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05/21/2026

Spring is in full bloom, and so is this glass of pure vibrant wellness! 🌱✨ Introducing the Spring Green Smoothie—the ultimate crisp, clean, and creamy reset.
This green smoothie has an incredibly bright and uplifting taste, thanks to a beautiful pairing of fresh garden mint, a touch of earthy rosemary, and a sharp pop of fresh ginger and lemon juice. 🍋
Because it uses a whole avocado, h**p hearts, and a splash of MCT oil, it’s packed with healthy fats that give it a rich, velvety texture without a single drop of dairy. It’s the perfect, nourishing fuel to hit the reset button.
The Recipe (Makes 4 cups—perfect for sharing or saving for later!):
The Greens & Herbs:
2 cups spinach & romaine mix
½ cup microgreens
1 small bunch of fresh mint
1 sprig fresh rosemary
The Healthy Fats & Crunch:
1 whole avocado
1 tbsp h**p hearts
1 tbsp flax seeds
1 splash MCT oil
The Brighteners:
1 ½ tbsp lemon juice (or to taste)
1 tsp fresh ginger
2 cups water (adjust for your favorite thickness)
Directions: Toss it all into a high-powered blender and blend until perfectly smooth and velvety.

05/19/2026

I wanted to share a little tip I’ve been enjoying lately.
I have been using goat milk as my coffee creamer for quite some time now—also known as a “Capriccino.” Is this something you’ve tried?

I’ve also started replacing regular milk with goat milk in many of my recipes.

I’ve done a little research to learn more about the benefits of goat milk compared to cow milk, and I thought this breakdown might be helpful if you are considering the switch:

Which one should you choose?

Choose A2 Cow Milk if you love the exact taste of traditional milk but want to avoid the “heavy” feeling or bloating.
Choose Goat Milk if you have more sensitive digestion or want the extra boost of MCTs and easier-to-process fat globules.

Key Differences

- Digestibility: Goat milk is significantly easier to digest. Its fat globules are smaller and it forms a “softer curd” in the stomach, which allows it to be processed much faster than cow milk.
- Allergies & Sensitivity: Most cow milk contains A1 beta-casein, a protein often linked to digestive inflammation. Goat milk is naturally predominantly A2 casein, which many people find doesn’t cause the same bloating or discomfort. It also contains slightly less lactose (about 1g less per cup).
- Nutrient Bioavailability: Research suggests that minerals like iron, calcium, and magnesium are more efficiently absorbed from goat milk than from cow milk.
- Flavor Profile: Cow milk has a familiar, neutral sweetness. Goat milk is often described as creamier and slightly tangier.

The Keto Perspective
If you are tracking macros or staying keto-compliant:

- Carbs: Both contain roughly 11–12g of net carbs per cup. They aren’t strictly “keto,” but can be used in small amounts.
- MCTs: Goat milk contains about double the Medium-Chain Triglycerides (MCTs) compared to cow milk. MCTs are preferred by the body for quick energy conversion, which is a nice bonus for metabolic health.

I’d love to hear your thoughts if you decide to give it a try!

05/15/2026

I was trying to make something healthy for a picky eater.

He didn’t end up having any, but the results were still delicious.

I made Cauliflower n’ Cheese, inspired by the recipe.
https://drgundry.com/cauliflower-mac-and-cheese/

This is such a scrumptious side dish and so easy to make. I’m definitely keeping in on my menu.
Ingredients:
Olive oil
2 heads of cauliflower, cut into florets
2 tablespoons coconut oil
2 tablespoons tapioca flour
1½ cups coconut milk
1 tablespoon Dijon mustard
½ teaspoon garlic powder
½ teaspoon smoked paprika
1 teaspoon sea salt (or to taste)
1 teaspoon pepper (or to taste)
1¼ cups grated goat’s milk Cheddar
¼ cup grated Parmigiano-Reggiano
Vegan option: Substitute cheeses with 1 cup of nutritional yeast
Instructions:
Place the cauliflower florets in a microwave safe dish. Add about 1 inch of water and microwave for about 8 minutes on high, until it is fork-tender.
Preheat your oven to 350°F and lightly coat an 8×8-inch baking dish with olive oil. Add the steamed cauliflower and set aside.
In a large saucepan, heat the coconut oil over low heat. Stir in the tapioca flour and cook, stirring frequently, until lightly golden.
Add coconut milk, Dijon mustard, garlic powder, paprika, and salt. Whisk continuously for 3–5 minutes until the sauce thickens.
Stir in the goat cheese until fully melted and smooth.
Pour the cheese sauce evenly over the cauliflower and top with Parmigiano-Reggiano.
Bake for 20–25 minutes, until bubbly with a golden, crispy top.

