Are you eating this food thinking its healthy? Think again!

Agave Nectar: the sweetener you thought was good for you.

 Here’s the truth

agave syrup


I used to think Agave nectar was a good substitute in baked goods and in replacement of processed sugar too for many years. In fact, I gave my kids plenty of foods with this ingredient thinking I was doing a good thing. 

My husband bought some jam from the store the other day and he proudly displayed his purchase to me. 

As you can see from these pictures it can be very deceptive.  It looks like it could be great for diabetics. 

jam with agave


I realized I need to clear this myth up for many of you.

Why agave nectar is not as healthy as you were led to believe

  • It is made from the tequila plant and is about 1 ½ times sweeter than regular sugar
  • It is marketed to diabetics because it “supposedly” has a lower glycemic index.  I once thought this too. Research does not support this claim however. 
  • It is made by using a process that strips the naturally occurring agave juice of all its nutritional value. 
  • This chemical process that is used to make agave nectar uses caustic acids, clarifiers and filtration chemicals.  So in the end they have taken a natural product and turned it into a refined and processed product using chemicals.   
  • It is very high in fructose (roughly 85% or more of agave is fructose). Fructose gets metabolized by the liver and stored as fat.  It contributes to metabolic syndrome and excess belly fat. 
  • It contributes to insulin resistance, elevated triglycerides, and increases your risk of heart disease and liver damage. 
  • Agave nectar is no better than high fructose corn syrup and I think by now you all know to avoid that processed sugar. 
  • Too much fructose impairs your normal appetite control system.  Listen up here if you are trying to lose weight-it makes you want to eat more!
  • It has a low glycemic index because of all the fructose it contains.  However processed fructose is damaging.  (I am not talking about fructose in your fruits)
  • Just like there are “fake” olive oils, there are also fake agaves on the market as well. Some have been found to be mixed with corn syrup. 
  • They have done a great job at marketing agave nectar leading you to believe it is a healthy option

So what are some healthy options?


  • raw honey and pure grade B maple syrup (in minimal amounts)
  • dates (use dates as a sweetener in baked goods)
  • fruit
  • raisins (good fuel source for athletes/sport events)
  • stevia (NOT Truvia and PureVia as these are processed stevia products)
  • bananas (great substitute too in baked goods)
  • xylitol or erythritol (in small occasional amounts)
  • Lo Han

What happens to your body when you remove all the processed sugar from your diet?

person jumping

  • Within 10 days your LDL levels could decrease by up to 10%. It can lower your blood pressure, and reduce triglyceride levels.
  • It will decrease your risk for type 2 diabetes.
  • It can lead to improved mood, reducing or eliminating depression, anxiety and ADHD.
  • Improved sleep: you will have more energy through the day too!
  • Weight loss: less empty calories and more nutrient rich calories. Less overeating
  • No “sugar crashes” or “sugar slumps” through the day-instead you will have sustained energy so plenty of energy for work and play!

Have you been misled by the advertising too?  Let me know!

Karen Brennan, MSW, CNC, and owner of Tru Foods Nutrition Services LLC in Castle Rock, CO believes in food first to restore the body and mind.  For more nutrition information, visit her website at


Pelc, R. Saying Goodbye to Sugar.  Hammer Nutrition. Issue 100/July 2016.

Note: I still cannot figure out why my pictures are upright on the computer but on my Ipad some are reversed!  So sorry about that!


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Snack bars for school, post workout, or anytime you need a quick pick me up

 Snack time Energy Bars

breakfast bar

These are great for a grab and go breakfast or a snack in your child’s lunch or any time of the day!  If you eat them the way we do, you may want to double this recipe.



  • 1 c. almond flour
  • ¼ t. sea salt
  • ¼ c. coconut oil melted
  • 2 T. honey
  • 1 T. water
  • 1 t. vanilla extract
  • ½ c. unsweetened shredded coconut
  • ½ c. raw pumpkin seeds
  • ½ c. raw sunflower seeds
  • ¼ c. raw slivered almonds
  • ¼ c. raisins or cranberries (or omit and add in more nuts/seeds such as hemp or chia or flax) or add in some dark chocolate

You can be creative with this recipe-try next time with flax seed, chia seeds or hemp seeds.  (Hemp seeds are also a great protein source)  You can try adding in some coconut flour and reduce the amount of almond flour too but don’t use too much coconut flour as this can make the bars crumbly-substitute only ¼ c. or less.  For a sweeter treat, add in dark chocolate (70% cocoa or higher)


  1. In a food processor combine almond flour and salt; pulse in coconut oil, honey ,water and vanilla
  2. Pulse in coconut, seeds, almond slivers and raisins
  3. Press dough into 8×8 inch pan wetting your hands with water to pat down.
  4. Bake at 350 for 20 minutes
  5. Cool bars for 2 hours and serve.


