ChocoPerfection Winner!

Time to announce the winner of this months box of ChocoPerfection bars!  And the winner is..... Stenslv!  Congratulations! Just email Craig here (craigmaria at gmail .com) with your address and we will get them sent out!  Thanks everyone for participating!  

Chai Tea Glazed Twinkies and Donuts

Coconut flour conversion

Here is a chart to help when converting to coconut flour from other flours. 

Client Testimony

Another client's testimony on cholesterol and blood sugar... I just LOVE getting these!

Working with Maria was the BEST thing I have done! It was worth every dime I spent …. and I am ever so grateful for her! When I began working with Maria, it was 4-5 months after I had a heart attack. My weight during that time was 182 lbs on my 5 foot 6 inch frame. I had type 2 diabetes and also an A1c that was 8.3 (way out of the normal range.) Total Cholesterol 257, Triglycerides 158, LDL 183, HDL 42. 

On the insisting of my daughter, I signed up to work with Maria. I followed her plan and her recipes and supplements she suggested for me. I was amazed at how accurate her suggestions were later after consulting an Integrative Cardiologist, who has continued to help with the recovery of my heart function. Following Maria's advice was the best step I have had in the turn around of my health. 

Within 3 months of her plan, my weight had dropped to 163, and I astounded my doctors not only with weight loss, but my blood work too. My A1c dropped down to 6.4, then 5.5 on the next reading. Cholesterol levels were lowered, my blood sugar readings were lower…and I felt better than I had in years! 

After a few months of her plan my Cholesterol Total was 166, Triglycerides 75, LDL 96, and HDL 55. Today, now 1 year and 7 months later after starting with Maria, I am now down to 153 lbs (Triglycerides dropped to 54!) and continue to feel great! My A1c and cholesterol levels are all within normal range and I truly owe my gratitude to Maria for all her hard work. Not to mention, her recipes are delicious too!! THANK YOU MARIA!!! 

Annette M.

"HEALTHIFIED" CHAI DONUTS

8 eggs
1 cup Swerve (or erythritol and 1 tsp stevia glycerite)
2 TBS coconut oil or butter
1 cup water steeped in 4 chai tea bags
3/4 cup coconut flour
1 tsp baking powder
1 tsp cinnamon
1 tsp vanilla
1/2 tsp Celtic sea salt
GLAZE:
1 cup coconut oil
1 cup confectioner's Swerve
1 tsp vanilla extract (or other extract)

Preheat the oven to 350 degrees F. In a large bowl, combine the eggs, sweetener and oil. Steep 4 tea bags in 1 cup water for 5 minutes or until the water is saturated with chai goodness. Cool the tea for awhile, then slowly pour into the egg mixture (if you pour too fast and the water is too hot, it will cook the eggs). In a separate bowl, combine the coconut flour, baking powder, cinnamon and salt.  Mix the wet ingredients into the dry. Add the vanilla and stir until well combined. Pour the mixture into greased Twinkie/donut/muffin/mini bread pans and bake for 12-30 minutes (this will depend on what 'vessel' you use). Donut, Twinkie and muffins will take 12-15 minutes. Mini bread pans will take 25-30 minutes. To check doneness, insert a clean toothpick into the center and when you remove the toothpick, when it comes out clean, it is baked through. Remove from oven and let cool in pans for 10 minutes.

Meanwhile, melt coconut oil with sweetener and extract. Drizzle or dunk the baked goods into the glaze. Enjoy! Makes 16 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Twinkie/Donut = 311 calories, 15g fat, 3g protein, 43.4g carbs, 0.9g fiber (42.3 effective carbs)
"Healthified" Twinkie/Donut = 176 calories, 16.5g fat, 3.6g protein, 3.7g carbs, 2.2g fiber (1.5 effective carbs)

Green Goddess Dressing and ADRENAL FATIGUE

Do you crave salt? People with adrenal fatigue crave salt because they often have low blood pressure. The adrenal glands regulate water and mineral balance in our cells. Without adequate quality sodium intake, your blood pressure drops and your adrenal hormones suffer. The adrenal glands are one of the most important organs in your body, yet they are often over looked by the medical professionals. These tiny essential glands secrete sex hormones and stress-response hormones. Internal and external stressors (exercise, lack of sleep, family, work...) have a huge effect on the adrenals and therefore our hormonal (thyroid, progesterone, estrogen, etc.) output.

