Avocado Tuna Melts!

The Preparation

• 10 oz. Canned Tuna, drained
• 1/4 cup Mayonnaise
• 1 medium Avocado, cubed
• 1/4 cup Parmesan Cheese
• 1/3 cup Almond Flour
• 1/2 tsp. Garlic Powder
• 1/4 tsp. Onion Powder
• Salt and Pepper to Taste
• 1/2 cup Coconut Oil, for frying (~1/4 cup absorbed)

The Execution:

1. Drain a can of tuna and add it to a large container where you’ll be able to mix everything together.

2. Add mayonnaise, parmesan cheese, and spices to the tuna and mix together well.

3. Slice an avocado in half, remove the pit, and cube the inside.

4. Add avocado into the tuna mixture and fold together, trying to not mash the avocado into the mixture.

5. Form the tuna mixture into balls and roll into almond flour, covering completely. Set aside.

6. Heat coconut oil in a pan over medium heat. Once hot, add tuna balls and fry until crisp on all sides.

7. Remove from the pan and serve.

6. Heat coconut oil in a pan over medium heat. Once hot, add tuna balls and fry until crisp on all sides.

7. Remove from the pan and serve.

Breakfast Apple Cinnamon Oatmeal

Approx. Calories : 300
43.9% Carbohydrates (33.03g)
24.7% Protein (18.61g)
Ingredients.

• 1/4 cup Oats
• 1/2 tbsp Water
• 1 1/2 tsp Flaxseed oil
• 1/4 cup Apple sauce, unsweetened
• 1 tbsp Truestar  Protein Powder (truestar.com/drheather)
• 1/2 cup Water

Instructions

1. If you are gluten sensitive be sure to buy’ gluten free oats’ for this recipe.
Mix oats, cinnamon and protein powder together.
Boil the water and add to the dry mixture. As it thickens up add the apple sauce to make it the desired consistency.

Dinner Chocolate banana flax smoothie (water-based)

Approx. Calories : 400

• 33% Carbohydrates (33.98g)
• 36.1% Protein (37.21g)
• 30.9% Fat (14.16g)

Ingredients

• 2 scoop(s) TrueStrength Protein Powder (Truestar.com/drheather)
• 14 fl oz Filtered water ()
• 1/2 small Banana (small)
• 2 1/2 tsp Flaxseed oil
• 2 tsp Cocoa powder, unsweetened

Instructions

1. Place all ingredients in a blender and blend until smooth.

Breakfast Canadian* or Turkey bacon and eggs

Ingredients

• 3 oz Extra-lean Canadian-style bacon
• 2 large Egg whites (large)
• 1 large Omega-3 egg
• 1 medium pear(s) Pear (medium)

Instructions

1. Heat a non-stick pan to medium-high.
2. Place slices on pan to brown and place the eggs on other side of the pan.
3. You can cook eggs as you like, scrambled or fried, just make sure to use only 1 yolk and 3 whites.

MEXICAN TURKEY AND BLACK BEAN SALAD

Approximately 400 calories. Make it your family favorite:)

Ingredients:

• 1/2 tsp Olive oil (Amore)
• 5 oz Lean ground turkey (Turkey Store)
  1/3 cup Chopped raw green pepper
  1/3 cup Chopped raw sweet red pepper
  1/4 cup Chopped onion
  1/2 tsp Minced garlic
  1/4 cup Canned black beans (Joan of Arc)
  1/4 cup Organic mild or medium salsa (Muir Glen)
  3 cup Leaf lettuce (Dole)
  1 oz Shredded lowfat cheddar or Colby cheese or Rice cheese (optional)

Instructions

1. Heat oil over medium-high heat in a nonstick skillet.
2. Sauté all veggies with garlic, a dash of cayenne pepper, 1/4 tbsp dried basil and garlic.
3. Add turkey and cook until it browns. Drain thoroughly. Add salsa and black beans and warm through.
4. Add salt, pepper and hot sauce, if desired.
5. Serve over mixed green salad.  (Optinal) Top with shredded cheese.

RED PEPPER AND SPINACH SALMON SALAD

Approximately 400 calories.

Ingredients:

• 3 cup Raw spinach
• 1 cup Sliced raw sweet red pepper
• 6 oz Canned pink salmon
• 1 tsp Olive oil (Bertolli)
• 1 tbsp Progresso balsamic vinegar (Progresso)
• 1 cup Blueberries

Instructions

1. Mix spinach and red peppers in a large bowl.
2. Top with salmon and oil and vinegar salad dressing.
3. Enjoy with fruit for dessert.

