Get Fit With Good Food!
Double Delicious Chocolate Chip Muffins
Guilt & Gluten Free Chocolate Chip Cookies
It's A Wrap Homemade Tortillas
Tone-it-up Tuna Burgers
Cheddar-y Cheese Biscuits
Spicy Cauliflower Dip
Chicken Bacon Stir-fry
Chicken Sausage Cacciatore
Gut-Healthy Hot Cocoa
Almond Butter Brownie Cupcakes
Miracle Spaghetti with Roasted Veggies & Meat Sauce
Believe it or not - Breadsticks!!!
Gut Happy Gumbo
Ancestral Apple Crisp
Almond Butter Chocolate Chip Cookies
Fat-Blasting Chicken Fried Rice
Peach Cobbler Gluten-free Muffins
Fudge-y High Protein Brownies
Berry Good Fertility Frozen Yogurt
Dark Chocolate Coconut Fudge
Little Dippers Plate with Homemade Ranch Dip
The Green Lantern Protein Shake
Perfect Protein Pancakes
Pop In Your Mouth Baked Meatballs
Trim Tummy Tuna Boats
Green Eggs & BAM! Instant Health!
Fat-Burning Chicken BLT
Healthy Potato Pig-skins
Meat & Veggie Cauliflower Crusted Pizza
Gluten-free Goji Berry Scones
Artichoke Garlic Hummus
Cilantro Jalepeno Hummus
My Grandma's Famous Black Bean Salsa
Jodelle's Healthy Detox Cocktail
Clean Out the Crisper Veggie Salad
Grilled Shrimp and Bacon Salad
It's a Snap! Salmon Salsa Salad
Acorn Squash Jo-Jo Wedges
Microwave-able Brownie for One
Coconut Power Waffles
Not-So-Corny Corn Bread
Gluten and Guilt-Free GingerBread Cookies
Bumps On a Log
Omelet in a Mug
Peanut Butter Cup Protein Smoothie
Chicken and Veggie Marinara
Stacked Hamburger & Fries
Lemon-y Cumin Salad Dressing
Healthy Almond Butter Balls
Roasted Plantain Puffs
Peanut Butter-y Cups
Chicken Sausage Breakfast Scramble
Berry Immune Boosting Smoothie
Bacon Chicken Salad
Really Rad Ranch Dressing
Body Fat Burner Baba Ghanoush Dip
Dark Chocolate Dip with Strawberries
Roasted Veggie Feta & Chicken Dish
Garlic-y Go-to Shrimp Dinner
Bacon, Egg and Spinach Bites
Crispy Chicken Strips
Chocolate Chip Cookie Dough Energy Balls
Salmon Salsa Salad
Roasted Toasted Sesame Zucchini
Green With Envy Protein Smoothie
Strawberry Cheesecake Protein Smoothie
Meaty-Meat Lover's Meat-za
Chicken Pizza Bake
Breast Cancer Awareness Cookie Bites
Roasted Vegetable Lasagna
30 Second Snack that Saves Lives
Olive Frittata For Optimal Health
Trim and Toned Tortilla Chips
Gluten-Free Pie Crust
Guilt-free Gluten-free Pecan Pie
Lemon-y Cumin Sauteed Brussels Sprouts
Killer Mocha Latte
Crazy Good Weekend Crepes
Savory Scrambled Egg, Bacon and Kale Crepes
Loaded Baked Sweet Potato
Sweet and Savory Succulent Potato
Coconutty Banana Bread
Egg-cellent Egg Salad
Chocolate Cream Pie Shake
Loaded Potato Breakfast Bowl
Tomato Cucumber Olive Bowl
Purely Easy Guacamole
Cottage Ranch Dressing
Mediterranean Chicken Legs
Nacho Kale Chips
Crockpot Roast and Cabbage
Crockpot Roasted Chicken, Olives and Veggies
Crockpot Bone Broth
Good Gluten-free Biscuits
Chocolate Chip Breakfast Bites
Chocolate Chip Blueberry Breakfast Scone
3 Ingredient Protein Pancakes (Also great for wraps)
Double Delicious Chocolate Chip MuffinsI choose to make recipes that come from foods that are ancestral, in that, our ancestors would have used the same ingredients. Rather than processed sugar and white flour muffins which cause inflammation, diabetes, and heart disease over time, these muffins are made with wholesome, gluten-free ingredients and thereby do not effect blood sugar or cause inflammation in the body. Easy to throw together, and great to take with you as a snack on the go. My husband loves these for a pop in your mouth breakfast! You will too!
