Today, thanks to a recipe handed down by one of my favorite chefs, Robert Irvine,
we’ll be baking up a quick and yummy Micro-Wave Cake Cup.
So here is what you’ll need for this easy bake:
1 cup almond flour, 4 tbsp cocoa powder, 1 tbsp shredded coconut (or a Mushed Banana),
1 tsp baking powder, 1 tsp salt ‘8 tbsp sugar, 1 cup milk,
½ cup coconut or canola oil, 3 tbsp mini chocolate chips, 3 tbsp espresso or coffee beans.
In a mixing bowl, add the flour, cocoa powder, coconut or banana, baking powder, salt, and sugar.
In a separate bowl, add the milk and oil together.
Then add liquid ingredients to the dry ingredients. Use a whisk until there are no lumps.
Add batter to microwave-safe coffee cups. Fill ¾ of the way to the top. Add 1 tbsp of chocolate chips and 1 tbsp espresso or coffee beans to each coffee cup and stir in.
Place one coffee cup at a time into the microwave and cook on high for 1 minute and 20 seconds.
Dip a knife or spoon into the center of the cup to make sure the batter is cooked through. If part of the cake is still uncooked, add cook time, 20 seconds at a time, until cooked through.
Serve with a scoop of vanilla ice cream or whipped cream if desired.
Hope you’re going to love these as much as I do. The recipe is thanks to Chef Robert Irvine, Yes, the same Robert Irvine that can be seen on Restaurant Impossible on the Food Network. Check him out when you get a chance and Happy, Healthy Eating !

As the weather warms up most of us will be ready for some cool refreshing summer fare. Nothing I like better during a warm day in Texas that a bowl of one of my favorites, a Cucumber, Onion and Tomato Salad.
It’s quick and easy and very simple to make considering you don’t even have to cook anything. Oh, and did I mention, it’s very healthy too and you can adjust the recipe to fit any diet.
We’re going to need three medium Tomatoes, 3 medium Cucumbers. One medium Onion (your choice, Vidalia, red, yellow or white). Chop everything up to your taste. Some folks like to quarter the tomatoes, slice the cucumbers and slice the onion as well. I personally don’t mind, sometimes I chop everything in small pieces and mix it all up as well.
Proceed by adding a cup of cool water, half a cup of vinegar (I like malt vinegar myself but apple cider is good). Add two table spoons of sugar, two tea spoons of salt (I prefer Sea Salt), add coarse Black Pepper to taste and then top it all off with about a fourth cup of Extra Virgin Olive Oil.
Mix it up and stir it real good and viola, your almost ready to enjoy. You’ll want to cover the bowl with some Saran wrap and put it in the fridge for at least a couple of hours and your ready to enjoy a cool, fresh, tasty Cucumber, Onion and Tomato Salad.
Oh but wait. YES, you can add chopped Celery, Bell Peppers, Avocads and even Jalapeno if you’d like after all it’s your salad. Play around with ingredients and no matter what you end up with I’m sure you’re going to love it.
Happy, Healthy Eating !

As the cool weather starts fading faster and faster we can still enjoy one of my personal cool weather dishes that is not only good but good for you too.
French Onion Soup. Here is what you’ll need if your going to make some along with me. It’s fairly simple and easy to make.
“Ingredients; Yellow Onions, garlic, regular butter or vegan butter, dry white wine (Chardonnay, Sauvignon Blanc, Pinot Grigio, or Pinot Gris), vegetable stock, regular or vegan Worcestershire Sauce, seasonings: bay leaves, sage, thyme, pepper, and salt, baguette slices, regular or vegan cheese.
Our first step prepping and caramelizing the onions. Peel and slice the onions about 1/4 inch thick. Melt vegan butter in a large pot then toss in the onions.
Saute for about 30 minutes on medium-high heat, stirring frequently, until the onions are browned and caramelized. Add in the garlic and saute for an additional 2 minutes.
Add in the vegetable stock, Worcestershire sauce, and seasonings. Bring to a boil, then reduce to a simmer for about 15 minutes. This will allow all the flavors to marry together.
Take a baguette and slice it into 1/2 inch rounds. Brush each side with olive oil, then bake until toasted on each side. Place 4 oven-safe bowls onto a sturdy baking sheet, then ladle the soup into them. Add a toasted baguette to the top of each bowl of soup, then add your vegan cheese on top.
Can it be made with out wine? Yes. Yes, absolutely. While the flavor will be different, the soup will still be very tasty without the wine. Simply substitute an equal amount of vegetable stock. For extra zip, you could also add in a couple of teaspoons of lemon juice as well.
Now enjoy and Happy Healthy Eating.
(Recipe courtesy Karissas Vegan Kitchen.)

