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  • Double Chocolate Orange Cookies

    Please allow me to introduce you to the first cookie I tried that didn't spike my blood sugar. Can I get an "Amen?" This recipe was inspired and only slightly adapted from one of my favorite cookbooks, The Living Kitchen, and my friend Martha (a former caterer and possibly the best baker I know), who used some of our dehydrated oranges in a cookie recipe and created an amazing result. The result...our new favorite cookie! Why should you care about blood sugar? Blood sugar spikes and high fasting blood glucose is associated with mood swings, unhealthy cravings, accelerated aging, reduced cognitive function, and other potential long term health problems. Since I put on my Levels continuous glucose monitor (CGM) 3 weeks ago, I have been somewhat surprised with the reactions I have had to certain foods. The good news? Cookies that are made with the right ingredients, including protein + fat + fiber, caused a less than 10 point rise, so not considered a "spike," but a desired "roll." Please keep in mind that everyone reacts differently because it's as complicated as the complex makeup of our own unique cells, environment, and lifestyle. So you may not have the same reaction to this recipe as I did. If you'd like to learn more about why you should care about blood sugar and some simple ways to hack yours, I recommend the new book, Glucose Revolution, the life-changing power of balancing your blood sugar, by Jesse Inchauspe. It's quite surprising because the recipe includes both sugar (low-glycemic coconut sugar) and dehydrated fruit, which is naturally high in sugar. But with the magic combo of protein (almond flour, tahini, egg or flax) + fat (almond flour, cacao, egg or flax) + fiber (cacao, tahini, flax, almond flour), the fructose from the coconut sugar absorbs more slowly and blood sugar spike is reduced. High five! And it's simple and absolutely delicious! All you need for this recipe is: almond flour coconut sugar cacao powder sea salt tahini (good quality) 1 egg (or 1 flax egg) 2 ounces 80% (or more) chocolate, preferably sugar and dairy free dehydrated orange slices (or zest of 1 orange) flaky Maldon salt (optional) Don't worry, if you don't have dehydrated oranges, orange zest will also work with only a slightly altered result (a tad less sweet). Double Chocolate Orange Cookies Makes ~one dozen cookies Prep time: 10 minutes Cook time: 8 minutes Ingredients: · ½ cup almond flour · ½ cup coconut sugar · 2 TB cacao powder · ¼ tsp sea salt (or Himalayan pink salt) · ½ tsp baking powder (aluminum-free) · ½ cup tahini (use good quality) · 1 large egg (preferably from a pasture-raised, organic fed hen), or sub 1 flax egg* · 2 oz. 80% chocolate (we love Hu Chocolate brand) · ¼ oz. (~ 2 slices) dehydrated orange slices, chopped (or sub zest of 1 large orange) · Flaky maldon salt, optional for topping Directions: Preheat oven to 350 degrees. Line a baking sheet with unbleached parchment paper.In a medium bowl, mix together almond flour, coconut sugar, cacao powder and sea salt with a whisk until the mixture is smooth and there are no visible clumps.In a small bowl, mix together the tahini and egg. Stir until just combined. Add the tahini mixture to the dry mixture and stir until blended. Stir in dehydrated orange (or orange zest) and chocolate chips. The mixture will be a bit thick and sticky. Using a small teaspoon, scoop mixture on to the baking sheet, allowing space in between. Top with a pinch of flaky salt, if using. Bake for ~8 minutes, being careful not to burn. Remove from oven and allow to cool. Once cool, store in an air-tight container for 2 days or in the fridge for up to one week. * to make a flax egg, simply combine 1 TB ground flaxmeal with 3 TB filtered water. Whisk and allow to sit and "gel" for 10 minutes while you assemble the rest of your ingredients. DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #chocolatetahinicookies #bloodsugarfriendly #bloodsugarbalance #tahinicookies

