Apps

Recipes

APPS Guacamole

Ingredients:

2 Avocado

 1 T dried onion

 Juice of 2 slices of lemon (about 2 tsp.)

 1 t garlic, minced

 1 t cumin

 sea salt and pepper to taste

 One tomato, chopped, optional

Instructions:

Cut avocado in half. Remove the pit and discard. Using a spoon, scoop all the "meat" from the avocado and put it in a medium mixing bowl—mash the avocado with a fork. Add several tablespoons of water as you are mashing it. This makes the guacamole very light and fluffy. Add all spices except tomato; blend until you get the consistency you like (some people like it chunky, and others like it creamy). You can put everything into a mini chopper or food processor for extra creamy guacamole. Fold in tomato. Serve chilled.

A Bowl Of Guacamole Is Sitting On A Wooden Cutting Board — Ponte Vedra Beach, FL — Science Based Wellness & Chiropractic

Baked Buffalo Cauliflower Recipe

The cauliflower is chopped into bite-size pieces and battered in a mixture of banana flour and water before it gets baked in the oven with a buttery hot sauce. Banana flour is a gluten-free alternative to wheat flour commonly used in Africa but has recently been trending stateside. It has a mild fruit taste to it that dissipates once cooked. The flour has also been proven to be a good source of resistant starch, which eases the passage of food through the digestive system and could help prevent diabetes and certain forms of cancer.

Yields: 2-4

Ingredients:

  • 1 medium cauliflower, cut into bite-size pieces (approximately 4 cups)
  • ¼ cup banana flour
  • ¼ cup water
  • Pinch of salt and pepper
  • 2 tablespoons butter, melted
  • ½ cup hot sauce
  • For serving (optional): blue cheese or ranch dressing

Directions:

  1. Preheat the oven to 425 degrees.
  2. Whisk the flour, water, salt, and pepper together in a large mixing bowl.
  3. Add the cauliflower to the flour and water mixture and toss to coat. Place on a foil-lined baking sheet, and bake flipping once, for approximately 15 minutes.
  4. Meanwhile, mix the butter and hot sauce together in a small bowl. Drizzle the sauce over the baked cauliflower. Return to the oven and bake for an additional 20 minutes. Serve warm with your favorite dressing on the side, if desired.

TENDER CRISP ZUCCHINI TOPPED WITH PARMESAN CHEESE

INGREDIENTS

*2 medium zucchini (sliced into 1/2" rounds)

 *1 tablespoon olive oil

 *1/2 teaspoon Italian Seasoning

 *Salt & pepper to taste

 *1/3 cup shredded parmesan cheese (divided)

INSTRUCTIONS

*Preheat oven to 425 degrees.

 *Toss zucchini slices with olive oil, seasoning, salt &

 pepper and about 2 tablespoons of the parmesan

 cheese.

 *Place on a baking sheet and top with remaining

 parmesan. Bake for 5 minutes.

 *Turn oven to broil, place pan near the top, and broil 3-5

 minutes or until cheese is melted and zucchini is tender-crisp

Doctor Consultation — Ponte Vedra Beach, FL — Science Based Wellness & Chiropractic

HEALTHY SPINACH ARTICHOKE DIP (SLOW COOKER)

*Ingredients*

  • 2 cups frozen spinach
  • 2 cups canned artichoke heart (drained and chopped)
  • 8 oz cream cheese (reduced fat)
  • ¼ cup nonfat greek yogurt
  • 1 cup low-fat mozzarella cheese

Directions

  1. Add all ingredients into a slow cooker and stir thoroughly
  2. Cook on high for 4 hours and cheese is melted

Nutrition Info

  • Calories 178
  • Fat 13g
  • Carbs 8g
  • Fiber 2g
  • Sugar 2g
  • Protein 7g

Estimated values based on one serving size.

*Cranberry Pecan Cheese Balls*

Ingredients:

  • 2 - 8 oz packages of cream cheese (softened)
  • 4 oz white cheddar cheese (grated)
  • 4 oz feta cheese
  • 1/2 cup dried cranberries (roughly chopped)
  • 1/2 cup chopped pecans
  • 1/2 cup thinly sliced chives

Coating:

  • 1/2 cup sliced chives
  • 1/2 cup chopped pecans
  • 1/2 cup dried cranberries (chopped)
  • 30 pretzel sticks

Directions:

  • Combine all ingredients in a large bowl, stirring until blended
  • Use a small scooper to scoop out small balls
  • Roll into a ball using your hands
  • Add chives, pecan, and cranberries in separate small bowl
  • Roll cheese balls into the coating and insert pretzel sticks*
  • Refrigerate until ready to serve
  • Serve with your favorite crackers and pretzels

**Note: If preparing more than 4 hours in advance, wait to add pretzel sticks until ready to serve.*

Enjoy!

Corn & Black Bean Salsa

Ingredients:

15oz black beans, cooked

 1 C corn kernels

 ½ C fresh cilantro, chopped

 3 T fresh lime juice

 2 T balsamic vinegar

 ½ t ground cumin

 ¼ t salt

Instructions:

Combine all ingredients. Refrigerate for up to 3 days. Yields: 4 cups

Kohlrabi Fritters

1 large kohlrabi bulb, grated**

1/2 small onion, chopped

1 egg, beaten

4 Tablespoons (or more) breadcrumbs

1/2 teaspoon garlic powder

Salt/pepper to taste

 coconut oil or butter or olive oil for frying

**Important: press the grated kohlrabi into the bottom of a colander and squeeze a paper towel into it. You want to drain as much excess moisture as possible so the fritters stay together instead of turning to mush when you fry them.

Stir the kohlrabi into the egg, then mix in the onions.

Add breadcrumbs, a generous pinch of salt, some pepper, and the garlic powder. The mixture should be somewhat sticky – if not, add more breadcrumbs—heat oil in a frying pan over medium-high heat.

Drop the fritters by the spoonful into the pan, and press them out to form pancakes. After 3-4 minutes, check under the edge of one fritter to see if it's brown. If it is, flip all the fritters over and continue to cook until brown on both sides. Remove from the pan to a paper towel-lined plate.

Serves 4

Spooky Spider Deviled Eggs

Prep Time: 20 minutes

Servings: 12

Ingredients:

6 hard-boiled eggs

 3 TBSPs of dairy-free yogurt

 1 tsp vinegar

 1/8 tsp salt

 1/8 tsp pepper

 whole black olives

Instructions:

  1. Cut eggs in half lengthwise and place yolks in a separate small bowl.
  2. Mash egg yolks, stir in yogurt, Dijon mustard, vinegar, salt and pepper. Spoon into egg white halves.
  3. Cut whole olives in half lengthwise and place one half on mashed yolk for spider body.
  4. Thinly slice the remaining olive half. Assemble slices on each side for the spider legs.

Tomato Bruschetta

I loaf whole grain bread, cut into 3/4 inch slices

6 Roma (plum tomatoes (chopped)

!/2 cup sun-dried tomatoes, chopped

3 tbsp olive oil or avocado oil

1 tbsp balsamic vinegar

1/4 cup basil (fresh recommended)

1 cup mozzarella cheese

Preheat oven on broiler setting, arrange on a baking sheet

combine all tomatoes wet ingredients in a large bowl and allow it to stand for 10 minutes. ]

Broil bread until slightly brown and wait a couple of minutes

Divide all mixture over the bread and top with mozzarella cheese.

