PRODUCE GAMES: TOUCHDOWN WITH STRAWBERRIES

There is so much excitement that centers around NFL Football every season from  Fantasy football drafts to the beautiful charisma of the  Dallas cheerleaders to endless reruns of Monday Night Football advertisements, and of course close knit gatherings to watch Sunday Football! To many sports fans, NFL Football marks the initiation of fall , but for foodies like myself the abundance of seasonal foods like acorn squash, pumpkins, figs, sweet potatoes, and pears mark the beginning of fall!  So in the ever-changing game of produce, foods like berries ,as the iconic sweet but rich strawberry tend to be the underdog team in the produce games!  Whether it’s seasonal specials at restaurants, holiday recipes, or shopping  at the grocery store, strawberries have so many winning moves to get out of the offensive position  and into end zone to score a touch down!  Here are reasons why teaming up with strawberries can score you an instant touchdown within!

• Strawberries are  low in calories (32 cal/100 g) and fats but rich source of health promoting photo-nutrients, minerals, and vitamins that are essential for optimum health
• Strawberries have significantly high amounts of phenolic flavonoid phyto-chemicals called anthocyanins and ellagic acid. These help against cancer, aging, inflammation and neurological diseases
• Strawberry has a high  ORAC value (oxygen radical absorbance capacity, a measure of anti-oxidant strength) of about 3577 µmol TE per 100 grams.
• Strawberries contain vitamin-A, vitamin-E and health promoting flavonoid poly phenolic antioxidants such as lutein, zea-xanthin, and beta-carotene in small amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS)
•  Helps burn stored fat because anthocyanins which stimulate the burning of fat
•  Boost short-term memory
. The anthocyanins boost short-term memory by 100 percent in eight weeks. (The Journal of Agricultural and Food Chemistry)
• Low in Calories  and High in Fiber
• Ease Inflammation
• Lower cardiovascular disease due to the flavonoids
• Promote bone health
• Great for your bones: Strawberries are rich in minerals like manganese and potassium that not only help promote bone growth but also help keep them in mint condition contain potassium, vitamin K and magnesium which are important for bone health
• Prevent esophageal cancer
• Anti-aging properties
• Natural biotin in Strawberries helps build strong hair and nails. They also contain the antioxidant ellagic acid, which protects the elastic fibers in our skin to prevent sagging
• Aids in weight loss
• The compound nitrate found promotes blood flow and oxygen in our body, which is great for weight loss
• Promote eye health-Research shows that eating three or more servings of fruit like strawberries may lower the risk of macular degeneration, a condition resulting in vision loss
• Amazing source of folate - Inadequate amounts of folate in the aging population can contribute to atherosclerosis, vascular disease and even a decline in cognitive function
• Prevents hair loss: Folic acid, vitamin B5, vitamin B6 and ellagic acid present in strawberries helps prevent your hair from falling and thinning
• High in fiber which help aid and improve digestion
• Boosts immunity because they are packed with vitamin C, which protect you against infections
• Boosts memory with a naturally occurring compound called Fisetin, which is a flavonoid present in strawberries that  help enhance memory by stimulating the signaling pathways

ZEN ON A PLATE ORGINAL COCONUT STRAWBERRY SHORT CAKE 

(GLUTEN FREE, DAIRY FREE)

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CAKE INGREDIENTS

Dry Ingredients

1 Cup of coconut flour (gluten free)

½ cup of oat flour (gluten free)

½ teaspoon of salt

1 Tablespoon of Flax

½ teaspoon of salt (sea salt)

1 Tablespoon of Xylitol ( I used Xylitol or Stevia )

Wet Ingredients

4 eggwhites ( use lemon juice when mixing it will help keep the foam more elastic)

2/3 cup of butternut squash (can natural version)

1 Tablespoon of Vanilla

¼ cup of coconut milk lite (culinary version to cook with)

½ cup of agave light

2 Tablespoons of Walden Farm Strawberry Jams  -GREAT FOR BAKING (No sugar or Calories ) or you can look for natural low sugar strawberry jam