Guilt & Gluten Free Chocolate Chip CookiesYou'll notice several recipes in my cookbook for chocolate chip cookies. If my husband Ben were a food, this is what he would be. He's everyone's favorite, sweet, warm, and a little nutty at times! And chocolate chip cookies happen to be his favorite food, so over our years together, I've perfected several recipes that both satisfy his sweet tooth (and his sweet side) yet are also healthy and gluten-free! I hope you enjoy this version which is quick and easy to throw together and a little more fluffy than the others for when you need a lighter cookie that doesn't skimp on flavor!
It's A Wrap Homemade TortillasWho doesn't love a wrap? Now you can have your wrap and eat it to! It's simple, easy, gluten-free, and tastes just like the real thing. Great for savory foods such as making tortillas for your own healthy burritos, or for sweet things like stuffing with my "Wanna-be Cheesecake" recipe for a healthy kind of "Blintz". These are pliable and do not crack when the directions are followed.
Tone-it-up Tuna BurgersShort on ingredients, I came up with this one day, when all I had was a can of tuna, one egg, a few veggies, and some coconut flour. And voila! My family gobbled 'em up and so did I! So if you are looking for a quick and easy, throw together recipe that will tone up your waist and tickle your tastebuds, then try these! Try it with salmon or sardines too! The fish will give you omega-3s, the coconut flour gives you fiber and you can't beat the amount of protein this little puppy packs!
Cheddar-y Cheese BiscuitsBecause sometimes you just need a cheese-y biscuit, and being gluten-free this was one of my greatest creations, both for my taste-buds, and my digestion! No more "biscuit bloat" with these babies! Side note: I love adding a dash of apple cider vinegar to recipes when I can. It helps with digestion, assimilation, elimination, and appetite suppression. And that is just the beginning of the benefits of this age-old miracle liquid!
Spicy Cauliflower DipIf beans don't always do your body good, and instead leave you with a bit of bloat and gas, then try this easy recipe that is a veggie serving in every bite! High in vitamin C, good healthy fats, and a little spicy kick that will amp up your metabolism too!
Chicken Bacon Stir-fryMmmmm…the power of bacon to make flavor happen. This recipe was created out of pondering the possibilities of bacon in a stir-fry. I had never seen it done, so thought I would give it a try, as bacon is a favorite among most foodies. And it was a big hit! My husband, friends, and even those fairly cynical about my food, found it delightful and there were no leftovers! It's simple, easy to throw together, and the body derives good healthy fats from the almonds, Vitamin C from broccoli, and selenium from the sesame seeds and the bacon all of which helps fight against depression and anxiety!
Gut-Healthy Hot CocoaAfter a good snowfall, it's only natural to want to curl up by a fire and drink hot cocoa. And one day when that snowfall happened, so did the need for a warm mug of chocolately goodness, so I headed to the kitchen and developed this, and let me just say, this was actually even better than the toasty fire, and warm blanket I cuddled up with next. My family agreed!
Almond Butter Brownie CupcakesModeled after my love for Vermont Peanut Butter Co's, Almond Butter, I was looking for a healthy way to make cupcakes and came up with this little treat! Check out Vermont Peanut Butter Co's almond butter and other nut butters if you are passionate about non-gmo all natural nut butters like I am!
Miracle Spaghetti with Roasted Veggies & Meat SauceMy family longed for noodles, and while spaghetti squash, "zoodles" (zucchini noodles) do the trick some of the time, there came a moment when they just needed the taste of a real noodle. That's when I researched and came across "Miracle Noodles". Made from the cellulose fiber of vegetables these noodles have virtually no calories or carbs, and nothing artificial and fill you up fast! Follow my directions below for a satisfying way to have your spaghetti without suffering the effects of inflammation caused by too many pasta carbs. Be sure to check out my "Believe it or not - Breadsticks" recipe for a healthy breadstick to enjoy alongside this dish!
Believe it or not - Breadsticks!!!Who says you can't have breadsticks when trying to stick to ancestral ingredients and REAL food? Here is an easy recipe and believe it or not, they taste great too!
Gut Happy GumboEach year my husband takes off for his annual hunting trip with the guys and I'm asked to prepare something they can freeze before hand and take out there and heat up for dinner. Knowing how guys usually eat when they are off on "testosterone travel", I wanted to make something that would be healthy yet leaving them feeling full, and not let it taste like it was "healthy". And this gumbo was born…. The only complaint: I didn't make enough, they wanted more!
Ancestral Apple CrispMy goal is to use ingredients that my ancestors used, and while I don't really come from tropical decent, I know the health benefits of cooking with coconut. Coconut flour, coconut sugar, and shredded coconut are all minimally processed, gluten-free, high-fiber, and high protein ways to bake goodies and still assimilate vitamins and minerals from the goodie. If you love a good warm apple crisp, then this real food way of making it will satisfy you really well.