Bake for another 2 minutes or until cheese is melted

Per serving-156 calories

8 Gr protein

19.6 carbohydrates

5.5g fat

Smoked Salmon Dip

Ingredients-

8 oz nonfat whipped cream cheese

4 oz smoked salmon

2 Tbs of yogurt

2 Teaspoons of black olives, finely chopped

1 teaspoon lemon juice

1 tbsp red onion, finely diced

1 tbsp chives

1 tbsp fresh dill, finely chopped

1/2 teaspoon horseradish

1/2 teaspoon pink Himalayan salt

1 teaspoon ground black pepper

Nutritional Value

141 calories

13g fat

2g of carbs

4g protein

Instructions

Gather ingredients along with your Smoked Salmon to place into the food processor, blend until all is well combined. Then add your lemon juice to mix in. Top your dip with chives. Serve with veggies or crackers of your choice.

Keto BLT Dip

Ingredients:

  • 1 pound of bacon, chopped
  • 3/4 cup of low-fat yogurt
  • 8 oz low-fat cream cheese
  • 1/4 cup low fat Cheddar Cheese, shredded
  • 1 TSP onion powder
  • 1 TSP minced garlic
  • 1/2 TSP smoked paprika
  • 1 cup lettuce, chopped or shredded
  • 1 cup tomato, chopped or diced
  • Salt and Pepper to Taste
  • Veggies or Crackers to dip Chives

Nutritional Value:

  • 264 cal
  • 4g carbs
  • 1g fiber

Instructions:

Mix together 1/3 of the bacon with the yogurt, cheddar cheese, and cream cheese, along with the seasonings. Combine all items together and put them into a deep dish of your choice. Top your dish with tomato, lettuce, chives, and the rest of the bacon. Serve with your choice of veggies or crackers.

Crispy Zucchini Tots

Ingredients:

  • 2 cups zucchini, finely shredded
  • 2 TBSP coconut flour
  • 1 TSP Italian seasoning
  • 1/2 cup reduced-fat parmesan cheese
  • 1 large organic egg
  • 5 TBSP unseasoned pork rind bread crumbs

Nutritional Value:

  • 27 Calories
  • 2g Carbs
  • 1g Fat
  • 2g Protein

Instructions:

Preheat oven to 400F

Line your baking sheets with parchment paper. Wring dry zucchini (cheese cloths work well) into 4 batches. In a bowl, add the zucchini,

coconut flour, Italian seasoning, parmesan cheese, and egg. Blend until all ingredients are mixed together. Set aside 1 TBSP of the zucchini batter, and squeeze and compress the batter into your hand, creating a cylinder shape. 

In another bowl, add the breadcrumbs and roll each Tot until fully covered.

Bake 20-25 minutes until crispy golden.

Air Fryer- 400F 8-10 minutes

DESSERTS

Keto Chocolate Mug Cake

Keto Chocolate Mug Cake

Sometimes a chocolate craving hits and you need something fast. This chocolate mug cake is perfect for such moments. The fact that it's keto makes it even better.

Ingredients:

  • 2 tbsp. butter
  • 1/4 c. almond flour
  • 2 tbsp. cocoa powder
  • 1 large egg, beaten
  • 2 tbsp. keto-friendly chocolate chips
  • 2 tbsp. granulated Swerve
  • 1/2 tsp. baking powder
  • Pinch kosher salt
  • 1/4 c. whipped cream for serving

Directions:

  1. Place butter in a microwave-safe mug and heat until melted, 30 seconds. Add remaining ingredients except whipped cream and stir until thoroughly combined. Cook for 45 seconds to 1 minute, or until the cake is set but still fudgy.
  2. Top with whipped cream before serving. Low-Carb Keto Cream Cheese Cookies Recipe

These low-carb keto cream cheese cookies are so fast & easy to make! Just 6 ingredients, 10 minutes prep, and 15 minutes in the oven.

Ingredients:

  • 1/4 cup Butter (softened)
  • 2 oz Cream cheese (softened)
  • 1/3 cup Besti Monk Fruit Allulose Blend (or up to 1/2 cup if you like them very sweet)
  • 1 large Egg
  • 2 tsp Vanilla extract
  • 1/4 tsp Sea salt
  • 1 tbsp Sour cream (optional)
  • 3 cups Blanched almond flour

Directions:

  1. Preheat the oven to 350 degrees F (177 degrees C). Line a large cookie sheet with parchment paper.
  2. Use a hand mixer or stand mixer to beat together the butter, cream cheese, and sweetener until it's fluffy and light in color.
  3. Beat in the vanilla extract, salt, and egg. Beat in sour cream if using (optional).
  4. Beat in the almond flour, 1/2 cup (64 g) at a time. (The dough will be dense and a little crumbly, but should stick when pressed together.)
  5. Use a medium cookie scoop (about 1 1/2 tbsp, 22 mL volume) to scoop balls of the dough onto the prepared cookie sheet. Flatten with your palm.
  6. Bake for about 15 minutes, until the edges are lightly golden. Allow to cool completely in the pan before handling (cookies will harden as they cool).

No Bake Cookies

Ingredients:

  • 3 cups uncooked oatmeal
  • 4 tbsp carob
  • 2 cups sucanat
  • ½ cup rice or almond milk
  • ½ cup sunflower oil
  • ½ cup natural peanut butter
  • 1 tsp vanilla

Instructions:

Combine sucanat and cocoa. Add milk and oil and boil for one minute. Remove from heat and add peanut butter. Stir until mixed. Add vanilla and oats, then drop onto cookie sheet. Store in refrigerator until they set.

July 4th Berries and Cream

Perfect for the 4th of July! Made with fresh berries and easy whipped coconut cream. Dairy-free, vegan, gluten-free, paleo, keto, and low-carb.

Makes 6 Servings

Ingredients:

  • 2 cups strawberries (quartered) and/or raspberries
  • 1 cup blueberries
  • 1/2 tsp vanilla extract
  • 1 can whole-fat coconut milk (refrigerated)
  • Honey or maple syrup to taste
  • Optional: Slivered almonds for topping
  • Optional: 1 scoop of your favorite protein powder

Instructions:

  • Open the bottom of a can of cold coconut milk and pour off the liquid. Scoop coconut cream into a large bowl and whip to the consistency of whipped cream. Whip in honey and vanilla.
  • Layer red berries, coconut cream, and blueberries in a glass or mason jar.

Bacon-Date Whole-Grain Blondies

This whole-grain bacon (yes, bacon!) and date blondie recipe has half the amount of brown sugar and butter as a traditional recipe and is made with 100% whole-wheat flour. The results:

scrumptious toffee-flavored treats with fewer calories and fewer added sugars per serving.

