Monday, June 18, 2018

Healthy Ranch Dressing


1 T.          dried parsley
1 tsp.       garlic powder
1 tsp.       onion powder
1/4 tsp.    ground black pepper
1/2-1 tsp. salt
1 T.          fresh chives
1 cup       non fat plain greek yogurt
1/3 cup    buttermilk
1 tsp.       Dijon mustard
1 tsp.       lemon juice
1/2-1       avocado


1.    Place the spices into a food processor and pulse a few times until the spices have been slightly ground up.
2.    Scrape down the sides.
3.    Place the remaining ingredients (greek yogurt, buttermilk, mustard, lemon juice, and avocado) into the food processor and pulse until the ingredients have been fully incorporated. Scrape down sides if necessary.
4.     If you want a thinner consistency, add more buttermilk.
5.     Put dressing in the fridge into a sealed jar or container.
6.     Eat and enjoy!

If you want more or less seasonings, please feel free to change it to how you like it.

Thursday, June 14, 2018

Spaghetti Squash Noodles with Cashew Basil Pesto

1 Spaghetti Squash
1 clove garlic
1/2 cup raw organic cashews
1/4 cup raw pumpkin seeds
2 cups fresh basil
a little lemon zest
1 T. to 1 1/2 T. fresh lemon juice
1/4 tsp. salt
1/4 cup olive oil

1. Preheat oven to 400 degrees.
2. Cut squash down the middle and remove seeds. Put about 1 tsp. of olive oil in each half and spread it around with your fingers. Put the squash cut side down on a cookie sheet covered with parchment paper. Bake for 30-40 minutes.
3. Put garlic in food processor to finely chop.
4. Add all of ingredients except for the olive oil to the food processor.  Pulse it until slightly mixed then add the olive oil and continue to mix.
5. Once squash is cooked, scrape out the spaghetti noodles with a fork to keep the squash in a noodle type shape.
6. Gently stir the pesto in with the squash.
7. Dish up and eat. Delicious!!

Friday, June 1, 2018

Healthy Banana Bread

This banana bread is very moist and yummy! 


  • 2 eggs
  • 1/2 cup coconut oil
  • 1/3 cup honey or maple syrup
  • 1/4 cup milk or Greek yogurt
  • 1 teaspoon vanilla extract
  • 1 cup mashed ripe bananas (about 2-3 bananas)
  • 1 3/4 cups whole wheat flour or a mixture of wheat and white
  • ½ teaspoon ground cinnamon
  • 1 teaspoon baking soda
  • ½ teaspoon salt
  • 1/2 cup dark chocolate chips, or walnuts, raisins


1.     Pre-heat oven to 325 F. Grease a 9x5 inch loaf pan and set aside.

2.     In a medium bowl, whisk the flour, cinnamon, baking soda and salt. Set aside

3.     Pour batter into greased pan. Optional: sprinkle with some more cinnamon, raw sugar or banana slices.  
        Bake for 55-55 minutes or until a toothpick inserted comes out clean. Cool for 10 minutes, slice and enjoy,

Sunday, May 20, 2018

Spicy Almonds

Thank Kent for creating this new, yummy almond treat that is flavorful, healthy, and tasty!

2 cups raw almonds
1 T. avocado oil
1 1/4 tsp. Konriko Creole Seasoning
1/2 tsp. fine ground pepper
a few shakes of crushed red pepper flakes

1. Heat avocado oil in frying pan on medium high.
2. Put in 2 cups almonds.
3. Stir well until all almonds are coated with oil.
4. Sprinkle the spice mixture on top.
5. Continue stirring until evenly coated.
6. Cook until desired level of "roasted-ness" is achieved.
7. Pour into a bowl and enjoy!

Wednesday, May 9, 2018

Brazilian Braised Beef

Meat and Rub
1 bay leaf, crumbled
3 garlic cloves, minced
2 tsp. ground cumin
1 tsp. paprika
1 tsp. ground mustard seed
1 T. ground coriander
1 tsp. dried thyme
1 tsp oregano
1/2 tsp. salt
1 1/2 - 21/2 pounds chuck roast (beef, buffalo, or yak)
Fresh ground black pepper, to taste
2 T. coconut oil
1 1/2 c. beef broth
1 (14.5-ounce) can diced tomatoes

Sauteed Vegetables:
2 T. coconut oil
1 medium onion, sliced thinly into rounds
2 medium bell peppers (1 red and 1 yellow)
3 cloves garlic, crushed
1 tsp. ground cumin
1 tsp. ground mustard seed
1 T. ground coriander
1/4 cup red wine vinegar
Salt and black pepper, to taste


1.  In a small bowl, combine the bay leaf, garlic, cumin, paprika, mustard seed, coriander, thyme, oregano, and salt. Rub the seasonings on all sides of the meat and sprinkle all over with black pepper.

2.  Add the coconut oil to a large skillet over medium heat and heat until the oil is hot. Brown the roast on all sides.

3.  Combine the broth and canned tomatoes in a slow cooker. Add the roast, cover, and cook on low heat for 6-7 hours, or until an internal temperature of 160 degrees F. is reached.

4.  Remove the roast and shred with two forks until the meat is completely pulled apart. Return the meat to the crockpot.

5.  In a skillet, heat 2 tablespoons of coconut oil over medium heat and saute the onion and peppers until soft (if using frozen peppers, saute the onion alone until soft and add the peppers to warm through). Add the garlic, cumin, mustard, and coriander and stir until well combined. Saute for another 3-5 minutes.

6.  Add the vinegar and cook for 1 minute, stirring to make sure everything mixes well.

7. Transfer the sautéed onion and pepper mixture to the slow cooker with the meat, toss until well combined. Let cook for another 15-20 minutes.

8.  Before serving, season with salt and pepper if necessary. (However, I don't think it needs it.)

9.  Transfer the meat to a serving dish and set out whole lettuce leaves, diced avocado, diced tomato, sour cream, and tortillas for guests to fill a lettuce wrap or a tortilla with the meat and their choice of toppings. Make sure there are plenty of napkins - it is messy, delicious, and fun!

Keto Cacao Balls

1/2 cup coconut oil melted slowly, 
1/2 cup cacao powder and mix 
1/4 cup honey or maple syrup and mix 
1 cup unsweetened coconut flakes, 
1/4 cup quick oats - mix well and 
scoop into golf ball size onto parchment paper. 
Put in freezer and enjoy this high energy treat - serve with your favorite warm drink or when feeling hungry/needing a treat.

Thursday, April 26, 2018

Chocolate Fudge Avocado Cake

This sugar-free gluten-free cake is fabulous!

3 (1 1/4 cups) medium ripe avocados, mashed
4 eggs
1 cup honey
1 cup unsweetened cocoa powder (I used about a 1/2 -3/4 cup of cocoa)
1 cup almond flour
1 1/2 tsp. vanilla
3/4 tsp. baking soda
1/2 tsp. salt

Prepare the cake: Preheat oven to 350 F. Blend all cake ingredients in a food processor until smooth. Bake in a spray-coated-9-inch cake pan for 25-35 minutes until done. Or bake in 2 spray-coated round cake pans for 20-30 minutes. Cool completely before adding frosting.

2 (3/4 cup) medium ripe avocados, mashed
1/2 cup honey
1/2 cup unsweetened cocoa powder (I used about 1/4 cup)
2 T. coconut oil

Prepare the frosting: Blend all ingredients until smooth. Chill at least 30 minutes before spreading on cake. Makes 6 to 8 servings.