Fat-Blasting Chicken Fried RiceEveryone loves chicken fried rice. You won't miss rice after you taste this little "faux" version. A couple servings of veggies in every helping!
Peach Cobbler Gluten-free MuffinsHad some peaches fresh from the summer farmer's market and decided one morning that peach cobbler sounded good, so I opted to make a healthy muffin version! Here's what came out and it was quite tasty!
Fudge-y High Protein BrowniesMy husband is my biggest critic and my biggest fan depending on how I cook. And he's got a sweet tooth that won't stop, especially for cookies and brownies. This was a batch I made somehow perfect according to his high standards and that's a big accomplishment! Especially when they are chocked full of protein….it gave my husband an excuse to have them for breakfast! To make these sugar-free, you could also substitute coconut sugar for xylitol or erythritol. While I don't recommend gluten-free oat flour all the time, once in a while, this easy to bake with flour is a much better alternative to standard flour but works quite the same!
Beach BreadI have two versions in this cookbook of banana bread. This one is much more standard, and very easy. A great summer thing to bake! Life's a beach, so eat "beach bread."
Berry Good Fertility Frozen YogurtNot only does this recipe satisfy your sweet taste buds, but will also enhance your fertility with the added ingredient of "maca powder". Maca root is ground into a powder and when added to things, contains properties that enhance reproductive health, as well as balancing female hormones. *Note: This information is for educational purposes only and should not be considered medical advice. Always check with your physician before adding any herbal supplement.
Dark Chocolate Coconut FudgeThe darker the chocolate, the more health properties you gain from it. High in antioxidants, polyphenols, flavanoids, and magnesium organic cacao or cocoa will meet a lot of the needs in your body. Sometimes there is a reason your body craves chocolate, but you won't get these nutrients from milk chocolate. Think 85% or higher cocoa content!
Little Dippers Plate with Homemade Ranch DipThis is a great way to introduce more raw veggies into your diet and get healthy probiotics from the yogurt all at the same time. Probiotics help with digestion and elimination and help boost your immune system. Protein speeds up metabolic function by 60% every time it is eaten. AND UNLIKE OTHER DIPS OR HUMMUS YOU CAN EAT IT ALL! Buy pre-cut veggies if you don’t like to chop or don’t have time. This is easy and portable to grab and go at the grocery store, or pre-pare and make for a healthy lunch, snack or even game-time snack to share with friends. Try the same thing with Taco seasoning packet for a healthy taco dip. Cutting up a whole plate of all kinds of veggies like all the ones listed above will only set you back about 100 calories in the whole plate, and the dip is only about another 120 calories and a whole meal’s worth of protein.
The Green Lantern Protein ShakeIt's called the "Green Lantern" due to the fact that it contains green foods of which are kale, kiwi, and get this - jalapeno!! That’s right, get ready to “light your internal fire” with a fresh jalapeno in your protein shake. This is not for the faint of heart though. You gotta like a protein shake that bites back a little to enjoy this guy. But the benefits far outweigh the burn. Kale, kiwi and jalapeno are extremely high in Vitamin C and along with being immensely immune-boosting, Vitamin C is also great for metabolism. What’s more is that jalapenos contains a compound that creates heat within the body (hence the seering pain on your tongue once you eat one) and thereby revs up metabolic function, helping you burn fat even when you are not exercising! “The Green Lantern” will “light” up your bodies fat-burning potential, “light” up your energy level with a faster revved system, “light” up your ability to fight infectious diseases, and “light” up your taste-buds. Yet it’s still sweet enough to enjoy every sip because of the kiwi. Follow the recipe below for kick in the mouth, that will give your metabolism the kick in the pants it needs too!
Perfect Protein PancakesOne of my best and most popular gluten-free creations! Easy, quick, and versatile. Could be used as wraps too! Just take out the protein powder and cinnamon for an easy savory wrap!
Pop In Your Mouth Baked MeatballsI wanted to create a high protein meal or snack that could be "pop in your mouth" easy! There are many different ways to make these your own….from adding cheese, to grated zucchini, to using all different kinds of ground meat. Your only limited by the limits you set on yourself when it comes to these!
Trim Tummy Tuna BoatsNeed a quick summer-y one dish lunch or dinner that takes literally no time to prepare? Here it is. You could also do this with chicken if you don't like tuna, and stick it in a zucchini if you don't like cucumber! Makes one nice big serving that will fill you up without filling you out!
Green Eggs & BAM! Instant Health!My immense love for avocado, and guacamole led me to go a different route when making deviled eggs recently. Loaded with potassium and healthful fiber, as well as a great healthy fat for created satiety!
