1) Place all ingredients (except coconut oil) together in a large pot
2) Cook on medium heat for 15-20 minutes, stirring occasionally
3) Add coconut oil
**Makes about 10 servings
1) Beat eggs in a medium bowl
2) With a fork, stir in oats, protein, flax, cinnamon and stevia
3) Let sit for 3-5 minutes so oats can soften
4) Heat a small skillet on medium heat and spray lightly with oil
5) Add pancake mixture to the pan and cook about 3 minutes on each side
6) Drizzle with light butter and maple syrup
OMG this sweet snack is both delicious AND nutritious! A perfect snack that is packed with organic protein!
1/2 Packet Isagenix Chocolate IsaLean Pro
Or 1 scoop of any other chocolate protein powder
4 oz water
4 ice cubes
1 tbsp chia/flax seeds
1 cup TruWhip (Natural Whipped Cream)
Blend protein, water, chia/flax seeds and ice until smooth
Fold in Truwhip
**Makes TWO servings- 1 cup each
Whether your a year-round coffee drinker or a seasonal sipper, there is no doubt that a warm cup of coffee is the ideal way to start the day for many this winter. While caffeine in moderation can have many health benefits, too much can be problematic to your health. So stick to one or two cups per day (or even less) and reap the benefits of that coffee kick!
Positive Effects of caffeine-
◦ Lowers blood glucose levels and improves insulin sensitivity
◦ Decreases risk of Parkinson’s and Alzheimer’s disease
◦ Increase mental alertness and energy
◦ Improves mood and decreases depression◦ Can improve athletic performance/ endurance capacity
Excess caffeine can cause negative effects such as-
◦ Increased blood pressure, heart palpitations
◦ Can cause anxiety, nervousness and sleep problems
◦ Can become dependent and experience withdrawal symptoms such as headache and fatigue
◦ Can cause acid-reflux (from coffee)◦ Can cause adrenal fatigue
For a healthy, non-acidic, natural and detoxifying alternative to coffee, try Dandy Blend (found at Black Forest Acres in Hamilton). It is made from the root of dandelion and has a delicious coffee flavor and aroma, without the harmful side effects!
Judith E. Brown (2011) Nutrition Now. Cengage Learning, Belmont Ca.
One of our favorite Fall recipes of all time!
2 lbs 93% lean ground beef
1 tbsp olive oil
1 garlic clove (minced)
1/3 yellow onion (chopped)
16 oz crushed tomatoes in sauce
16 oz pure pumpkin puree
1.5 cups red kidney beans (or other beans)
3-4 tbsp chili powder
2 tsp cayenne pepper (more adds spice)
1 tsp cumin
2 tsp salt
2 tsp cinnamon
Heat olive oil in large saucepan, add garlic and onions and saute until lightly browned
Add ground meat to pan and break apart/flip with spatula while cooking until fully cooked
In a large pot, mix sauce, pumpkin, kidney beans and seasonings over medium heat
Add meat to pot and simmer for 15 to 20 minutes, stirring occasionally
Top with 2% reduced fat shredded cheddar cheese and low-fat sour cream to serve!
Makes about 10 servings (1 cup each)
In honor of Halloween, here is a DELICIOUS pumpkin spice shake recipe for you to try!
2 scoops vanilla protein powder (I used Isagenix IsaLean Pro)
4 oz water
1/2 cup pure pumpkin puree
1 tbsp ground flax/chia seeds
1 packet stevia (Truvia)
2 tsp cinnamon
1 tsp nutmeg
1 cup ice
Blend all ingredients together and enjoy!
This fajita is made with the amazing Paleo Wrap which is made 100% from coconut and only has 6g carbohydrates! This is a delicious, healthy and low carb version of a chicken fajita.
Coconut Oil (or olive oil)
1 clove garlic, chopped
1/4 cup chopped onion
1/2 cup grilled chicken, cooked and sliced
2 tbsp lowfat sour cream
1/3 cup shredded cheese
Heat oil in pan
Add garlic and onion and saute until lightly browned
Add chicken and sour cream and cook until heated
Warm Paleo Wrap in oven for 3-5 minutes
Place chicken and veggie mix on wrap and top with cheese
Fold over and cut into triangles
Enjoy with a side of salsa or light sour cream
*You can find these Paleo Wraps at Deliteful Foods in Lawrenceville, NJ
We love, love, love these Paleo Wraps by Julian Bakery! Why? Because they are low in carbs (only 6 grams), low calorie (70 each), gluten free, made out of coconut and taste GREAT! You can easily make a delicious gluten free wrap with some organic chicken or turkey breast, cheese, veggies, oil and vinegar or other ingredients of choice. Be creative!
Or use it to make a thin-crust pizza!!
-Pre-heat oven to 350 degrees
-Crisp wrap in oven for about 3-5 minutes
-Spread 1/4 cup tomato sauce on wrap
-Top with shredded mozarella cheese and additional toppings of choice
-Heat in oven about 5 minutes until cheese melts
-Cut into squares and enjoy!
Where to buy them? Deliteful Foods in Lawrenceville is the only place we know of locally that sells them.
Check them out, along with additional recipes, online!
4 filets of fresh tilapia
Gluten-free bread crumbs
One egg (beaten)
1 cup mango salsa (I used Anita's from Deliteful Foods)
3 Laughing Cow Cheese Wedges
2 tbsp olive oil
1 clove garlic- minced
To prepare tilapia-
Set up one bowl with beaten egg and another bowl with bread crumbs
Dip both sides of tilapia in egg and then in bread crumbs to cover
In a large saucepan, heat olive oil over medium heat and add garlic
Cook tilapia in pan, about 3-5 minutes each side (until fish is flaky)
To prepare salsa topping-
Combine 1 cup mango salsa and laughing cow cheese in a small saucepan
Heat on medium until cheese melts and salsa in warm
Use as topping for tilapia (about 1/4 cup each)
Makes 4 servings. Serve with quinoa and vegetables!