  • Creamy Garlic Noodles

    Meet our latest obsession...creamy garlic noodles. When this recipe from a local San Francisco restaurant was published in the New York Times, I just could not resist hacking it healthier. And oh my word, the results are amazing! It still requires only a few - mostly shelf-stable - ingredients, and is ready in less than 30 minutes. I have even made the sauce ahead of time for even easier weeknight meal prep. Garlic has been appreciated for centuries as an immune-boosting food (garlic supplements have been shown to reduce the number and severity of colds) and is associated with reducing cholesterol and lowering blood pressure, improving heart health, and possibly even preventing Alzheimer's Disease and Dementia. The sulphur compounds in garlic have also been shown to detoxify heavy metals in the body. It has even been shown in some studies to improve athletic performance and may also reduce age-related bone loss. Hearts of palm is a vegetable harvested from the inner core of a specific variety of palm trees (usually from Costa Rica). They taste similar to artichoke with a hint of sweetness and brine. They are also rich in vitamins and minerals including in vitamin C, potassium, copper, phosphorus, and zinc, and also high in antioxidants that prevent oxidative stress. Cashews offer a good source of healthy unsaturated fat and plant-based protein. They are also a good source of vitamins (primarily K and B6) and minerals (copper, magnesium, manganese, zinc, phosphorus, iron selenium, and thiamine). Raw cashews should be soaked before using to remove phytates (anti-nutrients that make it difficult fro the body to absorb ) All you need for this crave-worthy recipe is: 15-20 cloves garlic (about 1 large head) 1/2 jalapeno 1 small shallot Porcini mushroom broth Tamari or Coconut Aminos 4 hearts of palm + brine (~ 1/2 14 oz. can) 1 cup cashews, soaked 2-4 hours* 2 TB chickpea miso (or mellow white miso) kelp granules, optional Noodles of choice Creamy Garlic Noodles Serves 4 Prep time: 20 minutes Ingredients: · 15-20 cloves garlic (~1 head) grated on a microplane · 1/2 jalapeno, ribs and seeds removed, minced · 1 small shallot · 2 TB mushroom broth · 1 TB low sodium tamari (gluten free) or coconut aminos (soy-free) · 4 hearts of palm + brine (~ 1/2 14 oz can) · 1 cup cashews, soaked 2-4 hours · 2 TB chickpea miso (or mellow white miso) · 1/2 tsp kelp granules · 1/3 - 1/2 cup mushroom broth · Noodles of choice for 4 · Toppings: scallions, black sesame seeds, fried garlic Directions: 1. Boil water in a large pot and add noodles. Cook according to directions. 2. While the noodles cook, heat large saute pan. Add broth, jalapeno and shallot. Cook for 2 minutes, stirring occasionally. Add garlic and cook another minute, being careful not to burn the garlic. 3. Remove from heat and cool. Add to blender with remaining ingredients and blend until smooth. 4. Pour sauce in a large serving bowl and toss with noodles. Serve with optional toppings. Ingredient Notes: Garlic: for the deepest garlic flavor, we recommend grating peeled cloves on a microplane. If you don’t have a microplane, our second favorite method (and most commonly used), is to smash the cloves with the side of a large knife, then trim and mince finely. Check out this article on methods to chopping garlic. Pro-tip: save the mani-pedi for after grating garlic ;) Mushroom Broth: To make an easy mushroom broth, simply soak 1/4 ounce dried mushrooms (porcini or shiitake are our favorites), in 2 cups clean filtered room temperature water for 4-8 hours or up to overnight in the fridge. Strain the liquid and reserve the mushrooms for another recipe (or saute with more garlic and onion and serve with your noodles!). Alternatively, you could also use a good quality mushroom powder with 1/3 cup filtered water. Cashews: To save time, you can also quick-soak cashews. Simply submerge raw cashews in hot (not boiling) water for 10-15 minutes. Drain and rinse before use. Noodles: there are many directions to go here. We recommend using a gluten free noodle (for the gluten intolerant), a high-protein option (for blood sugar balance), whole food noodles (zucchini noodles, carrot noodles, etc.) using a spiralizer for minimum processing & optimum nutrition, or simply a good quality wheat noodle like this one for the most traditional version. DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #garlicnoodles #vegangarlicnoodles #dairyfree #nutritionpacked #garlic

