Monday, April 22, 2019

Pumpkin Muffins

If you have been following me for a while, then you know I am helping a lot of people through my new nutrition program. I am doing it along with my clients and we JUST finished our first 3 weeks, which is considered a "round". We start a new round in a week, and if you want in on it, then you really need to send me an email so we can get you your kit asap. This program is changing lives y'all and I sure would love to count you as one of the lives I help change!

If you are already on my nutrition program, this counts as 1 purple, and 1 orange.

I adapted it from the fixate 2 cookbook which comes with the program. It called for me to top it with whole nuts and a little bit of icing. One small change of crushing the nuts with cinnamon make for a much more aesthetic topping in my opinion. I made mine icing free. If you want icing, just mix together 2 oz cream cheese and 1 TBSP maple syrup and drizzle on top at the end. I didn't need it. And yes... of course they are naturally gluten free!

Pumpkin Muffins

makes 12

2 Tbsp pumpkin seeds
2 Tbsp sliced almonds
1 tsp cinnamon
1 egg
1 cup pumpkin puree
1 1/2 cups almond flour
1 TBSP maple syrup
3/4 tsp baking soda
1 dash sea salt

Preheat oven to 350 degrees

Place pumpkin seeds and almonds on a cookie sheet. Sprinkle with cinnamon. 
Place in preheated oven for 10 minutes. 

While the nuts are roasting. Add the remaining ingredients; egg, pumpkin, almond flour, maple syrup, baking soda, and sea salt to a bowl or mixer and mix until fully blended. 

Scoop evenly into lined muffin tin. 

By now the nuts should be done roasting. Put them into a food processor or blender to make nut crumbs. Top the batter with a tsp each of the nut crumbs. 

Bake for 20 minutes. Remove and cool. Store in an airtight container in the fridge. 

Tuesday, April 16, 2019

Paleo Pancakes

If you have been following me for a while then you know I am a recovering processed foodaholic. You also know I am at this point in time cancer free 5 years. I have been recovering from the bad food for years now and have mastered making a lot of yummy things that taste better and make me feel good vs. the crap I was making before. Eat real food. It boils down to that. Worst part is, I passed the cravings down to my kids, because in their early years I was doing what I thought made me a good mom... packing their lunch full of the trendy foods you see on commercials. Things that were popular with the kids because if the brainwashing that TV and big box marketing does... get our kids addicted to sugar, which also gets the moms addicted to sugar because we get the food ready and end up mindlessly eating whatever is available.

My advice: Get that crap OUT of your house. TEACH your kids what REAL food is. SHARE with them why the food on commercials is just a ploy to get you to purchase FAKE FOOD. Get your kids involved. I WISH I would have had the tools I have now, back when my kids were young. But I was just being prepared. Prepared to help teach other Moms WHY it is so important. Take it from this cancer survivor... don't let your battle become your kids battle. Do something now.

If you need help I have a FAMILY nutrition course to help and it comes with over 100 family friendly recipes as well as 75 Lunch ideas and recipes. Interested? Shoot me an email! This will change your life. It sure did mine!

I have you covered if your kids love pancakes. These are all whole food and SO good for you. PACKED with healthy ingredients to start your day off right. Fuel the brain before school or a busy sports day. Make them for your family, they will thank you!
If you are in my nutrition program these count as 1 purple and 1/2 yellow and 1 spoon per 2 pancakes. We make them any time our banana's start to turn.

Also my hack.... I pour them on a cookie sheet with parchment and bake them instead. I found they don't flip well, but they bake great! Tastes like yummy banana pancakes.

Paleo Pancakes

adapted from fixate 2

2/3 cup unsweetened coconut milk beverage
3 large ripe bananas cut into chunks
3 large eggs
1 tsp pure vanilla extract
1/3 cup coconut flour
1/4 tsp baking soda
1/4 tsp baking powder
1/4 tsp sea salt
Parchment paper

Preheat the oven to 425
Put everything but the parchment paper into a blender. Blend until smooth and fully mixed.
Prepare 2 cookie sheets with parchment
Pour 1/4 cup batter on cookie sheet, repeating over and over to make circles  that don't touch. (if they touch, oh well... just for looks).
Bake for 10-12 minutes.
Remove and serve immediately.

