This is a fun family meal or snack with a large green salad on the side.

Ingredients:

  • 3 large sprouted wheat tortillas and/or 4-6 corn tortillas
  • 1 cup broccoli florets
  • 1/2 cup carrots, cut in rounds
  • 1/2 zucchini cut in small chunks
  • 1/2 cup sweet potato, cut in chunks
  •  1/2 cup spinach or kale, chopped
  • 1/2-1 cup chopped or sliced pitted olives of your choice
  • 1/2 cup garbanzo beans
  • 1/2 cup other protein sources (chunks of chicken, other beans, etc)
  • 1 cup cheese (mozzarella, cheddar, parmesan)

Here’s How:

  1. Preheat oven to 350.
  2. Place cut up tortillas on cookie sheet, drizzle with olive oil and a sprinkle of sea salt. Bake until crisp and slightly browned.
  3. On another cookie sheet, place the veggies, drizzle with olive oil and sea salt and bake for 15 minutes or until almost done.
  4. Let whoever is eating, assemble their own cluster of Nachos the way they want it.
  5. Bake for 10 more minutes until cheese is melted and serve.

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Ingredients:

  • 6 chicken legs, washed and dry
  • 2 eggs
  • 1/2 cup sunflower seeds
  • 1/2 cup pumpkin seeds
  • 1/2 cup sesame seeds
  • 1/2 tsp sea salt
  • 1/2 tsp paprika
  • 1/2 tsp oregano
  • 1/2 tsp 21 seasoning salute (Trader Joe’s) optional
  • fresh ground pepper to taste

Here’s How:

  1. Cover cookie sheet with tinfoil.
  2. Prepare chicken and place on cookie sheet in fridge to dry.
  3. Allow eggs to come to room temperature.
  4. Place seeds and spices in a food processor and mix until coarsely ground.
  5. Preheat oven to 375
  6. Dip chicken in eggs, then roll in seed mixture and place on cookie sheet.
  7. Bake for 25 minutes on each side.

Serve with a lovely green salad.

You can use egg and seed mixture to dip other things into, such as certain veggies (zucchini, onion, peppers) or tofu, tempeh, pork, etc.

 

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  1. Do everything you can to be kind to your Self. Remember that we are always attempting to care for ourselves, even when our behaviors have negative consequences. Practice noticing and halting the self-criticism as soon as you can by treating yourself the way you would an innocent child who just got hurt. Soothe, be kind and compassionate.
  2. Seek support either professionally or through a friend that truly gets you!
  3. Take small steps to set yourself up to move in the direction you desire. If healthier choices, a sense of self-control and even trimming down are your desires, you can begin to incorporate behaviors and ways of living to support the process.
  4. Choose to make changes when you are in a more resourced place; rested, maybe after physical activity or having spent time around those who love and appreciate you.
  5. Take an honest look at the behaviors you would like to change, or incorporate new ones.
  6. Start small and experience the success of the change before tackling another one. For example, let’s say you tend to crave “something in the evening”. Make a deal with yourself that just once per week, you will “put yourself to bed instead of nibbling”, or plan ahead for a nighttime craving by waiting on your treat, for that particular time. Or substitute the less healthy choice for one that might be overall less damaging, ie. instead of a rich, high sugar ice cream, try Halo Top or Coconut Bliss.
  7. Get yourself small dishes you like, and fill a tiny dish rather than a larger one (feels more satisfying) Tiny spoons are helpful too.
  8. Savor each bite, going slowly, using mindfulness techniques (https://www.mindful.org/6-ways-practice-mindful-eating/) to practice being very present for the delicious experience.
  9. Remember that we go through different phases in our lives, and all of it is for learning and growing, however painful it sometimes feels.
  10. Keep allowing your self to imagine and believe that you can create what you long for…

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Edamame are a great source of protein and are significantly lower in carbohydrates than many other legumes. One cup of edamame contains 190 calories, 18 grams of protein, 8 grams of fiber and only 13 grams of carbs. (most other legumes are 40-50 grams) It contains your daily iron requirement, vitamin C, calcium, potassium, copper, zinc, phosphorus, riboflavin, niacin and vitamin K.

They are sold in the pod or already shelled. They are a fun party food, snack or part of a meal, especially when you have to work a little to nibble them out of the pod.

You can serve them with a simple miso soup, sautéed spinach and garlic, perhaps  sushi (homemade nori rolls), a seaweed or green salad. A dry delicious sake would complete this Asian meal.

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    Lentils are high in protein at 12 grams per 1/2 cup. They are high in fiber, potassium, folate, iron and manganese and low on the glycemic index. They make a tasty soup especially in the winter or on rainy days.

    Ingredients:

    • 2 cups lentils
    • 4-5 cups water or broth (vegetable or chicken) depending upon how thick you like your lentil soup
    • 1 can of tomatoes with juice (15oz) pureed
    • 3-4 carrots chopped
    • 3 celery stalk chopped
    • 1/2 large onion chopped
    • 1 bay leaf
    • 1 tsp oregano
    • 1 tsp basil
    • 1/2 cup fresh chopped parsley
    • 1-2 cups chopped greens of your choice
    • sea salt and pepper to taste
    • 2 tsp ghee or avocado oil

    Here’s How:

    1. With an instant pot, place the lentils, tomatoes and bay leaf in the pot, close and choose the soup setting and the lentils will be done in 10 minutes. You can then depressurize the pot by carefully opening the release valve to allow the steam to release. Or in a soup pot on the stove, simmer lentils, bay leaf and tomatoes for 1 1/2 hours.
    2. Chop onion and garlic and place onion in a heated skillet with 2 tsp of ghee or avocado oil and sauté until golden.
    3. Add celery that has been cut into bite sized pieces and sauté for 3-5 minutes.
    4. Add carrots that you have cut up next and cook for another 5 minutes.
    5. Add broccoli florets and when almost done, add the rest of the greens, cover, turn off heat and let sit on the stove.
    6. When the lentils are done and depressurized, add the veggies, herbs and salt and pepper and enjoy!

     

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    The salty miso, creamy feta and sweet tart apple with the crunch of the tortilla are a satisfying end to a meal or a yummy snack!

    Ingredients:

    • 1 sprouted tortilla (or half as they are large)
    • 1 1/2 tsp light or white miso
    • 1 oz sheep’s milk feta crumbled
    • 1/2 apple sliced thin

    Here’s How:

    1. Toast tortilla till crispy and stiff but not burned
    2. Spread thin layer of miso all over it.
    3. Sprinkle feta on top
    4. Arrange apple slices on top of that.

    Delicious!

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    This cake is light and delicious, a lovely way to end the Passover meal or serve to gluten free guests anytime.

