Call Us Today: (615) 656-3558 

Recipes

Healthy Chocolate Pudding

I have experimented with a couple different recipes for chocolate pudding and this is my favorite so far!


All you need is unsweetened cocoa, almond milk or other milk substitute, xylitol or honey and chia seeds. Chia seeds are packed full of nutrients, fiber and healthy omega 3 fatty acids which are great for the heart and brain!

Instructions
Mix together 1 cup almond milk, 3 tablespoons chia seeds, 2 tablespoons unsweetened cocoa powder, 2 tablespoons xylitol or honey.  You can add more depending on how sweet you like it! Let the mixture sit for 10 minutes and then enjoy!

When you first put all the ingredients together the cocoa may sit at the top and not mix well because of the cold almond milk.  After 5 minutes it will start to settle in.  After ten minutes do a final stir and everything should be mixed together perfectly.


This is the perfect recipe to customize to your liking. Raspberries, almonds or coconut would be really yummy with this pudding!


Enjoy.

Refreshing Summertime Drink

With the summer heat and humidity in full force, who doesn’t need a tasty refreshing drink!  It is great for adults and kids and a great switch from the regular ol’ water. 

1 bottle of Pellegrino water
1 to 1 1/2 cups of raspberries or any other fruit you'd like to use
Juice of 1/2 lemon
1 cup of ice

Blend all together and there you go!  You could even add a little honey or xylitol (for those on Candida Clear) to sweeten it up.  I personally didn’t think it needed it, but it is always an option.  I also didn’t use ice in mine (I personally don’t like ice in my drinks) and it works just as well- more of a flavored water versus an icy drink.  

Enjoy!

Healthy Mashed 'Potatoes'

In the south mashed potatoes are a big deal.  The butter, the salt - it all gets in the way when you're trying to eat clean.  I'll let you in on a secret though, there's a health alternative out there and it is... cauliflower! 

You may not believe me until you try it but they really do taste like mashed potatoes!  Personally I am not a fan of raw or even cooked cauliflower, but when it is made into ‘mashed potatoes’ I love it.  I feel so much better when I eat this version too versus white potatoes where I get bloated and tired after eating them. 

 All you need is one head of cauliflower, a little butter or coconut oil, and some sea salt and pepper.

 First, steam the cauliflower for about 15 minutes and then cut off the stems.  Put the steamed cauliflower in a blender or Ninja and blend right up!  You can even mash them in a bowl like you would potatoes.  Then add a few tablespoons of butter or coconut oil as well as sea salt and pepper.

Add some chives or some other healthy toppings.  It is yours to customize!

Excellent Egg Drop Soup

This recipe is for all of you who come home after work and have to make dinner in a pinch.  The best part, you probably already have these ingredients in your pantry or refrigerator! This could possibly be the easiest recipe yet. Just because it’s so simple does not mean it lacks in taste!  I love egg drop soup at Chinese restaurants, but you never know what goes into it- especially the seasonings and flavoring (and MSG—a KNOWN toxin to the nervous system yet they still keep using it). 


Ingredients
4 Eggs
Chicken Stock (I use the organic chicken stock from Costco.  Such a great deal.)
Sea Salt and Pepper

Optional: Green onions for more flavor, quinoa, shredded chicken breast

Boil 4 cups of chicken stock (which happens to be right around the size of the Costco chicken stock box).  While the chicken stock is heating up, whisk 4 eggs in a separate bowl.  Once the chicken stock is boiling, slowly add the eggs. They will cook instantly!  Add a little sea salt and pepper and you are good to go!

It truly doesn't get any easier than that! Enjoy!

Homemade Chocolate! Only 3 Simple Ingredients!

Chocolate, we all love it and some of us hate to love it, but you know what, the love it still there. Want to know my secret to curbing that chocolate craving? Read ahead, and you only truly need 3 ingredients.  Such simple ingredients that you probably already have them all at home! 

The great thing is that there are so many variations and you can figure out which you like best.  Disclaimer:  It is not a Reese's or Hershey's Milk Chocolate bar! Come on, it's HEALTHY chocolate, however I really like this version and it curbs that chocolate craving. Plus, I have more energy after eating it because of our friend coconut oil. 

