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 well as dairy for many. Wild fish is an excellent source of protein and I also do include grass fed meats and most definitely organic, free range, no added hormones whenever you can.

Focus on vegetables and good quality protein* as your main source of nutrition. Having some basic ingredients on hand, both refrigerator and pantry items is a good place to start. Simplicity and ease is important these days as many of us are juggling work, family life, tasks of daily living and more… Grocery stores make it easy if you can pay a bit more for washed bags of greens of all kinds, already cut up veggies (broccoli, cauliflower, spiralized zucchini, pineapple chunks, etc.)

Ideas for the Fridge and Freezer:

Onions, (yellow, red, green)* fresh ginger, celery, carrot, cabbage, broccoli, cauliflower, brussel sprouts, and of course what is in season (asparagus in the Spring) zucchini, bags of arugula, spinach, mixed greens, and 1-2 bunches of  lacinato kale, organic eggs, sheeps milk feta, a brick of parmesan, unsalted butter

I like to keep protein sources in the freezer such as grass fed beef, organic chicken legs, thighs, breasts and a whole chicken, wild salmon fillets and patties, ground turkey, shelled edamame*, medjol dates, cubes of home-made pesto (without the cheese or nuts), extra bags of almonds, pecans, walnuts, unsalted butter, a bunch of fresh dill, whole nutmeg, peeled fresh ginger (this grates easily when frozen)

For those who eventually want to branch out, here’s some unusual ingredients that you might consider purchasing from an Asian grocery store that can enhance your seasoning repertoire:

Miso paste (I prefer yellow or white), tom yum paste, tamari or coconut liquid aminos, red or yellow curry paste, chili paste with garlic, toasted sesame oil, dried shiitake mushrooms (whole and sliced), cans of water chestnuts

Other less unusual fridge items are Better than bouillon chicken or vegetable base, white wine, salsa (mild or medium) grey coupon mustard, coarse mustard

Basics for the Pantry:

Cans of wild salmon, tuna, sardines, anchovies, garbanzo beans, cannellini beans, red kidney beans, chopped tomatoes, tomato paste, extra virgin olive oil, avocado oil, balsamic vinegar (dark brown and white), rice vinegar and others you enjoy, a variety of olives, raw nuts of various kinds (almonds, pecans, walnuts, pistachios, pine nuts), fresh garlic heads, sea salt, fresh ground pepper, and a variety of seasoning such as ground cinnamon, cumin, paprika

Here’s 3 meals out of one main ingredient: 

Buy a whole roasted organic chicken.

Meal 1: Cut up your favorite parts and eat the chicken warm the day you get it with a simple homemade slaw or green salad with a  vinaigrette.

Meal 2: Take the rest of the chicken, bones and skin, minus the breast meat and place in a small soup pot, cover with water and cook for 30 minutes. Remove chicken but leave skin and bones and add chunks of cut up celery, carrots, onions, chopped garlic as a base and let cook for 45-60 minutes. Discard skin and bones and late add  sliced cabbage, zucchini rounds, broccoli florets and/or greens such as kale, swiss chard, beet greens, etc. Cook  another 5-10 minutes.

Season soup with a helping T of Better than Bouillon vegetable or Chicken broth or a veggie or chicken cube. Trader Joe’s sells 21 Seasoning Salute which is a lovely combination of dried herbs that adds great flavor.

Add back in chunks of chicken.

If you have fresh parsley, dill or frozen or fresh basil, this would be nice.

Top it off with fresh ground pepper and sea salt to taste.

Again serve with a simple salad.

Meal 3: Chop the white meat from the chicken breasts and place in a bowl, chop celery, grate carrot and/or apple, finely chopped red onion or green onion, fresh parsley, and seasoning of your choice: salt and pepper, maybe cumin or paprika. Or omit the apple and add chopped olives of your choice.

Dress chicken and veggies with preserved lemon sauce dressing, vinaigrette or Coe’s favorite mayonnaise.

Another Idea: Keep white fish such as tilapia, cod, catfish, or snapper in the freezer. It thaws quickly  especially if you put it in a bowl of warm water while still in the package. Or, pull out some beans from your cupboard if you prefer a vegetarian option. You might mix 3 different kinds such as kidney, cannellini and garbanzo beans for varied color, texture and flavor. Or, you might check your freezer for frozen , shelled edamame and either use this instead or add them to the beans or fish.

Pull out a heavy large skillet with a lid and set on the stove.

Cut up all your veggies in advance and be loose about it.

Onions are always good, as well as fresh garlic and ginger, chopped up.

Mushrooms of any kind, even dried shiitakes are fantastic for texture and flavor. If you are using dried shrooms, place in a small saucepan and cover with water and simmer for about 20-30 minutes. Slice and set aside or use as a side dish by adding some sliced green onions, a touch of toasted sesame oil and a splash of rice vinegar or lemon juice.