Nick’s Nutty Cookies

Nicks Nutty Cookies

These are great healthy snack that were gluten free, grain free and dairy free!
Ingredients:

• 2 bananas smashed
• 1/3 C coconut flour
• 3/4 cup almond butter
• 1/2 tsp. baking soda
• 1 apple, finely diced
• 1/3 cup coconut milk
• 1 tsp. cinnamon

Cooking Instructions:

1. Preheat the over to 340F.
2. In a medium bowl, smash the bananas.
3. Add coconut flour, almond butter and baking soda and mix well.
4. Cut apple into small pieces.
5. Add apple , cinnamon  and coconut milk to the bowl and mix well.
6. Line a baking sheet with parchment paper. Spoon on a heaping tablespoon of cookie mix placing 2 inches apart.
7. Bake 25 minutes and enjoy!!

Unbelievable Chocolate Pudding #1

Mary thank you for your request:) Let me know how you like it!

Ingredients:

• 2 ripe avocados
• 1 very ripe banana (this is where the ‘sweet’ comes from, the riper the banana, the sweeter it is)
• 1 t. vanilla extract (optional)
• 2 T. coconut oil or Almond butter

Directions:

1. Dash of salt (also optional, but it ‘brings out’ the chocolate flavor)
2. ½ c. cocoa powder (I used Special Dark cocoa powder, as it is the lowest carb I could find, for a less intense dark chocolate flavor, I would use regular cocoa powder)
3. Place avocados (peeled and seeded, obviously) and banana in a food processor, pulse until smooth.
4. Add vanilla, coconut oil, salt and cocoa, continue processing until the mixture is very thick and smooth, stopping to scrape down the sides once or twice.
5. Spoon into bowls and enjoy.
6. According to the recipe I found, this pudding freezes well and tastes kind of like a fudge cycle when partially defrosted. (I haven’t tried that theory out yet) I do know that the banana flavor intensifies after it has been refrigerated for a day or two. The original recipe called for honey, but I try to stay away from any sweeteners other than fruit, so I subbed the banana, and I liked the combination of the strong chocolate flavor with the subtle banana undertones.

Paleo Chocolate Pudding #2

Unbelievable good!!!! Try it by the spoonful or as a dip on celery or apples:)

Ingredients:

• 2 ripe avacodos
• 1/2 Cup local honey
• 1/2 Cup cocoa powder
• 2 tsp. vanilla ( optinal)
• 2 TBS coconut oil or Almond butter

Directions:

1. Put all ingredients into a food processor
2. Blend until smooth
3. Chill and fridge and serve

Healthy Winter Cabbage Soup

I cannot say enough about this soup!  Every bite is a treat, every spoonful contains a little different combinations of flavor teasing you into the next bit and the next bite!!!!!!!! This is a fabulously healthy soup

Ingredients

• 1 large diced onions
• 1 head Nappa green cabbage, coarsely sliced and chopped
• 4 cloves of garlic
• 6 stalks of celery
• 3 large carrots sliced
• 1 medium yellow squash diced
• 1 lb brussel sprouts
• 1/2 head chopped cauliflower
• 1/4 cup olive or grape seed oil
• tablespoon of sea salt
• lots of black pepper
• 1-28oz can organic whole tomato
• 1-28oz can organic diced tomatoes
• 1-28oz can organic tomato puree
• 1/2c mined fresh parsley
• 1/2c minced fresh basil
• 1/2c minced fresh chives

Directions

1. Get out the 8 quart pot.
2. Boil 1 quarts of water in a kettle.
3. Dice onions and garlic
4. Add celery, carrots and squash
5. Cover the bottom of the pot with olive or grape seed oil and stir-fry the above veggies. Add at least a tablespoon of sea salt and lots of black pepper. When hot, not tender, pour in the boiling water and boil another kettle of water.
6. Add to the soup and boil: tomatoes and puree,
7. Slice a whole cabbage as small as you’ll be comfortable eating, and to avoid really bad slurping noises. Put it in the pot as you go .
8. Add fresh parsley,basil and chives.
9. Cover the pot and boil the heck out of it. It’s done when the celery is no longer hard and the thick bits of cabbage are a bit translucent. The pot can cool overnight on the counter before you store it in the fridge.

EAT AND ENJOY:)