During stressful events, your adrenal glands secrete hormones that help you body respond to the stressors; increase blood sugar, rate of breathing, cellular metabolism and blood flow. They also produce cortisol (which everyone recognizes as the 'belly fat' hormone), but also estrogen (men produce estrogen from adrenals), testosterone, thyroid and many other hormones; all which regulate metabolism, immune system, reproductive, mineral balance and excretory functions.

Signs of adrenal fatigue:
1. Insomnia (you can fall asleep, but wake up many times throughout the night)
2. Lack of energy
3. Little stressors make you feel anxious
4. Low moods
5. Low blood pressure
6. Bad memory
7. Low libido
8. You lack interest in the things that you use to love
9. Reoccurring infections
10. Asthma or allergies
11. Need coffee or stimulants to give you energy
12. Hot flashes or PMS
13. Loss of menstrual cycle OR prolonged cycle

Elevated cortisol uses up tyrosine, an amino acid found in protein, which is essential for the thyroid gland to convert from t3 to t4 (the more active thyroid hormone).

If there is inadequate thyroid hormone, the adrenal glands are affected and if there is inadequate adrenal hormones, the thyroid doesn't function properly.

Your adrenal glands are your main stress adaptation glands. When you are over stressed and the adrenal glands are over worked, your body converts progesterone into adrenal hormones. This depletes you of
progesterone, which is our anti anxiety hormone. Low progesterone also is the leading cause of anxiety, insomnia and hot flashes.

Zinc is depleted with the use of birth control and high sucralose use. A zinc deficiency causes adrenal fatigue and pms because it is essential for thyroid function (not to mention salty cravings and desiring something sweet after meals).

Adrenal health is essential to obtaining your desired weight. There are some adrenal supporting herbs that help your body get back on track! Click HERE to find my favorites:

1. Licorice Root: Is a plant based form of cortisol that helps your adrenals when you are extremely stressed and have run out of your "fight or flight" hormones. I like the product Licorice Plus.
2. Ashwangandha: Is also in the product Licorice Plus. It is known as Indian Ginseng. It helps improve stress tollerance, improve memory and immune function. Ashwangandha also decreases inflammation and helps decrease arthritis. Recent research shows that is helps hormone balance, which is extremely beneficial for my clients suffering from exhausted adrenals, low thyroid, or loss of menstrual cycle (due to stress).
3. Rhodiola: Helps with insomia that often comes along with adrenal fatigue. It is also proven to improve nerve and mental healthy by increasing blood supply and protein synthesis (remember the l-tyrosine we need for adrenals and thyroid!), which decreases fatigue, depression, hypertension and memory issues.
4. Schizandra: Is extremely common in Chinese medicine for restoration of our blood and liver function. It enhances cell turnover, which slows with aging. It is also used as an adaptogenic that counters the effects of insomnia, fatigue, memory and gastrointestinal distress (IBS).

POTASSIUM and Low Carb Diets

I just held another Maximize Your Metabolism presentation and I can't believe we had such a packed house again! You all are so wonderful! One question I had was, how do you get potassium if I don't recommend bananas or potatoes?

Well, dried herbs have WAY more potassium without any of the sugar/starch. And in second place is the avocado!

My top choices for potassium are:
#1: Dried Herbs: Dried Chervil, Parsley, Basil, Dill, Tarragon, Ground Turmeric, Saffron, and Oregano!
 #2: Avocados
 #3: Paprika and Red Chili Powder
 #4: Cocoa Powder and Chocolate Dark chocolate (ChocoPerfection dark chocolate!)
 #5: Nuts: Almonds, Hazelnuts, Pine nuts, Coconuts and Walnuts.
 #6: Seeds (Pumpkin, Squash, Sunflower, and Flax)
 #7: Fish (Pompano, Salmon, Halibut, Tuna)

So try this recipe for a ton of potassium! Even better would be to add some fish to the salad!

"HEALTHIFIED" GREEN GODDESS DRESSING
1/2 cup avocado or organic mayo
 1/2 cup organic buttermilk or coconut milk (more if you desire a thinner dressing)
 1/4 cup chopped fresh chives
 1/4 cup coarsely chopped flat-leaf parsley
 1 TBS chopped fresh tarragon
 1 TBS lemon juice
 2 anchovy fillets (drained, chopped)
 1 chopped garlic clove
 Celtic sea salt and freshly ground black pepper

 In a processor, purée the first 8 ingredients until smooth. Season with kosher salt and freshly ground black pepper. Can be made 2 hours ahead. Cover and chill. Makes 1 1/4 cup.