Nutrient Benefits of several ingredients

Coconut oil:  It contains medium chain triglycerides which are a quick source of energy.  It also contains lauric acid and monolaurin which can kill bacteria, viruses and fungi.  They have been shown to be effective against yeast issues such as candida.  Use organic virgin coconut oil for your baking and cooking needs versus refined coconut oil. 

Almonds:  One ounce contains 6 grams of protein.  Choose raw almonds to snack on versus blanched (skin removed) since the powerful antioxidants in almonds are mostly concentrated in the skin.  Almonds are among one of the world’s best sources of vitamin E which is useful for maintaining youthful and healthy skin.  They are very high in magnesium and low magnesium levels are linked to high blood pressure. 

Sunflower Seeds: They are a rich source of vitamin B-1 and vitamin E.  They contain antioxidants, trace minerals and other vitamins that can help to reduce oxidative stress.  Those with hypothyroidism are often deficient in selenium which sunflower seeds are an excellent source of!  A diet high in nuts and seeds is shown to balance blood sugar levels. 

Karen Brennan, MSW, CNC, and owner of Tru Foods Nutrition Services LLC believes in food first for restoring body and mind balance.  For list of her services and more nutrition information, visit her website at

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Back to School Snacks you can feel good about! (and ones your kids will love too!)

Easy and great tasting snacks to take to work with you or for Back to School

1. Hummus and veggies.


Hummus is quick and easy to make if you have a food processor.  To jazz it up, add in roasted peppers from a jar or roasted beets or sundried tomatoes.  Pack it in a small container and take along some cut up veggies (buy pre-cut at the store to make it even easier) and throw in some seed crackers. (I like “Mary’s Gone Crackers” brand). Hummus also freezes well.  Pour into individual containers and store in freezer.

2. Lettuce wrap:

lettuce wrap

Turkey or chicken rolled up in a lettuce leaf. Add in some sprouts, cut up tomato and cucumber. Anything that can go in-between 2 slices of bread can go into a lettuce wrap I say!

3. Popcorn.


Cook it on the stove in coconut oil. Sprinkle with sea salt and take a baggie of it to work with you.  Sprinkle on nutritional yeast for a B vitamin and protein boost.

4. Nuts and seeds:

granola in hand

My all-time favorite snack! It is easy-just portion control it into small Ziploc baggies to take with you (since it is easy to over- do it on the nuts).  They are a great source of fat and protein to keep you fueled for the day.  Mix in a blend of nuts and seeds. Choose raw and preferably from stores that keep their nuts and seeds in the refrigerator section of the store.

5. Greek yogurt (or goat milk or coconut yogurt):


Toss in a tablespoon of granola or raisins if you want. Read labels.  Many yogurts are loaded with sugar.  Choose ones that have more protein than sugar per serving if you can find it-not always easy.  I like Maple Hill 100% grass fed whole milk Greek yogurt. It does have 14 g. of sugar and 11 grams of protein in the vanilla flavor.  So this is a bit higher than I would like (of sugar contents) but if you are active and don’t eat processed foods you should be fine with this one.

6. Homemade protein bars:

breakfast bar

They are easy to make.  Make a large batch of them and store in the freezer so that you have them on hand when you need them.  I have my favorite “energy bar” recipe but you can do a search and find many recipes.  I like ones that contain nuts and seeds, that are gluten and dairy free and low in sugar.   (or try Epic Paleo bars or Kind brand bars)

7. Beef Jerky:

A great protein rich snack and low in calories too.  Read labels as many are filled with preservatives, MSG and other ingredients that we do not need to be putting into our bodies.  I like “Nick’s Sticks”, “Mission Meats Graze Sticks” and “New Primal Grass Fed Jerky”

8.Hard boiled eggs:

 Add some salt and pepper and eat away!

