Stuffed Mushrooms


  • 1 tablespoon melted unrefined coconut oil, divided
  • 20 cremini mushroom caps
  • 1 package organic uncured turkey bacon
  • 1 head of cauliflower, chopped
  • ¼ cup grated raw goat cheese
  • ½ teaspoon minced garlic
  • 1 tablespoon sea salt
  • 1 tablespoon pepper
  • 2 tablespoons unsalted grass-fed butter, diced into 20 pieces
  • ½ cup chives


  1. Heat the oven to 400 F.
  2. Brush the mushroom caps with the coconut oil and place them top down on a baking sheet.
  3. Use the remaining oil to grease another baking sheet.
  4. Distribute the bacon evenly on the greased baking sheet.
  5. Bake the mushrooms and bacon for 15 minutes.
  6. While the mushrooms and bacon are baking, bring a medium pot of water to a boil.
  7. Add the cauliflower and boil for 8 minutes, or until tender.
  8. Drain the cauliflower well and remove any excess water by patting with paper towels.
  9. Do not allow the cauliflower to cool.
  10. To the bowl of a food processor, add the cauliflower, cheese, garlic, salt and pepper and puree until almost smooth.
  11. Set aside.
  12. Remove the mushrooms and bacon from the oven.
  13. Chop up the bacon.
  14. Flip the mushroom caps and fill them with the cauliflower mixture.
  15. Place one piece of butter on top of the mixture.
  16. Crumble and sprinkle the bacon on top of each mushroom.
  17. Serve immediately.

Low Carb Bagels


  • 2 cups almond flour
  • 1 tbsp baking powder
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp dried Italian seasoning
  • 3 large organic eggs, divided
  • 3 cups shredded organic mozzarella cheese
  • 5 tbsp organic cream cheese
  • 3 tbsp Everything Bagel Seasoning (can get at Trader Joes)


  1. Preheat oven to 425°. Line a rimmed baking sheet with parchment paper.
  2. In a medium mixing bowl, combine the almond flour, baking powder, garlic powder, onion powder, and dried Italian seasoning. Mix until well combined. I like to put the mixture through a flour sifter to ensure that all the baking powder gets mixed in with the rest of the ingredients.
  3. Crack one of the eggs into a small bowl and fork whisk. This will be the egg wash for the top of the bagels. The other two eggs will go in the dough.
  4. In a large microwave safe mixing bowl, combine the mozzarella cheese and cream cheese. Microwave for 1 minute and 30 seconds. Remove from microwave and stir to combine. Return to microwave for 1 additional minute. Mix until well combined.
  5. To the mixing bowl, add the remaining 2 eggs and the almond flour mixture. Mix until all ingredients are well incorporated. If the dough gets too stringy and unworkable, simply put it back in the microwave for 30 seconds to soften and continue mixing.
  6. Divide the dough into 6 equal portions. Roll each portion into a ball.
  7. Gently press your finger into the center of each dough ball to form a ring. Stretch the ring to make a small hole in the center and form it into a bagel shape.
  8. Brush the top of each bagel with the egg wash.
  9. Top each bagel with Everything Bagel Seasoning.
  10. Bake on the middle rack for 12-14 minutes or until golden brown.


Per Serving – Protein: 27.8g | Total Carbs: 10g | Fiber: 4g | Net Carbs: 6g

Low Carb Soft Pretzels

  • 3 cups organic mozzarella cheese shredded
  • 4 tablespoons organic cream cheese
  • 1 1/2 cups almond flower
  • 2 teaspoons xanthum gum
  • 2  organic eggs room temperature
  • 2 teaspoons dried yeast approximately 1 sachet
  • 2 tablespoons warm water
  • 2 tablespoon organic butter or butter flavored coconut oil
  • 1 tablespoon coarsely ground sea salt


