Integration of Nutrition, Fitness, and Motivation for the Long-Term
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8 10, 2020

Parmesan Roasted Cauliflower Rice

2020-10-08T15:36:26-04:00October 8th, 2020|Recipes|

Parmesan Roasted Cauliflower Rice This delicious, savoury cauliflower rice is a great low-carb side dish for Thanksgiving dinner.  It can also be used as a base for any protein/veggies of your choice! Ingredients 4 cups riced cauliflower (either from food processor or bagged; if frozen, allow for more cooking time) 5 cups shredded parmesan cheese 2 tbsp olive oil 1 teaspoon dried herbs of choice (i.e. rosemary, thyme, basil, Italian, any combination) Directions Preheat oven to 425-F. On a large baking sheet lined with parchment paper (or silicone sheet), combine all ingredients except ½ cup of the parmesan. Mix to [...]

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28 09, 2020

Fluffy Coconut Flour Muffins

2020-09-28T16:10:29-04:00September 28th, 2020|Recipes|

These low-carb muffins are nut-free and kid-approved.  They are wonderfully soft and can be made into mini loaves or pancakes as well! -Tiia Ingredients: 1 cup milk (any milk or milk substitute will do – I used 3.25% milk but original recipe calls for coconut milk) 4 large eggs ¼ cup powdered sweetener (I used this one: Amson's Naturals Powdered Monk Fruit with Erythritol ) plus ¼ cup sugar free syrup (this was gifted to me by a client: Steeves Maples sugar free syrup) OR ½ cup granulated sweetener of choice 1 tbsp vanilla exract ¾ cup coconut flour 1 [...]

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19 07, 2020

Low Carb Flatbreads

2020-07-19T09:51:57-04:00July 19th, 2020|Recipes|

These low-carb, vegan flatbreads come together easily to form flexible sandwich wraps, tortillas or mini pizza crusts! Ingredients 2 tbsp whole psyllium husk 1/2 cup coconut flour (fine, no lumps - sifting helps) 1 tablespoon extra virgin olive oil 1 cup lukewarm water 1/4 tsp baking soda 1/4 tsp salt - optional For cooking - use appx 1 tbsp extra virgin olive oil for pan (or any other oil of preference) Directions In a medium mixing bowl, combine the psyllium husk and coconut flour (make sure there are no lumps in the coconut flour before measuring). Add in the lukewarm [...]

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