2 cups raw pumpkin seeds
1-2 tsp. oil (grapeseed or olive)
1 bag of naturally caffeine free chai tea (rooibos is naturally caffeine-free)
2 cups of boiling water
1 tablespoon tahini
1 tablespoon almond butter (creamy is preferred)
2 dates (optional)
Cover the teabag and dates (if using) with 2 cups of boiling water and steep for a few minutes.
Discard the tea bag & place tea, soaked dates, tahini & almond butter into a blender.
Blend until creamy.
Serve and Enjoy!
Tip: You can try this with other nut or seed butters to see which flavor combination you like the best. Cashew butter anyone?
4 cups baby spinach (or mixed greens)
1 bell pepper, chopped
1 cup cherry tomatoes
½ large cucumber, chopped
8 oz smoked salmon, or 1 can salmon, roughly chopped (leftover Salmon works great, too)
Drizzle of your favorite (gluten-free, dairy-free) dressing
Place 2 cups of greens into each of 2 bowls.
Top with veggies and salmon.
Drizzle with dressing.
Serve & enjoy!
Tip: Serve with a large mug of green tea for an extra skin-supporting bonus.
This Energizing Power Ball recipe is a great way to fuel your body pre-workout or to give you a mid afternoon energy boost.
1 cup of rolled oats
½ cup of nut butter (use sunflower, pumpkin seed or hemp butter for a nut-free option)
¼ cup of unpasteurized honey or pure maple syrup
½ cup of hemp hearts or chia seeds
Optional additions: add a handful of chopped dried fruit and/or unsweetened shredded coconut
While I am not "Keto" I do enjoy finding ways to get more veggies in my family's diet--using Cauliflower Rice is one of the many ways you can easily do this and reduce your carb intake as well! Here is another of my "Healthy Reinventions" of a favorite!
Trim the base of the cauliflower, and cut the florets and stems into 1 1/2-inch (3.75cm) chunks. Place about half the cauliflower into the bowl of a food processor and pulse, chopping to the size of rice. Scrape into a bowl and repeat with the remaining cauliflower. Reserve. (1 bag of Frozen Cauliflower Rice works well also)
In a large saute pan, drizzle 1 teaspoon of olive oil. Place over medium-high heat for a few seconds before adding the cauliflower, pepper and onion. Stir to saute for about 2 minutes. Add the wine, saffron and paprika and stir, cover the pan and bring to a boil, cook for about 6 minutes to soften the vegetables. Remove the lid and stir in the edamame, cooking until the pan is nearly dry. Keep warm, and stir in the parsley just before serving.
For the shrimp, place a large saute pan over high heat and drizzle with the remaining 2 teaspoons olive oil. Place the shrimp in the pan and when they start to sizzle, lower the heat to medium. Cook the shrimp for about 2–3 minutes per side, turning with a spatula.
Serve 1 cup paella topped with 4 cooked shrimp.
Serves: 4 | Serving Size: 1 cup paella plus 4 shrimp
Nutrition (per serving): Calories: 178; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 85mg; Sodium: 265mg; Carbohydrate: 14g; Dietary Fiber: 5g; Sugar: 5g; Protein: 17g
1. Combine beans, cucumber, pepper, onion, tomatoes, and olives in a large bowl.
2. In a small bowl or sealed jar with a lid, whisk or shake together olive oil, vinegar, garlic, oregano, and salt and pepper.
3. Toss salad with dressing and enjoy at room temperature or refrigerate unused portions.
These Italian Cauliflower Rice Balls (Arancini) are made with cauliflower in place of rice! Lower in carbs and baked or made in the air fryer!
Yield: 2 servings, Serving Size: 3 balls
This recipe takes a little investment of time but it’s so worth it!
