Gluten-Free, Sugar-Free, Banana Muffins

In our house, sometimes we don’t eat all the bananas. When they get fully ripe you have a few choices to including eating them, freezing them for later, or making banana bread.

Up until I created this recipe, I had never made banana bread or muffins, so I was pleasantly surprised when everyone I shared a muffin with asked for the recipe.

It’s pretty simply and you can choose to omit the cacao nibs and/or shaved coconut if these don’t suit you.


4-6 very ripe bananas, peeled and mashed

1/2 cup Ghee

2 tsp Baking Soda

Pinch of Salt

1 cup of Monk Fruit Sweetener

2 eggs or Just plant-based egg substitute

2 tsp vanilla extract

1 tsp cinnamon

Pinch of nutmeg

1/3 cup organic cacao nibs

1/3 cup shredded coconut

1 cup buckwheat flour

1 cup quinoa flour

1 cup millet flour


  1. Preheat the oven to 350 degrees
  2. In a mixing bowl, mash the bananas with a fork until completely smooth. Stir in the melted ghee.
  3. Add the baking soda, salt, sugar, plant based egg substitute, and 3 different flours. Mix well.
  4. Add the cacao nibs, shredded coconut, cinnamon and nutmeg. Mix well.
  5. Pour the batter into muffin cups or a banana bread loaf pan.
  6. Bake in the oven for 50 minutes to 1 hour at 350 degrees.
  7. Remove from oven and let cool.

Your healthy, delicious banana muffins are now ready to eat.

Organic Free-Range Chicken Tenders

So, it’s a busy Monday but I wanted to share with you the Team Harrison go to meal for the kids – Greensbury Organic Free Range Chicken Tenders. These can be gluten and dairy free based on which bread crumbs you use and whether or not you substitute real eggs with a plant based substitute as a binding agent. Just remember, cooking should be fun and you are definitely going to mess up some meals during your journey. In fact, last night we made another batch of Vegan Lasagna and while it was delicious for some reason the top layer of Green Lentil Lasagna curled and got super crunchy. I was super annoyed, but luckily Angie loves it. Anyway, here is our recipe.


2 free range eggs or plant based substitute

1.5 lbs of Greensbury Organic Free Range Chicken Breasts

1 cup of Ian’s Gluten Free Panko Breadcrumbs

1 cup of Grapeseed Oil (you can also use Olive Oil)

1 cup of Almond Flour (you can substitute regular flour, sunflour, flax, amaranth, millet, etc)

Salt and Pepper to Taste

(1) Break the eggs into a bowl

(2) Whisk the eggs, add a pinch of salt

(3) Mix the breadcrumbs and flour together

(4) Open and clean the chicken breasts

(5) Cut the chicken breasts into 1″ strips, pound to flatten, then add a pinch of salt and pepper

(6) Soak the chicken strips in the egg mixture

(7) Using one hand to grab the chicken, add to the crumb mixture and coat using the other hand. If you use both hands both your egg mixture and breadcrumb mixture will be a mess.

(8) Flip and then put aside

(9) Get one of your kids to help do the rest

(10) Add the oil to a skillet and turn to medium-high heat (my oil is slightly darker because I strain and re-use after each cook)

(12) Add the chicken

(13) Cook for about 4 minutes or until golden brown, then flip and cook for another 4 minutes, remove and put on a plate with paper towel. Let rest for 5 minutes to allow the oil to run off and allow the chicken to cool.

Enjoy and we’ll see you tomorrow!


Happy Saturday morning.

I hope everybody had a good and productive week. I know for me, it was a hard one. I completed my Prolon fast and successful lost 10 lbs in six days. It just goes to show (1) how much crap I put into my body while in Cape Cod and (2) how amazing the human body is at detoxing and cleansing if you give it the chance.

Today, I wanted to touch on the simplest form of movement that I think is one of the easiest and most beneficial activities to add to your daily routine – walking. Did you know that the American Heart Association (where my wife Angie worked for 16 years) recommends a minimum 150 minutes of moderate intensity aerobic activity every week with a goal of 300 minutes each week? For me that’s 6 days of trail walking for 50 minutes.