 Several months into a New Year and many of us are still trying to figure out the healthiest way to loose weight. Many of us have decided to do a KETO Diet which has been trending for a bit now but BE AWARE, there is a difference in which KETO Diet you follow.There is what is referred to as Dirty KETO and what is know as Clean KETO.
Dirty KETO uses mostly FATS which some health professionals think may not be the healthiest way to go. On the other hand Clean KETO incorporates healthy Low Carb Veggies and gets a nod from many more health professionals.
   So, not matter what plan you decide on, Don the smartest thing. Check with you Doctor before embarking On Any New Diet.
Now, here is some info on Clean KETO should you decide to try it.
Foods to eat on clean keto
Clean keto allows for an array of diverse foods that can be fairly easy to prepare and satisfy your cravings throughout the day.
Here are a few examples of scrumptious foods to eat on this diet:
High fat protein sources: grass-fed Beef, Chicken thighs, Salmon, Tuna, Shellfish, Eggs, Bacon (in moderation), full fat Greek Yogurt, and Cottage Cheese
Low carb vegetables: cabbage, broccoli, asparagus, Brussels sprouts, spinach, kale, green beans, peppers, zucchini, cauliflower, and celery
Limited portions of berries: strawberries, blueberries, and blackberries
Fat sources: grass-fed butter, ghee, avocados, Coconut Oil, MCT oil, Olive Oil, Sesame Oil, and Walnut Oil
Nuts, nutter butters, and seeds: walnuts, pecans, almonds, and hazelnuts, as well as hemp, flax, sunflower, chia, and pumpkin seeds
Cheeses (in moderation): Cheddar, Cream cheese, Gouda, Swiss, Blue cheese, and Manchego
Beverages: water, sparkling water, diet soda, green tea, black tea, coffee, protein shakes, milk alternatives, vegetable juice, and kombucha
Meat, Pulrty and Eggs: Chicken, turkey, beef, venison, pork, lamb.
Seafood: Wild salmon, sardines, mackerel, shrimp, crab, tuna, mussels, cod.
Low Carb Vegetables: Arugula, spinach, eggplant, mushrooms, broccoli, cauliflower, zucchini, bell peppers, fennel, cabbage, celery, Brussels sprouts, kale.
Low Sugar Fruits: Tomatoes, avocado, blackberries, raspberries, blueberries, strawberries, coconut, lemon, and limes.
Nuts and Seeds: Macadamia nuts, flaxseed, Brazil nuts, chia seeds, walnuts, pecans, hemp seeds, hazelnuts, sesame seeds, pumpkin seeds, almonds.
Dairy Products: Cheese, cottage cheese, plain Greek yogurt, cream, butter.
Oils and Fats: Extra-virgin olive oil, Coconut Oil, avocado oil, nut oils, Coconut Butter, MCT Oil, Olive oil mayonnaise, mustard, unsweetened ketchup, oil-based salad dressings.
Happy, Healthy, Eating!

A Wolf in Sheep’s Clothing? Is it possible that recent Plant Based Options may be just that. That Plant Based Options just may not be much of a healthier alternative for us compared to eating good old American Beef?
Asked about Burger King’s Impossible Whopper, Sharon Zarabi, R.D. had this to say to Helthline apoppular internet publication.
“Health-wise I don’t think it makes much of a difference,” Sharon Zarabi RD, director of the Bariatric Program at Lenox Hill Hospital in New York City, told Healthline.
“I wouldn’t define it as healthier, I would define it more as ethical,” she said.
The Impossible Whopper comes in at 630 calories (again, half from fat), 34 grams of fat, and 25 grams of protein. One thing that is notable is that The Impossible Whopper does have significantly lower cholesterol — 10 milligrams compared to 90 milligrams — but has more sodium at 1,240 milligrams compared to 980 milligrams.
“What contributes to obesity is your calorie intake and obviously the quality of your calories, so when you’re still getting the fries and the bun and the soda, unfortunately having an Impossible burger is not going to wipe out the calories from the other foods,” said Zarabi.
BUT Burger King is not alone. At at White Castle, the Impossible slider actually contains more calories than a traditional Beef slider. Its nutrition information is more aligned with what you’d find in a double Beef slider.
“It’s a step in the right direction as more and more studies indicate the potential harms of consuming excess red meat,” Kristin Kirkpatrick, MS, RD, LD, a licensed registered dietitian who is manager of wellness nutrition services at the Cleveland Clinic Wellness Institute told Healthline.
Moving toward being Vegan and to a more plant based diet makes total sense BUT beware of Wolves in Sheep’s Clothing. Do your research and find out what is in those Plant Based Options and decide if their something that’s going to be a better choice for you.
Until next time, stay well and Happy, Healthy Eating !

