Herbal Medicine
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 I've chosen these specific companies to offer my clients because quality always matters.  The following companies sell high quality, highly tested supplements, and I trust them for myself and all my clients.

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Wellevate is a company that offers many different supplement options from a multitude of companies all in one place.  This is my online dispensary where I can customize orders and protocols specifically for my clients.  Or you can shop around and find many of your favorite options all on your own.

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Microbiome Labs is a top rate company specializing in products to help recondition, reinforce, and rebuild the health of your gut microbiome.

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Biohm is a company that offers quality products for gut health from supplements to gut testing.

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Beachbody leads the industry in at home fitness programs as well as many nutritional products.  Shop the link for hundreds of fitness programs you can do anywhere you have Internet connection, as well as products to enhance your overall health.

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I believe people should have the ability to get the labs they want no matter what.  Your LabWork allows clients to order their own labs conveniently and get results quickly.

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INGREDIENTS:

  • Cooking oil spray

  • 1lb ground chicken (98% fat free for WW)

  • 1 T coconut aminos

  • 1 egg

  • 2 T minced green onions

  • 1 T minced ginger

  • 1 clove of garlic, minced

  • ½ cup of matchstick carrots, diced up small

  • ¼ cup gluten free or whole wheat panko breadcrumbs

  • ½ tsp sea or Himalayan salt

 

Sauce:

 

  • 1/4 cup of honey

  • 1/3 cup of coconut aminos

  • 1 T tomato paste

  • 2 tsp coconut oil (use 1 tsp for WW)

  • 1/2 tsp sea salt

  • 2 cloves of garlic minced

  • 1 T finely chopped ginger

  • a dash of crushed red pepper

 

DIRECTIONS:

Mix all ingredients for the meatballs.

Bake Meatballs at 350 for 30 minutes or until cooked through.

 

While meatballs are cooking, combine sauce ingredients in a saucepan and simmer on the stove until sauce begins to thicken. If not thickened, take a small amount of sauce out and mix it with 1 tsp of tapioca flour to make slurry and then mix it back into the sauce.

 

Mix meatballs with sauce and serve. 

*Adapted from www.confessionsofafitfoodie.com

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INGREDIENTS

  • 4 strips center-cut bacon, chopped

  • 1 pound boneless, skinless chicken breasts, cut lengthwise into thin cutlets (or use the thin breasts)

  • Himalayan salt

  • freshly ground black pepper

  • 2 cloves garlic, minced

  • ¾ cup low-sodium chicken broth

  • ½ cup crisp white wine (I used white cooking wine)

  • 1 teaspoon thyme

  • 8 ounces whole green beans

 

INSTRUCTIONS

1. Heat a large non-stick skillet over medium heat. Add the bacon and sauté until brown and crisp. Remove bacon pieces with a slotted spoon, transfer to a paper towel lined plate and set aside. Discard the majority of the bacon grease, leaving a very thin coating in the pan.

2. Season both sides of the chicken pieces with 1/4 tsp salt and black pepper and add to the skillet. Cook 4 minutes per side, or until cooked through. Transfer to a plate and tent with foil.

3. Add the garlic and sauté 30 seconds. Add the broth, wine and thyme and stir. Add the green beans, increase the heat to medium-high and cook for about 8 minutes, or until the sauce has reduced and the green beans are crisp tender, stirring occasionally.

4. Transfer the chicken breasts and green beans to a serving platter. Season beans with 1/8 teaspoon salt and fresh pepper. Pour chicken juices into sauce with 1/8 teaspoon salt, stir and cook for an additional 30 seconds.

 

Pour sauce over the chicken and green beans and top with chopped bacon. 

Adapted from www.skinnytaste.com

Chicken Bacon Skillet.png

INGREDIENTS:

  • 2 cloves minced garlic

  • 4 TBSP extra virgin olive oil

  • 1 tsp minced rosemary

  • 1 tsp sea salt

  • 4 (5 oz) salmon fillets

  • Garlic Oregano Aioli (see recipe below)

 

DIRECTIONS:

1. Preheat the oven to 400 F or heat a grill to high heat.

2. Combine garlic, olive oil, rosemary, and salt. Rub salmon with herb-olive oil mixture. Fillets can also be marinated in the fridge for up to 4 hours.

3. Place fish on parchment-lined baking sheet for the oven. For grilling, use a cedar plank or grill grid or basket.

4. Cook for about 8 - 14 mins until the fish is firm but still tender when poked in the middle.

5. Serve with Garlic Oregano Aioli

 

GARLIC OREGANO AIOLI

Ingredents:

  • 1 cup mayo (use mayo with avocado oil)

  • 1 TBSP extra virgin olive oil

  • 2 tsp chopped fresh oregano

  • 2 cloves are garlic, minced

  • Zest and juice of 1 lemon

 

Directions:

1. Whisk or blend all ingredients in a small bowl. Season with salt and pepper.

2. Cover and chill...can be made 2 days ahead of time

 

*It makes quite a bit so you could even 1/2 the aioli

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INGREDIENTS:

  • 1 tablespoon of olive oil

  • 1 small onion diced

  • 3 cloves of garlic minced

  • 5 carrots peeled and sliced into 1/2 inch pieces

  • 2 celery sticks sliced into 1/2 inch pieces

  • 1 whole 5 pound chicken giblets removed and discarded

  • 2 tablespoon of soy sauce

  • 8 cups of water

  • Kosher salt and freshly ground pepper

  • 4 ounces of extra wide egg noodles

  • 1/4 cup of minced fresh flat leaf parsley

DIRECTIONS:

1.  Set Instant Pot to Saute function.


2.  Heat olive oil and onions until onions start to soften and become translucent, 2-3 minutes.


3.  Add garlic, carrots and celery and saute for another minute.


4.  Add whole chicken to Instant Pot, followed by water, soy sauce, 2 teaspoon of salt and several turns of freshly ground pepper.


5.  Turn off Saute function, lock Instant Pot lid in place, make sure pressure valve is set to sealing and set Instant Pot to High Pressure for 27 minutes, via manual mode.


6.  Instant Pot will take 15-20 minutes to come to pressure, then will countdown from 20 minutes.


7.  After 27 minutes at high pressure, Instant Pot will beep and switch to keep warm mode.
Turn pressure release valve to Quick Release pressure.


8.  Carefully open Instant Pot, keeping lid angled away from you to avoid very hot steam.
Remove whole chicken and set aside to cut into bite sized pieces.


9.  Turn Instant Pot back to Saute function and let chicken broth come to a boil.
10.  Stir in egg noddles and let cook for about 5 minutes.


11. While noodles are cooking, cut chicken into bite sized pieces discarding bones and skin.


12.  Once noodles are cooked, stir in chicken meat and fresh parsley.
Adjust salt and pepper to taste.

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INGREDIENTS:

3 small heads of broccoli cut into bite-sized florets

1 medium red onion chopped

1/2 cup of walnuts

1/2 cup raisins

1/2 cup bacon crumbled

3/4 cup plain greek yogurt

3 TBSP raw sugar (I used coconut sugar)

1 1/2 tsp white wine vinegar

1/2 cup shredded cheddar cheese

 

DIRECTIONS:

1. In a small mixing bowl, combine the greek yogurt, sugar, and vinegar together thoroughly. Set aside.

2. In a larger bowl, add in the broccoli, onion, nuts, raisins, and bacon.

3. Drizzle the dressing over top the salad and toss until evenly coated. Enjoy! 

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INGREDIENTS:

  • 1.5 lbs frozen chicken breast (frozen for Instant Pot method because it takes extra time to cook the dry rice)

  • 2 cloves garlic minced

  • 1 tsp onion powder

  • 1 tsp dill dried

  • 1 tsp parsley dried

  • 1/2 tsp pepper

  • 1 cup brown rice dry

  • 1 cup chicken broth low sodium, 2 cups if cooking on the stove top

  • 3/4 cup Greek yogurt plain, 2%

  • 2/3 cup cheddar cheese shredded

  • 8 slices turkey bacon cooked and chopped

 

DIRECTIONS:

Instant Pot:

1. Lightly spray your instapot insert with oil. 

2. Place frozen chicken in the bottom of your pot.

3. Sprinkle garlic, onion powder, dried dill, parsley, and black pepper over your chicken.

4. Push frozen chicken breast to one side of your pot, and add your brown rice.

5. Add your chicken broth on top of your brown rice.

6. Close the lid and turn the pressure valve to sealing. Cook on high pressure for 25 minutes.

7. When the pressure valve drops remove the lid of your Instant pot.

8. Using two forks (or a stand mixer) shred your chicken, and stir to combine chicken and rice.

9. Add Greek yogurt and cheddar cheese. Stir well to combine.

10. OPTIONAL: Place into oven safe casserole dish, sprinkle with additional cheese and bacon and put under the broiler for 5 mins.

11. Top with green onions and additional cheddar cheese, as desired. Serve warm. 

 

Adapted from https://mycrazygoodlife.com/

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INGREDIENTS:

  • 2 cans chickpeas, rinsed

  • 1 can black beans, rinsed

  • 1 English cucumber diced, or 4 mini cukes diced

  • 1/2 red onion diced

  • 1 1/2 cups of cherry tomatoes, divided

  • 1 & 1/2 lemon juiced

  • 2 TBSP of olive oil - or more to taste

  • 2 TBSP of parsley

DIRECTIONS:

Mix all ingredients together and serve immediately or refrigerate for up to 5 days.

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INGREDIENTS:

  • 1 1/2 cups gluten-free 1-1 baking flour or all purpose flour (you can sub whole wheat)

  • 1 teaspoon baking powder

  • 1 teaspoon baking soda

  • 1 teaspoon ground cinnamon

  • 1/2 teaspoon salt

  • 2 eggs

  • 1 tsp apple cider vinegar

  • 1/2 cup maple syrup

  • 1/2 cup milk (almond milk or whatever you prefer)

  • 1/4 cup melted coconut oil

  • 1 teaspoon vanilla extract

  • 1 1/2 cups grated fresh zucchini (you do not need to wring out the zucchini)

  • 1/3 cup dairy free chocolate chips (optional)

 

***optional if you zucchini is super watery – 1/3 cup old-fashioned oats -With the oats, the muffins rise more, without they are a little more moist but could border on too moist for some. 

 

DIRECTIONS:

1. Heat oven to 350°F and add prepare a muffin tin with parchment liners.

2. In a large mixing bowl, whisk together flour, baking powder, baking soda, cinnamon and salt until combined. Set aside.

3. In a separate mixing bowl, whisk together egg, maple syrup, milk, coconut oil, apple cider vinegar, and vanilla extract until combined. Pour this mixture into the dry ingredient mixture, and stir gently with a spoon until just combined – be careful not to overmix!

4. Stir in the zucchini. If you want to add the optional oats, add them in, too.

5. Finally add in the chocolate chips.

Divide batter into 12 muffin and cook for 18-20 minutes or until a toothpick comes out clean.

6. Transfer pan to a cooling rack and enjoy slightly cooled. Store in a sealed container for a few days, or freeze.

 From www.confessionsofafitfoodie.com

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INGREDIENTS:

1.5 pounds boneless skinless chicken breasts pounded to 1/2” thickness (or purchased thin-sliced)

Sea salt and black pepper to taste

3 Tbsp blanched almond flour *

2 Tbsp tapioca flour

3 Tbsp ghee divided

4 cloves garlic minced

1 small onion chopped (about 1/2 cup)

1 cup chicken bone broth

Juice of 1 lemon about 2 Tbsp

1/2 cup coconut cream blended before using (the cream is the thick part of a chilled can of coconut milk. It can also be purchased separately

1 1/2 tsp stone ground mustard optional**

1/4 cup capers drained

Sea salt and black pepper to taste

 

DIRECTIONS:

1. Pound your chicken breast to 1/2” thickness, if necessary, and cut into cutlets. Season with sea salt and pepper on both sides.

2. Heat a large skillet over medium/medium-high heat. In a shallow bowl, mix together the almond flour and tapioca* for dredging. Add 2 Tbsp of the ghee to the skillet.

3. Once the ghee is heated, lightly dredge the chicken, one cutlet at a time, in the flour mixture, shake off the excess, and place in the skillet.

4. Cook about 4 minutes on each side to cook through. The outside should be golden brown - adjust the heat if you need to to avoid over-browning. Remove the chicken to a plate and set aside.

5. Lower the heat to medium low and add the remaining ghee. Add onions, cook for a minute until translucent, then add the garlic. Cook and stir another minute, until softened.

6. Add the broth and lemon juice, then raise the heat to medium and bring to a boil, stirring occasionally.

7. Cook for 3 more minutes, then stir in the coconut cream and the mustard (if using). Cook and stir another minute, then stir in the capers.

 

8. Add the chicken back to the skillet, lower the heat to a simmer and simmer another minute.

9. Serve over sautéed cauliflower rice or veggie noodles. Enjoy!

 

*Adapted from https://www.paleorunningmomma.com/

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INGREDIENTS:

  • 2 tsp olive oil, divided

  • 1/2 cup minced onions

  • 1/2 lb 93% lean ground beef

  • 1/2 lb 93% lean ground turkey

  • 1/3 cup whole wheat seasoned breadcrumbs

  • 1 large egg, beaten

  • 2 tablespoons tomato paste, divided

  • kosher salt

  • pinch black pepper

  • 1 tbsp all-purpose flour

  • 1 tsp red wine vinegar

  • 2 tsp Worcestershire sauce, to taste

  • 1/4 tsp mustard powder

  • 5 oz sliced mushrooms

  • 1 1/4 cup reduced sodium beef broth

  • chopped parsley for garnish, optional

 

DIRECTIONS:

1. Finely chop 1 oz of the mushrooms into small pieces and set aside. Heat the Instant Pot (or a large nonstick pot on medium-high) on Sauté add 1 tsp oil and onions and cook until golden brown, about 4 to 5 minutes. Divide onions in two.

 

2. In a large bowl, combine half of the sautéed onions with the ground beef, ground turkey, chopped mushroom, bread crumbs, egg, 1 tbsp tomato paste, 1/4 cup of the beef broth, 3/4 tsp salt and black pepper.

 

3. In a small bowl, blend flour and 1 cup broth until smooth. Mix in remaining onions, remaining 1 tbsp tomato paste, vinegar, Worcestershire sauce and mustard powder.

 

4. Gently shape into 20 small meatballs.

Heat the Instant Pot (or non-stick pot) back on saute, add remaining teaspoon of oil and brown the meatballs (in batches so you don't overcrowd the pot) about 2 minutes until no longer sticks (if it doesn't turn, it's not ready yet), turn and brown an additional 2 minutes. Add the mushrooms, 1/8 teaspoon salt and black pepper and pour the sauce over the meatballs, cover and cook on high pressure 10 minutes (20 minutes in a regular pot). Let the pressure release on it’s own. Garnish with parsley.

 

Slow Cooker Directions: Saute meatballs in a skillet, transfer to slow cooker with mushrooms, salt and pepper and pour sauce over. Cover and cook low 6 to 8 hours, until tender. 

Adapted from www.skinnytaste.com

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INGREDIENTS:
1 small to medium head of cauliflower (about 4 cups)

4 - 5 tsp of gluten free flour or whole wheat flour (or sub almond flour)

4 tsp vegan butter, butter, or ghee

1 cup of unsweetened original almond milk (or Oat milk)

1 1/4 cups shredded extra sharp cheddar cheese

2T of Pecorino Romano Cheese

1/4 tsp garlic powder (optional, leave out or sub with 2 cloves of fresh garlic)

1/4 tsp Himalayan salt

3T gluten free panko

DIRECTIONS:
1. In a large dutch oven or sauce pan, boil 4-5 cups of water. Cut cauliflower into florets and steam for about 6-8 minutes, or until tender on the outside but still crisp in the middle. Or you can microwave the cauliflower.

2. Preheat oven to 375.

3. In a large skillet, melt butter over medium heat. Sprinkle in the flour and stir. Slowly whisk in the almond milk, and continue to whisk until the mixture comes to a boil and begins to thicken.

4. Once thickened, remove sauce from heat and stir in cheddar cheese until fully melted, adding garlic powder and salt. Taste and adjust seasoning if desired.

5. Place cauliflower florets in a baking dish and pour cheese sauce over florets, making sure to coat them all with cheese. Sprinkle Pecorino Romano on top, as well as the panko bread crumbs.

6. Bake for 20-25 minutes or until cheese is bubbly and the cauliflower begins to brown.

 

Adapted from www.confessionsofafitfoodie.com
 

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