Walking is amazing, easy form of activity that humans have been doing since the beginning of time.

If you are currently following a Paleo or Keto diet, did you know that our ancestors walked an average of 5-7 miles every day? They were constantly on the move.

Walking also gives you time to think and reflect. I am very fortunate that we live on a street that has access to the Barton Creek Greenbelt. This affords me miles and miles of wilderness trails with uneven terrain and beautiful views. More importantly, I can take my dog Ziggy and let her off the leash so she gets her daily exercise. Some days, I stop and find somewhere to sit and meditate. It is very important for us to connect with nature. We all need to smell, hear and experience nature for our bodies to be in harmony.

My brother-in-law, Tony Dorsett always mentions that the healthiest old people in his lake community are the ones he sees walking every morning.

When I worked at AOL, it was very common to have walking work meetings. Everyone would meet and walk across the campus and discuss business while getting some fresh air and exercise.

Now in the time of Covid, it’s important to social distance, so perhaps meeting someone new and going for a walk outdoors is a way to connect.

No matter what your goals might be, adding a daily walk can only help. It provides aerobic exercise, fresh air and time to clear your head.

Make Your Own Food

The single most important thing to do when you want to eat healthy is to prepare your own food.

When I do research and go to the Supermarket or Coop to look at plant-based foods, I am very shocked at the amount of ingredients that are added to most of the products from Impossible Burgers, to Beyond Meat and all the various meat and cheese alternatives.

To get started, let me share that my current focus is an Ayurvedic diet aimed at overall health and wellness, with a focus on reducing inflammation and reversing some coronary calcium buildup in my left anterior descending artery (LAD or Widowmaker). The inflammation in my body is mainly due to three major injuries in the Army which left me with a Service Disability rating of 30% and no cartilage in my right hip. The mild coronary artery disease is part genetics, part diet, and part lifestyle, but as I approach 50 I am more committed than ever to eliminate the plaque through science and dietary changes.

This means I am focusing on a diet high in fruits and vegetables with no four legged animals and no birds to include eggs. Additionally, I will be eliminating all nightshades (which I actually haven’t eaten in years) and while I am allowed limited fish, I will not be consuming shellfish (my favorite) nor will I be eating tuna, swordfish or catfish. Furthermore, my diet does NOT include nuts. While I am permitted to eat seeds – sunflower, flax, pumpkin, hemp – I am not allowed to consume nuts, nut milks, or nut products. Lastly, there is NO gluten. This includes wheat, rye, barley and oats. However, I can consumer long grain rice, quinoa, millet, and amaranth. I was very encouraged when I reorganized my pantry and discovered that I already had most of the approved grains in grain and flour form.

The reason I thought it was important to share my current dietary focus, is because when you go to the market or health food store and start to look at the back of the packaging for most plant-based alternatives for meat and cheese, the majority of these items contain gluten, nuts and/or soy. That’s pretty unbelievable, here I thought I was going to commit to being more planted based and I’d simply be able to go to the “healthy” section of the store and grab something from one of the new popular alternative brands like Beyond Meat or Impossible Burger. Unfortunately, that’s not going to work for me.

The good news is that it re-enforces the topic of today’s post – make your own food. The only way to truly know what you are eating and how it works for your body is to understand the process by which the food was created and what raw ingredients are assembled to get the final product.

Yesterday, I began working on two new homemade products: Adzuki Bean Tempeh and Sunflower/Pumpkin Seed Ricotti.

The reason I picked these two items was driven based upon what I wanted to eat next week – Adzuki Bean Tempeh stir-fried over mixed vegetables (next week I might try fermenting my own Kimchi) and Vegan Lasagna.

When I was in the market yesterday, I noticed the first ingredient in almost all the Tempeh was “vital gluten” or “vital wheat,” neither which I want to consume. Secondarily, most Tempeh is based on soy and while I am not technically avoiding soy, I am definitely trying to limit my exposure.

