Who’s not guilty of having 3-5 half-eaten protein bars in their purse, gym bag, or work bag at all times? Going to the grocery store to buy a protein bar is a daunting task, full of confusion, marketing buzzwords, and empty nutrition. Protein is the most important macronutrient, providing you with amino acids, the building blocks of life, supporting bone health, muscle mass, healthy hair growth, gut health, a strong immune system, and so much more. Protein is also the most satiating macronutrient, supporting your weight-loss journey. Now you can make your protein bars, save money, know that you’re eating clean ingredients, and personalize the extras just for you!
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Enjoy this Cookie Dough Protein Pudding with zero guilt. Using a high-quality protein powder, I used Drink Wholesom’s Vanilla Egg White protein powder, or use one of your choosing, to make this creamy, satisfying, sugar-free protein pudding to enjoy pre-workout or after dinner. A couple of spoonfuls is all it takes to feel nourished. Using a high-quality protein powder is essential to good health, and an easy way to take in more protein with ease. This protein pudding comes together very quickly, using ingredients you have at home.
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Enjoy this nugget of power, fueled with protein powder, almond butter, and monkfruit. These Mocha Protein Fudge bites are chewy like caramel, with a mocha taste, and a hint of cocoa, and are sugar-free. As you age, especially if you are a midlife, menopausal woman, increasing your protein intake daily is essential for optimal health. These protein fudge bites are easy to make.
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One of my most sought after recipes is my Korean Air-Fryer Flanken Short Ribs. Carmelized on the outside, and tender on the inside, these flanken short ribs make a quick, easy, and nutritious meal. Flanken short ribs are a a great source of protein and no carbohydrates, making them a perfect cut for someone on a weight-loss journey. They have less saturated fat than regular ribs, but just enough to satiate you for hours. Serve with steamed or roasted vegetables and don’t forget to boil the marinade to use as a dipping sauce!
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In honor of Breast Cancer Awareness Month, I created this nutritious, Low-Carb Cherry Ice-Cream recipe for my mom, a breast cancer survivor, and all the women who have been affected by this disease. Tart cherries bring a high amount of flavonoids, or anti-oxidants, to the table to possibly help mitigate musculoskeletal pain often associated with cancer treatments (studies are currently being looked at). Healthy fats support the integrity of the myelin sheath around every cell in our body, it benefits our brain health and helps us feel more satiated.
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Carnitas are the perfect Mexican street food. I make a double batch of this Low-Carb Pork Carnitas recipe when I’m making dinner for my 5 kids. I always think I’ll have leftovers, but I never do! Go the extra mile and try to find a rancher that has pasture-raised pigs, so that you know you are getting the highest quality while lowering your exposure to environmental toxins that act as endocrine disruptors. I love serving these pork carnitas as a serve yourself bar, including house-made guacamole, gluten-free and grain-free almond flour, coconut flour, and egg white based tortillas to suit everyone’s needs, grilled veggies, goat and sheep milk cheeses, and my Mexican cole slaw recipe.
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This Baked Greek Chicken recipe is so easy to make and foolproof. Eating a diet rich in animal-based foods will help you reach your health goals, including growing healthy hair (amino acids), supporting your hormones (healthy fats), aid in weight loss (protein is very satiating), and your lean muscle tissue will increase more efficiently, which is our longevity organ. Always try to find organic, pasture-raised chicken from regenerative farmers so that you are eating the highest quality of chicken.
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When the heat is on the outside, who wouldn’t want a cold treat? Now, you can have something decadent and healthy. This healthy, Sugar-Free Chocolate Sorbet recipe is divine. I use allulose in all of my frozen desserts because it keeps the texture from becoming hard as a brick and icy. Allulose also is great because it doesn’t elicit an insulin spike, and keeping our insulin low and steady is crucial to good health.
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What if you could eat ice cream that actually had real, nutritional health benefits? My Low-Carb Coconut Ice Cream recipe is full of healthy fats and flavor. I use full-fat, canned coconut milk for the dairy-free base, organic, pasture-raised egg yolks, and allulose for a hint of sweetness. Use heavy whipping cream for an animal-based version. Allulose is a healthy low-calorie, alternative to sugar. It doesn’t affect blood glucose levels, making it ideal for people with insulin resistance, and type 2 diabetes. It also helps keep this ice cream smooth and creamy, unlike other sweeteners that can leave an icy consistency.
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I’m always looking for delicious ways to eat for healthy hair growth. Our body needs to make energy, or ATP, in our cells to carry out all of the jobs needed to survive and thrive, such as growing hair, building lean muscle mass, and signaling our thyroid to function. Growing hair, skin, and nails need collagen, an very abundant amino acid in our body. Some people don’t manufacture enough, due to genetics or epigenetics, so eating delicious sources of protein high in collagen is very advantageous. Oxtail comes from the tail of a cow and is flavorful, fatty, and easy to cook. It’s filled with collagen and other bioavailable nutrients. Place it into the crockpot and go do your thing; 6-8 hours later you will have a scrumptious meal.
