Friday, August 29, 2014

Shrimp & Plum Kebobs

Shrimp & Plum Kebobs

Toss quick-cooking shrimp, juicy summertime plums and zesty jalapeños with a simple cilantro-lime marinade for a deluxe meal in minutes. If you like, use peaches or nectarines in place of the plums and red or green bell peppers for the jalapeños.

Makes: 4 servings
Active Time: 35 minutes
Total Time: 35 minutes

  • 3 tablespoons canola oil, or toasted sesame oil
  • 2 tablespoons chopped fresh cilantro
  • 1 teaspoon freshly grated lime zest
  • 3 tablespoons lime juice
  • 1/2 teaspoon salt
  • 12 raw shrimp, (8-12 per pound), peeled and deveined
  • 3 jalapeño peppers, stemmed, seeded and quartered lengthwise
  • 2 plums, pitted and cut into sixths


  1. Whisk oil, cilantro, lime zest, lime juice and salt in a large bowl. Set aside 3 tablespoons of the mixture in a small bowl to use as dressing. Add shrimp, jalapeños and plums to the remaining marinade; toss to coat.
  2. Preheat grill to medium-high.
  3. Make 4 kebabs, alternating shrimp, jalapeños and plums evenly among four 10-inch skewers. (Discard the marinade.) Grill the kebabs, turning once, until the shrimp are cooked through, about 8 minutes total. Drizzle with the reserved dressing.


Make Ahead Tip: Equipment: Four 10-inch skewers


Per serving: 194 calories; 8 g fat (1 g sat, 4 g mono); 221 mg cholesterol; 5 g carbohydrates; 0 g added sugars; 24 g protein; 1 g fiber; 446 mg sodium; 292 mg potassium.

Thursday, August 28, 2014

Pumpkin Roll (no grains, no dairy, no refined sugar)

Pumpkin Roll 

(no grains, no dairy, no refined sugar)

10 servings
 I ½ cups roasted pumpkin or 1 can of pumpkin
1/3 cup + 1 tablespoon pure maple syrup (you can sub pure honey, as well)
4 eggs
¼ cup coconut oil or butter or ghee
1 teaspoon pure vanilla extract
1/3 cup coconut flour 
1 heaping teaspoon baking soda
¼ teaspoon sea salt
1 tablespoon pumpkin pie spice

Dairy Free Maple Coconut Whipped Cream Filling:
2 cans of full fat coconut milk, chilled in the fridge for at least one night (do NOT use light coconut milk!)
1 tablespoon pure vanilla extract
4 tablespoons pure maple syrup (you can sub honey as well)
1 ½ teaspoon pumpkin pie spice or cinnamon
optional thickener: 1 tablespoon arrowroot powder

Cream Cheese Maple Whipped Filling:
1 8 ounce package cream cheese
4 ounces of butter or ghee
¼ cup pure maple syrup or honey
1 tablespoon pure vanilla extract
1 1/2 teaspoon pumpkin pie spice or cinnamon
Preheat oven to 325. In a large bowl, mix together the pumpkin puree, maple syrup, eggs, vanilla and coconut oil. Mix together the coconut flour, baking soda, salt, and pumpkin spice. Combine the wet and dry ingredients together and stir until combined.
Line a 15×10 jelly roll style pan with parchment paper (very important!). Let some parchment paper hang over the ends. Pour your pumpkin mixture into the pan. With a spatula, even out the mixture so it’s nice and flat in the pan. Bake for 30 minutes.
Let cool for a few minutes. Don’t let it completely cool (also very important!). You still want it to be warm.
This is the tricky part. Using your parchment paper, start with the small side of the pumpkin roll (the 10 inch side) and roll up with the parchment paper and all. Mine did crack at a few places, but that’s ok. Just roll it up nice and tight in the parchment paper and let it cool.
 Now it’s time to make the filling.
 Dairy free whipped filling directions:
Your coconut milk will whip the best when the cans are chilled in the fridge for at least one day. I also put my bowl and mixers in the freezer for at least an hour to help it along. Get just the cream out of the coconut milk can by pouring the water out. Dump the cream into your mixing bowl and mix in the rest of the filling ingredients. Whip until smooth and soft peaks have formed. Depending on your coconut milk, you may or may not need a thickener. The mixture without a thickener will also get harder in the fridge, so you do not need a thickener if you don’t want to add one. I did go ahead and added 1 tablespoon of arrowroot and it made it just the consistency that I was looking for.
 Cream cheese whipped filling directions, if you are using the dairy version:
Whip together ingredients until smooth and creamy – about 10 minutes.
 Once your roll is cool, unwrap and spread your filling all over it until there’s a nice layer on it. If you made the dairy free option, you will not use all the filling. Just spread a nice layer over the pumpkin and save the rest of the filling – you can use it on top of my oh so yummy grain free pumpkin pancakes recipe, in coffee as a special treat, on top of a sweet potato or squash, or just eat it right out of the bowl.
Once the filling is spread all over, now it’s time to roll it back up. I used the parchment paper again to help aid me in making a nice tight roll. But, this time around, do NOT roll the parchment paper up with the roll. My roll did crack in a few places, but that’s ok. Just roll it up nice and tight. I also used some plastic wrap to get it even tighter and then you want to place in the fridge for at least an hour. Enjoy!
P.S. If your pumpkin roll cracks as you roll it up, you have options to mask the cracks.  You can save a little bit of filling and use it to frost the top of the roll with extra filling.   You can also sprinkle chopped nuts on top of the icing topped roll to make it look extra special.  You can also serve the pumpkin roll in 1 inch slices and no on will be able to tell it's cracked.  ENJOY!!

