Fall flavors are not only delicious, they are healthy. This recipe packs in a lot of nutrients perfect to boost the immune system, aid in digestion and support your weight loss journey.

This P4 Butternut Squash Fried Rice recipe is great as a side dish for lunch or dinner!

Butternut Squash Fried Rice

1 whole Butternut squash (or purchase precut)
3-4 cups Cauliflower rice, frozen or fresh

1/2 cup onion, chopped
2 garlic cloves, chopped
1 Tbsp Avocado or Extra Virgin Olive Oil
2 Tbsp vegetable broth

Skillet Seasonings: (Use as a guide and adjust +/- to your taste)
3/4 tsp Himalayan Pink salt
1/2 tsp black pepper
1/2 tsp thyme
1/2 tsp rosemary
Pinch of red pepper flakes for a kick (optional)

Toppings:
Cinnamon or DIY Pumpkin Pie Spice
Fresh Parsley, chopped
Fontina or Parmesan cheese, (optional and not pictured)

Peel the butternut squash and slice off the ends. Cut open and remove the seeds. Chop the butternut squash into 1/2-inch cubes. Toss the butternut squash cubes with healthy oil then lightly sprinkle with salt and pepper. Roast at 350 for 25 to 35 minutes.

While squash is roasting, heat oil in skillet at medium heat. Add onion and sauté until translucent. Move onion off to the side of the pan and sauté the garlic for 2-3 minutes, cook until you have a good smell to it but not burn it.

Add the riced cauliflower, vegetable broth and seasonings to the skillet and stir to mix everything together well. Cook until broth has been absorbed, stirring regularly for 1-2 minutes.

When the rice cauliflower mixture is cooked, lightly blend in the roasted butternut squash. Transfer to a plate, and sprinkle with cinnamon, pumpkin spice and fresh parsley.

The post Taste of Fall Butternut Squash Fried Rice appeared first on Little Choices Everyday.

The avocado is considered the world’s healthiest fruit, because of its nutrient contents (nearly 20!) such as vitamin K, dietary fiber, potassium, folic acid, vitamin B6, vitamin C, copper, and reasonable calories in it. It’s an excellent source of fiber as 1 avocado has about 15 grams of fiber!

Avocados can help you meet the AHA dietary guidelines because they have both monosaturated and polyunsaturated fat and contain potassium. They are a great addition into your diet if you are trying to lose some weight. I suggest 1/2 of an avocado daily. Eat fat, lose fat!

Avocado Dressing

1 can coconut milk (for less creamy mix use 1/2 milk, 1/2 water)
1 Tbsp. MCT oil
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 1/2 tsp. LCM Three Amigos Seasoning for an extra zip!

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

The post P3 Creamy & Healthy Avocado Salad Dressing appeared first on Little Choices Everyday.

Enjoy this ground beef and tomato chili. Delicious and filling! A favorite recipe in our community.

P2 Chili

100 grams lean ground beef
1 cup chopped tomatoes
½ cup water
2 Tbs. minced onion
2 cloves garlic crushed and minced
Pinch of garlic powder
Pinch of onion powder
¼ tsp. chili powder
½ tsp LCM Three Amigos Blend
Pinch of oregano
Cayenne pepper to taste (optional)
Himalayan Pink Salt and pepper, to taste

Brown ground beef in a small frying pan, add onions and garlic. Stir in tomatoes and water. Add spices an simmer slowly until liquid is reduced. The longer it cooks, the more tender and flavorful. Add a little water as needed to prevent burning. Serve with chopped green onion or tomato garnish.

Makes 1 serving (1 protein, 1 vegetable ) 185 calories..

The post A Phase 2 Favorite: Chili Recipe appeared first on Little Choices Everyday.

Probiotics are a beneficial bacteria with a long list of benefits. They support digestion, keep you regular, boost your immune system, and promote overall health.

Probiotic yogurt supplies important nutrients such as calcium and potassium as well as protein. It is considered a complete food, with just the right balance of protein, fat and carbohydrates. It can boost our immune system as well as ramp up fat-burning.

Dr. Axe gives us 10 proven yogurt benefits:
1. Supports Digestive Health
2. May Lower Risk of Type 2 Diabetes
3. Could Help Protect Against Colorectal Cancer
4. Increases Bone Density
5. Supports Weight Loss and Fat Loss
6. Boosts Immunity
7. Reduces Blood Pressure
8. Decreases Cholesterol
9. Regulates Mood
10. Promotes Brain Function

Yogurt has been around for generations, however, the process to make it is much different than our ancestors. There are too many brands that are over-processing with added thickeners and preservatives. These yogurts diminish the natural nutritional benefits yogurt has to offer.