Dr. Nibodhi had actually mentioned that the local Whole Foods in Austin has one of the best Adzuki Bean Tempeh his ever eaten – so that’s what inspired my desire to make my own. I’ll let you know in a day or so how it came out.

As for the Sunflower/Pumpkin Seed Ricotti this is also a first attempt, but it’s currently sitting on the counter in a Mason jar with the probiotic, himalayan sea salt and some coconut milk. Again, I’ll check back later.

Thanks for your time today, and remember, the best way to watch what you eat is to make your own food.

Now go Do The Work Today!

Much Love


As we continue our discussion of healthy living, it’s very important to focus on drinking water.

At the most basic level, drink more water.

When I was at West Point, the number one thing were told was “drink water new cadet!” And that saying has served me well throughout my life.

In terms of your health, one of the easiest habit changes to focus on is water consumption. Simply start by waking up and having a glass of room temperature water with squeezed lemon juice. The concept of consuming temperate water when waking is embraced by Ayurvedic and Chinese medicine. In both cases, this first glass of water helps stimulate the villi in your intestine to help move cellular debris and other waste out of your body.

But water has lots of other benefits to include hydration, clear skin, boosting immunity, and helping your kidneys. To learn more, check out 10 Reasons Why You Should Drink More Water

The other thing that is very important to consider is the quality of the water you drink. While a lot of people love their tap water, they need to be cautious about the added chemicals like chlorine and fluoride that are normally added to municipalities.

Right now, I am drinking filtered water through a refrigerator, but ideally you would drink a more alkaline water to help reduce the acidity of your body.

I am currently shopping for a new in home system – either an Apex Water Filtration System or something more like a Berkey. I think the Apex is more convenient but it’s also a bit more of a burden to install. I’ll let you know what I decided once I hear back from a friend.

Okay, so for today, lets focus on drinking a glass of water when we wake up. Then at least one glass with each meal and ideally a total of about 10 glass or 2.5-3 liters per day.

I’ll leave you with a few quick videos from last night’s meal prep.

Incremental Changes

One of the most important things to do when transitioning to a healthier lifestyle and diet is to focus on making incremental changes. Rather than trying to make huge swings in your behavior, start with measurable steps. You don’t have to cut out all red meat, just start by cutting your portion size or frequency. So if you normally eat an entire steak, try to only eat 6 to 8 ounces. Ultimately, your goal should be a protein portion size of approximately 3-4 ounces to accompany your vegetables.

Today, I want to share a video that Angie and I made last night that shows Team Harrison trying to pull together a family meal integrating food for everyone.

Dad is on the Prolon Fast, while Angie and the kids are eating Greensbury Market Skirt Steak cooked on my new Smithey pan with Japanese Yams pressure cooked in our new Insta-Pot.

I can tell you was everything was delicious.

We hope you enjoy.

And remember, please just do the work today.

Day 2 of Healthy Living

How to get started

One of the biggest problems people face when making life changes, is the simple act of getting started.

Often the beginning of any new diet, exercise program, meditation or other habitual change can be a daunting task.

Most of us have said to ourselves, I’ll start on Monday, the first of the month, or of course, after New Years.

It really doesn’t matter when you start, just start. And if you say Monday, and you don’t get started until Wednesday, then be kind to yourself and just congratulate yourself when you do get started.

The other big problem for most people is how to get started. You don’t want to be so drastic that your new program is unattainable. In my experience, it’s always easier to smart small and build upon your initial success.

How we eat is probably the most important overall factor in our health and longevity. We’ve all heard the saying “you are what you eat.” There is a lot of truth in this statement and in fact, if you can find a diet and lifestyle that gives you more energy and focus while providing the right levels of micro and macro nutrients then the overall benefits are remarkable.

Today, there are a lot of different types of dietary lifestyles with people embracing intermittent fasting, ketogenic diets, and vegan or plant based diets.

Whatever diet you want to try – start and see what works.

Personally, during my current journey I am going to combine intermittent fasting with a vegetarian based diet. My vegetarian diet will be mostly vegan with the elimination of dairy and animal protein from 4 legged animals and birds, however I will still be eating fish. (And for those of you who have been following Greensbury, don’t worry, I will still be cooking delicious organic meats and sustainable seafood for my wife and kids).

