This is my favorite 24-hour sourdough bread recipe which yields two beautiful loaves with a rustic crust and a tangy sourdough flavor. It’s perfect for a weekend baking project and can be enjoyed by 8 people. The recipe is fairly straightforward, with a mix of flours, water, starter, and salt. The key to this bread…
Category: Nutrition
Texas Salsas
When the temperatures in Texas are hovering around 100º there’s nothing better to help cool you down than some Hot Fiery Salsa (makes you sweat, naturally cooling off the body). I have not one but TWO recipes for you, Salsa Verde and Salsa Habanero!! Mis en Plas Salsa Verde 2 Serrano Peppers 1 Jalapeño Pepper…
Tartary Buckwheat Blueberry Muffins
Ingredients Dry 1 cup tartary buckwheat 1 cup oat flour 1/2 cup toasted plain coconut flakes (non-sweetened) 1/2 teaspoon baking soda 1/2 teaspoon baking powder 1/2 teaspoon kosher salt 1/2 teaspoon cinnamon 1/8 teaspoon grated nutmeg 1 tablespoon coconut sugar Wet 2 eggs 1 cup almond milk 1 teaspoon vanilla extract Add-Ins 1/2 cup chopped…
Andrea’s Smokey White Chili
Ingredients: 2 poblano peppers 2 jalapenos 1 large yellow onion 6 cloves garlic 2 – 14.5 oz. cans cannelini beans 2 – 4oz. Cans diced green chilis 1 32 oz. box chicken stock 2 large chicken breasts, pounded thin 1 can of beer cumin garlic powder chipotle powder Salt and pepper Olive oil Avocados Limes…
Spaghetti Squash Boats
This is a delicious take on Spaghetti squash. Don’t let the long ingredient list scare you! If you need a shortcut, purchase a jarred Molé with clean ingredients and use that instead of the one called for here. You can also prep the Molé in advance to save time. INGREDIENTS: For the Molé: Directions for…
Baked Blueberry Donuts with Lemon Glaze
Ingredients: 1/3 cup milk 1 egg 2 Tbsp avocado oil 2 Tbsp fresh squeezed lemon juice 1 tsp vanilla extract 1 cup AP flour 1 tsp baking powder 1/4 tsp salt 1/2 cup sugar 1/2 cup blueberries fresh or frozen (I use fresh) Glaze: 1 cup powdered sugar 3 Tbsp fresh squeezed lemon juice 1 tsp lemon zest How to: Preheat your oven to 350°F. Spray 8 spaces in your donut pan. Set aside. In large mixing bowl combine milk, egg,…
Maple Rosemary Biscuits
These are gluten free, super light and airy. Don’t be alarmed if yours don’t remain as fluffy as they cool. They still taste amazing! Ingredients: Serves 12. Prep time: 15 min. + 30 min. to rise. Cooking time 15 min. 2 cups gluten-free all purpose flour ( I like Bob’s Red Mill All-Purpose Baking Flour…
Instant Pot Chicken Bone Broth
INGREDIENTS 2 1/2 pounds assorted roasted, organic chicken bones 2 carrots chopped medium 2 celery stalks chopped medium 1 onion quartered, skin left on 1 bulb of garlic, top cut off, skin left on Assortment of fresh herbs 1 knob of fresh ginger, peeled 1 Tablespoon apple cider vinegar Generous pinch of whole black peppercorns 1 teaspoon kosher salt 8 cups of water enough water to come to 1-inch below MAX…
Cauliflower Chowder
How about a rich, creamy, low carb Cauliflower Chowder to cozy up with on those fall evenings? INGREDIENTS: 4 -6 slices bacon, diced 2 tablespoons unsalted, grass-fed butter 4 cloves garlic, minced 1 onion, diced 2 carrots, peeled and diced 2 stalks celery, diced 1/4 cup AP flour or gluten free flour (almond flour is an…
My Intermittent Fasting Protocol
I’m going to share with you my intermittent fasting protocol. I find this very easy to follow and extremely effective. You might need to play with it a little to find what works best for you! What is Intermittent Fasting? Simply shortening the amount of time that you are eating! Really, that’s it! It’s basically…
Pumpkin Spice Shakeology
Why do you love fall so much? The cozy sweaters, colorful fall leaves, and — oh, yeah — your favorite pumpkin spice beverage! Did you know the average pumpkin spice latte can cost you over 380 calories and it has very limited nutritional value? I’m so thrilled to offer a better option! For the first…
Strawberries Top the Dirty Dozen
Before you enjoy that juicy Strawberry, you might want to read this! The 2018 Environmental Working Group’s (EWG) 2018 list of the “Dirty Dozen,” has been released. Perhaps you’re unfamiliar with this list. The EWG puts out an annual guide of pesticides in non-organic produce. Unfortunately, strawberries come in first place in 2018 as the…
Creamy Garlic Vinaigrette
Say Goodbye to Pedestrian Salad Dressings and Hello to this Creamy Garlic Vinaigrette! One of the questions I’m asked most often is, “What’s your favorite dressing?” I like a dressing with a little “kick.” Take for example, the crushed garlic cloves as well as the combination of apple cider vinegar and lemon in this vinaigrette….