    Ingredients:

    1 1/2 cups almond flour

    1 tsp baking powder

    1/4 tsp cardamom

    1 tsp apple cider vinegar

    4 eggs, separated

    1/2 cup sugar, divided equally into 1/4 cup containers

    pinch of sea salt

    2 T lemon zest, packed

    8″ spring form pan

    Here’s How:

    1. Preheat oven to 350.
    2. Grease the 8″ spring form pan.
    3. Separate eggs and allow to come to room temperature.
    4. Beat egg yolks, lemon zest and 1/4 sugar until smooth with a wooden spoon.
    5. Whisk almond flour, baking powder, cardamom and add to egg yolk mixture. Beat till well combined and looks like a thick paste.
    6. Whip egg whites with 1/4 cup sugar, when bubbles form, add salt and vinegar and continue just until soft peaks form.
    7. Fold into almond mixture a little at a time.
    8. Place batter into pan and bake for 30 minutes.

    Serve with a sprinkle of powdered sugar or prepare Optional Blackberry Sauce

    Ingredients:

    3 cups fresh or frozen blackberries

    3 T organic sugar

    1 T raspberry preserves (optional)

    2 tsp grated lemon zest

    2 tsp arrowroot

    1 T sweet red wine or port (water can be substituted)

    Here’s How:

    1. Mix arrowroot and wine in tiny bowl and set aside.
    2. Place berries in saucepan on stove with sugar and simmer for 5 minutes, crushing berries while cooking.
    3. Add arrowroot mixture and simmer for 1-2 minutes until thickens.
    4. Remove from heat, stir in lemon zest and let cool.
    5. Pour into pitcher and serve with each slice of cake.

     

     

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    Ingredients:

    • 1 1/2  bags of frozen cauliflower rice
    • 1/4 cup shredded parmesan
    • 1 large fresh mozarella lump
    • 1/2 tsp oregano
    • 1/4 tsp garlic powder
    • 1/2 tsp salt
    • Various toppings in addition to the cheese could be olives, sliced mushrooms, diced or sliced red peppers, capers, artichokes, or whatever suits you

    Here’s How:

    1. Preheat oven to 400
    2. Warm the frozen cauliflower in a skillet on the stove.
    3. Mix all the ingredients together
    4. Spread the crust mixtureon a parchment paper resting on a baking sheet
    5. Bake for 30 minutes at 400
    6. Add the toppings and bake another 10 minutes

     

    warmed frozen cauliflower in skillet
    blended all ingredients together
    spread on parchment paper on baking sheet
    baked 30 min at 400
    put on toppings and baked 8 min on pizza setting

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    Ingredients:

    • 2 large tart, crisp apples, cut into slices, then 1/2″ pieces
    • 2 T ghee
    • 1 1/2 tsp cinnamon
    • 1/4 tsp sea salt
    • 1 cup rolled oats (quick cooking offers nice texture)
    • 1/4 cup monk fruit sweetener
    • 1/2 cup almond meal
    • 1/2 cup almond flour
    • 1 cup chopped nuts of your choice (pecans, almonds, filberts, walnuts)
    • 1/2 tsp sea salt
    • 2 tsp cinnamon
    • 5 T ghee

    Here’s How:

    1. Preheat oven to 375
    2. Melt 2 T ghee in skillet and sauce apples, cinnamon and salt for 7 minutes.
    3. In a mixing bowl, add the rest of ingredients and stir thoroughly.
    4. Cover apples with mixture, press down slightly.
    5. Bake in oven for 30 minutes.

    Serve with greek yoghurt or by itself.

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    Keto Chocolate Almond Butter Bars

    in HOLIDAYS,SWEET TREATS

    Ingredients:

    • 1 cup almond butter (organic, salted)
    • 3/4 cup monk fruit
    • 1/4 cup cold water
    • 1 tsp vanilla extract
    • 1/4 teaspoon cinnamon
    • 1 dark chocolate bar (72 or higher) bar ( 3.5 oz total bar) melted

    Here’s How:

    You will need 1 candy thermometer and 3 small heavy saucepans ( one should be a double boiler)

    1. Line a small pyrex dish with parchment paper or plastic wrap hanging over the edge, approximately 7/11″
    2. Place chocolate in double boiler and melt.
    3. Place monk fruit and water in a heavy saucepan, and heat to 248 Fahrenheit. Stir only till beginning to boil.
    4. While sugar mixture is heating, place nut butter in another sauce pan and warm.
    5. Mix together almond butter, vanilla and sugar mixture and blend quickly with electric mixer and blend till just beginning to look a bit grainy.
    6. Spread 1/2 melted chocolate on parchment and chill in fridge for 5 minutes.
    7. Spread nut butter mixture on to p of chocolate and even out with spatula. Chill for 10 minutes.
    8. Spread remaining chocolate  on top of nut butter.
    9. Cover, cool to room temperature and chill in fridge.
    10. Cut into small squares to eat.

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    Crust Ingredients:

    • 1 cup raw pecans
    • 2 T coconut sugar
    • 1 1/2 tsp melted coconut oil or ghee
    • 1 1/2 tsp water

    Torte Ingredients:

    • 2 cups soaked raw cashews (cover with water for 24 hrs, then drain, and puree in food processor or blender till creamy) Set aside.
    • Use 1 cup of pureed cashews for Torte
    • 1 1/4 cups coconut milk, thoroughly mixed
    • 3/4 cups water
    • 2 1/4 cup raw pecans
    • 2 T ground flax seeds
    • 2 T arrowroot
    • 1/4 tsp sea salt
    • 1/4 cup coconut sugar
    • 1/2 cup maple syrup
    • 2 tsp vanilla extract

    Cream Ingredients:

    • 1 cup cashew cream (from soaked cashews above)
    • 1/4 cup raw pecans
    • pinch of sea salt
    • 2 t maple syrup
    • 1/2 tsp vanilla extract

    Pecan Topping Ingredients:

    • 2 cups rw pecans
    • pinch of sea salt
    • 1/3 cup maple syrup
    • 2 tsp filtered water

    Here’s How:

    Crust:

    1. Line the bottom of a 9″ spring form pan with parchment paper.
    2. Place all crust ingredients in a food processor and pulse until like bread crumbs and press into pan. Chill for 30 minutes.
    3. Preheat oven to 325 and after 30 minutes, bake crust for 12-15 minutes. Remove and cool.

    Torte:

    1. Preheat oven to 350
    2. Place all ingredients in food processor and blend until creamy.
    3. Pour into chilled crust and bake for 1 hour.
    4. Cool, then chill for 8 hours.

    Cream:

    1. Combine all ingredients (reserved cup of cashew cream) plus the rest and blend until completely creamed.
    2. After crust and torte have chilled, use a rubber spatula and a butter knife (as needed) and spread cream on top of torte.

    Pecan Topping:

    1. Place the candied pecans on top of the cream, covering the whole torte and chill for about 2 more hours before cutting into this very delicious satisfying torte.

    Serve over the holidays instead of pecan pie. Yum!

     

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    This is a bit of effort but not difficult and a fun, different dinner, especially for guests.