  1. Preheat oven to 390 degrees F.
  2. In a saucepan, place the mozzarella cheese and cream cheese and simmer on low heat until fully melted and almost liquid.
  3. Dissolve the yeast in the warm water and allow it to sit and activate for 2 minutes.
  4. In your stand mixer (using the dough hook attachment), place the almond meal and xanthum gum and mix well.
  5. Add the eggs, yeast mixture and 1 tablespoon of the melted butter and mix well.
  6. Add the hot melted cheese to the stand mixer and allow it to knead the dough until all the ingredients are fully combined. Around 5-10 minutes.
  7. Split the dough into 12 balls. The dough is easiest to work with while it is warm.
  8. Roll each ball into a long skinny log and twist into a pretzel shape. Place on a lined cookie sheet and give a little space with side as the pretzels will rise.
  9. Brush the pretzels with the remaining butter and sprinkle with pretzel salt.
  10. Bake in the oven for 12-15 minutes.
  11. When the pretzels are golden brown, remove them from the oven, and don’t burn your fingers trying to eat them immediately.
    Nutrition Facts
    Amount Per Serving
    Total Carbohydrates 3g
    Dietary Fiber 2g
    Sugars 1g
    Protein 11g

Chocolate Avocado Pudding

  • 1/4 cup organic cocoa powder 
  • 1 medium avocado (Hass avocado’s are best)
  • 10 drops Stevia
  • 1/2 tsp Vanilla Extract
  • 1 tsp Pink Salt
  • 3 Tbsp coconut cream to thicken (optional)


  1. Remove the pit from the avocado and place in a mixing bowl.
  2. Add cocoa powder, stevia, and vanilla extract and mix with a fork until a pudding is formed. You can gently use a hand mixer also, but a fork does the job.
  3. Top with pink sea salt. Enjoy

Chicken Tenders “low carb”

  • 1 lb Organic Chicken Breast Tenders
  • 1 cup Almond Flour
  • 1 large Organic Egg
  • 1 tbsp Organic Heavy Whipping Cream
  • 6 oz Buffalo Sauce (bottled or make your own- see below)
  •  salt and pepper
Servings:  6 Tenders

  1. Preheat oven to 350 degrees.
  2. Season chicken tenders with salt and pepper. Season the almond flour generously with salt and pepper.
  3. Beat 1 egg together with 1 tbsp of heavy cream.
  4. Dip each tender first in the egg wash and then into the seasoned almond flour. We like to place the tenders in a glass Tupperware container with the almond flour and shake to coat. 
  5. Place tenders on a lightly greased baking sheet. Bake for 30 minutes. If they are not as crispy as you would like you can additionally broil them for 2-3 minutes.
  6. Allow tenders to cool for 5 minutes and then place them in a Tupperware container, add the buffalo sauce and shake to coat. Gently shaking is best to prevent the batter from falling off.

    NUTRITION (per 3.5oz serving)
    Calories: 285cals
    Fat: 14.7g
    Carbs: 6g
    Fiber: 3g
    Protein: 29.3g
    NET CARBS:3g

Buffalo Sauce

  • ½ cup organic melted butter
  • ½ cup hot sauce
  • 2 tablespoons distilled white vinegar
  • 2 teaspoons Worcestershire sauce
  • pinch granulated garlic
  1. Whisk together melted butter, hot sauce, vinegar, Worcestershire sauce, and garlic until well combined. Store in an airtight container in the refrigerator, shaking to blend well before using, for up to one month.

Sesame Noodles (low carb)


  • 1-2 7oz bags of Miracle Noodles Angel Hair
  • 1 tablespoon Bragg’s Liquid Aminos (Low Sodium Soy Sauce can be used).
  • 1 tablespoons raw unsalted organic peanut butter.
  • 2 tablespoons rice wine vinegar.
  • 1/2 tablespoon dark sesame oil.
  • 2 cups shredded white cabbage.
  • 1 cup bean sprouts.
  • 3 scallions, chopped.
  • 1 tablespoon sesame seeds.
  • 1 teaspoon cayenne pepper sauce (optional).


  1. Open bag of Miracle Noodles into a colander draining the water that the noodles are packed in. Boil for one minute, drain and pat dry with a paper towel or small hand towel.
  2. In the bottom of a large bowl, whisk together Bragg’s, peanut butter, vinegar, sesame oil, and hot sauce(optional). Add noodles and veggies and toss to combine the noodles and coat them evenly with sauce. Sprinkle scallions and sesame seeds throughout the salad and serve.
  3. Or you can heat the sauce for a couple of minutes in a sauce pan, then add noodles and serve hot.

