Diets and Weight Loss, Foods, Health and Disease, Uncategorized

Gluten Free: Almond Muffin in a Minute


Gluten Free :  Almond Muffin in a Minute




1/4 cup Almond Meal Flour

1 tsp Sucralose Based Sweetener (Sugar Substitute)

1/4 tsp Baking Powder (Straight Phosphate, Double Acting)

1/8 tsp Salt

1/2 tsp Cinnamon  ( Saigon or Thai )

1 large Egg (Whole)

1 tsp Canola Vegetable Oil  ( I would try sesame or coconut oil)




Place all dry ingredients in a coffee mug.  Stir to combine.

Add the egg and oil.  Stir until thoroughly combined.

Microwave for 1 minute. Use a knife if necessary to help remove the muffin from the cup, slice, butter, eat.

Note: Your MIM can be toasted once it’s cooked and topped with cream cheese if you like. Replace the cinnamon with other spices, sugar-free syrup or 1/2 tsp unsweetened cocoa (net carb count will be .2g higher).  Add a tablespoon of sour cream for a moister MIM.  Change the shape by making it in a bowl.


Please share with family and friends.  Call us if you need assistance with your healthcare needs.


Health and Wellness Associates





Flourless Pancake Recipre


Flour-less Pancakes Recipe

Total Time: 15 minutes

Serves: 1


  • 2 ripe bananas, mashed
  • 3 eggs
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • sea salt to taste
  • Ghee


  1. Combine all ingredients in a bowl
  2. Pour batter into a pan with melted ghee over medium heat. Cook until small bubbles form and then flip.

Health and Wellness Associates


Foods, Health and Disease

Never Go Gluten Free Cold Turkey



modern hybrid wheat varieties now pack up to 40 times more gluten than

traditional heirloom varieties and a whopping 1/3 of the US population is going

gluten free because of health-related wheat problems. Selective breeding,

hybridization and genetic modification have been used to “improve” wheat crop

yields and protein values. Around 105 million Americans are gluten free because

of allergies, sensitivities and intolerances to wheat, barley and rye gluten. A

growing body of evidence shows that up to 70% of the population suffers from

gluten intolerance or sensitivity. Simply going gluten-free has helped millions

recover from intestinal disease, neurological disorders, diabetes, heart

disease, arthritis, rashes and even schizophrenia.


Stop eating wheat immediately, at once or cold turkey!

People who have stopped eating wheat cold turkey, have ended in bad

results of seizures, mood disorders, disorinentation, making bad decision and

choices and a mass of intestinal problems, along with dementia or Alzheimers.

Contact us for information and a correct health care plan for YOU!

Health and Wellness Associates



Grain Free Cashew Cookies


Grain-Free Cashew Cookies Ingredients:

½ cup of cashews

½ cup of sunflower seeds

1 tbsp of virgin coconut oil

2 tbsps of local honey

½ tsp of vanilla

¼ tsp of cinnamon

Filtered water as needed

Servings:  5

Grain-Free Cashew Cookies Instructions:

  1. Pulse nuts in a blender until they are broken down in to a flour like form
  2. Place coconut oil, honey, vanilla, and cinnamon in a small pot and heat over low heat until fully melted and mixed.
  3. Mix the liquid with the nut flour and hand mix until batter forms. You may need to add one teaspoon of water at a time to make all of the flour wet and look like below. It should not be runny or thin but rather more like a paste. sure
  4. Either roll in balls and freeze OR place those balls on a baking sheet, flatten them down into a cookie shape, and Bake in the over at 350 for 12-15 minutes. Let cool before eating to keep from falling apart.


As always, they are grain free, gluten free, dairy free, and sweetened with raw honey. Cookies made with flour and sugar spike your blood sugar, feed yeast and bad bacteria in the body, stores as fat, and makes you crave more and more. These do not do any of that nonsense. In fact, this cookie is filled with metabolism boosting healthy fats and wonderful vitamins and minerals that will satisfy you and your sweet tooth.


    • You can add cacao/cocoa if you want to make a chocolate version.
    • You can also take the dough, roll it into balls and freeze them for a raw cookie dough version that also tastes amazing! Try both out when making the batter!

This is a fantastic recipe the whole family will love and enjoy.  It uses a fair amount of natural sweeteners in the form of honey.  It is best to get your honey from local sources as the bees take up local pollen to produce the honey and this helps prime your immune system to handle the local elements more effectively.

Anytime you consume more sugar  I would recommend adding in cinnamon to improve blood sugar sensitivity.  Additionally, coconut oil helps improve blood sugar regulation and reduces the inflammatory index of the cookies.



Old Fashion Peanut Butter Coookies


Flourless, Gluten Free, and Guilt Free

Prep Time 10 min / Cook Time 12 min / Serves 8; 2 cookies each

1 cup all-natural smooth peanut butter
1 cup sugar substitute
1 large egg, slightly beaten
1 teaspoon vanilla extract

1. Preheat the oven to 350° and line a sheet pan with parchment paper.

2. Combine all ingredients in a large mixing bowl, mixing well to create the cookie dough.

3. Use a tablespoon to drop the spoonfuls of the dough 2 inches apart on the lined pan. Then use a fork to press the dough down, creating a criss-cross pattern on each cookie.

4. Bake for 10–12 minutes, or until cookies begin to brown. Let cool for 10 minutes before serving.

It is important to let cool completely before removing from the pan and also be careful not to overcook as these cookies are inherently “crumbly”.

These are almost 100% peanut butter, and that’s a very good thing!

Calories: 215 Fat: 16.5g Protein: 11g Fiber: 2g Net Carbs: 5g