Nourishing Zen

Nourishing YOU. Adventures to Healthy, Happy, and a Fulfilling Life! Food is our medicine.

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Protein-packed Lunch at Tenkyu Restaurant!

Hamachi, Sake and Maguro Sashimi at Tenkyu in San Rafael. This little spot is yummy with quick service and decent food! Definitely a place to go if you need a quick sushi/Japanese food fix!


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I Heart Friday’s 

Happy Friday!

Sometimes, simple breakfasts are the best. Organic, vanilla bean Greek yogurt with some berries!  Berries have a lower amount of sugar than many other fruits which makes them perfect to pair with a dollop of yogurt! 

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Flour Substitutions

Good morning! Happy Monday!

Following the previous post of coconut oil cooking spray, I decided to post what we use to substitute white or wheat flour. For the most part, I really try and stick with recipes with the least amount of flour. When I do use flour, I mainly use coconut flour and almond flour. However, using all of one kind, there is a texture difference. If you’re a texture person, try and mix these in, in parts. Always, if combining different types of flours, combine gently and beware of texture.

The coconut flour has a slight coconut flake, grainy texture. It isn’t as smooth as white or wheat flour. Almond flour also has a very nutty flavor that can be overpowering depending on your recipe. Almond flour also does not rise as well either.

Here is what we currently have at home:



There are also a number of other flours I would like to use. I’m interested because they have a lower amount of carbohydrates, more protein, and more fiber than the average flour. These being:



(Also called Garfava flour – silly name, isn’t it?)

Use these in baking, thickening up sauces, and coating/baking your protein. Choose your flour substitute wisely based on your needs and tastes. For instance, I will commonly mix 1/3 equal parts of wheat, almond and coconut flour in my carrot spice bread.

Don’t forget, these flours are also great for treats for your pets! Check out this link for more information.

Diabetic Living: Flour Substitutions!

Cucumber Cups

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Cucumber cups – fill with healthy chicken, egg, or tuna salad hummus, cottage cheese (low-fat), etc.

Click here for full directions!

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Broccoli, Cheddar, Turkey Grab-n-Go Egg Muffins!

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Broccoli, Cheddar, & Turkey Grab-n-Go Egg Muffins!

Simplify this in any way. I will put in leftover chicken breast, spinach, a tiny pinch of cheese per muffin and a dash of pepper with egg whites only – most often. It’s great to throw in the microwave or even eat cold. If you like English muffins, toast them and throw the egg between!

Courtesy of The Wheatbelly Cookbook by William Davis

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