    While I ducked as my cousins, friends and I were throwing Mesquite pods at each other. The pods have a sharp needle type point on the end so if the hit you just right the prick you and hurt. Still, I would have never thought that some day I would be bringing anyone news of just how good Mesquite can be for us.
    First of all it’s important to not that Mesquite is a super food native to South America and the southwestern United States. Researchers are now saying that Mesquite could have nutritional and medicinal powers worth exploring.
    It would seem, they have found benefits of Mesquite powder for both health and weight loss.
    Even though Mesquite is a plant native to South America and the Southwestern U.S. it can also be found in drier areas of Asia, Africa and Australia.
    Something that you might not have known is that Mesquite has been used by native Americans as both flour and sweetener.
    Mesquite powder is both high in fiber and has a low in glycemic index also having high mineral content and contains properties that are potentially anti-fungal and immune boosting. Mesquite also has a high protein percentage.
    Mesquite powder also contains Omega-3 Fatty Acids.
    So, if your looking for that next major super food find you some Mequite Powder or Mesquite Flour and start using it in your meals for all those added health benefits.
Until next time, Happy, Healthy Eating !

Back in 2016, famed Cardiologist Sonja Gupta put the word out about how important it is for us to have the right amount of magnesium in our diets on a daily basis.
 So, what is Magnesium?
It is an important mineral for normal bone structure in the body. Most people seldom if ever get enough magnesium from their diet so most times magnesium supplements are needed if magnesium levels are too low.
Magnesium deficiency is also not uncommon among African Americans and the elderly. Low magnesium levels in the body have been linked to such things as osteoporosis, high blood pressure, clogged arteries, hereditary heart disease, diabetes, and stroke.
Dr Gupta talked about how magnesium seems to help people with ectopic heartbeats.
Medical News Today defines; “An ectopic heartbeat is when the heart either skips a beat or adds an extra beat. They are also called premature heartbeats. Ectopic heartbeats are usually not a cause for concern, and they may occur for no known reason. Despite the skipped or added beat, the heart otherwise functions normally.”
Gupta goes on to add that people taking the right amount of magnesium also report a sense of well being, just feeling better and sleeping better too. Magnesium seems to help fight inflammation in the body which may prevent the heart from getting blood to the body as it should.
Magnesium is a mineral and an electrolyte. It is the 4th most abundant mineral in the body and is necessary for electrical activity in the heart and in the brain. It is also a co-factor of over 300 other reactions in the body.
Gupta says the recommended daily dose of magnesium is 400 to 420mg for men and between 310 and 360mg for women. Most people these days get under 370mg a day. That means that approximately 75% of people are taking in less magnesium than they should.
**Obviously, ALWAYS consult your Doctor before making any change in your daily routine of what you consume to make sure it’s going to be right for you.
All things considered I think that taking the right amount of Magnesium could do nothing but help us all. So I have started taking the recommended daily dose and we’ll see what happens.
Next time we’ll discuss something that may just help you make things better for you liver especially if you have a fatty liver. Until then, Happy Holiday’s and Happy, Healthy Eating.

