I always try my best to stay on a low sugar lifestyle, as I don't enjoy the crashes that come with eating too much sugar. I also notice my energy levels shift if I my glycemic levels get too high. Since my early days of being pre-diabetic, I am very cautious of the amount of sugar I consume. Grateful to have found @TheSolaCompany created by Chef Ryan to provide exciting low-carb, keto-friendly, low glycemic food products. My favorite is the Sola granola, and I use Sola sweetener whenever I bake desserts. #solasweet
Keep it Spicy! My favorite season is squash season, not only is it super hearty, great source of fiber, and so tasty! Here I baked some delicata squash, with spinach, free-range eggs, tomato, topped with salsa verde, sesame seeds, and Jalapeno YellowBirdSauce #NomNom Super EASY & tasty!!!
3 Cups of Delicata Squash ( Seeded & Sliced)
3 Organic Free Range Eggs
Handful of Spinach
1/2 cup of crushed tomatoes
3 tablespoon of salsa verde
olive oil & pink salt to taste
to heat it up i used Yellow Bird Sauce Jalapeno
Bake at 350 for 10-15 minutes until squash is cooked, I put in the eggs towards the end so it doesn’t over cook. Dress it with sauces and sesame! Enjoy!
It’s never just about food, transformation is a deeper connection with ourselves. I got into food and wellness as a means to heal my body. But food was always just surface, when we talk about true transformation we need to talk about our relationship with outside substances. How we use certain things to numb our emotions, to not feel, because we are actually self medicating. I am advocate in diving deeper , understanding our wounds, and healing our past traumas. One of the biggest shifts for me is forgiving, others and myself. Letting go of shame, and loving every cell in my body, changing my thoughts to what actually serves us. When we begin to honor ourselves, and take actions that align with our true potential that’s when miracles occur. Sickness always start within our minds, change your thoughts then shift our habits. One step at a time, and no it’s not going to be easy. But trust me it’s worth digging up, what we don’t heal will just keep coming back until we learn. That’s why we are here, to guide each other back into love
Had a blast sharing recipes at Williams Sonoma Beverly Hills this past weekend. Here is my YUMMY Mac and Cheese recipe I made with the Nutramilk.
1/2 cup roasted salted cashews ( you can also buy these pre soaked)
1 medium peeled carrot, 1/2 potato, 1/2 onion steamed
1/4 cup nutritional yeast
1 tsp white or cider vinegar or fresh squeezed lemon juice
1/2 cup veggie broth
optional 2 tsp earth balance or coconut oil
1 tsp pink sea salt
1/4 tsp onion powder
1/8 tsp ground nutmeg
3 servings pasta of choice, or you can put the sauce over veggies or use it as a dipping sauce
For the recipe I am using this beautiful and easy to use machine I’ve discovered called the Nutramilk, it makes fresh nut milks, nut butters, and even sauces like the one I’m sharing with you
Completely cover the nuts in a bowl with water. Let soak anywhere from 2-6 hours, or refrigerate and soak overnight. Drain fully. Combine all ingredients (including 1/2 cup water, but not including the optional cheese-style shreds), and blend in a Nutramilk until completely smooth. Transfer to a small pot and heat to your desired temperature, stirring optional cheese shreds in at the end. Taste, and add extra seasonings (onion, salt, nutmeg, pepper) if desired – I like to add another 1/2 tsp salt and a pinch more cayenne. Serve over cooked pasta, rice, veggies, etc. I used quinoa and brown rice pasta for this time! Topped off with also some fried onions and green onions
Thanksgiving is almost here! Here are 10 of my yummy thanksgiving friendly recipes! ENJOY!
1. MUSHROOM GRAVY
2. BUTTERNUT SQUASH KALE SALAD
3. VEGGIE COLLAGEN CHILLI
4. MAC & CHEESE
5. PUMPKIN PIE
6. PUMPKIN WONTONS
7. SWEET POTATO PIE
8. COCONUT PUMPKIN PASTA
9. CHOCOLATE AVOCADO MOUSSE
10. BRUSSELS SPROUTS
Here’s a FUN yummy way to #MealPrep during the week. I make sauces separately and combine when ready to eat! Quinoa, Corn, Bell Peppers, Tomatoes, Black Beans. Save the avocados and hemps seed topping for when you are ready to eat.
This just looks so much better than regular meal prep containers
We eat with our eyes
Keeps the veggies fresher with out it going soggy
Easy to store in our fridge
Get creative with each jar!
Dressing on the side:
It’s that SPOOKY time of the year! Halloween is here, this means staying committed to our healthy goals and also not depriving ourselves. I have picked my top 5 favorite halloween recipe swaps for this season. ENJOY!