3 Tablespoon and ½ Tablespoon of coconut oil

Frosting

12 Strawberries –Use 7 with the stem removed for the blender

Two cups of coconut yogurt (greek style preferred)

1 Tablespoon of PB2  (powdered chocolate peanut butter ) Bell plantation brand I used www.bellplantation.com

1 Tablespoon of Coconut Flour- Thickening

2 Tablespoons of Agave light

 If you want it extra sweet (add teaspoon or two of stevia or a packet)

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Directions:  Heat ove to 350 F, and grease circular baking pan with coconut oil. Take Dry ingredients minus the flax and put in a large bowl. Then t start with the eggwhites and mix alone with lemon juice in a seperate bowl to help keep elastic and then pour all the liquid ingredients together except the coconut milk and use only one Tablespoon of the jam for this part. Add the flax to the liquid part . Then combine with the dry ingriedients and mix all together. Once you have the dough add the last Tablespoon of Jam and the ¼ cup of coconut milk and stir around.  Then pour in circurlar pan and smooth out with spatula making it even. Put in the oven for 35-40 minutes.

Frosting:

Slice 6-7 strawberries (around ¼ cup or more) and put in blender. Then take the rest of the ingredients and add to blender until it’s in puree form. Put in the fridge for 30 minutes so it hardens up more.

*Garnish with remaining strawberries and add coconut whipcream or vegan chocolate chips if you are serving for dessert.

Notes: To make vegan replace eggwhites which four Tablespoons of Flax seed (3 Tablespoons of water per Tablespoon of Flaxseed) You can also garnish with sliced almonds too.

FAT BURNING MIX WITHOUT REFINED SUGARS

Healthy Fat: Coconut Oil

Protein: Eggwhites, Flaxseed, Oat Flour, PB2 (protein powder

Fiber: Coconut Flour, Butternut Squash, Strawberry, Coconut Yogurt

Carb: Oat Flour

DISCLAIMER: The nutritional and well-being information on this site is not intended to be a substitute for professional nutritional or  medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

For more information go to www.zenonaplate.com

FIT FOODIE BATTLE: THE WATER BALLOON FIGHT OF CHIA SEEDS!

Water balloon fights are not just part of summer fun, but if your imaginative like my self, they filtrate into the world of health! Just like the popular infomercial Cha Chia Pet, these magical Chia Seeds expand like water balloons in your tummy when paired with water or other liquids.  The battle begins the moment you decide if you go wet or dry on your #zenonaplate!  It's a fact that Chia Seeds grow exponentially when combined with water, so it's a for sure winner in the fit foodie battle to go wet over dry!  The water effect pushes weightloss to the edge and reduces the battle of the bulge because  Chia Seeds with water keep you satisfied longer!  Chia Seeds have extra  ammunition in the battle of weight loss and to maintain a healthy weight : 

• High in Protein, Fiber, Fat, calcium, antioxidants, and omega-3’s
• Support Heart Health
• Stabilizes Blood Sugar
• High Quality Protein
• Detoxification
• Anti-inflammatory Properties
• Weight loss- Essential Fatty Acids which speed metabolism
• Energizing food
• Fiber and Nutrient rich food- provide fiber, iron, calcium, niacin, magnesium, zinc and phosphorus
2 tablespoons of Chia = 7 grams of fiber, 2 grams of protein, 205 milligrams of calcium, 5 grams omega-3

WATER BALLON FIGHT WITH THE CHIA BY

*CHIA PUDDING, YOGURT, OR MOUSSE

*CHIA BEVERAGE – Add to juice, water, coconut milk, or other liquid drinks

* BAKED RECIPES- Muffin, Cookies, Cakes or Bread Recipes you can upgrade a recipe by adding a Tablespoon or Two to the recipe.

SMOOTHIES: Throw them into a smoothie!

