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Going grain free & Blueberry Lemon Muffins Recipe August 27, 2013

This fast paced world we live in has led to convenience foods that are processed grains and sugar. These things are causing disease and destroying our health. It may be hard for some of you to comprehend that the all-mighty grain could be causing destruction, but it’s true! As we look at grains and how they are processed in the body, we think you will see the trouble they are causing.

  1. Grains are not edible in nature without being processed.
  2. Grains are made up of a large amount of starch surrounded by a kernel. When broken down, this converts to sugar in the body. High levels of sugar put stress on several organs that must work harder to try and maintain a healthy blood sugar level. Over time, these organs break down and disease becomes rampant.
  3. Grains that are refined have been stripped of the nutrients that are required to help during the digestion process. In turn, nutrients are taken from the body to help with digestion. This leads to nutrient deficiencies.
  4. Grains are loaded with allergens that disrupt our immune systems and lead to allergies.
  5. Since grains are complex, they require multiple stages of digestion to be utilized by the body. Often times, the second stage of digestion does not occur. As a result, inflammation and gas are produced in the gut along along with possible damage to the intestinal tract.

You may be experiencing some of these symptoms and perhaps you have made the choice to eliminate grains from your diet already. If not, now is a great time to start the elimination process! Our bodies want to be healthy. As soon as you begin providing what is needed, your health will thrive. The good news is: Many products are now available that allow for grain-free alternatives of your favorite baked goods.

Coconut flour is an excellent alternative for baked foods. Most people who have tried it can hardly tell the difference. This recipe from Practical Paleo by Diane Sanfillipo uses coconut flour:

Paleo Blueberry Lemon Muffins








Blueberry Lemon Muffins

  • 6 eggs
  • 1/2 cup butter or coconut oil, melted
  • 1 teaspoon pure vanilla extract
  • 1/4 cup grade B maple syrup
  • 1 lemon, juice and zest
  •  1/2 cup coconut flour
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon baking soda
  • 1 cup fresh blueberries

Prep Time: 15 minutes       Cooking Time: 35-40 minutes     Yield: 12 muffins

Preheat oven to 350 degrees F

Whisk the eggs, butter or coconut oil, pure vanilla extract, and maple syrup, lemon juice, and lemon zest together in a large mixing bowl. Sift in the coconut flour, sea salt, and baking soda and stir until well combined. Gently fold in the blueberries.

In a muffin tin, scoop 1/4 cup of the batter into each lined muffin cup (natural parchment muffin papers work best for lining), and bake for 35-40 minutes.

Mix up the add-ins to make different flavors. They are pretty hard to mess up so have fun with it!


PS. Need help going grain-free?  Join Dr. Kalli Prater, DC for a FREE Wellness Wednesday Workshop at Tranquility Spa & Wellness Center:

Gluten Free WW




5 Chicken Recipes June 3, 2013

Filed under: Miscellaneous,Recipes — relaxattranquility @ 1:26 pm
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The Tranquility gals put together some of their favorite Chicken recipes to share. Happy Eating!


Asparagus-Stuffed Chicken Breasts submitted by Beverly Miller, Tranquility owner and Esthetician.

asparagus stuffed chicken
16 asparagus stalks
4 boneless chicken breasts, butterflied
4 Tablespoons grass-fed ghee or coconut oil
1 cup cubed ham steak
Sea salt and black pepper to taste

Preheat oven to 350. Blanch the asparagus for 1 minute in boiling water, remove and set aside. 

Open up the butterflied chicken breast and place in each breast, 1 tablespoon of ghee or coconut oil, 4 asparagus stalks, and some of the diced ham.  Pull the two sides of the chicken breast together to enclose you stuffing and then secure with a toothpick.  Season the outside of the chicken breast with sea salt and black pepper and place the breasts in a 9×13 baking dish.
Bake for 20- 25 minutes or until chicken is cooked through. Turning once or twice to brown slightly

Chicken with Mushroom Basil Cream Sauce also submitted by Beverly.  Bev has been eating gluten-free for along time now and has recently made the switch to Paleo. She looks great and feels great.  She does not sacrifice health for taste…. as you can see by these awesome chicken dishes.
chicken with mushroom basil cream sauce
3 boneless chicken breasts
Sea salt and black pepper to taste
2 tablespoons coconut oil
2 tablespoons chicken broth
2 cups sliced mushrooms
1/4 cup full fat coconut milk
2 teaspoons dried basil
2 green onions for  garnish

Using a meat mallet pound out the chicken breast so each is 1/2 inch thick.