High Protein Snacks for Travel
If you’re in need of a high protein snack, I’m sharing a few of my favorites. These are quick, easy, pack well and can be your best friend while on the go. With just a little planning, you can avoid the bad decisions that come with being “hangry”. Being armed with an arsenal of higher…
Lightened Honey Mustard Dressing
Leave the sugary Honey Mustard Dressing on the grocery store shelf and make this one at home! We’ve learned that our bodies need fats to metabolize nutrients in salads. The fats need not be in a large amount, but chosen from a good source. This recipe from Beachbody’s cooking show, Fixate, uses a fantastic blend…
7 Low Carb Diet Mistakes: How to solve them!
Let’s talk Low Carb! Fads come and go and one of the most popular fads is the #Keto diet. Yes, it can be a great tool for some but many go about it the wrong way! Let’s talk about 7 Low Carb Mistakes Ignoring nutritional value of carbs. When eating Low Carb, choose whole or minimally processed…
New Convenient Snack Bar – BEACHBAR!
The best new snack bar! Can we just chat about needing a quick snack on the go that fits into your healthy lifestyle? You see, most of us are prisoners to options from the grocery store like the RX bar, the Larabar , Clif Bar or KIND bar. While these appear to be clean and…
Cinnamon Power Seeds
Cinnamon Power Seeds Here’s another sweet seed mixture that’s delicious on top of fresh fruit, yogurt, or in smoothies. Flax is one of the best sources of dietary fiber around, as well as lignans and omega-3s. Grinding them allows your body to better access all those nutrient goodies. Total Time: 10 min. Prep Time: 10…
Slow Cooker Bone Broth
1 whole chicken carcass (from a rotisserie chicken) ½ medium onion, cut into quarters 4 cloves garlic, smashed 1 tsp. whole black peppercorns 2 medium celery stalks, cut into 2-inch pieces 2 medium carrots, peeled, cut into 2-inch pieces 1 tsp. sea salt (or Himalayan salt) 2 bay leaves 1 small bunch fresh thyme 1…
Braised Lemon Garlic Chicken Thighs
Ingredients: 4-6 bone-in, skin-on chicken thighs 2 teaspoons salt, divided 1.5 tsp. freshly ground black pepper, divided 3 tablespoons extra-virgin olive oil 1 head of garlic 1.5 large yellow onions, thinly sliced (about 2 cups) 3 lemons, halved 1/2 cup dry white wine 1/4 cup fresh lemon juice 3 sprigs fresh thyme 1 cup olives,…
Campfire S’mores Bars
No-Bake S’mores Bars Made with real Graham crackers, these toasty No-Bake S’mores Bars are satisfying sweet treats that taste like they just came off the campfire. Ingredients 2 whole wheat graham crackers (1 cracker sheet each) broken into large pieces 1 large ripe banana mashed ½ cup all-natural almond butter 2 Tbsp. unsweetened cocoa powder 4 scoops Chocolate Shakeology divided use ¾ cup part-skim ricotta cheese 1 scoop Vanilla Shakeology…
Sugar Sugar Everywhere!