Friday, April 12, 2019

Chocolate Protein Crepes

These chocolate Crepes are divine.
Yes they are gluten free. (since that's the first thing you always ask haha).
They are PACKED full of protein. 
But did you know they were also FULL of Superfoods ?!?!
Yes, 30+ BOTANICAL superfoods!!!!

Being a cancer survivor ... this is my daily non-negotiable. 
My ONE thing that curbs my cravings, helps me stay alkaline, gives me all my vitamins, minerals, adaptagens, amino acids, and a FULL DAY's supply of fruits and veggies. 
All for less than the price of a starbucks. 
WHY people still buy sub-par vitamins and supplements is beyond me. I only take the BEST. Botanical, organic, farm to table supplements. If you would like to try them you can send me an email to ask any questions, or you can check them out here
You can make it as a shake, you can make it as ice cream, pancakes, waffles, granola, yogurt, pudding, pie.... you choose. I would LOVE to help you with this solution in your life. 

Today I chose to make crepes, and they did NOT disappoint. One thing though... I don't fry my crepes. I am crepe flipping inept. So ... I found a solution. I bake them. Problem solved. Super easy and they come out perfect every time. 

If you are in my nutrition program these are 1/2 purple and 1/2 red per crepe. If you aren't on my nutrition program you SHOULD BE! Send me an email and let's get started! 

Chocolate Protein Crepes

4 eggs
1 scoop Shakeology  (I used chocolate)
1 cup 2% Greek Yogurt
1 tsp vanilla extract
nonstick cooking spray
parchment paper

Fruit of choice
Coconut whipped cream

Preheat oven to 350.

Combine Eggs, Shakeology, Greek Yogurt, Vanilla Extract, Vanilla Sweet Drops in a blender. 
Blend until fully combined and smooth. 
Prepare a baking sheet (that has edges) with parchment paper that has been lightly coated with cooking spray.
Drop 1/4 cup of batter onto prepared baking sheet. Repeat, being careful to space out the batter into circles. I could only fit 3 per sheet. 
Bake for 10 minutes. 
Remove from oven to cool slightly. 
Add to your plate and top with fruit, and if you want you can add healthy coconut whipped cream like i did. ( canned coconut milk in the fridge over night. pour out liquid and use solids, whip together with vanilla creme sweet drops and WALA!)

Or if you would rather, just add peanut butter:

Thursday, April 11, 2019

Healthy Clean Chicken Piccata

Officially halfway through my new nutrition program and I am feeling fantastic. I think what I love most about my job is that I do the program with my clients and in turn I get to live my happiest healthiest life because you are what you eat. Our gut is our 2nd brain. Technically known as the enteric nervous system, the second brain consists of sheaths of neurons embedded in the walls of the long tube of our gut,. The second brain contains some 100 million neurons, more than in either the spinal cord or the peripheral nervous system. The second brain informs our state of mind. A big part of our emotions are influenced by the nerves in our gut. 
Simply translated... 
Put good fuel in ... your brain responds good.
Put bad fuel in... your brain responds bad. 
Which is why I constantly say...
If you are depressed... fix your diet.
If you have anxiety... fix your diet. 

You can pretty much have the food you like, you just have to be willing to be your own advocate and cook it, or find and support others that cook it. For instance. I LOVE chicken piccata, but traditional recipes have a ton of butter  (saturated fat). It just isn't worth it anymore because that makes me tired and lethargic. I want to feel GOOD and have ENERGY! Enter this heathified chicken piccata that tastes downright delicious. I don't miss a thing. Just a few tweaks and boom!

If you are in my nutrition program this counts as 1 RED, 1/4 YELLOW (if you really want to be strict, or you can omit) and 2 tsp per serving. If you are not in my nutrition program but want to be... send me an email and I will send you over deets!

Gluten-Free Healthy Chicken Piccata

1 lb boneless chicken breasts
1 Tbs plus 2 tsp of Ghee
1 Tbs olive oil
1/2 tsp garlic powder
salt and pepper
1/2 cup of tapioca flour
1/2 cup of fresh lemon juice
2 lemons, sliced
1 Tbs lemon zest
1/2 cup organic chicken broth
fresh parsley if you have some!

Mix together rice flour, garlic powder, and a sprinkle of salt and pepper. Lightly dredge each piece of chicken in flour mixture, shaking off excess.

Over medium heat, melt butter mix in olive oil. Brown chicken on each side for 2-3 minutes. Transfer to a plate and keep warm.

