Fat burning keto egg nog

I’ve always loved egg nog, but for me and so many people I care about, sugar is a real problem. And c’mon, it’s so easy to use the holidays as an excuse to revert to habits that just don’t get you to where you want to be with your health. My solution to this is to simply upgrade the recipe or tradition so that it’s aligned with what you truly want, not just what works in the moment.

If you love egg nog like I do, then you’re going to love this recipe upgrade!  Instead of experiencing a sugar crash afterward, you can feel more energized and kick your metabolism into fat burning mode.

Fat Burning Keto Egg Nog

  • 1 cup almond or coconut milk (unsweetened)
  • 2 cups heavy cream
  • 4 eggs
  • 3-4 tablespoons erythritol or Lakanto OR 48 drops SweetLeaf liquid stevia, plain or vanilla creme
  • 1 tsp ground nutmeg (fresh is best!)
  • 1 tsp pumpkin pie spice
  • Optional: dash of MCT oil

How to: Blend all ingredients in blender or with a hand blender thoroughly. Serves 4.

Enjoy this great recipe. Happy Holidays!

In health,

Rebecca

Mummy Hot Dogs

Here’s another fun Halloween recipe you and your kiddos are sure to enjoy!

Ingredients:

  • 1 package of grass-fed beef hot dogs (I love the sugar-free ones by U.S. Wellness Meats), OR chicken or turkey dogs if you prefer
  • 1 large sweet potato (preferably a hanna white sweet potato)
  • 3-4 Tablespoons of Ghee OR bacon fat OR duck fat OR coconut oil
  • Small amount of ketchup, mayo or mustard for eyes (after cooked)
  • OPTIONAL on the side: Sauerkraut

How to:

  • Preheat oven to 350
  • Use a spiral slicer to slice the sweet potato into long curly noodles and place on a cookie sheet (This is the one I have).
  • Cut hot dogs in half and wrap with a small amount of sweet potato noodles, leaving a little opening so you can add a couple dots for eyes after baking
  • Lay on greased cooking rack or cookie sheet
  • Melt fat on low heat and drizzle over your mummies
  • Bake for 20-25 mins
  • OPTIONAL: Put the oven on BROIL for 3-7 mins until they get a little crispy (watch them so they don’t burn).
  • Remove from oven, put on a plate and add eyes to the mummies with sauce of choice
  • Serve with mustard and sauerkraut…or any other vegetable for that matter!

Enjoy!

Greek Lamb with Tzatziki Sauce

Do you love Greek food? Then you’ve got to give this simple recipe a try!

Greek Lamb Ingredients

  • 2 lbs ground lamb
  • 1/4 red onion finely chopped (or 1 tsp dried onion powder)
  • 3 cloves minced garlic
  • 1/2 Tablespoon dried oregano
  • 1 tsp lemon juice
  • 1 tsp salt
  • dash of black pepper

How to:

Add all ingredients to a large skillet and cook on medium heat, mixing with spatula so that ingredients are well-combined. Cook until meat is fully cooked, about 8 minutes.

Tzatziki Ingredients

  • 1 cup full-fat plain greek yogurt
  • 1/2 cup finely chopped cucumber
  • 1 tsp minced garlic
  • 1-2 tsp dried oregano
  • 1 tsp lemon juice
  • dash of salt and pepper

How to:

Mix all ingredients thoroughly in a bowl.

Serve with a side salad and top both the lamb and salad with tzatziki sauce. Yum!

“CORNBREAD” STUFFING, Grainless & Low Carb

This recipe is from Maria Emmerich’s blog. Enjoy this grainless, low-carb stuffing alternative throughout the year.


Cornbread Ingredients:
  • 1/2 cup coconut flour
  • 1/4 tsp Celtic sea salt
  • 1/4 tsp baking soda
  • 6 eggs (or 3 eggs and 1/3 cup coconut milk)
  • 1/2 cup coconut oil, melted

Cornbread How To:
Preheat oven to 350 degrees F. In a medium sized bowl sift together the dry ingredients. Slowly add the wet ingredients into the dry ingredients and stir until very smooth. Grease a small bread pan and fill about 2/3 of the way full with batter. Bake for 40-50 minutes, or until a toothpick comes out clean. This can be made ahead and frozen.

Stuffing Ingredients:

  • 1 pound ground sausage or bacon (omit for vegetarian)
  • 2 cups celery, chopped
  • 1/2 cup onion, chopped
  • 5 cups crumbled “cornbread” (from above)
  • 2 cups sliced mushrooms
  • 1 1/4 cups chicken broth (or more if you like a mushy stuffing)
  • 1 1/2 tsp poultry seasoning
  • 1 tsp sage
Stuffing How To:
Preheat oven to 325 degrees F (165 degrees C). Place sausage, mushrooms, celery and onions in a large, deep skillet. Cook over medium high heat until evenly brown. Drain, crumble and set aside. In a large bowl combine sausage mixture with cornbread, chicken broth, poultry seasoning and sage. Mix well and transfer to a 9×12 inch baking dish. Bake, covered, for 45 minutes or until well set and cooked through.
Makes 12 servings.
NUTRITIONAL COMPARISON (per serving)
Traditional Cornbread Stuffing = 441 calories, 20g fat, 15g protein, 52 carbs, 4.3g fiber
“Healthified” Stuffing = 278 calories, 22g fat, 12.4g protein, 4.4 carbs, 2.2g fiber

Zoodle Monster

Here’s a fun Halloween recipe for you to enjoy any time of the year!

