20 minutes. Simmer for 10 minutes, stirring constantly. Correct seasoning and add more lemon juice to taste. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Campbell's Soup = 166 calories, 10g fat, 6.2g protein, 14 carbs, 2g fiber
"Healthified" Soup = 155 calories, 13g fat, 6.4g protein, 5.9 carbs, 1.3g fiber

Curry "Rice" and Curried Coconut Chicken

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.


RICE:
2 TBS coconut oil
1 TBS minced garlic
Fresh ground black pepper to taste
1 TBS ground cumin, or to taste
1 TBS ground curry powder, or to taste
1 TBS chili powder, or to taste
1 cup chicken broth
1 TBS wheat free tamari soy sauce
4 cups cauliflower, pulsed into rice

Place the cauliflower into a food processor and process into "rice." Heat oil in a medium saucepan over low heat. Sweat the garlic; when the garlic becomes aromatic, slowly stir in pepper, cumin, curry powder and chili powder. When spices begin to fry and become fragrant, stir in the broth and a little water.

Increase heat to high and add the soy sauce. Just before the mixture comes to a boil, stir in cauliflower rice. Bring to a rolling boil; reduce heat to low, cover, and simmer 15 to 20 minutes, or until all liquid is absorbed. Remove from heat and let stand 5 minutes.

CHICKEN:
2 lbs chicken breasts, cut into 1/2-inch pieces
1 tsp Celtic sea salt and pepper, or to taste
1 1/2 TBS coconut oil
2 TBS curry powder
1/2 onion, thinly sliced
2 cloves garlic, crushed
1 (14 ounce) can coconut milk
2 red peppers, sliced
1 (8 ounce) can Cantadina thick and zesty tomato sauce
1 tsp stevia glycerite)

Season chicken pieces with salt and pepper. Heat oil and curry powder in a large skillet over medium-high heat for two minutes. Stir in onions and garlic, and cook 1 minute more. Add chicken, tossing lightly to coat with curry oil. Reduce heat to medium, and cook for 7 to 10 minutes, or until chicken is no longer pink in center and juices run clear. Pour coconut milk, peppers, tomato sauce, and stevia into the pan, and stir to combine. Cover and simmer, stirring occasionally, approximately 30 minutes. Makes 6 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Chicken Curry = 609 calories, 20g fat, 49g protein, 53.4 carbs, 2g fiber
"Healthified" Curry = 400 calories, 20g fat, 47g protein, 7.7 carbs, 3.1g fiber

CLICK HERE TO FIND THE FOOD PROCESSOR I USE TO MAKE "CAULIFLOWER RICE"

Taco Seasoning and WHY NOT ORTEGA BRAND

Do you still have pre-packaged Taco Seasoning in your pantry? If you do, check this out!

Ingredients: Yellow Corn Flour, Salt, Maltodextrin, Paprika, Spices, Modified Corn Starch, Sugar, Garlic Powder, Citric Acid, Autolyzed Yeast Extract, Natural Flavor, Caramel Color (sulfites).

There are a few issues with using prepackaged spice mixes. First off, caramel coloring is a food dye that is in the process of being banned by the FDA due to it's links to causing cancer. Another issue is the maltodexterin...the danger is that maltodextrin is very high on the glycemic index: 105. This is 5 points higher than glucose which is 100. And, it is almost double that of table sugar which is around 59. AND ingredients are listed in the order of prevalence...they don't even list a spice until the 4th ingredient! I'll stick to making a triple batch of my own mix and keeping it in my pantry!



2 TBS chili powder
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp crushed red pepper flakes
1/2 tsp dried oregano
1 tsp paprika
3 tsp ground cumin
2 tsp Celtic sea salt
2 tsp fresh ground black pepper

In a bowl, mix together chili powder, garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper. Store in an airtight container. Makes 20 servings.

NUTRITIONAL COMPARISON (per serving)
Store Bought Taco Seasoning = 20 calories, 4 carbs, 0 fiber
"Healthified" Taco Seasoning = 5 calories, 0.9 carbs, 0.4g fiber

Baseball Cupcakes

We all know that sugar is bad, but we mistakenly believe complex carbohydrates are healthy and we need to eat them in abundance. BUT what if I told you that "Complex carbohydrates" and "Whole Grains" are just glucose molecules hooked together in a long chain; the digestive track breaks it down into glucose...also known as sugar. So a "complex carb" diet and a "sugary" diet are pretty much the same thing.

Whole wheat bread is high in sugar, higher than some candy bars and sugary sodas, and some scientists have proven that two slices of whole wheat bread will raise your blood sugar levels as high as if you were eating a candy bar.

According to the Life Extension article, eating two slices of whole wheat bread is worse than drinking a can of Coke or eating a candy bar. In 1981, the University of Toronto found that the Glycemic Index of white bread is 69 and whole-grain bread is 72. Wheat cereal is 67, but table sugar is only 52. That means the Glycemic Index of whole grain bread is higher than that of table sugar, which is also known as sucrose. For you “gluten free” readers out there...rice cakes are listed on the Glycemic Index at 77! This is why when people go “gluten free” and grab a lot of packaged “gluten free” items at the store, they gain weight rather than lose weight.

Simple sugars are so gratifying. That first bite of heaven can calm us down and give us energy at the same time. It’s like magic, with the power to flip our mood 180 degrees. That’s the upside of sweets. The downside is that the more you eat them, the more you want them. Excess sugar causes a hormonal imbalance, which leads to carbohydrate cravings and weight gain, literally turning your body into a fat-making, fat-storing machine. However, I’ve got good news for you. You are in charge and can get off the fast track to diabetes; and you can do it naturally. An overconsumption of fat-free foods and a sedentary life can lead to a condition called insulin resistance; which is a physical imbalance that makes the body respond abnormally to carbohydrate-rich foods and causes people to gain weight.

Sugars are the simplest form of carbohydrate; which can be natural such as lactose (milk sugar) and fructose (fruit sugar), or can be refined such as sucrose (table sugar). All starchy foods, like potatoes, and sweet foods, like fruits, raise blood sugar quickly. When digested they are immediately absorbed into the bloodstream, causing an increase in the hormone insulin. Insulin clears sugar and fat from the blood and to be stored in the tissues for future use. This causes weight gain. 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! To read more, check out my book: Secrets to a Healthy Metabolism.

Sugar is toxic for so many reasons, which is why we shouldn't let our kids eat whatever they want. So my goal is to make lots of recipes your kids would enjoy too!