Turn heat up to high and deglaze your pan with the lemon juice and chicken broth. Reduce heat to medium and stir liquid with the browned pan drippings from chicken.

Add chicken back to pan and top with lemon zest. Simmer on low heat for about ten minutes. Sauce should thicken a bit. Top with lemon slices and simmer for 5 more minutes. Sprinkle with additional salt and pepper if desired and top with fresh parsley, if you have it.

Delicious served with brown rice and steamed veggies!

Wednesday, April 10, 2019

Healthy Crispy Chickpeas

I have been dialed into my new nutrition program for a week and a half now. Funny thing happens when you fuel right. YOU FEEL GREAT!!!! If you have followed me long enough, you know that I have not always felt this way. I battled depression, anxiety, a sleep disorder, and cancer. 
Took a whole hell a lot of learning to GROW through those things. I am thankful for them. They taught me a LOT and also helped me learn better how to help others through those things. 

Your GUT is your 2nd brain. What you fuel it with is what you get back. 
If you tell me you have migraines...I will tell you to fix your diet.
If you tell me you are tired all the time.... I will tell you to fix your diet.
If you tell me you have anxiety... I will tell you to fix your diet.
If you tell me you struggle with depression... I will tell you to fix your diet.

I don't just tell you. I SHOW you. I do it WITH you. So WHY are you still trying to do it alone? 
I am NOT the girl you go to for a quick fix that will not stick. 
I am NOT the girl you go to if you want to just talk about your problems without taking action towards a solution. 

When it comes down to it, you  and that food (that really isnt food) is the reason you feel that way. So I teach people the tools they need to GET OUT OF THEIR WAY and truly see success and LIFETIME results. 

You are meant to feel GOOD. Period. 
So let's start feeling good! Message me today and let's get started!!!
Grow through what you go through!

Now that I got that little rant out of the way...
I am stoked to share with you a quick healthy snack that is packed with protein and healthy carbs (Yes keto people... your brain needs carbs, I only support BALANCED diets). 

On my nutrition plan this is one yellow and 1/2 spoon. Not on my nutrition program yet? Hit me up and let me tell ya about it. This recipe is from page 155 of the book you get with the program. 

Crispy Chickpeas

3 cups canned chickpeas
2 tsp olive oil
1 tsp himalayan sea salt
1 1/2 tsp chili powder

1. Preheat oven to 350 degrees F. 
2. Drain, rinse, and dry chickpeas completely.
3. Combine chickpeas, oil, and salt in a medium bowl; toss gently to blend.
4. Spread chickpeas evenly on prepared pan. Bake for 60 minutes, rotating pan halfway through. 
5. Sprinkle with chili powder; toss gently to blend. Allow to completely cool. Chickpeas will crisp up more as they cool. 

Tuesday, April 9, 2019

Gluten Free Chocolate Banana Blender Muffins

You guys, I found the it. The EASY simple muffin recipe that hits the spot. Full disclosure, I am recovering carb addict. In my early years I was a self proclaimed vegetarian that didn't eat vegetables. AKA I was a processed food addict. I have NO doubts the years and years of shoveling all things bread into my mouth contributed to my cancer. ( 5 years cancer free now!).

Now that I am healthy and look at food as fuel.
I still love carbs.
I just LEARNED how to make them HEALTHY and just as scrumptious. 
Please don't get it twisted ... this equates to hours and hours of countless failed recipes that I would not pass on to you. So if I share it, it means its THAT good. This is one of those times. 
They are so damn easy. 
Put it all in a blender, blend. Pour. BOOM! 
PLUS these are naturally gluten free, naturally refined sugar free, FULL of protein and FUEL for your body. Popping one of these muffins in the morning will set you up for success!!!

Serves 12 - 1 Muffin each 
and if you are on my nutrition program it breaks down to 1 YELLOW , 1/2 RED1/2 PURPLE.
If you are NOT on my nutrition program... it is time to get on it! Send me an email and I will send ya over info!

