Archive for April 25, 2016

Golden Milk Pops

Golden Milk Pops

Golden milk is traditionally a hot drink that is said to have preventative medicinal properties. It is slightly sweetened milk that has ginger and turmeric in it. I decided I would make it into a refreshing warm weather snack.


2 Cans Lite Coconut Milk (4 Cups)

3 Tbs Agave Syrup

4 Tsp Ginger Paste

2 Tsp Fresh Grated Turmeric

So it’s super easy. Toss all your ingredients into a blender and let blend for about 1 minute.

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Fill your popsicle tray with the liquid. Cover and let freeze for 2 hours.

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When the 2 hours are up lightly insert the popsicle sticks into the tray. Freeze for at least another 4 hours.


Run the bottom for the tray under warm water for just a minute to loosen the popsicles from the mold. Remove and enjoy.


Makes 10

Serving 1 Popsicle

Calories 79

Fat 5.4 g

Sat Fat 4.8 g

Cholest. 0 mg

Sodium 6.1 mg

Carbs 6.1 g

Fiber 0 g

Sugar 4.8 g

Protein 0 g

Korean Beef Lettuce Wraps

Korean Beef Lettuce Wraps

This is a quick and easy dinner. Not only is it easy but it’s light and just the right amount of sweet and savory. As a healthier alternative I used leftover Quinoa that I had.


1 Lb Ground Beef

1/4 Cup Brown Sugar

1/4 Cup Soy Sauce

1 Tbs Sesame Oil

2 Tsp Minced Garlic

1/4 Tsp Ground Ginger

1/4 Tsp Red Pepper Flakes

3 Tbs Rice Wine Vinegar

1 Tbs Cornstarch

1 Tbs Water

1 Cup Cooked Grains

  • I used leftover quinoa but you can use rice instead.

Butter Lettuce

Combine 1/2 Tbs sesame oil and the ground meat in a pan over medium heat browning and crumbling the meat.

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Combine the next seven ingredients in a small bowl.

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When the meat it browned create a hole in the center and pour in your wet mix. Stir and combine. Cook that over low for about five minutes.

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In a small bowl combine the cornstarch and water. This will create a slurry which is a thickening agent.

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Pour that over your meat mixture and stir for a minute. The sauce will become sticky and coat the meat. You should be able to move the mixture and not have liquid fill the space. Once done turn off the heat and set to the side.

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Wash and dry your lettuce leafs 2 per person. Spoon in 1 1/2 tablespoons of your preferred grain. Then top with 1 1/2 tablespoons of the meat mix. Sprinkle with sesame seeds if desired and enjoy while hot.

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Serves 5

Serving 3 Lettuce Wraps

Calories 325

Fat 11.8 g

Sat Fat 4.6 g

Cholest. 76.9 mg

Sodium 547.5 mg

Carbs 22.6 g

Fiber 1.6 g

Sugar 12.4 g

Protein 26.7 g

Beef, Mushroom, and Millet Stew

Beef, Mushroom, and Millet Stew

Love a good hearty stew and nothing is better than mushroom and beef. Millet is just a grain and you can substitute in other grains if millet scares you such as barley, quinoa, couscous, or any rice blend. It’s a little time consuming but mostly hands off.


1/2 Cup Chopped Carrots

1/2 Cup Chopped Celery

1/2 Cup Chopped Parsnips

1/2 Cup Chopped Onions

8 Oz Sliced Crimini Mushrooms

1/4 Cup Dried Mushroom Mix

1/2 Tbs Minced Garlic

2 Tbs Avocado Oil

1 Lb Stew Meat

6 Cups Broth

2 Cups Water

1/2 Tsp Salt

1/4 Tsp Pepper

3 Thyme Sprigs

1 Cup Uncooked Millet

Combine your chopped carrots, celery, and parsnips in a bowl and set to the side.

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Chop your onions and mushrooms and add them to a large pot with a tablespoon of oil. Cook that over medium – high for 6 minutes or until lightly browned.

