Friday, 25 August 2017 12:46

White Bean Hummus

Written by

This Italian-style puree is served like a condiment—you can serve it on individual small plates with grilled sourdough bread, use it as a spread in your wraps, or take it to your next get-together and serve it as a dip with cut up veggies and toasted pita. It will keep in the refrigerator in a sealed container for up to five days. Move over, avocado toast—white bean hummus is here!

Monday, 17 July 2017 14:53

Pasta with Marinara Sauce

Written by

A nutritious pasta that's a great alternative for children!

Why it’s so good for you:

The health benefits of peppers include relief from cancer, peptic ulcer, menopausal problems, low risk of cardiovascular disease and diabetes. It has anti-inflammatory, analgesic properties and may also provide relief of pain related to arthritis. It also provides relief from fibromyalgia, skin aging and psoriasis.

Tuesday, 11 July 2017 06:29

Grapefruit and Arugula Salad with Avocado

Written by

DID YOU KNOW? Grapefruit is a good source of vitamin C and A, dietary fiber, potassium, folate, and other nutrients. Arugula, sometimes known by the more interesting name "rocket," is famous salad green that's loved for its delightfully pungent leaves and unique appearance. It has glucosinates that offer antioxidant benefits and enzymes that can help with detoxification. Arugula is also an excellent source of fiber, vitamins A, B6, C, and K, calcium, folate, iron, magnesium, phosphorus, manganese, and potassium. You can also get high levels of zinc, copper, protein, thiamin, and pantothenic acid from this vegetable.

Tuesday, 11 April 2017 13:52

Chocolate, Hazelnut & Ginger Bars

Written by

These are no ordinary chocolate bars.  They’re guilt-free with a ginger kick that will give you the afternoon pick-me-up you’re looking for. Hazelnuts for protein combined with the good fats of coconut oil and cream make this not only a healthy treat but a complete snack!


Friday, 27 January 2017 12:36

Taco Salad in a Jar

Written by

Mason jar salads are not only beautiful, they’re also convenient. I think this salad really brings out the beauty of what a Mason jar salad can be: appealing to the eyes as well as the stomach. With this Mexican– inspired salad you get flavor, protein, and just enough spice to be a very satisfying lunch.

Tuesday, 17 January 2017 07:39


Written by

Who doesn’t love peanut butter and jelly? This simple smoothie will take you right back to your favorite childhood sandwich, but one full of nutritious ingredients such as fresh berries and creamy nut butter. One sip and you’ll feel like a kid again.


Tuesday, 03 January 2017 20:01

Dark Chocolate and Banana Smoothie

Written by

Smoothies are a great way to start your day. Loaded with nutrition, they are quick and easy to make, portable, and delicious. This smoothie is an excellent source of potassium, and the addition of flaxseed adds omega-3 fatty acids that can help reduce inflammation.

Wednesday, 21 December 2016 13:29

Chocolate Decadence Cookies

Written by

This scrumptious Chocolate Decadence Cookies recipe is from Elana's pantry ( I've been making these cookies for a few years now and they are a hit with my family.


Tuesday, 29 November 2016 07:43

Spiced Sweet Potato Quick Bread

Written by

Easy to make and naturally sweet from the sweet potatoes, this quick bread from Mark Hyman's new book, Eat Fat, Get Thin Cookbook, is perfect whenever you need a bread fix.

Wednesday, 23 November 2016 16:02

Buttercup Squash Soup with Ginger and Turmeric

Written by

This easy-to-prepare soup is one of my favorite. Butternut squash delivers an ample dose of dietary fiber, making it an exceptionally heart-friendly choice. It provides significant amounts of Vitamin A, potassium, important for bone health, and vitamin B6, essential for the proper functioning of both the nervous and immune systems. Turmeric is a powerful anti-inflammatory and is a very strong antioxidant. Ginger is among the healthiest (and most delicious) spices on the planet. It is loaded with nutrients and bioactive compounds that have powerful benefits for your body and brain.


