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Slimming Italian Turkey Kale Soup

  • Italian Turkey Kale Soup

Prep time: 10 mins
Cook time: 30 mins
Total time: 40 mins
Serves: 4

 

Ingredients

  • 1-pound ground organic turkey breast
  • 1 tablespoon olive oil
  • 3 stalks organic celery, diced
  • 2 organic carrots, diced
  • 1 yellow organic onion, diced
  • 1 teaspoon red pepper flakes
  • 1 tablespoon dried Italian seasoning
  • 2 teaspoons sea salt, more as needed
  • ½ teaspoon ground black pepper
  • 2 garlic cloves, minced
  • 2 cups homemade chicken broth
  • 2 cups of filtered water
  • 1 bay leaf
  • 2 cups of kale, chopped

 

Instructions

Heat the oil in a pot over medium heat. Add the turkey and cook 3-4 minutes or until slightly browned.

Add the celery, carrots, onion, red pepper, Italian seasoning and salt and pepper. Cook for 5 more minutes until vegetables are tender. Add the garlic and cook for 1-2 minutes.

Increase the heat and add the chicken broth, water and bay leaf. Bring to a boil and reduce heat. Simmer for 20 minutes. Remove the bay leaf and add the kale 5 minutes before serving.

 

Will you be making this recipe? Post a photo of your Italian Turkey Kale Soup using the hashtag #MAMRecipe

Diet-Friendly Drinks of the Season

  • diet-friendly drinks

It’s often advised to steer clear of alcoholic beverages when trying to lose weight. After all, they don’t exactly provide nutritious calories, and consuming them can make it increasingly more challenging to lose weight. However, this can be tough, especially during the holidays. So, if you’re looking to shed pounds, some of your lowest-calorie bets are a shot of spirits such as a 1.5-ounce shot of vodka, gin, rum, whiskey or tequila. Click here to read more: https://www.cnn.com/2018/11/09/health/alcohol-diet-food-drayer/index.html

5 Lesser-Known Benefits of Vitamin D

  • Vitamin D

Have you ever wondered why vitamin D gets so much attention? It’s simply because it plays a tremendous role in the body – more than most even give it credit for. While the role of vitamin D in the regulation of calcium and phosphorus (and by implication, the development of healthy bones and teeth) is well-documented and accepted, this is not its only benefit. Five more reasons why maintaining optimal levels of this important vitamin include brain health, boosting your immune system, maintaining a healthy weight, regulating blood sugars, and supporting a healthy pregnancy. Click here to read more:  http://blog.bioticsresearch.com/5-lesser-known-benefits-of-vitamin-d

Exercise Boosts Memory and Thinking Skills

  • Exercise to prevent disease

Shockingly, only 2 out of every 10 American adults meet the recommended levels for physical activity, and 3 out of 10 children aged 6+ admit that they are not active at all despite mountains of evidence showing exercise to be a powerful preventive and antidote at times for disability and illness in both mind and body. Exercise has been shown to preserve muscle strength, keep the heart strong, maintain healthy body weight, and help ward off chronic diseases. Click here to read more about why you shouldn’t skip your next workout: https://www.worldhealth.net/news/exercise-boosts-memory-and-thinking-skills/

Keto Pumpkin Pie

  • Keto Pumpkin Pie

INGREDIENTS:

SEASONING

2 Teaspoons Ground Cinnamon
1 Teaspoon Ground Ginger
1/2 Teaspoon Nutmeg

 

CRUST

2 & 1/2 Cups Almond Flour or Almond Meal
4 Tablespoons Lakanto Classic Monkfruit Sweetener
5 Tablespoons Grass-Fed Butter
1 Large Egg
1 Teaspoon Pumpkin Pie Seasoning (above)

 

PIE FILLING

15 oz Canned Pure Pumpkin (Not Pumpkin Pie Filling)
3 Large Eggs (Room Temperature)
2/3 Cup Lakanto Classic Monkfruit Sweetener
4 Tablespoons Heavy Whipping Cream
2 & 1/2 Teaspoons Pumpkin Pie Seasoning (above)
1 Teaspoon Vanilla Extract

 

Dr. Farnesi’s tip: Substitute the Lakanto Classic Monkfruit Sweetener with Allulose, a natural sugar alternative shown to have no effect on blood sugar and great for ketogenic and low carb diets.

 

DIRECTIONS:

SEASONING

  1. In a Small Mixing Bowl combine the 2 Teaspoons Ground Cinnamon, 1 Teaspoon Ground Ginger, and 1/2 Teaspoon Nutmeg.

CRUST

  1. Pre-heat the oven to 350⁰F.
  2. In a Large Mixing Bowl combine the 2 & 1/2 Cups Almond Flour, 4 Tablespoons Lakanto Classic Monkfruit Sweetener, and 1 Teaspoon of the Pumpkin Pie Seasoning.
  3. Melt 4 & 1/2 Tablespoons of Grass-fed Butter and reserve the remaining 1/2 Tablespoon for greasing the pie plate. Add 1 Large Egg to the melted butter and whisk together. (Make sure that your butter is only just melted and not piping hot or else it will start to scramble your egg when you add it)
  4. In a Food Processor (or mix by hand of you prefer) add the dry ingredients first, and then pour the egg and butter mixture on top. Pulse long enough to fully mix the crust together.
  5. Grease a 9.5″ Pie Plate with 1/2 Tablespoon of the Grass-fed Butter to prevent the crust from sticking.
  6. Spread the crust out evenly in the pan, making sure to build it up along the side walls of the pie plate to hold the pie properly.
  7. Bake the crust in the oven for about 10-12 minutes, or until you feel that it is partially baked enough. You do NOT want to fully bake it in this step.
  8. Set on counter to cool off a little bit while preparing the Pumpkin Pie filling.

