Dressing / Sauce
Creamy Dill Salad Dressing
Ingredients
- 1 ¼ cup Greek yogurt
- ½ cup mayonnaise
- 2 tbsp. dried dill weed
- 1 tbsp. lemon juice
- Salt and pepper to taste
Dressing / Sauce
Blog
Dressing / Sauce
Instant Pot
Beans in Tomato Sauce (Instant Pot)
Ingredients
- 6 slices turkey bacon, chopped (omit for vegetarian version)
- 1 medium yellow onion, chopped
- 6 small cloves garlic, minced
- 1 bay leaf
- 1 teaspoon salt
- 2 ¼ cups dry cannellini or pinto beans
- 28 ounces whole peeled plum, or crushed tomatoes
- 6 ounces (1 small can) tomato paste
- 2 cups chicken or turkey broth (use vegetable for vegetarian)
Dressing / Sauce
Lemon Balsamic Dressing
Ingredients
- 2 tbsp. balsamic vinegar
- 1 tbsp. lemon juice
- 2 tsp. (10g) Dijon mustard
- ½ tsp. Himalayan salt
- ½ tsp. black pepper
- ½ cup olive oil
Keto
Baked Tuna Patties
Ingredients
- 3 cans tuna in water, well-drained, flaked with fork
- 2 large eggs, lightly beaten
- ½ tsp. salt
- ½ tsp. black pepper
- 1 tbsp. minced garlic
- 1 tbsp. yellow mustard
- 2 tsp. dried parsley flakes
- ¼ cup almond flour
- Optional – olive or avocado oil spray
Nutrition
Protein Supplements
We generally do not recommend people add a protein shake before or after a workout or as a meal replacement. Protein powders are however a convenient way to increase protein consumption, especially for people who have difficulties consuming adequate amounts. Vegans, vegetarians and pescatarians are all populations who typically eat lower protein diets due to the restricted protein sources in the diets, and as such they may benefit from protein supplementation. When people are growing, starting a new workout program, increasing their workouts intensity or recovering from injury the body requires higher amounts of protein to facilitate growth and healing. In these instances protein powders may also be recommended. Read more “Protein Supplements”
Dressing / Sauce
Chrystal’s Mediterranean Goat Cheese Vinaigrette
Ingredients
- 2 tbsp. red wine vinegar
- 2 tsp. (10g) Dijon mustard
- ½ tsp. Himalayan rock salt
- ½ tsp. black pepper
- ½ cup olive oil
- 60 grams goat cheese
- 1 heaping tbsp. fresh diced parsley
- 1 tsp. dried oregano
- 5 chopped cherry tomatoes
Read more “Chrystal’s Mediterranean Goat Cheese Vinaigrette”
Nutrition
In Defense of Food
One of the best books I ever read was Michael Pollen’s, In Defense of Food.
Take 3 minutes and watch this for a brief intro:
Recipe
Jackie’s Cucumber Pineapple Summer Salad
Ingredients
- 1 cup cucumber (sliced and chopped)
- 1 cup fresh pineapple (chopped similar size or larger than cucumber)
- ¼ cup red onion (chopped into small pieces)
- ¼ cup cilantro (chopped finely)
- 1 tbsp. extra virgin olive oil
- Juice of up to 1 lime (to taste)
Keto
The Basics of Ketogenic Foods
Unlike flexible dieting where we don’t want to tell a client what they should or should eat, with Ketogenic diets there are certain foods that will kick a person out of Ketosis and keep them there. By definition a Ketogenic diet’s aim is to keep a person in ketosis. In order to do that, Ketogenic dieters must stay away from certain foods: mainly those that are high in carbohydrates or sugars.
Foods Ketogenic Dieters Must Avoid
The following table shows a non-comprehensive list of foods people on a Ketogenic diet must avoid: Read more “The Basics of Ketogenic Foods”
Keto
Pros & Cons of a Ketogenic Diet
When people transition into a Ketogenic diet they are making changes that encourage the body to adapt. This can sometimes be temporarily uncomfortable. Within the first few weeks of eating a Ketogenic based diet, some people report flu like symptoms, collectively called the Keto-flu. As the body adapts, the Keto-flu symptoms if experienced diminish, and a myriad of different benefits are often reported.
Potential Benefits of a Ketogenic Diet
While not everyone experiences all of these things, most Ketogenic dieters will experience at least some of them. These are the benefits most often reported: Read more “Pros & Cons of a Ketogenic Diet”