In the meantime make these for your family and ditch the store bought crap that causes cancer. #sorrynotsorry 

Gluten Free HIGH Protein Chocolate Banana Blender Muffins

Nonstick cooking spray optional
1 cup (2%) plain Greek yogurt
3 Tbsp. raw honey
2 large very ripe bananas cut into chunks
2 large eggs
½ tsp. pure vanilla extract
2 cups old-fashioned gluten free rolled oats
1½ tsp. baking powder
½ tsp. baking soda
½ tsp. sea salt (or Himalayan salt)
⅔ cup chopped raw walnuts
12 Tbsp Chocolate chips ( I use enjoy life foods)

Preheat oven to 350° F.

Prepare 12 muffin cups by lining with muffin papers or lightly coating with spray.

Place yogurt, honey, bananas, eggs, extract, oats, baking powder, baking soda, salt, and walnuts in Blender. Cover and blend until smooth, scraping once or twice, as needed.

Evenly divide batter among prepared muffin cups. 

Sprinkle 1 Tbsp Chocolate chips on each muffin cup.

Bake 22 to 25 minutes, or until tester inserted into the center comes out clean.

Friday, April 5, 2019

Healthy Carrot Cake Oatmeal Muffins

I am loving my new nutrition plan! It comes with SO MANY easy healthy yummy things I can make ahead of time for quick on the go fuel that is YUMMY. There are also a TON of awesome new recipes to try in the community.

I also like to use my nutrition education and tweak the recipes to suit my needs. I NEVER eat processed sugar. EVER. I WILL have organic pure cane juice in small amounts, just like I would have small amounts of pure maple syrup. All good, all not processed. SO I tweaked this recipe to be sugar free and just as delicious.

Original recipe called for sour cream (not high in nutrition) and powdered sugar (um... no). So easy to fix just 2 small things and make it a protein powerhouse vs. a small sugar spike. No need for any of that in my normal day to day. I save that for special occasions and ALWAYS feel gross after. Im all about feeling good and these muffins fuel me. These taste amazing I like to pop one of these in the middle of the day or after a meal as a dessert. I never feel deprived, always full and completely happy. You should give it a shot. Email me at to get started, and if you are already on it, comment below how much you like these!

Healthy Carrot Cake Oatmeal Muffins

12 servings

2 cups dry old-fashioned rolled oats
1 tsp. baking powder
½ tsp. ground cinnamon
¼ tsp. ground ginger
¼ tsp. ground nutmeg
¼ tsp. Pink Himalayan salt
1 cup unsweetened coconut milk
2 large eggs, lightly beaten
¼ cup 100% pure organic maple syrup
1 tsp. pure vanilla extract
¾ cup grated carrots (approx. 1¼ medium)
¼ cup crushed pineapple, in 100% pineapple juice, drained
3 Tbsp. lowfat greek yogurt
3 Tbsp. powdered maple syrup

  1. Preheat oven to 350° F.
  2. Prepare 12 muffin cups by lining with muffin papers. Set aside
  3. Combine oats, baking powder, cinnamon, ginger, nutmeg, and salt in a medium bowl; mix well. Set aside.
  4. Combine coconut milk, eggs, maple syrup, extract, carrots, and pineapple in a medium bowl; mix well.
  5. Fold coconut milk mixture into oat mixture; mix well.
  6. Divide batter evenly into prepared muffin cups.
  7. Bake for 30 minutes, rotating pan after 15 minutes.
  8. While oatmeal cups are baking, make icing. Combine greek yogurt and maple in a small bowl; mix well. Set aside.
  9. Let oatmeal cups cool in pan until you can handle them. Remove to a cooling rack.
  10. Drizzle each oatmeal cup with approximately 1 tsp. icing before serving; serve warm.

Wednesday, April 3, 2019

Perfect Roasted Asparagus

We eat a LOT of vegetables. It is funny because before I got cancer, I rarely ate vegetables. Usually just once a day at dinner. Now I eat them all day long in every meal and snack. They are what KEEPS us full and satisfied and what we should be eating the most of. I just never knew much about fresh veggies. It wasn't the norm in my house growing up. SO I had to learn! One thing I learned is that I love Asparagus, but I also dislike asparagus.
Let me rephrase.
I love perfectly roasted asparagus and I dislike overcooked asparagus. Asparagus should NOT be mushy people! Here is how to make the perfect al dente asparagus.

Perfect Roasted Asparagus

1 pound asparagus
2 tsp olive oil
2 Garlic Cloves, minced
Juice of one lemon
sea salt and pepper to taste

1. Preheat oven to 400 degrees. On a baking sheet, arrange the asparagus in a single layer. Toss in the olive oil and sprinkle with salt and pepper.

