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….