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I’m always looking for easy, healthy, and delicious ways to feed my crew of five kids. We all want big flavors and sauces. This Low-Carb Chicken Bake recipe is full of protein, healthy fats, and fresh veggies. A perfect summertime recipe after a trip to the farmers market. Prioritizing to eat optimal amounts of protein is important to overall health. Protein builds lean muscle mass, our longevity organ, helping us stay strong and active. They make enzymes and hormones so that our body can function. They also provide nutrient transport to our cells and maintain pH and fluid balance. If you have been experiencing hair loss, eating more protein will help support your hair growth. Protein is essential to life and this low-carb recipe is full of nutrition.
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If you are dairy-free and looking for an alternative to whipped cream, look no further. This Whipped Coconut Cream recipe is sugar-free, low-carb, easy to make, and versatile. Using the white coconut meat from full-fat, canned coconut creates a healthy dessert topping. Coconut is high in fiber and a healthy source of fat that is part of the equation to feeling satiated. Healthy fats help us stabilize blood glucose levels, build the myelin sheath around our cells, make our hormones, and promotes gut and brain health.
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When you’re on an animal-based diet, you try to figure out ways to bring back some recipes you had in a previous life. One of those for me was a basic cake. I have 5 kids, and the thought of not baking a cake that suits all of our needs, and tastes great, was not something I was ready to give up on. Yes, my 5 kids are all animal-based, and we all prioritize eating protein everyday. Most people, especially women, under-eat protein. Every cell in our body needs protein, as well as our tissues and bones. Building lean muscle is crucial to your overall health and longevity. This Low-Carb High Protein Cake recipe fits the bill on all levels. It’s made with all animal-based ingredients, such as eggs, and egg white powder. The texture is that of white fluffy cake you’d expect from a boxed cake. It’s taste is light and delicate and will pair with any flavors you choose to dress it up. I prefer using whipped coconut cream or homemade whipped cream with fresh berries, but I’ve also layered it with sugar-free chocolate ganache.
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Heading out for fajita night with your family? Think again. While ordering fajitas at your local Mexican restaurant seems like a healthy idea, it’s not. The restaurant is most likely cooking your fajitas in rancid seed oils, such as canola, soybean or vegetable oil, which we now know wreaks havoc on our mitochondrial function. My Low-Carb Steak Fajita recipe is easy to make, uses grass-fed steak and healthy oils that will support your health goals. We cannot control the cooking methods used in restaurants, but we can make healthy choices when cooking at home. And guess what? Your meal will taste even better!
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My Greek Lemon-Butter Dover Sole recipe is low-carb, delicious, a rich source of essential fatty acids, protein, minerals and fat-soluble vitamins like vitamin A, E and D, and almost zero fat. The most effective way to satiate yourself is to eat more protein and some healthy fats, helping you crush your sweet cravings. Added olive oil, fresh lemon juice and butter make a savory, rich sauce. Your gut and brain speak to each other all day long and the two hormones, ghrelin and leptin (your hunger and satiety hormones), are often out of balance when eating a high-carb diet.
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One dish I find myself missing the most since going low-carb decades ago is pasta. I’ve tried many different low-carb versions over the years and it comes down to texture. This Low-Carb Pasta Carbonara recipe calls for low-carb, egg-based noodles that cannot be replaced so follow the directions carefully. After boiling the “pasta” for 10 minutes, the texture tastes as close to the real thing as possible, yet provides me with protein and zero carbohydrates, the key to staying insulin sensitive and metabolically flexible. I love this simple, healthy carbonara sauce, keeping this recipe animal-based for me, which helps me maintain my lean muscle mass, our longevity organ.
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Shawarma is an Arab meal that is made by grilling meat on a spit. Since most of us don’t have a spit, I created this delicious version for my family. We love topping ours with pickles, pickled red onion and olives, and sheep milk yogurt for a tangy finish, but feel free to create your own version. You can buy a store-bought shawarma seasoning mix, but I prefer to make my own, making sure I’m using pure ingredients with no fillers or additives. You can use this on beef, pork and even shrimp to change it up. Eating a low-carb diet may be very helpful in weight loss, weight maintenance and burning fat for fuel versus glucose. Low-carb diets support the mobilization of stored fat on the body to use as energy, the preferred fuel source for your heart and brain. Whenever choosing chicken, it is best to purchase pasture-raised, organic chicken to minimize incoming toxins, which ultimately lead to chronic inflammation - the root of all diseases. Enjoy!
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Who doesn’t love a solid bowl of chili on a cold, winter day? Who doesn’t eat beans? I am not one to recommend beans due to their high level of anti-nutrients called lectins. All plant food have anti-nutrients, some more than others. Legumes (beans, peanuts, soybeans), and whole grains can interfere with the absorption of calcium, iron, phosphorus, and zinc. Cooking them absolutely reduces the lectin load some, but I, for one, work too hard on my daily nutrition to consume foods high in lectins. Besides, my chili recipe is full of flavor and texture - you will not miss those beans or the gas!
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