Yogurt-Filled Cantaloupe Bowl 1/2 cantaloupe 6 ounces nonfat Greek yogurt 1 tablespoon fresh raspberries 1 tablespoon fresh blueberries 1 teaspoon raw pepita seeds Scoop out seeds from the center of your half cantaloupe. Fill the hole with six ounces of nonfat Greek yogurt. Add berries to the yogurt and sprinkle with pepita seeds. Use a…
Become An Ingredient Sleuth!
Today’s top “weight loss and diet” products are known for harboring potentially dangerous ingredients like fructose, maltodextrin, sucralose, soy and artificial flavors. I encourage you to check the labels on your shake. If you are consuming brands like ID Life, Herbalife, Advocare, 310, as well as any products found at GNC, you will find these…
4 Reasons Why Heavy Cream Is Your Coffee’s BFF
“Cream” in your coffee? Are you using “Non Dairy Creamer”? Flavored oils and chemicals from Coffee Mate for example? Be careful. These things are loaded with trans fat, sugars, & other chemicals that can wreak havoc on your digestive system as well as your cells. GO ALL THE WAY BABY!! Use Organic, heavy cream! 1. You need…
Like Salivating Dogs, Our Appetite Hormones Are Trainable
They’re driven largely by our routines. They make us hungry when we expect to be hungry. If we have dinner every day promptly at 7, we can count on our Hunger Hormone Factory to start firing up around 6:30. Just like seeing or smelling food you enjoy can trigger tummy growls. Thus, you can use…
Clean Week with Andrea
My Seven Day Slay aka Clean Week is a 7-day introductory nutrition and fitness program that takes you through really simple lifestyle changes to help you eat better, start losing weight, and create new healthy habits. It’s the perfect introduction to see how this proven system that combines fitness, nutrition & support will…
Porcini Portobello Cauliflower Risotto
Try this easy, low carb Cauliflower “Risotto”. Perfect for a weeknight dinner or a cool evening when you are short on time. It’s gluten-free and grain free as well as vegetarian. Ingredients 16oz. bag riced cauliflower 1oz. bag dried Porcinis (follow package directions to rehydrate and save soaking liquid) 1 small onion, diced 4 cloves…
Chocolate Coconut Hemp “Oats”
Yield 4 servings Serving Size: 1/4th recipe Prep Time: 5 min Chill Time: 3 hours to overnight Ingredients: 1 (13.5oz can) full-fat coconut milk ½ cup hemp hearts ¼ cup chia seeds 1 scoop vegan chocolate protein powder 1 tablespoon cacao powder Stevia, to taste Pinch sea salt ½ teaspoon coconut extract (optional) 4 teaspoons…
Success Lies in Habits
My philosophy is that success lies in habits. Choices. Not regimented structure. Think proper portions. Swap outs. Think categories when it comes to food. Eat more from the veggie category and less from the simple carbohydrate category (as an example). I love this advice from Dr. Nadolsky, “Structured meal plans work for short term goals,…
Blueberry Scones
Love scones but dread the hit on your waistline? These are grain-free and very low in sugar! Enjoy! INGREDIENTS 2 cups almond flour 1/4 cup Swerve Sweetener 1/4 cup coconut flour 1 tbsp baking powder 1/4 tsp salt 2 large eggs 1/4 cup heavy whipping cream 1/2 tsp vanilla extract 3/4 cup fresh blueberries HOW TO: Preheat oven to 325F…
Organic Pediatrician Approved Shake for Kids!
