Let’s talk coffee

Let’s talk coffee.

“You’re not going to take away my coffee are you?” is one of the most common nutrition questions I get because people LOVE their coffee. My answer is usually, “It’s not necessarily the coffee, but what we do to the coffee.”

”I never drank coffee until I was in my 40’s but now I love it too (acquired taste I guess) However, I have become a bit of a coffee snob because I use organic coffee beans, grind them fresh, French press them with filtered water and add a splash of coconut milk and a drop of stevia. When sourced and prepared this way, coffee can be a nutritious part of your diet (see note below). However, many people are drinking coffee in a way that it can be harmful instead of nutritious.

Let’s start with the bad news and finish off with the good.

❌ Coffee beans are often sprayed heavily with toxic pesticides.

❌ Coffee is often prepared with unfiltered water that can be full of contaminants.

❌ Coffee is often run through things like Keurig machines which use plastic containers that are loaded with toxic, endocrine disrupting BPA.

❌ Coffee is often brewed in or through plastic containers and machinery.

❌ Coffee is addictive and can cause unhealthy dependency.

And what about what we put in the coffee? 😳

🔍 Conventional dairy – this comes from cows that are raised in cramped quarters, sometimes not ever able to walk, constantly injected with hormones and antibiotics, and then put under high heat to pasteurize it. Dairy cows are often the sickest of the sick.

🔍 Creamers – these are typically full of sugar or artificial sweeteners, damaged fats and toxic chemicals. It is imperative to read your labels when it comes to creamers.

🔍 Sugar – to make coffee taste less bitter and sweet enough, many people add in additional sugar. A typical coffee shop drink will have more sugar than a soda. The custom, flavored coffee drinks often have even more.

🔍 Artificial sweeteners – these are even more dangerous than the sugar. They are man-made and chemically processed and your body has no idea what to do with them. They are completely unnatural!

Now some good news and solutions…What are the benefits of coffee?

✅ The caffeine content can indeed give you extra energy and increase your metabolic rate.

✅ Coffee contains very high levels of antioxidants.

✅ Coffee contains riboflavin, Vitamin B5, manganese, potassium, magnesium ad Vitamin B3.

✅ Coffee (when used in an enema has tremendous detoxification benefits by reducing the toxic load on the liver.

✅ Coffee tastes great

What to do…

☕️ Source sustainably grown, organic coffee

🌪 Grind it fresh to get the most flavor and most nutrition

💧Use filtered water for brewing

🚫 Avoid plastic containers and brewing machines

🥥 Use grass-fed whole milk or half and half or use milk alternatives like coconut milk or almond milk (be sure to check ingredients for added sugars and chemicals)

🌱 Use plant based sweeteners like stevia or monk fruit in moderation

👀 Keep your intake in check (see note below)

🛑 NOTE: Don’t become a slave to anything

“Everything is lawful for me,”* but not everything is beneficial. “Everything is lawful for me,” but I will not let myself be dominated by anything. Corinthians 6:12

If you find yourself saying things like, “I have to have my coffee.” “I can’t function without my coffee.” Or if you find yourself drinking more than a cup or two a day, you may need to keep yourself in check. Any time you become dependent on or addicted to something, it indicates a problem.

If you need coffee to “wake up”, it is likely your adrenals are burnt out. This type of dependency perpetuates a viscous cycle and you become a slave to that habit.

I will typically have a cup of coffee every morning but will periodically “check” myself by avoiding it. Last week, I ha 0 cups of coffee all week and I felt fine and not deprived. This week, I am doing every other day. The liberating this is the realization that I don’t NEED it but I can have it if I want. That is part of a health nutrition plan – having a reasonable relationship with food.

Be blessed and enjoy your next cup of coffee, the right way 🤗

Kung Pao Chicken

This is a popular dish that is usually loaded with unhealthy oils and sugar but this healthier version is just as spicy and delicious. You can serve it with any stir fried vegetables you like and over cauliflower rice or mung bean noodles to keep it Advanced Plan.


  • 1/2 cup free range chicken broth or water
  • 1/4 cup liquid aminos
  • 2 cloves garlic, minced
  • 1 teaspoon sesame oil
  • 1 teaspoon rice vinegar
  • 1 teaspoon chili garlic sauce (check ingredients)
  • 1/2 teaspoon ginger, microplanes
  • 1 tablespoon monk fruit or erythritol sweetener 

Chicken Stir Fry

  • 2 tablespoons coconut oil for stir frying 
  • 1 1/2 pounds free range, organic chicken thigh meat, cut into 1 inch pieces
  • 1 bell pepper, diced
  • 1/2 onion, diced
  • 3 dried thai red chiles
  • 1/4 cup peanuts or cashews

Whisk the sauce ingredients together in a small bowl, and set it aside.

Heat coconut oil in a large non-toxic skillet or griddle to medium/high heat. Add the chicken, and let cook for about 3 minutes on each side until browned.

Add the bell pepper, onion, peanuts and dried Thai chiles in with the chicken and cook for a few more minutes until the chicken is cooked through and the bell peppers and onions are slightly tender. Pour in the sauce and stir together.   Simmer for a few minutes to let the sauce caramelize and thicken.

Stir fry any other veggies you like to serve with the Kung Pao Chicken

Remove from heat and serve on top of mung bean noodles or cauliflower rice if desired.

Advanced Plan ‘white bread’. (keto)

This is an easy, Advanced Plan quick bread that comes out very well.  It holds up to toasting as well.  It uses a dozen egg whites so be sure to use the yolks for another purpose like hollandaise sauce.  

