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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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3 Cocktails that WON'T Spike your Blood Sugar

 

VODKA

2-3oz vodka

Sparkling water

Lime Juice

 

GIN

2-3oz gin

Lime Juice 

 

WHISKEY

2-3oz Whiskey

Lemon

Sparkling water

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9 Layer Salad

 

Special Occasions, Salad

This recipe is always a huge hit whenever I make it for a party!

TIPS: Important to make it the day before for full flavor infusion! Shred the cheese yourself to avoid any unhealthy fillers. Full-Fat Greek yogurt is the healthy alternative for sour cream, because it's a healthy mix of protein & fat. It may seem like a LOT of mayo, but I've tried substituting it with "all yogurt" & it's not the same. Like I say, 'sometimes, healthy substitutes don't...

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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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Chickpea Salad

Protein, High Fiber, Meal Base

Ingredients

  • ½ cup plain full-fat Greek yogurt
  • 3 tablespoons mayonnaise
  • 2 tablespoons lemon juice
  • 1 ½ teaspoons Dijon mustard
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 2 teaspoons minced fresh dill
  • 1 tablespoon parsley
  • 3 (15-ounce) cans chickpeas, rinsed
  • 1 cup finely diced celery (about 3 stalks)
  • optional ½ cup thinly sliced scallions, white and green parts (2 to 3 scallions)

Directions

  1. In a small bowl whisk together yogurt,...

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