Yields: 24

Active Time: 20

Total Time: 2hr 40min

Ingredients:

  • 8 tablespoons unsalted butter
  • 1 cup packed light brown sugar
  • 1 1/2 cups white whole-wheat flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 2 large eggs, lightly beaten
  • 2 tablespoons vanilla extract
  • 2/3 cup chopped pitted dates
  • 2/3 cup coarsely chopped cooked bacon

Directions:

  1. Preheat oven to 350°F. Line a 9-by-13-inch baking pan with parchment paper or foil, allowing it to slightly overhang opposite edges. Coat with cooking spray.
  1. Melt butter in a large saucepan over medium heat. Cook, swirling often, until fragrant and starting to brown, 4 to 5 minutes. Remove from the heat. Whisk in brown sugar; let cool for 15 minutes.
  2. Meanwhile, whisk flour, baking powder, and salt in a medium bowl.
  3. Whisk eggs and vanilla into the cooled butter mixture until well combined. Add the flour mixture in two additions, gently folding until just combined. Reserve 2 tablespoons each of dates and bacon; fold the remaining dates and bacon into the batter. Evenly spread the batter into the prepared pan. Sprinkle the reserved dates and bacon on top.
  4. Bake the blondies until light brown around the edges, 18 to 22 minutes. They will appear slightly underbaked in the center but will firm up as they cool. Let cool completely in the pan on a wire rack for about 2 hours. To cut, grab the overhanging parchment or foil and transfer the whole batch to a cutting board, then cut into 24 bars.

To Make Ahead

Cover and store airtight for up to 3 days; freeze for up to 3 months.

Tips

Try white whole-wheat flour in place of all-purpose flour in baked goods. It's made from hard white wheat berries, which makes it lighter in color and flavor than regular whole-wheat flour but with the same nutritional properties. Look for it near other whole-grain flours. For the best flavor, store it airtight in the freezer.

To Cut Perfect Bars: Grab the overhanging parchment or foil and transfer the whole batch to a cutting board, then cut into bars.

Healthy Valentine's Day Cookies

Ingredients:

  • 1 cup unsweetened shredded coconut
  • 1/2 cup unrefined sugar
  • 2 cups whole wheat pastry flour
  • 1 1/2 sticks of butter, room temperature or coconut oil
  • 5-7 tablespoons almond milk
  • 1 teaspoon coconut extract (optional)
  • A couple of drops of pink food coloring

Frosting:

  • 1/2 cup coconut cream
  • 3-4 maple syrup

Directions:

Preheat oven to 350 degrees. Line two cookie sheets with unbleached parchment paper. In a mixing bowl with your hands, mix flour and butter until it resembles fine bread crumbs. Add sugar, coconut, milk, coconut extract, and food coloring. Mix until a soft dough is formed.

With a rolling pin, roll out the dough to about 1/4 inch and stamp out hearts using a cookie cutter.

Bake cookies for 14-17 minutes, depending on size. Transfer to a wire rack and cool.

To decorate cookies, mix frosting ingredients and drizzle them over the cookies.

Coffee And Mint Yogurt Parfait

Yields: 1

Have a headache? Try adding a shot of coffee to your next meal!

The pain from migraine headaches, in particular, is commonly caused by widened blood vessels pressing against nerves. The caffeine in it can sometimes help to alleviate head pain because it can reduce the size of the blood vessels.

In this case, less is more; however, too much caffeine will dehydrate you and further exasperate symptoms. Experts recommend sipping one small cup of joe or, better yet, incorporating a little bit of it into a recipe.

This parfait has the added benefit of including fresh mint, which has also been shown to relax blood vessels and minimize tightening in both the neck and head. With very few ingredients and little to no prep time, you can make this dish ASAP and expect relief within 20 minutes.

Ingredients:

  • 1/2 cup plain yogurt
  • Two teaspoons of brewed coffee
  • 3-4 drops peppermint Stevia (optional)
  • 1/4 cup chopped pecans
  • For garnish: coffee granules and fresh mint

Directions:

  1. Combine the yogurt, coffee, and stevia (if using) in a small bowl.
  2. In a small glass, layer the yogurt with the pecans, alternating until you get to the top.
  3. Garnish with coffee granules and fresh mint.

Red Wine Hot Chocolate

Ingredients:

1/3 cup unsweetened cocoa powder

2 cups unsweetened almond milk, divided

1/2 cup fruity, dry red wine (merlot or shiraz)

2 tablespoons stevia

1 pinch salt

Directions:

Whisk cocoa powder, stevia, and salt in a small saucepan. Add 1/4 cup unsweetened almond milk and whisk until smooth. Whisk in the remaining 1 & 3/4 cup almond milk. Cook over medium-high heat, whisking often until hot (about 3 minutes). *Do not bring to a simmer. Remove from heat and stir in wine.

Makes 2 servings

*VEGAN CHOCOLATE CAKE *

*Ingredients:*

2 - 2.1 oz unsweetened vegan dark chocolate chopped

1 - 15 oz can of pumpkin puree

1/3 cup coconut oil

3/4 cup almond flour

3/4 cup maple syrup

1/2 cup unsweetened cocoa powder

1 tablespoon instant espresso granules

1/2 cup stevia

2 teaspoons vanilla extract

1/4 teaspoon salt

1 tablespoon confectioners' sugar

1 & 1/4 cup fresh blueberries

1 & 1/4 cup fresh raspberries

*Equipment:*

8-inch springform pan

Parchment paper

*Directions:*

Preheat oven to 375 degrees. Line the bottom of the 8-inch springform pan with parchment paper; lightly coat the bottom and sides of the pan with cooking spray.

Place the pan on a baking sheet lined with parchment paper.

Combine chopped chocolate and coconut oil in a small saucepan. Cook over medium-low heat, stirring constantly, until the chocolate is completely melted. Remove from heat and let cool slightly, about 5 minutes.

Meanwhile, whisk pumpkin, almond flour, maple syrup, cocoa, stevia, espresso granules, vanilla, and salt together in a medium bowl until well combined.

Whisk the melted chocolate mixture into the pumpkin mixture until combined.

Pour the batter into the prepared springform pan and smooth the top with a spatula. Bake until a crust has formed on the top and sides, about 50 minutes. Remove from oven and let cool in the pan for 15 minutes. Remove the pan sides and let the cake cool completely for about an hour. Cover and refrigerate until firm, 8 hours, or overnight.

To serve, lightly dust the top of the cake with confectioners' sugar and serve with berries. Use a sharp knife dipped into hot water to slice the cake right out of the fridge.

Raspberry Chia Pudding

Ingredients:

  • 1 cup of Plain Greek Yogurt
  • 1 cup of Coconut Milk
  • 1 cup of Raspberries (washed and drained)
  • 1.5 tbsp of honey or other natural sweetener
  • 1 cup chia seeds

Directions:

  1. Blend all together (leaving a few of the berries to top with)
  2. Put in refrigerator until firm 
  3. Decorate with berries

Fiber - 7 g

Protein - 10 gr

Carbs -19 gr

Calories - 248

Good For You, Brownie

Ingredients

1.5 cups of quick-cooking oats

3/4 cup Brown Sugar

3/4 cup of Flax Seed Meal

1/2 cup of Almond Flour

1 tsp of baking powder

1/2 tsp of Ground Cinnamon

1/4 tsp of salt

1 Ripe Banana

1/4 oat milk

1 egg

1 tsp vanilla extract

1 scoop favorite protein powder

Sugar-free Chocolate Chips

Directions

Preheat oven to 350 degrees

Lightly grease an 8x10 baking pan

Mix all dry ingredients and then add the rest. Stir in Chocolate chips and pour into the prepared baking pan.

