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Did you know the average American eats less than 10 grams of fiber daily and the recommended intake is 25-35 grams?  What's the solution?  Click here to see!



Lots of healthy recipes are available.  Here are a few of my favorites.  Visit frequently as new recipes are added all the time.

Some important points to remember:

  • Most recipes can be modified to be made more healthy
  • PROTEIN & FIBER AT EVERY MEAL MAKES LOSING WEIGHT NO BIG DEAL - consider this fact with recipes
  • A good goal for daily fiber intake is 30+ grams
  • The amount of protein you need each day depends on your weight and activity level: published recommendations
  •  Avoid excessive use of non-nutritive sweeteners.  I recommend stevia or low glycemic agave when combined with fiber
  • Almond milk is a great option for those who want to avoid dairy
  • Spaghetti squash is a super option instead of pasta
  • Beans, peas and lentils are low glycemic - high fiber and a good source of plant based protein




1 can kidney beans (or black beans), rinsed and drained
1/2 c almond milk (can use skim milk if preferred)
1/3 liquid egg or 1 whole egg

1/4 c melted butter (you can leave this out and it still works fine)
1 Tbsp vanilla extract

1/2 c low glycemic agave (original recipe called for 3/4 c sugar substitute)
1/2 c unsweetened cocoa powder
1 tsp baking powder (I use gluten free)
1/2 c chopped pecans or other nuts (optional)

Put beans in a food processor or blender and puree.  Add the milk, liquid egg, butter and vanilla and puree until smooth.  Set aside.Preheat oven to 350F

Combine sweetener, flour, cocoa, baking power in large bowl.  Pour bean mixture over the flour mixture and stir to combine.  Scrape the batter into an 8" square baking pan.  Sprinkle with nuts if desired.  Bake for 25-30 min or until cake tester inserted in the center comes out clean.  Let cool on rack.


Dr. Nancy's Baked Beans

1 can black beans
1 can kidney beans
1 can navy beans (or cannellini)
1/4 c - 1/2 c no sugar added ketchup
1/4 c agave (or alternative low glycemic sweetener)




Drain beans then mix all 3 types together and add ketchup and agave.  Bake @ 325F covered for 45 min.  I like to remove the lid for 10 min additional to reduce the liquid so the beans are not too "soupy".  Yummm!!!!


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