05/07/2026

When you go on vacation you usually over do things.... stay up late, get up early, play hard, eat and drink too much of the "bad stuff". And then, when the vacation is over, it's "recovery time". You need a vacation from your vacation. Don't get me wrong. It was fun! And you probably plan on doing it again, right? But, getting back to normal takes a little while.
That's how it was for me this past Easter weekend. Our youngest son came up to visit along with more family, and we wanted to spend every minute with them. And, the last thing we wanted to worry about was eating right. Though we didn't really over indulge, I could feel the effects of the foods that weren't that healthy for me. Bloating, sluggish, just plain yucky.
Now that we're through with the "vacation" it's time for a reset.
I like to start and finish my day with a "shot". (wink, wink)

3 oz warm water
1 tbsp honey
1tbsp lemon juice
1 tsp ground ginger
1 pinch cayenne
1 pinch of cinnamon
Mix and toss it back.

And for breakfast, lunch or supper, I like to have a smoothie. Here's one I like.

Handful of fresh spinach
1 1/2 cups of frozen fruit
1 green-ish banana
1 tbsp greek yogurt
1/2 tsp flax seeds
1/2 cup cold water
1 tsp cinnamon
Blend and enjoy!

04/11/2026

Homemade Granola

homemade granola has become a staple in my home.
One of my favorite, weekday breakfast, is a parfait made with my homemade granola over goat, milk, and frozen organic fruit, such as blueberries, cranberries, raspberries, and strawberries.

This particular batch of homemade granola is special. It’s the first time I used nuts that I soaked first. I didn’t exactly do it right because instead of drying the nuts before roasting them. I thought it would be OK to just do a sort of, slow roasting, so I feel like they got a little overcooked.

Ingredients:
A cup of finally chopped pecans
A cup of finally chopped walnuts
A cup of finally chopped hazelnuts
About a half a cup, I finally chopped pistachio
About a handful of cocoa nibs
A handful of dried organic Goji berries
A handful of dried cranberries
about 2 tablespoons of flaxseed.

I tossed all of these ingredients together with about a quarter cup of coconut oil, a quarter cup of olive oil, and some salt and pepper.
Because the nuts were already roasted I just put these in the oven at about 175°F for about 20 minutes stirring intermittently.

04/10/2026

Early Morning Matcha

I love it when my kids share their healthy cooking videos 🥰
Side note: pure maple syrup is a significant source of sugar and should be used only In moderation.

04/08/2026

Cauliflower Egg Salad
Inspired by Claudia Curici | Health & Wellness Coach

This was so good.
The recipe swaps high-carb potatoes for cauliflower and processed story bought mayo for a healthier easy homemade version.

I made this for Easter, and immediately wished I doubled the recipe.
In place of Dijon mustard I used truffle mustard from a holiday gift basket I received.
I think this gave it a more earthy, less tangy taste.
I also used frozen Organic Rainbow Cauliflower that made it especially colorful.

Tip: The “Rainbow Cauliflower” provides extra antioxidants (anthocyanins in the purple florets and carotenoids in the orange ones).

Ingredients
1 bag of frozen cauliflower
4 pastured eggs, hard-boiled
⅓ cup whole Kalamata olives cut in half
1 small white onion, finely chopped
1 heaping tablespoon capers, drained and roughly chopped
1 tablespoon fresh dill, chopped
2 tablespoons extra virgin olive oil
2 tablespoons apple cider vinegar
1 tablespoon Dijon (or truffle) mustard
Sea salt and freshly ground black pepper, to taste

Instructions
Prepare the dressing: In a small blender or using an immersion blender, combine one of the hard-boiled eggs, mustard, olive oil, and apple cider vinegar. Blend until creamy. Season with salt and pepper to taste.
Assemble the salad: Cut defrosted Cauliflower florets into bite-sized pieces. Roughly chop the remaining three eggs. Add them to the bowl with the cauliflower, along with the onions, olives, capers, and dill. Pour the dressing over and gently toss to combine.
Taste and adjust: Taste and season with additional salt and pepper if needed.

04/05/2026

Eating the rainbow 🌈

I’m working on food presentation, but the food gets eaten so quickly after being served I hardly have time to take a picture!
“An artfully arranged plate enhances appetite, increases overall satisfaction, and can make meals more memorable.“

I found these organic purple sweet potatoes and couldn’t wait to make something with them!

This evening’s dinner consisted of roasting a pasture raised whole chicken with a variety of colorful, delicious vegetables; specifically chopped onion, have brussels sprouts, chopped purple sweet potatoes, chopped carrots, and mushrooms.
I I drizzled olive oil over everything and seasoned everything with paprika, rosemary, onion, and garlic powder, salt, and pepper.
I cooked everything at 375°F for about 30 minutes. Making sure that the chicken interior temperature was at 165°.

