Skip to main content

A Healthier 5 Minute Salted Caramel Sauce

Today’s post was supposed to be a video my son and I made called  “What I Feed My Teenage Son in a Day” but unfortunately I one again succumbed to the “Pitfalls of Perfectionism” . (If you missed that post and are prone to be hard on yourself it’s a good read).  I have a degree in photography but when it comes to video and editing I am lost.  I made the mistake of looking at (or comparing myself to) all of those beautiful videos some of these you-tubers pump out and I froze.  So today you get this delicious healthier 5 minute salted caramel sauce instead.

The next post WILL be that imperfect video because I have to remember the bigger picture. And that is there a people out there struggling with all kinds of health issues that CAN be overcome with great nutrition, supplementation, and a healthy mind.  I love nothing more than sharing what I learned and watching people get healthy, so perfect or not, it’s coming up next!  I hope you all enjoy this substitute post and recipe which will be our after dinner treat tonight.

Healthier 5 Minute Salted Caramel Sauce

Erin Porter
Try this delicious healthier 5 minute salted caramel sauce!
Course Desserts, Snacks

Ingredients
  

  • Organic green apple slices
  • 1/4 cup Almond butter
  • 3 - 4 tbsp Maple syrup (to taste)
  • 2 tbsp Coconut oil (I made this once without the coconut oil - some liked it better with, some without.)
  • 1 tsp Vanilla extract
  • pinch Salt

Instructions
 

  • Melt coconut oil and maple syrup on medium heat until oil is melted (about 1-2 min).
  • Take off stove and whisk in remaining ingredients.

 

 

Quinoa, Sausage & Eggs (Kaufmann Diet Friendly)

I wasn’t planning on this ,Quinoa Sausage & Eggs being today’s post, but as I made this good-looking breakfast for my husband this morning, I thought it was too good not to share, so I grabbed my camera.  This is not just another pretty breakfast, it has a lot of substance, it’s full of protein and healthy fats, and only takes 7 minutes to make!  If you are following the Kaufmann Diet, this recipe would be considered a Kaufmann 1 breakfast recipe.  Also known as Kaufmann Phase 1.

 

A plate of quinoa and sausage with an egg on top.

Television

My interview with Doug Kaufmann on Know the Cause.  We discuss fibromyalgia, chronic sinus infections and mold toxicity.

Close up of an egg on top of quinoa and sausage.

For more Kaufmann diet friendly recipe ideas, visit my recipe section.

7 Minute Quinoa Sausage and Eggs

Erin Porter
This 7 minute quinoa sausage and eggs recipe is not just another pretty breakfast, it has a lot of substance, it’s full of protein and healthy fats,  oh and it really did only take 7 minutes to make!
Course Breakfast

Ingredients
  

  • 1 cup Quinoa & Brown Rice (I used seeds of change brand - this is already made and just has to be heated up.)
  • 1 Link of organic chicken sausage (I used Applegate brand)
  • 1-2 Organic eggs
  • Handful of spinach
  • 1/4 Avocado
  • Jalapenos (optional)

Instructions
 

  • In medium skillet melt coconut oil or grass fed butter on medium heat.
  • Add quinoa and brown rice and sausage and spinach. Cook about 3-4 minutes.
  • Make room for the egg in the skillet and cook the way you like it.
  • Place on a dish and top with avocado and jalapeños.

Notes

Phase II of the Kaufmann diet - click here to learn more

Check out the second edition of my book on Amazon Eat Pray Get Well – A Journey from Chronic Illness & Brokenness to Wholeness & Wellness.

Related Posts

Eat Pray Get Well Book is now 21.99 + Free EPGW Snack of Your Choice With Purchase

To celebrate Eat Pray Get Well book (and snacks) being sold in a fifth book store within Tampa International Airport, we are offering the Eat Pray Get Well Book- A Journey from Chronic Illness, Brokenness & Junk Food Junkie to Wholeness & Wellness for 21.99 for the next few days.  This price also includes your choice of a 3.0 ounce bag of our Eat Pray Get Well No Bake Cookie Dough bites (made from cashew butter not eggs and wheat flour) or our Chocolate Chip Oatmeal bites.  Both are free of gluten, wheat, peanuts, dairy, and processed sugar.  Sale ends Wednesday March 13.   Coming up soon…do you want to try and overcome your health issues but don’t know where to start?  Or maybe you would love to clean up your child’s diet but it feels too overwhelming?  I’ll be doing a video on exactly where to start.  Trying to eat cleaner and knowing what supplements to add and which are a big waste of money can cause anyone to not be able to make a move.  Being an ex junk food junkie I was completely lost when I first started this journey so I’ll fill you in on what I learned, and what I am STILL learning.  For instance, dental work can bring on health issues.  I had heard this before, but didn’t think it was rare. This one I can attest to.  I’ll share with you how removing my wisdom teeth last year affected my health.

