Judy Keller ~ Transforming Our Health

06/27/2023

YUM

Aah, I did it! A fabulously lemony treat that everyone can enjoy! Gluten free, dairy free, grain free, and no refined sugar. Voila!

Lemony Cakes with Berry Compote

Ingredients:
- 4 large eggs, room temp
-1/4 cup maple syrup, room temp
-1 tsp. vanilla extract
-1/2 tsp. almond extract
- 1 3/4 cups almond flour
-1 tbsp. arrowroot powder
-1 tsp. baking powder
- 2 tbsp. lemon zest
-1 tsp. lemon juice
-1/4 salt

Directions:
Preheat oven to 350. Grease 6 large muffin tins. Separate the eggs and place whites and yolks into separate bowls. Whisk the wet ingredients together with the egg yolks. In a separate bowl combine the flour, arrowroot powder, baking powder. Fold into the egg yolk mixture and add the lemon zest. The batter will be pretty thick. In the bowl with the egg whites, add the lemon juice and salt. With a hand mixer, blend on medium high for 2-3 minutes until light peaks form. Stir in 1/3 of the egg whites into the batter. Then, gently fold the rest of the whites into the batter. Do not overmix. Pour the batter into the muffin tin and bake for 20 minutes or until a tooth pick inserted comes out clean.

For the compote:
-1 cup fresh blueberries, blackberries, and raspberries
-1/2 cup water
-2 tbsp. maple syrup

In a sauce pan, add the berries, syrup, and water. Simmer on low until the water is evaporated and the berries have reduced to a thicker sauce.

Cut the cakes in half and add compote to the bottom half. Top with the other half, then add more compote and top with fresh berries.

Enjoy!

03/06/2023

Truth

10/27/2022

Movement. Every single day. It doesn't have to be huge.

Just keep moving!!!

Take a walk. Go on a bike ride.

No matter how challenging, just keep moving.

10/27/2022

There are times in my life when I feel like I have gained 5 lbs, then lost 5 lbs. The same 5 lbs on and off.

It is a lot of work to lose weight. And, it takes effort and life style changes to keep it off.

I am working to lose 3-5lbs right now.

What am I focusing on that is making a difference? Counting my calories. Everything that goes in my mouth I track in myfitnesspal.

What is your best tip for weight loss?

10/11/2022

Yum

BINGO! Here's an amazing healthy quick bread that your family will love. You're welcome! 😉

https://www.bakerita.com/paleo-apple-cinnamon-bread/

10/10/2022

Pharmacist's Guide to an Affordable Food Supplement Plan.

09/24/2022

Break out the sheet pan for these fall-friendly recipes.

09/13/2022

Spring and Fall - perfect times to "Reset" and/or Cleanse. We have groups starting every Monday - join me and feel so much better!

09/13/2022

When you have freinds that are amazing "chefs" - this one resounds with my taste buds and when I am finished with my week of detox - this will be first on the menu! Thanks Gina R. for sharing!

It may be cooling off outside, but there's always time for a refreshing, crunchy, cabbage slaw!

Cabbage is a sulfur veggie that is high in fiber and beneficial to build and fix DNA and to protect cells from damage. Sulfur also helps your body metabolize food, which in turn, contributes to the health of your skin, tendons, and ligaments.

Mandarin Cabbage Slaw:
1/2 head cabbage, thinly sliced
1 can mandarin oranges in own juice
1/2 cup roasted almonds, chopped
1/2 cup cilantro, chopped
1 red bell pepper(organic), thinly sliced
2 tbsp., black sesame seeds
3 green onions, chopped

Dressing:
1 cup avocado oil
3-4 tbsp. rice wine vinegar
1 tsp. toasted sesame oil
1 tbsp. honey
Salt and pepper to taste
I dress my slaw and let it set for about 5 minutes, then adjust ingredients: I generally end up adding more vinegar

Add shredded rotisserie chicken or baked chicken, cubed.

Meal salads are my favorite!

09/12/2022

This one I have to try!

The next time you’re craving rich, chewy, densely chocolaty treat, make a batch of these healthy brownies. Cooked black beans keep them lusciously moist...

09/06/2022

Keeper!

It's about that time: Hot Cocoa season!
I love sitting on my porch in the am drinking a cup of healthified hot cocoa. I even add a few drops of peppermint extract from time to time.

Enjoy!

Keep in mind: not all protein powders are meant to be heated. If you need a recommendation for one that can, let me know.

08/23/2022

YUM

What do you do with the extra zucchini you have from your garden? You make protein zucchini muffins!

Ingredients:
1/2 C. chocolate Life shake
2 Tbsp. ground flax seed
1/4 C. cacao powder (or unsweetened cocoa powder)
1 medium ripe banana
1/2 C. almond butter (can substitute cashew butter)
1 egg
1/4 C. honey
1/2 tsp. baking soda
1 tsp. vanilla extract
1 C. shredded zucchini (squeezed of excess liquid)
1/4 C. chocolate chips, plus more for sprinkling on top(I use Lily’s Stevia Sweetened Chocolate Chips)

1. Preheat oven to 375. Spray a 12 count muffin pan with cooking spray (I love to use avocado or coconut oil spray-no other added ingredients).
2. Add all ingredients, except for zucchini and chocolate chips, to your blender. Blend until batter is smooth. Stir in shredded zucchini and chocolate chips.
3. Pour batter into muffin pan and sprinkle with additional chocolate chips.
4. Bake for 15 minutes until tops are set and tooth pick inserted comes out clean. Cool in the pan on a wire rack for 10 mins, and then remove and allow to completely cool before storing in an airtight container.

Adapted from Lauren Breeden