    Ingredients:

    • 1 1/2 -2 los chicken thighs, boneless and skinless is easiest
    • 1 small red onion, sliced
    • 1/3 cup olive oil
    • 2 lemons, zested and juiced
    • 4-5 garlic cloves, chopped
    • 1 tsp sea salt
    • fresh ground pepper to taste
    • 2 tsp ground cumin
    • 2 tsp paprika
    • 1 tsp cinnamon
    • 1/2 tsp allspice
    • 3/4 tsp ground coriander
    • 1 tsp turmeric
    • 1 head collard greens, stems carefully removed and halved

    Here’s How:

    1. In a large bowl, place chicken, onion, olive oil, and all spices (everything but collard greens) and toss well. Refrigerate for about an hour to marinate chicken with spices. (you can leave it overnight if desired)
    2. Transfer chicken to instant pot, or pressure cooker with 1/4 cup water ( 15 minutes) or  slow saute or bake until shreddable. (1 hour)
    3. Place enough water to immerse collard greens in a wide, deep skillet and one at a time with prongs, wilt each collard green ( less than a minute per sheet)
    4. When the chicken is done, shred with a fork, strain but save broth for a future soup and begin creating collard wraps by setting drained chicken on top of a leaf, tuck ends and roll.
    5. Serve or store for lunch the next day.

    Serve with a dip such as fire roasted tomato dip .

     

     

     

     

     

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    This warming delicious drink is loaded with anti-oxidants and anti-inflammatory properties. I love to make this for my husband in the evening instead of hot cocoa as it promotes restful sleep as well!

    Ingredients:

    • 1 cup of milk of your choice (Trader Joe’s sells a Almond beverage vanilla unsweetened that is  tasty)
    • 1/2 cup water
    • 1 cinnamon stick
    • 1/2″ turmeric, grated or sliced or 1/2 tsp turmeric powder
    • 1/2″ piece of sliced ginger or 1/4 tsp ginger powder
    • 1/4 tsp whole peppercorns or several sprinkles of fresh ground pepper
    • 1 T coconut cream (I love Tropical Traditions)
    • 1 heaping tsp of agave, honey, maple syrup, coconut sugar or for low carb, a packet of stevia or spoon of monk fruit sweetener.
    • a sprinkle of cinnamon at the end, on top

    Here’s How:

    1. Whisk ingredients through peppercorns in a small heavy saucepan until simmering for 10-15 minutes, then strain. (If using all powdered herbs, no need to strain)
    2. Add coconut cream and sweetener and heat until dissolved.
    3. Pour into mug and sprinkle with cinnamon.
    4. Consider making bigger batches and storing in fridge for up to 5 days.

     

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    Cauliflower is low in calories, contains almost all vitamins and minerals and is high in fiber which feeds healthy bacteria, reduces inflammation and helpful for digestive health.

    It is very versatile and receptive to a variety of spices and cooking methods. Below is a roasted dish with Indian spices which I am particularly fond of as the weather cools as it is warming to the body.

    Ingredients:

    • 1 head of cauliflower
    • drizzle of olive oil (1-2 T)
    • sea salt and pepper to taste
    • 1/2 tsp garlic granules
    • 1-2 tsp curry powder of your choice (I use Vata Churna, which you can order from Maharishi Ayurveda, and it’s delicious)
    • 1/8 cup finely chopped parsley (optional)

    Here’s How:

    1. Preheat oven to 425.
    2. Cut cauliflower into florets and place in a large bowl.
    3. Drizzle olive oil and sprinkle with spices and mix well.
    4. Place on a cookie sheet and bake for 15-30 minutes until slightly browned.

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    I personally love salads and believe it is important to eat some raw food daily for the enzymes. “Dark’ leafy greens are much more nutrient dense than iceberg lettuce. The brighter the color veggie, the more nutritious! Vegetables are a great source of fiber and low in calories so one can ingest a large bowl, which makes the eating experience last with some  (1/3 at the most) protein and feel satisfied and get great health benefits!

    Salad for 2 for dinner, or 6-8 as a side

    Ingredients:

    • 6-8 cups of salad greens, feel free to mix romaine, dark leafs such as kale, spinach, arugula, beet greens, etc.
    • veggies chopped of your choice for crunch (carrots, celery, radishes, green onion, pickled beets (optional)
    • olives (optional)
    • parmesan or feta (optional)
    • roasted pecans (optional)

    Here’s How:

    1. Place  greens in a large salad bowl after washing and cutting or tearing into bite-sized pieces.
    2. Sprinkle with veggies of your choice.
    3. Lightly dress with Champagne Vinaigrette, Nina’s Vinaigrette, or Preserved Lemon Sauce or Dressing.
    4. Sprinkle with parmesan and nuts (optional).
    5. Serve with protein of your choice. On a night that I don’t have time to cook, I might add one or two chopped hard boiled eggs and call it good. Or I might open up a can of sardines or kippered snacks and add to the salad or eat 3-4 slices of crispy turkey bacon.
    6. Enjoy!

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    Both arugula and kale are loaded with nutrients: They are both cruciferous vegetables, high in fiber, have protein and arugula contains a certain chemical that slows the progression of cancer. It also lowers blood pressure, improves muscle oxygenation during exercise, (high in nitrate) and is high in vitamins A, K, C, calcium and folate. Kale is chock full of vitamins A, K, C, B6,manganese, copper, calcium and potassium. Kale is considered one of the most nutrient dense foods on the planet and is all so an anti-cancer nutrient.

    Every day I eat a large green salad, (4-6 cups) most often with lacinato kale (dinosaur kale) and arugula as the base.  It is satisfying to taste, chew and lasts a long time. I find lacinato kale the best tasting raw kale. The red and green curly kale make great kale chips, and work well cooked as well.

    Salad for 2 for dinner, or 6-8 as a side

    Ingredients:

    • 8-10 packed cups combination of kale and arugula
    • 3 large radishes, sliced into 1/8″ rounds and then matchsticks
    • 1/4 cup parmesan cheese, cut with a peeler into thin strips
    • 1/4 cup slivered toasted almonds

    Here’s How:

    1. Place  greens in a large salad bowl after washing and cutting or tearing into bite-sized pieces.
    2. Sprinkle with radishes.
    3. Lightly dress with Champagne Vinaigrette, Nina’s Vinaigrette, or Preserved Lemon Sauce or Dressing.
    4. Sprinkle with parmesan and nuts.
    5. Serve with protein of your choice. On a night that I don’t have time to cook, I might add one or two chopped hard boiled eggs and call it good. Or I might open up a can of sardines or kippered snacks and add to the salad or eat 3-4 slices of crispy turkey bacon.

     

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    In the early fall, green tomatoes are bountiful! Here’s a way to use them and create a lovely, holiday taste treat.

    Yield: 4 quarts or 8 1/2 pints (which I prefer for gift giving)

    Ingredients:

    • 2 1/2 cups chopped green tomatoes
    • 2 1/2 cups coarsely chopped white cabbage
    • 3/4 cup of finely chopped sweet yellow onion
    • 2 T kosher salt
    • 1 cup chopped red pepper
    • 2 cups apple cider vinegar
    • 1 cup filtered water
    • 4 T brown sugar
    • 2 T organic pickling spice
    • 1/2 T mustard seeds
    • 1 tsp celery seed
    • sprinkling of red pepper flakes

    Here’s How:

    1. Combine veggies and sprinkle with salt. Stir, and let sit.
    2. Prepare canning jars by immersing under water in a canning kettle and simmer.
    3. Place lids in small saucepan covered with water and simmer.
    4. In medium-large saucepan,  combine vinegar, water and spices. Simmer.
    5. Drain the veggies, add to vinegar mixture and stir.
    6. Use a slotted spoon to transfer mixture to the jars, leaving 1/4″ at the top. Wipe rim before placing sealing lid on top.
    7. Allow jars to cool, label and save for Holiday gifts – or enjoy yourself! (They’re especially good with a protein of your choice.)

