1 = 3 oz protein, 1 1/2 fat, 1/3 cup vegetable Ingredients Optional toppings    • 1 teaspoon cacao nibs    • ¼ teaspoon ground cinnamon    • Unsweetened coconut flakes     How to: 1.  Add all the ingredients into a high-speed blender. 2. Blend all ingredients until smooth. Add optional toppings, if desired

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3/4 cup =1 starch, 1 fat Ingredients How to: 1. Preheat oven to 375°. Bring 2 cups water to a boil in a medium saucepan over high heat. Add ½ cup quinoa, rinsed, then reduce heat to low and simmer, stirring occasionally, until quinoa is tender and most of the liquid is absorbed, 12–15 minutes. Drain…

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Cod is high in B12, phosphate, selenium, and protein. It also contains potassium, niacin, Vitamin B6, pantothenic acid, and omega-3 fatty acids. The original recipe called for miso paste, however we love Galeos Marinade and dressing. The must haves in your pantry you can find at The Healthy Way are Galeos Miso Marinade, Garlic Gold…

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Broccoli Sprouts are among the best sources of sulforaphane, which is an incredibly powerful compound for activating pathways that suppress inflammation, activate detoxification, and encourage antioxidant activity. Sulforaphane is a sulfur-rich compound found in cruciferous vegetables like broccoli, bok choy, and cabbage. Ingredients Almond Sauce How to: 1. Heat a large skillet over medium heat and add…

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Hot Spinach Artichoke Dip Serves 8         Equals: 1 : 2 ounce serving= 1/2 protein & 1 fat 8 oz light cream cheese ¼ cup fat free sour cream ¼ cup reduced fat Veganaise 1 clove mince garlic ½ cup shredded parmesan ½ cup finely shredded light mozzarella cheese Pepper to taste 1 (14 oz. can) quartered…

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This salad goes great with any kind of fish. My favorite… garlicy prawns. Dressing: 1 medium shallot, peeled and minced 3 tablespoons Champaign Vinegar ¼ teaspoon fresh ground pepper 1/8 cup extra virgin olive oil Salad 1. Begin with making the dressing, add the minced shallots to a small bowl along with the vinegar, and…

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Put all that leftover turkey to good use in this tasty soup. It’s quick and easy to make and is loaded with color and flavor thanks to red curry paste, carrots, peppers, mushrooms, and snow peas. Fermented pastes are absolute must in a kitchen. They gives us great umami flavors and bring tastes from around…

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“I love Pad Thai, but I don’t love the blood sugar spike that comes with the rice noodles and sugary sauce. This recipe offers all the same classic flavors and textures over a bed of low-carb, fiber-rich Miracle Noodles. It’s packed with veggies, protein-rich eggs, and tofu to give you tons of nutrients in every…

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