Heat coconut oil in a saucepan over medium to medium high heat

Season the chicken with salt and pepper. Place the chicken into the pan once the oil is nice and hot.  Brown the chicken on both sides then remove from pan and set aside

To the same pan add the chicken broth, mushrooms, coconut milk and basil.  Whisk together and simmer until the sauce thickens.  Season the sauce with salt and pepper to taste.  Pour the sauce from the pan over the chicken and sprinkle chopped green onions on top

THAI CHICKEN SALAD submitted by Tanja, Tranquility Esthetician.  This salad would be perfect to eat outside on the porch! Refreshing!

Thai chicken salad


  • 2-4 boneless chicken breasts, cut into thick strips
  • a large salad-bowl amount of salad greens, or enough for each person
  • 1/2 cup fresh basil and/or coriander, lightly chopped
  • 4 Tbsp. fish sauce
  • 6 cloves garlic, minced
  • 1 Tbsp. regular soy sauce
  • 2 Tbsp. lemon or lime juice
  • 1 Tbsp. freshly ground black pepper
  • 1/4 cup water
  • 1 Tbsp. finely minced lemongrass
  • 1 kaffir lime leaf, cut into thin strips with scissors
  • 1 Tbsp. fish sauce
  • 3 Tbsp. soy sauce
  • 2 cloves garlic, minced
  • 1 Tbsp. brown sugar
  • 2 Tbsp. freshly-squeezed lime juice
  • 3 Tbsp. finely chopped fresh coriander
  • 1 to 2 tsp.Thai chili sauce (to taste), OR 1 fresh red chili, minced


  1. Mix the marinade ingredients together in a cup except for the peppercorns. Slather over chicken, ensuring all parts are equally covered with marinade. Then press coursely-ground peppercorn all over the chicken’s surface. Allow to marinate in the refrigerator for at least 10 to 15 minutes (or up to 24 hours).
  2. If Using the Oven: Set oven to BROIL and place chicken on a broiling pan or a foil-lined baking sheet (turn out the sides of the foil to prevent juices from spilling into oven).
  3. Place chicken on second-to-highest rung of your oven, allowing it to cook 5 minutes each side, then turning. Continue broiling and turning until cooked (chicken will be lightly charred around the edges). Use the leftover marinade to baste chicken the first time you turn it.
  4. If Grilling the Chicken: Place chicken over a hot grill and cook until well done. Use leftover marinade to baste chicken when you turn it the first time.
  5. While chicken is cooking, prepare the salad greens and dressing. To make the dressing: place water, lemongrass, and lime leaf strips in a sauce pan and bring to a boil. Boil for 1 minute (this will soften the lemongrass and bring out the flavor of the lime leaf). Remove from heat.
  6. Add the rest of the dressing ingredients and mix well.
  7. Taste-test the dressing. It should be tangy – a balance of salty, sweet, spicy, and sour. Adjust it to your taste by adding more fish sauce if not salty enough, more lime juice if too salty or sweet, more sugar if too sour, or more chili sauce if not spicy enough for your taste.
  8. Toss the salad with the dressing. Portion out the salad among individual plates, and top with strips of the hot chicken. Sprinkle with fresh basil and coriander, and serve immediately while chicken is still warm. ENJOY!

Curry Chicken This is Loreta’s (Tranquility owner & manager) go to easy, quick meal. I love curry! Curry is naturally anti-inflammatory so eat up!curry chicken

1 pkg of ground chicken (can substitute chicken breast cut into small pieces)

5 cloves garlic minced

2 cans of coconut milk

2 to 3 tbs of red curry paste

fresh basil leaves

fish sauce (my favorite is Tiparos)

olive oil

coconut oil

Sriracha hot chili sauce


Sautee garlic in a bit of olive and coconut oil.

Stir in the curry paste and add the chicken and brown.

Add 5 tbs or so of the fish sauce.

Add the coconut milk and gently simmer till chicken is cooked.

Add sriracha and fresh basil leaves and give it a good stir and serve over rice.