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    Ingredients:

    • 5 cups chopped green tomatoes
    • 1 cup sliced sweet onion
    • 1 tsp kosher salt
    • 2 cups light vinegar of your choice (rice, white, or white balsamic)
    • 3/4 cups brown sugar
    • 3/4 cups finely chopped raisins or currants
    • fresh ground pepper to taste
    • 1 T grated lemon rind

    Here’s How:

    1. Place approximately 5 clean half pint jars in a hot water bath or dishwasher on warm.
    2. Place sealing lids in a small sauce pan and keep warm and keep rings available for assembling.
    3. Combine chopped green tomatoes, onion and salt in a bowl and stir.
    4. Combine vinegar and sugar and stir until dissolved over medium heat.
    5. Add chopped raisins and stir, keeping it hot.
    6. Drain the tomatoes and onions and add to vinegar mixture, stir, add seasonings and cook until consistency of chutney (a bit runnier than jam).
    7. Be patient (at least an hour on low heat) and spoon into clean warm jars, cover with sealing lids and rings. Set on counter to cool.
    8. Label with name and year and give as Holiday Gifts or enjoy on your own with pork shoulder or amazing brisket.

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    Making quick pickles is easy, fast and a great way to eat a healthy snack or serve for guests. You can use almost anything in the fridge. They are delicious on their own, or even better dipped into a variety of Dips.  (This is one I really like: My New Favorite Tahini Yoghurt Dip.)

    Ingredients for brine: 

    Yield 2 pints, preferably in wide mouth jars

    • 1 cup vinegar (anything white or light colored)
    • 1 cup water
    • 2 T kosher salt
    • 3-4 T organic sugar (or monk fruit sugar if desired)
    • Seasonings – in each pint jar, you can be creative and add 1/2 tsp of mustard seed, coriander seed, celery seed, fennel seed (or 1 star anise in each jar), a sprig of fresh herbs such as dill or parsley, and maybe a dash of red pepper flakes and several slices of fresh garlic and/or ginger.
    • Veggies you might consider: carrot sticks, celery sticks, sugar snap peas, green beans, radish, watermelon radish, cabbage chunks, zucchini rounds, cucumbers, red pepper – almost anything in the fridge

    Here’s How:

    1. Wash and heat in a water bath or dishwasher 2 pint jars, preferably wide mouth as they are easier to stuff.
    2. Place 2 fresh lids and rings in enough water to cover in a small sauce pan and keep warm.
    3. Place first 4 ingredients in a medium sauce pan, stir and keep warm.
    4. Stuff your jars with veggies, sprinkling spices mid-way and then again at the top.
    5. Pour liquid to cover all the veggies, cover with lid and ring, cool on counter, store in fridge.
    6. Wait 3 days before indulging. These veggies will last for around 3 weeks.

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    • 1/2 cup Tahini
    • 1/3 cup greek non fat plain yoghurt
    • 1 T umeboshi plum paste
    • 1/2 lime juiced
    • 1/2 cup water
    1. Mix all ingredients until smooth.
    2. Chill and enjoy as a dip for veggies or spread on crackers or sandwiches. Or, use as a dip in a Buddha Bowl.

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    Simple Tasty Chia Seed Pudding

    Chia seeds are high in fiber, protein, manganese, calcium, omega-3’s and antioxidants. Chia seeds promote healthy skin, a healthy heart, bones, digestive system and promote healthy skin. 1 oz of Chia seeds (2 Tablespoons) is about 140 calories, 4.5 grams of protein, 10 grams of fiber. Ingredients: 2 T chia seeds 1 cup almond beverage vanilla […]

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    Unbelievably Tasty Bone Broth

    Years ago, I attempted to make bone broth but couldn’t handle the odor in the kitchen nor the taste when it was done. I never considered making a tasteful soup stock but rather pure bone broth. The ingredients below can be altered based on what you have in your kitchen. The apple cider vinegar is […]

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    Bacon Wrapped Dates (with Turkey Bacon)

    Ingredients: 1 package turkey bacon 8 medjol dates 8 almonds 8 toothpicks Here’s How: Preheat oven to 400. Use a cookie sheet and lay out each piece of bacon. Slice open dates just enough to remove pit and place an almond inside and squish it back closed. Place stuffed date on edge of bacon and […]

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    Pork shoulder

    Ingredients: 3-5lb pork shoulder or pork butt (known on the west coast as shoulder, east coast as butt) 10 garlic cloves, mashed 2 t kosher salt 2 T dried oregano 2 T apple cider vinegar 2 T lemon juice lots of fresh ground pepper Here’s How: Mix all ingredients starting with the garlic in a […]

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    Rhubarb Shrub

    Rhubarb is deliciously tart and makes a great shrub—a vinegar-based syrup and is a delicious way to add sweetness and acid to any cocktail or non-alcoholic summer beverage. You create a syrup, by macerating fruit ( or vegetables) with sugar, and then fortifying it with vinegar ( or alcohol) , which not only helps preserve, […]

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    Fire Roasted Tomato Dip

    Ingredients: 2/3 can chopped fire roasted tomatoes (14.5oz) 1/2 can chopped green chilis (4oz) 2 1/2 T tomato paste 1 1/2 tsp tom yum paste 2 tsp fish sauce 2 garlic cloves 1/4 preserved lemon, rinsed, deseeded 1/2 cup chopped red pepper 1/3 cup chopped red onion or shallot salt and pepper to taste Put […]

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    Spinach Arugula Pesto

    Ingredients: 6 cups spinach 3 cups arugula 1/2 cup walnuts 2 garlic cloves 2 tsp grated lemon rind 2 T fresh lemon juice 1/4 cup grated parmesan 2-3 T nutritional yeast 1/2 tsp sea salt fresh ground pepper 3 T extra virgin olive oil Here’s How: Place walnuts, garlic and cheese in the food processor […]

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    Roasted Turkey Leg with Blackened Seasonings

    Ingredients: Turkey Leg Blackened Seasoning mix: 1 T paprika, 2 tsp dry mustard, 1 tsp garlic granules, 1/2 tsp onion powder, 1 tsp dried thyme, 1/2 tsp cumin, 1/4 tsp red pepper, 1/4 tsp sea salt, fresh ground pepper to taste Drizzle of olive oil Here’s How: Place turkey leg on cookie sheet and drizzle […]

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    Roasted Tempeh with Blackened Seasoning

    Ingredients: 1-2 packages of tempeh Blackened Seasoning mixture: 1 T paprika, 2 tsp dry mustard, 1 tsp garlic granules, 1/2 tsp onion powder, 1/2 tsp cayenne, 1 tsp cumin, 1 tsp dried thyme, salt and pepper to taste 3 mushrooms 1 shallot a handful of spinach Here’s How: Cut up tempeh in strips or cubes […]

