Raw Brownie Bites

1 1/2 cups walnuts
Pinch of salt
1 cup pitted dates
1 tsp vanilla
1/3 cup unsweetened cocoa powder

Add walnuts and salt to a blender or food processor. Mix until the walnuts are finely ground.
Add the dates, vanilla, and cocoa powder to the blender. Mix well until everything is combined. With the blender still running, add a couple drops of water at a time to make the mixture stick together.
Using a spatula, transfer the mixture into a bowl. Using your hands, form small round balls, rolling in your palm. Store in an airtight container in the refrigerator for up to a week.


Maria McKendry, PT, Buffalo Barre Owner, Nutritional Consultant

Christmas Morning Pancakes

Keto and Paleo approved pancakes!


1/2 cup coconut flour

3/4 cup water

1/4 cup melted grass-fed butter

6 pasture raised eggs

1/2 tsp. pure vanilla extract

1/2 tsp. baking powder

1/2 tsp. salt

Makes 12 pancakes

Add a scoop of vanilla protein powder if you wish. Layer with organic nut butter, top with Kerry Gold butter, fresh blueberries and pure maple syrup.


Maria McKendry, Buffalo Barre Owner


Bulletproof Coffee


Two years ago I attended a conference in San Diego called the “Mindshare Summit” hosted by JJ Virgin. It’s an annual conference that the best physicians, therapists, coaches, practitioners and health/wellness entrepenuers from around the country and world attend…and then there was me. LOL!

It was at this conference that I had the pleasure of meeting many people who I later found out are quite famous in the health and wellness arena. One of the people I met was Dave Asprey, Founder of Bulletproof and author of NY Times bestseller, “Head Strong.” Super nice and knowledgeable guy!

You may already know about Bulletproof coffee, but if you don’t, read on! It has many benefits including FAT LOSS! In order to lose FAT, you MUST add GOOD fats to your diet and this is a yummy way to do it!

The good news is you don’t have to buy the actual Bulletproof brand if you don’t want to. You can make it yourself! (Sorry Dave, but I did get your book!)

Here is my version of “Bulletproof”:

2 cups of coffee

2 Tablespoons MCT Oil (Medium Chain Triglycerides) – a liquid form of unrefined coconut oil

2 Tablespoons Grass Fed Butter

1 Tablespoon Cacao

1 Tsp. Pure Vanilla Extract

Dash of cinnamon if you wish


Benefits of Bulletproof Coffee include a boost in energy, mental clarity, fat loss, a feeling of fullness and satisfaction, sustainable energy all day! The good fats prevent caffeine crashes, mood spikes and jitters.

Try it if you haven’t already and let me know how it goes!

Maria McKendry, Buffalo Barre Owner


Paleo and Gluten-Free Pecan Pie

2 cups almond flour
¼ teaspoon sea salt
2 tablespoons unrefined coconut oil
1 egg
1 cup + 1 tablespoon pure maple syrup
½ cup unrefined coconut sugar
2 tablespoons butter or ghee
3 eggs, lightly beaten
1 teaspoon vanilla extract
¼ teaspoon sea salt
1¼ cup pecan halves


Preheat the oven to 400 degrees and adjust rack to lower-middle position.
Put flour and salt in a food processor. Add coconut oil and egg and pulse until mixture forms a ball. Press dough into 9-inch pie dish. Chill in refrigerator while making the filling.
Heat maple syrup in a medium saucepan over medium heat. Simmer until syrup reaches 225 degrees, about 10 minutes. While syrup is simmering, place coconut sugar and butter or ghee in a medium mixing bowl. As soon as the syrup reaches 225 degrees, immediately pour it over the sugar and butter. Let mix sit for 1 minute and then whisk together. Add eggs, vanilla, and sea salt and whisk (the mixture might look a little grainy).
Pour filling mixture into the prepared pie crust and top with pecans. Cover crust with a pie shield or foil. Bake for 15 minutes. Reduce heat to 350 degrees and bake for an additional 15 minutes. The filling will be slightly less set in the center than the edges and it might puff up in the middle a little, but will set as it cools.
Serve slightly warm or at room temperature. Enjoy!

Maria McKendry, Buffalo Barre Owner

Egg Roll in a Bowl

Try this easy and satisfying recipe! It will keep you full for hours!


  • 1 1/2 lbs. grass fed ground beef or bison, turkey
  • 2 med. onions finely chopped
  • 1 1/2 tbsp. unrefined sesame oil
  • 1 1/2 tsp. powdered ginger
  • 1/2 tsp. black pepper
  • 1 tsp. minced garlic
  • 1/2 tsp Himalayan/Celtic sea salt
  • 1/2 tbsp. crushed red pepper
  • 1/2 cup beef/vegetable broth
  •  3 cage-free eggs
  • 9 cups shredded cabbage
  • 1 1/2 cups shredded carrot


  1.  Place meat in a large pan and cook until browned.
  2.  On medium heat, add the onions and sesame oil. Cook until lightly browned.
  3.  Reduce heat to medium.
  4.  Add spices, red pepper and broth to the pan and stir well.
  5.  Add the cabbage and eggs and stir to coat.
  6.  Cook, stirring frequently until the cabbage slightly wilts and eggs are cooked.
  7.  Add the carrots and cook for 2-3 min. until soft.
  8.  Serve and enjoy! (I added a little Frank’s hot sauce on top and it was delish!!!)


Maria McKendry, Buffalo Barre Owner

If you try this recipe, please send me a message and let me know how you liked it!