Cookie Dough Bites
Cookie Dough Bites
Chocolate Chip Oatmeal Bites
Chocolate Chip Oatmeal Bites

 

About the book:

If you are sick and running from doctor to doctor in search of the “cause” of your mystery illness . . .

If you feel stuck from past hurts and in search of emotional freedom . . .

If you are a junk food junkie or have an unhealthy relationship with food . . .

If you simply need a great recipe book to help you face ingredient challenges . . .

EAT PRAY GET WELL WILL HELP

If you’ve read My Story on this blog, you know I’ve spent decades in all of those dark places. Looking back, I estimate I’ve taken over 100 courses of antibiotics and have seen over 60 doctors and specialists, not to mention many unnecessary surgeries. Along with that struggle I fought to overcome a difficult childhood and discovered a relationship with God in the process.

This is not your grandmother’s cookbook. In Eat Pray GET WELL, I invite you into my journey from a childhood filled with rejection and emotional abuse to chronic illness into her adult years. I share how God used both of these debilitating tragedies to reveal His grace, healing, and blessings in unimaginable ways. Eat Pray GET WELL is entertaining, inspiring, and most of all will help you gain the tools needed to help heal your body and soul.

Disclaimer- I am not a physician, I cannot help individuals with a personal plan or advice, I can only write about my experience.  Please consult your physician when starting any new diet or supplement, and never forgo seeing your doctor in in lieu of internet advice.

A Healthier Version of PF Chang’s Asian Lettuce Wraps

Happy Valentines Day!  I wish I could take credit for this healthier version of PF Chang ‘s Asians lettuce wraps but it’s a combination of my friend Paula’s twist where she combined two different recipes she found, along with some of my own additions to pump up the nutrition in the recipe (you know I have to put chia seeds in everything so this recipe is no different)!

This recipe is neither Phase 1 or Phase 2 due to a few ingredients like rice wine vinegar, soy sauce (which you could substitute with coconut amino acids to keep it soy free), and the hoisin sauce which you can also find soy and gluten free.  This recipe is perfect for entertaining.  The flavors are so vibrant and delicious yet it has some many healthy ingredients including garlic, ginger, chicken breast, lettuce, cilantro, water chestnuts, chia and sunflower seeds.   Enjoy!

Healthier PF Chang's Asian Lettuce Wrap

Erin Porter
This healthy version of PF Chang's asian lettuce wrap recipe is perfect for entertaining.  The flavors are so vibrant and delicious yet it has some many healthy ingredients including garlic, ginger, chicken breast, lettuce, cilantro, water chestnuts, chia and sunflower seeds. 
Course Main Dishes

Ingredients
  

  • 1 lb Ground chicken breast
  • 1 tbsp Sesame oil
  • 2 cloves Garlic minced (unless you buy hoisin sauce with garlic - then you can omit one of the garlic)
  • 1/4 Onion finely diced
  • 2 tbsp Soy sauce (or Coconut Secret brand coconut amino acid to keep it soy free)
  • 1 tbsp Rice wine vinegar
  • 1 tbsp Sriracha
  • 2 tsp Chia seeds
  • 1 tsp Five spice powder
  • 1/2 cup Hoisin sauce (can be bought soy and gluten free)
  • 1/4 -1/2 inch Thick piece of ginger freshly grated
  • 8 oz Chestnuts (rinsed and chopped)
  • 1 Green onion thinly sliced (optional)
  • 1/4 cup Shredded carrots
  • Handful of cilantro (for topping)
  • Sunflower seeds or crushed cashews
  • Salt (to taste)
  • Black pepper (to taste)

Instructions
 

  • Heat sesame oil over medium heat.
  • Stir in the garlic and onions and cook until translucent.
  • Add in chicken and cook until browned and cooked through, crumbling as it cooks.
  • Drain excess fat.
  • Stir in hoisin sauce, soy sauce, rice wine vinegar, ginger, five-spice powder, and Sriracha.
  • Stir in the water chestnuts and sliced green onions, salt and pepper.
  • Heat for an additional minute.
  • Spoon 3-4 Tablespoons into the center of each lettuce leaf.
  • Garnish with more green onion, cilantro and shredded carrots.
  • Top with sunflower seeds or crushed cashews if desired.