CASHEW BUTTER CUPS
10 oz dark chocolate 85% or sugar free chocolate
4 tbsp coconut oil
1 cup cashew butter or almond butter
Melt the chocolate with 2 tablespoons of coconut oil and stir until smooth.
Place the silcone mold on a baking sheet. Spoon enough chocolate into each mold to cover the bottom and sides, use a pastry brush to cover sides. You will use about half the melted chocolate for this, remaining will be to cover the tops of each cup. Freeze for 15 minutes.
While that is in the freezer, melt the peanut butter and the remaining coconut oil together and stir until smooth.
Evenly spoon the nut butter mixture into the frozen chocolate cups.
Cover each with remaining chocolate and freeze again for 1-2 hours. Pop out of molds and enjoy!
1/3 cup coconut flour
2 tbsp unsweetened cocoa powder
1 tsp baking powder
Pinch of salt
4 eggs, beaten
1/3 cup maple syrup or coconut nectar
1/3 cup coconut oil, melted
2 tbsp almond milk
1 tsp vanilla extract
1/3 cup mini dark chocolate chips
1/2 cup coconut cream
1/3 cup pumpkin puree
2 tbsp maple syrup
1 tsp cinnamon
1/2 tsp vanilla
Preheat the oven to 350 degrees F. Line a muffin tin with 8 paper cups and spray the insides with coconut oil spray to prevent sticking. Whisk together the coconut flour, cocoa powder, baking powder, and salt in a large bowl. Add in the eggs, maple syrup, coconut oil, almond milk, and vanilla. Stir well to combine. Fold in the chocolate chips.
Divide the batter equally into the muffin cups. Bake for 15-20 minutes, until a toothpick inserted into the center comes out clean. Place the muffin tin on a cooling rack and allow to cool for 10 minutes. Remove the cupcakes from the tin and cool completely before adding the frosting.
To make the frosting, stir together the coconut cream, pumpkin puree, maple syrup, cinnamon, and vanilla in a small bowl. Place in the refrigerator for 30 minutes to chill. Frost the cupcakes once they have cooled.
PUMPKIN SPICE COOKIES
1-1/3 c organic pureed pumpkin
2 large eggs
1/4 c melted coconut oil, at room temp
1 full dropper of vanilla Stevia
4 c Blanched Finely Ground Almond Flour
1 tbsp ground organic Cinnamon
2 tsp ground Allspice
2 tsp ground Roasted Ginger
1/2 tsp Aluminum Free
1/8 tsp Himalayan Pink Sea Salt
Pre-heat oven to 350F.
With a large stand-up or hand-held mixer with a whisk attachment, beat the eggs and pumpkin puree on high until doubled in size. Add the coconut oil and vanilla stevia and beat until incorporated.
Mix all of the dry ingredients together in a bowl with a metal wire whisk making sure to break up and clumps of almond flour. You can also sift the almond flour through a fine mesh strainer or tami before adding it to the rest of the dry ingredients.
Turn the mixer on low and slow add in the dry ingredients stopping occasionally to wipe down the sides with a silicone spatula. Once all the dry ingredients are in, turn the mixer to medium and whisk until just incorporated. Do NOT over beat! Once all the dry ingredients are incorporated stop mixing.
Grease a baking sheet tray with coconut oil or use non-stick baking pad.
Bake them for 8 min if you want moist, soft cookies or 10-12 minutes for crispier ones.
Remove them from the oven and allow to cool ON the sheet tray for 15 min before removing them to a rack to cook completely.
STEVIA GUMMY BEARS
1/2 cup fresh lemon juice
3 Tbsp grass fed gelatin
liquid stevia 30 drops
Whisk all ingredients in a small sauce pan.
Heat over low heat until mixture loses its "applesauce" consistency and starts to liquify.
Pour into molds. (I like to transfer the mixture to an easy-pour container first to avoid spills, especially if you have small molds!)
Allow gummies to set. You can either do this by placing molds on a flat surface in the freezer, fridge or on the counter. The freezer is your quickest option and will take about 10-15 minutes to set.
Remove from molds and store in the fridge in an air tight container. These will last about two weeks, although the texture becomes firmer over time, they are still delicious!