When you purchase probiotic yogurt, make sure it’s organic from a quality source, non-GMO, free of growth hormones, and if possible, grass fed. Be sure to check the label for the term “live active cultures,” and look for a type of probiotic called lactobacillus acidophilus. My go-to brands are Stonyfield Farm and Nancy’s but there are other ones on the market as well.

Dairy can make life very challenging for some but there is a non-dairy probiotic yogurt made from almonds, coconut and soy on the market. The fermentation process is slightly different, so the benefits will be as well. I’m fairly dairy-free but I do enjoy yogurt in moderation.

I often add a scoop of yogurt into my smoothies but I also love it with Raw Date Granola. Add so many more benefits. Yogurt is also a great way to blend in Collagen which will help heal your skin along with numerous other benefits.

The post The Benefits of Enjoying Probiotic Yogurt appeared first on Little Choices Everyday.

Looking for a healthy appetizer for your holiday party? Try this recipe! A creative spin on a traditional recipe.

Bacon Guacamole Deviled Eggs

• 8 eggs, hardboiled
• 4 strips of bacon, cooked and crumbled
• 2 large avocado, halved, pit and skin removed
• 1 tablespoon fresh lime juice
• 1/2 teaspoon Himalayan Pink Salt 
• 1/2 teaspoon ground cumin
• 1/4 teaspoon garlic powder
• 1/4 cup red onion, diced
• 1 Roma tomato, seeded and diced
• 1 fresh jalapeño, seeded and finely chopped
• 1/4 cup chopped fresh cilantro
• fresh ground black pepper to taste

Peel hardboiled eggs and slice them in half lengthwise. Spoon out the yolks into a medium bowl, and place whites on a serving platter. Mash the yolks until crumbled. Scoop the avocado into the bowl with yolks, and coat with lime juice.

Add the salt, cumin, and garlic powder and mash again with a fork or potato masher.

Gently fold in the diced red onion, tomato, jalapeño, chopped cilantro, and bacon (save some for garnish). 

Evenly disperse the guacamole yolk mixture into the egg whites. Garnish with remaining bacon and serve.

Approx. 175 calories per deviled egg

The post P3 Appetizer Idea: Bacon Guacamole Deviled Eggs appeared first on Little Choices Everyday.

Shrimp provides nutrients such as vitamin B12, vitamin E, niacin and omega-3 fatty acids. Shrimp is also low in saturated fat making it a great dish to lose weight.

P2 Garlic Shrimp

• 100g shrimp (peeled & deveined)
• 4-6 cloves minced garlic
• 2 Tbs chicken broth or 2 Tbs MCT oil
• Himalayan Pink Salt and pepper, to taste
• Chopped basil

Heat nonstick pan over MED-HI heat. Mix of the broth with pepper, minced garlic, and other spices. Add to pan.
Cook less than a minute. Be sure not to burn the garlic. Add shrimp. Cook 3 minutes. Top with basil and serve.

Grilling instructions:

Preheat the grill to medium.
Grill shrimp for three to five minutes, until pink and curled. Be careful not to overcook. Larger shrimp take longer than smaller ones, of course! While cooking, baste shrimp with mix from above.

The post P2 Garlic Shrimp for Entree or Holiday Appetizer appeared first on Little Choices Everyday.

Butternut squash is low in calories but high in many nutrients, including vitamin A, vitamin C, magnesium, and potassium. It’s also packed with fiber — making it a great choice for any healthy weight loss plan.

This recipe is so simple and easy.

Super Simple Roasted Butternut Squash

• 1 butternut squash – peeled, seeded, and cut into 1-inch cubes
• 1/2 red onion, cut into bite-size pieces
• 1-2 tablespoons olive oil 
• 1 teaspoon garlic powder
• 1 teaspoon sea salt

Toss butternut squash and onions with olive oil in a bowl. Add seasonings and blend. Arrange coated squash on a baking sheet and bake at 400 degrees until squash is tender and lightly browned, about 30 minutes.

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A great healthy entree idea that is super simple to make! Loaded with flavor and healthy ingredients, this will be sure to be a favorite meal! Made with our cumin and chili fiesta seasoning blend – No gluten, msg, dairy, starch, salt, or sugar added!

3 Amigos Taco Salad

Meat
1 lb grass-fed beef or ground turkey
2 Tbsp Three Amigos Blend
1/4 cup water

Brown meat in fry pan over medium heat until cooked through. Mix in the seasoning and water and simmer until the water is absorbed.