Meal Planning Tip: To save some time, you can cook the squash the day before, then assemble and cook the casserole the day you plan to eat it. You will need to increase the baking time slightly on the second bake to reheat the squash-or “jump start it” in the microwave
2 tbsp olive oil
1 large spaghetti squash
6 pieces of bacon, cut into 1-inch pieces (Turkey or pork is fine)
1 cup full-fat coconut milk (canned)
1 large egg
1 tsp sea salt
Fresh pepper to taste
1 tbsp ghee or coconut oil
½ chopped onion
3 cloves minced garlic
(optional: 2-3 cups of steamed veggies such as broccoli, cauliflower, zucchini, carrots or wilted spinach)
Heat oven to 400 degrees. Cut washed spaghetti squash in half lengthwise and scrape the seeds from the middle using a large spoon. Drizzle each half with olive oil and season with salt, and place cut-sides-down on a lined baking sheet and place in the oven.
Roast until tender, about 45 to 50 minutes. Remove from the oven and, using a fork, scrape each side to remove the “spaghetti” strands. Place in a greased casserole dish.
While the squash is baking, cook the bacon strips on the stove until they’re at your desired level of crispness. Place on paper towel to soak up excess oil.
Whisk together the coconut milk, egg, sea salt and pepper and set aside.
Add the ghee or oil to a pan to melt and add onion to saute until soft. Add garlic and saute for 2 minutes. Add the coconut milk mixture and cook, stirring constantly until thickened, about 5-7 minutes. Add the bacon bits, and pour over the spaghetti squash in the casserole dish.
(Optional: you can add 2 to 3 cups of steamed vegetables such as broccoli, carrots or spinach at this point.)
Bake at 400 degrees for 15 to 20 minutes and serve.
You don't have to get into deep-frying mode in order to achieve these highly crispy cauliflower bites: just a hot oven and the ability to stay patient for 30 minutes as your kitchen takes on the warming scents of garam masala, cumin and turmeric. The recipe comes courtesy of Tamara Green and Sarah Grossman, whose new cookbook The Living Kitchen centers around using healthful food to empower cancer patients during treatment and recovery.
Recipe adapted from The Living Kitchen by Tamara Green and Sarah Grossman
Yield: 2 servings
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
1 large head of cauliflower or 2 small heads, chopped into florets (about 6 cups)
3 tablespoons ghee or virgin coconut oil, melted
2 teaspoon garam masala
1 teaspoon cumin
1 teaspoon ground ginger
1 teaspoon turmeric
¼ to ½ teaspoon sea salt
Pinch of pepper
1 to 2 tablespoons fresh parsley or cilantro, chopped
1. Preheat the oven to 350°F and line two baking sheets with parchment paper.
2. Place the cauliflower on the baking sheets. The smaller you chop the florets, the faster this dish will roast. Don't overcrowd the cauliflower or it won't crisp up.
3. Pour the ghee over the cauliflower, and then sprinkle the spices over top. Mix with your hands or a spoon to make sure the cauliflower is well coated.
4. Roast in the oven for 30 to 35 minutes, or until slightly crisp and golden. Top with fresh parsley or cilantro.
5. Store in an airtight container in the fridge for up to a week. Editor's note: This was not needed as we ate it all!
This is a super versatile recipe. You can experiment with using pretty much any ground meat you’d like. It also can help feed your cravings for takeout Chinese food!
2 tbsp sesame or coconut oil
3 cloves of minced garlic
½ cup diced onion
2-3 tbsp of diced fresh ginger
1 pound ground chicken
Salt and pepper
1 tbsp of sriracha or other hot sauce
14-oz bag of your favorite coleslaw mix (I like rainbow slaw)
3 tbsp of soy sauce
1 tbsp of vinegar (I use rice vinegar for a more authentic taste but any is fine)
Optional garnish: toasted sesame seeds.
Heat the oil in a large skillet over medium-high heat. Toss in the garlic, onion and saute until the onion is soft. Add in the diced ginger and saute for 1-2 minutes.
Stir in the ground chicken, a pinch of salt and pepper and the hot sauce. Keep cooking until the chicken is done. Next, stir in the coleslaw, soy sausage and vinegar and continue until the coleslaw is tender.
Sprinkle with optional sesame seeds and serve.