  • Citrus Chia Puddings

    I always enjoy our Spring Sugar Detox, mostly because it's a time focused on examining our relationship to sugar, how common it is to over-consume, and how easy it can be to replace refined sugar with more healthful options. Our bodies are wired to crave sugar, in fact we NEED sugar in order to give us energy and even to fuel our brain cells. With the onset of refined sugar and processed foods, however, the average America consumes way more sugar than is considered healthful. In fact, American sugar consumption has gone from about 4 pounds per person per year (at the time of the American Revolution) to about 160 pounds per person per year! (source nutritionfacts.org). I love these chia puddings because not only to they offer flavors that can satisfy sweet cravings, but they are also jam-packed with nutrients and also super simple to make! We love them so much, in fact that we've offered two options here for you to get creative with. And they are so pretty and delicious, you can enjoy these for breakfast, an afternoon treat or even a decadent dessert. Wouldn't these look cheery on a holiday buffet? All you need is a few simple ingredients: chia seeds hemp seeds lemon and/or orange shredded coconut turmeric, optional vanilla extract salt lucuma powder coconut yogurt, banana slices, aquafaba whip, optional for garnish Chia Seeds are an excellent source of anti-inflammatory, plant-based protein. Loaded with omega-3 (pound for pound, 8X the amount found in salmon). Just 2 tablespoons provides 25% of our daily fiber requirements and up to 4 grams of complete protein (meaning all essential amino acids). They also contain beneficial phytonutrients, including quercetin and other metabolism-boosting elements. They are also hydrophyllic, and help with hydration as they hold on to liquid in the body. The Tarahumara Indians famously used these super seeds before long races in the dry desert heat. Lucuma Powder (aka "gold of the Incas") is a powdered form of the fruit of the lucuma tree.By weight, it is less sweet than table sugar so you may need to use a bit more in your recipes when swapping. Lucuma is considered a whole food sweetener and offers more nutritional benefits, including calcium, iron and potassium, as well as fiber that will help produce short chain fatty acids (including butyrate) that help to feed healthy gut bacteria. Lemon Coconut Chia Pudding Makes 2-3 servings Prep time: 15 minutes (plus soaking time) Ingredients: · ¼ cup chia seeds · 1 TB hemp seeds plus 1 cup filtered water (or sub 1 cup plant milk of choice) · Zest of 1 lemon · 3 TB lemon juice (~1 lemon) · 1 TB shredded coconut · ¼ tsp turmeric, for color · 1 tsp vanilla extract · Pinch sea salt or Himalayan pink salt · ¼ tsp ground cardamom, optional for flavor boost · 1-2 tsp lucuma powder, optional for low-glycemic sweetener · Coconut yogurt, lemon slices or zest, hemp seeds, banana slices, optional for garnish Directions: 1) Add hemp seeds, water and lemon juice to a high speed blender and mix until smooth, about 1 minute. Skip to step #2 if using pre-made plant milk. 2) Add remaining ingredients to a medium glass jar with a lid. Stir well to combine and store in fridge for one hour or up to overnight. 3) Serve in glass pots topped with optional toppings. *choose a no-sugar added coconut yogurt (if using) and add banana if blood sugar is balanced. Orange Cardamom Chia Pudding Makes 2-3 servings Prep time: 15 minutes (plus soaking time) Ingredients: · 1 TB hemp seeds plus 1 cup filtered water (or sub 1 cup plant milk of choice) · 1/2 orange (cara cara for most sweetness), peeled and seeds removed · ¼ cup chia seeds · Zest of 1 orange · 1 TB shredded coconut · ¼ tsp ground cardamom · 1/2 tsp ground cinnamon · Dash turmeric, optional for color and anti-inflammatory benefit · Dash vanilla extract · Pinch sea salt or Himalayan pink salt · 1 tsp lucuma powder, optional for low-glycemic sweetener · aquafaba whip (recipe below), orange slices, optional for garnish Directions: 1) Add hemp seeds, water and orange to a high speed blender and mix until smooth. 2) Add the hemp mixture (aka "milk), and remaining ingredients to a medium glass jar with a lid. Stir well to combine and store in fridge for one hour or up to overnight. 3) Serve in glass pots topped with optional toppings. Aquafaba Whip Makes ~ 1/2 cup Prep time: 10 minutes Ingredients: · 1/3 cup aquafaba* · 1 tsp lucuma powder · 1/2 tsp ground cinnamon (can be freshly ground for flavor boost) Directions: 1) Add all ingredients to a small food processor or a blender and whip until it turns thick. Taste and adjust flavors if needed. Serve immediately. *aquafaba is the leftover brine from a chickpea can or the liquid that is leftover from cooking dried chickpeas. If use the cooking liquid, it's best to cook down the liquid (after removing the cooked chickpeas) to about 2/3 and beginning to thicken. Allow to cool completely before whipping. DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #chiapuddings #citruschiapudding #lemonchiapudding #orangechiapudding #sugarfree

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  • Health and Nutrition Inspiration | Feeding Your Goals

