Category Archives: recipes

Pumpkin Recipes


Pumpkin Recipes For Your Health!!

Pumpkin recipes are something that is expected around this time of year simply because pumpkin is actually an really great food!

Well besides the fact that they are delicious and healthy, pumpkin can boast some pretty awesome benefits for your health.

Eye sight
A cup of cooked, mashed pumpkin contains more than 200 percent of your recommended daily intake of vitamin A,

Feel Fuller
Pumpkin seeds pack about 1.7 grams of dietary fiber per ounce, while mashed pumpkin has only 50 calories per cup and 3 grams of fiber.

Pumpkins are packed with carotenoids, helping to protect your cells against free radical damage. Like carrots, this orange fruit is rich in beta-carotene, as well as alpha-carotene and beta-cryptoxanthin. After consuming beta-carotene, for instance, your body converts it into vitamin A, all while boosting overall immune function.

Boost Magnesium
one ounce of pumpkin seeds, you benefit from nearly 40 percent of your daily recommended intake, just like that. Considering a deficiency can lead to anything from anxiety disorders to osteoporosis, pumpkin seeds are an easy and effective way to ensure you’re getting enough

Healthy Fats
The seeds are packed with plant-based omega-3 fatty acids

Since I love anything healthy (as you know), and I love to cook and bake (as you know), I figured I’d put together a delicious and healthy pumpkin recipe collection for you.

I know that you will absolutely find some favorites for yourself in this collection and you’ll probably take one or two to your next pot-luck or party.

How do I know? Because I do it. LOL

I hope you enjoy these as much as I do… if you have any favs you want to share, please do in the comments! We would all love and appreciate more ideas!

Have an awesome day and feel free to share this!



shiritaki noodles recipe with teriyaki marinade

Shiritaki Noodles: Perfect For Your Lifestyle

Shiritaki Noodles aren’t anything new. They’ve been around for a long time but have been gaining in popularity over the last year or so as we are striving for cleaner diets and low / no carb solutions.

These low-calorie, gluten-free noodles with zero net carbs are made out of water-soluble fiber made from the Konjac plant.

Not only are they yummy, but the pre-biotic properties of the Konjac plant are vital when it comes to gut health and well-being. Hey yogurt lovers, you now have a replacement for your beloved pro-biotic delivery system!

I’ve been telling my clients and people who ask me for a few years that Shiritaki noodles are an excellent alternative to pasta based solely on the macros but I had never tried them myself.

Shiritaki Noodles – First Impression

So, I took to Facebook Live to do a first impressions taste test of these little wonders. You can watch that here:

In short, I like them. Earthy smell? Yes, if the earthy you are referring to is near a dairy farm or sewage treatment plant. Gah… not good.

Price per serving is not what I would call budget or family friendly but they are an excellent alternative to pasta. I am still trying to put my finger on the exact texture. They aren’t soft like pasta and they aren’t crunchy like fried noodles… they are somewhere in between.

Shiritaki Noodles are great for so many lifestyle choices whether you’re vegan, paleo, keto or just trying to lower your processed carb intake.

Shiritaki Noodle – Recipe

You must, must, must, must rinse the noodles. I don’t care how you are going to prep them for your recipes, but you must rinse them first.

There are a few different ways to prep your noodles. My choice was to rinse them in warm to hot water and then towel dry them.

Once they are dry, put your noodles in a non-stick pan without oil. Seriously, no oil, no butter, just as is into the pan which will further dry them out.

Use tongs to keep the noodles moving around which will also prevent them from clumping together. (I used chopsticks.)

That’s it. They really are super simple to make and you can eat them on their own but no one likes boring so let’s hit them with a bus coming from flavor town!

Dr Carrie’s Teriyaki Marinade

1/2 cup coconut or liquid aminos or reduced sodium soy sauce
1/3 cup of oil (avocado, olive)
1/4 cup coconut sugar
1-2 tbsp honey
1/4 cup chopped green onions(if you have them-you can leave it out)
4 cloves garlic, crushed
2 tablespoons sesame oil
2 tablespoons freshly grated ginger
1 teaspoon Sriracha, optional

Mix all the ingredients together and allow them to combine for a couple of hours or combine and pour on your noodles for the last few minutes of cooking.

If you use this marinade for meat, let your meat sit in it for a few hours. You can thank me later.

When you make these, let me know what you thought. I would love to hear your experience with Shiritaki Noodles and your recipes!

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Golden Milk Recipe

Golden Milk, Golden Tea, Turmeric Tea

Golden Milk, Golden Tea, Turmeric Tea, what ever name you call it or you’ve heard it go by, this magical concoction is amazing.

I swear by my lemon, ginger, turmeric tea – it gets rid of a cold lickety split.

Turmeric is the key.

Quick reminder why turmeric is awesome:

  • supports digestion
  • boost immune function
  • antioxidant
  • anti inflammatory
  • supports brain function
  • helpful with depression
and more!


You can drink this daily and it might even become a pre-bed ritual for you.
I made two versions of this on Facebook Live. A warm / hot version and an ‘on-ice version’. Click here to see the show => Golden Milk On Facebook Live (Also posted at the bottom of this post)


You know those fall days when it’s raining and cold? The ones where you just want to curl up on the couch with a book, under a blanket? The hot version is the PERFECT drink for that kind of day.


The cold version is great any time of year, any day, any weather. It’s just that good!

Golden Milk Base Recipe

1-2 cups of non dairy milk (almond, coconut, cashew)
1 tsp turmeric
1/2 tsp cinnamon – you might like more – taste and adjust
1/4 tsp ginger powder or a little fresh ground ginger
pinch of black pepper (yes, add this – it helps with  increase absorption of all of the goodness)
1 tsp sweetener of your choice


Blend all of the ingredients together, then warm it up on the stove, but do not bring it to a boil.

Golden Milk Variations

Bullet Proof Style

Prepare as above plus:
1 tbsp MCT Oil or Powder
1 tbsp grass-fed butter
1/2 tbsp Collagen powder

Add all of the ingredients except the collagen in a high-speed blender and blend for 30 to 45 seconds.

Add the collagen and stir (do not blend at high-speed)

Iced Latte
Prepare Base Recipe from above.
Pour over ice and shake / stir
 golden milk recipe turmeric tea
These little things add up. An ounce of prevention…
PS – in case you didn’t see it above always use black pepper with anything that calls for Turmeric to help it get absorbed and maximize the health benefits to you.


When you make this, please let me know what you think! Either leave a comment below or shoot me an email [email protected] and don’t forget to sign up for my newsletter at


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