Ingredients
-5 Tbs melted coconut oil
-5 Tbs unsweetened cocoa powder
-2 Tbs Coconut Palm Sugar, honey, or xylitol (For those on Candida Clear- use Xylitol)

Once the coconut oil has melted, mix all the ingredients together really well because the sweeteners like to stay at the bottom.  We need it to mix evenly or you'll get some pieces that are amazing and some with little to no sweetness. So mix it good!  Once it is all mixed, put cupcake liners in a cupcake tin and pour the chocolatey mixture in.  You can find your own way of doing this, but the cupcake liners make it super easy to eat when they are ready. 

Note: If you don’t have any, no problem! Just pour the mixture into a bowl, then place your mixture into the freezer. 

When making this the coconut oil is in a liquid form because it is warm.  Once it is all mixed together and has had time to freeze (5-10 minutes) it will turn more into a fudge/whipped texture.  If you leave it in the freezer for 10 or more minutes, it will turn hard like a chocolate bar because the coconut oil is solidifying. 

Optional toppings: Raspberries, sea salt, crushed up almonds, nut butter, or that YUM jam we made last week

Note:  This is something you don’t want to leave out on a hot day.  Coconut oil turns into liquid at around 76 degrees and this doesn’t have anything in it that will prevent it from melting (especially in this hot summer days).  

Easy Strawberry Xylitol Jam! Only 3 Ingredients!

Last week I mentioned I would have something to add to the banana bread. Well, here it is!  This strawberry xylitol jam recipe was given to me by a patient and whoa am I glad they did.  It's super easy and only 3 ingredients and perfect for all things that taste amazing with jam.

Ingredients

1 pint (4 cups) of fresh strawberries

1/4 cup sweetener of choice (honey/coconut palm sugar/xylitol)

2 tablespoons of fresh lemon juice

Slice the stems off the strawberries and put in a food processer/blender until strawberries are almost liquid.

Place in a skillet over medium high heat, then add the lemon juice and natural sweetener of choice.  Note: If you use honey make sure it is stirred in.  It has a harder time mixing in at the beginning because the consistency of it.

Keep on medium high heat for 10 minutes and stir frequently.  It will be bubbly on the top and the jam will start to get a thicker consistency. After ten minutes remove from heat and place in a jar to let cool. Enjoy!

I was amazed how delicious it is! Put over your baked goods, pancakes, banana bread, homemade chocolate, Greek yogurt, or use as a topping for cake.

Ps.  It keeps for around 10 days in the fridge in a sealed container.

Paleo Banana Bread

Bananas - one minute they're the perfect shade of yellow and the next you're trying to find ways to eat them all before they go bad.  What's up with that?  Well, look no further.  I have a super tasty recipe for banana bread without any grains or added sugar, might I add. A win, win, win!

It's the perfect summer treat for breakfast, snack, or when you're just craving a little bit of sweetness.

Ingredients:

4 bananas, (2 1/2 cups mashed)

4 eggs

1/2 cup almond butter 

4 tablespoons grass-fed butter, melted (or coconut oil)

1/2 cup coconut flour (or almond flour)

1 tablespoon cinnamon

1 teaspoon baking soda

1 teaspoon baking powder

1 teaspoon vanilla

pinch of sea salt

Instructions:

1. Preheat your oven to 350 degrees Fahrenheit

2. Combine your bananas, eggs, and nut butter, and butter/coconut oil in a blender, food processor, or mixing bowl (and make sure to mix well)

3. Once all of your ingredients are blended, add in your coconut/almond flour, cinnamon, baking soda, baking powder, vanilla, and sea salt and mix well

4. Pour your batter into a well-greased loaf pan. I use coconut oil as my nonstick oil- just make to you do not use sparingly but coat the loaf pan really well.

5. Place in your preheated oven and bake for 45-55 minutes or until a toothpick inserted into the center comes out clean

6. Remove from oven, let cool and then slice and serve!!

That's it! So easy and so yummy.  Check back next week for a little added something you can add to your bread.

Recipe inspiration from Civilized Caveman Cooking.

All photos by Big White Table