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Food For Thought

This is a community for those who want to take their life back and get healthy for good. Want to know more? Just ask!

12/19/2018

Christmas is 7 DAYS AWAY!! What is your plan to help your waistline survive the holidays? Well you are in luck! I will be posting some healthier alternatives for the season to help you stay on track! 1 recipe, every day, for the next week leading up to Christmas! Here is your first recipe to bring to your next Christmas party!

Keto pecan pie
yield 8 servings

Ingredients
Crust:
3/4 cup almond flour
1/3 cup coconut flour
1/2 cup coconut oil
1/4 teaspoon gluten-free vanilla extract
2 tablespoons Swerve confectioners' sugar
1/4 teaspoon salt
1 large egg

Filling:
1 cup butter
1 cup Swerve confectioners' sugar
1 cup unsweetened full-fat coconut milk
3 eggs, beaten
2 teaspoon gluten-free vanilla extract
1/2 teaspoon of unsulfured molasses (optional)
1/4 teaspoon sea salt
2 cups pecan halves (1 cup chopped, and 1 cup for topping)

instructions:

Crust:
Preheat oven to 325F.
Grease a 9- or 9.5-inch pie pan.
In medium bowl, mix almond flour, coconut flour, coconut oil, vanilla, Swerve and salt. Add egg and mix until well combined.
Press dough into bottom and up sides of pie pan.
Press sides of crust with fork to make design.
Prebake crust for 15 minutes, or until set.

Filling:
Heat butter on high heat in enameled cast-iron or heavy-bottomed saucepan that holds 2–3 quarts, whisking constantly to make sure butter heats evenly.
When butter starts boiling, watch for brown streaks or flecks at bottom of pan as you whisk. Remove it from heat immediately to prevent burning.
Turn heat off.
Add Swerve and coconut milk to pan and whisk until smooth. Let sauce cool in pan, whisking every 5 minutes. Do not allow it to settle. Allow to cool slightly.
In medium bowl, beat eggs with cooled syrup, vanilla, salt, molasses and chopped pecans.
Pour mixture into crust and top with remaining cup of pecan in design of your liking.
Bake at 325F for 40–45 minutes or until set. Cover edges of pie with aluminum foil to prevent burning.
Notes

Complete first steps of filling prep quickly to prevent it from burning.
*This is a nut and coconut flour crust, so the edges will be slightly darker than that of a traditional wheat flour crust.

11/26/2018

10 day sugar free challenge for all my Burn sisters!! Below is your 1st recipe to help out your sweet tooth a bit!

Ingredients

2 tablespoons real butter

2/3 cup all natural peanut butter, your choice of nut butter. I recommend pb2 as the healthiest choice.

1 cup unsweetened all natural shredded coconut

4 drops of vanilla stevia (or plant based sweetener of your choice)

1 tablespoon cocoa powder or cocoa Nibs (optional)

Note* if using a granulated sweetener add it to the butter when microwaving to melt.

Instructions

In a microwave safe dish, melt butter.

Stir in peanut butter until smooth. If you chose to make these with cocoa powder, add it now.

Add stevia and coconut. Mix well.

Scoop 2″ spoonfuls onto a sheet pan.

Freeze for 5-10 minutes.

Store in a sealed bag, refrigerated. If you do not store refrigerated they will be sticky.

11/24/2018

This is why I LOVE this program! So many inspiring stories of people changing their lives for the better! TODAY is the day to make changes! The holidays are right around the corner!

Tara’s story 👇🏻

The picture on the left was a year ago at my cousin’s wedding!! As I took the one on the right today, it reminded me of how thankful I am for this health program. I have lost the equivalency of 6 turkeys! 🦃 Omg, I couldn’t even lift all of them over the freezer at once 🙈 it was comical actually. Just trying to hold all of them all at one time was work 💪🏻 It really put into perspective 🤔 just how much weight I have lost, I can’t believe I used to carry around that extra 83 lbs everyday 😳 it’s no wonder I feel better. I’m thankful for better health 🍎, for smaller clothes 👖, more energy 🏃‍♀️, healthy habits, and health coaching!! I’m thankful I said yes, and found something to turn my life around!! It’s never too late to work on you, and it’s never too close to a holiday to start! 🎉

11/21/2018

Ingredients
12 asparagus spears
6 slices thin prosciutto
4 tbsp almond meal/flour
4 tbsp parmesan grated/shredded
2 tbsp double/heavy cream (can use almond milk and corn starch as substitute)