SPECIAL ZEN ON A PLATE FAT BURNING PB& J CUPCAKE 

DAIRY FREE, GLUTEN FREE, AND NO REFINED SUGARS 

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CUP CAKE INGREDIENTS

1 ½ cup of gluten free oat flour

1 Banana (remove peel and split in half , put in blender)

¾ Avocado (replacement of coconut oil) (remove skin and pit) (Blender)

¼ cup of Xylitol (can use stevia if you don’t have this)

1 tsp of salt

½ tsp of baking soda

½ cup of Powdered Peanut butter ( I used Just Great Stuff Brand)

1 Tablespoon of Vanilla Extract

½ cup of Agave light sweetener

3 Egg Whites

½ to ¼ cup of unsweetened almond milk

1 scoop Protein powder (plant based vanilla recommended) I used Vega

Olive or coconut oil to grease pan

1 Tablespoon of Chi Seeds

FROSTING

1 small 6 oz coconut milk yogurt Greek style

½ cup of blackberries

¼ cup of agave light

1 Tablespoon of Powdered Peanut Butter

1 Tablespoon of Stevia

1 tsp of cornstarch (for thickening)

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DIRECTIONS

*Heat oven to 350 Fahrenheit. Gather all ingredients and grease muffin pans with coconut oil.

*In a blender take avocado and banana and blend until it’s a puree form.  Then pour to large bowl and combine the rest of the liquid ingredients and then pour all the dry ingredients except for the Chia seeds. Stir and blend until batter is consistent and then fold in the one Tablespoon of Chia Seeds and stir around. Once finished take ¼ measuring cup to scoop up batter and pour in muffin tins. It should be enough for 10- 12 muffin  cakes. Then put in oven for 25 minutes. Take out  Let it cool for 25 minutes.

FROSTING

In a blender take all the ingredients for the frosting and blend. If you don’t have a blender then mash the blackberries first and then blend with the remaining ingredients. Put in the fridge for an hour. Use a spoon to decorate the baked cup cakes with frosting.  Take 1 teaspoon t- ½ Tablespoon is enough per cupcake. 

NOTES:  Garnish with remaining blackberries, vegan chocolate chips or coconut flakes. You can replace the egg whites with egg replacer or flax seed for vegan

FAT BURNING RATIO MIX: 

HEALTHY CARB: OAT FLOUR, BANANA,

                FIBER: BLACKBERRIES, CHIA SEEDS

                PROTEIN: POWDERED PEANUT BUTTER, PROTEIN, COCONUT  MILK  YOGURT, EGG WHITES, AND CHIA SEEDS

HEALTHY FAT: AVOCADO, COCONUT MILK YOGURT

DISCLAIMER: The nutritional and well-being information on this site is not intended to be a substitute for professional nutritional or  medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition

For more information go to www.zenonaplate.com

HEALTH DRAMA:THE FLAXSEED AFFAIR

In the digital age there is no escaping the endless drama from our social media to sometimes our customized wacky Google  searches( you know what I’m talking about don’t be shy) and of course our never ending junk emails. Surely, but slowly the drama that we watch in our homes from our TV regarding our favorite soaps and  sitcoms are being replaced from the drama in the blogosphere of healthy living!  The most recent drama that has taken health connoisseurs including myself by storm is  “The Flaxseed Affair.” Endless articles and publications have revealed so many reasons why fish lovers including myself are cheating on their favorite dishes by secretly adding more of Mr. or Mrs. Flaxseed to their mix! .  There is so much hype in the health community about this miracle seed that hands down you need to get on board with the flaxseed affair and for these reasons:

* Lower Cholesterol: The soluble fiber content of flax seeds trap fat and cholesterol in the digestive system so that it unable to be absorbed. Soluble fiber also traps bile, which is made from cholesterol in the gallbladder.

* Improves hair and skin: The ALA fats in flax seeds benefits the skin and hair by providing essential fats as well as b-vitamins, which can help reduce dryness and flakiness. It can also improve symptoms of acne, rosacea, and eczema. This also applies to eye health as flax can reduce dry eye give you clear skin

* Lowers cholesterol-  As noted in The journal of Nutrition and Metabolism , “found that adding flax seeds into one’s diet can naturally reduce cholesterol levels.