 

 

 

How To Make Salted Caramel Coffee Creamer

It’s kind of ironic that I am doing a post on how to make salted caramel coffee creamer because I have never drank a cup of coffee in my life!  With that being said, my husband lives for coffee and loves coffee creamers so I thought I would experiment, and the experiment was a success!

Making homemade caramel coffee creamer is not difficult and is usually healthier than store bought creamers.  It just takes a few ingredients and you can decide if you would like it to be dairy free.  If so, you can use coconut or almond milk instead of dairy milk.

bowl of granola with homemade salted caramel coffee creamer in the background

What You Will Need To Make Salted Caramel Coffee Creamer

  • 1 cup coconut/almond milk
  • 1 cup whipped cream
  • 1/2- 1 tbsp grass fed butter
  • 1/2 cup maple syrup
  • 1 tsp vanilla
  • 1/8 tsp sea salt

homemade coffee creamer that says Bob's coffee creamer on it

How To Make Salted Caramel Coffee Creamer

  • Place butter in medium saucepan over low-med heat
  • When butter starts to melt add coconut sugar and mix until both have melted
  • Add coconut milk and remaining ingredients and stir until it begins to boil
  • Remove from heat and place in glass container
  • Let sit for 15 minutes then place in refrigerator
  • Use within 7-10 days

Breakfast Ideas That Pair Well With Coffee

My sugar free blueberry muffins go great with your coffee with salted caramel coffee creamer.  Below I am making my blueberry muffin recipe on ABC’s Morning Blend Show.

This link will bring you to my ABC’s Morning Blend interview where I show you how to make my easy sugar free blueberry muffins.

women on television making muffins with coffee

Below on NBC’s morning show I will walk you though how to make easy pumpkin bread, which is also a great pairing with your morning coffee.

For recipes that are free of gluten, wheat, yeast, corn, and processed sugars check out the second edition of my book Eat Pray Get Well – A Journey Chronic Illness & Brokenness to Wholeness & Wellness.  My second edition has my journey from chronic illness to wellness and my relationship with God along the way.

Eat Pray Get Well (book) also include exclusive interviews with Doug Kaufmann – host of televisions Know the Cause, Joe Cross – Film maker and star of Fat, Sick, and Nearly Dead and so much more.  Arm yourself to become your own best health advocate.

Homemade Salted Caramel Coffee Creamer

Erin Porter
This delicious homemade caramel coffee creamer is easy to make and healthier than store bought creamers.  It just takes a few ingredients and you can decide if you would like it to be dairy free.
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Drinks
Servings 10

Ingredients
  

  • 1 cup Coconut or almond milk
  • 1 cup Whipped cream
  • 1/2- 1 tbsp Grass fed butter (vegans can substitute coconut oil for the butter although I have not tried that yet)
  • 1/2 cup Maple syrup
  • 1 tsp Vanilla
  • 1/8 tsp Sea salt

Instructions
 

  • Place butter in medium saucepan over low-med heat.
  • When butter starts to melt add coconut sugar and mix until both have melted.
  • Add coconut milk and remaining ingredients and stir until it begins to boil.
  • Remove from heat and place in glass container.
  • Let sit for 15 minutes then place in refrigerator. Use within 7-10 days.

Related Posts

 

Sweet Potato Avocado Toast (Kaufmann Diet Friendly)

This sweet potato avocado toast is a great alternative if you are trying to stay away from grains.   This recipe is Kaufmann Diet friendly (Kaufmann 2).  I have personally been following the Kaufmann diet for years after suffering for decades with a sinus infection.   I will touch on this in my television interview with Doug Kaufmann on Know The Cause below.  If you suffer from any chronic health condition, changing your diet can often yield incredible results.  If you haven’t seen Doug’s television show Know The Cause, it’s a must see for anyone with chronic health conditions.

potato covered by avocado and an egg

All you need is a few simple ingredients to make this sweet potato avocado toast recipe.  Read on and I will show you how.  Here is more information on the Kaufmann diet for those of you that are not familiar.