To find TONS of great Kids ideas like this, check out my book: The Art of Eating Healthy: KIDS. We need to start our kids off on the right foot so they don't end up with issues that keep them from being the amazing little people they can be!!!

My friend, Jamie, has me make some yummy goodies for her boy's lunches. She has the CUTEST ideas for their lunches. Check out her BLOG. Her boys LOVE baseball, so I decided to make them baseball cupcakes.

1/2 cup coconut flour
1/4 tsp Celtic sea salt
1/4 tsp baking soda
6 eggs (or 3 eggs and 1/3 cup coconut milk)
1/2 cup Swerve  (or erythritol)
1 tsp stevia glycerite (omit if using Swerve)
1 tsp vanilla
1/2 cup coconut oil or butter, melted
1/4 cup unsweetened cocoa powder

The boys give these 2 thumbs up!

Preheat oven to 350 degrees F. In a medium sized bowl sift together the dry ingredients. Slowly add the wet ingredients into the dry ingredients and stir until very smooth. Grease a donut pan and fill about 2/3 of the way full with batter. Bake for 18-20 minutes, or until a toothpick comes out clean.

FROSTING:
1/2 cup coconut oil or butter
8 oz cream cheese or coconut cream
3 TBS Vanilla Almond Milk
1 TBS Stevia Glycerite (to taste)

In a bowl, mix the butter/oil and the cream cheese, almond milk, and sweetener to taste. Mix until creamy. Spread on top of cupcakes. I also melted 1 ChocoPerfection bar with 3 TBS almond milk. I placed the melted chocolate in a small Ziplock bag, and cut a tiny hole in the corner. I used this to pipe baseball stripes on the cupcakes. Makes 16 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Cupcakes = 283 calories, 19g fat, 3.6g protein, 26 carbs, 0.9g fiber
"Healthified" Cupcakes = 214 calories, 20g fat, 4.2g protein, 3.2 carbs, 1.7g fiber

Why Whey Protein you ask???

Did you know that if you gain 10 pounds of muscle, you will burn an extra 3500 calories per week? To burn that many calories doing cardio, you'd have to run for an hour each day of the week! To build 10 pounds of muscle, feed your body a high quality whey protein 1-3 times a day, and increase strength training. Whey protein is my favorite addition to my diet in the past few years. It provides me with the muscle maintaining protein I need when I work out or don’t consume the calories I need in a day.

Whey is a form of protein that is naturally-present in dairy products. Two issues I often see in athletic clients are they either do so much cardio that they tear down their muscles which kills their metabolism or they dip too low in calories which eats up their valuable muscle for energy (catabolic state). Whey protein is a popular protein supplement for fitness fanatics mainly because of its high concentration in the branched chain amino acids (BCAAs), leucine, isoleucine, and valine. BCAAs are the key players in maintaining muscle tissue and help to preserve muscle stores of glycogen and can help prevent muscle protein breakdown during exercise; again…let’s keep that metabolism humming. Consuming whey as a protein source for a post-exercise snack is awesome for our exhausted muscles.

Whey protein is also very low in fat and carbohydrates (some brands can be high in carbs so read the labels!). This is because the refinement process used to create whey protein powder removes nearly all of the fat and sugars in the liquid, leaving a final product that is almost 100% protein by volume. This makes whey protein great for dieters who want to hold onto their valuable muscle. Athletes, fitness enthusiasts and vegetarians find that whey protein helps them attain specific training goals and enhanced energy levels.

Whey protein has other properties that have health benefits, including the presence of certain biologically active nutrients that enhance the immune system and even stave off muscle wasting.

Whey Protein Benefits:
 Whey Protein is not stored as fat as easily as carbohydrates.
 Whey Protein decreases your hunger between meals.
 Whey Protein helps strengthen your immune system.
 Whey Protein increases energy levels, especially during low-calorie dieting and helps shorten recovery time between exercise sessions.
 Whey Protein helps repair and build new muscle.

Each type of protein has a specific biological value. The higher the value, the better it works. Whey protein has the highest biological value (bv) of any protein, 104. Beef has a bv of 80 and soy protein with a bv of 74. That means whey protein is 23% more effective than beef and 29% more effective than soy protein at helping you body build lean muscle! Unlike other proteins, like casein, which is another form of protein in milk, the speed at which whey protein is digested makes it an ultimate source of protein following exercise when your body requires amino acids promptly to aid with recovery.

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.

When buying a whey protein product, “Whey Protein Isolate” is the highest quality you can buy; which has at least 90 percent protein with only trace amounts of fat and lactose. Also check the sugar count; some brands add way too much sugar to make whey taste like candy and get you hooked on their product…and that sugar isn’t going to help our waist line! If you do decide to try whey protein powder, it’s important to read the ingredients on the product closely. Some whey protein powders have added ingredients that can be counter-productive to your goals. For example, whey protein “gainer” powders have tons of extra calories added to them in the form of sugar in order to increase their calorie content for people who are trying to gain weight. Jay Robb is a superior weight loss brand that uses stevia to sweeten their whey. Whey protein can be purchased in health or nutrition stores, in many large grocery stores, or directly from suppliers on the Internet.

There are many ways to consume whey protein as it can easily be added to water, unsweetened almond milk, or coconut milk. It can also be added to softer solid foods, such as cottage cheese, or used as an egg replacement in many baking recipes.

I'm not one to "drink" my calories...I like to eat! So, I use whey in many of my recipes, including chocolate chip cookies, animal crackers, bread sticks, cinnamon bread...

I always use Jay Robb Whey because:
1. Sourced from grass fed cows not treated with rBGH (Growth Hormone)
2. 25 grams of protein per serving!
3. No sugar, No aspartame, No fat
4. No artificial colors, flavors or sweeteners
5. No casein, msg or gluten
6. Made with stevia

Chili in a Biscuit Bowl

This was an awesome treat after a day of playing in the snow! I had the chili "melding" in the crockpot on low all day and I made the mini bread bowls the day before and stored them in the freezer for an easy addition to meals. All I had to do was shred some sharp white cheddar for the top. Yum!