Healthy Potato Pig-skinsAs a big football fan, I gotta have some goodies when watching the game. This was created one afternoon prior to a big game, and I'm pretty sure they were more of a hit than the game itself was. By the way, "DA Bears!" Note: Beans are only recommended every once in a while, and not at all for people dealing with leaky gut and auto-immune issues. Omit the beans and add olives instead if you are trying to keep them out.
Meat & Veggie Cauliflower Crusted PizzaGluten-free, low carb, and chocked full of veggies! Meat-eaters feel free to add cooked meat toppings as well! Try smoked salmon and avocado on an oil base too with spinach and parmesan cheese! Your taste buds won’t believe you are eating cauliflower crust!
Gluten-free Goji Berry SconesHigh protein, gluten-free and good for eye health as gojis are great for the eyes! You might also sub in raisins, blueberries, dates, nuts, or even dark chocolate chips! Yum!
Artichoke Garlic HummusA new flavored spin on a traditional favorite dip! And don't forget to try hummus as a salad dressing too! It makes a high-flavor, high-protein salad dressing that is very creamy and satisfying! Note: if you are dealing with an auto-immune issue or leaky gut syndrome, or other gut issues, I don't recommend beans. Check out my "Spicy Cauliflower Dip" recipe if you are avoiding beans.
Cilantro Jalepeno HummusA dip with a kick! Note: if you are dealing with an auto-immune issue or leaky gut syndrome, or other gut issues, I don't recommend beans. Check out my "Spicy Cauliflower Dip" recipe if you are avoiding beans.
My Grandma's Famous Black Bean SalsaMy grandma always kept this on hand when us grandkids are around. While the corn aspect can be a problem for some digestive systems, it's a much healthier alternative than most conventional dips out there. Instead of serving with chips, serve with raw veggies. Add these things for a different kind of taste: • diced avocado • cooked deviened peeled shrimp for a shrimp saladWhat can you put it on?? The possibilitiesare endless: top it on an omelet • top it on a baked potato • top it on a lean burger with sliced avocado • top it on a piece of fish or chicken • eat it raw with a spoon! And much more, just be creative and put it on whatever you like. Note: if you are dealing with an auto-immune issue or leaky gut syndrome, or other gut issues, I don't recommend beans. Check out my "Spicy Cauliflower Dip" recipe if you are avoiding beans.
Jodelle's Healthy Detox CocktailI literally drink this most everyday! The benefits of Apple Cider Vinegar are endless, from helping ease digestion, to being an appetite suppressant, to lubricating your joints, and on and on. But my favorite benefit is that it helps to detox the liver! And since your liver's main job is to regulate stored body fat for energy, this cocktail will have your body in better shape to burn more fat!
Banana SushiNo raw fish here, so no worries. The idea is to make it look like sushi. I developed this for my nieces for an after school snack, and it they gobbled them up! Have kids help you prepare them for a yummy way to have fun in the kitchen!
Clean Out the Crisper Veggie SaladInstead of letting your "crisper" become your "rotter" just chop up all your veggies into a big healthy veggie salad and add some protein and fat! No portion control on the veggies! Have all you want! One serving fits all! Don't forget the protein alongside, or in it as well (i.e. chicken, tuna, salmon, hard boiled eggs, even steak!)
Grilled Shrimp and Bacon SaladBacon is our friend, as long as you met your friend in "nitrate-free" packaging. Forget turkey bacon. It's not even real bacon!
It's a Snap! Salmon Salsa SaladLike sugar snap peas? Like Salmon? Like salsa? You will love this! Sugar snap peas give this salad a satisfying crunch and salmon of course gives you a healthy dose of omega 3s. And salsa makes a wonderful dressing that you don't have to watch about crazy portions!
Acorn Squash Jo-Jo WedgesRemember the thick cut "jo-jo" potato wedges of days gone by? Well these are a little something I came up when I had a hankerin' for them one day. However, these are a lot lower in calories and trans fat as opposed to the other "jo-jo's" and guess what? You can eat them all if you want. But keep in mind with all the fiber, you may have a good "jo-jo" colon cleanse later on! You could also make them a sweet treat with just coconut oil and cinnamon!
Microwave-able Brownie for OneI developed a quick easy wait to make my husband a brownie at the end of dinner so that no whole entire pan was necessary. He approved!! And it's done easily in a mug in the microwave, so easy clean-up!
Peachy-Keen-wi SmoothiePeaches and kiwi = Peachy-keen-wi! Sweet, satisfying and protein packed. Peaches and kiwi are lower sugar fruits and when combined created a flavor equivalent to sitting by the bay as the sun goes down:) MMMMmmmm….