Pho (low carb)

These are really good!  Add them to any of your favorite recipes.

Pho, Vietnamese Noodle Soup


  • 3 cups organic reduced sodium chicken stock
  • 1 clove garlic, minced
  • 1 tsp minced ginger
  • 1/4 tsp cardamom
  • 1- 7oz bag Miracle Noodle Fetuccini
  • 1 boneless, skinless organic chicken breast sliced crosswise into 1/8 slices
  • 1 cup bean sprouts
  • 2 scallions, sliced into 1/4 inch pieces
  • 1 tsp chili sauce(optional)
  • 1/2 lime, cut in half
  • 1/4 cup chopped cilantro
  • 1/3 cup of mushrooms-any variety (optional)
  • 1 thinly slice jalapeno pepper with seeds removed (optional).


  1. In a 3 quart saucepan, bring chicken stock to a boil over medium-high heat. Add garlic, ginger and cardamom and let simmer for 10 minutes.
  2. In a colander rinse noodles with warm water for a couple of minutes, pat dry with a small hand towel or paper towel to remove excess water. Divide noodles into two bowls.
  3. Add chicken to stock and let cook for 5 minutes(until completely cooked)
  4. Pour soup into bowls over the noodles. Divide bean sprouts between 2 soup bowls then top each serving with half the scallions and chili sauce. Garnish bowls with a slice of lime and pieces of cilantro.

Lamb & Rice (cauliflower rice)


  1. Place the lamb in a large bowl, and mix with the spices.  Shape into 4 patties.
  2. Grill burgers 5 minutes on each side, or until medium rare (do not overcook or they will be dry). Coat your burger with a thin layer of organic ketchup.  Serve over a bed of cauliflower rice (see recipe below).

Cauliflower Rice 

  • 1 bag frozen cauliflower rice (I get mine at Trader Joe’s or Costco.  Or, you can make your own- see recipe below)
  • 2 tbsp butter flavored coconut oil
  1.  In a skillet on medium heat, sauté  cauliflower rice in butter flavored coconut oil until tender.  Optional- top with goat milk feta.

 Make Cauliflower Rice

Trim the cauliflower florets, cutting away as much stem as possible. In 3 batches, break up the florets into a food processor and pulse until the mixture resembles couscous.

Protein Smoothie

  • 1 scoop SoTru Protein Shake (contains fermented medicinal mushrooms, organic greens, and plant based protein)
  • 1 scoop Vital Proteins Collagen Peptides
  • 1/2 cup Unsweetened Vanilla Hemp Milk (contains omega 3’s)
  • 1/4 cup Goat Milk Kefir (add for beneficial probiotics)
  • 1/8 cup Organic Frozen Blueberry or Blackberries
  • 1/2 Acai Smoothie Pack
  • 1/8 cup Organic Frozen Spinach
  • 2 tbsp Chia Seeds
  • handful of ice
  • add water if too thick
  • sweeten with a dash of Organic Stevia Extract

Blend until smooth


  • Organic Matcha Green Tea Powder (if need a little caffeine)
  • for more superfoods- add 2-3 tbsp Wild Protein Smoothie Mix with moringa and spirulina, also makes your smoothie creamier
  • for more energy and satiety add 1 tbsp Unrefined Coconut Oil
  • if need to GAIN weight, add a 1/2 frozen banana and 1 tbsp raw local honey (good for allergies)


Stuffed Cabbage Rolls



  • In a medium saucepan, bring water to a boil. Add cauliflower rice and stir. Reduce heat, cover and simmer until tender.
  1. Bring a large, wide saucepan of lightly salted water to a boil. Add cabbage leaves and cook for 2 to 4 minutes or until softened; drain.
  2. In a medium mixing bowl, combine the ground beef, 1 cup cooked cauliflower rice, onion, egg, salt and pepper, along with 2 tablespoons of tomato soup. Mix thoroughly.
  3. Divide the beef mixture evenly among the cabbage leaves. Roll and secure them with toothpicks or string.
  4. In a large skillet over medium heat, place the cabbage rolls and pour the remaining tomato soup over the top. Cover and bring to a boil. Reduce heat to low and simmer for about 40 minutes, stirring and basting with the liquid often.

Get Healthy!