Sep 19, 2016

How to Increase Omega 3 Fats and Raise Your Good Cholesterol HDL Levels

Do you need to increase your Omega 3's? Try adding these to your diet to boost those heart and brain healthy oils! I like to add chia and flax seeds to my daily smoothie for an easy way to boost my Omega's. You can also add ground flax meal, chia seeds or chopped walnuts to yogurt. I love to make fresh berry yogurt parfaits - just add about 1/4 to 1/2 cup berries, 1/4 - 1/2 cup greek plain yogurt, a pinch of stevia or honey, and a tablespoon or two of ground flaxseed, and a few walnuts, pecans or almonds, chopped! It's so good.

 1. Chia seeds - powerhouse seed! And they keep you full longer.

 2. Hemp seeds or hemp oil (don't cook with the oil or you will loose the benefits)

 3. Walnuts - greatest way to increase your good Cholesterol HDL!

 4. Flaxseed - make sure to grind them or buy flax seed meal

 5. Edemame - you can find it in the freezer section - usually with natural organic foods

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Sep 18, 2016

Lower Calorie Chicken, Sausage and Shrimp Gumbo

Healthier Version Turkey, Chicken & Shrimp Gumbo

Healthier Version Turkey, Chicken & Shrimp Gumbo

This is my favorite way to make Gumbo. It's a little bit healthier than most versions because the amount of flour and oil is much less. The original recipe was 1 cup of oil and 1 cup of flour. Ouch!

The hardest part is making the roux -- takes about 20 minutes of continual stirring. Once you get through that, it's a piece of cake. You can also add a can of crab meat if you prefer more seafood.


1/4 cup olive oil

1/4 cup flour


1 onion, chopped

1 bell pepper, chopped

2 celery stalks, chopped

1 lb smoked turkey sausage, cut into slices and then halves

2 cloves garlic, chopped

1/4 tsp Pepper

2 tsp Creole Seasoning

6 -8 Cups Chicken Broth

1 bay leaf

Approx 1 - 2 cups of shredded chicken (you can use previously cooked and frozen shredded chicken - I love to make a large batch and freeze it into recipe portions to save time)

1 bag of frozen okra

1 can rotel

1 lb medium or small raw shrimp, peeled

First step, chop up your onions, green pepper, garlic and celery

Next, heat the oil and flour over medium heat; stirring constantly (you are making the roux). Cook slowly until the roux looks like a copper penny (either the color of this photo or a little darker). About 20 minutes on medium heat.

Add onion, bell pepper, celery and sausage to the pot; cook for a few minutes. Add garlic, 2 tsp cajun seasoning, 1/4 tsp pepper (you can add more later).

Pour in chicken broth, chicken, frozen okra, can of rotel mild; ring to a boil, then reduce heat and simmer for 30 minutes to an hour; stirring occasionally. Remove from heat and add in shrimp. The will cook in a few minutes. Serve over rice.

Sep 9, 2016

Chicken and Butternut Squash with Roasted Corn Soup

Chicken and Butternut Squash with Roasted Corn Soup Recipe

Chicken and Butternut Squash with Roasted Corn Soup Recipe

1 package ground chicken
1 onion, diced
1 clove garlic, diced
1 red bell pepper, diced
1 tsp sea salt
a few twists fresh pepper
2 quarts or 8 cups of chicken stock/broth
1 1/2 tbsp dried thyme
1 butternut squash, peeled and cubed (bite size pieces is better)
2 ears of corn, roasted with a little olive oil on grill, in oven or over open flame. Cut off corn.

In a large stock pot, saute onion and bell pepper in a tiny bit of olive oil. Add in chicken and cook; sprinkle chicken with salt and pepper. Add garlic a few min before chicken is completely cooked. Add chicken stock, thyme, butternut squash, and roasted corn. Simmer until squash is done. Don't over cook or it will be mushy. 

Options: add in cooked barley to make soup go farther. I made some and froze it, so just thaw and have each person put how much barley they want in their soup bowl. It was really good but optional. I also like to add hot chili pepper flakes. You can make this with a rotisserie chicken. Remove skin and shred meat. 

Easy Blender Banana Nut Protein Pancake Recipe

Banana Nut Protein Pancakes
Banana Nut Protein Pancakes

These are seriously SO easy to make. This batch will make 2 servings. They may seem flat and small, but trust me, it will fill you up.

1/2 cup of egg whites
1/2 cup oatmeal
1/2 cup cottage cheese
tiny scoop stevia, tsp sugar, or leave out
dash of cinnamon, optional
1/2 tsp vanilla, optional

Place the ingredients above into a blender and blend.
Heat up non stick pan to about med-high heat; spray with coconut spray or a little coconut oil. If your pan is not warm enough your pancakes will not have a golden color.

Slowly pour in batter to make a small pancake. It should make around 4-5 pancakes depending on how large you make them.

Top 2 or 3 pancakes with 1/3 sliced banana, 1 tbsp chopped pecans, 2 tbsp maple syrup. Enjoy!

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Sep 6, 2016

Healthy Greek Yogurt Honey Mustard Salad Dressing Recipe

Heathy Honey Mustard Salad Dressing Recipe

This is seriously so simple! You can make this in a small jar, or one of these salad dressing containers with a tight lid.
I made a smaller batch since it's good for about a week. You can always double it and make more. I also made mine a little runnier so it would pour over the salad easier and I could use less.

Heathy Honey Mustard Salad Dressing Recipe

1/4 cup greek yogurt
1 tbsp honey
1 tbsp dijon mustard
1 tbsp regular vinegar or rice wine vinegar
1/8 cup olive oil
pinch sea salt or pink salt.
*If it is really thick, you can add a little water to thin it out.
Shake to combine.
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