Bile is then excreted through the digestive system, forcing the body to make more and using up excess cholesterol in the blood , furthermore lowering cholesterol”

*Aids in digestion and reduces sugar cravings: Flax is extremely high in both soluble and insoluble fiber which can support colon detoxification, fat loss and reduce sugar cravings

* High in Omega- 3 Fatty Acids

* Helps in reducing Menopausal Symptoms:The lignans in the flax have been used as an alternative to hormone replacement therapy because lignans do have estrogenic properties. It may also help reduce the risk of osteoporosis. It can even help menstruating women by

*High in Fiber: One of the most astonishing benefits of flax seeds is that they contain high levels of mucilage gum content.  Mucilage is a gel-forming fiber that is water-soluble and has incredible benefits on the intestinal tract.

*Flaxseeds are  great gluten free food- Using flax is a great way to naturally replace gluten-containing grains, which are inflammatory where flax is anti-inflammatory.

*High in Antioxidants, promotes immunity, and balances hormones.  Flax seeds are packed with antioxidants. Lignans are unique fiber-related polyphenols that provide us with antioxidant benefits for anti-aging, hormone balance and our cellular health in preventing cancer. .  By consuming flax regularly you can boost your immunity because the Lignans are known for their anti-viral and antibacterial properties.

 * Promotes weight loss: Since flax is full of healthy fats and fiber, it will help you feel satisfied longer so you will eat fewer calories overall which may lead to weight loss. ALA fats may also help reduce inflammation.

*Just two tablespoons of ground flaxseed contain more than 140 percent daily value of the inflammation-reducing omega-3 fatty acids and more lignans, a cancer-fighting plant chemical, than any other plant food on the planet

Notes: “Essential fatty acids. Fifty-seven percent of the total fatty acids in flaxseed oil are alpha-linoleic acid (ALA), one of three omega-3 fatty acids. When consumed, ALA is converted into the other, more powerful omega-3s, docosahexaeonic (DHA) and eicosapentaenoic (EPA) acids. Ground flaxseed has ALA, but flaxseed oil contains the highest amount.”

RELEVANT INFORMATION

Flaxseeds can also be called linseeds, are small, brown, tan or golden-colored seeds that are the richest sources of a plant-based omega-3 fatty acids, called alpha-linolenic acid (ALA) in the world!

FLAX SEED NUTRITIONAL INFORMATION

When you look at the nutritional benefits of flax seeds, there are many things that will catch your attention.

A  1 ounce (3 tbsp) serving of flaxseeds contains:

• Omega-3 (ALA) 6,338mg
• Fiber 8g
• Protein 6g
• Vitamin B1 31% RDA
• Manganese 35% RDA
• Magnesium 30% RDA
• Phosphorus 19% RDA
• Selenium 10% RDA

  WAYS TO HAVE A FLAXSEED AFFAIR STARTING RIGHT NOW!

1. Stir 1 Tbsp. ground flaxseed into oatmeal, cereal and smoothies

2. Use ground flaxseed as a topping for salads

3. Make vinaigrette with 1 Tbsp. Dijon mustard, 1 Tbsp. vinegar and 3 Tbsp. flaxseed oil.

4. Mix 1 Tbsp. ground flaxseed into tuna, chicken and egg salads

5. Add  whole or ground flaxseed to bread recipes

6. Toss. cooked pasta with 2 Tbsp. flaxseed oil

7. Coat and roast vegetables in equal parts flaxseed and olive oils.

8. Replace eggs in recipes with flaxseeds servings that equal eggs (see my recipe)

9.  Put in seasoning

10.  Mix into dips like hummus, guacomole, or other healthy spreads

 CHOCOLATE FUDGE CAKE WITH RASPBERRY FROSTING (VEGAN, DAIRYFREE, GLUTEN FREE, AND NO REFINED SUGARS)