9. Fruit and cheese:

Choose raw organic cheese (if you know you do not have a dairy sensitivity or lactose issue) and 1 cup of berries of one piece of fruit such as an apple.  If you can’t have dairy, have fruit with 1 tablespoon of nut butter instead such as almond or cashew butter.

10. Celery with peanut butter and raisins:

Remember that one when you were a kid?  It still makes a great snack for adults too!

11. Organic tortilla chips and homemade salsa or use kale chips or beet chips instead of corn chips. with pesto or hummus:
kale for chips going into dehydrator

  Make your own pesto, salsa or hummus to avoid all the additives or at least choose organic brands


Karen Brennan, MSW, CNC and owner of Tru Foods Nutrition Services, LLC believes in food first in order to take control of your health. For more nutrition information, visit her site at

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Get this for back to school, heading off to college or for your young athlete



Back to school, heading off to college, sport practice? 

Then they need this!

kids walking


Tru Foods Granola 11 oz. bags are easy to fit in back backs, gear bags and a great healthy snack for college kids.   For more information click here

Send them off with a snack that you can feel good about giving them. 


Read below for my FREE offer to local sport teams!

kids football end of game

Why this granola is better than store bought products?

granola in hand

Tru Foods granola is a raw product with the nuts and seeds soaked which means the nutrients are intact and not destroyed by heat and easy to digest and assimilate.   This means they are getting all the nutrients these ingredients have to offer.  Other granolas are heated at high temps, don’t take the time to soak the nuts and seeds and are loaded with processed sugar and other added unnecessary ingredients.  The honey is raw so that you are getting all the benefits from it. Once it’s heated those nutrients get destroyed too. 

Plus its gluten, soy and dairy free, paleo and raw friendly. No peanuts! No oats!

 Just pure, simple ingredients.

It makes a great post workout snack for your young athlete.

kids coach sports

How others are using Tru Foods Granola

  •  Taking it up Mt. Rainier on their upcoming trek
  • Putting it into hotel rooms for their wedding guests
  • In their morning yogurt
  • After a run with their electrolyte drink
  • Snacking on during 11 and 12 hour days of landscaping

Need a healthy and immune supportive Care package for your college student? 

Send them off with this.

(I apologize if this picture comes out sideways for you-on some devices it is upright and others its not) gift basket

  • Tru Foods granola/ click here
  • Tru Foods Calm and Relaxing organic herbal tea blend for freshman jitters or test jitters/ click here
  • Tru Foods Organic herbal immune support to keep them healthy! / click  here

Make it even better!


Sign up for the Tru foods Master Tonic workshop and send them off with the all-natural cold and flu tonic that really works and fast!

Click  here to register for the September 2016 Workshop in Castle Rock CO

Local Sport Teams: Free Granola!

Would your team like to try out Tru Foods Granola before you make a purchase? It makes a great post workout snack. Email me at  Tell me how many sample bags you need and when and where to deliver.  If you are not the coach, please run this by the coach of the team first.   

Karen Brennan, MSW,CNC, Board Certified in Holistic Nutrition (candidate) and owner of Tru Foods Nutrition Services, LLC seeks to educate and assist those with chronic health conditions who have tried everything else without success.  For more information visit her website at

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The Real Reason Why I wrote the Tru Foods Depression Free guide (it may not be what you think)

The Real Reason why I Wrote the Tru Foods Nutrition Guide to a Depression Free Lifestyle

It may not be the reason you thought

(and what I just found out while writing this)


I was speaking with someone the other day and she said to me “So you wrote this because your son lost a friend recently to suicide, right?  What is it, like a 25 page dietary guide or something like that?”

I realized I had not clarified the purpose and mission of the book and what it really does cover.   

Why I wrote the book

couple of people

I wrote is because of my own son.

 I wrote it because I almost lost him a month prior to his 16th birthday.

 I wrote it because of the journey he and I traveled on.

 I wrote it because I still have my son and I want to prevent you from losing your child to suicide. 

I am only a nutritionist because of my son, because I needed to figure out how to help him because traditional western medicine was not looking at the root issues and instead only treating the symptom of depression. 

Along the way I found my passion, to help others in the same situation. To help others who are struggling or who see their loved ones struggle with depression.

 This is also to help those who keep their depression hidden from the world. 

I have stopped counting how many people we lost as a family to suicide. Who really wants to keep tract of that number anyhow. 