Instructions
Remove the bottom inch from the asparagus spears then place into a large saucepan. Add enough boiling water to just cover the asparagus, bring to the boil for 2 minutes. You want the asparagus to remain slightly crunchy, but not raw, in the middle. Remove from the heat and drain.
Place each prosciutto slice on a chopping board and place 2 cooked asparagus spears diagonally on top.
Mix the parmesan and almond meal/flour in a small cup.
Sprinkle a little of the parmesan/almond mixture across the asparagus, drizzle with a little cream, then roll up.
Place each one in the baking dish.
Sprinkle the remaining parmesan/almond mix over the top.
Bake at 180C/350F for 15 minutes, or until golden and the cheese has melted.

Have a wonderful Thanksgiving tomorrow!!

11/20/2018

NO BAKE SUGAR-FREE LOW CARB PEPPERMINT CHEESECAKE PIE!!

!!!Note to my clients!!! This is NOT program approved BUT is much healthier than any other dessert so eat at your own risk 😉

Ingredients
Crust
2 cups sunflower seeds or almond meal
1/3 cup unsweetened cocoa powder
4 tbsp butter softened
1/4 tsp salt
1/4 cup Swerve sweetener
Filling
16 ounces cream cheese room temp
1 tsp peppermint liquid stevia
1 tsp peppermint extract
1/4 tsp salt
1 cup heavy cream
Topping
1/2 cup heavy cream
1/2 tsp peppermint liquid stevia
1/4 tsp peppermint extract
Optional Topping
1/2 cup sugar-free candy canes crushed

Instructions
Prepare the no-bake crust by placing all ingredients into a food processor. Process until the mix is a fine crumb consistency.
Taste the crust and add more sweetener, as needed. Spread into a 9-inch pie dish. Set aside.
Place all filling ingredients, except heavy cream, into a stand mixer and blend on high until smooth. Taste and add more stevia as needed.
Pour in heavy cream and blend on high until all is incorporated and whipped in texture. Spread this over the pie crust.
Add all topping ingredients into stand mixer, except crushed candy canes, if using. Blend on high until whipped. Taste and adjust stevia, if needed.
Spread this over the cheesecake filling. Refrigerate pie for 3-4 hours or overnight.

Recipe Notes
1.Almond meal may be substituted for sunflower seeds in the crust, barring nut allergy issues. 2.If fat is a concern, simply swap the regular cream cheese for a reduced-fat option. 3.There are naturally occurring sugars in dairy products. While there are no added sugars in this recipe, the 1.1 grams of sugar per serving are from the dairy products used.

11/19/2018

Low carb, sugar free cranberry sauce!!

Ingredients:
* 12 oz Cranberries
* 1 cup Powdered erythritol (swerve brand)
* 3/4 cup Water
* 1 tsp Orange zest (optional; add more if you like more orange flavor)
* 1/2 tsp Vanilla extract

Directions:
Combine the cranberries, water, erythritol, and orange zest in a medium saucepan. Bring to a boil, then reduce heat to a gentle simmer. Simmer for 10-15 minutes, until the cranberries pop and a sauce forms.
Remove from heat. Stir in the vanilla extract.

Enjoy guilt free!!

11/17/2018

I woke up today with a cold, so here is a great soup to try!

Low-Carb Slow-Cooker Vegetable Beef Soup
This Low-Carb Vegetable Beef Soup recipe hits the spot on cold days! This delicious soup can be part of a low-carb, ketogenic, Atkins, gluten-free, grain-free, and Paleo

Prep Time 25 minutes
Cook Time 6 hours
Total Time 6 hours 25 minutes
Servings 12

Ingredients

2 pounds stew meat cut into 1" cubes, patted dry
2 tablespoons red wine vinegar
32 ounces beef broth low-sodium
1 medium yellow onion chopped
1/4 cup green beans cut into 1 inch pieces
1 small celeriac (about 6 ounces) diced
1/4 cup carrots diced
2 tablespoons tomato paste
1 28 ounce can diced tomatoes
2 cloves garlic crushed
1/2 teaspoon dried rosemary
1/2 teaspoon dried thyme
1/2 teaspoon black pepper freshly ground
1 teaspoon sea salt

