​This super-easy recipe is not only tasty but it will make preparing many of your other meals during the week a snap! That’s because when you’re done you’ll have several servings of chicken on-hand to toss into salads, serve with veggies, or eat as a snack!
 
Slow Cooker Rotisserie Chicken

Coconut oil
1 tbsp each of chili powder and smoked paprika
1 tsp each of dried thyme and marjoram
Whole chicken, neck and giblets removed
Kosher or Himalayan sea salt
Freshly ground black paper
 
Grease the inside of a large slow cooker with coconut oil. Make a few small balls of aluminum foil and place them  in the bottom of the slow cooker to make a rack for the chicken.
 
In a bowl, mix together the spices. Using paper towels, pat the chicken dry, and then season it with salt and pepper, and then rub the spice mixture into the chicken. You can truss – or tie together – the chicken legs if you want, but it is not necessary.
 
Place the chicken in the slow cooker, breast side up. Cook on high for 2½ to 3½ hours. You’ll know it’s done when the juices run clear and a thermometer inserted into the thigh reaches 165 degrees.
 
Take the chicken out of the slow cooker. If you prefer crispier skin, you can broil the chicken in the oven for 4 to 5 minutes.
 
Let the chicken rest 5-10 minutes before carving.

Do you ever crave a BLT but want to switch it up? Here is a simple recipe you’ll love – and you get to make your own mayonnaise. 
 
Trust me, once you make homemade mayo you will never want to go back to store-bought again! It’s so easy, fresh and delicious.
 
There are a ton of GREAT wrap alternatives on the market too – check out your grocery or natural foods store for wraps made out of coconut or almond flour. 

BLT Wraps
 
For the wrap:
2 slices of Applegate or other uncured/pastured/nitrate-free bacon
2 tomato slices
Lettuce of your choice
1 tablespoon homemade mayo
Coconut or other gluten-free wrap
 
For the Mayo:
1 extra-large egg
1 cup of oil: extra-light olive oil, avocado oil, or a blend of the two
3 tsp. Apple cider vinegar or fresh lemon juice
Pinch of salt (Himalayan sea salt is great)
 
Step 1: Make the mayo. There are 2 options, depending on what equipment you have. 
 
High speed blender (like a Vitamix): place all the ingredients in the blender and blend ‘em up till the mayonnaise appears. All the oil should be fully incorporated into the mixture. 

Immersion mixer: Place all the ingredients in a glass jar or other narrow-mouthed container and immerse the mixer all the way to the bottom of the container. Begin mixture, and continue till all the oil is incorporated into the resulting mayonnaise.
 
Note: You also can include herbs, spices, garlic, etc. into your mayo.
 
Step 2: Assemble the wrap!  Grab a wrap, slather on the mayo, add the tomato, lettuce and bacon, and voila!

​You’ll love this simple and versatile tea latte that’s a perfect mid-afternoon energy and mood booster!
 
Feel free to experiment with the amount of each ingredient till you find the perfect combo that suits your needs/taste. If you enjoy the taste of matcha, adding more will give you extra zing. Boosting the coconut oil will make this latte richer.

Matcha Tea Latte
 
1 cup unsweetened nut milk (cashew, almond or coconut – whatever you have on-hand!)
¼ tsp. Matcha green tea powder
½ tbsp honey (or maple syrup)
½ tbsp coconut oil
 
Warm the nut milk in a small pan over medium heat as you set a kettle to boil with water. While you’re waiting, add the matcha powder to a mug. When the water has been boiling for 1-2 minutes, add ¼ cup of it to the mug, mixing it briskly with the matcha.
 
Remove the nut milk from the stove and add the honey and coconut oil. Carefully, so you don’t burn yourself, whisk the mixture till it’s frothy. You also can put this in a blender create a froth.
 
Pour the nut milk mixture over the matcha and drink up!

​This is a favorite comfort food soup! It’s a classic lentil soup: It’s warm, hearty and filling … and it’s even better the second day.

Hearty Lentil Soup
 
2 tbsp avocado or olive oil
2 onions, diced
1 carrot, chopped
½ tsp dried thyme
½ tsp dried marjoram
3 cups of vegetable or chicken stock
1 cup lentils (rinsed and drained)
1 pinch salt
¼ cup fresh parsley
1 16-ounce can tomatoes
Optional: crumbled goat cheese
 
Heat the oil in a large soup pot and sauté the onions and carrot for 3 to 5 minutes, until they are softened. Add dried herbs and sauté 1 minute. 
Add stock, lentils, salt, parsley, and tomatoes and cook, covered, until lentils are tender, about 45 minutes.
 
When it’s done, place in bowls and serve. 
 
Optional: when serving, put 2 tablespoons of goat each in each bowl before adding the soup for a creamier version.

​Overnight chia puddings are a great choice if you’re busy in the morning and still want a hearty, refreshing breakfast.
 
This version is made with cherries but you can easily substituted with frozen berries. Don’t want to use honey? Try a few chopped dates to sweeten it up!

Overnight Cherry Coconut Chia Pudding
(Serves 2)
 
3 tablespoons of chia seeds
1 cup coconut milk (you also can use almond or other nut milk if you’d like)
1 cup chopped cherries (frozen or fresh, your choice!)
1 tablespoon (to taste) of honey
Dash of vanilla
½ teaspoon cinnamon
 
Place all ingredients in a glass container and stir well. Cover the container and place it in the refrigerator overnight.
 
When it’s time to eat, place serving in a bowl and garnish with an optional teaspoon of almond slivers. 

I believe this model will be helpful in maintaining a regular schedule for both our clients and our instructors  and will help keep you committed to your fitness goals. Please let us know if you have any questions. Keep in mind the drop in rate will still be available if you choose not to do the monthly auto-pay.

Look forward to working with you in the New Year!

​Misty