2 pounds ground grass fed beef
1 pound spicy Bolinski's chicken sausage or Italian sausage
2 cans Cantadina Thick and Zesty Tomato Sauce
1/2 yellow onion, chopped
3 stalks celery, chopped
1 green bell pepper, seeded and chopped
1 red bell pepper, seeded and chopped
2 green chile peppers, seeded and chopped
2 slices nitrate free bacon
1 cup beef broth
1/4 cup chili powder
1 TBS minced garlic
1 TBS dried oregano
2 tsp ground cumin
1 tsp dried basil
1 tsp Celtic sea salt
1 tsp ground black pepper
1 tsp cayenne pepper
1 tsp paprika
1 (8 ounce) block Cheddar cheese, freshly shredded

Heat a large stock pot over medium-high heat. Crumble the ground chuck, bacon and sausage into the hot pan, and cook until evenly browned. Drain off excess grease. Pour in the tomato sauce. Add the onion, celery, green and red bell peppers, chile peppers, and broth. Season with chili powder, garlic, oregano, cumin, basil, salt, pepper, cayenne, and paprika. Stir to blend, then cover and simmer over low heat for at least 2 hours, stirring occasionally. After 2 hours, taste, and adjust salt, pepper, and chili powder if necessary. The longer the chili simmers, the better it will taste. Remove from heat and serve, or refrigerate, and serve the next day. To serve, ladle into bread bowls, and top with shredded Cheddar cheese.

BREAD BOWL:
3 eggs, separated
1/2 tsp cream of tartar
1/4 cup unflavored egg white or whey protein
3 ounces Sour Cream or cream cheese

Preheat oven to 350 degrees. Separate the eggs (reserve the yolks for cream brule). In a clean and dry bowl, whip egg whites and cream of tartar until stiff (see photo). Then add the whey protein until smooth. Using a spatula, gradually fold the cream cheese/sour cream into the white mixture, being careful not to break down the whites. Grease muffin tins and spoon the mixture into the pan (forming a dip in the middle), making 12 medium bowls or 24 mini bowls. Bake at 350 degrees for 12-15 minutes. You may need to put the center down once they come out so you can fill it with chili. Makes 6 servings.

NUTRITIONAL COMPARISON (per serving of chili):
Traditional Chili (with beans) = 600 calories, 55 carbs, 11g fiber
"Healthified" Chili = 459 calories, 5.9 carbs, 2.8g fiber

Traditional Bread Bowl = 332 calories, 61.7 carbs, 0 fiber, 10g protein
"Healthified" Bread Bowl = 80 calories, 0.9 carbs, 0 fiber, 10.3g protein

Animal Crackers

Again, food manufacturers make a kids snack unhealthy with TRANS-FATS and High Fructose Corn Syrup!

Ingredients in Animal Crackers: Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate [Vitamin B1]Riboflavin [Vitamin B2]Folic Acid)Sugar, Partially Hydrogenated Soybean Oil, High Fructose Corn Syrup, Salt, Sodium Bicarbonate (Leavening)Soy Lecithin (an Emulsifier)Natural Flavor, Non Fat Dry Milk, Mace



To find the recipe, check out this book at http://amongfriends.us/maria.php




Nutritional Information (per 4 crackers) = 82 calories, 1.5 carbs, 0.75g fiber

Tomato Gorgonzola Bisque

Campbell's Tomato Soup is another common staple in many pantries that you can easily recreate.

Ingredients: Tomato Puree (Water, Tomato Paste)Water, High Fructose Corn Syrup, Wheat Flour, Salt, Vegetable Oil (Corn, Cottonseed, Canola and/or Soybean)Flavoring, Ascorbic Acid, and Citric Acid.

You've all seen the commercial saying "Fructose, It's Natural" right? Yeah... so is arsenic!

Facts on Fructose
1. Fructose = 100% of the metabolic burden rests on your liver.
2. Fructose bypasses the enzyme phosphofructokinase, which is the rate-limiting enzyme in the glucose metabolism pathway.
3. Consequently, large amounts of fructose are shunted past the sugar-regulating pathways and into the fat-formation pathway instead.
4. The liver converts this fructose to fat, which, unfortunately, remains in the liver = FATTY LIVER DISEASE
5. Consuming fructose is essentially consuming fat!
6. FRUCTOSE = high uric acid, increase blood pressure and causes gout.
7. Fructose has no effect on ghrelin (hunger hormone) and interferes with your brain’s communication with leptin (hormone that tells us we are full), resulting in overeating and causing leptin resistance.

In this recipe I swapped out the heavy cream, skim milk and sugar with chicken broth and stevia. This cut a lot of calories, yet kept a lot of flavor. I LOVE this soup. I often add some baby lobster pieces from Trader Joe's to make a filling lunch.

"HEALTHIFIED" SOUP
1 TBS butter or coconut oil
¼ large red onion, diced
½ cup red bell pepper, diced
2 cloves garlic, minced
¼ Cup Gorgonzola cheese, crumbled
4 oz cream cheese, softened
1 cup veggie/chicken broth
1 (14.5 oz.) diced tomatoes
1 ½ Cups tomato sauce
2 tsp dried basil
1/4 tsp stevia glycerite (or to taste)
¼ tsp pepper

Heat oil in a medium saucepan over medium heat. Add the onion, pepper, and garlic; cook and stir 4 to 5 minutes or until vegetables are soft. Add the cheeses and broth; heat mixture until cheeses melt and the mixture is simmering.

Stir in the tomatoes (including their liquid), tomato sauce, basil, stevia, and pepper. Continue to simmer mixture for 15 to 20 minutes while stirring constantly. Do not boil. OPTION: Cool soup a bit and puree it until smooth, then return to heat. Makes 4 servings. Serve with Parmesan Crisps.

NUTRITIONAL COMPARISON (per serving)
Traditional Soup = 257 calories, 14.3 carbs, 2.2 fiber
"Healthified" Soup = 202 calories, 5 carbs, 2.5g fiber

Why it’s Healthy
B1, B3, B6, Folate, C, A
Potassium, Magnesium, Iron, Zinc, Calcium, Iodine, Chromium
Omega 3 and 6

Slow Cooker Chicken Gumbo

Here is an easy dinner to throw together the night before. I put everything in a Crockpot (click here to find the slow cooker that I love and it is on sale now!) and prepared the cauliflower rice the day before. When I woke up, I pulled the Crockpot shell out of the fridge, plugged it in. Then all I had to do when I got home from work was to stir fry the cauliflower for about 5 minutes and "tada" a healthy, yummy dinner!


I also get a lot of questions about brown rice or quinoa. Well, check out this chart, which you can find more charts like this in my cookbook: Nutritious and Delicious.

To read more on why Asians eat rice without weight gain, click HERE.

