Patty Murphy, MS, CNS

Calcium sans Dairy Question: Is dairy required in the diet? Answer: No I know, this sounds blasphemous. After all, the USDA Healthy Eating Guidelines tell us we need 3 servings a day. Yes, dairy can be a good source of calcium but it is by no means the only dietary source of calcium and there are other sources that many would argue are better sources in terms of nutrition and overall health, bone health in particular. Most nutritionists today recognize this fact and, for thos

Flaxseed "Eggs" These plant-based "eggs" substitute well in many recipes especially in baking. For one "egg": Combine 1 tbsp ground flaxseed and 3 tbsp water and whisk well. Allow to sit for 5 minutes until it thickens.

Marvelous Muffins Prep time: 40 minutes In a large bowl, combine: 1 cup almond flour 1 cup oat flour ¼ tsp sea salt ½ tsp baking soda Mix well. Then add: ¼ cup coconut oil, melted ¼ cup honey or agave 3 eggs or 3 flaxseed eggs (see separate recipe) 1 tsp vanilla extract ½ cup blueberries, cranberries, apples, walnuts, and/or mini chocolate chips Stir until well blended. Fill mini muffin cups about 2/3 full. Bake at 350oF for 20 minutes, remove from pan, and cool on a wire rac

Yummy Brownie Bites Prep time: 10 minutes In a food processor, combine the following: 1 cup sweet potato – baked, peeled and cut in cubes 1 avocado 2 eggs or flaxseed "eggs" (see separate recipe) 1/3 cup honey or agave 2 tbsp coconut oil, melted 3 tbsp coconut flour 1/3 cup raw cocoa powder 1.5 tsp baking soda ¼ tsp sea salt ½ cup mini chocolate chips Blend until smooth, add ½ of the chocolate chips and blend. Add remaining chocolate chips and pulse just enough to mix throug