 NUTRITIONAL COMPARISON (per 2 TBS) Traditional Dressing = 155 calories, 15g fat, 0.5g protein, 4.7g carbs, 0 fiber (4.7 effective carbs) “Healthified” Avocado Dressing = 19 calories, 1.3g fat, 0.9g protein, 1.4g carbs, 0.5g fiber (0.9 effective carbs) “Healthified” Mayo Dressing = 53 calories, 4.1g fat, 0.8g protein, 3.5g carbs, 0 fiber (3.5 effective carbs)

BEST Quiche Lorraine

Success Story!

I am SO proud of this guy! He and his wife have endured more than their share of hardships, including a young son who battled cancer and won:)

They are so near and dear to my heart! They not only decided to make this a lifestyle change for themselves, but the kids too. They are totally grain free and the kids have never been healthier! Way to go you two!

Quiche

The boys eagerly awaiting a taste of the finished product!

This would be a great addition to your Easter brunch! In this recipe, I swapped out the heavy cream and used my cheese sauce recipe which uses broth and a little cream cheese instead of heavy cream and cheese. This adds a ton of flavor with less calories!

More recipes like this can be found in my new book: The Art of Healthy Eating: Savory. Thank you all for your support in purchasing my books! Without you, I couldn't give out free information and recipes.

Great deals on Nut and Seed Flours

Great news!  If you use this link for your Nuts.com flour orders I can a little percentage that enables me to buy flours to experiment and make more great recipes!  So stock up on one of these great "Maria Approved" flours:

Almond Flour (I buy the 25 pound bag and keep extra in the freezer, only $4.29 a pound!)

Coconut Flour

Peanut Flour

Hazelnut flour

OR Pumpkin seed flour

Just Click HERE.  Thanks so much for your support! :)

"HEALTHIFIED" QUICHE: 

CRUST:

1 1/2 cups blanched almond flour

1 1/2 cups freshly grated Parmesan cheese

1/4 tsp Celtic sea salt

1 egg

SWISS SAUCE:

1 TBS butter

1/2 cup chicken/beef broth

1 cup grated Swiss cheese

4 oz cream cheese

1 tsp Celtic sea salt

FILLING:

12 slices bacon

Cheese Sauce (from above)

1/3 cup minced leeks (less starch than onions)

4 eggs, beaten

3/4 tsp Celtic sea salt

1/8 tsp cayenne pepper

Preheat the oven to 325 degrees F. For the tart shell, combine the flour, cheese and salt and mix well.

Add the egg and mix until the dough is well combined and stiff. Press pie crust into pie dish or tart pan. Bake the crust for 12-15 minutes, or until it starts to lightly brown.

To make the Cheese Sauce: Melt butter in a medium saucepan over medium heat. Add in the rest of the ingredients and combine; season with the salt and pepper.

Meanwhile, place bacon in a large skillet, and fry over medium-high heat until crisp. Drain on paper towels, then chop coarsely. Sprinkle bacon, into pastry shell. In a medium bowl, whisk together cheese sauce, leeks, eggs, salt and cayenne pepper. Pour mixture into pastry shell. Bake 15 minutes in the preheated oven. Reduce heat to 300 degrees F (150 degrees C), and bake an additional 30 minutes, or until a knife inserted 1 inch from edge comes out clean. Allow quiche to sit 10 minutes before cutting into wedges. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)

Traditional Quiche Lorraine = 561 calories, 48g fat, 14g protein, 20g carbs, 1g fiber (19 effective carbs)

"Healthified" Quiche Lorraine = 375 calories, 29g fat, 20g protein, 7g carbs, 2.3g fiber (4.7 effective carbs)

Mint Chip Ice Cream and GIVEAWAY

ChocoPerfection Giveaway!

Enter to win a box of ChocoPerfection bars! All you have to do is 3 things:
1. "Like" Maria Mind Body Health on Facebook
2. Leave a comment below that you would like to win and also include what "healthified" recipe you and your family enjoys the most.
3. Follow me on Pinterest. 
4. And now I am on Twitter.  Follow me HERE.