(Can serve over baked or sweet potato also)

Orange-Honey-Mustard Baked Chicken

This dish is a snap to make and uses up any left over oranges.  Submitted by Dr. Emily, Tranquility Chiropractororange mustard chicken

  • 3 pounds boneless, skinless chicken breasts (about 4)
  • 1 tablespoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 tablespoons finely grated orange zest (from about 2 oranges)
  • 1 cup freshly squeezed orange juice (from about 6 oranges)
  • 1/4 cup finely chopped yellow onion or shallot
  • 3 tablespoons honey
  • 2 tablespoons Dijon mustard
  • 2 tablespoons whole-grain mustard
  • 2 tablespoons unsalted butter (1/4 stick), cut into 4 pieces and at room temperature
  1. Heat the oven to 400°F and arrange a rack in the middle.
  2. Season the chicken with 2 teaspoons of the salt and all of the pepper; set aside.
  3. Place the orange zest, juice, onion or shallot, honey, and remaining teaspoon of salt in a large oven-safe frying pan, whisk to combine, and bring to a boil over medium-high heat. Reduce the heat to medium and simmer until reduced by almost half, about 3 minutes.
  4. Remove the pan from the heat and whisk in the Dijon and whole-grain mustards.
  5. Add the reserved chicken, spoon some of the sauce over each breast, and bake until the chicken is just cooked through, about 30 minutes.
  6. Remove the chicken to a serving platter and tent with foil. Whisk the butter into the sauce 1 piece at a time, letting each piece melt before adding the next. Spoon the sauce over the chicken and serve.

Paleo Stuffed Mushrooms March 11, 2013

Filed under: Miscellaneous,Recipes — relaxattranquility @ 10:13 am
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Paleo Stuffed Mushrooms
Ok now these look amazing. And I do love mushrooms. Many of our clients and patients have been asking why we keep posting paleo recipes…. and here is the answer in a nutshell…. refined carbs (such as the breadcrumbs you would normally put in stuffed mushrooms as a binder) break down quickly in the body as sugar.  Excessive amounts of sugar is bad.  Converting some of your favorite recipes into Paleo is a great way to naturally lower sugar intake.  This recipe comes to us from Loreta, Tranquility owner and manager.  She eats mostly paleo and drinks a green smoothie almost everyday…. and she’s beautiful! Enjoy!
  • 1 lb bacon, chopped
  • 4 celery stalks
  • 1 small onion
  • 1/4 cup fresh basil
  • 1 teaspoon chives
  • 1 package white button or baby bella mushrooms (rinse and separate tops from stems, but do not discard either)
  • 1 lb. ground beef or sausage
  • 1 teaspoon oregano
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon paprika
  • 2 cloves garlic
  • 1/2 teaspoon sea salt
  • approx. 1/4 cup almond meal
  1. Cook bacon in medium skillet. While bacon is cooking, place celery, onion, basil. chives, and mushrooms stems in food processor and chop.
  2. Add food processor mixture to skillet with the bacon and cook until the bacon becomes crispy. Remove from heat and drain everything from the bacon grease. Put everything in a large mixing bowl along with the oregano, cayenne pepper, paprika, sea salt, and garlic.
  3. Cook up ground beef (or sausage) until no longer pink. Add to bowl with the other ingredients. Add almond meal until the texture is right.
  4. Stuff mushrooms with the meat mixture.
  5. Bake at 375 degrees F for 15 minutes

Paleo Samoas February 20, 2013

Filed under: Miscellaneous,Recipes — relaxattranquility @ 1:58 pm
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Omg! I just found this recipe and I’m so excited. I was really bummed not to be able to have any Girl Scout cookies this year. Well, voila! Who would have believed there was a paleo version of Samoas!  Support the Girl Scouts with money…. but let them keep the cookies!

Paleo Samoas

2 cups blanched almond flour
1/2 cup unsweetened shredded coconut
1/2 tsp baking soda
1/4 cup honey
1 Tbls vanilla 
1 egg
3 Tbls coconut oil, melted

In a food processor combine dry ingredients. Pulse in wet ingredients until dough forms. 
Refrigerate dough for 30 minutes. Roll dough between 2 sheets of parchment paper to 1/4″ thick. Use a 2″ cookie cutter to cut round. Use a knife to cut holes in center. Bake at 350 for 6-8 minutes.
Cool completely on baking sheet.

