EZ Texting Cooking Class


Types of Fats:

  • Saturated Fats:
    • Ideal for cooking
    • Solid at room temperature
    • Don’t go rancid when exposed to high temperatures.
    • Examples: coconut oil, butter, ghee, lard, beef tallow, duck fat, palm oil, cheese, whole milk, coconut milk, grass-fed animal fats.
  • Monounsaturated Fats
    • Liquid at room temperature
    • Medium resistant to high temperatures.
    • Better for salad dressings or lightly sautéing.
    • Examples: Olive oil, avocado, nuts (and nut butter), seeds.
  • Polyunsaturated Fats
    • Liquid all the time
    • Becomes rancid when exposed to heat.
    • Not ideal for cooking
    • Examples: seed and vegetable oils such sunflower oil, soybean oil, canola, corn oil and fish oil.

What to do to help your body stay energized and vibrant ?

  • Avoid refined carbohydrates: breads, pastas, pastries
  • Avoid Sugars: dessert, sugary drinks, sodas, energy drinks, fruit juices.
  • Reduce grain consumption.
  • Limit high starchy vegetables
  • Vegetable oils (canola and other seed oils)
  • Add more saturated and polyunsaturated fats
  • Add omega 3 to your nutrition
  • Sleep your 8 hours
  • Reduce stress

Cauliflower Fried Rice 


  • 2 tablespoons butter, divided
  • 1 yellow onion, diced
  • 2 garlic cloves, minced
  • 1/2 tsp minced ginger 
  • 1/2 cup frozen peas
  • 1/2 cup sliced mushrooms 
  • 3 cups of cauliflower rice 
  • 2 tablespoons coconut aminos 
  • 2 green onions, thinly slice


  1. Melt 1 tablespoon of butter in a large skillet set over medium heat.
  2. Add the yellow onion, garlic and ginger. Cook for about 5 minutes until the onions are translucent.
  3. While onions are cooking, add cauliflower florets to a blender and pulse for 20-30 seconds until the cauliflower looks like rice grains.
  4. Add cauliflower rice to same pan with onions. Stir-fry mixture for 3 minutes. Season with sea salt and pepper to taste
  5. Add peas, mushrooms, green onions and cook until “rice” is done ( 2-3 minutes more.)

Spaghetti Squash with Diary-Free Alfredo Sauce 


  • 1 spaghetti squash 
  • 3 tbsp grass-fed butter (I like Vital Farms)
  • 1 cup cauliflower, cooked 
  • 1 cup coconut milk 
  • 2 tsp garlic powder (or more if you’re a garlic lover)
  • 1 tsp onion powder
  • Sea salt and pepper, to taste 
  • 1-2 tsp dried oregano 
  • 1 cup cooked chicken 


  1. Preheat oven to 375 F.
  2. Using a sharp knife, cut spaghetti squash (lengthwise). Remove seeds using a spoon and brush with olive oil. Place on a baking sheet and bake for 45 min. to 1 hr.
  3. Cook cauliflower until fork-tender. Discard water and transfer to a blender. 
  4. In small pan, heat coconut milk together with butter. Once butter melts, transfer everything to the blender. 
  5. Add seasoning and process until you get a creamy texture. 
  6. Add chicken or any other protein of your choice.
  7. And once the spaghetti squash if fully cooked, stuff each half with cauliflower alfredo sauce and chicken.

Gluten-Free Sweet Potato Energy Bars


  • 1 cup sweet potato, cooked
  • 3 tbsp almond butter
  • 1/3 cup melted coconut oil
  • 1 1/2 tbsp cocoa powder
  • 4 tbsp maple syrup
  • pinch of sea salt
  • 1/2 cup pecan pieces
  • 1 scoop of collagen powder (optional)


  1. Cook sweet potatoes until fork-tender and let cool down.
  2. Peel and mash sweet potato in a large bowl using a fork or potato masher.
  3. Mix in almond butter and collagen powder. (I use Vital Proteins.)
  4. In a small bowl mix melted coconut oil with cocoa powder and maple syrup.
  5. Pour cocoa mixture in the bowl with sweet potatoes, add a pinch of sea salt. Mix until all ingredients are well blended.
  6. Add pecans and mix one more time.
  7. Cover a cookie tray with a sheet of parchment paper.
  8. Using a spatula, spread the sweet potato mixture. Make it as thick or thin as you like. I make my bars 1/4 inch thick.
  9. Freeze for 15 minutes and cut using a knife or pizza cutter.
  10. Store them in ziplock bags, unless you end up eating them all at once! ????

And just in case you’re into donuts, I have a sweet potato donut recipe you might like. They don’t look sexy, but they taste really good. Don’t judge a donut by its cover 😉 Check out the recipe here. 

Bonus info: 

  • Have you tried ibotta? I use this app to get money back every time I go grocery shopping.
  • If buying everything organic, you’ll find this list pretty helpful. 

If you have questions, feel free to shoot me an email to [email protected]

Have a wonderful weekend and see you in a couple of months!