The winner will be picked on March 30th. Good Luck!  (Contest valid for USA only)

ChocoPerfection bars uses the sweeteners oligofructose, which is derived from ground-up chicory root, and erythritol, which comes from fermented natural foods. These ingredients don't effect insulin levels (zero on the glycemic index) or have a laxative effect like malitol. Most "low carb" chocolates use malitol which does increase blood sugar and often causes intestinal discomfort. So, here's to chocolate on a "diet!" Click HERE to find all "healthified" chocolates. 

I often get questions about the cost of the ingredients I recommend. I calculated the price for my ice cream recipe with all the top notch ingredients like organic coconut oil, Just Like Sugar and farm raised grass fed eggs. The results:

My recipe = $2.59 per pint.
Ben and Jerry's = about $4.00 per pint
A Medium shake from Dairy Queen (which is about a pint) = $2.99.

You can also buy most of the ingredients I use in bulk and store in a chest freezer to lower the cost even more! Eating healthy costs you a lot less in the long run due to medical bills but it can cost less now versus buying pre-packaged at the grocery store!

Making low sugar ice cream is tricky. If you use only erythritol or ZSweet for a sweetener, it hardens to a ROCK! BUT if you use "Just Like Sugar" (click HERE to find), it stays nice and creamy! Just like sugar is also made from the Chicory Root (Another trick is to always add a pinch of salt to the mixture.

"HEALTHIFIED" MINT CHIP ICE CREAM:

5 egg yolks
3/4 cup "Just Like Sugar"
1/4 cup erythritol
1 tsp stevia glycerite
1 cup heavy whipping cream
1 cup unsweetnened almond milk
1 tsp spirulina (for health benefits and green color)
1 tsp Celtic sea salt
1 tsp mint extract or 1/4 cup pureed fresh mint leaves
1 Dark Chocolate ChocoPerfection bar, chopped fine

In a medium saucepan place the egg yolks and sweeteners in to mix on high with a hand mixer. Whip yolks until light in color and double in size. Stir in the whipping cream. Place the saucepan onto medium heat on the stove and cook, stirring constantly (I used my hand mixer). Stir until thickened into a custard. Remove from heat and stir in the almond milk, salt and mint. Let cool completely (I cooled overnight...it was hard to wait!). Place into your ice cream machine (click HERE to find the one I love AND it is 1/2 off the original price!!!) and watch the magic happen within 45 or according to your ice cream maker's directions.  Stir in chunks of ChocoPerfection bar. Freeze until set. Makes 5 servings.

NUTRITIONAL COMPARISON (per 1/2 cup serving)
Baskin Robins Mint Chip = 270 calories, 16g fat, 5g protein, 28g carbs, 1g fiber
"Healthified" Mint Chip = 145 calories, 14g fat, 3.6g protein, 5.7g carbs, 4g fiber (1.7 effective carbs)

Just Like Sugar contains no sugar alcohols and does not case the laxative effect of some of the other sweeteners. It is composed of natural fiber obtained from Chicory Root, Calcium and Vitamin C.

BENEFITS OF CHICORY ROOT:

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.

With all those benefits, it makes my ice cream taste extra special! Happy Eating!

Refried "Beans"

iTunes Japan

I am happy to announce that my books are available on iPad in Japan.  There are now 51 countries that my books are available in.  :)

Most of you know re-fried beans are traditionally made with pinto beans. My program doesn't allow beans. Sure, they seem harmless...no corn syrup, no trans-fats, no "plastic package" surrounding this food item...so what's wrong with eating beans?

Well, first off, let's check the ingredients in traditional re-fried beans = Prepared Dry Beans, Water, Salt, Lard (Partially Hydrogenated Lard With BHA And BHT Added To Help Protect Flavor), Onion Powder, Chili Pepper, Garlic Powder, Spice. Hydrogentated oils!!! Trans-fats = bad bad bad!

Beans also are very high in carbs. Sure they have protein, but with a 4:1 ratio of carbs to protein, it is considered a carb in the nutrition books. I don't believe beans have caused people to have a damaged metabolism, BUT since the typical American diet is filled with carbs and sugar, most people end up sensitive to carbs. Once that happens, things like beans have too much starch.

Beans, as well as grains, contain lectins, which are indigestible proteins found in plants that attach themselves to the lower intestine, causing a really unpleasant inflammatory response and a cascade of bowel issues. This is when people suffer from Crohn's, colitis, IBS, and other auto-immune disorders. These lectins also increase the risk of leptin resistance (which I write a whole chapter on in Secrets to a Healthy Metabolism). Leptin is the hormone that signals that we are full, which can malfunction causing over-eating.