 

PIE FILLING

  1. In a Food Processor (or Large Mixing Bowl if mixing by hand) combine a 15oz can of Pure Pumpkin, 3 Large Eggs, 4 Tablespoons of Heavy Whipping Cream, 2/3 Cup Lakanto Classic Monkfruit Sweetener, 1 Teaspoon Vanilla Extract, and 2 & 1/2 Teaspoons of the Pumpkin Pie Seasoning.
  2. Pour the mixed Pie Filling into the Crust and spread evenly with a spatula. Tap on the counter to release any air bubbles, and then bake in the oven at 350⁰F for about 45 minutes.
  3. Remove when the center of the pie is no longer jiggly and place on the counter to cool off completely to room temperature.
  4. After the pie has reached room temperature, place it in the refrigerator for at least a couple hours, or overnight if preferred. You will want the pie to cool off enough to fully set.

 

Note: If you are wanting to prevent the crust from browning up too much you can bake the pie with a sheet of Aluminum Foil laid carefully across the top.

 

Will you be making this recipe? Post a photo of your keto pumpkin pie recipe using the hashtag #MAMRecipe

 

Allulose – New Sweetener on the Block

  • Allulose

With low carb and ketogenic diets having exploded in popularity, there’s growing interest in identifying or synthesizing new sweetening agents to allow people to enjoy occasional treats without wreaking havoc on their blood sugar and insulin. Several such substances are already in widespread use, but most have drawbacks. So, the search is constantly on to find new sweeteners that have only benefits and no drawbacks—or, at the very least, ones for which the pros vastly outweigh any potential cons. Enter Allulose, a new kind of fructose that the body can’t process so it has no impact on blood glucose or insulin levels. Click here to read more: Allulose – New Sweetener on the Block

Elevated Liver Enzymes: How Exercise Alters Your Lab Results

  • Elevate Liver Enzymes

Exercise can significantly affect your blood test results, especially when it comes to liver enzymes. Understanding the function of the liver, its role in recovering and responding to exercise, and how this affects critical biomarkers in a blood test will help you better interpret your results and draw an accurate conclusion. If you’re looking to increase testosterone, build muscle, improve endurance, recover faster from workouts or just have more energy during your day, you must make sure your liver is healthy. Click here to read more about how you can best prep for your next blood test: https://fuelary.com/elevated-liver-enzymes/

Spices That May Help Digestion

  • Spices that may help digestion

Spices and herbs have been used throughout history as digestive stimulants. Studies have shown that there are many spices which can stimulate the liver, resulting in the secretion of bile that has a higher percentage of acids which are important for fat digestion and absorption. Ginger, coriander, cardamom, fennel seeds, cumin, garlic and more all have specific benefits that promote healthy digestion. Click here to read more about just how powerful these super spices are: https://www.worldhealth.net/news/spices-may-help-digestion/

Pumpkin Black Bean Chili

  • Pumpkin black bean chili

Prep time: 5 mins
Cook time: 25 mins
Total time:30 mins
Serves: 4-6

Ingredients

  • 2 tablespoons coconut oil
  • 1 yellow onion, diced
  • 1 green bell pepper, diced
  • 2 cloves garlic, peeled and minced
  • 1 jalapeno, diced
  • 2 cups diced pumpkin (peeled) or puree
  • 2 heaping tablespoons of chili powder
  • 1 teaspoon ground cumin
  • ⅛ teaspoon ground cloves
  • 1 teaspoon sea salt
  • 1 and ½ cups diced tomatoes
  • 3 cups vegetable stock
  • 2 cups cooked black beans
  • 1 lime cut into wedges (for squeezing on top of soup)
  • Optional toppings: goat or cheddar cheese, tortilla strips, scallions, cilantro, sour cream, etc.

Instructions
Heat the oil in a pot over medium heat. Add the onion, bell pepper, garlic, jalapeno and pumpkin. Cook for 4-5 minutes. Add the chili powder, cumin, cloves, sea salt, diced tomatoes, vegetable stock and black beans. Cover and cook for 20 minutes. Season with additional salt and black pepper. Take off the heat and place some of the chili in a bowl and top with fresh lime juice and desired toppings. Enjoy!

Please choose all organic ingredients if possible.

Will you be making this recipe? Post a photo of your Pumpkin Black Bean Chili using the hashtag #MAMRecipe

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