"HEALTHIFIED" GUMBO
1 pound boneless skinless chicken breasts, cut into 2-inch pieces
1 (10-ounce) package frozen okra, thawed
2 links andouille sausage, diced
1 cup chopped onions
2 celery stalks, chopped
1 green bell pepper, seeded and chopped
1 tsp dried thyme
1 tsp dried oregano
1/2 tsp Celtic sea salt
2 bay leaves
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp mustard powder
1/4 tsp cayenne pepper
1/4 tsp ground black pepper
2 cups chicken broth
2 cups Contadina Thick and Zesty sauce
2 cups Cauliflower rice (I prepared the night before and had ready to stir fry when I got home)

In a slow-cooker, combine the chicken and all remaining ingredients except the cauliflower rice. Mix well to combine. Cover and cook on low for 6 to 8 hours or high for 3 to 4 hours. Serve over cauliflower rice.

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

CLICK HERE to find the Food Processor I use to make "cauliflower rice"

White Chocolate Espresso Torte with Hazelnut Praline

HAPPY VALENTINE'S DAY!

PRALINE:
1/3 cup erythritol
1/2 tsp stevia glycerite
1/4 cup water
1 1/2 tsp instant espresso powder
1 cup hazelnuts, toasted , husked
MOUSSE:
12 ounces LaNouba sugar free white chocolate, finely chopped
5 TBS unsweetened vanilla almond milk
2 cups chilled heavy whipping cream
2 1/2 tsp instant espresso powder
GANACHE:
2/3 cup DaVinci's sugar free kahlúa syrup
4 tsp instant espresso powder
7 oz unsweetened chocolate, chopped
3/4 cup unsweetened vanilla almond milk OR heavy whipping cream
CAKE:
4 large eggs, room temperature
1/3 cup erythritol
1/2 tsp stevia glycerite
3 1/2 tsp instant espresso powder, divided
1 tsp vanilla extract
1/8 tsp Celtic sea salt
1 cup blanched almond flour
1 tsp baking soda
2 TBS coconut oil or butter, softened

For praline: Place sheet of foil on work surface. Bring sweetener and 1/4 cup water to boil in heavy medium saucepan over medium-high heat, stirring until sweetener dissolves. Boil for 7 to 8 minutes. Mix in espresso powder, then nuts. Scrape mixture onto foil; quickly spread out onto foil. Cool completely. Chop praline into small pieces. Try to leave some for the cake...these taste really good!

For mousse: Stir chocolate and 5 almond milk in metal bowl set over saucepan of barely simmering water until chocolate is smooth. Remove bowl from over water. Cool chocolate to lukewarm, stirring occasionally. Using electric mixer, beat cream in large bowl until soft peaks form. Gradually pour lukewarm chocolate over cream, folding to blend well. Transfer 2 1/2 cups mousse to another medium bowl; gently fold in espresso powder. Cover and chill both bowls of mousse until firm, at least 6 hours. Can be made 1 day ahead. Keep chilled.

For soaking syrup and ganache: Stir syrup and espresso powder in small bowl until espresso dissolves. Place chocolate in medium bowl. Bring almond milk or cream to boil in small saucepan; pour over chocolate. Stir until melted and smooth. The soaking syrup and ganache can be made 1 day ahead. Cover separately and store at room temperature.

For cake: Preheat oven to 350°F. Grease a 15 x 10-inch sheet of parchment paper. Line 15x10x1-inch baking sheet with prepared parchment. Combine eggs, sweetener, 2 teaspoons espresso powder, vanilla, and salt in large bowl. Using electric mixer, beat until egg mixture is thick and fluffy and falls in ribbons when beater is lifted, 6 to 7 minutes. Sift almond flour and baking soda over in 3 additions, folding gently just to incorporate after each addition. Transfer 1 cup batter to small bowl; fold in butter. Fold batter from small bowl back into batter in large bowl just until combined; spread evenly on baking sheet.

Bake cake until tester inserted into center comes out clean and cake begins to pull away from pan, about 18 minutes. Cool cake in pan on rack 30 minutes.

Cut around pan sides. Slide spatula under parchment to loosen from pan and invert cake onto work surface. Peel off parchment. Cut cake crosswise into 4 rectangles, each about 10 x 3 1/2 inches.

Place 1 cake rectangle on platter (I made mine into a round cake, but rectangles work too). Brush 2 tablespoons soaking syrup over. Spread 3 tablespoons ganache over, then 1/3 of espresso mousse (about 3/4 cup). Repeat 2 more times with cake, syrup, ganache, and mousse. Top with fourth cake layer; press lightly to adhere. Spread 2/3 cup plain mousse thinly over top and sides of torte to seal, then spread remaining mousse over top and sides. DO AHEAD: can be made 1 day ahead. Tent loosely with foil and chill. Makes 16 servings

NUTRITIONAL COMPARISON (per serving)
Traditional Torte = 465 calories, 46.3 carbs, 0.8g fiber
"Healthified" Torte = 384 calories, 7.25 carbs, 3.4g fiber

Peanut Butter Twix and SEROTONIN

Have you ever heard of tryptophan? It is the amino acid blamed for sleepiness after a Thanksgiving meal. Tryptophan can also increase our serotonin levels. Serotonin is used in your gut extensively (80% to 90% is found there) but in your brain it does various things like control of appetite, mood and anger.

Serotonin natures are happy, sensory, and live in the moment. Despite being calm they can be very impulsive and like to seek a wide variety of exciting new activities.

Serotonin deficiency is a primary cause of mood or depression disorders. Other symptoms can include carbohydrate-craving, allergies, arthritis, backache, constipation, diarrhea, headache, migraines, insomnia, premature ejaculation, tinnitus, yawning, lack of pleasure, being a loner, OCD, perfectionism, rage, shyness, lack of concentration, and slow reactions. *Note: You need more serotonin during your menstrual cycles!

HOW TO INCREASE YOUR SEROTONIN LEVELS
In order to increase your serotonin, you need more tryptophan. Tryptophan is a precursor to serotonin. Here is a list of the best food sources for tryptophan. The list is basically in descending order of how much you get from a typical portion.

• SLEEP (not a food, but important!!!)
• Wild game
• WHEY PROTEIN
• Avocado
• Egg
• Duck
• Cottage Cheese/Ricotta
• Turkey
• Sausage
• Halibut
• Beef liver
• Chicken
• Cinnamon (reduce carb craving)
• Chocolate (cocoa)




Ingredients in a Traditional TWIX bar = Milk Chocolate (Sugar, Cocoa Butter, Milk Ingredients, Cocoa Mass, Lactose, Soy Lecithin, Polyglycerol Polyricinoleate, Artificial Flavour)Enriched Flour (Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid)Sugar, Hydrolyzed Palm and Palm Kernel Oil, Corn Syrup, Milk Ingredients, Dextrose, Salt, Cocoa Mass, Sodium Bicarbonate, Soy Lecithin, Soybean Oil, Artificial Flavour.