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    Blackened Trout

    Ingredients: 1 lb of wild trout, cut into 2 pieces (for ease of flipping in pan) 3 T ghee or unsalted butter, melted 1 T paprika, 2 tsp dry mustard, 1/2 tsp cayenne, 1 tsp cumin, 1 tsp dried thyme, salt and pepper to taste Here’s How: Mix seasonings together and set aside. Melt butter […]

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    Ayla’s Almond Butter Dip

    Ingredients: 2 garlic cloves 1/2 shallot 3-4 chunks crystallized ginger (substitute 1 T fresh grated ginger for cancer healing) 1 can (14.5 oz) diced and fire roasted organic tomatoes 1/2 can tomato paste (6 oz) 1 T tamari 1 T fish sauce 2 T hoisin sauce 1 1/2 tsp yellow curry paste Here’s How: Use […]

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    Hibiscus Echinacea Tea

    Use this tea blend as a pain reliever, blood sugar balancer, and general well-being tonic. Sip throughout the day. It tastes delicious! My dear friend and researcher Richard created this “concoction” that is a panacea: Hibiscus tea alone has many benefits. It can lower cholesterol, it is a diuretic, suppresses appetite, and lowers blood pressure. […]

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    Maple Chipotle Turkey Bacon

    Ingredients: 1 package uncured turkey bacon (8 slices) 1/4 cup real maple syrup 1/8 cup chipotle seasoning (1/4 tsp chili powder, 2 tsp coriander pwdr, 1 T cumin pwdr, 2 tsp oregano, 2 tsp basil, 1 T garlic granules, 1 T organic sugar) Here’s How: Preheat oven to 400. Place turkey slices on cookie sheet. […]

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    Baked Crispy Turkey Bacon

    Ingredients: 1 package (8 slices) uncured turkey bacon 1 large cookie sheet Here’s How: Preheat oven to 400. Place slices one by one on cookie sheet. Bake for 20 minutes or until crispy. Pat with paper towel ( although it is not super greasy) Turkey bacon is wonderfully versatile. Eat alone for quick protein, or […]

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    Nina’s Cioppino

    Ingredients: 2 medium onions, chopped 5 garlic cloves 1 1/2 T ghee or avocado oil 1 bay leaf 1 tsp dried oregano 1 tsp red pepper flakes salt and pepper to taste* 3 T tomato paste 1 1/2 cups dry red wine 1 cup clam juice 2 cups chicken broth* 12-16 mussels 1 lb firm […]

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    Ground Turkey Slaw

    Ingredients: 1 lb organic ground turkey 3 garlic cloves, chopped 4 green onions chopped or 1 large shallot chopped 1 T ghee or 1 T avocado oil salt and pepper to taste 4 cups shredded cabbage 2 tsp finely chopped fresh ginger or 1 tsp ginger powder 1 tsp white balsamic or rice vinegar 1 […]

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    Cabbage Chips

    Ingredients: 1 head cabbage olive oil sea salt Here’s How: Preheat oven to 250 degrees. Peel cabbage leaves and cut into approximately 4″x4″ pieces – little squares. Drizzle with olive oil and sprinkle with salt, then rub to even out oil and salt. Place on cookie sheet and bake until crispy. This will require setting […]

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    Turkey Cabbage Sauté inspired by Katie

    Ingredients: 1 lb ground turkey 1 T ghee or avocado oil salt and pepper to taste 2 tsp chopped fresh ginger 4-5 garlic cloves 5-6 cups shredded cabbage 1/2 cup grated carrots 1/2 cup thinly sliced onions or chopped green onions 2 T toasted sesame oil 2 tsp rice vinegar 1 T liquid aminos or […]

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    Coe’s Favorite Beef Stew

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    Ingredients: 1lb grass fed beef stew chunks (cut into bite size of your choice) 2 T Better than Bouillion chicken broth mixed into 1/4 cup hot water 1/4 cup tomato paste 1/2 cup red wine 1 1/2 T ghee or avocado oil 1 medium onion, coarsely chopped 5 garlic cloves, chopped 3 carrots, cut into […]

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    Amazing Brisket

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    This is an amazing high protein, low carb dish that would be delicious with an arugula kale salad or quick and easy cabbage slaw. Ingredients: Preheat oven to 275. 4 lb brisket (New Season’s has good quality) make a rub in a dish of 1/4 cup paprika, 1/4 cup organic sugar, 1/2 tsp sea salt, […]

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    Chewy Sesame Seed Cookies

    These cookies are crunchy when cool and quite a satisfying sweet treat, like candy! Ingredients: 1 tablespoon butter (softened) 1 large egg 1 teaspoon vanilla extract 1/2 cup sugar 1/2 cup toasted sesame seeds 2 tablespoons buckwheat flour (use coffee grinder and grind 1 1/2 T Kasha) 2 tablespoons tapioca starch 1/4 teaspoon salt Here’s […]

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    Mirenna’s Guacamole

    Ingredients: 3 large avocados 1/4 cup finely chopped red onion 2-3 garlic cloves 1/2 cup lime or lemon juice 1/2 tsp sea salt and fresh ground pepper to taste Here’s How: Slice avocados in half, scoop out inside and mash in a bowl, but leave it as chunky as you like it. Stir in red […]

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    Salmon Ceviche

    Ingredients: 1 lb of raw wild salmon fillet, skinned and cut into 1″ chunks 6-8 limes, juiced 2 small-medium tomatoes, chopped 1/2 medium red onion, diced 1/2 cup chopped parsley or cilantro 1 small can of fire roasted diced green chillies (4oz) Trader Joe’s sells this. 1/2 of a large avocado cut into cubes 1 […]

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    Charoset, a Symbolic Passover Dish

    Charoset  comes from the word cheres in Hebrew which means clay. It is a sweet dark colored paste made of fruits, nuts, spices, and sweet wine, eaten to honor the enslaved Israelites who used mortar to make bricks to build the Egyptian pharaohs buildings. Charoset is one of my favorite dishes during the Jewish Spring […]

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    Mirenna’s Favorite Challah

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    Traditionally, the Jews eat challah every Friday night as they break bread for the Sabbath. This tasty recipe is delicious anytime and makes the best French Toast. Ingredients: 2 cups lukewarm water 3 packages yeast 8 cups unbleached white flour 1 1/2 cups organic sugar 1 1/2 tsp sea salt 2 sticks (1/2 lb) unsalted […]

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    Hearts of Palm salad

    Ingredients: 1 package of hearts of palm (Trader Joe’s), sliced in slivers 1 avocado, cut into cubes 1 bag of arugula (Trader Joe’s) 3 stalks of celery, thinly sliced juice of 1 large lemon or 2 small 2-3 garlic cloves, pressed 1/3-1/2 cup extra virgin olive oil 1/2 tsp sea salt Cut up as instructed […]

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    Deviled Eggs

    This is a great dish to take to a potluck, picnic or block party. Ingredients: 6 eggs 1/4 cup light mayonnaise 2 tsp dijon mustard 1 1/2 tsp white vinegar (I like white balsamic) 1/4 tsp sea salt fresh ground pepper to taste paprika for garnish Here’s How: Place 6 eggs in boiling water and […]