Salad
Assemble your salad as desired with greens, onions, tomatoes, peppers, avocado, etc. Blend well. Top with salsa and cheese (Pictured: Cotija), if desired.

The post P3 Super Simple – 3 Amigos Taco Salad Recipe appeared first on Little Choices Everyday.

The ultimate comfort food that is easy to make, low carb, and delicious.

Chicken Broccoli Alfredo Bake!

• 1 Tbsp ghee, butter, or healthy oil
• 2.5 lbs boneless skinless chicken breast, cut into bite-size pieces
• 1/2 tsp sea salt
• 1/4 tsp pepper
• 2 tbsp chicken broth
• 2 cups broccoli pieces, steamed (or 12oz bag frozen)
• 1 cup (+/-) Homemade Dairy-Free Creamy Cauliflower Alfredo Sauce
• 2/3 cup parmesan cheese, grated
• 1/4 cup pepper jack cheese, grated
• 3/4 cup mozzarella cheese, grated

Place ghee/butter/oil in an oven-safe skillet on medium heat. Season sliced chicken with salt & pepper then place in the skillet. Cook, stirring often until the chicken is no longer pink. Add Alfredo sauce and stir until blended.

Place the mixture in a oven-safe pan and mix in the lightly steamed broccoli and cheese.

Bake at 325 until the cheese is melted. You can also add extra cheese on the top and broil it for 1-2 minutes. Extra YUM

The post P3 Chicken Broccoli Gluten-Free Alfredo Bake! appeared first on Little Choices Everyday.

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.

The post DIY 5 Ingredients Pumpkin Pie Spice appeared first on Little Choices Everyday.

It’s obvious some of our holiday ‘traditional’ foods may need a little adjusting. This year, when you are making your stuffing/dressing consider using sprouted grain bread in place of the traditional white bread or stuffing mix you find in the holiday aisle at the local market.

Stuffing/Dressing with Sprouted Grain Bread

5 C. cubed Sprouted Grain bread
1 C. chopped onion
2 Tbsp. coconut oil
3/4 C. chopped celery
2 1/2 tsp. dried sage
1 1/2 tsp. dried rosemary (optional)
1/2 tsp. dried thyme
1 Tbsp. Signature Blend Spice
1/3 C. minced fresh parsley
3/4 C. turkey stock
4 Tbsp. butter or ghee, melted

In a large skillet, cook the onions in coconut oil over medium heat, stirring until lightly browned. Add the celery, sage, rosemary, and thyme; cook, for 2 minutes while stirring occasionally.

Next, spread the bread cubes in a single layer on a large baking sheet and sprinkle with Signature Blend. Bake for 5 to 7 minutes at 350, or until lightly toasted. Transfer toasted bread cubes to a large bowl. Pour onion/celery/herb mixture over bread in bowl. Mix in chopped parsley. Drizzle with turkey stock and melted butter and mix lightly. Spoon into turkey to loosely fill, or cook “outside the bird” in a casserole dish.

We hope you enjoy making healthier choices with your traditional fare, and that you savor your time with family and friends this holiday season!

The post P3 Healthy Thanksgiving Stuffing/Dressing  appeared first on Little Choices Everyday.

Ginger and lemons are some of the most important tools God gave us from His garden to help our bodies heal and thrive.

Ginger’s antispasmodic properties come from its more than 60 trace minerals, well over 30 amino acids and more than 500 enzymes and coenzymes all working together. It’s so amazing!!

Lemons are ultra hydrating and electrolyte-producing and are considered a top source of mineral salts and trace mineral salts. They are loaded with vitamin C and creates alkalinity in the body to help prevent the growth of any kind of cancer. Lemons are also amazing cleansers to the liver, which is why we include it in our natural cleansing plan.

Begin your day with this drink to help flush out the toxins in the liver, our main fat- burning organ as well as give your body the hydration it needs to begin your day.

Drink as an afternoon pick-me-up or sip throughout the day!

Lemon Ginger Water

• 1-2 inches fresh ginger
• 2 Cups water
• 1/2 lemon, juiced
• Stevia, to taste

Peel and grate the ginger. Add to the water and let it steep for at least 15 minutes. (I like to do longer, and often refrigerate them in the water overnight.)

Here are a few ideas on how to prepare your ginger:

• Put your ginger in a garlic press – it’s like a little mini juicer.
• Thinly slice ginger and add to a pot of boiling water. Turn off heat and let it steep for at least one hour, overnight, if possible. Strain to remove ginger chunks and put any leftovers in a sealed container in the fridge. (I use a Mason jar.)

The post P2 Refreshing, Hydrating and Cleansing Water appeared first on Little Choices Everyday.