Bean-less ChiliChili make your bottom burp? Since beans have a bit of protein and there is usually meat in chili with beans, when the chili is consumed, the 2 different types of proteins fight for absorption and some get left behind, fermenting, and turning into foul farts! Beans also contains lectins, which can be damaging to the gut for some. If you lean more towards paleo, ketogenic, or low carb, or just don't want to feel your bottom burp so much, then consider one of my clients' favorite recipes - Bean-less chili. You won't even miss the beans!
Coconut Power WafflesPacked with protein, fiber, and good fat these will power you through your day!
Not-So-Corny Corn BreadCorn is what they feed cattle to fatten them up, so it's only natural that we ought to be careful with our consumption of corn and corn-containing products if we want to stay at our ideal weight, or get to our ideal weight. Here's a way to have your "corn-bread" and eat it too! No guilt just goodness!
Gluten and Guilt-Free GingerBread CookiesI found a cookie cut-out of a Warrior 2 yoga pose and wanted to make healthy protein-packed cookies for a treat after my yoga class. I had to make a big batch so you can cut the recipe in half for smaller batches. Find a fun little cookie cutter and go to town! Ginger is great for detoxification and digestion so it was a no-brainer for me to have these has post-yoga snacks! High protein, high fiber, and low carb. Not to mention Gluten-free and oh yah - Delicious!
Bumps On a LogAs a lover of anything with nut butter, I came up with a healthier variation of the popular "Ants on a log". You will get a bit more nourishment from actual blueberries rather than dried raisins. And this is big hit with the kiddos for an after school snack.
Omelet in a MugEasy out the door high protein version of an American staple! Now you can have eggs in under 3 minutes!
Peanut Butter Cup Protein SmoothieIf you love "Reese's", then this should satisfy your craving in a fast easy high-protein way! While we don't use actual peanut butter due to the fact that most peanut butters harbor mold toxins, this definitely has the flavor of a peanut butter cup.
Chicken and Veggie MarinaraWho needs the pasta? The sauce and cheese has all the flavor. Topping veggies with sautéed meat, your favorite marinara, and some cheese is a healthful way to keep diabetes at bay, keep brain chemistry balanced, and feel satisfied after a meal! You can also make in the microwave with pre-cooked chicken to be quick and easy to eat before you are out the door.
Stacked Hamburger & FriesYou won't even miss the bun when there is this much stacked on your burger. It's all about pleasing your pallet and meeting your quota of minerals and nutrients with your meal and this meal does it leaving nothing to be craved afterwards. The meat is high in zinc, the avocado is night in magnesium, the bacon is high in selenium, and the tomato would be high in vitamin C. Healthy fats, protein, vitamins and minerals leaves nothing to be desired, and health is inevitable!
Lemon-y Cumin Salad DressingJust a great salad dressing with lots of flavor. With tahini (sesame paste) it will be more like a dip. If you use olive oil it will more like a dressing. I use this over my Roasted Veggie Salad as well.
Healthy Almond Butter BallsI make these when I plan a long day of activity like hiking, stand up paddling, or biking! High protein and delicious! (2 balls is a serving) (Roll in cocoa powder for a little chocolate-y taste! A very healthy way to satisfy a sweet tooth!
Roasted Plantain PuffsThese aren't so much puffs as they are thickly sliced plantain chips, that when tasted, resemble the taste of a toasted marshmallow. They are divine either as a side dish, or a dessert. Note: look for the most ripe plantain you can find, more brown than green.
Peanut Butter-y CupsYou won't think twice about running to the store for your favorite candy after you make these once.
Chicken Sausage Breakfast ScrambleTakes 7 mins total... And fills me up for a day of fun! Total hunter-gatherer goodness here.
Berry Immune Boosting SmoothieGoji berry powder and spiraling powder are two powerful antioxidants that, alongside Vitamin C rich berries will boost your immune system like crazy! You'll be killing bugs and boosting your NK cells (killer cells that kill the bad guys) in no time!
Bacon Chicken SaladGreat to eat by itself, in a lettuce wrap, use for dipping veggies in, or inside my "Tortilla" recipe!
Really Rad Ranch DressingRanch dressing can be healthy, if you make it yourself! And this one contains protein, so if you aren't really an animal meat lover, this would be a great way to get protein on your salad!
Wanna-be CheesecakeBecause sometimes you just need cheesecake….and this way you can have it everyday.
Body Fat Burner Baba Ghanoush DipI'm vegan….75% of my day. The majority of my nutrients come from veggies. This is a nice dip for those of us who like our veggies and like to have a nice vegan dip to dig into. Like a popular nutrition author says, "Eat Food. Not too much. Mostly Plants." (Michael Pollan)
Dark Chocolate Dip with StrawberriesWho doesn't love chocolate covered strawberries? Here's a happy little dip your strawberries will love to drench themselves in!