1 cup (6 oz) dark chocolate chunks
1 cup coconut sugar
1/4 cup coconut nectar
1/2 cup coconut milk
1/2 cup unsweetened shredded coconut, toasted

Melt chocolate over very low heat. Dip base of each cookie into chocolate. Place on parchment paper to set. To make caramel, place coconut sugar, coconut nectar and coconut milk in a saucepan.  Bring to boil, then decrease heat and simmer for 10 minutes, stirring frequently. Remove from heat and stir in toasted coconut. Use a small spoon to drizzle caramel-coconut mixture onto cookies. Drizzle additional chocolate over the cookies and sprinkle with extra coconut. Place in refrigerator to set


Nutty Bacon Bark February 18, 2013

Filed under: Miscellaneous,Recipes — relaxattranquility @ 5:19 pm
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In honor of Heart Health Month (February), the Tranquility Staff is compiling a collection of desserts and treats that are Heart Healthy, Paleo and just darn right good for ya! What ever your eating preference, we hope this month’s recipe posts with satisfy your sweet tooth without compromising your well-being!

The following recipe come from Beverly Miller, Tranquility Spa owner and esthitician.  She has eaten Gluten free for years and has recently begun consuming a more Paleo diet.  Paleo eating is centered around fish, grass-fed pasture raised meats, eggs, vegetables, fruit, fungi, roots and nuts.  And excludes grains, legumes, dairy products, potatoes, refined salt, refined sugar, and processed oils…. think “caveman” diet.

Tranquility is a big supporter of Walnut Family Farms for organic, community sustainable and humane beef, poultry, pork and eggs.  Check them out at


Nutty Bacon Bark

What’s better than bacon and chocolate!! This is so easy and delicious.

1 cup dark chocolate chips
1tsp bacon grease or coconut oil
1/4 cup toasted hazelnuts (or any other nut)
4 strips bacon, cooked and chopped
1/2 tsp sea salt

Melt the chocolate chips with the bacon grease over a double-boiler on low heat or in the microwave for 30 seconds. Stir vigorously before adding more chocolate chips. Add microwave time in 10-second increments only to prevent burning the chocolate.
Spread the melted chocolate on the parchment paper over a cookie sheet, and set aside to cool. Once the chocolate is nearly set but not entirely, sprinkle the hazelnuts, bacon and sea salt evenly over the top. Chop or break roughly before serving.

You can make this in 15 minutes!! Great for that sweet and salty craving and it’s Paleo!


Putting Your Best Face Forward….. breakfast, lunch and chocolate! February 10, 2013

Filed under: Confidence,Miscellaneous,Recipes — relaxattranquility @ 1:42 pm
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Found some new recipes to try out on Bev! They are all PALEO so no grain allowed!  The meats and eggs were  purchased from Walnut Family Farm and the produce from Door to Door Organics.  Both companies are great for organic foods that are convenient, cost effective and delicious! I highly recommend you check them out!
So I made the meatloaf and egg muffins in mini portions. If they aren’t all eaten in a few days, they can be frozen for later on.  The pudding recipe also makes ALOT, so it can be frozen in ice cube tray.  Just pop out a chocolaty cube to add flavor and texture to smoothies anytime!
Bev, I hope you enjoy these recipes. You have become my food guinea pig! You are looking great!
XOXO, Dr. Emily
meatloaf muffins
1/4 can tomato paste (No Salt Added if available)
1 tsp Italian SeasoningLoafs:
1 lb ground meat ( I mixed pork and beef)
½ of a carrot, chopped
1 stalk of celery, chopped
½ of a white (or yellow, or red) onion finely diced
1 egg (Omega-3 if available)
3/4 can of tomato paste (No Salt Added if available)
1 clove garlic, minced
1 teaspoon black pepper
1 teaspoon Italian seasoningInstructions:
Preheat oven to 350 degreesSauce:
This part is easy. Add water to tomato paste until you get a nice consistency and mix all ingredients together. A nice consistency would be one similar to ketchup.Loafs:
1. Mix all ingredients together in a big mixing bowl.
2. Fill Muffin Tins about ¾ full with meat mixture
3. Paint some of your sauce on top of your mini-loaves.
4. Put in the oven and bake for 20 minutes.

These make perfectly portable snack-sized protein/veggie portions! They can be frozen and thawed at a later time as well!

