Grain Free Peach Cobbler

Last night I created in my very own kitchen my first peach cobbler in my entire life. Since going wheat free I’ve been saying that A LOT for even things, like cobbler, I only enjoyed occasionally in the past. Below is the recipe and my intention wasn’t to just create something that was only a great substitute but a craveable total replacement .

Now, the hardest part was figuring out the crust but after my recent success with creating pizza dough, fried dumplings and even Jamaican style beef patties I was feeling confident I could pull off a super tasty flaky crust!


For the crust:

1 C tapioca flour

1/4 C coconut flour

1/2 ts baking soda

1/2 ts cream of tartar

1/4 ts salt

1 TB raw honey

1 ts apple cider vinegar

1 stick (8 TB) butter, chopped; cold

1 egg, beaten

For filling:

3-4 LARGE peaches

1/3 C honey (or sucanat)

1/2 ts cinnamon

1/2 ts nutmeg

1/4 C water

1/4 heavy cream (or coconut cream)




1. Mix all your crust ingredients together in a medium sized bowl to create a soft crumbly texture.

2. Between 2 sheets of plastic or parchment paper, roll the dough out it about 1/6 of an inch and cut into the shape and size of the baking pan you intend to use. I used an 8×11 glass pan. Gently lift the dough, still between the rolling paper, and place in the fridge while you cook your filling. Reserve extra dough.

3. Pre heat the oven to 350 degrees and in a medium sized sauce pot or skillet on medium heat cook all the filling ingredients together for about 12-15 minutes.

4. Pour peach filling into the bottom of a greased glass or foil lined metal pan and gently flip the crust on top of the pan.

5. Bake until crust is golden brown, about 20-25 minutes.


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Why I Don’t Jog Even Short Distances?

Recently on facebook I re-posted a comment one of my private clients, who happens to be a nurse at a hospital in a major city, posted in our private group but I felt compelled to share on the FitRichWoman page. The was the comment:

I had a patient today who is recovering from a hip replacement (53 years old) who said had he known that wold happen he would have never tried to be as “active” by running 5 miles a day everyday for the last 10 years.


After posting it publicly, these was the comment that compelled me to make a blog post so it doesn’t just get pushed down as another unsearchable status update:

I’ve talked about why I stopped my Beachbody product buying at my first p90x experience I talk about over here but I never mentioned what other similar exercises I now avoid as well. Well it includes jogging and other forms of long distance running.


Some people want to argue the point that we were “built to run” but, let’s see if they figure they were just “running wrong” when Their hip goes kaput in another 10-20 years.

I want to thank Jackie for being so open with her story as I believe this was the first if not one of the first comments she’s ever made on my page and she brings up some great points I think you should note.

One is her admission that she is OCD about these out door sports she listed…

Two she still ended it with “moderation is key”. That is a phrase I’ll have to rant about another time but I’d like to leave you with this question to ask your running friends, “Is jogging 5 miles a day excessive?”

I’d love to hear what kinds of responses you get to that!

Three, she mentioned her “love” for the skating, running, aerobics, etc. It’s something I hear many other women profess when I start talking about the danger of partaking in bone banging, tendon over extending exercises like Zumba and yoga. Some people think I’m just “hating” when all I’m doing is showing the proof that you can have fun AND get maximizing fitness results without the need to over train and risk bone/joint health.

If only, “Because I ♥ it!” were the key to being fit and healthy. If you don’t learn what your body needs to be natural lean healing machine and start liking that, you’ll ALWAYS struggle with your weight and be a slave to the gym while STILL getting the diabetes, high cholesterol and hyper-tension… and maybe a hip replacement in your 50’s. Play with it if you want to but I encourage to join the minority of folks who aren’t. I’d ♥ THAT!



