What I quickly made for supper when I discovered my meat hadn't defrosted...

A turkey/broccoli/ cheddar cheese quiche!

Here my recipe:

Turkey/broccoli/cheddar cheese quiche

For gluten free crust:

Add 1/2 tsp salt to 2 1/2 cups of GF flour

( I use cup for cup)

Cut 1 stick of butter into tiny pieces and mix into flour

Add enough ice water to form flour into a ball

Roll out pastry dough into a sheet of parchment

Transfer dough into a pie pan and trim excess edges. I like to pinch my edges to make them pretty!

Meanwhile:

Scald 1/4 cup of milk in a saucepan and allow to cool

Steam broccoli and chop and set aside

For egg filling:

Crack 2-3 eggs into a bowl

Add scalded milk

Add steamed broccoli

Add shredded cheddar cheese

*add 1 tablespoon of mayonnaise  to make a decadent, mouth watering, slightly more fattening version!

Pour egg/ veggie mixture into the crust

Sprinkle top with nutmeg

Bake at 350 degrees!

Enjoy!

My new favorite morning smoothie!

I don't like a lot of sugar in my smoothies so this smoothie rocks!  It stabilizes my blood sugar by the added fiber in the blueberries, kale and protein powder and keeps me full!  And the coconut tastes like a trip to an exotic island! Here's my recipe:

Coconut Kale Smoothie

1/4 cup of blueberries

1/2 cup of plain Greek yogurt

1 scoop of Dr. Ax's Healing Protein- vanilla flavored

1/4 cup of coconut milk ( sprouts brand)

2 cups of baby kale

Place all of the above ingredients in a blender and blend.  Now drink and enjoy!

How I easily get my daily allowance of fruits and veggies...

RI drink a green smoothie! It's not only nutritious; it's delicious!  

Here's my recipe...

Green Smoothie

1) wash and chop one bunch of collard greens ( or other favorite greens)- stems removed

2) add to a blender

3) add 5 oz of plain Greek yogurt

4) add 1/2 of a banana

5) add 3 large strawberries

6) add 2 scoops of whey protein powder

7) add a splash of water 

8) blend and enjoy!

For an even more filling smoothie, try adding  some coconut oil or flax seeds.  I keep my smoothie low in sugar. But, if you prefer, you can add more fruit, fruit juice or honey.

It's a family affair...

Eating healthy is a family affair and in our home, even our pets get in on the action.  

"Kitty," our grand pet border collie,  scored big time recently when she stopped to receive a treat from Ryan Cummings, owner of Bones and Co. at the Austin Farmer's Market.  Ryan knows all about conventional pet food as he once worked in the industry. His life and his pet's life changed course when he discovered how switching to a Paleolithic diet helped him and his dog run faster. Since then, his mission is to provide and inform others about " biologically appropriate" diets for pets, free from grains and processed foods. Ryan says that his "raw food" provides pets with greater energy, shinier coats, smaller stools and  longer life spans.  You can find his pet food line at all Austin independent Pet stores and he plans to bring his goods to the north Texas area soon.

How Sweet It Is!

People often ask me for recommendations regarding a healthy sweetener. And my answer? Honey!

Raw, unprocessed honey, is an excellent sweetener suppling antioxidants, vitamins, minerals and enzymes. Because it hasn't been filtered or heated, it retains it's nutritional benefits. Humans have eaten it for centuries and our bodies know how to process it. One tablespoon has 64 calories and a glycemic load of 10. It is reputed to be better at keeping blood sugar levels stable without the spike that white table sugar can cause. It also has pollen in it which studies show can help those with seasonal allergies.  And certain forms of honey ( like Manuka Honey) have been found to heal skin burns.  

Commercial honey, in contrast, has been filtered and heated, destroying it's nutrients.  So, I buy and cook with raw honey... like this brand I recently scooped up at the Austin Farmer's Market. Yum!

Vote With Your Wallet

    A few weeks ago, Chipotle announced an exciting commitment to serve food made with non GMO ingredients.  On May 6, 2015, the Wall Street Journal reported that Panera Bread Co has said to have committed itself to removing at least 150 artificial sweeteners, colors, flavors and preservatives from its menu by the end of next year. (It's already cut sucralose, an artificial sweetener and titanium dioxide, used to whiten mozzarella cheese. The article goes on to say that this move will apply to soups, salad dressings, sandwiches and baked goods.  

     My feedback on this?  It's a good thing! As consumers continue to "push back" by spending their hard earned dollars on healthier food, more companies will have to meet their demands in order to stay competitive. Remember- you cast your vote for healthy food with every dollar you spend. So I encourage you to use your power to change things for the better health and wellness your family wants.

A Staycation favorite!

Want to go to a beach this summer but cash reserves are limited? Why not create a beach theme in your own back yard?  A water hose, a slip and slide or pool will do the trick.  Buy some dollar store leis and splurge on some pineapples, mangos or watermelon. Add a miniature cocktail umbrella and watch your snack elevate to a mini vacation as they enjoy the tropical vibe! Don't forget the sunscreen!