2. Roast for 8 minutes or until the asparagus is crisp on the outside and tender in the center. It is NOT supposed to be mushy!!!

3.Toss in the garlic, and lemon juice. Add more if desired. Serve immediately.

Tuesday, April 2, 2019

HEALTHY Spaghetti Squash Fritters

Happy 2nd day of April! Spring has arrived and that means so many are starting to finally work on their summer body. Even though I believe EVERY body is a Summer body, I LOVE to help people get HEALTHY. So that is the focus for me.

This dish goes out to all of those people that struggle to get in all their veggies. Also for people like me that LOVE to have their eggs on top of hashbrowns or toast... or if I am being honest ... BOTH!
Nothing wrong with that from time to time, or every day if you want to carb load in the morning and need a nap after. I am all about FUEL and getting ENERGY. So these bad boys go perfectly under eggs, or on their own on the side and yep... they are veggies! Kids like them too. My daughter has gobbled 4 of these since I made them yesterday and her VERY finicky husband likes them too! Even though they are adults, they eat like kids lol!

Give them a try then come back here and tell me what you think!

Healthy Spaghetti Squash Fritters
(yes of course gluten free too)
adapted from fixate 2

2 cups cooked spaghetti squash - well drained
1/2 cup onion finely chopped
2 cloves garlic finely chopped
2 TBSP chives finely chopped
2 eggs lightly beaten
1/2 cup almond flour
1/2 tsp sea salt
1/2 cup grated parmesan

Preheat oven to 425 F
Line a baking sheet with parchment paper and lightly spray with olive oil.
Combine all ingredients in a large bowl and mix/stir well.
Form Mixture into 12 1/4 cup patties. Place patties on prepared pan.
Bake for 10 minutes and then turn the pan and bake for another 10 minutes.

If you are following my nutrition plan 2 Fritters have:
1 Green
1/2 blue
1/2 orange

If you WANT to get in on my nutrition plan... send me an email!

Monday, April 1, 2019

HEALTHY clean gluten free poppy seed muffins

For those that don't know I am a cancer survivor.

3 types, Ill spare you the details. That lead to me getting an education in nutrition. I am also a 3x published author. My jam is taking recipes and tweaking them to suit my needs, or the needs of my clients.

My family and I are starting to dial back in our nutrition and are STOKED. I am also helping a lot of clients and coaches through the program. That is where the fun is for me. Doing it together. The new program came with 102 clean recipes to help people eat yummy things while sticking to their goals. So I will be cooking my way through the recipes and sharing with you what I tweaked and why.

Today I am starting with the lemon poppy seed muffins. In the book they count as 1 yellow and 1/2 orange with one spoon. If you don't know what that means, it just means it is 1 carb, 1 healthy fat, and a spoon (which is extras like oil, maple syrup etc..)

So here is the skinny... I don't use gluten free flours at all any more. Most are full of starches and my body just doesn't do well with them. Doesn't mean you can't!!! But if you are like me and:

1. Have or are recovering from an auto-immune - I will NEVER recommend flour blends of any kind NOR do I recommend corn starch. To combat your disease you need to stick to whole food only.

2. Have belly bloat after breads

Then this recipe tweak is for you. AND it counts as
ONE orange and ONE spoon.
NO yellow.

So for those not on the program, it just counts as a healthy fat (nuts, seeds etc...)

Lemon Poppy Seed Muffins (gluten free and healthy)
( adapted from fixate 2 )

3/4 cup pure maple syrup
3/4 cup fresh lemon juice
1/4 cup extra virgin organic coconut oil
2 TBSP finely grated lemon peel
1 tsp vanilla extract
2 eggs*
2 tsp ground flaxseed
3/4 cup coconut flour
1/2 cup almond flour
2 TBSP poppy seeds
1 TBSP baking powder
3/4 tsp salt

Preheat the oven to 350 degrees.

Mix ALL the ingredients together. I used a kitchenaid.
Prep a muffin pan with 12 cupcake liners.

Pour mixture into prepared pan.
Cook for 30 minutes. (rotate the pan halfway through).

Serve immediately or store in an airtight container in the fridge.


If you are interested in joining me for one of my nutrition programs, send me an email and lets chat! 

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Personalized TARGETED Nutrition saved me!
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