If your trying your best to eat Low Carb there are those times that you would just kill for something Sinful like a Waffle. Wait, Don’t despair, now there is an answer for you where you can enjoy a Waffle-Like creation that is Low Carb, KETO Friendly. It’s called The Chaffle.
 Amazingly easy to make and all you’ll need is a waffle maker and the following ingredients.
An Egg, Vanilla Extract, Almond Flour, Baking Powder, Cinnamon, Mozzarella, 
A chaffle is fairly simple to make. The Basic Chaffel is made of only two ingredients: Cheese and eggs. It is a cheese and egg waffle. 
Of course there are all sorts of variations. Some folks add baking powder to get their chaffle to become a little fluffier, while others simply add things like bacon or cinnamon to make it tastier. 
Preheat your mini waffle maker for a few minutes so its nice and hot or you’ll end up with a sticky, burned mess that doesn’t look like a waffle. 
Chaffles are great for sandwiches, burgers, hot dogs, and even tacos! 
 If you think your chaffle tastes too eggy, try using two egg whites instead of one whole egg. 
Don’t open and close the maker while your chaffle is cooking, it will tear apart and be a huge mess! 
Adding a teaspoon of baking powder to your batter, or a table spoon of almond flour will make your chaffle more bread-like. 
So play around with the recipe you can’t possibly go wrong. Add things like raisins or spice it up with Jalapeno slices. Enjoy and Happy, Healthy Eating.

The day after Halloween is known as the Day of the Dead. A day for celebration of the lives of friends, family, loved ones, and even pets who have departed. A happy day with parties, festivals, concerts, art installations and of course, great food.
ERGO El Pan De Muerto. The bread of the Dead.
After all the dead too must have their daily bread. A light and sweet bread traditionally spiced with ground anise and brushed with an orange glaze topping.
An egg-y sweet bread that is shaped as a round loaf or smaller round rolls. Both decorated with bone shaped strips of dough to honor the celebration of those whom have passed on to the beyond.
In a small saucepan heat the milk, water, and butter together until the butter has melted. Remove the pan from the heat and cool the mixture to roughly 80-90F.
    In a large bowl, mix together 1 c flour, sugar, yeast, salt, and anise. Add the cooled milk mixture to the flour mixture and whisk until smooth. Add the eggs and whisk until combined.
    Add the remaining 2 c flour, ½ c at a time, stirring well after each addition, until a soft dough forms.
    Turn the dough out onto a lightly floured surface and knead it for 5-7 minutes, adding flour as needed, until it is smooth, soft, and slightly tacky.
    Transfer the dough to a lightly greased bowl. Cover it with a damp tea towel and let is rise in a warm, draft free place until doubled in bulk, roughly 1 hour.
    Once the dough has risen, turn it onto the counter and knead it a few times to deflate it. Cut 6, 1 oz, pieces (roughly the size of a golf ball) from the dough. Shape the larger portion of dough into a round loaf and place it on a lightly floured baking sheet. Shape each of the 6 smaller portions into a bone, by rolling them in the center to create two larger sections on each end of a smaller connecting strip. Arrange the bones on top of the round loaf. Cover the shaped loaf with a damp tea towel and let rise until doubled, roughly 30 min.
    During the last 10 minutes of rising time, preheat your oven to 350F.
    Brush the dough lightly with 1 Tbsp milk and place it in the oven. Bake the bread for 25-30 minutes, until it sounds hollow when tapped.
    While the bread is baking, make the glaze: Heat ¼ c sugar together with the zest and juice of one orange. Bring the mixture to a simmer and simmer for 2-3 minutes. If necessary, strain the glaze of any orange pulp and set the strained glaze aside.
    When the bread is done, brush the warm loaf with the glaze and sprinkle with 2 Tbsp of sugar.
Let the bread cool slightly before slicing. Enjoy with your favorite coffee or hot Mexican Chocolate. Happy, Healthy Eating.

Since close to the beginning of time, shortly after the discovery of fire, Man has been brewing and drinking coffee.
For a while now we have been told that research shows that drinking coffee can lead to a longer life and that buzz, along with the caffeine buzz just keeps on re-emerging over and over again.
Some say that coffee could just be the healthiest drink on the planet. Many of it’s compounds are antioxidants.
Antioxidants are known to protect against oxidative stress in our body that can be caused by damaging free radicals. Treating yourself to a cup of coffee, you’re not only getting that caffeine buzz but, you also get the beneficial compounds and powerful antioxidants.
In 2012 a study done with close to half a Million People, of those who drank the most coffee, were significantly less likely to have died during the 12–13-year study.
Another plus to drinking coffee is that studies show that coffee may make you happier, reducing your risk of depression and suicide by 20% and 53%, respectively.
So why wouldn’t you consider continuing to drink decent quantities of coffee since it’s linked to a lower risk of depression, Alzheimer’s, Parkinson’s, type 2 diabetes, and liver diseases. Studies even show that people who drink coffee are also less likely to die by suicide. Who knew?
With cooler weather on the way, get ready to pour you another cup or two during the day and Live Longer and Prosper.