• 1 ½ cup oat flour  Gluten Free
• ½ tsp sea salt
• ½ cup of Stevia Sugar Leaf
• ½ Agave light syrup
• ¼ cup unsweetened cocoa powder
• 2 Tablespoons of Flax Seed( Per every Tablespoon of Flax add 3 Tablespoons of water it equals one egg replacement in recipes)
• 1 tsp baking soda
• 4 Tbsp olive oil
• 1 Tbsp white vinegar
• 1 Tbsp vanilla extract
• 1 cup unsweetened almond milk
• ½ cup chocolate chips ( Chocolate Dream Dairy Free Vegan Chips Semi-Sweet ( Can use Lilly's chocolate chips for less sugar)

Raspberry Frosting

1 Bag of Frozen Raspberries

2 Cups of Coconut Yogurt (Greek Style Preferred)

¼ Cup Instant Vanilla Pudding Mix (Organic I used) You can use sugar free/fat free vanilla for less sugar

2 packets of monkfruit or stevia

Directions:

Cake

Preheat oven to 350° F.  Grease an 8 x 2 inch round Cake Pan s or 9 x 1½ inch round Cake Pan 

In a large bowl combine dry ingredients

Add wet ingredients and mix well

Stir in chocolate chips and pour batter into pan.

Bake for 37 minutes or until a toothpick inserted in center comes out clean.

Let cool and ice with your favorite frosting or see my recipe for raspberry frosting

• While the cake is baking  you can prepare the frosting. Put the thawed  raspberries in a blender and pulse into a smoothie like mixture. Add the purée to a small pot, and cook over medium-low heat, stirring constantly, until the purée has reduced by half. Cool completely. Add the Greek yogurt, pudding mix, and sweetner to a large bowl, and beat for 2 minutes, or until thickened. Mix in the raspberry purée. Chill for at least 2 hours before piping onto the cake.

Garnish

• Fresh Mint
• Raspberries
• Chocolate Chips 

DISCLAIMER: The nutritional and well-being information on this site is not intended to be a substitute for professional nutritional or  medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition

For more information go to www.zenonaplate.com

FOOD FORECAST: IT’S RAINING ACORN SQUASH!

It’s no longer shining with peaches and an overcast of watermelon, but the food forecast this fall is raining with acorn squash!  Get ready to embrace puddles of potassium and raindrops of antioxidants with this nutrient rich fruit! Toss your umbrellas, and whip out your aprons, baskets, and chef’s knives to make the most of this splashing fruit and for so many health reasons:

• Rich in Potassium which helps regulate blood pressure
• Has high levels of vitamin A which protects eye health
• Anti- Inflammatory fruit
• Great source of fiber, which aids in digestion.  Acorn squash provides 5 grams of dietary fiber in every 1/2-cup serving.
• Full of antioxidants to keep you looking young and to ward of chronic illness
• Anti-inflammatory- Good to treat Asthma, Arthritis, and other diseases
• Great for maintaining skin health
• Promotes strong bones
• Great food for weight loss in that it has zero fat, zero cholesterol, and one cup of cube acorn squash is 56 calories
• Anti- Viral
• Blood sugar regulation for diabetes
• Fantastic source of vitamin c which is important in immunity
• Prevents the onset of cataracts
• Good source of magnesium

FIBBERIFIC LEAN AND MEAN RECIPE

ACORN STUFFED WITH QUINOA, BLACK BEAN, CORN, AND AVOCADO MIX

3-4 small acorn squash, sliced in half

OLIVE OIL

1 medium onion (Cut and dice)

2-3 cloves of garlic, minced

1 teaspoon cumin

2  teaspoons coriander

2  4-oz. can of green chilies ( Cut up in small cubes)

1.5 cups cooked  gluten free quinoa ( Cook the Quinoa the night before)

1 can black beans ( drain and rinse)

¼ cup chopped scallions

¼ cup feta cheese OR ALMOND CHEESE,

¼ cup of corn

2 avocados, diced

2 limes squeezed, 1 lime for garnish

Sea salt

Arugula

Instructions

Preheat oven to 400 degrees F.

Cut acorn squash in half and scoop out the insides. Drizzle with olive oil and sprinkle with salt and pepper.  Oil the baking tray so the acorn squash doesn’t stick to it. Bake the  cut side up of the squashes for about  45-50 minutes or until your squash is tender in the middle and browned around the edges.  