NOTE:  this bread does not rise so it makes very small slices.  Never fear though…it tastes amazing.  Pictured below is the bread used as a grass-fed burger “bun”.  

1 cup Almond Flour

1/4 cup Coconut Flour

2 teaspoon aluminum free baking powder

1/4 teaspoon Sea salt

5 tablespoons grass-fed butter, measure while solid then gently melt

12 large free-range Egg whites (~1 1/2 cups, at room temperature) ((Use the egg yolks to make some hollandaise sauce))

1 1/2 tablespoons monk fruit sweetener or erythritol

1/4 teaspoon Xanthan gum

1/4 teaspoon Cream of tartar 


Preheat the oven to 325 degrees F.

Line a loaf pan with parchment paper, with extra hanging over the sides for easy removal later.

Combine the almond flour, coconut flour, baking powder, erythritol, xanthan gum, and sea salt in a large food processor. Pulse until combined. Add the melted butter. Pulse, scraping down the sides a few times.  

In a separate, very large bowl, use a hand mixer to beat the egg whites and cream of tartar until stiff peaks form. This takes a while so be patient. Add 1/2 of the stiff egg whites to the food processor. Pulse a few times until just combined. Do not over-mix!

Carefully transfer the mixture from the food processor into the bowl with the egg whites, and gently fold until combined.  DO NOT STIR- FOLD to keep the egg whites fluffy.

Transfer the batter to the lined loaf pan.

Bake for about 40 minutes or until the top is golden brown. Tent the top with aluminum foil and bake for another 30-45 minutes, until the top is firm.  Cool completely before removing from the pan and slicing.

Recipe modified from the original at https://www.wholesomeyum.com/recipes/easy-paleo-keto-bread-recipe/

Moroccan Kefta

This is an easy, flavorful dish that is popular street food in Morocco.  Served with spicy harissa, it is a unique dish that can be served with almost any side.  You can also form the meat around skewers for a kebab-type option.

  • 1/2 lb grass fed ground beef
  • 1/2 lb ground lamb
  • Juice of 1/2 lemon
  • 1 small onion, quartered
  • 2 cloves garlic, peeled
  • 8 pitted green olives
  • 1/4 cup chopped fresh cilantro or parsley
  • 1 tablespoon ground cumin
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon freshly ground pepper
  • Harissa,  for serving (check label)

Place beef, lamb and lemon juice in a large bowl. Combine (don’t over mix). Marinate in the refrigerator for 30 min to 1 hour.

Place onion, garlic and olives in a food processor and pulse until coarsely chopped. Add to the marinated meat along with parsley, salt and pepper. Gently combine until evenly incorporated.

Oven option: Preheat broiler with rack at upper third of oven. Line a large rimmed baking sheet with parchment and set a wire rack on it.Using about 3 tablespoons of the meat mixture for each, form 12 thin patties, about 1/4 inch thick. Place on the wire rack. Broil the patties until brown and cooked through, about 8 to 10 minutes.

Grill option:  preheat grill and heat to high.  Grill patties about 3-4 min per side.  

Serve with harissa, if desired.  This is the brand I use. https://amzn.to/3r5k85l 

Advanced Plan bread rounds

This is great to use for sandwiches or grass fed burgers. It it easy to make and loaded with nutrition. It is also called “cloud bread” in many keto circles. .

  • 3 Tablespoons organic ricotta cheese (you can also use cream cheese but it needs to be room temp and whipped before starting)
  • ⅛ teaspoon sea salt
  • ⅛ teaspoon garlic powder
  • dash Italian seasoning (or any other seasonings you desire)
  • 3 large free range eggs, separated
  • ¼ teaspoon cream of tartar


  • Preheat oven to 300 degrees F.
  • Add ricotta cheese, salt, spices and garlic to a bowl and stir to combine. 
  • Add egg yolks in the bowl Stir egg yolks into ricotta mixture and set bowl aside
  • Place the egg whites in a separate clean bowl. Add cream of tartar and beat at high speed until peaks form, usually about 5 minutes.
  • Gently fold egg whites into ricotta mixture, being careful not to stir too much as the egg whites will deflate
  • Line two baking sheets with parchment paper or use silpats.
  • Scoop about ¼ cup of batter for a total of 6 rounds on each baking sheet.
  • Bake for about 30 minutes or until top is browned.

Lettuce Soup

This is a delicate, French tasting soup that is quick and easy and a great way to use up extra lettuce.

1/4 teaspoon pepper

2 tablespoons grass fed butter

1 cup onion, chopped

1 teaspoon garlic, chopped

1 tablespoon chopped parsley leaves, plus more for garnishing

2 teaspoons chopped fresh tarragon leaves or 1/2 teaspoon dried tarragon

2 heads Boston lettuce, leaves torn

3 cups free range chicken stock

1/2 cup grass fed heavy cream or coconut milk

1/2 teaspoon sea salt

Heat butter over medium-low heat in a large saucepan. When hot add the onions and garlic and cook until the onion is translucent, about 4 minutes. Add the herbs and lettuce and stir until the lettuce is completely wilted, about 3 minutes. Add the chicken stock and simmer, uncovered, for 20 minutes. Use a hand blender to blend or carefully blend in a blender (do small batches because it it hot). Stir in the heavy cream or coconut milk and the salt and pepper and simmer for another 5 minutes, or until heated through. Add more salt and pepper if desired, and garnish with fresh herbs. Eat immediately.