I am targeting about 80% green leafy vegetables and 20% legumes, seeds, fruits, and fish. Additionally, I am following an Ayurvedic programs that incorporates fasting by targeting 1-2 meals a day. The first meal window is 9-10am and the second meal window is 12-2pm with no food after 6pm. In fact, I will try not to eat after the lunch meal which is the primary meal of the day.

To start my transition, I am actually using a program called Prolon. The Prolon program is a fasting mimicking diet that is vegan based. It comes in a box with all five days of the meals included in individual packaging with a simple guide of what to eat when. It’s super easy and the food is pretty tasty consisting of nut bars, soups, kale crackers and olives. I’ve only used it once before but I felt amazing and lost about 12 lbs in the first week. I am on day 2 and I have already shed 4 lbs.

This transitional program allows me to not have to think about what to eat when I get started. Then as I transition back to regular food, my system is already primed for the new lifestyle.

Another easy way to get started is an elimination diet. Make a list of things that you need to cut back on and then simply start eliminating them from what you eat. You can do this with gluten, dairy, red meat, etc.

I know that a lot of people think about eliminating carbohydrates is the key to weight loss and healthy living, but that is simply not the case. I think a lot of people confuse gluten with carbohydrates. Gluten in general is a very inflammatory food, whereas carbohydrates can be very beneficial. The consumption of sweet potatoes, legumes, seeds, quinoa, millet, long grain rice and fruits actually provide critical nutrients that our bodies need for energy. While you might think that protein is what your body and brain need the most, it is in fact carbohydrates. And when you eat protein your body simply converts the protein into carbohydrates.

Whatever diet you do pursue – please cut out sugar. Sugar is the most destructive additive to our systems. Did you know that cancer feeds off of sugar. Refined sugar is bad – plain and simply. This doesn’t mean that all fruit is bad because it has sugar. In fact, small servings of fruit can be very beneficial due to the nutrients and the energy your body gets from the fruit. I’d recommended lots of berries, red grapes, cherries, apples, kiwi, guava, mango, papaya and pineapple. However, according to Ayurvedic guidelines you should not mix fruit with the rest of your meal. In fact, have your fruit 90 minutes before or 2 hours after your other food. The only exceptions are avocados, olives and coconut. For me, this means that fruit will be the primary food at the breakfast meal without any other vegetables or protein. You can mix the fruit with coconut yogurt and you can chop in some cilantro to help detox. Cilantro is one of the best naturally chelation foods and can help remove heavy metals and other toxins.

That’s a lot for today, so think about it and then lets do the work today.

Day 1 – New Beginnings

Most people have had a lot of time to think and reflect during Covid-19 about their lives. In fact, one might argue that we’ve had too much time to evaluate our family, our job, where we live and ultimately what’s important in life.

I know for me that this period has been an amazing experience to spend more time with my family, focusing on quality time with my wife and kids. I really want to concentrate on the people and things that actually matter.

But at the same time, I have had plenty of time to eat, sleep, do pilates via Facetime, Yoga via Zoom and the occasional Peloton ride. I have also watched and read more than I ever would have during “normal” life. One of the things that has been of particular interest, is how I eat, meditate and practice self-care. I am very intrigued by Game Changers. This documentary essentially makes the case for a vegetarian based diet and the overall benefits for health and performance. The information very much aligns with a concept known as Food as Medicine which is the basis of Ayurvedic medicine. It also is very similar to concepts by a dear friend, Andrew Sterman who has recently published two books about Food for Energy and Healing.

For most of us, change and transformation is hard.

Therefore, we can’t look at drastic changes. We need to think about where we want to be in 5 years and then slowly make the changes to accomplish those goals. It’s a journey.

The purpose of this blog is to essentially help me and anyone that is interested in joining my journey to have information and tools to make changes to better our overall quality of life.

And really to live a full happy and healthy life.

To that end, the goal is not to do it all at once, but to Do The Work Today so that ultimately we can all arrive where we want to be.

I hope this site will help.