COOKIE:
1/2 cup vanilla whey or egg white protein
3/4 cup peanut flour
1/4 tsp baking soda
1/4 tsp Celtic sea salt
1/4 cup butter or coconut oil
4 TBS Swerve (or erythritol)
1 tsp stevia glycerite (omit if using Swerve)
2-3 TBS water (just enough to hold dough together)

Preheat the oven to 375 degrees F. In a medium bowl, stir together the whey, peanut 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. Take about 2 TBS of dough at a time to roll out long biscuit shapes (resembling a Twix bar). Place on cookie sheet. Bake for 7 minutes, turn off oven. Leave in oven for 3 more minutes to cool to crisp up. Place in freezer to freeze (frozen biscuits will hold the caramel better).

Peanut Butter Layer:
6 TBS Natural Peanut Butter
6 TBS vanilla almond milk
Sweetener to taste

Place all ingredients in a mixing bowl and stir until well combined. Add sweetener to taste. Place peanut butter sauce on top of the cookie and place in freezer to set.

Chocolate:
1 CHOCO-Perfection Bar2 TBS vanilla almond milk

In a double boiler, combine ingredients, melt the chocolate (or microwavable bowl, microwave for 30 seconds). Stir well. Drizzle over the peanut butter covered cookie. Place in freezer to set. Makes 12 individual twix bars.

NUTRITIONAL COMPARISON (per 2 Twix bars)
Traditional Twix = 290 calories, 5g protein, 15g fat, 37 carbs, 2g fiber
"Healthified" Twix = 195 calories, 9.1 g protein, 16.7 g fat, 2.9 g fiber, 3.3 g carbs

Huevos Rancheros AND TRANS-FAT FILLED SALSA!!!

I never suspected to look at an ingredients list on a salsa and see PARTIALLY HYDROGENATED OILS, but I did. On one of my grocery store visits with a client, she claimed..."I use this salsa." It was in the refrigerated section, so I wasn't even going to look at it. I figured it was a great product, but nope...manufacturers ruin everything. So when making this dish, always check ingredients!


One reason why trans-fats are so bad is that they interfere with our cell's ability to metabolize OMEGA 3 fats. Our brain = 60% fat. Trans-fats damage cell membranes of vital structures of our brain and nerve cells.
Imagine this: We have “parking spots” that are specifically designed to receive certain molecules. When OMEGA 3’s “park”, it fills assigned parking spot and contributes to the health of the membrane. However, if trans fatty acid "cars" come along, they try to squeeze into a space that doesn't fit. A biochemical traffic jam occurs and the right cars can’t get to where they need to be.

2 problems occur:
1. The molecular misfit “car” is left to wander throughout the body, causing damage in other places.
2. These misfit “cars” keep pushing their way in, damaging them and the “cars” around them. This also changes the cellular membrane and the right “cars”, the healthy nutrients, no longer fit.

Hydrogenated fats can weaken cell membranes, keeping out needed nutrients and also allowing harmful ones to leak in. Causing inflammation (which will increase cholesterol)...cholesterol isn't the bad guy. Think of cholesterol as the firefighters that are trying to put out the fire (inflammation). We need to heal inflammation, NOT take a prescription drug that kills the firefighters. That is isn't going to help...put out the fire!

To read more on this, check out: Secrets to Controlling Your Weight, Cravings and Mood.





"Tortillas"
Coconut oil/ghee/butter (for frying)
3 egg whites
1/4 cup unflavored whey
2 TBS cream cheese, very soft
1 tsp onion powder
Optional: 1 tsp Mexican spices

Toppings
1/2 cup grass fed beef
½ cup finely chopped mushrooms
4 eggs
1 cup shredded Cheddar cheese
8 slices bacon, cooked and crumbled
Optional: salsa, sour cream, guacamole

Place the egg whites (no yolks at all...or it won't work) in a bowl and whip with a hand mixer or stand mixer until they are very stiff (VERY STIFF, see photo). Slowly add in the unflavored whey and spices. Then gently stir in the cream cheese. Heat oil in a small skillet over medium-high heat. Fry tortilla dough one at a time until firm, but not crisp. Remove to paper towels to drain excess oil.

Meanwhile, combine the beef and mushrooms in a pan and fry until cooked.
When tortillas are done, fry eggs over easy in the skillet. Add more oil if the tortillas have absorbed it all.

Place "tortillas" onto plates, and spread a layer of meat on them. Top with cheese, a fried egg, crumbled bacon and if desired, salsa. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Dish = 495 calories, 20g fat, 21g protein, 24.2 carbs, 5.2g fiber
"Healthified" Dish = 224 calories, 19g fat, 27g protein, 2.3 carbs, trace fiber

Cheeseburger Stuffed Buns

My friend Rebecca mentioned that she makes a "Cheeseburger Bun" for her family. Her traditional recipe is a flour and yeast bread, stuffed with hamburger and cheese. She tried the "healthified" recipe out with her family and the whole family loved it! Even my little sweetheart Trista liked it! Thanks Rebecca!

1 pound grass fed beef
1/4 onion, chopped
Optional: additional spices, salt and pepper
3 eggs, separated
1/4 cup unflavored whey
1 tsp onion powder (if desired)
6 slices cheddar cheese

In a fry pan, cook the beef and onions. Add salt, pepper and spices. Set aside.

Preheat oven to 350 degrees. Separate the eggs. Mix the whites in a clean, dry bowl (it won't work if there is water in the bowl). Mix in the unflavored whey. (Optional: using a spatula, gradually fold the egg yolk mixture into the white mixture, being careful not to break down the whites). Add in the onion powder. Place the "dough" on a greased baking sheet, top with ground beef and cheese, then top with another layer of "dough." Bake at 350 degrees for 18 minutes. Makes 6 sandwiches.

