Everyone is excited because “pumpkin spice latte” is back! Luckily it’s just a seasonal thing because the ingredients that come with a Grande Pumpkin Spice Latte are not something you want to put into your body on a regular basis. Did you know it has 50 grams of sugar? Get this…there isn’t any real pumpkin […]
Tag Archives: Soy Free Recipes
Simple Low Sugar Trail Mix
We all love trail mix when we are having a busy day. However it is hard to find a quality trail mix that is not packed with sugar galore. Make sure to read ingredients and monitor sugar grams – aim for <7 g of sugar/serving. Ideally, you can easily make your own. Batch of Low […]
2 Minute Mexican Shredded Chicken
Sometimes our lives are way to busy to prepare an entire meal when coming home from work. This recipe takes two minutes to prep in your slow cooker or crock pot. When you come home from work….shred the chicken for simple meals, like tacos, Mexican salad, or chicken and rice, quinoa or beans. To help […]
Avocado Toast Recipes
Avocado toast is such a simple concept (avocado + toast). It’s fulfilling and yummy. Have fun and take it to the next level by topping it with tasty additions. ½ Hass avocado 2 Slices of whole grain (Ezeckial) or gluten free bread Dash of sea salt and black pepper for taste Toast bread until golden brown. While […]
Betsy’s Energy Balls (No Bake)
Ingredients: 2 cup oats (old-fashioned) 1 cup almond or sunflower seed butter (PB is ok), melted 1 cup ground flax meal 1/2 cup coconut flakes (unsweetened) 3 Tablespoons chia seeds 1/4 cup mini chocolate chips 1/4 cup honey 1 tsp cinnamon or cocoa powder for flavor Directions: Make sure nut butter is melted or very […]
Glorified Rice and Beans
Been experimenting with more vegetarian dinners these days and this is a family staple. Rice and beans sounds boring but with all the fun extras, it’s an awesome dish. Beware of your portions of the rice and beans. For my weight loss clients, I only recommend 3/4 cup total of the brown rice and beans. […]
Sweet Potato, Sausage and Spinach Egg Bake
This is one of my favorite egg bakes. It’s a very satisfying breakfast and lasts well so you’ll have leftovers for a few days. INGREDIENTS: 1 Tbsp of oil (I prefer unscented or refined coconut oil) 1 medium sweet potato, cubed ½ lb. turkey sausage or 1 cup cubed ham ½-1 small red onion, chopped […]
Speedy Salad with Quinoa and Sunflower Seeds
This is my go-to healthy salad and it literally takes me 2 minutes to put together. First it’s important to note: Prep Ahead! I always encourage my clients to prep some staples. For this recipe, it is helpful to make a batch of my Basic Salad Dressing and a pot of quinoa. For quick quinoa, […]
Versatile Stuffed Peppers
This is a versatile dish. You can use ground turkey, sausage, or any other meat. Also feel free to add or change the veggies in the recipe. I always make extra and then freeze the leftover stuffing mixture. Next time, experiment with stuffing portabello mushrooms, zucchini, squash or cabbage. 1 pound ground turkey or […]
Carrot Cake Overnight Oats
Many of you are addicted to my easy overnight oats recipe so I thought I’d offer you a different flavor. Enjoy! Prep Time: 5-10 mins Soak Time: Overnight Serves: 2-3 Ingredients: 1 cup gluten free old fashioned oats 1 cup of milk (unsweetened almond & coconut milk are my favorites) 1 large carrot, peeled and grated (use blender […]