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Once the 6 minutes are up add in the other vegetables and the garlic. Mix and cook that over medium – high for 4 minutes.

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Once vegetables are cooked scrap everything into a bowl and set aside.


Have your stew meat cut into bite size and ready to go. Add another splash of oil to your pot and add in the beef.

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Cook meat until just brown on all sides. Add in 1 Cup of your broth and use that to scrape all the bits off the bottom of the pan.

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Add in the rest of the required liquid, the dried mushroom mix, the vegetable mix, the salt, pepper, and thyme sprigs. Mix that together and bring to a boil. Once boiling reduce the heat to low and cover your stew. Let the stew cook covered on low for 1 hour.

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Once the hour is up fish out the remains of the thyme sprigs, it should mainly just be stems at this point.

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Add in your millet, or other grains, and cook covered for 30 minutes.

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Dish up and eat hot.


Serves 7

Serving 1 1/3 Cup Stew

Calories 149

Fat 7.1 g

Sat Fat 1.5 g

Cholest. 13.6 mg

Sodium 674.4 mg

Carbs 10.9 g

Fiber 1.1 g

Sugar 2.3 g

Protein 9 g

Spiced Chocolate Cupcakes

Spiced Chocolate Cupcakes

A surprising twist on chocolate cupcake. It’s not a knock your socks off spice but you can taste it and feel it. The honey cinnamon buttercream does enough to complement and cool off the chocolate spice so all you have to do is enjoy.



1 1/4 Cup Whole Wheat Flour

1 Cup Flour

1/2 Cup Cocoa Powder

1 1/2 Tsp Baking Soda

1 Tsp Salt

1 1/2 Tsp Ancho Chile Powder

1/4 Tsp Cayenne Powder

1 Tsp Cinnamon Powder

1/2 Cup Coconut Oil

1 Cup Sugar

1 Tsp Vanilla

3 Eggs Separated

1 1/3 Cup Cold Water

3/4 Cup Sugar


1/2 Cup Butter

1 Tsp Cinnamon

2-3 Tbs Honey

3-4 Cups Powdered Sugar

On to the making. Mix together all your dry ingredients making sure to sift your flours and cocoa powder. Once all mixed set to the side for now.

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Ok so you want to separate your eggs. Set both to the side for the moment.


In a mixing bowl combine the coconut oil, sugar, and vanilla. Cream together for 30-60 seconds until well mixed.

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Add the egg yolks in one at a time mixing thoroughly after each egg yolk.

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Have your water ready to go.


Mix your dry ingredients and water into the wet mix 1/3 at a time alternating the two starting with the dry and ending with wet.

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Now you want to prep your egg whites. Have the 3/4 cup of sugar ready. Whip the egg whites until foamy. Then on a high speed gradually pour in the sugar as you continue to whip the egg whites.

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Once the sugar is completely incorporated into the egg whites you can now gently fold that into the chocolate batter. You want to fold that carefully so that you don’t break your egg whites.

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Place cupcake liners into 2 pans. Fill 3/4 of the way with batter and then bake. Bake for 20-25 minutes at 350 degrees Fahrenheit or until a tooth pick comes out clean from the middle. You want to immediately remove the cupcakes from tins so that they don’t burn on the bottom.

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While the cupcakes bake and cool you can make the frosting. Cream the butter. Add in the powdered sugar in parts mixing thoroughly after each addition.

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Add in the cinnamon and honey. Start with the smaller amount of honey and add more to taste. Honey can make the frosting overly sweet, if this happens mix in small pinches of salt until the flavor balances out.

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Once the frosting is how you want it pipe it over the cupcakes. For an extra special touch sprinkle a small amount of red sprinkles over the top.

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Now the cupcakes are ready.


Makes 24 Cupcakes

Serving 1 Cupcake

Calories 249

Fat 9.3 g

Sat Fat 6.9 g

Cholest. 33.5 mg

Sodium 204.1 mg

Carbs 40.5 g

Fiber 1.3 g

Sugar 30.9 g

Protein 2.4 g

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