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Category: Recipes

Salmon Cakes

Salmon Cakes

1 small can sockeye salmon 2 tbls almond flour 1 large egg salt hot chili powder (or not hot) 1/4 c cilantro 1 tbls refined coconut oil ( or olive oil) Heat oil in a large pan. Combine all ingredients… spoon 4 equal mounds of salmon mixture and lightly form into a patty right in the hot oil. Cook a few minutes on each side till browned nicely, not burned. Top with fresh cilantro, capers, lemon…. serve with a side…

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Sauteed Cherry tomatoes with leeks

Sauteed Cherry tomatoes with leeks

Ingredients:   2 cups cherry tomatoes 5 cloves garlic chopped 1/2 large leek 2 tbls olive oil oregano salt to taste red pepper flakes (optional)   Sautee cherry tomatoes, chopped garlic, leeks in oil. Cover and continue to cook until the tomatoes break down. Add oregano, salt, stirring occasionally, but in the end, let cook for about 25 minutes or so, adjusting the temp if necessary to avoid burning. (although, I like mine a little burnt on the bottom) Top…

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Roasted Beet Salad

Roasted Beet Salad

Roasted Beet Salad                  One Beet, (any color) 3 slices Turkey bacon 2 tbls feta or goat cheese 3 cups mixed salad greens finely diced fresh garlic 1 tbls EVOO for salad, (plus 1 to coat beets) red wine vinegar to taste salt First, clean beets, coat with EVOO salt, wrap in tin foil and bake in oven @375 for about an hour till fork tender. Cool, peel skin off beets, slice and…

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Sugar by any other name is still not good for you!

Sugar by any other name is still not good for you!

65 common names (in alphabetical order) that may appear on your food labels as sugar. Pay close attention my friends. 1. Anhydrous dextrose 2. Agave 3. Agave nectar 4. Beet sugar 5. Brown sugar (light and dark brown) 6. Cane juice 7. Cane juice solids 8. Cane sugar 9. Cane syrup 10. Carob syrup 11. Caster sugar 12. Coconut sugar 13. Confectioners’ sugar 14. Corn syrup 15. Corn syrup solids 16. Crystalline fructose 17. Date sugar 18. Demerara sugar 19….

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My LONG OVER DUE Review of Shakeology

My LONG OVER DUE Review of Shakeology

Some people are surprised when I say that I’ve been drinking Shakeology for over 6 years. But I have been, and they are. This review is long over due! As a busy wife, mother, business owner, personal trainer and health coach I was always looking for the perfect meal replacement shake. I had a hard time finding one that met my standards of super food nutrition, with out any fillers and low quality ingredients. For years I preached whole food nutrition,…

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Lettuce Boats

Lettuce Boats

Lettuce Boats 2 Romaine hearts cut in half length wise. 1 pound large cleaned fresh shrimp 2 cups frozen mixed veggies Roasted chili pepper (optional) or canned works as well 1 tbls each: chili powder, paprika (use hot chili powder if you prefer, or add a little for a kick) 1/2 tbls each: cumin, salt, pepper, garlic powder 1 tbls olive oil Avocado slices 2 tbls plain greek yogurt fresh cilantro (optional) lemon wedges How to: Clean and devein shrimp….

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Energy Muffin

Energy Muffin

Whats better than starting your day with a energy muffin. Between the quinoa, eggs and ham just one will fill you up and fuel your day. Here’s what you need: • 1 cup cooked red quinoa • 4 eggs • 2 cups zucchini, shredded • 1 cup diced ham • 1/4 cup parsley, chopped • 2 green onions, sliced • Sea salt & black pepper 1. Preheat oven to 350 degrees. Grease 10 muffin tins with coconut oil. 2. Combine…

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Bone Broth, Yes Please!

Bone Broth, Yes Please!

I imagine by now you’ve heard all the hype surrounding “bone broth”. Honestly I find it very interesting. I actually think I’ve been drinking bone broth my entire life.  We called it chicken soup. I learned to simmer the backs and necks of the chicken for hours and hours and hours before adding onion, celery, carrots, and parsley, from my grandmother. Todays recipes call for longer times. Chicken bones up to 24 hours. Not sure what will be left of…

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Pasta Broccoli

Pasta Broccoli

Pasta Broccoli  (Single serving) 2 cups of broccoli flowers 1 tablespoon of olive oil 2 cloves of garlic chopped 2 ounces as spaghetti (I like vermicelli) 3 tablespoons of grated cheese Red pepper flakes (to taste) Salt Squeeze of lemon Bring a pot of salted water to a boil, add broccoli, cook for about two minutes until broccoli heads are just tender. While the broccoli is cooking heat oil in a frying pan add garlic and sauté until golden brown…

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Cauli-crust pizza

Cauli-crust pizza

Cut cauliflower into pieces, pulse in blender till the size of grains of rice (other wise known as ricing the cauliflower) Blanch the cauliflower in boiling water for 3 to 4 minutes or until tender Strain Using a cheese cloth or clean dish towel squeeze as much water out as possible. Don’t skimp on this step, take your time and really squeeze the water out! Next add one egg, 4 oz goat cheese (chevre), a generous pinch of parmesan  lots…

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