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    Zucchini Pasta with Ground Turkey

    Serves 4: Ingredients: 2 T ghee or avocado oil 1 medium onion, chopped 6 garlic cloves, chopped 1lb of ground turkey 1 small can tomato paste ( use about 2 T for each saute pan) 1/4 cup white wine 2 T wheat free tamari or liquid aminos 6 lacinato kale leaves, chopped with stems removed […]

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    Coe’s Coconut Crunch

    Ingredients: 1 1/2 cups organic unsweetened coconut flakes 1 cup organic unsweetened coconut chips 1/4 cup hulled sesame seeds 1/4 cup black sesame seeds 1/4 tsp of ground Himalayan Pink Salt 1/3 cup real maple syrup Here’s How: Preheat oven to 300. Grease a cookie sheet with olive oil or ghee, or whatever you choose. […]

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    Quick and Easy Slaw, vinaigrette

    Ingredients: 1/4 of head of cabbage, shredded 1-2 carrots, grated 1/4 red onion thinly sliced 1/2 apple, grated (optional) 1/3 cup roasted chopped nuts (pecans or almonds) (optional) 1/3-1/2 cup http://healingthehunger.com/ninas-vinaigrette-salad-dressing/ Here’s How: Place all ingredients in a bowl and toss. Add dressing, a little at a time until lightly coated. Season with salt and pepper. […]

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    Sammie’s High Protein Low Carb Waffles

    This is my grand-nephew’s most nutritious daily meal. He is not an enthusiastic eater but loves his waffle! Ingredients: 2 organic eggs 1 T avocado oil a pinch of salt 1 T organic sugar (optional, I never add it, but kids appreciate it) 2 T oat bran 1 tsp brown rice flour Here’s How:  Heat […]

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    Ground Turkey and Cabbage

    Ingredients: 1 lb ground turkey 3-5 green onions, chopped 4 cups shredded cabbage 1 cup sugar snap peas or snow peas 1 can sliced water chestnuts 2 garlic cloves, minced or pressed 1 tsp finely chopped ginger 2 T wheat free soy sauce 2 T toasted sesame oil or 1 T ghee to saute and […]

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    Ghee or Clarified Butter

    Ghee is a wonderful way to experience the flavor of butter in sautéing at high temperatures, adding butter flavor to baked goods or simply spreading on toast (although it is not as “silky” as butter) Omega 3’s (monounsaturated fats) are healthy forms of fat that can be found in ghee, in addition to other fatty acids […]

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    Nutrition for Dummies

    Plant based eating is most important these days for optimal health. My definition of plant based eating means 2/3 of what you eat each meal are vegetables and maybe some fruit, however vegetables are best to emphasize. I am not against plant based protein sources such as legumes and tempeh although *tofu is controversial, as […]

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    Beet Brownies inspired by my Mirenna who never liked chocolate until now!

    These brownies are chocolatey, moist and satisfying. They are a great source of fiber and protein as well. Warning: I had a difficult time controlling myself… Ingredients: 1 cup cooked beets (approximately 2 medium beets) 2 sticks unsalted butter 8 ounces dark chocolate 1¼ cups gluten free flour 1½ teaspoon baking powder ¼ teaspoon salt 4 […]

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    Zhug, a variation on a Yemenite Dipping Sauce

    My impressive niece Ayla turned me on to this recipe. My husband doesn’t like cilantro as some do have an aversion to this delicious herb so I made it with all parsley but traditionally it is made with equal parts of each. Ingredients: 1/4 tsp whole coriander seeds 3/4 tsp whole cumin seeds 4 green […]

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    Shakshuka, an Israeli Dish for any meal

    If you have the right ingredients, this dish, is easy to prepare and very satisfying and healthy. Serves 4. Ingredients: 1/2 tsp cumin seeds 2 T ghee or avocado oil 2 medium yellow onions, chopped 3-4 peppers, (depending on how large) either all red or a mixture of red and yellow and orange, chopped 1 […]

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    Spare Ribs, Chinese Style

    Ingredients: 3 lb spare ribs, cut into individual ribs 1 (5 inch) piece fresh ginger, peeled 6 large garlic cloves 1/2 cup honey 3/4 cup hoisin sauce 1/2 cup tamari (wheat free) 1/2 cup dry sherry fresh ground  pepper to taste 2 T toasted sesame oil Here’s How: Use a food processor, and pulse ginger […]

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    Coconut Lemon Mousse

    Ingredients: 6 eggs 2 T lemon zest (2 lemons) 4 T fresh squeezed lemon juice ( the 2 previously used lemons) 1/4 cup xylitol 1/8 cup organic sugar 1/2 cup coconut cream (Tropical Traditions or a can of organic coconut cream, skimmed from top) a pinch of sea salt Here’s How: Place egg yolks, sweeteners, […]

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    Flourless Chewy Chocolate Chip Cookies

    Ingredients: 1 cup crunchy or creamy almond butter 1/2 cup coconut sugar 1 T vanilla extract 1 egg 1 tsp baking soda 1/2 cup chopped dark chocolate chips, 70% or higher, or a 1/2 bar of 3.5 chocolate bar can be used. Preheat oven to 350. Combine first 5 ingredients and mix until well blended. […]

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    Chocolate Sauce with Maca Powder

    Ingredients: 1 cup real maple syrup 6 T raw cocoa powder 1 T maca powder * 1 T ghee 1-2 T coconut cream pinch of salt 1 tsp vanilla extract Here’s How: Pour maple syrup into a double boiler and heat. Add cocoa and maca and whisk until smooth. Add ghee and coconut cream and […]

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    Lemon Layer Cake or Lemon Cupcakes

    This recipe has been my daughter, Mirenna’s favorite from childhood into adulthood. It is moist and satisfying, the way I think of dark chocolate being satisfying: it really hits the spot! We don’t make it often as it is made with flour and sugar but oh what  a treat for a special occasion! Ingredients: 1 […]

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    Nina’s Halvah or as Coe says Havalah ( could be Keto Friendly if use monk fruit)

    Ingredients: 1 cup sesame butter (tahini) 1 cup organic sugar (or 3/4  cup monk fruit) 1/4 cup cold water 1 tsp vanilla extract 1/4 teaspoon cinnamon 1 bar of dark chocolate (72 or higher) bar ( 3.5 oz total bar) melted Here’s How: You will need 1 candy thermometer and 3 small heavy saucepans ( […]

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    Another Almond Butter Dip

    Ingredients: 1 cup creamy almond butter 1-2 ice cubes of frozen pesto or1/3 cup fresh basil 1/4 cup parsley 1 T peeled chopped ginger 2-3 garlic cloves 2 T chopped dried apricot or apricot jam 2 T fresh lime juice 1/2 t fish sauce 1 T liquid aminos (or tamari) 1/2 tsp chili paste with […]

