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Cauliflower Baked Ziti

 

This cauliflower pasta isn't a "healthy imposter" it's a true pasta substitute, using real cauliflower with real, functional fiber!  It's the perfect scratch for that pasta itch! 

TIPS: Use 2 heads of cauliflower, roast in advance of assembling to speed cook time. Shred your own cheese to avoid unhealthy fillers.

Fiber, Complete Meal, Healthy Fat

This cauliflower pasta substitute is the perfect scratch for that pasta itch!

TIP: You can blanch or roast your cauliflower before baking...

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The Perfect Breakfast - Overnight Oats

 

Fiber, Complete Meal, breakfast

These overnight oats are a STAPLE at my house. They're the perfect grab-and-go breakfast, delicious hot or cold. Either fresh or frozen fruit work well to provide additional fiber. The nut butter & milk are key for healthy fat and protein too.

This recipe is the prefect way to start your day! 

Ingredients 

  • 1/2 cup of old fashioned oats
  • 1 cup fruit (fresh or frozen: blackberries, strawberries or mango shown in video)
  • 1-2 Tablespoons Nut...
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Greens & Beans

 

Ingredients

  • 1/2 cup plus 1 teaspoon extra-virgin olive oil 

  • 1 large bunch kale, leaves stripped off stems 

  • 1 clove garlic, smashed 

  • 1/4 cup roasted pine nuts or whole, skinned almonds 

  • 2 cups loosely packed fresh cilantro leaves and soft stems

  • 1/4 teaspoon kosher salt 

  • Freshly ground black pepper 

  • 2 tablespoons water 

  • 1 (15-ounce) can great Northern beans, drained and rinsed 

Directions

  1. Warm 1 teaspoon of olive oil in a large...
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Ricotta Toast 3 Ways!

 

Ingredients:

  • 1 cup ricotta full fat
  • 4 slices sprouted grain Bread

Directions:

  1. Toast your bread until golden brown
  2. Whip the ricotta in a food processor for 1-2 minutes, or until very smooth.
  3. Top toast with ricotta & preferred toppings

1 Sweet & Simple

Olive oil, balsamic vinegar, salt & pepper

2 Juicy Tomatoes

Cherry Tomatoes sliced in half, salt, pepper, olive oil & fresh basil

3 Natural Dessert

Raspberries, fresh mint &...

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Easy High Fiber Breakfast

 

Ingredients:

  • .5-1 cup Lentils (Fiber*)
  • 2 eggs (Protein)
  • 1 Tbsp Butter or Coconut Oil (Fat)
  • Chili Onion Crunch (Flavor*)

Great Fiber Sources:

  • Black Beans
  • Pinto Beans
  • Lentils

To build the perfect breakfast I start with my most important nutrient FIBER (find out why fiber is my #1 focus). I pick my fiber source from the short list above and cook it based on package instructions. 

I find some of my favorite pre-cooked lentil packs at Trader Joe's & Whole Foods. But I've also...

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Why FIBER should be your top nutritional FOCUS

complete meal diet fiber Sep 07, 2021

Fiber

The Natural Fat Blocker

We’re ready to spill the beans on the best kept secret in wellness. You're definitely going to want to make natural fiber the first priority on your plate! This article will cover why fiber is essential to healthy eating & weight loss. And we’ll zoom-in and focus on how natural fiber works in your body.

But if you'd rather LISTEN to this content:

Check out our Podcast on Fiber

Why Fiber?

  1. Prevents overeating
  2. Satisfies hunger
  3. Blocks fat storage
  4. ...
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