Cook for 45 -55 min or until you get a clean toothpick!

Nutrition Facts

129 Calories

24 Grams of protein

Net Carbs 9 grams

Skinny Pumpkin Latte

Ingredients:

3 cups unsweetened almond milk or oat milk

¼ can pumpkin puree

2 tbsp honey

1 tsp vanilla extract

½ tsp pumpkin pie spice

2 cups coffee

1 scoop vanilla protein powder

Whipped cream (fat-free)

Directions:

In a large pan on medium heat, combine the first 5 ingredients and stir constantly until dissolved.

Add coffee (cold or hot) and heat until bubbles form around the edge of the pot. Divide between two large mugs. Top with whipped cream and nutmeg (optional).

Nutrition Facts

120 calories

12 gr carbs

15 gr protein

Vegan Chick Pea Salad Sandwich

15 oz can of chickpeas

1 rib of celery

3 to 4 green onions chopped

1 to 2 tablespoons of Greek nonfat yogurt or cashew cream

1 tbsp of lemon juice (freshly squeezed is best

Sea salt sprinkled to taste

1 tsp of celery seed

4 lettuce wraps or low-carb tortilla rounds

Serves 2

Calories per serving -384

Total Fat- 12.2

Protein 11.4

HEART HEALTHY RECIPES

These days, you seem to see the words "heart-healthy" everywhere—from restaurant menus to cookbooks, from newspapers and TV to government websites.

What to know about what to eat with Heart Failure (HF)

What does "heart-healthy" mean in terms of the way you eat day to day when you have heart failure?

HF means eating less of some things and more of others

You may have heard that you should eat less salt, but why? Too much salt can cause your body to retain water, which can create an added burden on your heart. A heart-healthy, low-salt diet can change the way you feel and help you live a longer life. Low salt doesn't have to mean no flavor. Below are some great heart-healthy recipes.

Eggplant Bulgur Pilaf

Eggplant Bulgur Pilaf

One of the most important dishes at a Turkish table, this simple pilaf recipe features a combination of eggplant and bulgur. It is often an accompaniment to meat or chicken.

Yields: 6

Active Time:35

Total Time: 1hr 15min

Ingredients:

  • 1 cup bulgur, preferably coarse
  • 4 tablespoons extra-virgin olive oil, divided
  • 1 pound eggplant, diced
  • 1 medium onion, diced
  • 1 bunch scallions, chopped
  • 1 medium green bell pepper, diced
  • 1 large carrot, peeled and shredded
  • 2 large cloves garlic, minced
  • 2 tablespoons tomato paste
  • 1 teaspoon dried oregano
  • 3/4 teaspoon salt
  • Freshly ground pepper to taste
  • 3/4 teaspoon salt
  • 1/2 cup reduced-sodium chicken broth (optional)
  • 1 cup chopped flat-leaf parsley or cilantro

Directions:

  1. Place bulgur in a large, deep bowl, add enough warm water to cover it by 2 inches, cover it, and let it stand for 1 hour. Drain; set aside.
  1. Heat 3 tablespoons oil in a large non-stick skillet over medium heat. Add eggplant. Do not stir for the first minute; then cook, stirring, until beginning to soften, 4 to 5 minutes. Push the eggplant to the sides, making a well in the middle for the other ingredients.
  2. Heat the remaining 1 tablespoon oil in the middle of the pan. Add onion, scallions, bell pepper, carrot, and garlic. Do not stir for 2 minutes; then mix all the ingredients, including the eggplant, and cook, stirring, until the vegetables are soft, 3 to 4 minutes.
  3. Reduce heat to medium-low. Make a well in the ingredients again and add tomato paste to the middle. Do not stir for 30 seconds; then turn the tomato paste over and cook for another 15 seconds. Add the drained bulgur, oregano, salt, and pepper; stir well to combine. Heat through. If the eggplant is not completely tender, stir in broth, cover the pan, and simmer until the eggplant reaches your desired tenderness. Remove from the heat; stir in parsley (or cilantro).

Tips Note: Bulgur is made by parboiling, drying, and coarsely grinding or cracking wheat berries. Bulgur just needs a quick soak in hot water for most uses. Look for it in the natural foods section of large supermarkets near other grains. Tip: If you're using large, common globe eggplant, which can be more bitter than other varieties, salting beforehand can reduce bitterness.

To salt: Place prepped eggplant in a large colander over a bowl and mix with 1 tablespoon salt. Top the eggplant with a plate weighted down with cans. Let sit for 30 minutes to 1 hour before using. Rinse well with cold water, then dry with paper towels.

Salsa Scrambled Eggs

Breakfast tacos are a great gluten-free alternative to the classic eggs and toast. Serve this easy scrambled egg recipe with a banana for a boost of potassium.

Yields: 1

Ingredients:

  • 2 large eggs
  • 1 tablespoon shredded Jack cheese
  • 1 tablespoon fresh salsa
  • 2 corn tortillas, warmed
  • 1 teaspoon fresh cilantro

Directions:

  1. Beat eggs in a bowl. Coat a small non-stick skillet with cooking spray and heat over medium heat. Add the eggs and cook, stirring, until almost firm; stir in cheese and salsa. Spoon onto tortillas and top with cilantro.

Balsamic-Seasoned Steak

This simple recipe ensures a tender steak without a long marinating time. Steak sauce and balsamic vinegar are a great team, and you can't go wrong with melty Swiss on top.

Yields: 4

Prep/Total Time: 25 min

Ingredients:

  • 1 beef top sirloin steak (3/4 inch thick and 1 pound)
  • 1/4 teaspoon coarsely ground pepper
  • 2 tablespoons balsamic vinegar
  • 2 teaspoons steak sauce
  • 2 ounces sliced reduced-fat Swiss cheese, cut into thin strips

Directions:

  1. Preheat broiler. Place steak on a broiler pan; sprinkle with pepper. Broil 4 in. from heat 7 minutes. Meanwhile, mix vinegar and steak sauce.
  2. Turn steak; drizzle with 1 tablespoon vinegar mixture. Broil just until meat reaches desired doneness (for medium-rare, a thermometer should read 135°; medium, 140°; medium-well, 145°), 4-6 minutes.
  3. Remove steak to a cutting board; let stand 5 minutes. Cut steak into 1/4-in. Slices: return to broiler pan, arranging slices close together. Drizzle slices with remaining vinegar mixture; top with cheese. Broil just until cheese is melted, 30-60 seconds.

Cashew Chicken

At last–a stir-fry recipe that's not loaded with MSG and other high-sodium ingredients. The vibrant flavor in this chicken dish comes from mandarin oranges, green onions, low-sodium soy sauce, and fresh ginger.

Nuts are high in fat, but those fats are usually heart-healthy, unsaturated fats. Cashews have less fat than other nuts, and 75% of that fat is unsaturated. Try to get mandarin oranges canned with water to cut out extra sugar. Eat treats with fewer calories and fewer added sugars per serving.