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    Making Preserved Lemons

    Preserved lemons are a great gift for the holidays, made in pint jars. I love to use them to make my lemon vinaigrette salad dressing, and they are delicious to use making sauces to pour over fish, chicken and veggies! Ingredients: 1 pint jar 4 small lemons, quartered but held together (like a flower) the […]

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    Roasted Vegetable Medley

    It feels like Winter which always makes me think of roasted vegetables. We are bringing a veggie dish to a friend’s house tomorrow evening so for tonight’s dinner, my husband and I tested out this recipe and tomorrow, I will have it super easy, as everything is cut up, so all I have to do […]

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    Pasta e Fagioli (Bean Soup with Pasta)

    Ingredients: 2 cans cannellini beans 1/2-1 cup white wine 1 medium onion diced 2 garlic cloves, minced 4 slices of pancetta, diced 3 celery stalks, chopped 2 carrots, chopped 1-2 T ghee or extra virgin olive oil 1/2 cup chopped tomatoes (canned is ok) 1 tsp oregano 2 tsp parsley 1 tsp rosemary 1/8 tsp […]

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    Sweet and Spicy Mixed Nuts

    These make great holiday gifts wrapped in wax paper and plastic bags with a little ribbon! Yield: 2 cups Ingredients: 1/2 cup each of walnuts, pecans, cashews and almonds 1/2 tsp sea salt 1/4 tsp black pepper 1/8 tsp cumin 1/8 tsp red pepper 1/8 cup water 1/4 cup xylitol (tastes just like sugar but […]

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    Cinnamon Grape Vinegar

    A great holiday gift, perhaps in a pretty glass bottle! 1 pint white vinegar 1 cup home grown grapes 1 stick cinnamon 1 pint mason jar Here’s How: Place washed whole grapes in pint jar with cinnamon stick with  and fill with vinegar. Cover and let sit on the counter for 30-60 days. Strain liquid […]

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    Sweet and Spicy Almond Dip

    Ingredients: 2 garlic cloves 1/2 ” square fresh ginger 4 apricots 4 pieces crystallized ginger 1/2 cup roasted almonds 1/2cup almond butter 1 T grated lime rind 1 T fish sauce 1 1/2 tsp harissa 2 T liquid aminos or tamari 1/4 cup water 1 T lime juice fresh ground salt and pepper to taste […]

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    Tomato Basil Vinegar/Drinking Vinegar, called a “shrub”

    Shrubs make refreshing, delicious non alcoholic cocktails, especially in the warmer weather. They have been imbibed for centuries and are coming back around. They are fun to create and tasty to drink! They make a great holiday gift! Ingredients: 1 pint white vinegar 1 cup cherry tomatoes 6-8 fresh basil leaves 1 pint mason jar […]

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    Sauteed Fresh Shitakes

    It’s autumn which means Mushroom season in the moist Northwest…Yum! Ingredients: 12-15 fresh shiitake mushrooms, sliced 7 garlic cloves, sliced or chopped 1 T ghee salt and pepper to taste 1/4 cup white wine (optional) Here’s How: Clean by gently brushing dirt off and slice mushrooms and set aside. Slice or chop garlic and set […]

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    Roasted Carrots

    Ingredients: 6-8 fresh sweet carrots 2 tsp coconut aminos or tamari 2 tsp maple syrup 1/4 cup chopped roasted nuts of your choice (filberts, almonds, walnuts, pecans) salt to taste a sprig of parsley (garnish) Here’s How: Quarter carrots length wise and place in a bowl for tossing. Sprinkle with liquid aminos and maple syrup. […]

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    Sauteed Lacinatio Kale

    For breakfast, we had this simple kale, with roasted carrots, turkey bacon and sautéed fresh shiitakes with lots of garlic. Yum! Ingredients: 1 bunch lacinato kale 4-5 garlic cloves, chopped (optional) 1 T ghee sprinkle of liquid aminos or wheat free Tamari sea salt and pepper to taste Here’s How: Wash kale leaves and remove […]

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    Nutty Lime Balls

    These tasty treats are the next best thing to chocolate in my book and I like to have one as an evening treat instead of the stimulation that chocolate might offer. Ingredients: 1/2 cup cashews 1/2 cup almonds (or you can choose whatever nuts you like) 1-1 1/2 t lime zest juice of 1 lime […]

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    Almond Apple Chews

    Ingredients: 1/2 cup raw almonds 1/2 cup dried apples 1/2 cup dates, pitted 1 1/2 tsp cinnamon Here’s How: Place all ingredients in food processor and mix until completely blended. Roll into balls in between your hands, approximately the diameter of a nickel. Store in airtight container in the fridge. You will have approximately 15-20 […]

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    Tomato Based Fish Soup

    Ingredients: 1 large shallot,  chopped 1 small fennel bulb, chopped 3-4 garlic cloves 3-4 stalk celery, chopped 3-4 large carrots,  chopped 1 cup halved baby tri-color potatoes 1 T ghee or avocado oil 1-2 cartons organic chicken broth 1 bay leaf 1 can  tomato paste (6 oz) 1 can tomato sauce (15 oz) 1 can […]

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    Blueberry Muffins

    These muffins can be made totally LOW CARB by substituting Xylitol or swerve  (use 1/4 cup of swerve) and omit the honey altogether. Ingredients: 3 cups almond flour 3/4 tsp baking soda A little less than 1/2 tsp sea salt 1/3 cup maple sugar or organic sugar 3 organic eggs 3 T olive oil or […]

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    High Protein Bread

    Ingredients: 6 eggs 3/4 cups almond butter 1/4 cup coconut oil or melted ghee 1 tsp apple cider vinegar 2 T honey or maple syrup 1/4 cup ground flax seeds 3 T almond flour or garbanzo flour or combination 1/2 tsp sea salt 1 tsp baking soda Here’s How: Preheat oven to 350 Line a […]

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    Egg and Broccoli Muffins

    Yield: 12 muffins Ingredients: 6-8 eggs 2-3 cloves ofgarlic and 1/2 large onion sautéed (optional) 1-1 1/2 cups slightly sautéed broccoli (or leafy cooked greens) 3 slices turkey bacon, crispy (optional) salt and pepper to taste Here’s How: Preheat oven to 400. Cook bacon for 15 minutes or until crispy. When done, turn down oven […]

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    Gluten Free Corn Muffins

    Ingredients: 1 1/4 cups corn meal or flour 3/4 cup gluten free flour 1/2 tsp sea salt 2 tsp baking powder 1/2 tsp baking soda 2 eggs 1 1/4 cups buttermilk or a combination of milk (organic cow, almond or coconut milk) and greek yoghurt to be the volume of 1 1/4 cups and the […]

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    Cleanest Brownies Ever

    Ingredients: 1 cup almond butter 2 T ghee (clarified butter) 1/3 cup maple syrup 1 egg 1 tsp vanilla extract 1/3 cup cocoa powder 1/2 tsp baking soda Here’s How: Preheat oven to 325 Place parchment paper in 8/8″ pyrex dish and grease paper Mix cocoa and baking soda together and set aside Mix all […]

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    Marinade for Grilled Meat: Steak, Ribs, Poultry