What You Need To Make Sweet Potato Avocado Toast (Kaufmann Diet Friendly)

1 Large Sweet Potato sliced lengthwise
1/2 Avocado
2 tsp Lemon
1 Cage Free Egg
Trader Joes Everything But the bagel seasoning blend

Instructions For Making Sweet Potato Avocado Toast

  • Preheat oven to 425. Note you could also place these in the toaster but I prefer the texture from the oven.
  • Cut sweet potato lengthwise.
  • Place on greased parchment paper placed on a cookie sheet.
  • Bake for 20 minutes.
  • While potato is baking, place avocado in a small bowl and mash with lemon juice and sprinkle with salt.
  • Cook egg on a small skillet.
  • Place avocado mash on top of the sweet potato and add the egg to the top.
  • Sprinkle with Trader Joe’s everything but the bagel seasoning.

Notes:  If you want this on bread instead, the best bread for avocado toast is a delicious yeast free sourdough bread.  Especially if you are on a low mold diet or candida diet.

 

We Talk Four Sinus Surgeries on Televisions Know the Cause 

In my interview below with Doug Kaufmann on Know The Cause we talk discuss symptoms of mold exposure.

 

Nutrition Facts:

Sweet Potato – are a great source of vitamin A, and are rich in other vitamins and minerals like manganese, copper, Vitamin C, B6, and potassium to name a few!

Avocado – often called a “superfood”, they are good for your hair, skin, heart, eyes, digestion, and they help prevent and fight cancer.

Cage Free Eggs – eggs are a near perfect source of protein.  They are good for your eyes and brain and are packed with nutrients like vitamin D, B6, B12 and are low in calories.

Sweet Potato Avocado Toast (Kaufmann Diet Friendly)

Erin Porter
This sweet potato avocado toast is a great alternative if you are trying to stay away from grains.   This recipe is Kaufmann Diet friendly (Kaufmann 2). 
Course Breakfast

Ingredients
  

Instructions
 

  • Preheat oven to 425. Note you could also place these in the toaster but I prefer the texture from the oven.
  • Cut sweet potato lengthwise.
  • Place on greased parchment paper placed on a cookie sheet.
  • Bake for 20 minutes.
  • While potato is baking place avocado in a small bowl and mash with lemon juice and sprinkle with salt.
  • Cook egg on a small skillet.
  • Place avocado mash on top of the sweet potato and add the egg to the top.
  • Sprinkle with everything seasoning. Enjoy!

Notes

This Sweet Potato Avocado Toast is Kaufmann diet friendly and would be OK on the Kaufmann 2 diet.
  • This post contains affiliate links.

Eat Pray Get Well Book For Sale & We Are Giving Away Our Cookie Dough Bites Free With Book Purchase!

Need a Christmas gift idea?  The Eat Pray Get Well Book is finally here!  Eat Pray Get Well – A Journey from Chronic Illness, Brokenness & Junk Food Junkie to Wholeness & Wellness is a book I wish was available back when I was sick and looking for answers!  I hope this book blesses you and sets you on your own personal journey to healthy and happiness.  This book will make a wonderful gift to yourself or anyone in your life suffering from chronic illnesses such as Chronic Fatigue, Sinus Infections, Fibromyalgia, Food Allergies, Auto Immune Diseases, Acid Reflux, Candida, Depression, and more.  For a limited time only you will receive a FREE 3.0 ounce bag of our popular Eat Pray Get Well Cookie Dough Bites with the purchase of the book.  Our cookie dough bites are free of wheat, gluten, eggs, dairy, processed sugar, and preservatives.  They are also Non GMO. 

ABOUT THE BOOK:

If you are sick and running from doctor to doctor in search of answers but keep coming up empty…

If you feel stuck from past hurts and are in search of emotional freedom…

If you are a junk food junkie or have an unhealthy relationship with food…

If you simply need a great recipe book to help you face your ingredient challenges….

Contains 60 recipes as well as heart warming and heart wrenching stories of healing physically, emotionally, and spiritually…

This is NOT your grandmothers recipe book!

