The Gray Star Guide

Recipes

Parchment Baked Cod and Aspargus

Ingredients: 4 15x15-inch squares parchment paper 4 5-to 6-ounce cod fillets 1 pound slender asparagus spears, trimmed 2 lemons, sliced 2-4 T olive oil Lemon pepper seasoning, to taste (or just salt and pepper) Directions: Preheat oven to 400°F. Place parchment...

Recipes

2 Ingredient Protein Crepes

Boost your protein intake at breakfast with these simple 2-ingredient protein crepes (pancakes). Makes: 2-3 crepes Serves: 1 Ingredients: ~3/4 cup egg whites (or whites of 4 large eggs) ~1 scoop (30 g) vanilla or plain protein powder * ~water, as needed to thin the...

Miscellaneous

Hotel Gym Workout

Being away from home and staying in a hotel doesn't mean you have to fall out of your workout routine.  Most hotels have a small gym with a few pieces of cardio equipment and some dumbbells. While a gym hotel may not have all the fancy machines or a lot of space,...

Healthy Living

Spring Clean Reset Challenge

Spring is here!  It's the season of renewal.  The snow has melted and the grass is turning green.  The sun is shining, birds are singing, and flowers begin to bloom. It's a season of transition, which makes it a perfect time to do a seasonal detox or cleanse, start...

Recipes

Cashew Chicken Lettuce Wraps

Ingredients: For Sauce: 2 tablespoons tamari (gluten free soy sauce) 1 tablespoon rice vinegar 1 tablespoon coconut sugar ¼ teaspoon ground red pepper ¼ teaspoon ground ginger 1 teaspoon sesame oil For Cashew Chicken: 2 chicken breasts or thighs (about ¾ lb....

Healthy Living

Road Trip Workout

You don't need a gym to move your body and get some exercise.  Even if you are out of town, or on a road trip, you can find a walking path, a park bench or picnic table.  Get outside, run, walk, play! This was our road trip workout.  We stopped for a run along the...

Healthy Living

Benefits of Dry Skin Brushing

Have your tried dry skin brushing?  It's a simple, inexpensive, yet powerful tool to supporting your health and the health of your skin.  Benefits include... Regulates and increases blood circulation and lymph flow Revitalizes and increases your skins ability to...

Recipes

Crustless Quiche

Ingredients: ~ 12 Eggs* ~ ½ cup almond flour (or almond meal) ~ 1 tsp baking powder ~ 8 oz. spicy ground turkey sausage, browned ~ 1 cup onions, chopped ~ 1-2 cups spinach ~ 1 cup bell pepper, chopped ~ 1 cup tomato, chopped ~ butter or other quality oil to sauté...

Roasted Root Vegetables with Garlic Dip

Roasted Root Vegetables with Garlic Dip

Ingredients Vegetable Suggestions:~2 bunches radishes, halved~1 dozen brussel sprouts, halved~4 – 6 golden beets, cut into 1″ pcs~6 – 8 carrots, sliced lengthwise~2 – 3 bell peppers, halved and seeded~1 acorn squash, seeded and diced into 1″ pcs…….and anything else...

Sweet & Crunchy Brussels Sprouts

Sweet & Crunchy Brussels Sprouts

Ingredients ~1 pound Brussels sprouts, shredded ~1 tablespoon coconut oil or butter ~½ teaspoon ground cinnamon ~¼ teaspoon sea salt ~2 tablespoons fresh orange juice ~½ cup dried cranberries ~½ cup raw pecans Instructions 1. Warm the coconut oil or butter in a large...

Fiesta Stuffed Bell Peppers

Fiesta Stuffed Bell Peppers

  Ingredients:   ~4 large bell peppers ~16 oz ground turkey, browned and seasoned ½ tsp. salt ½ tsp. onion powder ½ tsp. garlic powder 1 tsp. cumin 1 tsp. paprika 1 tsp. chili powder ~2 cups quinoa, cooked ~15 oz. can black beans ~15 oz can diced tomatoes*...

Slow Cooker Spicy Sesame Chicken

Slow Cooker Spicy Sesame Chicken

Ingredients: ~ 2 – 2 ½ lbs. boneless, skinless chicken breast (or thighs) ~ ½ cup coconut aminos (or tamari) ~ ½ cup honey ~ 2 T toasted sesame oil ~ 1 T minced garlic ~ 1 tsp ground ginger ~ 1 tsp Yuzu hot sauce* ~ ¼ tsp red pepper flakes ~ sesame seeds for garnish ~...

Paleo Chocolate Chip Pumpkin Bread

Paleo Chocolate Chip Pumpkin Bread

What's so special about this Paleo pumpkin bread?  Well, aside from being quite tasty, as well as being grain free and dairy free, it's also NUT FREE!  While I don't have an issue with nuts and I use almond flour in a lot of recipes, I have clients and friends who...

Girlfriend Getaway in Bozeman, MT

Girlfriend Getaway is back again, October 27th, in Bozeman, MT. Girlfriend Getaway is an opportunity to connect with a like-minded, healthy living community, make some new friends, try new foods and movement practices, learn from experienced health professionals and...

Amazing “Cheesy” Kale Chips

Amazing “Cheesy” Kale Chips

These amazing "cheesy" kale chips are a healthy and tasty treat that the whole family will enjoy! To make the Cashew “Cheese” Sauce Ingredients: 1 cup raw cashews 1 cup red bell pepper 1/3 cup nutritional yeast 4 T olive oil 2-3 T lemon juice 1/4 to 1/2 cup water to...

Peppermint Patties

These Peppermint Patties are a healthier version of the original chocolate peppermint treat!  Not only are they easy to make, but they contain only 5 simple ingredients, healthy fat from coconut, and are gluten and dairy free, Depending on dietary preference, there...