Wednesday, August 27, 2014

No Bake Pumpkin Pie Cups

No Bake Pumpkin Pie Cups

YIELD: 12 servings
Creamy pumpkin pie filling in a nut-and-date based crust makes a perfect hand-held treat for any holiday party - or, just to keep in the fridge for healthy nibbling!


2 tbsp coconut butter, (NOT oil), well-stirred and at room temperature
1/2 cup 100% cooked pumpkin puree, at room temperature (if your pumpkin is cold, the coconut butter may solidify when it comes in contact; if this happens, simply heat the mixture in the microwave for 20 seconds and stir to melt the coconut butter)
2 Tbsp pure maple syrup, preferably grade B
1/2 tsp pure vanilla extract
1/2 tsp ground cinnamon
1/4 tsp ground ginger
1/8 tsp ground nutmeg
1/8 tsp ground cloves
1 lightly packed cup medjool dates, about 10 pitted
2/3 cup raw pecan (or walnut) halves
1/2 tsp ground cinnamon


Combine coconut butter, 1/2 cup pumpkin puree, maple syrup, vanilla extract, cinnamon, ginger, nutmeg, and cloves in a bowl. Stir (or whisk) until very smooth.
Combine dates, pecans, and cinnamon in the bowl of a food processor fitted with the steel blade. Process until mixture becomes crumbly and then forms a large ball, about 45 seconds. Remove from food processor.
Divide mixture evenly between the 12 cups of a non-stick mini muffin tin. Dip a finger in water and press the mixture into each cup, forming a crust with an indentation in each.
Fill each cup with the pumpkin pie mixture; smooth the top.
Place muffin tin in the fridge and chill until slightly hardened.

Pomegranate and Avocado Dip

Pomegranate and Avocado Dip

This is one of my favorite recipes to make around the holidays.  If you have a holiday party to attend offer to bring this dip.  I guarantee most people have never had it and will love it.  Enjoy!

  • Ingredients:
  • avocados, peeled and diced
  • tablespoons fresh lime juice
  • cups mandarin orange sections, diced
  • cup pomegranate seeds
  • 1/2 cup green onion, thinly sliced
  • 1/2 cup cilantro, minced
  • tablespoons honey
  • 1/2 teaspoon salt
  • jalapeno, minced (make sure to wear gloves)


  1. 1
    Mix all ingredients together and let sit for 1 hour in fridge for flavors to blend.
  2. 2
    Serve with home made pita chips or anything else you like to dip.

Tuesday, August 26, 2014

Fat vs. Muscle

Fat vs. Muscle

I ask you.... what are you trying to change?  Your body or just a number on the scale? 10lb's lost on the scale does NOT mean 10lbs of FAT lost from your body. I feel like SO many of us get caught up with a number on the scale.  I know I am one of the guilty ones too!  I hardly ever get on my scale anymore.  I felt like I was too focused on a number and not how my clothing feels. 

We all carry out weight differently.  The image below is a perfect example of that.  You can weigh the same but be more or less toned then your friend who weighs the same.  It all depends on how much fat vs. muscle you have in your body.

When trying to lose weight or tone up try to stay away from the scale.  Focus on taking pictures and measurements.  You will occasionally want to check your weight and that is okay but stop being obsessed over the scale!  Don't forget about non-scale victories!!!

If you are not currently working out or eating healthy please feel free to email me 
or FB message me.  I would love to help get you set up for success!!!

Crock Pot White Bean Chicken Chili

Crock Pot White Bean Chicken Chili

This is one of my favorite crock pot meals.  I can get everything ready the night before and turn the crock pot on in the morning.  It is the BEST feeling to come home after a busy day to dinner already waiting for you!  This is great for anyone who has bad acid reflux/heartburn and cannot handle all the red sauce in typical chili.  This is a meal you can make a big batch of and freeze some in small containers so you have home made meals ahead of time.  If you have never made white bean chicken chili before please give it a try! You will love it!