Roasted Veggie Feta & Chicken DishA great dish to take to any party or potluck. There is never any left.
Garlic-y Go-to Shrimp DinnerShrimp cooks fast, so this could be your "go-to" dinner on those nights where you get home late and need dinner done fast! This literally cooks in about 8 minutes! Shrimp is also high in selenium and helps calm the brain and speed up the thyroid!
Bacon, Egg and Spinach BitesMakes 12 bites, and two to three would be a nice, healthy breakfast, or 1 would make a satisfying snack!
Crispy Chicken StripsSometimes you just need some of that down-home "fried chicken" comfort food. Don't worry about all the coconut ingredients. It won't taste like coconut. Instead, it will remind you of Sunday dinner at Grandma's house!
Chocolate Chip Cookie Dough Energy BallsI used to love cookie dough as a kid, so I needed to come up with a way to satisfy my pallet and not hurt my waistline, when the hankerin' cropped up. Here's what transpired, and I think they are delightful! To make them completely paleo, use raw cacao nibs instead of semi-sweet dark chocolate.
BLT SaladYou'll actually burn fat with this BLT, as opposed for storing fat when you order out a BLT.
Salmon Salsa SaladMy husband and I have a favorite sushi roll called the Salmon Salsa Roll. Since rice is certainly a "once in a while" food when it comes to optimal health, I wanted a dish that replicated the taste of the roll we loved so much without all the insulin spiking carbs. In this fantastic salad, these three good fats all in one will promote good brain function and satiety, as well as feed stimulate great digestion. Flavor and health in every bite.
Roasted Toasted Sesame ZucchiniSesame seeds are a rich source of selenium, a mineral essential for good thyroid function. Eating these will actually amp up your fat-burning capabilities and is way more effective than a nasty fat-burning pill.
Green With Envy Protein SmoothieVery high in vitamin and a great immune booster! Don't let the ingredients fool you, this is one of my clients' most favorite of all my smoothie recipes.
Strawberry Cheesecake Protein SmoothieAll the flavor of strawberry cheesecake in an out-the-door fashion!
Meaty-Meat Lover's Meat-zaWho knew the meat could be a crust! It all started with a burger patty that I topped with pizza sauce and toppings. From there I created a bigger patty in the shape of a pizza, and added my pizza toppings. No insulin response from this pizza, no bloating or weight gain after either, and one nice-sized piece fills you up!! Now you can be low-carb, gluten-free, and paleo and still enjoy pizza!
Meatball MarinaraAn easy replacement for pasta lovers. Who needs pasta when the meatballs and sauce have all the flavor! And when tossed with roasted veggies, a warm comfort feeling takes over your whole being!
Chicken Pizza BakeThis will be a go-to favorite for both you and your family. Easy for you to make and delicious for them! I wanted a chicken pizza, but didn't want the crust. So I took all my favorite ingredients and just baked 'em up for me and my family. And the result….well they request it almost every night now.
Breast Cancer Awareness Cookie BitesAptly named by one of my girlfriends who said they looked like…um…a female body part. And unlike other cookies, these bites are low in sugar and won't feed cancer cells like other high-sugar foods do.
Roasted Vegetable LasagnaThe vegetables are your noodles here. Everything else is the same. Be creative with your ingredients and try layers of kale, spinach, and any kind of thinly sliced roasted veggie you like. I recommend using raw unpastuerized cheese as it contains CLA which is a fatty acid that helps burn stored body fat!
30 Second Snack that Saves LivesSo many of my clients came to me with ailments and no time to cure them. So the 30 second snack was born. Unrefined coconut oil is nature's cure-all because it kills of bad pathogens, is anti-microbial, anti-fungal, anti-viral, and regulates stored body fat for energy! This snack is perfect for those who don't have time to eat, frequently skip meals, or are always on the go, and need something easy and non-refridgerated to carry with them. On top of that, it's decadent!
Olive Frittata For Optimal HealthNot just olives, there's avocado, feta, kale and even salmon in this! It's a nutrient-dense powerhouse way to start the day.
Gluten-Free Pie CrustOnce in a while, for instance at Thanksgiving, when pies are most coveted, you just need a little slice of pie. And if you are going to do it, there is no better way than to make it from scratch. Especially the pie crust. Pie crusts that are store bought can be loaded with trans fats, artificial ingredients, and lack any real flavor or texture like pie crusts made from scratch. And contrary to popular belief, it's easy to make a pie crust and it doesn't take a day's worth of energy to do it either. Here is my made from scratch pie crust that is a big hit with my picky eater of a husband when it comes to making him his favorite pecan pie. (See recipe for Perfectly Healthy Pecan Pie also!)