RICE CRISPY TREATS
1/2 cup brown rice syrup
1/2 cup almond butter
1 tablespoon coconut oil
1 tablespoon pure maple syrup
1/4 teaspoon fine sea salt, or to taste
1 teaspoon pure vanilla extract
3 1/2 cups gluten-free brown rice crisp cereal
For the chocolate topping:
1/3 cup dairy free chocolate chips
1/2 teaspoon coconut oil
Unsweetened shredded coconut, goji berries, almonds and cacao nibs for garnish
Prepare an 8 inch by 8 inch square pan, by lining it with 2 pieces of parchment paper, one going each way.
In a large pot over low-medium heat, add the brown rice syrup, almond butter, butter, maple syrup, and salt. Stir well until super smooth and heated through. Remove from heat and stir in vanilla extract.
Stir in the rice crisp cereal until thoroughly combined.
Scoop into pan and spread out evenly. Press down with lightly wet fingers or roll flat with pastry roller. Place in freezer to set for 5 minutes while you make the chocolate topping.
In a small pot or double boiler, melt the chocolate chips and coconut oil over low heat. Once 2/3 of the chips are melted, remove from heat and stir until smooth.
Remove the pan from freezer and drizzle or spread with melted chocolate mixture. Sprinkle with coconut and place in the freezer until firm, about 10 minutes.
Slice into squares. Enjoy
These easy, crispy baked chicken tenders are covered in chickpea crumbs rather than breadcrumbs, for a higher fiber, lower carb delicious meal! They are the perfect blend of crispy, flavorful coating and a moist, delicious inside. Served with my favorite Ellyndale Q Cups. A healthy yet tasty alternative to fast food. Pair with your favorite dipping sauce!
1 lb-1.5lb boneless chicken tenders
1.5 cup milk of choice
1 cup Chickpea breadcrumbs (Brand: Watusee Foods)
1/8 cup italian seasoning
1/8 cup garlic powder
1/8 cup onion powder
1/8 cup paprika
dash of chili pepper
cooking oil spray
Preheat pan on high
Spray some non stick coconut oil
In a medium bowl, mix eggs and milk.
In another medium sized bowl, mix together chickpea crumbs and seasonings.
Dip each chicken tender one by one into the egg mixture, then cover both sides with seasonings to coat. Place on baking dish. Repeat for each chicken tender.
Place on pan for total of 12 minutes, flipping halfway through and spraying again with cooking spray. Cook until golden brown
Serve with Ellyndale Q Cups and veggies
These came out so YUMMY! My protein rich pro-nuts made with TrueFit Vanilla Grass Fed Protein Powder. Also the Dragonfruit Glaze is completely keto friendily ( Mind Blown!)
Two Scoops of TrueFit Vanilla Grass Fed Protein
1/4 Cup of Almond Flour
1/2 Cup of Almond Milk
1 Tsp of Baking Powder
1/4 Cup of Psyillian Husk
Thawed Dragonfruit ( 3 Tablespoon)
4 Tablespoon of Powdered erythritol ( I used Swerve)
4 Tablespoon of MCT Oil
Mix in a bowl, dragonfruit, powdered erythritol, mct oil, until silky smooth.
Mix donut batter ingredients until no lumps. Place into non stick donut baking sheet. I spray or whipe the pan with coconut oil so there’s no stick. Add in batter, and bake at 350 for 8 mins on each side. Let donuts cool, and apply dragonfruit keto glaze. Then add coconut shreds.
Our teeth is one of the first thing people notice when we meet them. Here are some tips on how to naturally whiten your teeth and protect your oral health. Leave a comment below for a chance to WIN Brush with Bamboo products.
1. BAKING SODA
add about 1 tablespoon to two tablespoon of water, and brush your teeth. Naturally support getting rid of stains from eating and drinking dark foods.
2. TONGUE SCRAPER
not only does this help with bad breath, this is also fantastic for your oral health. I do this daily with Brush with Bamboo tongue scraper and also travel with this
3. BRUSH WITH BAMBOO
plastic tooth brushes are ruining our environment, I love support great companies like Brush with Bamboo their toothbrushes are 100% certified organic, from the bristle to the brush. I love the way these feel on my teeth, lower your carbon footprint today.
4. FLOURIDE FREE TOOTH PASTE
there is a lot of controversy around fluoride, I personally choose to stay away from it, and use a natural tooth paste that is sls free, and fluoride free
5. HYDROGEN PEROXIDE
they call this nature's mouth wash, not only does it kill bacteria in your mouth, but also can help support whitening your teeth. Make sure to get food grade quality
6. ACTIVATED CHARCOAL
we seen this is juices, but charcoal actually makes a great teeth whitener, I either add it in with my regular tooth paste of add it into my baking soda for a nice clean teeth washing.
LEAVE A COMMENT BELOW TO WIN!
