Cauliflower Paprikash

1 head cauliflower- cut into flowerets.
1 cup cashews
2 Tablespoons lemon juice
1 Tablespoon nutritional yeast flakes
2 Tablespoons butter
1/2 cup pimentos, with juice
salt and pepper to taste1/2 teaspoon garlic powder
1 1/2 teaspoons honey
1 teaspoon turmeric
4 each scallions

Make cashew cream by blending cashews to a fine powder in the blender, then add small amounts of water until it is the consistency of cream.

Add remaining ingredients, except cauliflower and scallions.

Steam cauliflower al dente.  Toss with sauce, bake for about 15 to 20 minutes. Garnish with scallions.

Nutrition Coaching- Lower Prices

I am lowering my prices for Nutrition Coaching. I am mindful that many of you are struggling, none of has the disposable income we had in the 80’s and 90’s.  I want to help as many people as possible avoid getting sick, suffering with allergies, to avoid cancer, to heal.

All Consultations Include;     

• Three Day Diet Analysis- an analysis of your caloric and nutrient intake and percentages from fat, carbohydrates and proteins.

• Two Hour Consultation – A comprehensive look at all of the lifestyle choices you are making that effect your health, energy, weight and appearance.
• My Book, optimum Nutrition- an in-depth guide on nutrition, with grocery lists, a Guide to Traveling and eating out and step by step guide on changing your diet.

Nutrition Coaching Packages;

Optimum Nutrition Consultation with 21 Days of Coaching- $295. You will begin by emailing me a food diary each day for 3 days. The Initial Coaching Session is approximately two hours long. This will include a diet review and a look at overall health issues and a discussion and reading material.  This also includes one month of 21 consecutive days of coaching.

Optimum Nutrition Consultation – A Two Hour Consultation- $195.  You will begin by emailing me a food diary each day for 3 days. The Coaching Session is approximately two hours long. This will include a diet review and a look at overall health issues and my recommendations for the changes that need to occur to bring you to optimum health.

Coaching by the Week- $95.- You submit your daily food intake by email and I will email you back an analysis showing percentages of caloric intake by fat, protein and carbs as well as showing all nutrient levels are meeting or missing. I will tell you how you can adjust to better meet your needs. This allows you to tweak each day and get on the right track.

Credit Cards accepted with Square

Let me Teach You how to Get Healthy and Have WAY More Energy!  

           Call Millie today at   904-520-3448  or email for more information

Eat the WHOLE egg!

A Great Reminder from Eat Real Food

Making Homemade Extracts

I have been making my own deodorant for about 3 years now; grain alcohol or vodka with lemon oil.  Costs me only a couple of dollars a year and works really well, and is non-toxic.

Then it hit me that I could also make my own extracts to bake with as the store bought kind are very expensive.  I Googled some recipes and came one of my favorite websites came up; Common Sense Homesteading.  You’ll love the site!  Here’s the recipes for lemon extract, and the link to others…

How to Make Homemade Lemon Extract

Place zest, sugar and vodka in a lidded, glass jar.

Shake the bottle once a day for at least a month, and you have homemade lemon extract. I usually aim for two to three months. The flavor will improve with age.

Strain the finished extract through cheesecloth, a coffee filter or a flour sack towel to filter and place in a dark bottle.

Store in a cool, dark location.

Vanilla and Almond Extract recipes are here- Common Sense Homesteading

Hawaiian Chicken

One of the best dishes I’ve ever made…

4 Chicken Breast, skin on, boneless
2 Tablespoons arrowroot
1 cup tapioca flour
1/3 cup butter
salt and pepper

Sauce;
1 can pineapple tidbits, in juice
1/2 cup sugar
2 Tablespoons arrowroot
3/4 cup vinegar
1 Tablespoon wheat free tamari
1 Tablespoon ginger, grated, reserve juice
1/4 cup chicken stock reduction
1 green pepper
1/2 Spanish onion, diced

1)  Preheat oven to 350 degrees.