This is why I suggest a grain-free, bean-free diet. My passion is to make this limited diet as tasty as possible so you can stay successful! Here is a recipe that you will totally enjoy that is low in starch and no lectins!

More recipes, photos and tips like this are found in The Art of Eating Healthy Savory.

I know this recipe sounds crazy, but it is soooooo good! I have gotten so many comments saying that their spouse had no clue it wasn't real re-fried beans.

"HEALTHIFIED" RE-FRIED "BEANS"
1 eggplant (about 4 cups cubed) or zucchini
4 slices bacon
1 cup chopped yellow onions
1 TBS minced garlic
1 TBS minced, seeded jalapeno
1 TBS chili powder
1 tsp ground cumin
1/2 tsp Celtic sea salt
 Pinch cayenne
1/2 tsp chopped oregano
1/2 cup grated queso blanco or cheddar cheese (optional)
1/4 cup minced fresh cilantro, garnish (optional)

Peel and cube the eggplant. Place cubes and 4 slices of uncooked bacon pieces in a pan. Stir fry until bacon is fried and eggplant is very very soft (about 10 minutes). Reserve bacon fat. Vegetarian Option: Peel and slice the eggplant, place in tinfoil and smoke in a wood smoker for 2 hours. This gives the eggplant a natural bacon flavor.

Place the eggplant (and bacon) in a food processor and puree until smooth. In a large, heavy skillet, heat the bacon fat over medium-high heat. Add the onions and cook, stirring, until soft, about 3 minutes. Add the garlic, jalapeno, chili powder, cumin, salt, and cayenne, and cook, stirring, until fragrant, 45 seconds to 1 minute. Add the eggplant puree and any cooking liquid from the pot, and the oregano, and stir to combine. Cook, stirring with a heavy wooden spoon, until the mixture forms a thick paste, 5 to 10 minutes, adding water 1 tablespoon at a time to keep from getting dry. Sprinkle with the cheese and cilantro, and serve. Use my "Healthified" tortillas for burritos! Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Re-fried Beans = 183 calories, 6.6g fat, 7g protein, 24g carbs, 6g fiber (18 effective carbs)
"Healthified" Re-fried "Beans" = 93 calories, 5.6g fat, 5.7g protein, 5.8g carbs, 2.6g fiber (3.2 effective carbs)

Key Lime Cupcakes and Twinkies

Great deals on Nut and Seed Flours

Great news!  If you use this link for your Nuts.com flour orders I can a little percentage that enables me to buy flours to experiment and make more great recipes!  So stock up on one of these great "Maria Approved" flours:

Almond Flour (I buy the 25 pound bag and keep extra in the freezer, only $4.29 a pound!)

Coconut Flour

Peanut Flour

Hazelnut flour

OR Pumpkin seed flour

Just Click HERE.  Thanks so much for your support! :)

THE WINNER OF THE CHOCOPERFECTION BARS is: Marcie Lynn Johnston Please email Craig at craigmaria@gmail.com so we can get those mailed out ASAP!

I saw an amazing recipe for Key Lime Cupcakes on Bon Appetit.com. Besides the white flour and sugar, they also added food dye. Did you know that the most common "food" we eat isn't even a food, it is food dye!

There’s good reason to cut the artificial food coloring. They’re in almost all processed foods and even some fresh whole foods; fruit growers are now allowed to dip oranges in a carcinogenic red food dye to make them more appealing. We have a natural instinct linking color to freshness, and to entice kids to eat junk. It’s not just the hot pink cherries in the Captain Crunch that have these detrimental dyes; cheese, vegetable juice, and yogurt contain food coloring. Did you know cheese should be white?

Synthetic dyes cause hyperactivity because it is an excitotoxin, where it over stimulates our dopamine production, but then we don’t produce enough; which causes a deficiency. ADD is a symptom of a dopamine deficiency.

Becoming quickly bored with the routine and having a hard time focusing are classic symptoms. People with dopamine deficiencies tend to start a lot of things yet don’t finish them. They work on a lot of different things at once. In an ADHD child, low levels of dopamine don’t allow the child to focus or attend to anything in the environment, looking very physically hyperactive due to their lack of focus.