Ingredients:

  • 2 medium organic zucchini
  • 1 cup organic pesto sauce (made with olive oil, not canola or soy, like Pasta Mike’s brand) or homemade pesto sauce
  • Organic roasted red pepper (homemade or jar), sliced lengthwise
  • Mozzarella (or use cherry tomatoes if dairy intolerant)
  • Black olives
  • *Add protein of your choice on the side if desired (eggs, sausage, tempeh, fish, chicken)

How to:

  • Pre-heat oven to 250.
  • Spiral slice zucchini into noodles
  • Line a cookie sheet with paper towels and spread zoodles out on cookie sheet.
  • Bake for 25 minutes.
  • When done, toss with pesto sauce in a pan on low heat until warm.
  • Slice mozzarella to make the eyes, cut the ends off of 2 olives and put on top of mozzarella (*or use cherry tomatoes, sliced hard-boiled egg…get creative!)
  • Use a long slice of roasted red pepper for the tongue (great idea from the Inspiralized site).

Enjoy this delicious meal!

 

In health~

Rebecca

Bec’s Meatloaf (new and improved!)

This recipe is great for batch cooking so you have an easy meal to prepare that you can enjoy as leftovers all week long or freeze for those busy nights you just want to defrost.

Ingredients

  • 3 lbs grass-fed ground beef
  • 1/2 lb ground “pet food” (ground organ meats, they have to label it as pet food if the ground beef is under 70%)
  • 1 organic carrot, chopped in 1/2 inch pieces
  • 1/2 organic zucchini, chopped in 1/2 inch pieces
  • 2 teaspoons each of ground onion, garlic
  • 1 teaspoon each of sea salt, pepper, paprika, dried parsley, rosemary, and cumin (or Restore the Jing powdered Chinese herb extract)
  • *optional, add sliced Swiss cheese on top for last 5 minutes of baking

How to

  • Pre-heat oven to 375
  • Mix everything in a large glass baking dish and then press into a loaf
  • Bake for 45-60 mins
  • Add Swiss cheese slices for last 5 minutes of baking if desired (and you tolerate dairy well)

I love this recipe topped with crispy leeks. Enjoy!!

Serves 12-16

Unbelievably DELICIOUS Gluten Free, Paleo Fried Chicken

I’ve got a fantastic recipe to share with you today!!!
First off, in case you didn’t hear, my new eBook Pleasure Meditation: Your Guide to Joyful Stress Reduction launched last week! The reviews have been awesome and I am so grateful to everyone who got a copy and helped spread the news about this simple 3-minute guide, that teaches you exactly how to boost your feelings of pleasure AND melt away feelings of stress. It’s changing people’s lives (and goodness knows we could all benefit from feeling less stress!).
Thank you!!! To show my gratitude, I’ve decided to keep it on sale for 99 cents for another week. Grab it up if you haven’t already. Click the following links to hear my podcast interview on Wellness Force Radio and video interview on SoulGarden Health.

Okay, recipe time! My hubby’s favorite birthday meal from his childhood is fried chicken, mashed potatoes, and peas.

For his birthday this year, I looked at probably 15 different recipes online and in cookbooks to try to find one that I’d feel good about eating and feeding to my family. I decided to go with this recipe by Crunchy Mama with a couple of adjustments and it was AWESOME!!! See my modified ingredient list below:

  • 3 lb chicken pieces with skin and bone
  • 2 cups almond flour
  • 1 egg
  • 1/2 cup milk (original recipe calls for almond milk, but I wasn’t happy with the ingredients in all the almond milks I reviewed)
  • 3-5 TBSP melted butter or olive oil (I used butter!)
  • 2 tsp garlic powder
  • 2 tsp onion powder
  • 1 tsp oregano
  • 4 tsp sea salt
  • 1 tsp Cajun spices (I didn’t have these)
  • 1 tsp white pepper (oops, I was out so I had to use black)
  • 1 tsp paprika

How to:

  1. Preheat oven to 400
  2. Prepare an oven grilling tray. You can use a lined baking sheet and set a grill rack on top. Brush some butter or olive oil on the grill so the chicken won’t stick (I just used my ceramic baking tray and the chicken didn’t really stick to it and it came out nice and crispy).
  3. In a small bowl, mix together all the seasoning except for paprika and then divide in half
  4. Add paprika to one half and mix this well into the chicken pieces. Set aside.
  5. Take the other half of the seasoning and mix with almond flour in a bowl.
  6. In another bowl, whisk together egg and milk
  7. Taking one chicken piece at a time, dip in egg and milk mixture and coat in flour mixture and set on a plate. You can make this process go quickly by using one hand to dip the chicken in the egg and using your second hand to handle the chicken in the flour. Let the chicken sit for 10 minutes
  8. Coat each chicken pieces in flour again (not the egg!) and set on the grilling tray
  9. Drizzle butter or olive oil over all the chicken pieces
  10. Bake for 40 minutes or until chicken pieces are nice and brown and cooked through