What I found out while writing this

sad person

Ironically just as I sat down to the computer my other son called me. One of his friends went to the hospital the other night.  It turns out he was admitted to inpatient for suicidal thoughts/attempt.  My son knew this but didn’t tell me at first, I guess because he knows I will stick my nose in and try to help. 

What is going on in our society, with our kids? Many have everything going for them.  These are the ones I address-there is no outward explanation for the depression. So we must look inward to health conditions. 

What the Tru Foods Nutrition Guide for a Depression Free Life is really about

person sunset background

I wrote this Tru Foods Nutrition Guide for a depression free life because I was working on my book on root causes for depression when this other” boy”, a senior in college, took his life.

This guide is not about what’s causing your depression (although I do address 10 possible root causes) but a guide to get you on the path to feeling better. NOW

It’s the guide I wish I had for my son so I could get him on track with the diet he needed to support his brain (and his gut). It guides you to the supplements and herbs that can be helpful. I never knew any of this when my son was struggling!

For $9.98 you get almost 200 pages of information.  I don’t short change you. I give you all I got in that book.  There is probably a lot of information in this book that you will not find elsewhere or have to really search to find it all.  I put it all in one place for you to help you.

So that’s why I write about depression.

Because of my son,

And because I still have him. 

And because I don’t want you to lose yours.

If you want to purchase the E book click  here.   It is available for kindle, I Book and in PDF. 

Karen Brennan, MSW, CNC and owner of Tru Foods Nutrition Services LLC seeks to provide the education and guidance to help others take control of their own health issues and restore balance in the body.  As a nutrition professional she does not treat, cure or diagnose.  To learn more go to

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Is your Church Executive Board as Judgmental as this one?

Is your church executive board as judgmental as this one?

What I experienced this past week


Let me preface this article to say that this is not to pass judgment any religious organization-this is to express my view in relation to one isolated situation. 

I have been searching for facilities to use at low cost for workshops and educational seminars for local clients for the past several months.  Many places to rent offered exorbitant fees and some just never returned repeated phone calls. 

Someone recommended their church and I have been in the process of getting approval to use their space since May.  They had fees that were reasonable and it meant that I could keep the cost very low for my clients.  I was very excited about this! 

Today I received a call from someone on this church’s executive committee who stated that since I am a “for profit” organization I am not a good fit for them and they do not want to rent space (for a total of 4 hours) to me, my business. 

Prior to their decision I met with someone at this church, explained my mission and focus and  I provided them with a packet of information about me, my business and what I do. I also explained this to the board person on the phone as well. 

Here is why I feel that they should feel shameful and embarrassed. 

Here is why I feel they are hypocrites and judgmental as a church board. 

This is not to say that everyone at this church behaves in this manner nor are all church organizations like this.   Also, they need to do what they feel is right.

Let me digress for just a moment;

Sadly I have encountered numerous judgmental people from religious organizations when working in long term care.  While most of these organizations have been wonderful, compassionate and giving, there are always some bad apples that spoil it-like the ones who think since they are a church group they do not need to go through an orientation to volunteer at our nursing home, nor feel they should have to adhere to a schedule to come in and help out. 

old person in nh

Then there have been the ones who refuse to give communion to those with dementia because they don’t “know what is going on” or ask that they be removed from certain religious groups within the facility.

And then there was this refusal to rent space to me as nutrition professional. 

Let me be clear; as a “for profit”-it is just me and my profit, if any, is meager.  I work my tail off to give people free information via personal emails and texts, through free presentations, blogs and newsletters and through the numerous organizations I volunteer with.  Sometimes I am up late at night researching or responding for someone who isn’t even a client. Then there are the clients that I take at discount, reduced rates and almost for free.  And there are the free clients as well. 

So to link me in a category with large “for profit organizations” after I explained this to them, is in my opinion quite embarrassing on their part. 

The cost for the Master Tonic workshop that I wanted to hold there would cover costs to rent space and items needed for the workshop.  If I make a profit it’s close to minimum wage.  Last year I ended up losing money on having the event.  But I enjoyed offering it just the same!


People, who know me, know I don’t do this for the money. They know that I am passionate about helping people-whether it was in the nursing home or now as nutrition professional.  I volunteer my time endlessly and give free information.  I wonder if most of their church community can even say that. 

In the end I need to not take it personally and know what I do is right and continue to follow my path. While I do find it disheartening after I presented the above information to them, they do not know me and they do have to make these decisions based on the information provided.