Guilt-free Gluten-free Pecan PieMy husbands favorite pie is pecan pie. And while pecan pie is a very calorie dense rich pie, it's actually one of the best ones for you…unless you eat it everyday. Don't expect radical health and fat loss indulging in a "once in a while" dish like this all the time. You see, these are comfort foods designed to be indulged in when the mood strikes you, generally around a nice family gathering for all to enjoy and made with real ingredients and love…unlike the store-bought kind. Along with my gluten-free pie crust recipe, you can whip up this delectable pie in no time and feed your family a "once in a while" treat that will give them real ingredients, providing some actual real nutrition instead of chemicals. So rich, so flavorful, so real you will only need one piece, but that one piece is true love for yourself and your family you serve it to in every bite.
Lemon-y Cumin Sauteed Brussels SproutsBrussels sprouts are loaded with calcium, vitamin C, and anti-cancer properties, and when prepared properly are an amazingly healthy "side" to your meal. Why do you use quotations with "side"? Because vegetables are unlimited, and should actually be the main dish of the plate, with palm-size portions of a meat and perhaps a palm-sized potato as the actual sides. In my opinion, with all the nutrients that vegetables have to offer us, we can't get enough. This little recipe will find you picking the brussels out of the pan before they are even done!
Killer Mocha LatteThere is now end to the amazing miracle that is coconut oil, in my opinion. Coconut oil contains lauric acid which kills off harmful bacteria in your gut. It helps amp up immune function and burns stored body fat! This recipe is a great way to help get your gut back in balance and is a perfect way to start the day for those who don't like to eat breakfast. Here's how it fuels your day: the cocoa powder contains magnesium, our calming mineral which keeps us calm under stress as we move through our morning; the coconut oil not only kills off bad pathogens, but feeds our brains healthy fats for more mental clarity; the butter helps with brain function as well and the protein powder spikes our metabolism by over 60% every time we consume it! Simply blend up and make a frothy latte to start your day packed with hidden nutrients to help you achieve your optimal health!
Crazy Good Weekend CrepesCrepes are a fun weekend breakfast that the whole family will love and they can be done in a very easy and healthy way! I grew up with crepes on the weekend, and while my mom made them with powdered sugar and strawberries, I like that think that my version is much more decadent and much better for you. A good trick though is to make a large batch and keep them to munch during the week as wraps or just to snack on!
Savory Scrambled Egg, Bacon and Kale CrepesCrepes don't have to just be for sweet taste buds. Crepes can also be savory like a breakfast burrito or wrap. The basic ingredients for my crepes are pretty standard for weather you are making sweet or savory crepes. What you do on the inside has endless possibilities. Here is one of my favorite savory crepe delights!
Loaded Baked Sweet PotatoPotatoes are normally shunned by "dieters". But the good thing is, I don't advocate dieting! And you should know (and be happy to know) that potatoes are what's considered a safe-starch. This "pulled from God's green earth" root vegetable was intended for us and when done in small "palm-size" portions contributes to the health and energy of every cell of your body. Potatoes also give good glucose to the brain and liver. While not a lot is needed by the body, this form of glucose (good sugar) is utilized and used up before it creates an insulin rush, but only when done along side a good fat and protein. Hence, the loaded baked sweet potato is born. Unlike it's cousin the "Energy Packed Loaded Baked Potato" this one is sweet, and cinnamon-y, and will tickle your sweet tooth in a good healthy way!
Sweet and Savory Succulent PotatoTantalize your taste-buds and curb your cravings with this "best of both worlds" loaded potato! Remember, everything tastes better with nitrate-free bacon! Choose the highest quality, and a little goes a long way! Same with potatoes. Always choose organic potatoes, as conventional are very heavily sprayed with pesticides and a little goes a long way with just a palm-sized portion!
Coconutty Banana BreadThe "nut" version of my banana nut bread is the coconut, (which is not really a nut at all), gives this mermaid her sweet tooth fix and that peaceful "swinging in a hammock on a warm sunny beach" feel. While bananas are higher in natural sugar than most fruits, this "once in a while" treat will help satisfy any craving for banana nut bread and provide some gut bacteria benefits as well. Coconut kills off harmful bacteria in the gut, while small amounts of banana feed your good bacteria. It's a win-win for you, your taste buds, and your gut!
Egg-cellent Egg SaladSo many variations here to a classic dish. Add chopped bacon, or pre-cooked chopped potato for a delicious potato salad as well!
Chocolate Cream Pie ShakeSometimes when sweet cravings hit, they are easily satisfied with your favorite dessert whipped up into a high protein smoothie!
Loaded Potato Breakfast BowlThis is one of my favorite go-to breakfasts, or any meal I need fast, that is well rounded with good protein, a healthy fat, and a plant-based carbohydrate. It satisfies me for hours and hours!