  • Ingredients:
  • (15 oz.) cans white beans, rinsed and drained
  • 4 cups low-sodium chicken broth
  • 1 tablespoon vegetable oil 
  • whole bone-in chicken breasts (3 lb.)
  • teaspoon salt and black pepper
  • onions, chopped 
  • cloves garlic, chopped
  • (4 oz.) cans roasted green chilies, drained
  • 1 cup water
  • 1 tablespoon ground cumin
  • Place beans and broth in a slow cooker. Cover and cook on high until beans are tender, 2 hours.
  • Warm oil in skillet over medium-high heat. Sprinkle chicken with salt and pepper. Place chicken skin side down in skillet; cook until brown, about 4 minutes. Turn and cook for 2 minutes more. Transfer to a plate; remove and discard skin. Drain all but 2 Tbsp. fat from skillet. Add onions and garlic; cook until softened, 5 minutes. Add onion mixture, chilies, 1 cup water and cumin to slow cooker. Stir; add chicken.
  • Cook on low for 6 hours, stirring twice. Remove 1 cup beans plus 1/2 cup liquid from slow cooker. Puree in a blender; return to slow cooker. Remove chicken, shred it and return to slow cooker. Spoon into individual bowls and serve.

Monday, August 25, 2014

Crock Pot Butter Chicken Recipe

Crock Pot Butter Chicken Recipe

  • 3 - 3.5 lbs chicken breasts, skinless & boneless, cut into 2" pieces
  • 4 garlic cloves, crushed
  • 2 medium onions, minced
  • 1/2 inch ginger root, peeled & minced
  • 2 tsp garam masala
  • 1 tsp curry powder
  • 1/2 tsp chili powder
  • 1/3 tsp salt
  • 1/2 tsp freshly ground black pepper
  • 6 oz can tomato paste
  • 14 oz can coconut milk, light
  • 1/4 cup whole wheat flour
  • 1/4 cup cilantro/scallions, chopped (for garnish)
  • Cooking spray (I use Misto)

Nutritional Info
Servings Per Recipe: 6
Amount Per Serving = 1 cup:
Calories: 388.5
Total Fat: 6.4 g
Cholesterol: 128.4 mg
Sodium: 306.3 mg
Total Carbs: 16.0 g
Dietary Fiber: 3.0 g
Protein: 63.0 g



This is one of my favorites!  Nothing like a delicious Paella recipe!    Paella is composed of rice, meat and vegetables.  In Valencia, where it's said to have originated, paellas are almost always single-protein dishes.  Here in America, however, we like to mix fish, chicken and pork.  throw in some vegetables and you have a complete good-for-you one-dish meal.

Photo: Yvonne Duivenvoorden

Recipe By Diane Welland MS, RD
Serves: 4
Hands-on time: 30 minutes
Total time: 1 hour, 15 minutes
  • 8 oz boneless, skinless chicken breasts
  • 4 oz deli-fresh, low-fat smoked turkey sausage, cut into bite-size pieces
  • 1 tsp olive oil
  • 1/2 medium onion, diced (about 1/2 cup)
  • 1 medium tomato, chopped
  • 1/2 red bell pepper, diced (1/2 cup)
  • 1/2 green bell pepper, diced (1/2 cup)
  • 1 tsp sweet paprika
  • 2 cloves garlic, smashed
  • 2 tbsp fresh parsley, chopped
  • 1/4 tsp saffron, optional
  • 1 cup brown rice
  • 1 cup low-sodium chicken stock
  • 1/2 cup frozen peas, thawed
  • 12 little neck clams, cleaned
  1. Simmer 3 cups water in a small saucepan over medium. Add chicken and cook for 10 to 15 minutes, depending on thickness. Remove chicken with strainer or slotted spoon and set aside. When cool, cut chicken into bite-size pieces. Bring same water to simmer again over medium heat, then add sausage; cook 5 minutes. Remove sausage and set aside, reserving poaching liquid in a bowl or measuring cup.
  2. Heat oil in a large nonstick sauté pan over medium-high. Add onion and cook for 2 minutes. Add tomato, red and green peppers and paprika. Cook for another 2 to 3 minutes, until vegetables start to soften.
  3. Mash garlic, parsley and saffron if desired together in a small bowl with the back of a spoon or fork until it makes a thick paste.
  4. Stir garlic-parsley mash into vegetables in pan. Mix in rice and toss together for 2 minutes, until rice is coated.
  5. Add enough chicken stock to reserved poaching liquid to make 3 1/2 cups. Save any extra stock, as you may need it later. Add stock mixture to rice in pan and bring to boil over medium-high. Reduce heat to medium-low, until mixture just simmers. Cover and cook for 35 minutes.
  6. Add chicken, sausage, peas and clams to rice. Cover and cook for another 10 to 12 minutes, until rice is tender and clams open up. If rice gets too dry and begins to stick, add extra broth. Serve in large bowls.
Nutrients per 1 1/2-cup serving: Calories: 260, Total Fat: 7 g, Sat. Fat: 1.5 g, Carbs: 25 g, Fiber: 4 g, Sugars: 4 g, Protein: 25 g, Sodium: 270 mg, Cholesterol: 70 mg