Yields: 6 servings (serving size: 3/4 cup chicken mixture and 1/2 cup rice)

Ingredients:

  • 1 pound skinless, boneless chicken breasts cut into strips
  • 1/4 cup orange juice
  • 1 tablespoon plus 1 teaspoon cornstarch, divided
  • 1 teaspoon vegetable oil
  • 1/4 cup chopped cashews
  • 1 (8-ounce) can of sliced water chestnuts, drained
  • 1 cup chopped green bell pepper (about 1 large)
  • 1/2 cup chopped green onions (about 2)
  • 1 tablespoon minced fresh ginger
  • 1 cup fat-free, less-sodium chicken broth
  • 2 tablespoons low-sodium soy sauce
  • 1 (11-ounce) can of mandarin oranges in light syrup, drained
  • 3 cups hot cooked brown rice

Directions:

  1. Combine chicken strips, orange juice, and 1 teaspoon cornstarch in a medium bowl; cover and chill 1 hour.
  2. Heat oil in a non-stick skillet over medium heat. Add cashews; cook, stirring constantly, for 30 seconds. Remove from pan; set aside. Add chicken mixture to pan. Cook, uncovered, over medium-high heat for 8 minutes or until chicken is lightly browned, stirring constantly. Add water, chestnuts, and the next 3 ingredients; cook for 5 minutes./p>
  3. Combine broth, soy sauce, and 1 tablespoon cornstarch; add to chicken mixture. Bring to a boil; reduce heat, and cook, stirring constantly, until thickened. Remove from heat; stir in oranges. Spoon chicken mixture over rice and sprinkle with cashews. Serve immediately.

Turkey Noodle Soup

Healthy, cheap, and quick - this soup is a great way to use up leftover turkey or chicken.

Yields: 4

Prep: 10 min

Total: 10 min

Ingredients:

  • 1.2l low-sodium chicken stock
  • 4 small carrots Carrot, peeled and chopped
  • 140g medium egg noodles
  • 200g/7oz shredded, cooked turkey Turkey or chicken
  • 200g frozen peas
  • 1 bunch spring onions Spring onions, sliced, white and green parts separated

Directions:

  1. Bring the stock to the boil and throw in the carrots. Boil for 4 mins, then add the noodles and simmer for 3 mins. Stir in the turkey, peas, and the white part of the spring onions, and heat for 1 minute or until everything is hot through. Ladle into bowls and scatter with the green part of the onions to serve.

Spice it up with sliced red chilies if you like a bit of a kick.

Dijon-Honey Pork Chops

Lemon pepper is our seasoning of choice for these chops. With the honey-orange Dijon sauce, there's no need to pass the salt.

Ingredients:

  • 4 boneless pork loin chops (5 ounces each)
  • 1 teaspoon salt-free lemon-pepper seasoning
  • 1/2 cup orange juice
  • 1 tablespoon Dijon mustard
  • 1 tablespoon honey

Directions:

  1. Sprinkle pork chops with lemon pepper. In a large non-stick skillet, heat oil over medium heat. Brown chops on both sides.
  2. In a small bowl, whisk orange juice, mustard, and honey until blended; pour over chops. Bring to a boil. Reduce heat; simmer, covered, for 5-8 minutes or until a thermometer inserted in pork reads 145°.
  3. Remove chops from pan; keep warm. Bring sauce to a boil; cook until mixture is reduced to 1/4 cup, stirring occasionally. Serve with chops.

Sodium Taco Salad

Ingredients

  • 2 head of iceberg lettuce, chopped
  • 6 Roma tomatoes
  • 2 bunch of scallions chopped
  • 2 pounds of ground beef, lean
  • 2 packages of Mrs Dash Low Sodium Taco Seasoning
  • 2 cups of sharp cheddar cheese
  • Optional toppings:
  • 1 cup of low-sodium black beans (optional)
  • 1 cup of low-sodium corn

Directions

  1. Brown the ground beef and drain the fat. Add in the seasoning spice packet and 3/4 cup of water. Let simmer until the beef has thickened up.
  2. While the beef is getting brown, chop the salad, tomatoes, and scallions and prep all the rest of the ingredients. Top the salad with cheese and dressing. Beans and corn are optional and are not included in the nutrition information.

One-Pot Unstuffed Cabbage

This has all the good flavor of regular cabbage rolls, but it's a lot less bother to make. In fact, it's a one-pot meal!

Prep: 15 min.

Serving: 6

Cook: 1 hour 20 min.

Ingredients:

Tomato Sauce:

  • 1 large onion, chopped
  • 1 medium head cabbage, coarsely chopped (about 8 cups)
  • 1 can (28 ounces) diced tomatoes, undrained
  • 1 can (8 ounces) tomato sauce
  • 1 cup water
  • 1/4 cup lemon juice
  • 1/3 cup raisins

Meatballs:

  • 1/2 cup uncooked long-grain rice
  • 1 teaspoon Worcestershire sauce
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 pound lean ground beef (90% lean)

Directions:

  1. In a large skillet, combine sauce ingredients. Bring to a boil; reduce heat and simmer.
  2. Meanwhile, in a large bowl, combine the rice, Worcestershire sauce, salt and pepper. Crumble beef over rice mixture; mix well. Shape into 36 balls, about 1-1/4 in. in diameter. Add to the simmering sauce.
  3. Cover and simmer for about 45 minutes or until the cabbage is tender. Uncover and cook for 15 minutes longer or until sauce is thickened.

Heart Healthy Enchilada Pie

Ingredients

  • 1 lb ground chicken (or turkey)
  • 1 tablespoon low-sodium taco seasoning
  • 1 can tomato sauce (no added salt)
  • 1 cup diced onion
  • 1 tablespoon butter
  • 1 tablespoon garlic (minced)
  • 1 & 1/2 tablespoons all-purpose flour
  • 1 cup fat-free, low-sodium chicken broth
  • 4 whole wheat flour tortillas (8 oz)
  • 1 1/2 oz shredded Monterey Jack cheese

Directions

  1. Preheat oven to 400 degrees.
  2. Heat a large non-stick skillet over medium-high heat. Add chicken and onion to the pan and cook for 6 minutes, stirring to crumble.
  3. Melt butter in a medium saucepan over medium-high heat. Add garlic and sauté for 1 minute. Sprinkle with flour and cook for 30 seconds, stirring constantly. Add broth, taco seasoning, and tomato sauce to the pan and bring to a boil - cook for 2 minutes, stirring occasionally. Add 1 1/2 cups tomato mixture to the chicken mixture. Reserve 1/2 cup tomato sauce.
  4. Place 1 tortilla in a 9-inch pie plate. Top with 1 cup chicken mixture. Repeat layers, ending with a tortilla. Spread the reserved tomato mixture over the tortilla. Top with cheese.
  5. Bake at 400° for 10 minutes or until cheese melts. Cool slightly. Cut into 4 wedges.

Enjoy!

ANTI-INFLAMMATORY RECIPES

Food plays an important role in controlling inflammation. Below are some delicious recipes using foods that are known for their anti-inflammatory properties. Help manage your gut by eating right!

Sugar is the leading cause of inflammation in the body, and it is mostly found in fast foods and snacks like chocolates, candies, sodas, sweets, and pastries. Too much sugar may lead to weak immunity, diabetes, increased blood pressure, obesity, stroke, and heart disease. So, keeping in mind that sugar will be limited in this category, we find this will help you choose ingredients for any recipe that you would like to change to anti-inflammatory.