Cookie Dough Bites

Bacon Wrapped Jalapeños (Kaufmann Diet Friendly)

These bacon wrapped jalapeños are Kaufmann diet friendly, and are perfect for entertaining while trying to follow the Kaufmann diet.  When eliminating grains and sugar, you have to be creative in order to not feel deprived of your favorite foods, or worse, have your guests feel deprived when you entertain!   Below is a step by step on how to make this easy appetizer.  Also, here are some cool facts about jalapeños.  They fight bacterial infections, are high in nutrients, may help fight cancer, and are low calorie!bacon wrapped jalapeños with jalapeno slices surrounding them

Step 1

Cut peppers in half and remove seeds.

sliced jalapeños in a yellow baking dish

Step 2

Stuff with cream cheese

sliced jalapeños stuffed with cheese on a yellow baking dish

Step 3

add a slice of yogurt cheese

sliced jalapeños topped with two different types of cheese in a baking dish

Step 4

Wrap turkey bacon

bacon wrapped jalapeños in a yellow baking dish

Step 5

Bake for 20 minutes then broil for 5-6 minutes.

What You Need for Bacon Wrapped Jalapeños

  • Jalapenos (8 jalapenos/16 stuffed jalapenos will feed about 5 people- 3 each)
  • 8 ounce package cream cheese
  • Yogurt cheese cut into strips
  • Turkey bacon (antibiotic and hormone free)

Instructions for Bacon Wrapped Jalapeños

  • Preheat over to 350 degrees.
  • Slice Jalapeños in half length wise.
  • Remove seeds and wash.
  • Fill with cream cheese.
  • Place a strip of yogurt cheese on top of each one.
  • Slice turkey bacon length wise and wrap around jalapeño.
  • Place stuffed and wrapped Jalapeño in an oven safe dish.
  • Bake for 30 minutes then broil for 5-6 more minutes. Watch them carefully as they can burn quickly.

These Bacon Wrapped Jalapeños (Kaufmann Diet Friendly) recipe would be considered Kaufmann 2 also known as Kaufmann Phase 2.  For more Doug Kaufmann diet snack friendly recipes, see my recipe section.  Also, check out Doug Kaufmann’s website Know the Cause for more information on Doug’s diet.

Bacon Wrapped Jalapeños (Kaufmann Diet Friendly)

Erin Porter
These bacon wrapped jalapeños are Kaufmann diet friendly, and are perfect for entertaining while trying to follow the Kaufmann diet
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Course Snacks
Servings 6 -8

Ingredients
  

  • Jalapeños
  • 8 oz Cream cheese
  • Yogurt cheese cut into strips
  • Turkey bacon (antibiotic and hormone free)

Instructions
 

  • Preheat oven to 350 degrees.
  • Slice jalapeños in half length wise. Remove seeds and wash.
  • Fill jalapeños with cream cheese.
  • Place a strip of yogurt cheese on top of each one.
  • Slice turkey bacon length wise and wrap around Jalapeño.
  • Place stuffed and wrapped Jalapeños in an oven safe dish.
  • Bake for 30 minutes then broil for 5-6 more minutes. Carefully watch them as they can burn quickly. Enjoy!

Notes

Kaufmann Phase 2 Diet friendly
8 Jalapeños/16 stuffed Jalapeños will feed about 5 people- 3 each

 

Related Posts

 

Chocolate Mug Cake (Kaufmann Diet Friendly)

I had a blast making this healthy chocolate mug cake on CBS mornings recipes. It’s gluten and sugar free and also free of grains.  If you are craving some chocolate on the Doug Kaufmann diet, this will satisfy your craving!  For more information on Doug Kaufmann from Know the Cause and his diet, visit Know The Cause.

chocolate mug cake

What You Will Need for Chocolate Mug Cake

  • 2 tbsp almond flour
  • 1 tbsp tapioca flour
  • 3 tbsp monk fruit
  • 3 tbsp sugar free chocolate chips (I used Lily’s MILK CHOCOLATE chips (not dark) they are sweetened with stevia
  • 2 tbsp grass fed butter
  • 3 tbsp coconut milk
  • 2 tbsp unsweetened cocoa powder
  • 1 egg white
  • 1/2 tsp chia seeds
  • 1/4 tsp baking powder
  • 1/2 tsp vanilla extract
  • dash of salt

mug cake with whipped cream

Making A Healthy Chocolate Mug Cake On CBS Great Day Live

Instructions For Healthy Chocolate Mug Cake

  • Melt butter and set aside.
  • Mix all dry ingredients in your mug and stir well.
  • Add remaining ingredients and stir well.
  • Microwave for 90 seconds and enjoy!
  • Note – this tastes even better topped with almond milk whipped cream and strawberries.