Add olive oil in a large skillet over medium heat. Add the onion and a few pinches of salt and pepper. Cook the onion until soft and brown, and then add the garlic, cumin,  1 teaspoon of coriander and save the other teaspoon of coriander for once everything is added. Add the green chilies and stir again, then add the quinoa, black beans, scallions, feta or vegan cheese, squeeze two limes and then add another teaspoon or coriander and more  salt and pepper, to taste.

Remove skillet from the heat, then stir in the diced avocado. Taste and adjust seasonings.

Notes

 Make the gluten free quinoa a day before and store it in the fridge. Wait to add the avocado until ready to stuff & serve. Add some greens like arugula or baby spinach on the bottom of the plate with sliced lime. To make vegan don’t use feta, but use almond cheese.

 YIELDS 5-6 SERVINGS 

ALWAYS FOCUS ON COUNTING MACROS WITH HEALTHY PORTIONS

FAT: AVOCADO, OLIVE OIL, FETA

CARB: SQUASH, AND THE BLACK BEANS, QUINOA

FIBER: SQUASH AND BLACK BEANS

PROTEIN: BLACK BEANS AND QUINOA

DISCLAIMER: The nutritional and well-being information on this site is not intended to be a substitute for professional nutritional or  medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition

for more information go to www.zenonaplate.com

FOOD MATRIMONY: TOP SKINNY SWAPS FOR BETTER OR WORST

Can you take a guess what shopping for a  divorce attorney and going up two pant sizes have in common?  The failure to commit for better or for worst! Both maintaining a healthy waistline and having a happy marriage require commitment, mutual understanding, and a strong determination to always make it a priority!

Unfortunately, the notion “for better or worst” is failing miserably on both ends with new obesity statistics showing that nearly 2/3rds of adults are at an unhealthy weight. In 2014, more than 1.9 billion adults, 18 years and older, were overweight. Of these over 600 million were obese. On the spectrum of marriage, researchers in the United States estimate that 40-50 % first marriages and 60% in second marriages will end in divorce.

A strong marriage will go beyond the façade of glitzy diamonds, hot date nights, beautiful flourishing kids, whereas a thin waistline will go above and beyond strict diets, starvation, long hours at the gym, and the obsession of feeling inadequate when swimsuit season arrives. For a healthy waistline to ALWAYS STAY, and a MARRIAGE TO GO THE TEST OF TIME, it’s the small simple steps that one DOES IN THEIR EVERY DAY LIFE that will yield a greater percentage for happy results.  In honor of making your food matrimony work here are MY TOP SKINNY SWAPS FOR BETTER OR WORST!