NUTRITIONAL COMPARISON (per sandwich)
Traditional Cheeseburger Bun = 365 calories, 22.1 carbs, trace fiber
"Healthified" Cheeseburger Bun = 245 calories, 1 carb, trace fiber

Almond Joy Donuts

To see the recipe, check out the new cookbook: Low Carbing Among Friends at http://amongfriends.us/order.php


NUTRITIONAL COMPARISON (per donut)
Traditional Chocolate Covered Cake Donut = 327 calories, 33.2 carbs, 1.3g fiber
"Healthified" Cake Donut = 217 calories, 7.4 carbs, 4.2g fiber

NUTRITIOUS and DELICIOUS!

Are you looking for a Valentine’s Day present for you mother? Daughter? Best friend? Well, who wouldn’t love a cookbook with great tasting recipes that also help you lose weight?

Being on a diet can make anyone miserable AND create SEROTONIN AND DOPAMINE DEFICIENCIES! But this book changes everything. NUTRITIOUS and DELICIOUS has great ideas for enjoying your favorite foods from “pasta” to “Oreo Cookies” without the extra guilt. Find secret ways lower calories and carbohydrates and still indulge in decadent foods like “macaroni and cheese”.

All the proceeds go towards bringing Micah and Kai home…hopefully sooner rather than later! We are still waiting for our court date!

Click HERE to order.

Or go to my website at: http://www.marianutrition.com/index.html

Slow Cooker Curried Chicken

I get A LOT of questions about yogurt…even the plain Greek yogurt has too much sugar for me.  Instead of yogurt for your protein smoothie or an addition to the “Healthified” Granola…try this. It has less calories than yogurt or skim milk, and only 3 grams of sugar (versus 9 for plain yogurt...yogurt is high in lactose, which we slowly lose the enzyme after childhood to break this down..."lactose intolerance"). It also has 10 live and active cultures for good bacteria. Feeding your body delicious fermented foods and drinks is a great way to boost your brain-body connection. Did you know that the health of your intestines affects your moods, behavior and brain health?

Our moods are directly correlated to the intestinal flora of our gut...the nervous system actually come from the gut to the brain (in the pasted they thought it was the other way). The first thing I recommend for my clients who are dealing with depression or low moods is a quality bifido bacteria. To read more on how to beat depression without the side effects of prescription drugs, check out Secrets to Controlling Your Weight Cravings and Mood.

Check out the nutritional analysis compared to regular yogurt! WOW!

Yoplait Yogurt = 175 calories, 35 carbs, 28 sugar, 0 fiber (more sugar than a KIT KAT!)
Plain Greek Yogurt = 120 calories, 17 carbs, 10 sugar, 1 fiber
Coconut Milk KEFIR = 70 calories, 6 carbs, 3 sugar, 3 fiber

Click HERE to find the website.

Here is an easy dinner for all of you busy families! I put everything in a Crockpot the night before. When I woke up, I pulled the Crockpot shell out of the fridge, plugged it in. When I got home, I had an awesome dinner waiting. I also served NAAN Bread with it.

6 cloves garlic, minced
2-inch piece fresh ginger, minced
4 TBS curry powder
3 cups chicken broth
2 cups Coconut Milk Kefir
6 bone-in skinless chicken thighs, about 2 1/4 pounds
1 1/2 TBS Celtic sea salt
Freshly ground black pepper
1 head cauliflower, broken into large florets
1 red pepper, cut into slices
1 yellow pepper, cut into slices
1 green pepper, cut into slices
1 bunch fresh mint, chives or cilantro leaves, chopped
1 lemon, cut in wedges

Season the chicken all over with salt and pepper. Add all the ingredients except the lemon wedge into the slow cooker. Cover and cook on HIGH for 6 hours.

Divide curry evenly into bowls and scatter freshly torn mint, chives or cilantro on top. Serve with a wedge of lemon. Easy and yummy!

NUTRITIONAL INFO (per cup) = 292 calories, 10.2 carbs, 2.3g fiber

Peanut Butter Chocolate Chip Mini Muffins

Swerve = It is made from chicory root (oligosaccharides), calcium, vitamin C, and orange peel.
SWEETNESS/CONVERSION = Same as table sugar. Use cup for cup.
CALORIES = 0
WHY I USE IT = Swerve has none of the strong aftertastes of stevia or artificial sweeteners.
BENEFITS = Keeps ice cream soft, makes perfect caramel sauce, makes cookies soft on the inside and chewy on the outside, and it tastes great.
1. CHOLESTEROL: It decrease the levels of serum LDL cholesterol in the blood.
2. INFLAMMATION: It contains vitamin C, one of the most powerful antioxidants.
3. DIABETES: The inulin content is not digestible, so its lack of glucose can help promote optimal blood sugar levels while also increasing stool bulk and consistency.
4. CONSTIPATION: It provides soluble fiber, which improves digestion.
5. GALL BLADDER ISSUES: It builds your body's resistance to gallstones and liver stones. By increasing the flow of bile, it assists the body in digesting foods and liquids. The extra bile also helps break down fats in the body.Chicory root has a mild laxative effect, increases bile from the gallbladder, and decreases swelling.
6. URINARY INFECTIONS, KIDNEY STONES and GOUT: It has diuretic properties that provide protection for the urinary tract system and kidneys. Toxins are removed and the cleansing of the body is stimulated because of an increase in urine flow. It has been used to expel gravel, calcium deposits, and excess uric acid from the body, which helps to prevent gout and kidney stones.
7. WEIGHT LOSS: Chicory root benefits weight loss because of the effect it has on the digestive system. It is an excellent source of fructooligosaccharides which help promote the growth of beneficial bacteria in your digestive tract. It also increases the rate of the break down of fats. It also helps with weight loss because it helps keep insulin levels low while enjoying sweet foods.
8. NATURAL "Liver" CLEANSER: Chicory root also supports the body's detoxification system through the liver and kidneys, and is believed to help with calcium absorption. Chicory also helps prevent jaundice and an enlarged liver when mixed with water. Because of Chicory Root’s potential for removing contaminants from the digestive system, the liver does not have to work as hard to filter out toxins that may have escaped into the bloodstream. It also acts as a gentle laxative and diuretic for removing excess water and toxins, and this can also reduce strain on the liver.
9. ANXIETY: It is a natural sedative and anti-inflammatory for the nervous system. If you have anxiety issues and still drink coffee, this sweetener can help.
10: INDIGESTION: It acts as an herbal antacid, the root neutralizes acid and correct acid indigestion, heartburn, gastritis, vomiting, upset stomach. Because it stimulates bile production, this helps to speed up the digestive process after eating too much rich food.
11. SKIN: Used externally, the Chicory Root has healing properties for cuts, sunburn, swellings, hemorrhoids, and poison ivy. It reduces the inflammation of rheumatism and the pain of stiff and sore joints.
UNDESIRED PROPERTIES = It is expensive, but other than that it is perfect!