Monday, 14 November 2016 13:33

Stuffed Sweet Potato

Written by

While watching your starchy carbs, when it comes to eating a healthy diet, sweet potatoes can be an asset to your health. Ranking lower in glycemic load then regular potatoes and containing a high density of nutrients, sweet potatoes have an impressive nutritional profile. The delicious dressing utilizes Tahini, an ingredient made from toasted ground hulled sesame seeds that are rich in minerals such as phosphorus, lecithin, magnesium, potassium and iron. It’s a good source of methionine, which aids in liver detoxification and helps to promote healthy cell growth.

Wednesday, 19 October 2016 16:48

2-Ingredient Chocolate Pudding

Written by

This 2-Ingredient Chocolate Pudding couldn’t be easier to make. All you need is dark chocolate and coconut milk. This chocolate pudding is rich, thick, and incredibly mousse like. You can use any dark 70 to 85% chocolate and sweeten with stevia or xylitol, if you wish.

Serves: 6


1 can full-fat coconut milk

1 cup chocolate chips or dark chocolate pieces 70-85% (5 ounces)


In a saucepan, heat coconut milk and chocolate over very low heat

Stir constantly until chocolate is melted

Divide mixture between six ½ cup mason jars

Refrigerate for 3 hours

Recipe adapted from



Friday, 07 October 2016 07:38

Coconut Curry Soup

Written by

Fall is upon us in the northern hemisphere, and many of us are noticing an extra chill in the air. This scrumptious and savory coconut curry soup includes a warming mix of spices: ginger, curry, chili, and garlic. The combination is both sweet and savory, and the extra kick makes this dish particularly unique.


1 young Thai coconut (flesh and water, about one cup of flesh and 1 1/2 cups of water) or 1 can of organic Thai coconut milk mixed with 1 can of water

1 thin carrot, cut into chunks

1 small clove garlic

1 tsp fresh ginger

2 tsp curry powder

1/2 Thai chili pepper, seeds removed

2 Tbsp green onion, chopped

2 Persian cucumbers, julienned to form noodles

1 red bell pepper, cut into matchsticks

1 handful of cilantro, roughly chopped

1/2 cup water (more or less to desired consistency; if using fresh coconut)

(optional) 1/2 Tbsp lime juice


 Fill two medium bowls with the sliced vegetables (bell pepper, cucumber noodles, and cilantro).

Blend remaining of the ingredients in the blender. For warm soup, blend about two minutes, pour over vegetables and serve immediately. For chilled soup, blend until creamy, pour over vegetables and refrigerate until cool. Serve at desired temperature.

Right before serving, sprinkle soup with cilantro.

Coconut - the Good Food

You’ve likely heard buzz about the nutritional value of coconuts, and for good reason. Coconuts are excellent for boosting immunity. They have antiviral, antifungal, antibacterial and anti-parasitic qualities, which means they fight harmful bacteria, viruses, and parasites. Consuming coconuts in any of its various forms — raw coconut, coconut oil, coconut milk or coconut butter — can help treat many ailments brought about by pathogens.

Coconut is also excellent for oral rehydration. Full of electrolytes, coconut is especially useful for hydration in patients who have had their colons removed, or those with colitis, Crohn’s Disease or gastroenteritis. Furthermore, coconuts are a delicious source of vitamins, minerals, amino acids, calcium, and fiber.

This coconut curry soup can be served chilled or warm. A bowl of soup makes a refreshing and light lunch, or serve it alongside a crisp salad for a full meal. Consider adding a splash of lime for an extra citrus boost. It’s a delicious way to welcome fall!

Monday, 12 September 2016 15:51

Red Pepper and Coconut Soup

Written by

This is the tastiest soup I have ever eaten in my life. It’s really sophisticated and unusual. I whipped this up this weekend in my pressure cooker. Ready in 20 minutes. Honestly it’s delicious, but don’t be tempted to increase the curry paste as it will spoil the delicate flavour.