Tomato Cucumber Olive BowlInstead of Sandwiches, think "Bowls". Take all the innards of your favorite sandwich and make it into some sort of a creamy or multiple-flavored bowl of goodness! If you like olives, they greatly improve the flavor of many bowls. So does feta. Give it a go!
Purely Easy GuacamoleMy husband doesn't like a lot of "fancy" guacamole, but enjoys just this simple avocado mash I call Purely Easy because its just a matter of mashing or blending up some avocado and seasoning.
Cottage Ranch DressingEveryone loves their ranch dressing, but traditional ranch that you buy at the store is loaded with toxins, chemicals, and soybean oil. Here's a recipe to make your own, and it's thicker, creamier, and definitely healthier than all those store-bought brands. Use atop palm-sized baked potatoes, a dip for veggies, or atop one of my salads listed in my app here.
Nacho Kale ChipsPopcorn is inflammatory. Potato chips are too processed. Crackers have no nutritional value, but what are you to do when you need something crunchy? No worries. Simply whip up a quick batch of these fun crunchy kale chips and satisfy those crunch taste receptors while promoting better health overall!
Crockpot Roast and CabbageCrockpots are the "set and forget way" of cooking and in today's fast paced society, here is fast food with a slow food attitude.
Crockpot Roasted Chicken, Olives and VeggiesCan also be done in a dutch oven on 225 in your oven for about 3 hours.
Crockpot Bone BrothBone broth is some of the best medicine you will ever take in. Whether you are dealing with a leaky gut, osteoporosis, skin issues, problems with nutrient and iron absorption, teeth issues, and even anxiety and degenerative disk disease, bone broth is the answer to any and all your wellness concerns. Our great great grandmothers knew the powerful healing properties of broths, and we can still prepare healthy broths today and gain the same empowering and healing qualities. Try it for yourself!
Good Gluten-free BiscuitsI have always looked as biscuits as my child-hood comfort food. I loved once in a while when my mom made homemade biscuits and gravy. These biscuits are a great "once in a while" treat on a Sunday morning and very satisfying. My husband adores these, as he is a big biscuit-kinda-guy too! Heck, who isn't?
Chocolate Chip Breakfast BitesI usually get about 6 cookie bites out of this! You can eat them all since this one batch is just right portions and a great way to start the day. Or you can just have a couple for a snack! Delicious, protein-rich and filling! While oats are not something you want to do all the time, they are great "once in a while" food that you can be very creative with!
Chocolate Chip Blueberry Breakfast SconeI made these for my husband's breakfast in bed on our recent 13 year anniversary together! He was a very happy guy munching on these heart-shaped scones alongside his farm fresh eggs and nitrate-free bacon! These would make a lovely "once in a while" treat!
3 Ingredient Protein Pancakes (Also great for wraps)As a once in a while treat, these are my family-friendly quick and simple, 3 ingredient pancakes that every will love. Add optional 1 tsp of baking powder and use them for flatbread wraps, or thin buns for burgers and dogs! Customize them and make fun for the family by adding chopped banana, peaches, apples, blueberries, or dark chocolate chips as well as any other kinds of additives you like in your pancakes. Note: if you are healing your digestive tract, or have issues with dairy, please refer to my "Perfect Protein Pancake" recipe for a version of pancakes which are great to have on hand all the time and safe for most all modalities.
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Could you lose fat, get leaner, achieve optimal health, AND eat food you love that actually tastes good? You bet! Written by a Certified Nutrition Coach and "Nutritionista", I, Jodelle Fitzwater desired to create "Good-for-you food" that would taste good, not take a lot of time to prepare, and provide real nutrition too. In my simple cookbook, I'll show you just how easy and delicious it is to cook for yourself and/or your family in just minutes using REAL food! Real butter, real cheese, real meat, real good, real fast! My recipes are easy-to-throw-together, gluten-free, low in sugar (or no sugar), and high in flavor! Recipes such as "Pop in your Mouth Meatballs", "Meat is the Crust- Meatza!", "Healthy Peanut Butter Cups", "Almond Butter Power Balls", "Spicy Cauliflower Hummus", and even a recipe or two of my husbands favorite desserts (like Chocolate Chip Cookies done in a healthy way!) These recipes will help you naturally burn fat, boost metabolism, and tantalize your taste buds all at the same time. Eating healthy is a lifestyle and easy to do with REAL food done in a healthy way! With ample education in whole food-based nutrition, I know what foods help you achieve your goals, and I've compiled them all here in an easy to utilize way so that you have healthy recipes at your fingertips. My name is Jodelle Fitzwater and I am happy to be your "Nutritionista" and help you feel better, get fit, and be healthy!