Curious Carrot Cake

carrot cake2

2 cups (pre-soaked and dehydrated) almond meal
2 cups carrots (finely grated)
3 large eggs
5-6 dates
1 stick of butter, room temperature
1/4 C tapioca starch/flour
1 ts cream of tartar
1 ts baking soda
1 TB cinnamon
1 ts cloves
1 ts ground ginger (or 2 teaspoons fresh)
1 ts nutmeg
1 ts vanilla extract
1 ts almond extract
1 banana
1/2 C raisins
1 C pineapple (finely chopped)
1 C chopped walnuts

carrot cake1

1. In a large bowl mix almond meal, tapioca, grated carrots and chopped pineapple and raisins.
2. In blender or food processor blend eggs, all spices, banana, dates, oil, baking soda and creme of tartar.
3. Combine blended mixture in the large bowl with other ingredients and blend well with a large spoon
4. Pour into prepared muffin pans, two 8-9inch rounds or medium sized spring pan.
5. Bake for 25-35 minutes depending on pan at 350 degrees.
Allow to cool completely (about and hour) before icing!


Kiss the Chef Vinaigrette

This recipe makes a nice large amount of this dressing which will make you very happy since you’ll have it on hand for a while! I almost called this the “Don’t Blame me if You Drink it” dressing because it’s so delish. It’s sweet, it’s tart and just very tasty… Like no other vinaigrette You’ve ever had before.

2 TB spoons honey
1 ts garlic powder
1 ts Himalayan salt
3 TB Dijon mustard
1 TB Herbs De Province
1 TB dry mustard
2 C Olive oil
1/2 C Organic apple cider vinegar


1. Mix all ingredients in at a 36 oz container with a tight lid.
2. Cover container with its lid and give it a good shake like your shaking maracas.

Tip: Make in the morning or the day before to give the flavor time to blend together.

Variation: 1. Replace ½ the apple cider vinegar with balsamic vinegar. 2. Build the recipe it the jar and put a stick blender to it for 30 seconds.

Teriffic Tortillas

I am totally cool with the idea and concept of being corn free as part of my grain/wheat free “Just-Eat-Real-Food” lifestyle however, lettuce leave wraps does not a tortilla shell make! I mean, if you do cheese (like I do) the green leaves don’t grill too well for quesadillas if you know what I mean. So through some trial and error I came up with a pretty tasty and wrappalicious blend of almond meal, coconut flour and tapioca flour. You know, for when the lettuce just isn’t enough… or your kids won’t stop bugging you about wraps for tacos, burritos (bean less of course), etc.

corn free wheat free gluten free grain free tortilla recipe

* 1 C Almond Meal/Flour
* 1 C tapioca flour
* ¼ C coconut flour
* ½ ts baking soda
* ½ ts cream of tartar
* ¼ ts Himalayan salt
* ¾ C water
* 3 TB Coconut Oil

seasoning for the crust- crushed red pepper, oregano/thyme, fine chopped sun dried tomatoes, garlic/onion powder.

Variation: Cut the discs into pizza like triangles and deep fry in coconut or palm oil to make crispy chips!

1. Whisk dry ingredients and seasonings (if you are using this option)
2. Stir the oil into the water, add if dry mixture and check consistency; you want the dough moist but not sticky
3. Knead it a bit to blend it together and prepare it to roll into a ball (you may have to add a bit more flour or water; play with it until you find the right consistency)
4. Roll into a ball about the size of a lime (about 1.5-2 inches diameter, I used an ice cream scooper) and roll it around in your hands until it’s in a non-sticky form
5. Place between two 1 ft pieces or parchment paper and roll out into a flat circle about 1/8th inch thick. The edges will be uneven unless you use a large circular cookie cutter like I did with these. The dough should be about 5-6” inches across. A tortilla press is handy here.
6. Put a ts or so of oil before each tortilla in a small shallow frying pan or crepe pan (I used a basting brush) and cook for 30-40 seconds on eat side
7. Make sure each side is nicely browned and cooked fully; it will bubble up a little and look a bit dry and golden browned like a regular conventional tortilla.

This makes about 12 tortillas. Top with your meat and veggies and ENJOY!


Click on the Cookbook for More Unique Recipes!

For more FREE tasty recipes like this, check out my latest cookbook sample  available here>>

Corn Free Baking Powder

This totally does the job that store bought corn filled baking powder will do. I have found cream of tartar in the bulk spice bin at a local health food store here in Texas but you won’t have any problem finding it cheap in bulk online. You will use ALL of it in this recipe but it lasts a really long time and you’ll be using it a lot when baking goodies so it’s all good!