 I apologize to those of who want to attend these workshops in a professional and centralized location.  I will continue to keep looking but we may be back at my home! September Master workshops dates and registration in Castle Rock, CO should be posted on my website within the week. 

 It is also not my intent to put down any specific religious organization but to express my thoughts and opinion in regards to this particular instance. 

What do you think? Am I being too over reactive? Too sensitive? Has anything like this happened to you?

Karen Brennan, MSW, CNC, and owner of Tru Foods Nutrition Services, LLC seeks to educate others so that they can take charge of their own health.  If you would like more information visit her website at

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Tru Foods E book- Depression Free Nutrition, Herb and Supplement Plan

Tru Foods Nutrition E book for Depression

Depression Free Meal, Supplement and Herbal Plan is finally available! 

This is a guide to get you or your loved one back on track to a healthy and happy lifestyle. 

It is filled with helpful information and recipes that you may not find elsewhere in regards to depression. 

It also includes 10 possible root causes that may be contributing to your depression. Yes, 10! Did you even know so many health issues could cause and contribute to depression? 

Click here  or go to and click on the products tab for the E book page. 



Final cover (1)

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Sunburn home remedy that really works!

Sunburn Formula

sunburn remedy

My 19 year old son came home from a day of working outside in full sun on a day that was over 90 degrees.  He is fair and red headed.  The back of his arms and neck were that bright red to the point of a purple look. Not good. You could also see very tiny blisters starting on the back of his arms.

Here is what I did.

Sunburn home remedy #1

  1. I used Bragg’s Apple Cider Vinegar.  You don’t need to use Bragg’s but make sure you do use unfiltered, raw ACV.  I got a piece of cotton and really soaked it in the vinegar and got his arms very wet with the ACV.  We let it dry for a couple of minutes
  2. Then I mixed about 5 drops of lavender essential oil with about a tablespoon of coconut oil.  (You don’t have to be exact with this.). I rubbed this mixture all over the sunburned area of his arms.  We did not use anything on his sunburned neck.  (If you are sunburned on the majority of your body, then use 20 drops of lavender EO and mix with enough coconut oil to cover all areas.)

He went to bed a couple hours later.  When he woke the next morning for work he said he was amazed at how the burn on his arms did not hurt but the burn on his neck still did.  Even better, the burn on his arms did not reach full blister and did not peel. 

I am not only happy that it worked but now maybe my adult kids will actually take my home remedies and natural/alternative remedies seriously! 

Many say this method usually does not prevent the peeling but does downgrade the pain quite a bit. In my son’s case it worked for both.  I have included another sunburn option below. 


Sunburn home Remedy #2

  • 1 c. pure Aloe Vera juice (make sure it is pure, not that fake bright green stuff that you see in your local drugstore.) You can find pure aloe at your local health store. 
  • 20 drops lavender essential oil  (it should be an essential oil brand such as Doterra or from Mountain Rose Herbs)
  • 1 oz. trauma oil or jojoba oil (trauma oil is a blend of calendula and arnica flowers and St. John’s Wort flowering tops infused in olive oil.  You can make your own but it’s easier to buy it. Herb Pharm is a reputable brand that I like.  Trauma oil is good to have on hand also for muscle and joint pain, injuries, wounds, sprains and inflammation).
  • Mix this blend and store in the fridge for up to 2 weeks. 
  • Shake before use.  Spray on sunburn.

Share your story! Did you try these home remedies for sunburn? Did it help you?  I would love to know. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate) and owner of Tru Foods Nutrition Services, LLC believes in addressing root causes for your health conditions with diet, supplement and herbal therapy as opposed to symptom management.  If you would like to learn more about her services, visit her site at

This information is for educational purposes only.  Karen is a nutrition professional and as such does not diagnose, cure or treat. 


