Recent Posts

Egg White Veggie Scramble

Egg White Veggie Scramble

  This veggie-heavy breakfast will leave you full and satisfied yet has very few calories. You’ll Need: 1/2 c onion, diced 1/2 c bell pepper, diced 1 small tomato one egg + three egg whites 1 tsp. extra virgin olive oil Italian seasoning (or, use […]

Couscous Sun-Dried Tomato Salad with Chickpeas and Feta

Couscous Sun-Dried Tomato Salad with Chickpeas and Feta

You’ll Need: 1 C. couscous, dried, not cooked 1 C. chicken stock 7 oz. jar sun-dried tomatoes, diced (reserve oil for dressing) 1 15-oz. can chickpeas, drained 4 oz. mixed greens (arugula is good) 4 oz. crumbled feta 1 red onion, chopped 1/2 C. fresh […]

Roasted Cauliflower

Roasted Cauliflower

Roasted Cauliflower Preheat oven to 375. Cut cauliflower head into florets, slicing so they lay flat. Drizzle about 2 Tbsp extra virgin olive oil over them, and toss with 2-3 minced garlic cloves. Roast for 30 minutes, then remove from the over and turn them […]

30 Day Emotional Eating Journal Challenge

30 Day Emotional Eating Journal Challenge

  Emotional eating is SUCH a common issue with many of the clients I deal with.  Anytime we’re using any substance to alter our moods… whether it be alcohol, drugs, or food… we are just suppressing those emotions.  We have to fully experience those emotions, whether […]

My Favorite Things

My Favorite Things

Farberware Air Fryer I’ve posted quite a few recipes that use an air fryer. While I don’t have experience with any other models, I’ve been really happy with the one that I have and it also gets great ratings on Amazon.  Someone recently asked me […]

Sweet Potato Fries in the Air Fryer with Yogurt Chipotle Aioli Dressing

Sweet Potato Fries in the Air Fryer with Yogurt Chipotle Aioli Dressing

Crispy Sweet Potato Fries in the Air Fryer For the sweet potato fries, I cut them in very thin strips to get them crispy. I drizzled about 1 tsp. of extra virgin olive oil over them and seasoned with sea salt and cracked black pepper. […]

Tofu in the Air Fryer

Tofu in the Air Fryer

Select firm or extra firm tofu.  Place in a towel to absorb excess moisture.  Dice tofu in small pieces.  Marinade in: 1/4 C. liquid aminos 2 Tbsp. lemon juice 1-2 Tbsp. Sriracha sauce 2 Tbsp. maple syrup 2 tsp. sesame oil Marinate for 20-30 minutes.  […]

Low Fodmap Meal Plan

Low Fodmap Meal Plan

FODMAP is an acronym for: (F)ermentable (O)ligosaccharides (D)isaccharides (M)onosaccharides and (P)olyols. Request my free Low FODMAP eBook HERE — I’ll share some tips on what to eat, what to avoid, and simple recipes for each meal. FODMAPS are a group of specific carbohydrates that are poorly absorbed in the small intestine, which […]

Clean Eating Tuna Salad

Clean Eating Tuna Salad

Clean Eating Tuna Salad 1/2 red or orange bell pepper, chopped finely 2 green onions, minced 2 cans tuna in water, drained 1 1/2 Tbsp. dijon mustard 1 Tbsp. Greek yogurt 1 Tbsp. extra-virgin olive oil Black pepper and Himalayan salt to taste Serve over […]

Tips for Dealing with Emotional Eating

Tips for Dealing with Emotional Eating

  If you are an emotional eater, you realize it’s a vicious cycle. You eat to deal with stress, sadness, or other emotions – but it ends up making you feel worse. Here are some ways to cope: DELAY THE URGE If you can delay […]