Shakes have become my healthy meal option on the go. After a good workout or running out the door, my daily routine includes a nutritious shake of some kind. Adding protein to a shake can be difficult since many of the powders on the market are filled with junk and not gluten-free.

Sunwarrior is a clean plant based protein and natural supplement option. Sunwarrior offers a large selection of products with items the are raw, organic or all-natural. Can’t beat an option that is gluten-free, soy free, non-gmo, dairy free and vegan.

Many different options are available:

Classic Protein is made from fermented brown rice. This simple formula is suggested for those with food allergies and our more granola customers.
Warrior Blend is a synergistic combination of pea, goji berry, and hemp proteins with the bonus of medium chain triglycerides from coconut. Warrior Blend has a slightly better amino acid profile and includes the anti-inflammatory power of coconut to speed recovery.

Classic Plus relies on brown rice, pea, quinoa, chia, and amaranth for ancient grain goodness without the gluten or carbs. It has a similar amino acid profile to Warrior Blend, but a slightly different texture and flavor.

Read more about this product or buy online at:

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Paleo Meenut Butter

I continue to sample new products that are paleo and fit into a whole30 life style. I have been hooked on nut butter forever. As a kid I loved peanut butter but since peanuts nuts are not considered paleo I have switched to sunflower and almond butter. If your read the ingredients on most nut butter you will find that they normally have sugar and other not so good junk in it. I learned about paleo meenut butter online and was very excited to give it a try.

Meenut butter is a combination of nuts and coconut into a wonderful nut butter. No added sugar and made with all local ingredients. It has a wonderful consistency that is slightly sweet and slightly salty. It worked great in my morning smoothies and  as a snack with carrots and apples. Filled with all the good stuff to keep you going all day. One serving has 5 grams of protein and only 1 gram of sugar! They have great recipe ideas listed on their site include cookies, cupcakes and savory treats.

INGREDIENTS (Quadruple Nut Power): California Almonds, California Organic Walnuts,Pecans, Organic Macadamia Nuts, Organic Coconut; Contains 2% or less of: Organic Golden Flax Seeds, Organic Sunflower Seeds, Sonoma Sea Salt;


You can find meenut butter in some stores across the country or buy online at: 

They have a great selection of goodies to choose from. Makes a great treat or gift for anyone.

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Greek Salmon

Mediterranean flavors are filled with fresh citrus and herbs. This marinade can be used on fish, veggies or even as a wonderful salad dressing but is a simple solution to dinner.


1 Lemon
1/3 cup olive oil
1 tablespoon honey
½ teaspoon salt
2 teaspoon dry oregano
1 pound salmon

Start by juicing the lemon into a bowl. Add olive oil, honey, salt and oregano to the bowl. Whisk all ingredients together well for 3-4 minutes. Next, place the salmon into a large bowl and pour dressing on top. Mix together by hand until each piece is coated evenly. Place each piece on a bbq or in the broiler, cooking for about 8 minutes.



Avocado Tomato Salad

Avocados go great with just about any meal. Finding new ways to serve them is always fun. This side salad is simple and great for a hot day.


1 Avocado (cut into chunks)
1 Tomato (cut into chunks)
1/2 TBS honey
Pinch Salt
1 TBS Lime Juice or Vinegar

Gently mix avocado and tomato in a bowl. Then add honey, salt and lime juice. Mix well but gently so you don’t break up the avocado. Serve cold.


Braised Kale and Bacon

I had made wonderful pork loin in the slow cooker and wanted to come with something great to pair with it. Playing off the smoky rich flavor I came up with this one. Kale is a super healthy green and it’s tough texture makes it fun to cook with, not getting soggy like other greens.

1 lb Kale leaves clean, dry and cut in to big pieces
5 pieces of bacon chopped small
1 TBS Honey
1 tsp Chipotle Powder
2 TBS Water
Salt and Pepper to taste

Start by cooking off the bacon in a hit pan. Once pieces are hard, remove and place aside saving a bit of the grease in the pan. Now add kale and water over medium to low heat. Cook kale down for about 3 minutes and then add honey, chipotle, salt and pepper. Cook for an addition 5 min over medium low heat until kale is completely cooked and as soft as you would like. Serve hot.


