The Right Plan Nutrition Counseling & Kellie Hill Nutrition

Whole Foods Diet Expert and Best Selling Author

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Health Benefits of Coconut Oil

Learn the health benefits of coconut oil and the many uses for coconut oil as one of leading experts in all things coconut, Dr. Bruce Fife of the Coconut Research Center joins Kellie. There are an amazing number of coconut oil benefits and coconut oil uses. Increase your metabolism immediately by adding coconut oil to your diet. Learn about oil pulling, using coconut oil as a sun block, insect repellent and much more.

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Food Cravings: Kale Chips Recipe [VIDEO]

TRP-FoodCravings-KaleChipsCraving fatty, greasy foods, salty, or crunchy foods? This recipe can be your solution. Identify the possible nutrient deficiencies and the foods to use as healthy alternatives.

Ingredients:

  • 1 bunch curly kale
  • 1 Tbs. extra virgin olive oil or coconut oil
  • ¼ teaspoon sea salt

Directions:

  1. Preheat oven to 300 degrees.
  2. Wash kale.  Trim away stems.  Coarsely chop the leaves.  It should equal about 3 cups.
  3. If using coconut oil, melt.
  4. Toss with oil until evenly coated.
  5. Spread on a baking sheet.
  6. Sprinkle with sea salt.
  7. Bake for 20 minutes.  They should look dried out and slightly browned when done.

You can also place in a dehydrator.

For additional flavor options try:

  • tamari
  • cayenne
  • powdered garlic
  • powdered onion
  • sesame seeds
  • powdered cheese
  • lemon juice
  • chopped nuts
  • nutritional/brewer’s yeast
  • apple cider vinegar
  • lime juice
  • parmesan cheese
  • curry powder

 

 

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Under the Sea Bento Options with Tuna Patty & Non Dairy “Cheese” Recipe [VIDEO]

Watch step-by-step instructions for easy tuna patties that are great hot or cold.  Learn to make a non-dairy “cheese” sauce for dipping, making “cheesy” rice, or to top the tuna patties. We’re using an ECOlunchbox to send it to school with the kids. Enter to win your own here, or use the coupon here.

Tuna Patty  Ingredients

  • 1 egg
  • 2 Tbs. chili paste (optional)
  • 1-2 Tbs. coconut sugar
  • 2 Tbs. minced fresh basil or cilantro
  • 1 tsp. sesame oil
  • 1 can BPA-free tuna, drained
  • 2 Tbs. gluten free rolled oats
  • 1 tsp. coconut oil

Directions

  1. Mix egg, chili paste if using, coconut sugar, sesame oil, and fresh herb.
  2. Add tuna and oats, mix until well combined.
  3. Form into four patties.
  4. Heat oil in large skillet over medium heat.
  5. Add patties and cook until lightly browned, about 3 minutes per side.

Serves 4

“Cheese” Sauce  

Ingredients

  • ¼ cup nutritional yeast
  • 1 tsp. arrowroot
  • ¼ tsp. garlic powder
  • 1 ½ tsp. onion powder
  • Pinch fine sea salt
  • Pinch turmeric
  • 1/3 cup milk alternative
  • 1/3 cup vegetable broth
  • ¼ tsp. prepared mustard
  • 1 tsp. fresh lemon juice

Directions

  1. Combine all dry ingredients in a sauce pot.  Mix well.
  2. Whisk in wet ingredients, mixing well.
  3. Heat on medium, stirring constantly until sauce thickens / approximately 5 minutes.
  4. Serve.

 

 

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Breakfast for Lunch – A Great Bento with French Toast Sticks Recipe [VIDEO]

A fun change of pace from boring old sandwiches – breakfast for lunch.  Step-by-step instructions for French Toast Sticks that sneak in a vegetable (we’ll never tell) and don’t require syrup.

We’re using an ECOlunchbox to send it to school with the kids. Enter to win your own here, or use the coupon here.

French Toast Sticks  Ingredients

  • 1 loaf bread, sliced
  • 2 cups milk alternative
  • 6 eggs
  • ½ cup pumpkin or squash puree
  • Coconut oil or butter
  • Coconut sugar
  • Cinnamon

Directions

  1. Slice each piece of bread into “sticks”.
  2. Mix together milk, eggs, and puree.  Blend until there are no lumps.
  3. Heat griddle or skillet to hot enough for a drop of water to jump.
  4. Add coconut oil or butter.
  5. Dip pieces of bread into batter to cover.  Add place on heated grill or skillet.
  6. Sprinkle with coconut sugar and cinnamon.
  7. Cook each side until golden brown / approximately 2 minutes per side.
  8. Serve hot or cold.

 

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Grilling: Beef Negimaki with Millet & Vegetables [VIDEO]

TRP-Grilling-Beef-SSA full meal made on the grill while still being healthy. Learn the benefits of grass fed beef. Beef “rolls” around vegetables are ready in under 10 minutes.

Ingredients

  • Coconut oil
  • ¼ cup hoisin sauce
  • 1 Tbs. coconut aminos
  • 1 Tbs. rice vinegar
  • 1 Tbs. sesame oil
  • 1 lb top round, thinly sliced and cut into about 12 strips
  • 8 scallions, cut into 3 inch long pieces
  • 1 ½ cups shredded carrots
  • 1 cup millet
  • 1 cup vegetable broth
  • 1 lb asparagus
  • Sea salt
  • Fresh ground black pepper

Directions:

  1. Heat grill.  Fold four 18 inch long pieces of foil in half; unfold and using a paper towel wipe the inside of the foil with coconut oil.
  2. Mix together hoisin, aminos, vinegar, and oil in bowl to make marinade.  Coat beef with marinade.
  3. Place a handful of scallions and carrots on the end of one strip of beef.  The tips should hand over the edges of the meat.  Roll beef up to encase vegetables and secure with a toothpick.  Repeat with remaining beef, scallions, and carrots.
  4. Mix together millet and broth.
  5. Place ¼ cup millet mixture in the center of each piece of foil.  Top with 3 beef rolls each.
  6. Add ¼ of the asparagus next to the beef rolls.
  7. Fold foil to close and crimp to seal.  Place on grill, close lid, and cook until packets are puffed / about 10 minutes.
  8. Carefully cut foil to open.  Can be served in foil packet.

 

Serves 4

 

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Shannon Spurlin

I've struggled with my weight and nutrition my entire life. I really had no idea what I was putting into my body until I started working with Kellie. I've been working with Kellie for about three months and...

Shannon Spurlin
Oregon

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