    Ingredients: 3 pounds meat of your choice; sirloin steak, ribs or poultry  1/3 cup olive oil  2 cloves garlic – minced 2 tablespoons white wine vinegar  1/3 cup soy sauce (wheat free) 1/4 cup honey or maple syrup 1 teaspoon black pepper Here’s How: Mix marinade by placing everything but oil in a glass measuring […]

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    Red Lentils with Capers and Sun-dried Tomatoes

    Ingredients: 1/2 medium onion chopped 1 T ghee or avocado oil 2-3 garlic cloves, chopped 2 cups red lentils 1 1/2 cups chicken, veggie broth or water 1/2 cup white wine 1/2 cup chopped sun-dried tomatoes 1/4 cup capers salt and pepper to taste Here’s How: Heat skillet, add fat, and saute onion until slightly […]

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    Preserved Lemon Sauce/Dressing

    See how to make preserved lemons and offer as a home made gift during the Holiday Season! Print this recipe or give the link to it with the jar of preserved lemons. Ingredients: 3 garlic cloves 1 preserved lemon with seeds removed 1 heaping T light miso 1/4 cup white balsamic vinegar 1/4 cup filtered […]

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    Barbecued Wild Coho Salmon

    Serves 2-3 Ingredients: 3/4 lb salmon fillet 1/4 cup tamari 1 T fish sauce 1/2 T sesame oil 1 T chipotle chili sauce 2 T port Here’s How: Marinate fish in above mentioned ingredients in a plastic bag in a bowl for a minimum of 30 minutes. Grill on medium heat on barbecue, skin side […]

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    Coe’s Blueberry Crisp (Grain and Gluten Free)

    Ingredients: 1 8″ pyrex pie pan or small pyrex rectangular dish (approx. 6/10″) 4 cups blueberries 2 T date sugar 1 T arrowroot 1 tsp fresh lemon juice 1/2 tsp cinnamon 1 1/4-1/2 cups almond flour 3 T date or coconut sugar 3 T unsalted butter, softened 1/4 tsp sea salt 3/4 cups raw nuts, […]

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    Simple Preserved Lemon Sauce

    This recipe can accompany a jar of preserved lemons that you can make following my recipe and give as a Holiday gift. Ingredients: 1 whole preserved lemon 4 ounces 1/3 cup lemon juice 1/4 cup plus 2 tablespoons extra virgin olive oil 2 tablespoons mild honey 2 tablespoons water 1 large clove of garlic peeled and chopped fine Here’s How: Pick out and discard any seeds […]

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    Savory Turkey Muffins

    These muffins are great to make ahead and take to work for lunch or pack them in your kids lunches! Ingredients: 1 lb ground turkey* 3-4 eggs 2 cups kale 1/3 onion 3 garlic cloves 1/2 tsp sea salt 3-4 fresh basil leaves (optional) 1 T taco seasoning or any seasonings of your choice and […]

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    Nutty Chocolate Chip Frozen Yoghurt

    If you have a food processor, this is super easy! Ingredients: 2 cups greek nonfat plain yoghurt (Trader Joe’s has a great one that is the highest in protein I have found) 2 -3 T almond butter 1/3 cup dark chocolate chips (optional) 1-2 packets stevia or 10-12 drops of liquid stevia (I like Vanilla […]

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    Asian Style Salmon

    4 servings: Ingredients: 1/12-2lbs salmon (depending on portion size) 3-4 garlic cloves, pressed 1 T grated ginger 2 T tamari 1 T rice vinegar 1/4 cup honey or maple syrup (optional) fresh ground pepper 2 green onions, sliced thinly ground sesame seeds to taste Here’s How: Preheat oven to 375 or turn on gas grill […]

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    Easiest Tahini Dip

    If you have these 2 unusual ingredients, this is the easiest dip to whip out and serve with some cut up veggies; carrots, celery, radishes, peppers and whatever you enjoy! Ingredients: 1/2 cup tahini (roasted or raw) 1 T umeboshi plum paste 3/4 cup filtered water Here’s How: Place tahini and umeboshi in a glass […]

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    Champagne Vinaigrette

    Ingredients: 2 garlic cloves, pressed 1 1/2 tablespoons dijon Mustard 1/4 cup champagne vinegar 2 tablespoons fresh lemon juice 1 tablespoon honey or sweetener of your choice (a dash of stevia is an option for low carb) 2 or 3 dashes hot sauce, or cayenne 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 1/2 […]

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    Zucchini Salad, serves 4

    Zucchini Salad Ingredients: 2-3 zucchini’s, spiralized 3 garlic cloves 1/4 minced red onion or 4 green onions, chopped 2/3 cup cup cherry tomatoes, if small, keep whole, if large, slice in half 1/2 cup crumbled sheep’s milk feta 3 T olive oil 1-2 T balsamic vinegar sea salt and fresh round pepper to taste 1/4 […]

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    Almond Butter Parsley Dip

    Ingredients: 2 garlic cloves 2 green onions 1/2 bunch parsley 1 cup almond butter 1/2 small can of tomato paste 2 T fish sauce 1 T balsamic vinegar 1 T rice vinegar fresh ground pepper to taste Here’s How: Place first 3 ingredients in food processor and pulse. Add remaining ingredients and pulse again until […]

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    Cauliflower Bagels

    Follow recipe for Charla’s Cauliflower Tots http://healingthehunger.com/charlas-inspir…uliflower-tots/ Shape into bagels by forming balls (recipe should make about 6 bagels) Press slightly and create bagel hole Sprinkle with seeds of your choice: poppy, sesame, crushed almonds, fennel, coarse These bagels can be cut and smeared with spread of your choice; nut butter, ghee, cream cheese, etc […]

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    Charla’s Inspired Cauliflower Tots

    Ingredients: 1 head cauliflower 1-2 garlic cloves 2 eggs 1/2 tsp sea salt 2 t almond flour 2 T coconut flour Here’s How: Preheat oven to 400. Place 1/3 of cauliflower florets in food processor and pulse till ground fine. Remove ground cauliflower and place in a bowl and then continue until it is all […]

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    Live Slaw

    Ingredients: 1 large head white cabbage, shredded (by hand or food processor) 3 grated carrots Note: I love this fermented slaw made very simply with white cabbage, carrots and salt but if you want more variety, add any and all of the following ingredients. 1/4 head red cabbage, shredded 1/2 medium onion thinly sliced in […]

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    Cornbread or Corn Muffins

    Yield: 12 muffins or 1 skillet of cornbread Ingredients: 1/2 cup white whole wheat flour 1/2 cup unbleached white flour 1 cup corn flour 2 tsp baking powder 1/2 tsp sea salt 1/4 cup ghee or unsalted butter 1 1/2 cup buttermilk 1/4 cup molasses 1 egg 1.    Preheat oven to 400. 2.   Combine dry […]

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    Julie’s Escarole Meatball Soup

    This soup created by my dear “Italian” friend Julie is not only tasty and nutritious but the escarole offers such a wonderful texture that satisfies to the bone. Ingredients: Soup: 2 T ghee or avocado oil 3 garlic cloves 5 shallots 7 cups chicken broth 2 heads escarole 1 tsp dried basil (if fresh, use […]

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