• CAN SUB ANY OF THESE ITEMS IN YOUR FAVORITE DISHES OR RECIPES
• CHARTS FOR MORE HEALTHY SWAPS

1. 1. OLIVE OIL, AVOCADO, OR COCONUT OIL >BUTTER AND CANOLA OIL
   2.  BANNANA MASH IN BAKING> BUTTER
   3.   BROWN RICE > WHITE RICE
   4.  UNSWEETENED ALMOND, RICE, OR COCONUT MILK > COW’S MILK
   5.   RAW FRUIT>COCONUT WATER > FRUIT JUICE
   6.  WHOLE GRAINS> REFINED GRAINS
   7. GLUTEN FREE PRODUCTS> GLUTEN
   8. MARSHMALLOW FLUFF> FROSTING MIXES
   9. NATURAL LOW GLYCEMIC SWEETNERS LIKE STEVIA, OR XYLITOL >ARTIFICAL SWEETNERS
   10. COCONUT NECTAR, HONEY, MAPLE SYRUP, OR AGAVE > WHITE SUGAR
   11.  GREEN TEA >COFFEE > LATTES AND SUGARY COFFE DRINKS
   12.  ALMOND OR COCONUT FLOUR > WHITE GLUTEN FLOURS
   13. WATER WITH SLICED FRUIT> SPARKLING FLAVORED WATER > SODA
   14.  FRESH OR DRIED HERBS AND SPICES>SALT
   15. LOW FAT DAIRY> FULL FAT DAIRY
   16. SALMON > STEAK
   17. BAKED SWEET POTATO FRIES > FRENCH FRIES
   18. NUTRIONAL YEAST >VEGAN CHEESES> DAIRY CHEESES
   19. VEGGIE BASED SAUCE > CREAM SAUCES
   20. FROZEN BANNAS > ALMOND AND COCONUT ICE CREAM> FROZEN YOGURT> FULL DAIRY ICE CREAM
       (THROW IN A BLENDER)
   21. NATURAL PLAIN CEREAL GLUTEN FREE OATS/ MUESELI/QUINOA, > BOXED SUGARY CEREAL
   22. CAULIFLOWER> POTATOES
   23. GREEK YOGURT> SOUR CREAM OR LOW FAT MILK
   24. SPAGHETTI SQUASH or ZUCHINNI RIBBONS> PASTA
   25. RAW NUTS> PLAIN NUT BUTTERS> PROCESSED NUT BUTTERS (LOOK FOR ONE  INGRIENDENT TO AVOID THIS)
   26. PLANT BASED BURGERS> TURKEY BURGER > BISON BURGER> BEEF BURGER
   27.  VEGGIES> CRACKERS AND CHIPS
   28.  QUINOA> RICE
   29. TOASTED WALNUTS> CROUTONS
   30. STEEL CUT OATS> GRANOLA
   31. GLUTEN BROWN FREE RICE CAKES > BAGELS AND TOAST
   32. CACAO POWDER > COCOA POWDER
   33. HIMALAYAN SALT> TABLE SALT
   34. UNSWEETENED YOGURTS > SWEETENED YOGURTS
   35. FROZEN WHOLE VEGETABLES AND FRUITS > FROZEN TV DINNERS
   36. OLIVE OIL AND VINEGAR AND HERBS > PACKAGED SALAD DRESSINGS
   37. POULTRY AND FISH > RED MEAT AND PORK
   38. TOFU> CHICKEN
   39. MUSTARD> HOT SAUCE> KETCHUP> BARBEQUE SAUCE
   40. LETTUCE WRAPS> WRAPS
   41.  NATURAL CHOCOLATE PROTEIN BAR> CHOCOLATE CANDY BAR
   42. PROSECCO/CHAMPAGNE> RED WINE> WHITE WINE> LIGHT BEER> VODKA/SODA> MARGARITAS AND SUGARY MIXED DRINKS ( LIMITED TO ONE- TWO DRINKS A WEEK) 
   43. TRAIL MIX WITH DARK CHOCOLATE (NATURAL OR CREATE YOUR OWN)> COOKIES

  SINFUL BLUEBERRY COOKIE RECIPE ( GLUTEN FREE)

INGREDIENTS

1 CUP of Coconut Flour 

1 Cup of Plain Greek Yogurt

2 TBSP of Egg Whites

1/2 Tsp of Vanilla

1/3 cup of granulated stevia I used Sugar Leaf 

1 tsp of Baking Powder

1/2 tsp salt

3/4 cup of blueberries

Vegan Chocolate Chips (Lilly's, Enjoy Life ) 1  Tablespoon 

Directions

1)Preheat oven to 375 degree Fareinheit

2)Combine wet and dry ingredients seperately

3) Mix dry ingredients into wet ingredients and then stir in blueberries and chocolate

4) Drop tablespoons of batter onto a baking sheet lined with foil and spray with choice of plant oil or you can can take muffin holders and form into muffin shapes which is a larger cookie like I did. If thats the case your going to bake a bit longer by two- three minutes

5) Bake for 9-10 miutes for small cookies, and around 12 minutes if you use make it more in a muffin size like I did.

6) Take out and cool and then serve with some more blueberries or coconut whip cream!

HERE ARE SOME HELPFUL CHARTS I FOUND ONLINE FOR MORE OR SOME OF THE SAME RECOMMENDED SWAPS

DISCLAIMER: The nutritional and well-being information on this site is not intended to be a substitute for professional nutritional or  medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition