Three Homemade Salad Dressing That Are Quick, Easy and Healthy

Quick, Easy, Healthy and Tasty Salad Dressings

Below are three different salad dressing to bring life back into your salads.  Home-made dressings are easy and quick and much healthier. Even the healthy store- bought versions contain processed sugar and soy or canola oil which are inflammatory processed oils. 

For any homemade salad dressing, a high quality EVOO makes all the difference. I splurge on my EVOO because I use it only on raw dishes and use it almost every day.  I have tried store bought EVOO and they just don’t compare in taste.  Beware of many fake EVOO’s on the market.  In this case it is very true, you get what you pay for. 

A serving of dressing is 2 tablespoons.

 

Asian Style Salad Dressing

Ingredients (for one cup)

  • 1/3 c. EVOO
  • 2 T. sesame seed oil
  • ¼ c. rice vinegar
  • 1 clove garlic minced
  • 2 T. coconut aminos
  • 1 T. raw local honey
  • 2 T. grated and peeled fresh ginger

Directions

Combine all in a mason jar. Seal with lid and shake to blend.  Store in fridge and wait at least 30 minutes until use so that flavors can combine. 

Asian Style Salad Dressing
Serves 8
A nice change of pace from Italian dressing all the time
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91 calories
1 g
0 g
9 g
0 g
1 g
19 g
2 g
1 g
0 g
8 g
Nutrition Facts
Serving Size
19g
Servings
8
Amount Per Serving
Calories 91
Calories from Fat 84
% Daily Value *
Total Fat 9g
15%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 7g
Cholesterol 0mg
0%
Sodium 2mg
0%
Total Carbohydrates 1g
0%
Dietary Fiber 0g
1%
Sugars 1g
Protein 0g
Vitamin A
0%
Vitamin C
0%
Calcium
1%
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. • 1/3 c. EVOO
  2. • 2 T. sesame seed oil
  3. • ¼ c. rice vinegar
  4. • 1 clove garlic minced
  5. • 2 T. coconut aminos
  6. • 1 T. raw local honey
  7. • 2 T. grated and peeled fresh ginger
Instructions
  1. Combine all ingredients in a mason jar and shake well to blend. Store in fridge. Let sit in fridge for at least 30 minutes prior to use.
Notes
  1. use a high quality EVOO for superior taste
beta
calories
91
fat
9g
protein
0g
carbs
1g
more
TruFoods Nutrition http://trufoodsnutrition.com/

Italian Salad Dressing

Store bought ones have extra sugar, and refined oils. This one is so easy and still taste good with dried herbs if you do not have fresh ones on hand. 

Ingredients (for one cup)

  • 2/3 c. EVOO
  • ¼ c. red wine vinegar
  • 3 T. grated parmesan cheese
  • 1 T. dried parsley
  • ¼ a medium red onion diced
  • 2 T. pure lemon juice
  • 2 T. dried basil
  • 2 T. dried oregano
  • 1 clove garlic minced
  • 1 t. raw local honey (optional)
  • s/p to taste

Directions

Blend all in a mason jar and shake until well combined. Store in fridge for at least 30 minutes prior to use.

Note: if using fresh herbs, reduce amount to 1 T.

Italian Salad Dressing
Serves 8
Store bought Italian dressing is filled with refined, processed oils and sugar and lots of extra stuff that you do not need
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171 calories
2 g
1 g
18 g
1 g
3 g
33 g
14 g
1 g
0 g
15 g
Nutrition Facts
Serving Size
33g
Servings
8
Amount Per Serving
Calories 171
Calories from Fat 161
% Daily Value *
Total Fat 18g
28%
Saturated Fat 3g
13%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 13g
Cholesterol 1mg
0%
Sodium 14mg
1%
Total Carbohydrates 2g
1%
Dietary Fiber 0g
2%
Sugars 1g
Protein 1g
Vitamin A
0%
Vitamin C
1%
Calcium
3%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2/3 c. EVOO
  2. ¼ c. red wine vinegar
  3. 3 T. grated parmesan cheese
  4. 1 T. dried parsley
  5. ¼ a medium red onion diced
  6. 2 T. pure lemon juice
  7. 2 T. dried basil
  8. 2 T. dried oregano
  9. 1 clove garlic minced
  10. 1 t. raw local honey (optional)
  11. s/p to taste
Instructions
  1. Blend all in a mason jar and shake until well combined. Store in fridge for at least 30 minutes prior to use.
Notes
  1. if using fresh herbs, reduce amount to 1 T.
beta
calories
171
fat
18g
protein
1g
carbs
2g
more
TruFoods Nutrition http://trufoodsnutrition.com/

Garlicky Mustard Salad Dressing

Ingredients (for one serving)

  • 1 small clove garlic minced
  • 1 t. Dijon mustard
  • 1 t. apple cider vinegar
  • ¼ t. cumin
  • 2 t. lemon juice
  • s/p to taste
  • 1 T. EVOO

Directions: mix everything in a mason jar and shake to blend.  Store in fridge. 

Garlicky Mustard Salad Dressing
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51 calories
2 g
0 g
5 g
0 g
1 g
29 g
62 g
0 g
0 g
4 g
Nutrition Facts
Serving Size
29g
Amount Per Serving
Calories 51
Calories from Fat 42
% Daily Value *
Total Fat 5g
7%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 62mg
3%
Total Carbohydrates 2g
1%
Dietary Fiber 0g
1%
Sugars 0g
Protein 0g
Vitamin A
0%
Vitamin C
6%
Calcium
1%
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. small clove garlic minced
  2. 1 t. Dijon mustard
  3. 1 t. apple cider vinegar
  4. ¼ t. cumin
  5. 2 t. lemon juice
  6. s/p to taste
  7. 1 T. EVOO
Instructions
  1. mix everything in a mason jar and shake to blend. Store in fridge.
Notes
  1. Choose a high quality EVOO for your raw dishes and dressings
beta
calories
51
fat
5g
protein
0g
carbs
2g
more
TruFoods Nutrition http://trufoodsnutrition.com/

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and If Life is So Good, Then Why AM I Still Depressed? Discover the root cause for your depression and learn what to do to feel better and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

 

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Creamy Garlic Cauliflower (low carb, paleo, gluten and soy free)

Creamy Garlic Cauliflower

This is adapted from Cleanplates.com

Gluten, soy free and Paleo friendly, Keto friendly

I do not like mashed potatoes so this is a great substitute at the holiday table for me

Ingredients

  • 3-4 cloves garlic not peeled
  • 1 T. avocado oil
  • 1 head cauliflower, trimmed and cut into florets
  • ¼ c. organic chicken broth
  • 2 ½ T. grass fed butter melted (I like Kerry Gold brand)
  • Dash sea salt and pepper
  • Chopped fresh herbs such as thyme and rosemary

Directions

  1. Preheat the oven to 425 F.
  2. Place the garlic in a heat proof pan, drizzle with the oil and cover and roast for 15 minutes. Then set aside to cool.
  3. While the garlic is roasting, put the cauliflower into a steamer pot with ½ inch water on bottom. Cover and steam for 10 minutes or until tender. Drain and then place in the food processor.
  4. Process the cauliflower until smooth. Add in the broth, melted butter, s/p and garlic with skins removed.  Process again until garlic is incorporated and not in chunks. 
  5. Transfer to a bowl and garnish with fresh herbs.

Note: I liked this with 4 cloves, but my husband thought it was too garlicy so adjust according to your taste.  You can also use less butter.

Creamy Garlic Cauliflower
Serves 4
A great keto/low carb and paleo substitute for mashed potatoes
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65 calories
9 g
6 g
3 g
3 g
2 g
169 g
118 g
3 g
0 g
1 g
Nutrition Facts
Serving Size
169g
Servings
4
Amount Per Serving
Calories 65
Calories from Fat 26
% Daily Value *
Total Fat 3g
5%
Saturated Fat 2g
8%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 6mg
2%
Sodium 118mg
5%
Total Carbohydrates 9g
3%
Dietary Fiber 3g
13%
Sugars 3g
Protein 3g
Vitamin A
2%
Vitamin C
120%
Calcium
4%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. • 3-4 cloves garlic not peeled
  2. • 1 T. avocado oil
  3. • 1 head cauliflower, trimmed and cut into florets
  4. • ¼ c. organic chicken broth
  5. • 2 ½ T. grass fed butter melted (I like Kerry Gold brand)
  6. • Dash sea salt and pepper
  7. • Chopped fresh herbs such as thyme and rosemary
Instructions
  1. 1. Preheat the oven to 425 F.
  2. 2. Place the garlic in a heat proof pan, drizzle with the oil and cover and roast for 15 minutes. Then set aside to cool.
  3. 3. While the garlic is roasting, put the cauliflower into a steamer pot with ½ inch water on bottom. Cover and steam for 10 minutes or until tender. Drain and then place in the food processor.
  4. 4. Process the cauliflower until smooth. Add in the broth, melted butter, s/p and garlic with skins removed. Process again until garlic is incorporated and not in chunks.
  5. 5. Transfer to a bowl and garnish with fresh herbs.
Notes
  1. I liked this with 4 cloves, but my husband thought it was too garlicy so adjust according to your taste. You can also use less butter.
Adapted from cleanplates.com
beta
calories
65
fat
3g
protein
3g
carbs
9g
more
Adapted from cleanplates.com
TruFoods Nutrition http://trufoodsnutrition.com/

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and If Life is So Good, Then Why AM I Still Depressed? Discover the root cause for your depression and learn what to do to feel better and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

 

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Almond Butter Brownies (gluten, soy and dairy free, Paleo Friendly)

Chunky Almond Butter Brownies

Gluten, dairy and soy Free, Paleo Friendly

You can use creamy almond butter, but I like that added crunch

 

Ingredients

  • 1 c. almond butter (creamy or chunky)
  • ¼ c. plus 2 T. cacao (you can sub in cocoa powder)
  • 1 pasture raised egg
  • ½ c. honey or maple syrup
  • 2 T. coconut oil melted
  • 1 t. pure vanilla extract
  • ½ t. Baking soda
  • ¼ t. sea salt
  • ¼ c. chopped nuts (optional)
  • ½ c. dark chocolate baking chips

Directions

  1. Line a 8×8 inch baking pan with parchment paper. Preheat oven to 350 F.
  2. Mix all the ingredients together and pour into the pan.
  3. Bake for 30 minutes

 

Almond Butter Brownies
Serves 12
A healthier version of a brownie with added protein
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263 calories
23 g
16 g
18 g
6 g
4 g
55 g
111 g
16 g
0 g
12 g
Nutrition Facts
Serving Size
55g
Servings
12
Amount Per Serving
Calories 263
Calories from Fat 155
% Daily Value *
Total Fat 18g
28%
Saturated Fat 4g
21%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 9g
Cholesterol 16mg
5%
Sodium 111mg
5%
Total Carbohydrates 23g
8%
Dietary Fiber 4g
16%
Sugars 16g
Protein 6g
Vitamin A
1%
Vitamin C
0%
Calcium
9%
Iron
10%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. • 1 c. almond butter (creamy or chunky)
  2. • ¼ c. plus 2 T. cacao (you can sub in cocoa powder)
  3. • 1 pasture raised egg
  4. • ½ c. honey or maple syrup
  5. • 2 T. coconut oil melted
  6. • 1 t. pure vanilla extract
  7. • ½ t. Baking soda
  8. • ¼ t. sea salt
  9. • ¼ c. chopped nuts (optional)
  10. • ½ c. dark chocolate baking chips
Instructions
  1. Line a 8x8 inch baking pan with parchment paper. Preheat oven to 350 F.
  2. 2. Mix all the ingredients together and pour into the pan.
  3. 3. Bake for 30 minutes
beta
calories
263
fat
18g
protein
6g
carbs
23g
more
TruFoods Nutrition http://trufoodsnutrition.com/
If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and If Life is So Good, Then Why AM I Still Depressed? Discover the root cause for your depression and learn what to do to feel better and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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Cheesy Garbanzo Bean Stir Fry

Cheesy Garbanzo Stir Fry

Gluten, soy, dairy free, vegetarian, vegan

This is a good recipe to make a large batch of and use for lunches for the next few days. It is also good cold!  Whether you are a vegetarian or not, it is good to have some meatless meals on occasion.  

Ingredients

  • 2 T. avocado oil
  • 1 t. dried oregano
  • 2 cloves garlic minced
  • 1 large zucchini chopped
  • ½ c. mushrooms sliced
  • 1 can garbanzo beans drained and rinsed
  • 1 tomato chopped
  • 1 bell pepper chopped
  • 2 T. nutritional yeast

Directions.

  1. Heat the oil in a skillet and add in the garlic and oregano and sauté for a minute. Add in the zucchini, bell pepper, mushrooms and the beans.  Cook on medium heat for around 10 minutes until vegetables are cooked through. 
  2. Add in the tomato and cook for another 5 minutes.
  3. At the end, add in the yeast and blend in.
  4. Serve and enjoy! This dish would be good with cauliflower rice. 
Cheesy Garbanzo Bean Stir Fry
Serves 2
A vegan/vegetarian dish that is gluten, soy and dairy free. A good source of protein, complex carbs, fiber, and healthy fats along with several vegetables
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262 calories
44 g
0 g
5 g
14 g
1 g
438 g
333 g
9 g
0 g
3 g
Nutrition Facts
Serving Size
438g
Servings
2
Amount Per Serving
Calories 262
Calories from Fat 44
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 333mg
14%
Total Carbohydrates 44g
15%
Dietary Fiber 6g
22%
Sugars 9g
Protein 14g
Vitamin A
55%
Vitamin C
192%
Calcium
11%
Iron
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. • 2 T. avocado oil
  2. • 1 t. dried oregano
  3. • 2 cloves garlic minced
  4. • 1 large zucchini chopped
  5. • ½ c. mushrooms sliced
  6. • 1 can garbanzo beans drained and rinsed
  7. • 1 tomato chopped
  8. • 1 bell pepper chopped
  9. • 2 T. nutritional yeast
Instructions
  1. 1. Heat the oil in a skillet and add in the garlic and oregano and sauté for a minute. Add in the zucchini, bell pepper, mushrooms and the beans. Cook on medium heat for around 10 minutes until vegetables are cooked through.
  2. 2. Add in the tomato and cook for another 5 minutes.
  3. 3. At the end, add in the yeast and blend in.
  4. 4. Serve and enjoy! This dish would be good with cauliflower rice.
Notes
  1. If you are a vegan/vegetarian, nutritional yeast can be a good source of B12.
beta
calories
262
fat
5g
protein
14g
carbs
44g
more
TruFoods Nutrition http://trufoodsnutrition.com/

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and If Life is So Good, Then Why AM I Still Depressed? Discover the root cause for your depression and learn what to do to feel better and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

 

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Shrimp and Scallops in A Lemon, Garlic and Honey Sauce

Shrimp and Scallops in Honey, Garlic and Lemon Marinade

This is a very simple and fast dinner to make.  Serve with rice and a vegetable on the side such as green beans.  This was good but a tad too sweet for my liking. You may want to reduce the amount of honey to ¼ of a cup if you are like me.  The rest of those who ate this really enjoyed it. 

Ingredients

  • 1/2 pound raw shrimp wild caught (not farm raised)
  • 1/2 pound scallops wild caught
  • ½ c. honey
  • 3 cloves garlic minced
    Shirmp and Scallops in honey, garlic and lemon sauce
    Serves 4
    This is an easy week night meal. Serve with rice.
    Write a review
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    261 calories
    43 g
    90 g
    4 g
    15 g
    3 g
    192 g
    565 g
    37 g
    0 g
    1 g
    Nutrition Facts
    Serving Size
    192g
    Servings
    4
    Amount Per Serving
    Calories 261
    Calories from Fat 37
    % Daily Value *
    Total Fat 4g
    7%
    Saturated Fat 3g
    14%
    Trans Fat 0g
    Polyunsaturated Fat 0g
    Monounsaturated Fat 1g
    Cholesterol 90mg
    30%
    Sodium 565mg
    24%
    Total Carbohydrates 43g
    14%
    Dietary Fiber 1g
    5%
    Sugars 37g
    Protein 15g
    Vitamin A
    8%
    Vitamin C
    10%
    Calcium
    6%
    Iron
    6%
    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Ingredients
    1. • 1/2-pound raw shrimp wild caught (not farm raised)
    2. • 1/2-pound scallops wild caught
    3. • ½ c. honey (try only ¼ cup first)
    4. • 3 cloves garlic minced
    5. • ¼ c. coconut aminos
    6. • 1 ½ T. pure lemon juice
    7. • 2 T. grass fed butter (for the pan)
    8. • Green onion for garnish (optional)
    Instructions
    1. 1. Whisk all the marinade ingredients together in a small bowl. Set half the amount aside and to the rest, add the scallops and shrimp and toss to coat with the marinade. Set it fridge for at least 30 minutes
    2. 2. Butter the pan and add the shrimp and the scallops. Discard the marinade that the seafood was in. Season with s/p.
    3. 3. Cook for roughly 2 minutes per side. Add in the reserved marinade and cook another minute.
    4. 4. Remove the shrimp and scallops with a slotted spoon and transfer to a dish. Let the marinade cook longer so that it thickens.
    5. 5. Once it has thickened, spoon the marinade over the scallops and shrimp and top with the green onion and serve. (goes well over wild rice or white basmati rice)
    Notes
    1. The original recipe calls for 1/2 c. honey. I used this amount but felt it was too sweet. Next time I will use only 1/4th a cup.
    Adapted from I modified the original recipe but cannot recall where I got this!
    beta
    calories
    261
    fat
    4g
    protein
    15g
    carbs
    43g
    more
    Adapted from I modified the original recipe but cannot recall where I got this!
    TruFoods Nutrition http://trufoodsnutrition.com/
  • ¼ c. coconut aminos
  • 1 ½ T. pure lemon juice
  • 2 T. grass fed butter (for the pan)
  • Green onion for garnish (optional)

Directions

  1. Whisk all the marinade ingredients together in a small bowl. Set half the amount aside and to the rest, add the scallops and shrimp and toss to coat with the marinade. Set it fridge for at least 30 minutes
  2. Butter the pan and add the shrimp and the scallops. Discard the marinade that the seafood was in. Season with s/p.
  3. Cook for roughly 2 minutes per side. Add in the reserved marinade and cook another minute. 
  4. Remove the shrimp and scallops with a slotted spoon and transfer to a dish. Let the marinade cook longer so that it thickens.
  5. Once it has thickened, spoon the marinade over the scallops and shrimp and top with the green onion and serve. (goes well over wild rice or white basmati rice)
  6. Note: if you double the amount of seafood, do not double the marinade amount-it comes out too sweet.  I think next time I would cut back on the honey-and use only 1/4 cup.  

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and If Life is So Good, Then Why AM I Still Depressed? Discover the root cause for your depression and learn what to do to feel better and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

 

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Chocolate Pumpkin Bars

Chocolate Pumpkin Bars

This is a soft and gooey fall treat that can be great to serve at the dessert table at Thanksgiving.  This recipe originally came from PaleoOMG.com and is slightly modified

Ingredients

Chocolate Pumpkin Bars
Serves 16
This is a moist and dense pumpkin treat with added chocolate chips. It is gluten, soy and dairy free
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Prep Time
10 min
Prep Time
10 min
207 calories
24 g
12 g
12 g
2 g
8 g
52 g
6 g
16 g
0 g
4 g
Nutrition Facts
Serving Size
52g
Servings
16
Amount Per Serving
Calories 207
Calories from Fat 107
% Daily Value *
Total Fat 12g
19%
Saturated Fat 8g
40%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 12mg
4%
Sodium 6mg
0%
Total Carbohydrates 24g
8%
Dietary Fiber 1g
4%
Sugars 16g
Protein 2g
Vitamin A
36%
Vitamin C
1%
Calcium
1%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. • ¾ c. pumpkin
  2. • ½ c. coconut oil melted
  3. • 1 pasture raised egg
  4. • 1 t. pure vanilla extract
  5. • 1 c. almond flour
  6. • ¼ c. tapioca flour
  7. • 1 c. org. coconut sugar
  8. • 1 T. pumpkin pie spice
  9. • ½ c. dark chocolate chips (I like Enjoy Life or Lily’s)
Instructions
  1. 1. Preheat oven to 350 degrees F.
  2. 2. Line an 8x8 baking dish with parchment paper
  3. 3. Blend all ingredients together until well combined
  4. 4. Pour into dish and bake for 30 minutes. Let cool before lifting the parchment out of the pan
Adapted from paleomg.com
beta
calories
207
fat
12g
protein
2g
carbs
24g
more
Adapted from paleomg.com
TruFoods Nutrition http://trufoodsnutrition.com/
  • ¾ c. pumpkin
  • ½ c. coconut oil melted
  • 1 pasture raised egg
  • 1 t. pure vanilla extract
  • 1 c. almond flour
  • ¼ c. tapioca flour
  • 1 c. org. coconut sugar
  • 1 T. pumpkin pie spice
  • ½ c. dark chocolate chips (I like Enjoy Life or Lily’s)

Directions

  1. Preheat oven to 350 degrees
  2. Line an 8×8 baking dish with parchment paper
  3. Blend all ingredients together until well combined
  4. Pour into dish and bake for 30 minutes. Let cool before lifting the parchment out of the pan

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and If Life is So Good, Then Why AM I Still Depressed? Discover the root cause for your depression and learn what to do to feel better and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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Green Beans with Garlic Herbed Dressing

 

Green beans with herb and garlic dressing
Serves 6
This is quick, easy and taste great. Easy enough for weeknights but fancy enough for company too.
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68 calories
5 g
0 g
5 g
2 g
1 g
88 g
214 g
1 g
0 g
4 g
Nutrition Facts
Serving Size
88g
Servings
6
Amount Per Serving
Calories 68
Calories from Fat 41
% Daily Value *
Total Fat 5g
7%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 214mg
9%
Total Carbohydrates 5g
2%
Dietary Fiber 3g
11%
Sugars 1g
Protein 2g
Vitamin A
10%
Vitamin C
6%
Calcium
5%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. • 1- pound green beans (make it easy-buy them already trimmed)
  2. • ¼ cup raw almonds
  3. • 1 clove garlic
  4. • 1 small bunch parsley
  5. • 1 small bunch cilantro
  6. • 2 T. EVOO
  7. • 1-2 T. pure lemon juice (depends on your taste as to how much to use)
  8. • Dash salt
Instructions
  1. 1. Steam the green beans until just tender-don’t over-cook.
  2. 2. Place the rest of the ingredients into your food processor and blend
  3. 3. Toss the mixture with the green beans and serve!
beta
calories
68
fat
5g
protein
2g
carbs
5g
more
TruFoods Nutrition http://trufoodsnutrition.com/

Green Beans with Garlic Herbed Dressing

green beans with garlic herb sauce

Quick, easy and taste so good-my kind of recipe!

Easy enough for week nights but looks fancy enough for company. 

Ingredients

·        1 pound green beans (make it easy-buy them already trimmed)

·        ¼ cup raw almonds

·        1 clove garlic

·        1 small bunch parsley

·        1 small bunch cilantro

·        2 T. EVOO

·        1-2 T. pure lemon juice (depends on your taste as to how much to use)

·        Dash salt

Directions

1.      Steam the green beans until just tender-don’t over-cook.

2.      Place the rest of the ingredients into your food processor and blend

3.      Toss the mixture with the green beans and serve!

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and If Life is So Good, Then Why AM I Still Depressed? Discover the root cause for your depression and learn what to do to feel better and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

 

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Garden Herbed Crust-less Quiche

Garden Herbed Crust-less Quiche

I used what vegetables and herbs that I had on hand. Feel free to use the ones you prefer in this recipe as it is very versatile.

This makes a great make-ahead recipe to use for weekday morning breakfast or take to work for lunch.

Gluten, soy and dairy free

crustless quiche 2

Ingredients

  • 1 t. avocado oil and 1 T. avocado oil separated
  • 1 onion minced
  • 2 cloves garlic minced
  • 5 cups greens of your choice. (kale in spinach work well but I have made this with mixed dark greens and came out great)
  • Other veggies: here is what I used but play around with this: 1 c. sliced mushrooms, 4 mini bell peppers chopped, 4 broccolini stalks chopped.
  • 2 T. nutritional yeast (optional but gives it a protein and nutrient boost and has a cheesy taste)
  • Mixed Herbs: I used what I had in my garden and did not measure. Here is what I used.  Rosemary, basil, green onion, chives.  Feel free to use fresh or dried and add according to your taste.
  • s/p to taste.
  • ¾ c. milk alternative (I like pure coconut milk as most of the boxed milk alternatives on the store shelves are filled with so much added “stuff”. I don’t use cow dairy as large organic farms have been getting through loop holes and these big dairy organizations have found to not be following true organic practices.) 
  • 5 pasture raised eggs
  • Organic cheese (optional) I did not add any

Directions

  1. Grease a 9- inch pie dish with the 1 t. avocado oil. Set this aside. Preheat oven to 350 degrees F.
  2. Heat the 1 T. avocado oil in a large skillet. Add in the onion and sauté for 2-3 minutes. Add in the peppers, mushrooms, broccolini and the garlic and sauté for another 2-3 minutes.  Add in the leafy greens and sauté until they have wilted. 
  3. Add in the s/p and the fresh or dried herbs of choice
  4. Whisk the milk and the eggs together and cheese if using. Add in the nutritional yeast and stir. 
  5. Blend the veggie mixture with the milk and pour into the pie dish (to save one step, I measured out the milk in a large measuring cup and added in the eggs and yeast. Then I poured this and the veggie blend right into the pie dish and give it a good stir in the dish.)
  6. Bake for 50-60 minutes (mine in a convection oven took 45) until top is lightly browned.
  7. Serve hot or cold.

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and If Life is So Good, Then Why AM I Still Depressed? Discover the root cause for your depression and learn what to do to feel better and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

 

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Herb Seasoned Chicken Legs

 

 

thai chicken pic 2

Herb Seasoned Chicken Legs

Ingredients

  • Roughly 6-8 chicken legs with skin on
  • ¼ cup cilantro (or one small bunch)
  • ¼ c. parsley (or one small bunch)
  • 2 cloves garlic
  • 2 T. fish sauce
  • ¼ c. lemon juice
  • ½ inch piece of ginger root sliced
  • 1 shallot sliced
  • 2 T. avocado or coconut oil
  • 2 T. coconut aminos
  • 1 T. honey
  • 2 T. coconut milk

Directions

  1. Line a baking dish with parchment and layer in the chicken legs. Preheat oven to 370 degrees F.
  2. Place all other ingredients into a food processor and pulse until everything is chopped and incorporated.
  3. Pour sauce evenly over the chicken. It is not a thick liquid so you may need to pick up some of the herbed liquid and place it on top of the chicken. 
  4. Bake for 30 minutes. Flip over and spoon some sauce on the chicken and cook for another 30 minutes.  The chicken should have a nice brown color to it.  There should be some sauce left at bottom of pan-if so, rub the chicken legs in this before removing for extra flavor. 
  5. Enjoy hold or cold!

Note: I didn’t have non dairy milk one time so  I used goat milk kefir-still tasted great!  Try adding in or swapping out for other herbs you have on hand.

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and If Life is So Good, Then Why AM I Still Depressed? Discover the root cause for your depression and learn what to do to feel better and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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Roasted Red Potato Salad

Roasted Red Potato Salad

roasted potato salad

Makes about 8 cups

Gluten, dairy and Soy free

Roasting the potatoes first gives this added flavor and is a nice twist from the traditional potato salad. This recipe can also be egg free if you use an egg free mayo. 

Ingredients

  • 12-15 small to medium size Baby red potatoes (not the large ones) or baby gold potatoes or a mixture (buy organic white potatoes)
  • 3 T. avocado oil
  • Dash sea salt and pepper
  • 2-3 stalks celery
  • 1 c. chopped carrots
  • ¼ c. chopped red onion
  • 2 T. chopped fresh parsley
  • 1 T. fresh chopped rosemary
  • 1/3 c. mayo (I like Primal Kitchen Avocado Mayo)
  • 1 T. ACV

Directions

  1. Preheat oven to 450 degrees F. Cut up the potatoes into cubes and place on parchment lined baking tray. Drizzle with the avocado oil and season with s/p.
  2. Bake 20-25 minutes or until they are soft and browned. Let cool
  3. While they are cooking, mix together the celery, carrots, red onion, parsley and rosemary. Add in the cooled potatoes.  Mix in the mayo and the ACV. Serve as is or chill for one hour. 

Note: you can mix up this recipe by trying different herbs, using sweet potatoes, adding chopped sweet peppers or adding in hard boiled eggs.

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and If Life is So Good, Then Why AM I Still Depressed? Discover the root cause for your depression and learn what to do to feel better and owner of Tru Foods Nutrition Services, LLC. 

For more information and to sign up for the Tru Foods monthly newsletter visit  www.trufoodsnutrition.com

Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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