As dopamine levels in the brain begin to rise, we become excited and energized. If it gets too high, which usually happens with stimulations like MSG, food dyes and drugs, then the body becomes hyper stimulated by our environment, becoming guarded and suspicious. With low levels of dopamine, we can’t focus while with high levels of dopamine our focus becomes intense to the point of focusing on everything as though it were directly related to our situation. Steering clear of these exitotoxins are your best defense for your family!

Kraft, Coca-Cola and other manufacturers already removed artificial dyes from the products they distribute in other countries, but not in America. Nutri-Grain bars in American include Red 40, Yellow 6 and Blue 1, but in Europe, they use beetroot red, annato and paprika for color. In my recipe, I use SPIRULINA for green color! See below for additional information.

To learn more on specific foods and how it effects our mood, I have a very shocking class called Food Mood Energy and Weight Loss for only $25. Please email me at craigmaria@gmail.com for more info.

"HEALTHIFIED" KEY LIME CUPCAKES/TWINKIES

1/2 cup coconut flour
1 tsp baking powder
1/2 tsp Celtic sea salt
1-3 tsp Spirulina powder (for green coloring)
1/2 cup Swerve (or erythritol and 1/2 tsp stevia glycerite)
2 TBS coconut oil
4 eggs
2 limes, peeled and juiced (more if using Key limes, you want about 1 cup)

Preheat oven to 325 degrees F. Peel and de seed limes, discard the peel. Place the limes into a food processor and puree until a smooth paste (you will want about 1 cup). In a mixing bowl combine coconut flour, baking powder, salt and Spirulina. Mix coconut oil, sweetener, eggs and lime juice until smooth. Stir wet ingredients into dry. Grease or place paper liners in muffin tins or grease a Twinkie pan (I use THIS one). Spoon batter into the pan. Bake at 325° for 30-40 minutes. Cool and top with cream cheese frosting! Makes 6 servings.

FROSTING/FILLING

1 8-oz package cream cheese, room temperature
1 1/2 cups powdered Swerve
1/2 cup coconut oil or unsalted butter, room temperature
3 TBS lime juice
OPTIONAL: 1-3 tsp Spirulina powder for green color

Beat all ingredients in medium bowl until smooth. Spread over cupcakes or fill Twinkies with injector tool. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Cupcakes = 426 calories, 23g fat, 4g protein, 51.3g carbs, 0.5g fiber (50.8 effective carbs)
"Healthified" Cupcakes = 210 calories, 19g fat, 4.1g protein, 4.7g carbs, 2g fiber (2.7 effective carbs)

Spirulina

So, what is Spirulina? It is very small blue green algae that has TONS of nutritional and digestive properties. Spirulina is considered nature's most complete superfood because it has such as array of nutrients; including being a high vegetarian source protein, great source of omega 3 and 6 fatty acids, vitamins, minerals and many other phytonutrients.

OTHER HEALTH BENEFITS:

1. Are you a female/an athlete/or have a food allergy and are low in iron? Spirulina is very high in available iron which is very important to supplement with especially if you are female (about 90% of females are iron deficient and this is why they don’t have enough energy and are losing hair). If you lack iron you have a hard time carrying oxygen to the mitochondria of you cell, which is where you burn fat. SO, if you are low in iron, fat burning is hard to accomplish. Low iron can be caused by a FOOD SENSITIVITY (your intestines inhibit you from absorbing iron), heavy menstrual cycles, heavy exercising, or not eating meat. Low iron causes high anxiety.
2. Improves Digestion
3. Suppress bad bacteria like candida and ecoli and help strengthen the good digestive bacteria that help reduce stomach bloating and help increase digestive health.
4. Increases Energy and Endurance
5. Detox’s metals and toxins from the body and blood. It is a great detoxifier because it naturally contains manganese, zinc, copper, selenium and other minerals that help neutralize free radicals that cause cell damage.
6. Cleanses the liver and kidneys
7. Balance blood sugar levels to help control cravings, appetite, and weight
8. Helps maintain healthy cholesterol levels
9. Reduces inflammation and water retention
10. Reduces seasonal allergies
11. Anti-aging: high antioxidants
12. Eye Health: more beta-carotene than 10 carrots!
13.  Do you have low energy, brittle nails or hair? It could be a b-12 deficiency. Spirulina is the highest source of vitamin B-12. Also, medications such as Metformin causes a B-12 deficiency.
14. Enhances Immune System