Crab cake

Spring is finally here and time for good seafood! Crab cakes are easy to make and fun to eat. Normally crab cakes are filled with filler that is not gluten free. My gluten free recipe is sure to be a winner! Plus its even paleo friendly.


1 Can Fresh Crab Meat

1/2 Cup Almond Flour plus 2 TBS for Dusting

2 TBS Tapioca

1/4 Lemon

1/2 tsp Salt

1 tsp Pepper

2 tsp Old Bay

2 tsp Parsley

2 Tbs Mustard

1 Egg

1 Onion

1 TBS Honey

Start by putting crab and egg in bowl mixing together by hand. Add all remaining ingredients except for the extra  almond flour. Add more tapioca if mixture seems to wet. Then, form the meat into about five patties and place on a place. Dust each side with almond flour and place in fridge for twenty minutes. When your ready to eat, heat and oil pan and place each crab cake inside. Cook on medium high until each side is golden brown. About 4 min each side. Enjoy!


Spicy Avocado Ranch Dip

I was looking for something a little more fun then guacamole. This came out spicy, creamy and perfect for dipping veggies in.


2 Small Avocados

1 Cup Yogurt

1/2 Lime

1/2 Cup Fresh Cilantro

1/2 tsp Salt

1/2 tsp Garlic

1 tsp Oregano

1 tsp Parsley

1 tsp Sugar

1 Jalapeño Diced ( leave seed if you want extra spice)


Using a food processor mix together avocado, cilantro, lime and jalapeño. One mixed well add yogurt, salt, garlic, parsley, oregano and sugar. Pure until smooth and serve cold.


Guilt Free Blue Cheese

I have recently learned that blue cheese is something that not everyone likes but I grew up loving it from a young age. I can’t think of anything better then blue cheese dressing when enjoy a big plate of chicken wings. But unfortunately blue cheese dressing is always hit in fat, calories and sometimes not gluten free. My version is just as good, if not better, but slimmed down.


3 oz Crumbled Good Blue Cheese

2/3 Cup Greek Yogurt

1 Tbs Wine Wine Vinegar

Salt and Pepper to Taste

Mix everything together well. Consistency depends on presence. If you want it smooth mix and mash well. I prefer lumpy so I just combine everything and leave it alone. Allow flavor to come together in the fridge for at least an hour. Serve with veggies, on salad or with wings.



Quinoa Salad

Quinoa is truly a power ingredient. Full of protein and all the good stuff. Alone it is nutty, fluffy and full of life but when combines in a number of recipes the result is outstanding. I made this recipe on Saturday at Sweet Christine’s Bakery and everyone lived it.


4 Cups Cooked Quinoa
1 Cup Chopped Parsley
2 Cups Cherry Tomatoes
1 Bell Pepper Diced
1 Cucumber Seeded and Diced
1/2 Cup Olives
2/3 Cup Feta Crumbled
1 Lemon
Pinch of Salt and Pepper
1 Tbs Honey (optional)
1 Tbs Olive Oil
2 Tsp Oregano

Start by making the dressing in a large bowl. Whisk together the juice of one lemon, salt, pepper, oregano and honey. Then add diced pepper, cucumber, olives, parsley, tomatoes sliced and parsley. Mix together well. Now add quinoa and toss together well. Let it all sit for a minute so the dressing is absorbed. Last, add feta and enjoy.


Festive Spinach

Spinach is a super heathy addition to any meal. Try my version for a fun spin.


1 Pound Fresh Spinach
1 Slice Canadian Bacon
2 Cloves Garlic
1 tsp Salt
Juice Half of Lemon
1/4 Cup Raisin or Craisin

Spray a pan well and begin by lightly browning bacon and chopped garlic. Add lemon and raisin’s while cooking for another minute. Toss in spinach and continue to cook on medium heat. Once spinach cooks down add salt, mix well and serve.