Instructions
-Heat a large skillet over medium-high heat.
-Add beef cubes in batches, making sure they do not touch. Season lightly with salt and pepper. Brown each side of the beef cubes . Do not cook meat throughout. When outside is brown, transfer beef to the slow-cooker crock using a slotted spoon.
-Once all of the beef has been browned and is in the slow-cooker, turn the skillet heat to medium low. Add vinegar to the skillet. Stir, scraping up brown bits, until vinegar has thickened. Pour in about 1/4 cup of the broth and continue to scrape up any browned bits. Transfer liquid to the slow-cooker.
Add remaining broth, onion, green beans, celeriac, carrots, tomato paste, diced tomatoes, garlic rosemary, thyme, salt (only if using low-salt broth), and pepper to the slow-cooker. Stir gently.
Cover the slow-cooker and cook on the low setting for 6 to 8 hours. Taste and adjust seasoning before serving. Garnish with reserved bacon bits before serving.
Recipe Notes
Serving size: 1 cup (8 ounces)

11/16/2018

!!Attention Clients!!

This recipe IS program approved!! I recieved this from my coach and it is amazing! I LOVE stuffing so it's so nice to have a substitute for my favorite holiday side dish.

Vegetable Stuffing

Ingredients
2 1/2 cups cauliflower cut
½ cup carrots chopped
½ cup green onion chopped
½ cup chopped celery
1 cup mushrooms
½ tsp salt and pepper
1 ½ tsp Poultry seasoning (sage, thyme, parsley, rosemary)
Fresh herbs 3 to 1 (3 parts of fresh herbs to 1 part of dry herbs)
Low sodium chicken or vegetable broth ½ cup

Directions
-Add 3 tbsp butter or olive oil to a pan and heat
-Cook all veggies in pan except cauliflower and mushrooms
-Once cooked. Add mushrooms and cook for a couple minutes until mushrooms absorb the oil
-Add cauliflower, salt and pepper
-Cook until cauliflower is softened to your liking
-Add poultry seasoning (sage, thyme, parsley, rosemary)
- If you want to use fresh herbs the ratio is 3 to 1 (3 parts fresh herbs to 1 part dry)
-Simmer for 15 minutes covered on a low heat

Notes
-Cauliflower is part of the Cabbage family so watch your heat if it gets too high the cauliflower will become bitter
-If you do not like mushrooms you can substitute a 1/2 cup of white onion.

If you plan to take this to a party, just double the recipe!!

Enjoy!!

11/15/2018

Thanksgiving is 1 week away! What will you do to stay healthy??
I will be posting 1 healthy recipe a day leading up to Thanksgiving. Feel free to try them out!

BROCCOLI GRATIN WITH SWISS AND PARMESAN !!

INGREDIENTS:
8 cups bite-size broccoli flowerets
1 1/2 cups finely grated swiss cheese
8 T mayo (use a combination of light and full-fat mayo if you prefer)
1 1/2 T fresh squeezed lemon juice
3/4 tsp. Dijon mustard
fresh ground black pepper to taste
3 T finely chopped green onions
1/4 cup finely grated Parmesan cheese

DIRECTIONS:
1. Preheat oven to 375F.
2. Bring large pot of salted water to a boil while you trim broccoli and cut into small flowerets. (I leave on a fair amount of the stem, but if stems are thick I recommend peeling some of the stem with a vegetable peeler.)
When water starts to boil, put broccoli in and cook exactly 2 minutes (just until the broccoli turns bright green.)
3. Immediately dump broccoli into a colander placed in the sink and let drain well.
4. Spray a low-sided glass or crockery casserole dish with non-stick spray or olive oil.
5. Put broccoli in casserole dish, spreading out into close to a single layer.
6. Stir together mayo, lemon juice, Dijon mustard and black pepper, then mix in finely chopped green onion and finely grated swiss cheese.
7. Spread mayo-cheese mixture over the top of broccoli (I used a rubber scraper to do this. This is not a sauce that will completely cover the broccoli, but a thin layer of cheese sauce on the top.)
8. Sprinkle parmesan cheese over mayo-cheese mixture.
On Thanksgiving Day, this could be made ahead up to this point and kept in the refrigerator. Let come to room temperature before baking.
9. Bake uncovered for about 30 minutes, or until cheese is melted and slightly browned on top. (I baked the broccoli gratin in the photos for exactly 32 minutes.
Serve hot.
NOTES:
This recipe adapted slightly from A Pinch of Salt Lake.

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32043

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