Thanksgiving is just around the corner and let’s face it… it’s time for all things pumpkin! This recipe is so easy and a must-have for the fall and winter baking!

Pumpkin spice has amazing benefits for improved health. Here are just a few benefits to each of the ingredients.

Ceylon Cinnamon contains 41 different antioxidants which are highly effective at fighting inflammation throughout the body. Cinnamon helps you lose weight by helping increase your metabolism i.e. helping increase how you burn calories, and by extension fat.  It can also lower blood sugar levels in people with type 2 diabetes. Here’s our favorite brand.

Ginger work wonders for your digestive tract as well ad you circulatory system. It is a well-known anti-inflammatory and stimulant, which is great for blood flow helping to keep your mind alert. As an added bonus it treats upset stomachs, diarrhea, and nausea as well as help prevent infections.

Nutmeg is a great for detoxing the kidneys and liver. Nutmeg also promotes healthy digestion and is often used as a pain reliever. Nutmeg is also used to ease digestive tract upsets, such as nausea, vomiting, and diarrhea. The magnesium in nutmeg encourages sleep and relaxation.

Allspice lowers inflammation and reduces pain. Allspice boosts the immune system and improves circulation by offering the copper and iron that red blood cells need. The antimicrobial and circulatory stimulating properties of allspice support the body during colds and flus making it a great fall spice to consume.

Cloves are loaded with antioxidants, including vitamin C, cloves protect the body from free radicals. Cloves are also stimulating to the mind encouraging mental clarity. Cloves have also been shown to support good blood sugar levels as well as bone and liver health.

Homemade pumpkin pie spice not only saves money, but it’s more tasty than the store bought version. This recipe is a well balanced mix of warm spices that will add flavor to anything you desire. Use in muffins, smoothies, granola, oats, dips, potatoes and many other baking recipes. You can even add a pinch to your favorite coffee or teas!

Pumpkin Pie Spice

3 tablespoons ground Ceylon cinnamon
2 teaspoons ground ginger
2 teaspoons ground nutmeg
1 ½ teaspoon ground allspice
1 ½ teaspoon ground cloves

Place all ingredients in a small mason jar. Put the lid on and shake to mix.

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Creamy, delicious and ready in minutes!

Most mayonnaise brands on the market include unhealthy and even harmful ingredients such as soybean oil, vegetable oils or other highly refined oils. (GMO).

Homemade mayonnaise is as it’s a great fat to add to your Keto diet, but the type of oil used and the ingredients used is important. Use a high-quality almond or avocado oil and sea salt to add in extra minerals our body needs.

While I do mine in my blender, you could also use a mixer or wisp.

Quick & Easy Keto Mayonnaise

• 1 cup avocado oil (cold-pressed & refined)
• 2 egg yolks
• 1 tbsp lemon juice (or lime juice)
• 1 tsp dijon mustard (optional)
• 1/2 tsp Ssea salt
• 1/2 tsp white ground pepper

Drop the egg yolks, lemon juice, mustard, sea salt, and black pepper into a food processor. Pulse until combined.

Slowly add in the oil while your food processor is still running. Keep pulsing until all of the oil has been added and your mayonnaise has thickened.

Recipes you can use this great mayo in (not all Keto)

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Ingredients:
Allotted quantities of white fish or shrimp
1 T of coconut oil or MCT oil
1/2 cup of cilantro
1/2 cup cabbage
1 tsp of Lemon N’ Pepper
1 tsp of Three Amigos
4 Ezekiel tortillas or other gluten free tortillas (BFree is a great product)

Sides:
Shredded Cabbage Coleslaw
Chopped tomato
Chopped onions
Sour Cream (P3)
Avocado (P3)
Salsa

Directions:
Place the fish or shrimp in a bowl and marinate with the oil, lemon pepper, and Three Amigos seasonings.  Cook the fish or shrimp on the grill or lightly saute in a pan. Cut the cooked fish into small chunky pieces.
For P2, each as “fish taco salad” by serving the cooked fish over the shredded cabbage and omit the sour cream.
For P3 or P4, heat or warm the tortillas.  Add a light base of sour cream and then add your fish, cilantro, onion, and shredded cabbage.
Add salsa if desired.
They are delicious and easy to make!

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Strawberries are a summer favorite because they are at the peak of ripeness. They make a light and refreshing addition to a salad, too!

Try this recipe for a yummy Strawberry & Cucumber Summer Salad.

