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: 1/4 cup low-sodium organic chicken…

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…