Glycemic Index of Sweeteners
Stevia Glycerite = 0
Erythritol = 0
Swerve = 0
Truvia/ZSWEET = 0
JUST LIKE SUGAR = 0
Xylitol = 7
Maple Syrup = 54
Honey = 62
Table Sugar = 68

1/2 cup butter or coconut oil
1/2 cup Swerve (or erythritol )
1 tsp stevia glycerite (omit if using xylitol)
3 eggs, beaten
1/2 cup natural peanut butter

3/4 cup sour cream
1 tsp vanilla extract
2 cups peanut flour
1 tsp baking powder
1 tsp baking soda
1/2 tsp Celtic sea salt
1 cup ChocoPerfection Bar, chopped


Preheat oven to 350 degrees F. Cream butter and sweetener. Beat eggs in well. Mix in peanut butter, sour cream, and vanilla. Combine peanut flour, baking powder, soda and salt together and add to creamed mixture. Stir in most of the chocolate chips, reserving a few for the top. Spoon mixture into greased mini muffin tin. Place in oven for 10-12 minutes. Test with a toothpick for doneness. Makes 12 large muffins or 42 mini muffins.

NUTRITIONAL COMPARISON (per 1 large cupcake)
Traditional Chocolate Chip PB Cupcakes = 396 calories, 49.5 carbs, 2.5g fiber
"Healthified" Chocolate Chip PB Cakes (making 12 servings) = 302 calories, 12 carbs, 6.9g fiber
"Healthified" Mini Muffins (making 42 muffins) = 86 calories, 3.6 carbs, 2g fiber

*Nutritional Info using ChocoPerfection Bar

Cinnamon Streusel Muffins and Hazelnut Meal

You can’t hide a lot of super-healthy foods...I don’t think I could disguise salmon in an ice cream and my nephew will never try “KALE CHIPS” again! But flaxseeds have an agreeable flavor and texture for kids. Flaxseeds are great sources of omega-3s (proven to help with improved learning capacity as well as many other health benefits), they are also affordable and tasty. Try adding them to trail mix or making “healthy candy” by mixing them with xylitol honey and toast them on low heat. Once your kids get used to the nutty flavor, you can work them into other not-so-sweet recipes like salads. They are also filled with fiber to help balance our blood sugar out when we eat excess carbohydrates and sugar.

Sugar and carbohydrates are so gratifying. That first bite of heaven can calm us down and give us energy at the same time. It’s like magic, with the power to flip our mood 180 degrees. That’s the upside of carbohydrates. The downside is that the more you eat them, the more you want them. Excess carbohydrates causes a hormonal imbalance, which leads to more carbohydrate cravings, mood imbalances and weight gain, literally turning your body into a fat-making, fat-storing machine. However, I’ve got good news for you. You are in charge and can get off the fast track to diabetes; and you can do it naturally. An over-consumption of fat-free foods and a sedentary life can lead to a condition called insulin resistance; which is a physical imbalance that makes the body respond abnormally to carbohydrate-rich foods and causes people to gain weight.

Eczema is an auto-immune response. And there is more and more proof that food intolerance (as well as food allergy) effects the immune system. Eliminating common allergens such as gluten and dairy often clear up the skin. Adding freshly ground flax can clear the skin up even faster. Prostaglandins influence skin health and are the body’s chemical messengers. It is created from the essential fatty acids that we eat, such as flax, seafood and evening primrose oils. They are not stored in the body. This is why consuming essential fatty acids every day is so important! Please be aware that during the healing process your body eliminates toxins from the cells which had built up and eczema may reappear or get worse for a period of time. This process is known as a healing crisis.

 To find more health tips and 'kid-friendly' meals and snack, check out my new KIDS COLOR cookbook: The Art of Eating Healthy: KIDS.

I LOVE hazelnut meal for baking. It gives muffins and cookies such an awesome flavor. Per cup, hazelnut meal has only 8 effective carbs, vs white flour has 92 effective carbs per cup! I get mine HERE for a great price.

Muffin Batter:
2 cups hazelnut meal (or other nut)
1 cup freshly ground flaxseed
2 tsp aluminum free baking powder
1/4 tsp Celtic sea salt
1 tsp cinnamon

½ cup Swerve (or erythritol)
1 tsp stevia glycerite
2 tsp vanilla extract
1/2 cup unsweetened almond milk
1/4 cup coconut oil or butter, melted
4 eggs
Streusel:
1 cup hazelnut meal (or other nut meal)
1/4 cup Swerve (OR erythritol)
½ tsp stevia glycerite
1 TBS cinnamon
1/8 tsp Celtic sea salt
1/4 cup chilled butter

Preheat oven to 350. Grease muffin pan. In a mediums sized bowl, mix streusel ingredients until crumbly. Set aside. In another bowl, mix all muffin batter ingredients together. Put a thin layer of muffin batter into each muffin cup. Add a tablespoon of streusel, top with another layer of muffin batter, then top this with the remaining streusel. Bake for 18-20 minutes or until set. Let cool and enjoy! Serves 12.

NUTRITIONAL COMPARISON (per serving):
Traditional Boxed Cinnamon Muffin = 210 calories, 29 carbs, 0 fiber

“Healthified” Cinnamon Muffin = 182 calories, 2.5 carbs, 1g fiber

SNICKER'S Candybar!

Yikes! Now these are addicting! And MUCH healthier than a traditional Snickers! Trans-fat is SO bad for our cells!

Ingredients in Snickers = Milk Chocolate (Sugar, Cocoa Butter, Chocolate, Skim Milk, Lactose, Milkfat, Soy Lecithin, Artificial Flavor)Peanuts, Corn Syrup, Milkfat, Skim Milk, Vegetable Oil (Partially Hydrogenated Soybean and/or Hydrogenated Palm Kernel Oil)Salt, Lactose, Egg Whites, Chocolate, Artificial Flavor.


Chocolate Coating:
2 cups ChocoPerfection
1 cup Natural Peanut Butter
Nugget Layer:
1/4 cup butter
1/4 cup Organic Zero (or erythritol )
1 tsp stevia glycerite
1/4 cup vanilla egg white or whey protein
1 cup cream cheese
1 tsp vanilla
1 1/2 cup salted peanuts, chopped
Caramel Layer:
1 cup Just Like Sugar OR xylitol
6 TBS butter
1/2 cup heavy whipping cream

In a saucepan melt 2 cup of the milk chocolate chips, and 1 cup of creamy peanut butter. Spread HALF on bottom of cake pan. Then put in freezer to set up while next layer is prepared.