Ground Turkey Sweet Potato Stuffed Peppers

Yields: 4

Ingredients:

  • 1 tablespoon extra virgin olive oil
  • 2 cups grass-fed ground turkey
  • 2 cloves garlic — minced
  • ½ cup onions — diced
  • 1⅔ cups sweet potatoes — diced
  • ½ cup homemade tomato sauce
  • crushed red pepper to taste — optional
  • salt and pepper
  • 2 large bell peppers — cut in half
  • feta cheese — for garnishing, don't add if you want paleo-friendly
  • fresh parsley — for garnishing

Directions:

  1. Preheat oven to 350ºF.
  2. In a skillet, heat the olive oil over medium-high heat.
  3. Add the ground turkey and garlic. Stir occasionally, and cook for about 10 minutes or until the meat is no longer pink. Make sure to break up the meat with a wooden spoon as it cooks.
  4. Add the onions, and cook until they are golden brown.
  5. Add the sweet potatoes, cover the skillet, and cook until they are tender. It takes about 8 minutes.
  6. Don't forget to stir occasionally. Add the tomato sauce, crushed red pepper, salt, and pepper to taste. If necessary, add more olive oil or a little bit of water to cook the sweet potatoes.
  7. Arrange the peppers in a greased baking dish with the cavity side facing up.
  8. Fill each bell pepper halve with the ground turkey-sweet potato mix.
  9. Bake uncovered for about 30 minutes or until the peppers are cooked and soft.
  10. Remove from the oven, and garnish with feta and parsley.

Nutrition:

Amount per serving (1/4) — Calories: 324, Fat: 13.9g, Saturated Fat: 4.4g, Cholesterol: 88mg, Sodium: 529mg, Carbohydrates: 25.6g, Fiber: 4.4g, Sugar: 10.7g, Protein: 26.3g

Turmeric Oven Scrambled Eggs

Yields: 5-6

Ingredients:

  • 8 -10 large eggs
  • 1/2 c unsweetened almond milk or non-dairy milk of choice
  • 1/2 to 1 tsp turmeric powder
  • 1/4 tsp black pepper and kosher salt each
  • Pinch (1/4 tsp or so) of cumin
  • Small sheet pan 18″ x 26″ with at least 2 inches in height to prevent eggs from not spilling or 9×13 baking dish
  • Optional toppings – Cilantro, avocado, salsa, cheese, etc.

Directions:

  1. Preheat oven to 350 F.
  2. Whisk eggs, milk, turmeric, and other spices together in a larger bowl. Gently pour egg batter on an oiled sheet pan (or in a large casserole dish).
  3. Place in oven for 10-12 minutes or until eggs have started to set. Remove or gently pull out the oven rack, stir eggs on the sheet pan with a wooden spatula, and then slide back into the oven.
  4. Place sheet pan back in the oven for about 8 – 10 minutes or until eggs are set and semi-soft for scrambled eggs to your liking. Remove from oven and stir again with the spatula.
  5. Serve hot with toppings like peppers and cilantro. Or store it in an airtight container for up to 4 days.
  6. *Alternatively, you can bake the eggs for 15-17 minutes without scrambling and then slice them into baked egg squares.
  7. Optional toppings – cilantro, peppers, avocado, salsa, etc.

Baked Turkey Meatballs (Makes 25-30 mini meatballs)

Ingredients:

  • 1 pound ground turkey
  • ½ cup fresh breadcrumbs, white or whole wheat
  • ½ cup fresh grated Parmesan cheese
  • 1 tablespoon chopped fresh parsley
  • ½ tablespoon chopped fresh basil
  • ½ tablespoon chopped fresh oregano
  • 1 large egg, beaten
  • Pinch fresh grated nutmeg
  • 2-3 tablespoons milk (or water)

Directions:

  1. Preheat your oven to 350 degrees.
  2. Line two baking sheets with parchment paper.
  3. Combine the turkey, breadcrumbs, cheese, herbs, egg, nutmeg, salt and pepper, and milk in a large bowl. You may need to adjust the amount of milk you use based on how dry your bread is, etc. The mixture should be wet enough to stick together but not loose.
  4. Using a teaspoon (for uniformity) or your hands, roll portions of the meat into approximately 1-inch balls and drop them onto a baking sheet. You should end up with 25-30 meatballs.
  5. Bake the meatballs for approximately 30 minutes, turning once, so that the meat is cooked through and all sides are lightly browned.

Baked Salmon With Almond Flaxseed Crumbs

Yields: 5 (5 ounces each)

This recipe combines the crunch of nuts and flaxseed with the texture of tender salmon for a main dish with lots of anti-inflammatory omega-3 fatty acids. The bulbs of the scallions are a source of FODMAPs, so using only the scallion greens in this recipe keeps it IBS-friendly.

Ingredients:

  • 1/4 cup toasted whole almonds
  • 2 tablespoons flaxseeds
  • 1/4 cup low-FODMAP bread crumbs (see how-to below)
  • 1/8 teaspoon salt
  • 1/4 rounded teaspoon dried thyme leaves
  • 1/8 teaspoon ground black pepper
  • 1/4 cup finely minced scallions, green parts only
  • 1 teaspoon lemon zest
  • 1 1/2 pounds salmon fillet
  • 1 teaspoon garlic-infused olive oil

Directions:

  1. Preheat the oven to 425F. Line a baking sheet (with sides) with foil.
  2. In a blender or food processor, process almonds and flaxseeds until a uniform, sandy texture is achieved. Transfer to a small bowl and stir in the bread crumbs, salt, thyme, pepper, scallions, and lemon zest.
  3. Place fish skin-side down on the baking dish. Brush fish with garlic-infused oil and lightly sprinkle with salt and pepper if desired. Spread the crumbs evenly over the fish, pressing to adhere.
  4. Bake fish until it flakes easily and crumbs are golden brown, 18 to 25 minutes.

White Chilli

Ingredients:

2 jalapenos, chopped

1 large red onion, diced

32oz chicken stock

turkey or chicken, cooked, shredded

48oz Great Northern beans, pre-cooked

2 T oregano

2 T ground cumin

Salt and black pepper, to taste

Instructions:

Using a large stew pot, cook jalapeño and red onion in stock for 20 minutes. Add meat, beans, and spices. Add water to get soup consistency to your liking. You can adjust the spices to your personal taste.

Cheesy Avocado Quesadillas

Yields: 8

Ingredients

  • 1 tablespoon olive oil
  • 1 pound ground beef
  • 1 tablespoon Old El Paso™ taco seasoning mix
  • 1 (4.5-ounce) can Old El Paso™ chopped green chiles, drained
  • 8 (8-inch) Old El Paso™ flour tortillas for burritos
  • 1 (16-ounce) can Old El Paso™ refried beans, heated
  • 2 avocados, peeled, halved, seeded and sliced
  • 2 cups shredded mozzarella cheese
  • 2 tablespoons chopped fresh cilantro leaves

Directions

  1. Preheat oven to 400 degrees F. Line a baking sheet with parchment paper.
  2. Heat olive oil in a medium skillet over medium-high heat. Add ground beef and cook until browned, about 3-5 minutes, making sure to crumble the beef as it cooks. Drain excess fat and stir in taco seasoning and green chiles; set aside.
  3. Top the tortilla with refried beans, ground beef mixture, avocado, and mozzarella, and then top it with another tortilla. Repeat with the remaining tortillas to make four quesadillas.
  4. Place quesadillas onto the prepared baking sheet. Place into oven and bake until the cheese has melted about 8-10 minutes.
  5. Serve immediately, garnished with cilantro if desired.