Wednesday, 07 September 2016 15:24

Lemony Cashew Parsley Dip

Written by

This awesome recipe is adapted from HEMSLEY + HEMSLEY. They recently released their second cookbook – which is available worldwide.  For anyone who lives on hummus and needs a change, this recipe is for you! This creamy dip makes a great snack or starter served with plenty of fresh vegetables or scooped into crisp lettuce leaves. It’s perfect as part of a mezze-style platter or thin it out with extra oil and lemon juice to toss through salads and drizzle over baked fish and roast chicken. Parsley and lemon are rich in antioxidants and vitamins, while protein and fat rich cashews make this dip deliciously filling. Stick to unroasted and unsalted cashews and soak for at least a couple of hours to make them not only easier to blend but easier to digest.

Tuesday, 30 August 2016 05:36

Kale, Candied Bacon & Roasted Beet Salad

Written by

This unique salad is absolutely delicious. You seriously have to try this.  The recipe is adapted from Juli Bauer at  I purchased her second fabulous cookbook -  The Paleo Kitchen co-authored with George from Civilized Caveman, which boast great breakfast, lunch, and dinner entrees.   


  • I½ pound bacon 
  • 3 tablespoons maple or coconut sugar 

  • ½ teaspoon cinnamon 

  • 9 beets (3 red, 3 golden, 3 Chioggia), peeled and thinly sliced 

  • 2 tablespoons ghee, melted 

  • 1 tablespoon garlic salt Hepp's Roasted Garlic Salt 

  • 1 bundle kale, ribs removed and leaves thinly sliced (the thinner sliced, the better) 

  • ½ cup sliced almonds 

  • 2-4 ounces herb goat cheese (optional) 

For the dressing 

  • juice of 1½ lemons 

  • zest of ½ lemon 

  • ⅓ cup olive oil 

  • 2 garlic cloves, minced 

  • 1 teaspoon dijon mustard 

  • pinch of salt and black pepper 


  1. Preheat oven to 350 degrees. Line a baking sheet with foil and place a cooling rack on top and spray or grease with coconut oil. Place maple/coconut sugar and cinnamon in a dish and mix. Place strips of bacon in the sugar and completely coat then place on the cooling rack. Put in oven to bake for 20-25 minutes, until crispy. Keep an eye on it since oven temperatures can range. Once crispy, remove from oven and set aside. 

  1. Turn oven temperature up to 400 degrees and line another baking sheet with foil. Brush each beet slice on both sides with melted ghee, place on baking sheet then sprinkle with garlic salt. Place in oven to bake for 15 minutes, flip side then bake for 15 more minutes. 

  1. When the beets are almost done cooking, place thinly sliced kale in a large bowl. Place all ingredients for the dress in a jar and shake until completely combine. Pour dressing over kale and massage with your hands to completely coat the kale and help break it down. 

  1. Chop bacon and top the salad with beets, bacon, almonds, and goat cheese! 


Hot and steamy weather got your hair all frizzy and your face all in a flush? Well that makes two of us. But I’ve got just the perfect thing to cool and delight. These salted caramel-cashew chocolate covered ice cream bars courtesy of Ashley Melillo of Blissful Basil are currently my favorite sweet summer treat.These bars are slathered with a thick layer of caramel and coated in a thin, perfectly crisp dark chocolate shell with none of those nasty ingredients like propylene glycol and ethyl acetate that you'll find in store-bought ice cream.  Take the time to whip up these healthy treats for yourself and for your hot bambinos. I promise you won't regret it!!

Wednesday, 27 July 2016 21:05

Ultimate Unbaked Brownies

Written by

Ooey gooey, melty, chocolatey unbaked brownies – the perfect recipe for those days when you just really need a brownie!