NUGGET LAYER: In a saucepan boil 1/4 cup of butter, 1/2 cup of erythritol, and 1/4 cup whey protein together for about 5 minutes. Take off stove and add 1 cup cream cheese, 1/4 cup creamy natural peanut butter, 1 tsp vanilla, and 1 1/2 cups salted and chopped peanuts. Pour over first layer that was chilling then place back in freezer.

CARAMEL LAYER: Using Just Like Sugar: Before you begin, make sure you have everything ready to go - the cream and the butter next to the pan, ready to put in. Work fast or the sweetener will burn. Heat butter on high heat in a heavy-bottomed 2-quart (2 L) or 3-quart (3 L) 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, and then pour into a glass mason jar and let sit to cool to room temperature. Store in the refrigerator up to 2 weeks. Drizzle all over the cheesecake just before serving. You can also top with pecan pieces.

Using Xylitol: Again have everything ready. Wear oven mitts; the caramelized sugar will be much hotter than boiling water. In a heavy-bottomed 2-quart (2 L) or 3-quart (3 L) saucepan, heat sweetener on moderately high heat. As it begins to melt, stir vigorously with a whisk or wooden spoon. As soon as it comes to a boil, stop stirring. You can swirl the pan a bit if you want, from this point on. As soon as all of the xylitol crystals have melted (the liquid should be dark amber in color), immediately add the butter to the pan. Whisk until the butter has melted.

Once the butter has melted, take the pan off the heat. Count to three, then slowly add the cream to the pan and continue to whisk to incorporate. Note that when you add the butter and the cream, the mixture will foam up considerably. 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.

Spread over the top of the second layer that is chilling- place back in freezer.

Next you will want to cut into candy bar shapes...I like to make them "mini" for portion control. Warm the chocolate coating and roll the frozen bars in the chocolate to coat well. Place on parchment paper and chill. Keep in refrigerator. Makes 24 candybars.

NUTRITIONAL COMPARISON (per bar)
Traditional Snickers = 271 calories, 34.5 carbs, 1.3g fiber, 4.3g protein
"Healthified" Snickers = 254 calories, 8 carbs, 4.6g fiber, 5.6g protein

Toblerone Chocolate Candies

Toblerone chocolate is a very distinct chocolate with tiny pieces of almonds and a toffee-honey crunch. Here is a recipe to satisfy that craving.

1 ChocoPerfection or Simply Lite milk chocolate bar
2 pieces Russel Stover Sugar Free Toffee Squares, chopped fine
1 TBS almonds, chopped
1 TBS almond milk

In a double boiler, heat all the ingredients just until melted (make sure not to burn the chocolate). Place the melted chocolate into ice cube trays and place in freezer until set. Enjoy!

NUTRITIONAL COMPARISON (per bar)
Toblerone Bar = 510 calories, 63 carbs, 0 fiber (63 effective carbs), 6g protein
"Healthified" Bar = 359 calories, 34 carbs, 29 fiber (5 effective carbs), 5g protein

Moussaka (Greek Lasagna)

I prepared this one Sunday afternoon and froze it before baking it. The other day, I knew I was going to be too busy to prepare a meal when I got home, so I took the frozen Moussaka out of the freezer and placed it in my oven on a "delay timer." I had the Moussaka finish baking about 30 minutes before dinner so it could "set"...most people cut lasagna and such too early, which will make it runny. If you like Greek food, you will love this!

EGGPLANT LAYER:
3 large eggplants
Pinch of Celtic sea salt and freshly ground black pepper
Coconut oil or butter
MEAT LAYER:
1/2 medium onion, chopped
2 garlic cloves, minced
1/2 lemon, sliced in thin circles
1 handful fresh oregano leaves, chopped
2 handfuls fresh flat-leaf parsley, chopped
1 1/2 pounds ground lamb or grass fed beef
2 cups finely chopped mushrooms
1 cinnamon stick
1/4 tsp nutmeg
1 (16-ounce) can Contadina Thick and Zesty Tomato Sauce
CHEESE SAUCE:
4 TBS Butter
1/2 cup beef broth
2 eggs, separated
8 ounces feta cheese, crumbled
1 to 2 cups freshly grated Parmesan
Pinch of nutmeg

To prepare the eggplants: Cut off the stems, remove the skin with a vegetable peeler, and cut lengthwise into 1/2-inch thick slices. Season all the pieces of eggplant with salt and pepper on both sides. Coat a large skillet with oil and heat over medium flame. Fry the eggplant in a single layer, turning once, until brown on both sides. Drain the eggplant as they cook on a paper towel-lined platter. OR Preheat oven to 350 degrees F. Prepare eggplant into 1/2 inch thick slices, lay on greased cookie sheet, sprinkle with salt and bake in oven for 15 minutes or until soft.

Meat Layer: Add a little more oil to the pan and toss in the onion, garlic, lemon slices, oregano, and parsley. Cook and stir until soft and fragrant, about 3 minutes. Add the ground lamb and mushrooms (this will "lighten" the dish) stirring to break up the meat; season with salt and pepper, and toss in the cinnamon stick. Stir in the tomato sauce. Simmer until the liquid has evaporated, stirring occasionally. Remove from the heat.

In a saucepan, combine 4 TBS butter and broth; cook over low heat. Beat egg yolks, and combine with cheese and nutmeg; add to saucepan. Beat egg whites until stiff and fold into sauce.

Preheat the oven to 350 degrees F. Line the bottom of a 9 by 13-inch glass or ceramic baking dish with 1/3 of the eggplant slices; they should completely cover the bottom. Spread 1/2 of the meat sauce over the eggplant, evening it out with a spatula. Sprinkle with 1/2 of the cheese sauce. Repeat the layers again, ending with a final layer of eggplant. Cover the top with a nice even layer of Parmesan cheese. Bake for 30 to 40 minutes or until the top is golden. Let cool 10 minutes before serving. Makes 8 servings.


NUTRITIONAL COMPARISON (per serving) =
Traditional Moussaka = 416 calories, 24g fat, 13g protein, 37g carbs, 9g fiber (28g effective carbs)
“Healthified” Moussaka = 421 calories, 23.3g fat, 37.6g protein, 16.9g carbs, 7.5g fiber (9.4g effective carbs)