Our family LOVED this fried chicken and we will definitely be adding this to our family favorites. Try it out and let me know what you think. 🙂

Superhero Chocolate Chip Cookies

Before digging out your old cookie recipe that’s full of sugar and flour that’ll send your blood sugar through the roof (and make you more likely to catch whatever nasty cold is going around), consider this: A completely healthy cookie recipe that TASTES just as delicious….maybe even more delicious. Send your excuses packing (i.e. “I don’t make cookies that often so I’ll just eat the “good ones””, “Those healthy cookie recipes aren’t as good”) and kindly stop and listen. You can enjoy delicious tasty treats that are also good for you. This recipe, modified from Maria Emmerich’s Nutritious and Nutritious Journal, is a great way to start!

cookies

Ingredients:

  • 1 cup butter (preferably grassfed and/or organic) OR coconut oil
  • 1 egg
  • 1.5 cups blanched almond flour
  • 1/2 cup coconut flour
  • 1-1.5 cups Swerve or Just Like Brown Sugar (I used 1 cup and it was perfect, but I like things less sweet)
  • 1 tsp vanilla
  • 1 tsp sea salt
  • 1 tsp aluminum-free baking powder
  • 3 ounces of your favorite chocolate, chopped into chocolate chip sizes. I used 1/2 bar each of Lindt 70% cocoa and Lindt 90% cocoa. You can also used ChocoPerfection Bars which are sweetened with chicory root.

How to:

  1. Cream butter in large mixing bowl with electric mixer.
  2. Add egg, vanilla, and sweetener and blend thoroughly.
  3. While mixing, add in the rest of the ingredients (chocolate last).
  4. Preheat oven to 325.
  5. Roll dough into tablespoon sized balls and push flat (3/4 inch thick) on parchment paper covered cookie sheets.
  6. Bake for 17-20 mins or until golden brown. Cool completely.

These cookies were so super delicious–and even better that they don’t have an immunosuppressant effect OR send your blood sugar on a roller coaster ride to Lethargy-ville like treats with sugar and flour. Makes about 24 small cookies. Enjoy with some full-fat raw or organic milk 🙂

Primal Porridge & Why Wheat is Addictive

I lucked into this yummy recipe this week. I was feeling a bit bored with my usual breakfasts, started experimenting and voila! Primal Porridge! Delicious and satisfying, unlike carb-based cereals, this porridge will actually satiate appetite for 4 hours!

Oh and by the way, did you know that wheat is FREAKING ADDICTIVE?! I’m reading Wheat Belly by Dr. William Davis and am learning some crazy stuff, such as: Wheat crosses the blood-brain barrier (a central nervous system mechanism which protects us from bad guys) and stimulates morphine receptors in the brain (gluteomorphins). Crazy! When we eat wheat, our body breaks down the gluten into smaller polypeptides.  “Because the polypeptides look to the brain’s receptors like endorphins (the naturally-produced proteins that produce “runner’s high” and act like opioids), the wheat polypeptides bond readily to the brain.”  Even crazier is that these gluteomorphins respond to the opiate-blocking  drug naloxonePeople who took naloxone for a wheat experiment experienced reduced appetite & consumed over 30% fewer calories at lunch and over 20% fewer calories at dinner. They weren’t trying to get high off of wheat-based carbs.

Aren’t you excited to try this wheat-free breakfast alternative now?

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Ingredients & How To:

  • 2 tsps. chia seeds
  • 2 T ground flaxseed (also called flax meal)
  • 1/2 cup raw or organic full-fat milk
  • Optional, also add 1/4 cup raw or organic cream if your body feels better when you eat more fat.
  • 1/4 cup finely shredded coconut, unsweetened
  • Handful each of pecans, pumpkin seeds, and goji berries (or any nuts, seeds and berries you love).
  • 3-5 drops hazelnut (or plain) stevia

In a cereal bowl add chia seeds and flaxseed.

Right away, add milk and cream so that the seeds start to gel, making a thick, porridge-like consistency. I like a lot of fat, so I use more raw cream than milk, but do what works for you. Full-fat coconut milk is also great if dairy doesn’t agree with you.

Next,  shredded coconut (finely shredded works better than flakes in this recipe) and your favorite nuts, seeds, and berries. I used soaked/dehydrated nuts and seeds because they are more digestible, higher in enzymes and protein, and lower in anti-nutrients such as phytic acid. Check out this video to learn how to do this.

Stir in stevia and enjoy! The slower you eat it, the more liquid the chia and flax will absorb, so you may want to add a little more milk and/or cream if it becomes too thick.

SUPER tasty, loaded with healthy fat, calcium, fiber, Omega-3’s, and antioxidants.

Protein comparison…wow!

Check out this article with awesome graphs on amino acid comparisons by the Weston A. Price Foundation. It really highlights the differences (and nutritional misconceptions) between animal versus plant proteins. Very interesting!