    Find what moves you forward... ​ Learn more Meet Leslie A certified Holistic Health and Nutrition Coach (HHC) and founder of Feeding Your Goals, I love sharing healthy recipes and lifestyle tips designed to help you feel better and live a more vibrant and energetic life. Our guided detoxes are delicious and sustainable, get real results with whole food ingredients, all without deprivation! leslie@feedingyourgoals.com about Leslie Sign up and receive Leslie's 3 Easy Tips to Start Feeling Better TODAY! Subscribe Now Here's what people are saying.... "Leslie's 5-Day detox exceeded my expectations. I drank more water than I have in a 5-day period, feel lighter and have more energy. I even learned that I enjoy cooking sometimes, which came as a complete shock to me and my husband!" - Jen, Sacramento, CA "Before Leslie's detox, I was low carb/sugar but very undisciplined. This was the perfect kick in the pants I needed! But really not a kick 'cause I enjoyed it and it made me feel great! I have learned how to enjoy carbs again and have even saved money on grocery bills!" - Bob, San Francisco, CA "Leslie was my inspiration while I was doing an intensive cleanse. She was ready to answer any questions and gave daily encouragement. As an added perk, she provided delicious recipes that I still use today." - Sheryl, San Anselmo, CA "Leslie changed my life. With healthier eating habits, I eat more vegetables, higher quality meats, healthier everything." I cook at home more, and when I have a guilty pleasure, I enjoy and appreciate it more than I did before." - Ron, San Francisco, CA

  • 5 Day Detox | feedingyourgoals

    Tue, May 31 Online Event Free Summer Detox Workshop Join us for a free one-hour workshop all about our 5-Day Summer Detox. Learn how simple changes can help you reduce inflammation and feel more energy, with fewer aches and pains. Bonuses and discounts will be included as always. Share Purchase Sun, Jun 05 Online Event 5-Day Summer Detox Join us for a 5-Day Summer Detox designed to reduce inflammation and promote healing. Our popular reset will show you how easy it can be to create healthy and sustainable habits that help reduce inflammation you feel more energized with less pain...while enjoying delicious food! Share Details Date and time TBD From the comfort of your home Individual/Anytime Custom Cleanses: 14 days - $179 Working one on one allows you to tailor your detox to your specific needs and goals and has proven very successful for clients. Price includes pre-cleanse consultation, shopping lists, sample menus, cleanse friendly recipes, daily emails, check-ins, post cleanse follow-up. Food & Supplements extra. Share Purchase Date and time TBD From the comfort of your home Individual/Anytime Custom Cleanses: 5 days - $149 Working one on one allows you to tailor your detox to your specific needs and goals and has proven very successful for clients. Price includes pre-cleanse consultation, cleanse-friendly recipes, shopping lists, sample menus, daily emails, check-ins and post cleanse follow-up. Share Purchase Mutually convenient date and time. Meetings in person or via Facetime/Skype Health Coaching - 3 months (6 sessions, 50 minutes each) After closely examining your health goals, we will create action items to help achieve them. We will demystify food confusion, explore obstacles, and establish healthy long-term sustainable habits. Share Purchase Order Today! FYG will contact you about delivery options New Product: Buff Fitness! $299 Smaller, lighter, quieter...and more powerful! This new updated recovery/beauty tool is our new favorite! Use at home or on the road, set includes two changeable heads, white & blue reusable mitts and two exfoliation pads. Share Purchase Mutually convenient date and time Meetings are in person or Facetime/Skype Health Coaching - Free Introductory Session (45 minutes) In this introductory session we will review your complete health history and plan a program suited to your unique needs. Share Purchase Order Today! Local delivery included Shipping only available within the U.S.A. Bff Electric Foam Roller $259 Our favorite muscle recovery device on the market! Treats circulation, range of motion, myofascial release, trigger point therapy, lymphatic massage, and soft tissue manipulation. Used by top professional and amateur athletes, trainers and more. Price includes tax, shipping is extra if needed. Share Purchase Mutually convenient date and time Meetings in person or via Facetime/Skype Health Coaching - 6 Months (12 sessions, 50 minutes each) Over 6 months, we will delve deeply into your unique history and establish long term health goals with near term actionable items. This timeframe is highly recommended for someone deeply committed to making lasting changes and desires to feel their very best. Share Purchase

  • Newsletter page | feedingyourgoals

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