2)  Wash chicken, dry.  Coat chicken with flour mixed with arrowroot and salt and pepper.  Heat butter in large heated (medium) iron frying pan.  Fry,, browning about 4 minutes each side.  Remove from pan and place on plate. 

3) Sauce; Drain pineapple, pouring all of the juice into a 2 cup measuring cup.  .  Add enough water to make 1 1/4 cup liquid.  In a medium saucepan combine liquid, sugar, arrowroot, vinegar, soy sauce, ginger and stock.  Bring to a simmer, stirring very often with a whisk.

4)  Simmer 2 minutes until it’s clear and thickened.  Pour over chicken and bake 30 minutes, then begin checking temperature until it is 160.

5) Sauté diced onions in butter until caramelized, add peppers and pineapple, simmer a few minutes until it thickens.  Serve over chicken.

How Fats Build a Great Immune System

How to Not Get Sick This Holiday Season…

This is the time of year that people start getting colds and flu.  This is NOT inevitable, the weather does not cause it. Being indoors a lot is a factor as we are are around people more who might be sick, and we are not in the sun as much, which enhances our immune system.

What DOES cause us to get sick?  A compromised immune system. We are all exposed to germs 100% of the time, strep germs are present in our throats all of the time.  Coming within 6 feet of someone, indoors, exposes us to their germs. The heavier foods we eat, the extra sweets and junk foods because of the holidays cause us to gain weight and not be as healthy.

So what does it take to build, or repair, your immune system?  Great nutrition in general.  But the most crucial nutrient for building an immune system is saturated fats.

Yeah, those fats that we have been brainwashed in to believing are bad for us!  The truth of the matter is that we gave up eating saturated was in the second World War for rationing…so out troops could have the butter. lard and protein they needed.  Many companies stepped up and manufactured substitutes.  We began cooking with corn oil, margarine, vegetable lard.  And our health began to fail, cancer rates began to rise, people began to gain weight, heart attacks became more common.  And look where we are today; our immune systems are a mess, the majority of Americans are obese, unhealthy. 

It was healthy in the 70’s and 80’s to make the choice to eschew saturated fats. All that was available was fats from feed lot animals. But beginning in the 90’s, organic meat began to be available.  It was pricy, but you could get it.   Now we have readily available grass fed meats at affordable prices.

Plenty of high quality organic grass fed meat, along with a variety of low glycemic vegetables, a bit of fruit…and plenty of saturated fats daily.  Several tablespoons of butter, some coconut oil, very small amounts of organic olive or other vegetable oils and cooking with some animal fats such as beef or chicken, or duck is healthy and meets our needs for Vitamins A, D and E.  These nutrients build, or repair, an immune system.  They help you lose weight, are crucial for digestion…for all biological functions.

And taste heavenly!!  Enjoy!

Philips L-Prize LED Lightbulb Lights Up a Room for 22.8 Years

by Adam Dachis

When the US government held a contest aimed at creating the future of lightbulbs, Philips won with their L-Prize series.  These bulbs are rated to last 22.8 years, which is so long you’ll probably lose them before they have a chance to burn out.  But if you manage to keep them throughout their lifetime, each bulb can save you hundreds in energy costs.

Not only do the bulbs last a long time, they’re also much safer.  They don’t contain any mercury and generate less heat than a regular lightbulb.  Basically, these bulbs are better for you all around.  That said, they’re an investment.  Normal lightbulbs won’t last nearly as long but they’ll cost you less up front.  Because the L-Prize bulbs are so new and efficient, they’re about $37 each.  That said, if you’ve got a home and aren’t planning on going anywhere, you could effectively outfit the house with them, have and raise children, and still have a few years left before you need to purchase replacements.

Philips 423244 10-Watt 60-Watt L-Prize Award Winning LED Light Bulb ($36.49) | Amazon via The Wirecutter