Have you heard about the new, healthy smoothie that’s made for picky kids and pickier parents? It’s called Daily Sunshine, and I think you’re going to love it. This brand-new healthy smoothie is a delicious snack for kids that comes in two kid-friendly flavors. Plus, it’s made with organic fruits and vegetables.* But, if you’re…
LCHF Chocolate Chip Cookies
Ingredients 1/2 cup grass fed butter, softened (I use Kerrygold) 1/2 cup organic coconut sugar 1 tsp. Vanilla extract 1 egg + 1 egg white (pasture raised) 2 1/2 cups blanched almond flour 1/2 tsp baking soda 1/4 tsp Himalayan salt 1 cup unsweetened or semi-sweet chocolate chips Optional: chopped pecans, macadamia nuts or toasted…
Low Carb Bagels
Low Carb Bagels Ingredients 1 1/2 cups Almond Flour 1 tbsp Gluten-Free Baking Powder 2 1/2 cups shredded mozzarella 2 oz. cream cheese 2 large eggs, beaten Everything bagel seasoning Instructions Preheat the oven to 400 agrees F. Line a baking sheet with parchment paper. Stir together the Allman flour and baking powder. Set aside….
Jicama Avocado Salad with Cilantro Lime Dressing
Need a cool, crunchy salad for summer? Try this and you’ll be hooked! Did you know that Jicama is packed with inulin- a fiber that promotes gut health? Just a one cup serving provides half of the daily recommended amount of vitamin C and is low-glycemic & a great option for a LCHF lifestyle! Ingredients 1…
Coconut Oil Controversy!
I think Dr. Mark Hyman summarizes this beautifully! You decide! As for me and my family, we’ve done our homework and we know what’s best for our health.
Avocado Pesto!
Okay – you can go ahead and just say THANK YOU!!! Are you even kidding me??? Because THIS is addictive!! Who doesn’t love avocado and pesto?? But put them together on top of zucchini noodles and 💥 BAM 💥 – you’ve got yourself a sinfully delicious meal minus the heavy cream etc.!! Recipe inspired…
Peanut Butter vs. Almond Butter
Peanut butter is considered healthy by many in terms of the protein and fat content, but the problem is that it is very high in omega-6 fatty acids. We need to consume Omega 3 and Omega 6 fatty acids in a 1:4 ratio, but most Americans are consuming them in a 1:25 ratio due to…
Andrea’s Bone Broth
View this post on Instagram You asked so here it is! My Bad Ass Bone Broth recipe! All done in your slow cooker or stove top for at least 10 hours. Start this when you go to bed tonight and it will be ready in the morning. #healyourgut . . . . . . ….
Chewy Granola Cups
Chewy Granola Cups from Fixate: 1 cup dry old-fashioned rolled oats, gluten-free 1/2 cup dry quinoa, rinsed, not cooked 2 Tbsp. chia seeds 2 Tbsp. flaxseeds 1 tsp.ground cinnamon 1/2 tsp. sea salt (or Himalayan salt) 1/4 Cup all-natural almond butter 3 Tbsp. pure maple syrup (preferably dark amber) 1 large very ripe banana 1…
PiYO Meal Plan!
Below, you’ll find your calorie bracket and on the left, how many servings of each food group per WEEK. On the right, you see how many servings per DAY!
Exposing Intermittent Fasting
Intermittent fasting is not a form of starvation but a way for you to time your meals to maximize your body’s ability to burn fat.
Double Dark Chocolate Almond Butter Muffins
I can’t even put into words how good these are! You can play around with this recipe. I’m thinking of trying Coconut Sugar for my next batch since it’s lower on the glycemic scale. Directions: Makes 12 regular muffins Preheat oven to 350f Ingredients: 2 large beaten eggs (room temp) 2 cups Almond Butter (Room…
Cheesy Cauliflower Breadsticks
If you’re looking for a sharable hors d’ oeuvre, football party snack or an after school snack for your kids, you can’t beat these!! Replacing the high-calorie, carb BOMG that IS the garlic breadstick with cauliflower is going to change your party hostess LIFE!
Gooey Chocolate Mug Cake
My family and friends know how much I love and crave chocolate! So much so that I even ate dark chocolate everyday during my figure competition prep! I was seeking something besides just a square of dark chocolate last night so I whipped up this little creation! It satisfied the need for something sweet and…