Paleo Egg Muffins

egg muffins


  • 1 Trader Joes Chicken Sausage, diced
  • 1 dozen eggs ( I only had to use 10 eggs because the farm fresh eggs were huge!)
  • 5 broccoli florets, chopped
  • 2 baby bella mushrooms, chopped (with my pampered chef chopper ofcourse!)
  • Cooking Spray ( shockingly I make my own cooking spray by combining equal parts water and grapeseed oil in a misting bottle…. shake, pump and spray)
  • 1/4 tsp. dry ground mustard
  • 1/4 tsp. Season salt (Mine was from Tastefully Simple)


  1. Preheat oven to 350 degrees F.
  2. In a medium/large bowl scramble eggs and seasonings.
  3. Grease the cups of one muffin tin with oil.
  4. Place equal amounts of sausage and veggies in the bottoms of the muffin tins.
  5. Pour the scrambled eggs evenly on top of the sausage. The mixture will come almost to the top of the tin.
  6. Cook for 20 minutes. Remove from the oven and allow to cool for about 5 minutes.
  7. Use a knife to loosen the egg muffin from the sides of the pan. (They came out pretty cleanly for me.)
2 ripe avocados
1/2 cup cocoa powder (I used cocoa power from Dove Chocolates. Tranquility will be hosting a “Chocolate Party” soon to raise money for the LivingWell Bridge Walk…. details TBA!)
1/2 cup honey or maple syrup
2 tablespoon coconut oil
1 tsp vanilla extractWhip it all up in a food processor, spoon into some small bowls (it’s very thick – like it should be..), and top with a little coconut whipped cream, berries, and some cocoa powder. Really, it’s fantastic.


Putting your best face forward…..soups & smoothies February 2, 2013

Filed under: Confidence,Miscellaneous,Recipes,Skin Care & Waxing — relaxattranquility @ 11:19 am
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Bev’s home with round the clock care from friends.  I’m heading over today for a quick visit and to drop off food for the week. I was instructed to make soft foods so I decided to make Smoothie packets by freezing greens and a variety of fruits in individual bags.  All she needs to do is add some liquid (like water, juice or “milks”) and blend. Easy Peasy!

smoothie packets

Next I experimented with soups.  Bev eats a PALEO DIET so no grains, flours or sugars.  I found 3 recipes online and tweaked them a little. See my version of the  recipes below.  Hope she likes them!!!

Dr. Emily Loveland 2-2-13



  • 1 tbsp butter
  • 1 medium onion, peeled and diced
  • 2 cloves garlic, chopped
  • 3 medium-sized tart apples, peeled, cored and chopped
  • 2 15-oz. cans pureed pumpkin (not pumpkin pie filling)
  • 4 cups vegetable broth
  • 1tablespoon Herbs de Provance (Look Marissa! I’m using the herbs you got me!)
  • 1 tsp each salt and freshly-ground black pepper
  • 1 cup Coconut Milk


Heat butter medium heat in the bottom of a large, heavy-bottomed pot. Add onion, garlic and apples and cook, stirring occasionally, for about 5 minutes, until onions and apples begin to soften and pot is very fragrant.

Add the pumpkin puree and broth, stir well and cover pot. Reduce heat to medium-low and simmer soup for 22-25 minutes, until apples are very soft.

Add herbs, salt and pepper, then puree using an immersion blender until smooth (alternately, use a blender or food processor to puree the soup, then return it to the pot).

Turn the heat back up to medium and stir in the coconut milk and cook for 2-3 more minutes. The soup should be very smooth and creamy.

Ladle into bowls and serve immediately.

Serves 4-6.


cauliflower sweet potato soup






  • 1 head cauliflower
  • 3 sweet potatoes
  • 2 red bell peppers
  • 1 sweet onion
  • Olive oil
  • 2 cloves garlic
  • 4 cups chicken broth
  • 2-3 cups water
  • Fresh Taraggon
  • Salt and pepper, to taste
  1. Preheat oven to 400F
  2. Cut up cauliflower and peppers. lay them out on a cookie sheet, drizzle with oil, and bake for 20-25 minutes flipping once.
  3. In a large pot bring broth, water, sweet potato (peeled and cubed), onion and garlic to boil.  Cook until sweet potatoes are tender
  4. Add all ingredients together and blend.


tomato soup







  • 2 tbsp olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tbsp thyme
  • 1 tbsp basil
  • 1/2 tsp red pepper flakes
  • 2 cans peeled tomatoes (I used canned stewed tomatoes)
  • 2 cups chicken stock
  • Salt and pepper
  1. Heat the oil in a pot over medium heat and add the onion and garlic
  2. When the onion becomes translucent add all remaining ingredients and bring to boil
  3. Reduce heat to low and cook for about 45 minutes
  4. In batches blend the soup in your food processor until it reaches your desired consistency

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