Trail Mix Muffins
1 cup whole wheat pastry flour
1/3 cup wheat germ
1/4 cup brown sugar
2 tsp ginger powder
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
2 large eggs
3/4 cup plain applesauce
1/2 cup milk or plain dairy-free milk
3 Tbsp melted and cooled coconut or canola oil
1/2 cup chopped walnuts
1/3 cup shelled, unsalted pumpkin seeds (pepitas)
1/2 cup raisins
1/3 cup dried cranberries or dried cherries
Preheat oven to 375* F. In a large bowl, combine flour, wheat germ, sugar, ginger powder, baking powder, baking soda and salt.
In a separate bowl, lightly beat the eggs and stir in the applesauce, milk and oil.
Add the wet ingredients to the dry ingredients and mix gently until well combined.
Fold in the walnuts, pumpkin seeds, raisins and cranberries or cherries.
Divide among 12 greased or paper-lined standard-sized muffin cups. Bake for 18 minutes or until a toothpick inserted into a muffin comes out nearly clean. Let cool for a few minutes.
23g net carbs
Kale, apple and salmon salad
A favorite of my clients!
A great source of protein, omega-3's. vitamins, calcium and more, this salmon salad is a favorite among my clients!
Makes 2-4 servings
1 large bunch kale, any kind, cut into thin ribbons
Zest of 1 lemon
2 tablespoons lemon juice
1 clove garlic, smashed and minced
Sea salt to taste
3 tablespoons extra virgin olive oil, plus more for cooking
1 shallot, peeled and sliced
4 crisp apples, cored and cut into 1/2 inch slices
1/2 cup raw, hulled pepitas
3 oz baked or grilled salmon
Prep the kale, set in a large bowl, and toss with lemon zest.
To make the vinaigrette, use a fork to whisk the garlic into the lemon juice. Add a generous pinch of sea salt. Drizzle in 3 tablespoons olive oil, whisking until emulsified.
Drizzle half the dressing over the kale leaves and massage with fingers. Rough the kale up a bit –– don’t be shy.
Set aside while you prep the toppings.
Set a large cast iron skillet over medium/medium-high heat. Add a drizzle of olive oil and the shallots. Sauté, stirring occasionally, until shallots have browned, about 10 minutes.
Meanwhile, slice apples, toss in the skillet, and cook just until apples are warm and have lost their bite, 5 – 7 minutes. Remove shallots and apples from heat, add another drizzle of oil, and toast the pepitas, cooking just until they pop, about 1 – 2 minutes.
Toss warm pepitas with sea salt.
Fold the warm apples, shallots, and pepitas into the prepared kale leaves. Taste for salt levels and adjust if needed.
Serve immediately, or cover and refrigerate for up to a day.
Top with salmon when ready to eat!
Strawberry Fool Dessert
3 cups hulled fresh or frozen (thawed) strawberries,
2 tablespoons sugar
2 teaspoons fresh lemon juice
1/4 cup heavy whipping cream
1 1/2 cups plain 2% Greek yogurt
1 teaspoon vanilla extract
1/4 cup chopped unsalted pistachios
1/4 cup chopped dark chocolate
Place the strawberries and sugar in a small saucepan.
Cook over medium-low heat, stirring occasionally, until
the mixture has slightly thickened, about 5 minutes.
Remove from the heat, stir in lemon juice, and chill
completely before using, about 1 hour.
Place the whipping cream in a cold metal bowl and whip to soft peaks with an electric mixer or handheld metal whisk.
Gently fold in the yogurt, vanilla, and chilled
Divide the mixture among serving glasses or bowls and garnish with pistachios and chocolate.
Salmon, Roasted Sweet Potato & Avocado Kale Salad
Makes 1 serving (595 cals)
1 6-ounce fillet salmon, skinless
freshly ground pepper
2 ¼-inch slices of lemon
juice of ½ lemon
1 teaspoon olive oil
1 ½ cups kale leaves, stems removed, leaves sliced into
ribbons ½-inch thick
¾ cup roasted sweet potato cubes (recipe below)
⅓ avocado, peeled and diced into ½-inch cubes
½ English cucumber, thinly sliced
1 tablespoon chopped dill (optional, but recommended)
1 tablespoon chopped parsley leaves
Preheat the oven to 425°F and line a large, rimmed
baking sheet with parchment paper.
Season the salmon fillet with a little bit of kosher salt and
freshly ground pepper on all sides. Lay the lemon slices
next to each other on the baking sheet, then place the
seasoned salmon fillet on top of the lemon slices. Roast
in the preheated oven until the salmon is opaque on the
outside and flakes easily with a fork, but still pink on the
inside. A salmon fillet 1-inch thick will take about 8
minutes to cook; a thicker fillet will take about an
additional 4 minutes per extra ½-inch of thickness. Let
the salmon cool at least 5 minutes, then cut it into 1-inch
In a medium mixing bowl, combine the lemon juice with a
pinch of salt and some freshly ground pepper. Whisk the
mixture, then add the olive oil while continuing to whisk.
Add the kale ribbons and use your hands to massage the
vinaigrette into the kale until it starts to soften, about 30
seconds. Add avocado, roasted sweet potato cubes,
cucumber, and herbs, and toss everything together.
Transfer to a bowl and top with the cubed salmon. If you
cooked the salmon ahead of time, it's fine to eat it cold in
Roasted Sweet Potato
1 small-medium sweet potato, cut into 1/2 inch cubes
1 tablespoon avocado oil, or olive oil
1/4 teaspoon cumin
1/4 teaspoon garlic powder
1/4 teaspoon paprika\salt and pepper, to taste
Preheat your oven to 425 degrees Farenheit (220 degrees Celsius).
Peel the potatoes (if you'd like) and cut into 1/2-inch cubes.
Add the avocado oil and spices to the sweet potatoes. Use your hands to toss everything together until it's well mixed.
Arrange the sweet potato in a single layer on a large baking sheet, making sure there's space between the cubes.
Roast for 30-35 minutes. Stir the potatoes half way through to ensure all sides are cooked through.
1 cup Old Fashioned Oats
1/2 cup Nutella
2 tbsp Chia seeds
1/4 cup hazelnuts or almonds
Place the oats and Nutella in a food processor and mix until the oats are starting to wear down and are well combined.
Add chia seeds and hazelnuts and continue to mix until the nuts are chopped and combined.
Roll into 12 balls or cut into bars.
Store in fridge and enjoy in moderation!
Carrot and Ginger Soup
Try out this warm recipe as a side dish, snack or light lunch. Packed full of fiber and with 10g of protein, it will help curb those sugar cravings!
1 tbsp grapeseed oil
1 large onion, chopped
2 tbsp coarsely grated ginger
2 garlic cloves, sliced
½ tsp ground nutmeg
3.75 cups vegetable stock
5.5 cups carrot (preferably organic), sliced
14 oz can cannellini beans (no need to drain)
4 tbsp almonds in their skins, cut into slivers
sprinkle of nutmeg
Heat the oil in a large pan, add the onion, ginger and garlic, and fry for 5 mins until starting to soften. Stir in the nutmeg and cook for 1 min more.
Pour in the stock, add the carrots, beans and their liquid, then cover and simmer for 20-25 mins until the carrots are tender.
Scoop a third of the mixture into a bowl and blitz the remainder with a hand blender or in a food processor until smooth. Return everything to the pan and heat until bubbling. Serve topped with the almonds and nutmeg.
Recipe courtesy of BBC Good Food