Two things I love the most Chocolate & Avocados, put them together you have the most amazing chocolate avocado mousse. But hear me out, there are some secret ingredients! Check out this simple yummy recipe. My friends Sheri & Nancy from The Pillar Life come play in the kitchen with me! Learn how they started the Podcast and their top pillars for living the best life ever.
- 2 large ripe avocados, peeled and stoned
- 3–4 tbsp runny honey, to taste
- 1 tsp vanilla extract
- 50g raw cacao powder
- splash of orange juice
- pinch of cinnamon
- 3-4 pitted meedjol dates
- 2 tablespoon of your favorite granola & coconut shreds
- top with one raspberry for presentation
- Put the avocados into a food processor and blend until smooth.
- Add 3 tablespoons of the honey with the vanilla and cacao powder and blend again until completely combined. Taste and add more honey if necessary.
- Spoon the mousse into 8 shot or sweet wine glasses and put them into the fridge for an hour before serving.
A lot of people ask me how do I meditate. I decided to create a guided meditation video to walk you through my process. This is a great way to start your morning with a short guided meditation. I promise you will have the best day ever! ENJOY
Not all Asian food are created equal. Yes I know you are probably used to fast food asian take out, for those nexflix and chill nights. But Asian dishes can be super nourishing and easy to make. Here are my top 5 favorite go to easy Asian dishes. Enjoy and let me know if you are like me, and add hot sauce on everything ahah.
1. THAI CHICKEN SKEWERS
2. HOMEMADE MISO RAMEN
3. RAINBOW ROLLS
4. SUMMER VEGGIE ROLLS
5. YELLOW COCONUT CURRY
WohOO it's the 4th of July Weekend! :) Here are some YUMMY recipes to keep you and your friends with a HAPPY BELLY! Enjoy & Be Safe
NOM NOM OMG! These turned out amazing!!! My Paleo Lemon Poppy Seed Cupcakes topped with my favorite Fruit Bliss Tart Cherries for nice texture, and frosted with my lemon glaze frosting! Perfect for your next summer get together, be careful these will go quick! GIVEAWAY ALERT! I am hosting a giveaway to 3 Lucky Winners, comment below, follow Fruit Bliss & Tag a friend for a chance to WIN! Must be in the USA Good Luck
PALEO LEMON POPPY SEED CUPCAKES:
- 3/4 cup coconut flour (level measurement, not heaping)
- 3/4 cup maple syrup
- 2 tablespoon of Fruit Bliss Tart Cherries
- 1/4 cup melted coconut oil
- 6 tablespoons fresh lemon juice
- Zest of a whole lemon
- 1/4 teaspoon pink himalyan salt
- 1 teaspoon baking soda
- 6 eggs
- 1 teaspoon vanilla extract
- 2 tablespoons poppy seeds
Creamy Lemon Glaze:
- 1/4 cup raw cashew butter
- top with Fruit Bliss Tart Cherries
- 2 tablespoons maple syrup or coconut nectar
- 2 teaspoons fresh lemon juice
- 1 to 3 teaspoons water , as needed to thin
My friend Peti and I wanted to cook some yummy thai food! So we made some green curry! This took us only about 30 minutes. It's all in the prep work, and if you have leftover white rice this would be perfect. We tweaked the recipe by David Thompson, and put our own spin on it.
- 2 cups of coconut cream
- 5oz of skinless chicken thighs
- 2 tablespoons of fish sauce
- 2 cups of chicken or vegetable broth
- 1/4 cup of thai eggplant
- 1/4 cup of bamboo shoots
- 1/4 cup of choice of mushrooms
- 3 kaffir limes leaves
- 2 long red chillies
- handful of basil
- 2 tablespoon of shallots
- 1 clove of minced garlic
- 4 tablespoons of green curry paste
- 2 tablespoon of coconut oil
- Add coconut oil, shallots, garlic, green curry paste, chicken add veggies, broth, coconut cream, chilli, basil, cook for 15min on high, then turn heat on low and let it reduce
- Use jasmine rice, add curry sauce, top off with basil, and thai peanuts ( optional)
MEAL PREP 101: Abs are made in the kitchen, yes you could be working out, but if your diet is not up to par, by all means you will not see the result you wish to see. Some people thinks meal prep is confusion and a lot of work, but I will help break it down and make it super simple for you. Today on DailyBurn I shared my #KitchenHustle Meal Prep Hacks. Meal prep is fun, and you can play with so many different varieties. Have fun with it and make it your own.