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Statins and the Depression connection

Statins and the Depression Connection: Were you depressed before you went on a Statin Drug?

pills in hand

Stains appear to be correlated with the onset of depressive symptoms along with hostility, rage, suicidal ideation, suicide, and combativeness.
Dr. Graveline from states that statins interfere with the biochemistry of the dolichols which are metabolic pathways that are necessary to form our neuropeptides. Neuropeptides are considered messenger molecules that are the basis for our thoughts and emotions. Since statins inhibit dolichols, cell communication is also inhibited as well as neuro-hormone production.
There are numerous individual reports of those who experienced depressive symptoms once starting on a statin. For those wanting to report their symptoms a good place to do so is at in which all person reports are collected on not just depressive symptoms but any symptoms from statin usage.
If you are thinking of going on a statin (or any other medication for that matter) visit and here you will find people noting there symptoms from various drugs (you click on the drug you want to see symptoms for). On this site there are numerous negative reports of statin side effects.
Upon research, it has been reported that total cholesterol (TC) levels are consistently lower in more severely depressed and aggressive people. So is it the statin that is causing the depressive side effects or is it because the statin is bringing the TC levels too low? (Below 160 is when symptoms have been noted. I prefer to not have clients TC go below 180).
Other studies show that the type of statin you use may also impact what symptoms are expressed.
As a result, both may have an impact. There are numerous reports of those on statins and having cholesterol in the 200’s and reporting depressive symptoms while others have lower TC. Could the nutrient deficiencies that statins cause also have an impact on depression symptoms? Many factors related to the medication use may be creating the symptoms. The bottom line? Why are you on a statin medication and do you really need to be on this medication?
Yet on the other end of the spectrum, while all these people are reporting the symptoms they experience while on statins a study in 2014 from the European Journal of Preventive Cardiology reported that only a small minority of people report side effects and that just as many in the statin group as in the placebo group reported side effects.
In the end research does not support the advice that a low cholesterol level will prevent heart disease. Heart disease is a disease of systemic inflammation. We need to realize that cholesterol is not the enemy-we need cholesterol! It is a very critical biochemical needed for proper brain function along with sex hormone and vitamin D production.
If you are on a statin also be aware of the nutrient deficiencies it may create. Your omega 3 fatty acids, ubiquinol, vitamin D, vitamin E, and selenium levels may be impacted as well.
If you want to prevent heart disease you need to change your diet and lifestyle to reduce inflammation. Avoid sugar, refined and processed foods and eat whole foods as much as possible. Eat a rainbow of fruits and vegetables. Make vegetables and salads the biggest portion of your meals with moderate amounts of protein and only small amounts of starches. Pass up the French fries and deep fried foods and opt for your starchy carbs in the form of beets, carrots, sweet potato , small amounts of beans and legumes or non- gluten whole grains.
Supplements and herbs can be supportive as well, however making diet and a lifestyle change for heart health needs to come first. As I often say to my clients, you can take all high quality, expensive supplements in the world, but if you still eat “like crap” you will still feel like crap.
Bowden, J. & Sinatra, S. (2012) The Great cholesterol Myth. MA: Fair Wind Press.
Fingold, J. et. al. (3/18/14) What Proportion of Symptomatic side effects in patients taking statins are
genuinely caused by the drug? Systemic review of randomized, placebo controlled trials to aid individual patient choice. European Journal of Preventive Cardiology.
Graveline, D. (11/10) Depression and Statin Drug Use.
Kaplan, A. (11/30/10) Statins, cholesterol depletion-and mood disorders-what’s the missing link?

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate) and owner of Tru Foods Nutrition Services, LLC believes in addressing root causes of your health condition instead of symptom management. If you would like to learn more about her services visit or email Karen at
The information in this article is not intended to diagnose, treat or cure as Karen is a nutritionist not a doctor. This article is for educational purposes only. I encourage you to do your own research if you are on a statin medication and to take control of your own health instead of leaving it in the hands of others.

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Brownies made with Black Beans

Black Bean Brownies

Gluten free, dairy free, soy free

A low sugar treat to take to summer picnics.  No one will ever know that you used black beans!

black bean brownie


  • 1 c. canned black beans (drained and rinsed)
  • ¼.c coconut oil
  • ¼ c. cacao powder
  • 2 t. vanilla
  • 3 T. honey
  • sea salt (dash)
  • 3 pasture raised eggs
  • ½ c. dark chocolate (I like Enjoy life brand)


  1. Preheat oven to 350.  Line an 8×8 pan with parchment paper
  2. Put all ingredients except the dark chocolate into a blender or food processor
  3. Blend in the dark chocolate
  4. Spread into the pan.
  5. Bake for 20-25 minutes. 

Karen Brennan, MSW, CNC, and owner of Tru Foods Nutrition, LLC believes in addressing root causes of health conditions with diet, supplements and herbs rather than symptom management.  To learn more about her services visit

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