Broccoli Mashed Potatoes

Ingredients:

4 Idaho Baking potatoes

 1 cup raw broccoli

 Earth Balance Spread

 Sea Salt and Pepper

Instructions:

Start a pot of water to boil. Add ½ teaspoon of salt. Peel the skin off the potatoes, then rinse and chop. Add potatoes and raw broccoli to boiling water. Boil until soft. When done, reserve about a cup of the water for later. Drain off the rest of the water. Add EB spread, salt, and pepper to taste. Using an electric mixer or by hand, beat the potatoes and broccoli and add potato water until you get them to your desired consistency.

KETO RECIPES

Recently, many of my patients have been asking about a ketogenic diet. Is a ketogenic diet safe? Would you recommend it? Despite the recent hype, a ketogenic diet is not something new. In medicine, we have been using it for almost 100 years to treat drug-resistant epilepsy, especially in children. In the 1970s, Dr. Atkins popularized his very low-carbohydrate diet for weight loss that began with a very strict two-week ketogenic phase. Over the years, other fad diets incorporated a similar approach to weight loss.

What is a ketogenic (keto) diet?

In essence, it is a diet that causes the body to release ketones into the bloodstream. Most cells prefer to use blood sugar, which comes from carbohydrates, as the body's main source of energy.

In the absence of circulating blood sugar from food, we start breaking down stored fat into molecules called ketone bodies (the process is called ketosis). Once you reach ketosis, most cells will use ketone bodies to generate energy until you start eating carbohydrates again. The shift from using circulating glucose to breaking down stored fat as a source of energy usually happens over two to four days of eating fewer than 20 to 50 grams of carbohydrates per day. Keep in mind that this is a highly individualized process, and some people need a more restricted diet to start producing enough ketones.

Because it lacks carbohydrates, a ketogenic diet is rich in proteins and fats. It typically includes plenty of meats, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables. Because it is so restrictive, it is really hard to follow in the long run. Carbohydrates normally account for at least 50% of the typical American diet. One of the main criticisms of this diet is that many people tend to eat too much protein and poor-quality fats from processed foods, with very few fruits and vegetables. Patients with kidney disease need to be cautious because this diet could worsen their condition. Additionally, some patients may feel a little tired in the beginning, while some may have bad breath, nausea, vomiting, constipation, and sleep problems.

Bacon-Wrapped Keto Meatloaf

Not only is this a keto-friendly dinner, it's a much-needed revamp. Everyone, including those who are not afraid of carbs, will love this bacon-wrapped meatloaf recipe. The bacon makes it insanely flavorful; the almond flour acts as the perfect binder and the soy sauce? It packs a punch of umami you never knew you needed.

Ingredients

  • Cooking spray
  • 1 tbsp. extra-virgin olive oil
  • 1 medium onion, chopped
  • 1 stalk celery, chopped
  • 3 cloves garlic, minced
  • 1 tsp. dried oregano
  • 1 tsp. chili powder
  • 2 lb. ground beef
  • 1 c. shredded cheddar
  • 1/2 c. almond flour
  • 1/4 c. grated Parmesan
  • 2eggs
  • 1 tbsp. low-sodium soy sauce
  • Kosher salt
  • Freshly ground black pepper
  • 6 thin strips of bacon

Directions

  1. Preheat oven to 400°. Grease a medium baking dish with cooking spray. In a medium skillet over medium heat, heat oil. Add onion and celery and cook until soft, 5 minutes. Stir in garlic, oregano, and chili powder and cook until fragrant, 1 minute. Let mixture cool slightly.
  2. In a large bowl, combine ground beef, vegetable mixture, cheese, almond flour, parmesan, eggs, soy sauce, and season with salt and pepper. Shape into a large loaf in a baking dish, then lay bacon slices on top.
  3. Cook until bacon is crispy and beef is cooked through, about 1 hour. If bacon is cooking too quickly, cover the dish with foil.

Keto Pancakes

Keto Pancakes Are Going To Change Breakfast As You Know It by Delish US There's nothing like a big stack of pancakes for breakfast—they're a classic breakfast staple! Just because you're on the Keto diet doesn't mean you have to miss out on the joys of flapjacks. This recipe is super easy and will definitely satisfy your craving.

Ingredients:

  • 1/2 c. almond flour
  • 4 oz. cream cheese, softened
  • 4 large eggs
  • 1 tsp. lemon zest
  • Butter for frying and serving

Directions:

  1. In a medium bowl, whisk together almond flour, cream cheese, eggs, and lemon zest until smooth.
  2. In a non-stick skillet over medium heat, melt 1 tablespoon butter. Pour in about 3 tablespoons batter and cook until golden, 2 minutes. Flip and cook 2 minutes more. Transfer to a plate and repeat with the remaining batter.
  3. Serve topped with butter.

Keto Tuna Salad

This Keto tuna salad is easy to make, with minimal chopping, and the perfect way to enjoy a delicious lunch without any of those pesky carbs that mess up your diet!

Ingredients:

  • 2 (5-ounce) cans of tuna packed in olive oil
  • 1 tablespoon fresh lemon juice
  • 1 stalk celery, chopped
  • 2 green onions, chopped
  • 1/2 tablespoon fresh dill, chopped
  • 1/2 teaspoon Redmond's real sea salt
  • 1/4 teaspoon fresh cracked black pepper
  • 1/2 cup zero carb mayonnaise
  • 1 tablespoon zero-carb Dijon mustard

Directions:

  1. Drain the tuna, then combine all of the ingredients in a large bowl and mix well.
  2. Serve immediately or store in an airtight container in the refrigerator for up to 5 days.

TUNA BOATS

SERVES: 4

PREP: 10 min

COOK: 20 min

Ingredients:

1 pound tuna steak or canned Tuna (in water);

2 ripe avocados;

The juice of half a lemon;

2 big green onions, minced (keep some of the green parts aside);

1 garlic clove, minced;

1 tbsp ground paprika;

About 1/2 cup of extra-virgin olive oil or 1 cup of plain Greek yogurt

2 tbsp coconut oil

Sea salt and freshly ground black pepper to taste;

Preparation

  1. In a skillet placed over medium-high heat, preheat the coconut oil until very hot, but not so much that it burns.
  2. Add the tuna steak to the skillet and cook each side 4 to 5 minutes, until the fish breaks apart easily with a fork.
  3. Once the tuna is cooked, let it rest for about 10 minutes.
  4. In a bowl, combine the tuna, the garlic, the lemon juice, the green onions, and the olive oil or yogurt, then season with sea salt and black pepper to taste. Make sure to keep some of the green part of the green onions aside. Using a fork, make sure to combine everything well and to break apart the tuna.
  5. Take the two avocados and cut them lengthwise around the pit. Twist the two halves to open. Remove the pit with a spoon, gently making sure not to break the avocado itself.
  6. Place a big scoop of the tuna mixture into each cavity of the avocados. Sprinkle the top of each avocado boat with some paprika, then add some green onions on top and serve.