- Wild Salmon ( Pan Sear with Coconut Oil)
- Mushroom Steak ( Baked & Marinated Overnight for Flavor)
- Organic Chicken ( Grilled or Boiled)
- Grilled Tofu ( Marinated for Extra Flavor)
- Organic Hardboiled Eggs
I like to roast my vegetable in a all in one baking sheet. I toss all my precut veggies on to the pan with olive oil, salt and pepper. If you want to get fancy you can bring aromatics by adding fresh thyme & rosemary ( trust me it'll smell like heaven in your kitchen). You may also prep a large salad, kale & cabbage tends to last longer when prepping for the week.
- Brown Rice
- Spiralized Butternut Squash
- Baked Sweet Potatoes
- Cauliflower Rice
- Coconut Oil
- Grape Seed Oil
- Cold Pressed Olive Oil
SEASONING: To watch our sodium intake I like to use fresh herbs, citrus ( lemon or lime, apple cider vinegar), Nutritional yeast, kelp, fermented vegetables, miso, coconut aminos, liquid aminos to season.
- Miso Dressing
- Basil Avocado Cream
- Organic Marinara Sauce ( I use low sodium store bought)
- EVOO, Salt, Pepper, Lemon
- Find a day preferably sunday to meal prep
- Buy in bulk ( safe money)
- Roast your veggies all in one
- Keep your sauces separate from meals to prevent them from going bad
- Add citrus to keep fresh, add toppings to add crunch factor ( hemp seeds, coconut, parmesan cheese, sesame seeds, almonds)
I made the yummiest Garlic Butternut Squash Pasta at Williams Sonoma! I made fresh cashew butter with Nutramilk, and made this yummy sauce. Here is my secret recipe! SHHHHHH, this sauce can be used for salad dressings, protein marinades, and more! Enjoy
- 1 Cup Fresh Cashew Butter made with Nutramilk
- 2 Cups of Almond Milk
- 1 Whole Lemon Juice
- 3/4 Cup of Nutritional Yeast
- 1 Tablespoon of Miso Paste
- Pinch of Cayenne Pepper
- 1/2 Avocado
- Handful of Basil
- 2 Tablespoon of Tamari or Coconut Aminos
MAKE SAUCE, STIR FRY BUTTERNUT SQUASH PASTA WITH GARLIC AND OLIVE OIL. ADD IN FAVORITE VEGETABLES, SAUCE AND SERVE WITH FRESH BASIL ON TOP
*Plant-based diets are here to stay and The NutraMilk makes it easier than ever to create homemade nut butters and milks.
Whether you're vegan, lactose-intolerant or just enjoy a healthy lifestyle, the NutraMilk is a great appliance and/or gift that makes up to 2 liters of pure, fresh nut milks in 12 minutes with no additives, no mess and zero waste.
Tom Bileyu is probably one of the most humble, and generous guys I know! From co- founding one of the fastest growing companies in the world quest nutrition and creating Impact Theory, Tom is a force to be reckon with. He shared so much knowledge, passion, his past failures, and favorite books he recommends. Hope you enjoy this interview as much as I did filming it
CLIENT NEWS‼️ My client Joy Fennell transformed her life After I transformed my own life and lost 100 pounds, I truly felt like I received a second chance at life. I gained clarity and promised myself I would dedicate my life to helping others. I knew I wanted to pay it forward and help others be the best version of themselves. Whether that was through recipes, motivation, I knew sharing my rock bottom could help heal others. Some people would be ashamed of it, but I realized how powerful it was to shine light on our darkness. Our healing begins when we share what makes us most vulnerable. I broke through my fear and began touring the country and speaking at different expos, festivals, schools, non-profits organizations, Whole Foods Market, appearing on national tv, anywhere that would give me the opportunity to share. Through my speaking engagements I have had the privilege of meeting so many kindred spirits, I also got to meet people who are on similar paths towards personal health transformations. I remember meeting Joy Fennell two years ago after a talk I gave in NYC, Joy shared with me that she was at her bottom and needed some guidance and coaching. I agreed to personally coach her with one exception, that we be able to share her transformation with the world. Joy agreed and we began a process of personal transformation one step at a time. I knew Joy was ready to change by her willingness to do whatever it took to heal herself from Rheumatoid Arthritis. We began not only transforming the foods she ate, but created new relationships with food and most importantly herself. We began with daily affirmations, mindfulness exercises and slowly incorporating physical activity. I am proud to witness Joy's transformation, it’s not about the number on the scale, but truly how at peace and happy Joy is. Joy is radiating happiness, and I am so happy to see her shining bright. Now it’s her turn to pay it forward! Tag a friend who can use this inspiration! Send Joy Fennell some LOVE!