Ingredients:
1 whole cucumber
Sliced strawberries
1 serving strawberry vinaigrette (see below)
Fresh ground white pepper
Stevia to taste

Directions:
Slice strawberries and cucumber. Toss with strawberries, dressing, stevia
and pepper to taste. You can also add fresh dill, fresh mint, ground cumin, or sweet paprika to taste.
Allow to marinate for at least 10 minutes.

Strawberry Vinaigrette

Ingredients:
Strawberries
1 tablespoon apple cider vinegar
1 tablespoon lemon juice
Stevia to taste
Dash of salt
Dash of cayenne (optional)
Fresh ground black pepper to taste
Stevia to taste

Directions:
Combine all ingredients in food processor. Puree until smooth. Pour over
fresh arugula or green salad. Garnish with sliced strawberries and freshly
ground black pepper. Variations: use as a marinade or sauce for chicken.
Makes 1-2 servings (1 vegetable, 1 fruit)

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One of the biggest menu mistakes we can make is eating a fat-free salad. Every vegetable salad (especially dark green leafy vegetables) should have a little fat added because that will help your body absorb the nutrients.

Certain foods become healthier when eaten together. Many vegetables are fat-soluble, which means your body needs the fat to assimilate the nutrients in them. The more nutrients your body absorbs, the less hunger you will feel, and the longer you will stay feeling satisfied after a meal. Eating a bit of fat will help your energy level, your mood, and your digestion. It also helps lower any sugar cravings!

So, every time you eat a salad, check to make sure you have some fat along with it!

For P2 – If you use  MCT oil in phase 2 (2 tablespoons max of combined MCT or coconut oil) try it in your salad dressings or just drizzle it over the salad. (get yours with a fabulous sprayer here)

For P3 – Sprinkle a little goat cheese over your salad, top with some sliced avocado, some chia or hemp seeds or maybe some chopped nuts if you are not sensitive to nuts in P3. Make a salad dressing using extra virgin olive oil, MCT oil, or even a little buttermilk. Little Choices Matter’s Heavenly Ranch and Sassy Vinaigrette make great healthy fat additions to your salad.

Remember – no FAT-FREE SALADS!! It will all help make you healthier and slimmer.

Download our P2 Guide for a whole page of recipes.

To read more about adding in coconut or MCT oil to your diet click here.

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Creamy Ranch Dressing

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Avocados are loaded with nutrients. 1 avocado has about 15 grams of fiber! They are also a very good source of  healthy monounsaturated fat!

1 can coconut milk
3 avocados, ripe, pitted and removed from shell
2 Tbsp. lime juice
1/2 c. cilantro, chopped fine
3 garlic cloves, minced
1/8 tsp. ground pepper

Add a dash of cayenne pepper for an extra zip. Blend until creamy.

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*Certified Organic by Organic Assurance International in accordance with the USDA organic standards.

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Peanut Cilantro Dressing

3 cloves garlic
1 tablespoon minced fresh ginger
2 bunches cilantro leaves, finely chopped
1/2 C. fresh lime juice
1 1/2 tsp. wine vinegar
1/2 tsp.  ground cumin
3/4 tsp.  salt
1/2 tsp.  freshly ground pepper
1 Tbsp. raw honey
1 Tbsp. creamy organic peanut butter
1/2 C. freshly grated Parmesan cheese
3/4 C. olive oil

In a magic bullet or food processor, finely mince garlic cloves and ginger. Add cilantro leaves and process until finely chopped. Add remaining ingredients and blend until well mixed. Keep in fridge in a sealed container and it will keep for up to a week.

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Romaine Lettuce Salad

Romaine Lettuce Salad for phase 3

1 bunch of Romaine lettuce
1 c. tomatoes, chopped
1 lb. bacon (no sugar added), fried and crumbled
2-3 eggs, boiled and sliced
1/2 c. Swiss cheese
1/2 c. slivered almonds
1 c. grated Parmesan cheese
Banana peppers (optional)

Toss all ingredients together and add allowed dressing of your choice.

Sweet ‘n Sour Vinaigrette Salad Dressing 1-3 Tbsp. Raw Organic Apple Cider Vinager Seasonings of choice (Salt, pepper, Mrs. Dash) 1 packet of natural sweetener (Sevia, Xylitol) Mix ingredients in a small container and shake well. Drizzle over salad, spinach, vegetables, etc.

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