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Turmeric Cauliflower Rice

by October 17, 2021

The environment we live in promotes inflammation in our bodies. Any time you have chronic inflammation in the body, it is not a good thing. We need to be aware of this and be including foods in our daily diets that are anti-inflammatory.

This dish is easy to make and delicious for lunch, dinner or a leftover snack.and is bursting with anti-inflammatory ingredients.

1 head of organic cauliflower, riced
1 tbsp coconut oil
1 medium onion, chopped
2-3 cloves of garlic, chopped
1/2 cup chopped fresh parsley
1/4 cup raisins or craisins
1/4 cup chopped almonds
Sea salt and black pepper to taste
2 tsp turmeric
2 tsp cumin
1 tsp cinnamon

Heat the oil in a large skillet and add the onions and garlic. Cook until fragrant (about 5 mins). Add the cauliflower – cook another 5 mins.
Add seasonings, parsley and almonds – cook another 5 minutes.
Add more or less seasonings for desired taste.

Let sit for about 30 minutes before eating to allow flavors to come together.
**For more heat, add some red pepper flakes**

Macro-dense, Anti-inflammatory Lunch: 2 hard boiled organic eggs, marinated garlic cloves, sliced avocado and turmeric cauliflower rice.

Anytime Oats!

by August 9, 2021

Oatmeal, baked oats, homemade granola, oatmeal crumble, overnight oats…

Oatmeal with chopped nuts, oatmeal with diced apples, peanut butter oatmeal, cinnamon oatmeal, peaches & cream oatmeal, pumpkin oats, oatmeal with berries and flax, savory oats, almond butter banana oatmeal, coconut chia oatmeal….you get the point, the options are endless! And on the right morning or for a snack, oatmeal is a great choice!! Full of fiber, complex carbs, protein and B vitamins, this is definitely something that you should keep stocked in your pantry.

BONUS: not only is oatmeal nutrient dense with endless flavorful options, but it is budget friendly 🙂

Here is a new recipe that I had for breakfast this morning with my hot cup of BULLET COFFEE 🙂

  • 1/2 c rolled oats, regular or gluten-free
  • 2/3 c unsweetened almond milk
  • 1/2 tbsp chia seeds
  • 1 tbsp vanilla protein powder
  • 1 tbsp powdered peanut butter
  • 1/2 tsp pure vanilla extract
  • 2 tsp pure maple syrup
  • dash of pink salt

Mix all ingredients thoroughly in an air tight container – I used a mason jar – and place in fridge overnight.

These took about 3 minutes to make last night before I went to bed! Perfect for something to grab as you head out the door. So simple 🙂  Give them a try and let me know what you think!

Cookie Dough Bowl

by July 14, 2021

**Inspired by the hungry.blonde on #Instagram and trainer Tom Rusling’s “take 5 Mug Cake Attempt” at Burn Bootcamp Denver, NC**

A simple snack for those of us who love that nut
butter/chocolate combination!!

1/4 cup almond flour
2 T organic nut butter (almond, peanut, cashew)
**I love the organic nut butter options at Costco**
1 T 100% pure maple syrup
1/4 tsp baking powder
pinch of pink salt
1-2 T dark chocolate chips (I use Enjoy Life dark chocolate chips)

Combine the dry ingredients in a small microwave-safe bowl.
Mix the nut butter and maple syrup thoroughly and combine with dry ingredients.
Mix in chocolate chips.
Microwave for 45-60 seconds and enjoy!

Fish in the Sea

by March 17, 2021

“I love fish; but I don’t make it because I have no idea how.”

I hear this way too often from people who enjoy eating fish, but say that they only eat it when they go out to a restaurant because they are afraid to make it at home. Well, I am here to tell you that…it is not that hard!
If you can cook a steak, you can cook fish.  If you can’t cook a steak, then learn how to cook fish 🙂 There are numerous ways to make it, so many delicious flavors, and so many fish in the sea to enjoy!

Grilled Fish With Tropical Relish - Dr. Weil's Healthy Kitchen

Since this seems to be a hot topic and it is summer time (the perfect time to grill fish), I felt certain that a simple list of  “fish rules” would possibly help some of the wanna-be fish chefs out there….

  •  #1 – Do not over cook it.  If you do, it may resemble chewing on a piece of rubber instead of melting like butter in your mouth.
  •  #2 – Fish should not smell fishy. If it smells fishy, then it is old.  That means do not buy it and definitely don’t eat it.
  • #3 – You want to enjoy the fish itself – there is no need to marinate it in sauces or dressings. Additionally, fish is low-fat, full of protein and very good for you.  You do not need to add a bunch of stuff to it to make it fattening.  *I have found the best way to cook many varieties of fish is simply by adding sea salt, pepper, fresh herbs and a little olive oil.*
  • #4 – If you have a thicker fish (ie – mahi or salmon) grilling is the best way to cook it.  The grill should be very hot before you put the fish on. Fish should also be room temperature before you put it on the grill – do not take it straight out of the fridge and throw it on the grill.
  • #5 – The most accurate rule to follow when cooking fish is 10 minutes per inch of thickness. You can also test to see if it is done with a fork. Poke the fork into the middle of the fish and twist it; the fish should “flake” off.

Here are a couple of my favorite, easy and healthy fish recipes:

Mahi-Mahi: Coat the fish with olive oil, S&P, lime juice and fresh cilantro.  Let it sit for @ 20 mins to come up to room temperature before grilling.  Grill according to thickness.

Shrimp: Use at least 21-30 count.  De-vein and peel shrimp and rinse.  Toss with S&P, paprika, red pepper flakes, 2 cloves fresh garlic, olive oil.  Let it marinate for about 30 mins.  Grill or sauté in sauce pan until the shrimp is an opaque pink color (about 3 mins per side).  Serve with rice, grits, or on top of salad greens.

Salmon:  Coat fish with olive oil, old bay, dill, S&P, fresh lemon juice. Let it sit for @ 20 mins to come up to room temperature before grilling.  Grill according to thickness.


Spinach Dip

by January 25, 2021
  • 1 cup frozen spinach
  • 1/3 c plain Greek yogurt
  • 2 green onions, finely sliced
  • 1 clove garlic, minced
  • 1/2 c shredded mozzarella
  • 1/4 c shredded Parmesan
  • Salt, pepper, and a dash of cayenne (or chili powder for less heat)

    Thaw spinach & squeeze out water, combine all ingredients and mix well.  Transfer to a small baking dish (spray with olive oil or coconut oil cooking spray) and bake for 25-30 minutes at 350, until dip is bubbling and the cheese is starting to brown around the edges.
    Serve with veggies and/or organic blue chips.

Nut Butter Dip

by January 25, 2021

Perfect to accompany your fruit snack or as an addition to your fruit tray at your next gathering.

1/4 cup of organic nut butter (peanut or almond)
1/2 cup plain Greek yogurt
1 tsp vanilla extract

It’s that simple! Stir throughly and serve.

TIP: for a bit of sweetness, add 2 tsp of 100% pure maple syrup

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