Tuesday, 19 July 2016 14:35

Strawberry Smoothie Pops

Written by

I haven't tasted a fruit popsicle I didn’t like. Refreshing as they are, most of the icy treats on the market are loaded with sugar and dyes that can leave your lips a Cookie Monster blue. This incredible homemade recipe below will put your neighborhood ice cream truck to shame. You’re in control of the ingredients, which means you can adjust the sugar count to your liking. With a few tools and a serving of patience for your mix to solidify in the freezer, you’re on your way to homemade popsicle heaven. And each little pop supplies over 50%of the RDA for Vitamin C and gives you a healthy dose of many other vitamins as well.

Thursday, 23 June 2016 07:34


Written by

Grilled sirloin steaktacos uses lettuce instead of tortillas! The steak is seasoned with cumin and spices, then grilled and sliced thin, along with guacamole and pico de gallo – low-carb and super delicious!

Recipe adapted from



  • 1 small avocado
  • 1/4 cup diced tomato
  • 2 tablespoons diced red onion
  • 2 teaspoons lime juice
  • 2 teaspoons chopped cilantro
  • 1/2 teaspoon sea salt
  • fresh black pepper, to taste


  • 1/2 cup diced tomato
  • 1/4 cup chopped onion
  • 1 tbsp minced jalapeno
  • 1 teaspoon lime juice
  • 1/4 tsp sea salt


  • 1 lb thin organic sirloin steaks
  • 1 tsp sea salt
  • 1 tsp ground cumin
  • 1/2 tsp garlic powder
  • 1/8 teaspoon dried oregano
  • pinch fresh ground pepper
  • 8 lettuce shells preferably  from large green or red leaf lettuce leaf


  1. Combine the salt, cumin, garlic powder, oregano and black pepper. Rub over the steak. 
  2. Mash the avocado in a small bowl with the tomato, red onion, cilantro, lime juice, salt, pepper to taste. Set aside.
  3. Combine the pico de gallo ingredients; set aside.
  4. Heat a grill over high heat. Clean grates and spray with oil. Cook the steaks over high heat 2 to 3 minutes on each side, until the steak is cooked to your liking. Set aside on a cutting board to rest 5 minutes before slicing. Slice into thin strips.
  5. To serve, fill each lettuce cups with 1 1/2 tbsp guacamole and top with steak and pico de gallo.
Wednesday, 15 June 2016 16:29

Skillet Chicken and Mushrooms

Written by

This easy and delicious chicken recipe is not only low carb, but also dairy free, egg free, nut free, keto, Paleo, and super easy.

Adapted from Mellissa Sevigny I


  • ¼ cup butter or ghee
  • 2 cups mushrooms, sliced
  • Four large chicken thighs
  • ½ teaspoon onion powder
  • ½ teaspoon garlic powder
  • 1 teaspoon kosher salt
  • ¼ teaspoon black pepper
  • ½ cup water
  • 1 teaspoon Dijon mustard
  • 1 tablespoon of savory or fresh tarragon, herb, finely chopped


  1. Season the chicken thighs with salt, pepper, onion powder, and garlic powder.
  2. Melt 1 tablespoon of the butter in a heavy bottomed sauté pan, preferably cast-iron.
  3. Sear the chicken thighs on both sides until golden brown - about three or four minutes per side. Remove the chicken thighs from the pan.
  4. Add the remaining 3 tablespoons of butter to the pan and melt. Add the mushrooms to the pan and cook until golden brown, stirring as little as possible for about 4-5 minutes.
  5. Add the water and Dijon mustard to the pan, and stir to deglaze.
  6. Add the chicken thighs back to the pan, skin side up.
  7. Cover and simmer for 15 minutes until the chicken is cooked through.
  8. Stir in the fresh herbs and let it sit for five minutes before serving. Serve hot.
Page 1 of 4


Subscribe and receive 2 FREE eBooks: The Five for Thirty Plan & 10 Tips on the Art of Being Healthy

Book an Appointment

Book your appointment