This chocolate mug cake recipe would be considered Kaufmann 1 diet friendly AKA Kaufmann phase 1.  Visit my recipe section for many more Kaufmann diet dessert recipes.

chocolate mug cake with a side of strawberries

Related Posts

Update: The 2nd edition of my Eat Pray Get Well book has hit the shelves. Foreword written by Doug Kaufmann – Television Host of Know The Cause.  Eat Pray Get Well – A Journey from Chronic Illness & Brokenness to Wholeness & Healing.  2nd edition includes exclusive interviews with renowned Cardiologist Dr. Stephen Sinatra, Supermodel Carol Alt, Doug Kaufmann, and many more.  Plus my story of decades of chronic health issues and 55 recipes free of gluten, wheat, yeast, and processed sugar.

 

Chocolate Mug Cake (Kaufmann Diet Friendly)

Erin Porter
This recipe is so easy and is ready in 90 seconds.
5 from 1 vote
Prep Time 5 minutes
Total Time 5 minutes
Course Desserts
Servings 1 serving

Ingredients
  

  • 2 tbsp Almond flour
  • 1 tbsp Tapioca flour
  • 3 tbsp Monk fruit
  • 3 tbsp Chocolate chips (I used Lily's MILK CHOCOLATE - not dark chips sweetened with stevia to keep it sugar free)
  • 2 tbsp Grass fed butter
  • 3 tbsp Coconut milk
  • 2 tbsp Unsweetened cocoa powder
  • 1 Egg white
  • 1/2 tsp Chia seeds
  • 1/4 tsp Baking powder
  • 1/2 tsp Vanilla extract
  • Dash of salt

Instructions
 

  • Melt butter and set aside.
  • Mix all dry ingredients in your mug and stir well.
  • Add remaining ingredients and stir well.
  • Microwave for 90 seconds and enjoy!

Notes

Note - this tastes even better topped with almond milk whipped cream and strawberries.

Disclosure – Where possible I have included discount codes. This posts contains affiliate links of brands we personally use.  Thank you for your support.  It enables me to provide content free of charge

Maca Chia Pudding

Yes that says “MACA” chia pudding not “MATCHA” pudding.  My intention was to buy matcha powder for it’s incredible health benefits including its detoxifying properties and because it helps fight certain diseases like cancer and diabetes.  Instead I got home, looked at my package and realized it said maca powder.  Sigh.  Now I had to research what exactly maca was before putting it in my recipe.  Turns out it’s a plant that mostly grows in Peru, and is sometimes referred to as Peruvian ginseng.

Besides being a good source of vitamins and minerals, it’s a plant that has been shown to increase libido (yes, they actually have the research to prove it) and make men more fertile.  It can also improve your mood which makes sense if it’s increasing ones libido?  While it wasn’t exactly the benefits I was looking for I decided to make the pudding with maca anyway.  The results?  My husband and I fell asleep watching the news like we do many nights.  No magical maca moments to speak of, but we did enjoy the pudding!  Disclosure – the kids did not like this pudding due to the texture of the chia seeds, I would say this is more of an adults healthy recipe.  For kids,  it might be better to stick with something like this banana chocolate pudding.

 

Maca Chia Pudding

Erin Porter
Try this delicious maca pudding recipe which is also a good source of vitamins and minerals... not to mention it's proven to increase libido.
Course Desserts

Ingredients
  

Maca Chia Pudding

  • 1 cup Unsweetened almond or coconut milk (I used a blend of both)
  • 4 tbsp Chia seeds
  • 1/2 tsp Vanilla
  • 2 1/2 tsp Xylitol (or more if you like sweeter. You can use maple syrup to taste)
  • 1/2 tsp Maca powder

Toppings

  • Unsweetened coconut (optional)
  • Cashew butter (optional)
  • Cacao chips (optional)
  • Kiwi (optional)
  • Berries (optional)

Instructions
 

  • Mix all ingredients (expect toppings) in a medium size bowl.
  • Transfer to a cup and refrigerate over night.
  • Add any toppings you like.

Notes

Kaufmann 1 Diet (Kaufmann Phase 1)
Kaufmann 2 Diet if using maple syrup.
If using kiwi this is neither Phase 1 or 2.