Nicole Spear, MS, CNS
Morning Shake
Makes 1 serving 1 handful of dark leafy greens ½ cup low-sugar frozen fruit 1 scoop protein powder ½ cup or 1 small handful of a dietary...
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Nicole Spear, MS, CNS
Aug 23, 20181 min read
Homemade Breakfast Sausage
Makes 6 patties 1 pound ground pork, turkey, chicken, or beef 1 teaspoon dried sage ½ teaspoon onion powder ½ teaspoon garlic powder ½...
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Nicole Spear, MS, CNS
Aug 23, 20181 min read
Breakfast Omelets
Makes 1 2 eggs 1 tablespoon of coconut fat from the top of a can of coconut milk pinch of sea salt pinch of pepper 1 tablespoon coconut...
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Nicole Spear, MS, CNS
Aug 23, 20181 min read
Detox Eggs Benedict
Makes 2 servings 2-3 tablespoons coconut oil 1 cup purple or green cabbage, shredded ½ cup zucchini, chopped 1 tablespoon fresh parsley,...
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Nicole Spear, MS, CNS
Aug 23, 20181 min read
Coconut Pancakes
Makes 8 small pancakes 4 tablespoons coconut oil ½ cup coconut flour ½ teaspoon baking soda 1 teaspoon cinnamon 4 tablespoons almond...
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Nicole Spear, MS, CNS
Aug 23, 20181 min read
Berry Cobbler
Makes 6 servings 4 cups fresh blackberries, raspberries, blueberries or strawberries, rinsed ½ cup coconut flour ½ cup almond meal ¾...
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Nicole Spear, MS, CNS
Aug 23, 20181 min read
Morning Glory Muffins (Grain-Free)
Makes 2 dozen 1 cup mashed squash, sweet potato, or pumpkin 6 eggs, beaten 1 teaspoon pure vanilla extract 1 teaspoon pure orange extract...
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Nicole Spear, MS, CNS
Aug 23, 20181 min read
Vegetable Frittata
Makes 6 servings 2 tablespoon coconut oil 1 onion 3 cloves garlic, minced 3 cups vegetables of your choice 12 eggs 2 tablespoons coconut...
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Nicole Spear, MS, CNS
Aug 23, 20181 min read
Easy Egg Muffins
Makes 12 muffins 1 tablespoon coconut oil 12 eggs ½ pound sausage, bacon, or leftover meat, cooked and diced 2 cups veggies, diced (any...
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Nicole Spear, MS, CNS
Aug 23, 20181 min read
Paleo Pumpkin Pancakes
Makes 12-15 pancakes 8 eggs 1 cup canned pure pumpkin puree 2 teaspoons powdered stevia (I recommend Stevita Supreme) 2 teaspoons pure...
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Nicole Spear, MS, CNS
Aug 23, 20181 min read
Apple Cinnamon Muffins
Makes 12 muffins 3 large green apples, diced small 3 tablespoons water 9 eggs, divided 3 tablespoons canned coconut milk (I recommend...
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Nicole Spear, MS, CNS
Aug 23, 20181 min read
Zucchini Pancakes
Makes 8 pancakes 2 tablespoon coconut oil 3 eggs 2 cups shredded zucchini 1 tablespoon coconut flour ¼ teaspoon sea salt ¼ teaspoon black...
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Nicole Spear, MS, CNS
Aug 23, 20181 min read
Bulletproof Coffee
10-12oz freshly brewed organic coffee 1 tablespoon unrefined coconut oil or grass-fed butter (ie. Kerrygold brand) 1/2 teaspoon pure...
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