Author Archives: cnp4you@gmail.com

cnp4you@gmail.com

About cnp4you@gmail.com

Tracy is a Registered and Licensed Dietitian in the South Florida area. She is the lead consultant and President of tmihealth. Tracy works with clients in her Wellington office and nation-wide via phone and skype consultation options with programs specializing in Nutrition and Detoxification. You can also find her on Facebook and Google+

The BEST Mahi-Mahi Fish you’ll ever have!

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INGREDIENTS:
4 fillets of Mahi-Mahi (can also be done with a snapper variety)
Approximately ½ cup Vegannaise (made with grapeseed oil)
1 fresh lemon
Sea Salt
Pepper

DIRECTIONS:
Heat oven to 400 degrees.
Spray a baking or broiling pan with Grapeseed Oil spray.
Place fish fillets on baking sheet.
Top fillets with a very generous portion of Vegannaise. Spread the vegannaise over the entire top of the fish fillet to cover completely.
Squeeze lemon juice over the tops of all fish fillets.
Sprinkle with Salt and pepper.
Place fish in oven and bake for approximately 5 minutes to cook the inside of fish.
Then turn on broiler, approximately 450 degrees and broil fish for a few minutes. Anywhere from 4-8 minutes depending on thickness of fish. Do not burn fish, lower broiler rack if needed.
Remove from oven when fish is fully cooked and ENJOY!

Serves 4

 

Pumpkin Ginger Soup

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INGREDIENTS:
Almond Crust Ingredients:
3 cups roasted pumpkin
2 cups chicken stock
¾ cups coconut milk
¼ teaspoon stevia
2 tablespoons lemon juice, fresh squeezed
1 tablespoon ginger, minced

DIRECTIONS:
In a Vitamix , combine pumpkin, chicken stock and coconut milk and process on high until smooth
Blend in stevia, lemon juice and ginger
Place mixture in a pot and bring to a boil then reduce to a simmer and cook for 5 minutes
Can serve immediately, can also add a scoop of organic plain yogurt or sour cream on top!
Recipe courtesy of elanaspantry.com

 

Breakfast Trail Mix

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INGREDIENTS:
1 cup almonds
1 cup walnuts
1 cup pecans
1 cup pine nuts
1 cup raw, unsweetened shaved coconut
1 stick butter
2 tsp Stevia*
½ to 3/4 cup natural Valencia peanut butter (or Almond butter)
1 cup raw cocoa nibs

DIRECTIONS:
Melt the butter and add the Stevia.
Mix all nuts together and add in peanut or almond butter.
Pour butter mix over peanut butter and nuts.
Add the cocoa nibs.
Mix and place into 9×13 pan.
Let set in refrigerator and then cut into bar size pieces.

 

Baby Frittatas (Makes 12 Baby Frittatas)

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INGREDIENTS:
3 Large Eggs
2 Tbsp Milk
2 Tbsp raw Parmesan, grated
¼ Cup organic Asparagus, diced
3 Sun Dried Tomatoes, packed in oil and diced

DIRECTIONS:
Preheat the oven 375 degrees.
Spray or grease mini muffin tins with grapeseed oil spray or butter.
Whisk the eggs and milk together. Add the cheese, tomatoes and vegetables.
Add a heaping tablespoon of egg/vegetable mixture to each muffin cup.
Bake for 12-14 minutes.
Cool and serve.

 

Grain-Free Blueberry Pancakes

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INGREDIENTS:
2 scoops vanilla Whey Cool or Paleomeal protein powder
2 tbsp organic whole ground flaxseed meal
6 tbsp coconut flour
¼ tsp aluminum free baking powder
½ tsp sea salt
½ tsp stevia
4 organic free range eggs
1 cup raw or organic whole milk
4 tbsp raw or organic butter
½ tsp pure vanilla extract
1 pint organic blueberries
A very generous sprinkling of ground cinnamon
Grapeseed Oil Spray

DIRECTIONS:
Mix ingredients together
Spray preheated pan with grapeseed oil spray
Use small ladle to drop pancake batter on hot pan
Drop blueberries throughout
Flip over as you cook both sides and add extra cinnamon as desired.
Serve with melted Butter and top with your favorite organic berries
(Makes about 10 biscuits) Can also double the size of biscuits and then cut in half to use as a bun-like sandwich bread great for hamburgers, fish or grilled chicken sandwiches, chicken salad sandwich, etc.