1/3 C baking soda

2/3 C creme of tartar

2/3 C tapioca starch


1. Whisk together in a small bowl and funnel into a glass jar with a tight lid.

Tip: For smaller quantities use a 1:2:2 ratio of baking soda, cream of tartar and tapioca starch respectively. For example, 1/2 ts of backing soda mixed with 1 ts each of the other two parts will work in a pinch.


Fatty Mcfat-fat Album From May 2006

This is a few of the photos for a photo shoot in 2006. I’m posting this because I know some people don’t believe I was ever any larger than I am now. This shoot is after I’d already released about 20lbs since having our 2nd son June the year before. I was 90 days away from relocating to TX. Oh, and don’t mind the title of the post, I’m not ragging on myself I’m suffering from self esteem issues… I’m just acknowledging that, although divafied and dead sexxy, I was FAT! So don’t take it personal…

How you like that wig??



What I ate and Weighed 04-06-2010

Down 0.8 from yesterday obviously having no clear idea what I was doing :0)

Yes, those are blackeye peas! Bleh...

I thought to myself that I was only having a little so I should be fine...

This picture is a little fuzzy just like my thinking at the time! LOL. I Tried this dip a few months later and it tasted like ketchup :0/

Then I was growing wheat grass to smash and drink in shots! LOL

Someone asked what was wrong with wheat grass and the answer is: Nothing except its WHEAT (grain)!

See, you don’t have to get it all perfect to see results quickly even in the beginning.

P.S. Catch the other installments in this category>>

A Case Against Fruits and Veggies

Below is a quote by Dr. Doug McGuff, MD, the co-author of Body By Science. It explains why so many of us who are exercising for 3-4 or more hours a week and “cutting back” our carbs but resist releasing fat.

It explains what I call Carbohydrate Metabolism Derangement which causes every morsel of food (regardless of if it’s a fat, protein or carb) we eat to be stored as fat instead of fueling strength building and fat release…

We evolved from an environment of food scarcity where carbohydrate was the least abundant macronutrient, and where high intensity exertion was required to acquire the food we needed. In our modern environment, carbohydrate is very abundant and high intensity exertion is very rare. Most of the carbohydrates consumed are refined and are quickly/easily absorbed. Our evolutionary background has produced a mechanism for signaling energy storage that is predicated on an abundance of what would be the least abundant macronutrient in our ancestral environment.

That macronutrient is carbohydrate. What happens in the metabolic syndrome is something that would have been very foreign to our ancestors. We are exposed to very high levels of carbohydrate. This is rapidly absorbed into the bloodstream causing blood sugar to rise, which triggers the pancreas to release insulin so that glucose can be moved into the cells of the body.

This normalizes the blood glucose level, and stores the glucose as glycogen for future use. However, your body has limited glycogen storage capabilities. An adult male can store about 70 grams in his liver, and 220 grams in his skeletal muscle. If more glucose than this is present, insulin will then drive synthesis of triacylglycerol, which will, in turn, result in the glycogen being stored as body fat.

The average American consumes way more than 290 grams of carbohydrate in a 24-hour period, even when they are “cutting back” or “watching what they eat.” As this situation compiles on a day-by-day basis, the body adapts by decreasing insulin sensitivity on the muscle cells. This protects the metabolic machinery of the muscle from being jammed with “glycosylation products” by basically binding sugars to proteins within the cell. As a result, insulin sensitivity on the fat cells remains relatively preserved so that excess carbohydrate can be more efficiently shunted towards fat storage. At this point your body has now become a fat-producing factory. You are now in the throws of the Metabolic Syndrome. Now your fat cells are a tissue colony with a competitive advantage. Any nutrition you intake now gets shunted directly to the fat cells.

You now suffer from “internal starvation.”