03/31/2026

Salmon Piccata

If you’re eating healthy then you’re probably eating salmon often.
I love salmon, but try to find new ways to enjoy it.
When I found this new way to prepare it, I was excited to try.
I’m not a fan of Chicken Piccata. I’ve never licked lemony chicken, but I’ve always loved lemony salmon.
So this recipes just seemed to make so much since!

Modifying a recipe I found for chicken piccata, I made a type of piccata sauce that I can just put on top of my salmon.
It’s a new family favorite, and has been requested to be on the menu at least twice a month.

Ingredients

2 pounds Wild Caught Sockeye Salmon
½ teaspoon freshly cracked black pepper
1 ¾ teaspoons sea salt
1/2 cup cassava flour
1 tbs arrow root (mix with a little warm water to dissolve)
10 tablespoons unsalted butter
4 tablespoons extra-virgin olive oil
1 shallot or small onion, finely chopped
1 tablespoon minced garlic (from 4-6 cloves)
1 ½ cups chicken stock or vegetable stock
1 teaspoons lemon zest (from 1 lemon), plus more to taste
1 tablespoon fresh lemon juice
2 tablespoons capers, drained
Fresh parsley, chopped, optional

Instructions

Add the shallot or onion to the pan and cook, stirring occasionally, until soft and fragrant, about 2 minutes. Add the garlic and cook, stirring, until fragrant, 1 minute more. Stir in the stock, cassava flour, and arrow root. Simmer until the liquid is reduced by half, 4-5 minutes. Reduce heat to low, then stir in 4 tablespoons of the butter, capers, lemon zest, lemon juice and the remaining ½ teaspoon of salt. If the liquid becomes too think, add a little more chicken stock or vegetable stock.
Pour the sauce over the Salmon and garnish with parsley before serving.

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03/24/2026

Soak Your Nuts

Did you know you are supposed to soak your nuts?
This is something I just learned while reading “Inner Engineering: A Yogi’s Guide to Joy”
By: Vasudev

It totally makes sense.
Soaking raw nuts, or “activating” them, involves soaking in salted water for 7–12 hours to reduce phytic acid and enzyme inhibitors. This process improves digestibility, increases nutrient bioavailability (iron, zinc), and enhances taste.
Harder nuts require longer soak times (8+ hours) and softer nuts needing shorter periods (2–4 hours) to avoid becoming mushy.
Generally, soak in water with 1 tsp salt, then drain, rinse, and optionally dehydrate for maximum crispness.
Nuts can be dehydrated in an oven at 105°F–150°F to restore crunch and stored in airtight jars.
Here are a couple of great sites that explain it more.

https://www.nuthut.ca/blogs/sprouting-information/soaking-times-for-nut-and-seeds-for-sprouting-or-activating-them

https://timesofindia.indiatimes.com/life-style/food-news/soaking-time-guide-how-long-to-soak-nuts-seeds-and-grains-for-best-digestion/articleshow/126448262.

02/07/2026

Venison Sausage Gravy, and Biscuits
My brother-in-law recently came home from Georgia with a bunch of spicy venison sausage. Today, I decided to make some yummy Bisquits and gravy using the venison sausage. The biscuit recipe is from Dr. Gundry‘s, Unlocking the Keto Code recipe. And let me tell you what, these biscuits are so buttery and delicious!
I made some modifications to his recipe and have included them below.

Keto Biscuits
INGREDIENTS:
2 cups almond flour
2 teaspoons aluminum-free
baking powder
1/2 teaspoon xanthan gum
1/2 teaspoon 1-for-1 allulose or monk fruit sweetener
1 teaspoon iodized sea salt
2 omega-3 eggs or vegan egg substitute
4 tablespoons (1/2 stick) butter or coconut oil, melted and cooled to
lukewarm
2 tablespoons MCT oil
1/4 cup organic sour cream, unsweetened goat’s-milk
yogurt or coconut yogurt

MAKE THE BISCUITS:
Preheat the oven to 350ºF. Line a baking sheet with parchment paper.
In a large bowl, combine the almond flour, baking powder, xanthan gum, sweetener, and salt.
In a separate bowl, whisk together the eggs, melted butter, MCT oil, and yogurt.
Add the wet ingredients to the dry ingredients and stir until a cohesive dough forms.
Using a cookie scoop or a large spoon, place a dollop of dough, (about 12 tablespoon-size balls) on the prepared baking sheet as you go, keeping them several inches apart.
Bake for 13 to 16 minutes, until golden brown and firm on top.
Let cool until just warm before eating.

For the venison sausage gravy;
after browning, the venison sausage and adding the onions, I started to make the gravy after the onions were wilted. I added some time, basil, and garlic powder along with goat, milk and arrow root for thickening. I think the secret to really good gravy is patients. Keeping the heat on low and constantly stirring.

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