Monday, September 10, 2018

Autumn Chili

As the nights become cooler and leaves begin to change colors (and Starbucks lets their Pumpkin Spice loose...) you may be craving something hearty for dinner. This is a quick, mild chili to satisfy those cravings. To keep it simple, the variety of veggies in this dish is meager but when I've had other items on hand and more time for chopping... I've made this with sweet potato, carrots, broccoli or cauliflower instead of bell peppers and it come out nice.

Autumn Chili garnished with roasted beets, pumpkin seeds and avocado slices

Autumn Chili

1 tsp olive oil
1 onion, chopped
2 garlic cloves, minced
2 cups bell pepper. chopped
28 oz diced tomatoes and their juices
two 15oz cans of beans, drained and rinsed or 3 1/2 cups cooked beans
1/2 cup pumpkin puree
1 1/2 tablespoons chili powder
1/4 - 1/2 tsp smoked paprika, depending on how much smoky flavor you desire
1/4 tsp paprika
1 tsp cinnamon
1 tsp pumpkin pie spice*
1 tsp sea salt
1 tsp dried oregano
dash of cayenne pepper for a mild chili (1/2 tsp for a spicy chili)

*The Pumpkin Pie Spice mix I make is:
3 tablespoons cinnamon
2 tsp dried ginger
2 tsp ground nutmeg
1 1/2 tsp ground allspice
1 1/2 tsp ground cloves

  1. Heat olive oil in a large pot over medium heat and add onions and bell peppers, cook for 5 min.
  2. Add garlic and cook another 2 minutes
  3. Add tomatoes, beans and pumpkin
  4. Add spices
  5. Simmer for 20-20 min
Alternatively, to use a Slow Cooker, coat bottom of preheated slow cooker with oil, add all ingredients and cook on Low for 3 hours.


Thursday, July 5, 2018

Beat the Heat with Matcha Lemonade

Matcha Lemonade with lemon

Matcha Lemonade

2 cups water
Zest of 1 lemon
1 lemon, peeled and seeded
2 tablespoons agave nectar or maple syrup
1-2 tsp matcha powder
1 cup ice cubes



Place all ingredients in a high speed blender and blend until frothy.

Use 1 or 2 teaspoons matcha powder, depending on your taste preferences.

Matcha is a superpowered green tea aiding in detox, hormone balance and reduces inflammation.

Sunday, June 3, 2018

Tropical Coconut Lime Dairy Free “Yogurt”



Tropical Coconut Lime Dairy Free “Yogurt” 


2 cups young coconut meat
½ cup water or coconut milk
Zest of 2 limes
Juice of 1 lime
1 tablespoon maple syrup
Contents of 2 probiotic capsules

If you purchased frozen young coconut meat, let it defrost in the refrigerator overnight. Add all ingredients to a food processor or high speed blender and blend until smooth. The mixture will be thicker than milk based yogurt but thinner than Greek yogurt, it will firm up over a few days in the refrigerator.

Young coconut meat is an excellent source of fiber and live enzymes. Because of the fiber content, this “yogurt” is filling, try a small serving (1/3 cup) at first. Top with fresh berries, ground flax seeds, hemp hearts, ground ginger, or fresh mint.




Thursday, April 5, 2018

14 Day Cleanse starts April 21st

Lose 10 pounds before the Spring finally arrives!
This weight loss kick-start and cleanse that will leave you feeling more energized and ready to take on the Spring with gusto.



If you have always wanted to try a cleanse and want to lose weight while learning how to eat a cleansing, healthful plant based diet even while enjoying a busy lifestyle… then this cleanse is for you!
The Whole Health CLEANSE 14 Day Program was launched by Dr. Tracy in 2013 and patients have completed the program successfully losing 5-12 pounds in 2 weeks.
This year, Dr. Tracy is starting the Whole Health Cleanse program with a group Kick-Off class, Saturday April 21, 2018.
The Whole Health CLEANSE complete program is offered for $199 and includes:
  • 2 Hour Kick-Off class with Dr. Tracy to review the principles of lifestyle detoxification, plant based diets, cleansing and healthy weight loss. Learn to make any adjustments necessary for your unique nutritional needs and goals. Review how to use detoxification protein shake and herbal supports to ensure the best results. ($20 value)
  • 14 Day supply of detoxifying protein shake ($65 value)
  • 14 Day supply of liver detox herbal supplements ($30 value)
  • Instructional book with 14 day meal plan and recipes ($25 value)
  • Two, 37 minute Detoxifying Infrared Sauna treatments ($70 value)