You may take in 4,000 Calories per day, but none of it supplies your lean tissue. Your muscle mass, total protein and albumin all drop despite a gluttonous intake of food stimulated by your chronically elevated insulin levels. Why a gluttonous intake? Because LOW insulin levels are needed to tap energy out of fat cells, and with insulin levels being so high, immediate energy needs have to be obtained by the intake of more food (acquired by stimulating hunger)…which then gets shunted to the fat cells. AARRGGHHH!! You are now in the vicious cycle of the metabolic syndrome – but it gets worse: Many of the circulating hormones your body relies now will have glucose attached to them and your body recognizes them as foreign and begins attacking them (this is my theory) and the glands that produce them (thyroid hormone being a prime example).

The important thing to remember about the above quote is that it doesn’t distinguish the source of the carbohydrate being from fruit, vegetables or grain. This is important because when I talk to people who are having a hard time releasing fat even after “cutting out the BAD carbs” they seem to always defend the fruits and veggies with the “I need my nutrients” rebuttal.

Funny enough this is the same rebuttal used by those who still struggle with grain/bread/pasta addiction. If you struggle with releasing fat it may be because you’ve replaced one carb source with the next without reducing your total carb intake to the sufficient levels to lower insulin production and trigger fat cells releasing their energy.

We all have different thresholds for what is considered “low enough” though and this is heavily influenced by genetic factors and other hormonal imbalances. For example my husband can get away with eating at least 2x the amount of carbs I can simply because he’s male… Also I may be wired to fatten based on the fact that I come from a family that seems to easy fatten and get diabetes as young adults.

You maybe able to eat more carbs than someone else without fattening but the point is when and if you do fatten or stall in fat loss its because you over all carb intake is too high for your current level of Carbohydrate Metabolism.

My suggestion would be to continue to reduce the total number of carb grams you are eating by both the quality or the carbohydrate (swapping higher carb fruits, veggies nuts for lower ones) AND the quantity of even those you do select to eat.

Unless it’s treat day, of course :0).

Several factors influence your Carbohydrate Metabolism function. The ones you control are how you eat, exercise and sleep. We’ve gone over food a bit and now we’ll explore the role of exercise in a future article to be linked HERE.


Where Did Get Your Misconception of Healthy Eating?

Where did you get your misconception of what “eating healthy” means? Between a mixture of:

1. School (what’s offered in the cafeteria has got to be healthy)
2. TV (paid ads to sell you on what ever product their Sponsors are peddling)
3. Magazines (paid ads peddling food products and the drugs to treat what the food causes)
4. Parents (Where’d they get their nutrition education from?)

All of us have gotten a hodge-podge idea of what a healthy meal is supposed to look like. Below is an image one of my facebook friends meals… the caption read: “Eating Healthy Today”

According to my own misconceptions of healthy eating, I would have thought this was very close “eating healthy today” (minus the fried part.. should have been grilled, right?) about a year ago too!

Lightly battered fried fish (looks like talapia, one of my former favs), corn, plain white rice, black bean and salad. Mmmmm, huh?

With what I’ve learned of nutrition and from practical application in the last year is that this plate is far from healthy , except for that small salad on the left and even that depends on what kinds of dressing is on it.

These are types I food I would eat when I was working out really long and hard too: an hour minimum 5 days a week of both cardio and weight training. Those were the days of painfully slow fat loss and muscle gain too. And I never got the connection…. until now.

Can you see what’s unhealthy with the plate on the right? Here’s a hint: Corn is not a vegetable!

Franken Food Finds #1-Choosing Healthy Chocolate

There’s chocolate and then there’s… franken-choco marketed as chocolate! This post is to help you navigate your way while hunting for CHOCOLATE while avoiding brands and ingredients that keep you fat, bloated and drained of energy. This week I food a few brands that are dark, rich and most importantly, very YUMMY!!

First, I’ll start with two close-but-no-cigar bar that got me really excited once I learned what marzipan was just last week.

Although I like Ritter brands dark chocolate the marzipan style version is on the don’t list for the same reason as the other’s… It supports one of the Hazardous “Healthy” Habits.

This one is organic :), but STILL no good for same as abovE 🙁

I did luck out while I was in New York with this one though…

These are some lovelies I snagged at Walmart (Yes, Walmart, I know, who would have thunk it?)

This is my new absolute favorite for flavor, texture and of course health! Make sure you stock up because this one is limited edition, especially at our house.