Keto Bomb ingredients

Yields: 5 (5 ounces each)

Ingredients:

  • 1/4 cup of melted Organic coconut oil 
  • 1/2 cup Crunchy Peanut butter (we like Smuckers, lowest sugar)
  • 1/4 cup of cocoa powder
  • 1/4 cup of sweetener

Directions:

Microwave all ingredients (about 1-2 min) and stir them until smooth. 

Pour the mixture into small muffin liners or parchment paper.

Refrigerate until completely solid! 

Top with Almonds if you wish.

JUICES AND SMOOTHIES

Our lifestyle and diet are major factors that impact our health and the way we feel. Fresh juice of fruits and vegetables is healthy and provides a variety of vitamins and minerals to the body, in addition to cleaning the body of toxic substances. Drinking fresh and natural juice is one of the best ways to improve your overall health and keep your body in tip-top shape.

Below are some delicious juicing recipes that you and your body will love.

Dr. Nickels' Favorite Green Drink

Serves: 2

One scoop of Ultra Protein Plus (Vanilla) from Douglas Labs

Handful each of ORGANIC carrots, broccoli, cauliflower, baby spinach, kale & cucumber

16oz Water

HEALTHY GUT JUICE

2 Stalks of Celery 

1 whole Cucumber 

1 lemon 

add as much water or ice to fill it up

All would be preferred to be organic and rinsed with hot water. Cut stalks in half, cut up the cucumbers, and leave the skin on. Cut the lemon in half, take out the seeds, and squeeze the juice into the Nutri Bullet. YUM! Enjoy!

Skinny Iced Matcha Green Tea Latte

Yields: 1

Ingredients:

  • 1 cup ice
  • 2 teaspoons matcha powder
  • 1/2 cup cold water
  • 3 ounces unsweetened vanilla almond milk
  • 1 dash vanilla (or chai spice or some fresh mint)

Directions:

  1. Stir together. Enjoy!

Blueberry Pineapple Smoothie

Ingredients:

  • 2 cups unsweetened almond milk (organic)
  • 1/2 cup frozen blueberries (organic)
  • 1 cup frozen pineapple
  • 1 scoop Ultra Protein Green

Blend all ingredients well in a high-powered blender.

Cinnamon Roll Smoothie

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 large banana, chopped
  • 1 red apple, peeled and chopped
  • 1 tsp raw honey or stevia
  • 3/4 tsp ground cinnamon
  • 1 cup ice (crushed)

Directions:

Add all ingredients to a blender and mix until smooth!

Optional:

Add your favorite protein powder or nut butter when blending.

HEALTHY CROCK POT MEALS

CROCKPOT CRUSTLESS PUMPKIN PIE

Ingredients

1 cup nonfat dry milk

15oz can pumpkin puree

2 organic eggs

3/4 cup brown sugar

1 TSP ground cinnamon

1 TSP ground nutmeg

1/4 TSP ground cardamom

1/2 TSP salt

Directions

Line your crock pot with foil (bowl-like). Mix all ingredients together in a bowl until smooth, then pour the mixture into the crock pot. Cook for 2 and 1/2 hours on high. Top with reduced-fat whipped cream if you like, and enjoy!

Nutrition:

175 calories

5g fat

20g sugar

5g protein

CROCKPOT CHILI

Ingredients:

2 pounds of ground turkey

2 cans of black beans

2 cans diced tomato

1 jar V8 low sodium juice

2 onions, chopped

Chili Seasoning/ Tabasco sauce to taste

2 garlic cloves

1 green pepper, chopped

1 TSP salt

1 TSP pepper

Top with:

Fat-Free sour cream

Chives

Reduced-fat shredded cheese

Directions:

Place ground turkey into a large skillet and cook on medium heat while breaking down meat into crumbles and drain. Transfer meat to a crock pot along with the rest of the ingredients, then cook on low heat for 8-10 hours. Then top with the rest of the ingredients and enjoy!

Nutrition:

25g Protein

260 Calories

5g Fat

CHEESY BACON SLOW COOKER CHICKEN

Ingredients

1/2 cup of chicken bone broth (organic preferred)

2 lbs of fresh or frozen chicken breasts (defrost if frozen)

8 oz package of cream cheese (cut into chunks)

8 slices of bacon cooked and crumbled (or cheat and use the crumbles in the salad aisle)

1 cup shredded cheddar (or whatever cheese you prefer)

Instructions:

Pour broth into a crock pot and add chicken to cook for 4 hours on low.

After cooking, take two forks, shred the chicken, and add all other ingredients. 

You may keep it in the crock pot or move it to a casserole dish and slightly bake it to melt the cheese. 

You can serve it as an appetizer with sliced cucumbers or pita chips if you are not worried about carbs.

You can also serve it over rice or pasta and add any veggies to it before baking. This is so yummy! Enjoy.

Nutrition:

374 calories

Carbs 1 Gr

Protein 30 gr

sodium 475 mg

potassium 520 mg

fat 23 g

saturated fat 10g

Crockpot Keto Oatmeal Chocolate Chip Cookies

Ingredients:

  • 1/2 cup coconut oil
  • 2 TBSP Vanilla
  • 1/2 unrefined sugar
  • 2 organic eggs
  • 3/4 cup chocolate chips
  • 1/2 TSP salt
  • 1 1/2 cup gluten-free oats
  • 1/2 TSP baking powder
  • 1/2 cup ground flax

Directions:

Coat the coconut oil on the bottom and sides of the crockpot. Place parchment paper on the bottom, then add more oil on top of that. In a bowl, add coconut oil, eggs, sugar, and vanilla and mix together. In another bowl, add the rest of the ingredients except the chocolate chips and mix.

Combine both bowls together, then add chocolate chips and mix till well combined. Spread cookie dough on the bottom of the crockpot and flatten. Cook on low setting for 2 1/2-3 hours until the middle is well cooked. Take out when done and let it cool for 30 minutes before cutting into squares. Enjoy!

Nutritional Value:

207cal

13gsugar

4gprotein

22g carbs

Crockpot Vegetable Beef Stew

Ingredients:

  • 2 pounds Organic Beef Chuck Roast, cut into cubes
  • 12oz tiny potatoes, cut into 4
  • 4 carrots, cut 1/2 pieces
  • 1 onion, wedge cut
  • 1 can of Reduced Fat/Sodium Cream of Mushroom soup
  • 1 TSP Dried Thyme
  • 2 cups frozen cut green beans
  • 1 cup reduced-sodium Beef Broth

Directions:

Cook beef cubes in a large skillet over medium-high heat. Add 1/2 the beef and cook until brown, then remove and add the rest to the cooker. Place cubes in a crockpot, then add potatoes, carrots, onion, cream of mushroom soup, broth and thyme. Combine all ingredients by stirring.

Cover and cook on low heat for 8 to 9 hours OR cook on high for 4 hours. If using low heat to cook, turn to high after and add green beans for 30 minutes or until tender. Add stew to a bowl and enjoy!

Nutritional Value:

320 Calories

9g Fat

22g Carbs

35g Protein

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