After you brown the onions in a bit of fat of your choice (avocado oil, ghee, even bacon fat), add broccoli or cauliflower florets and/or white cabbage. Cover and cook on medium high till a bit underdone. Remove all the veggies, reheat the skillet, add a bit of ghee or avocado oil and quickly saute the fish fillets and when almost done, 5-7 minutes on each side, add the veggies back in for another few minutes.

If you have any fish sauce, white wine, tamari or liquid aminos, sprinkle a bit on the dish for flavor. Season with herbs, fresh or dried and salt and pepper to taste.

Anybody know what tempeh is? It is a traditional soy product originating from Indonesia. It is made by a natural culturing and controlled fermentation process that binds soybeans into a cake form. It contains more protein, and more fiber than tofu, and is also high in vitamin B2, and the minerals copper, magnesium, manganese and phosphorus. Consuming tempeh is not only a great way to add healthy soy to your diet, but it also is a way to boost intake of fermented foods and ensure adequate protein intake.

Many people do not realize that tempeh needs to either marinate or cook in water or broth before cooking as it is dry and absorbs flavor and moisture quite easily.

You can cube the tempeh (1 package) and marinate in a cup of liquid, a little white wine, a smash of fish sauce, some liquid aminos or tamari, rice vinegar, lemon juice, and a splash of toasted sesame oil. Let marinate for 30 minutes or all day, just before cooking.

Brown tempeh in hot skillet on each side. Or better yet, place on a cookie sheet in a preheated oven (425) and bake 15 minutes on each side until slightly browned. In another skillet, saute veggies of your choice in order of how long they take to cook. Mix tempeh and veggies and serve with a side salad.

You can do the exact same thing with tofu.

*tofu: There’s a difference between soy that is fermented compared to unfermented. The fermentation process offers health benefits that are more than worth it. Importantly, the fermentation process “deactivates” many of the antinutrients in soy that act as toxins in your body. So if you want to eat soy, make sure it’s traditionally fermented. That includes products like miso, natto, traditionally made soy sauce and tempeh, but not tofu, because tofu is unfermented.

*good quality protein refers to grass fed beef, organic chicken, wild fish, organic eggs, legumes and tempeh.

*Edamame are immature soybeans in the pod, found in cuisines with origins in East Asia.  They are an excellent source of protein, iron, and calcium. The research is controversial whether this soy product has negative effects.

*Onions, (yellow, red, green) are best kept in the fridge to prevent eyes from tearing by cutting them cold.

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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
  • cups gluten free flour
  • teaspoon baking powder
  • ¼ teaspoon salt
  • 4 eggs at room temperature
  • 1 teaspoon vanilla extract
  • 3/4 cups brown sugar packed or 10 drops stevia and 1/2 cup brown sugar

Here’s How:

  1. Preheat oven to 350.
  2. Line an 8/8 pyrex dish with parchment paper and grease.
  3. Cook beets either by wrapping them individually without even washing, in tinfoil and place on a cookie sheet in a 350-400 degree oven for about an hour or until done. Or clean, cut and steam until done.
  4. Puree either in food processor, blender or with an immersion blender.
  5. Melt butter and chocolate in a double boiler.
  6. Mix 3 dry ingredients and set aside.
  7. Use an electric beater and mix the eggs briefly.
  8.  Add vanilla and brown sugar and mix on medium-high until light and airy, about 2 minutes.
  9. Add beet puree and then slowly add chocolate mixture; mix just until combined.
  10. Add flour mixture and again, mix just until combined.
  11. Pour batter into prepared pan and smooth top with a rubber spatula.
  12. Place in oven and bake for 30 minutes or until done.
  13. Cool in pan for 5 minutes and then transfer with parchment to a cooling rack.
  14. Cut into portions and enjoy!

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My sweet 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 cardamom pods
  • 6 fresh garlic cloves, pressed
  • 2 small chili peppers, chopped without seeds or 1/4 tsp red pepper
  • 1 tsp kosher salt
  • fresh ground pepper to taste
  • 2 cups parsley, chopped fine (or add half cilantro)
  • 1/2 cup extra virgin olive oil

Here’s How:

  1. Use a coffee grinder and place coriander, cumin and inside of cardamom pods into grinder and grind to a powder.
  2. Place remaining ingredients except oil in a wooden bowl and whisk all ingredients and then slowly add the olive oil while whisking.
  3. Serve drizzled over veggies or as a sauce for a wrap or as a dipping sauce for meat, poultry or fish.
  4. This zhug will keep in fridge for 2 weeks.

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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 large can (28-32oz) chopped tomatoes or 6 fresh medium tomatoes chopped (about 4 cups)
  • 1 T organic sugar (optional)
  • 2 bay leaves
  • 4 garlic cloves, chopped
  • 1/8 tsp red pepper, flakes or powder
  • 1/2 cup white wine
  • salt and pepper to taste
  • 3 T fresh chopped parsley
  • 1/2 bunch kale or Swiss chard, chopped in larger pieces
  • 8 eggs (I used 4 eggs, 2 for each of 2 small skillets and saved half the mixture for another meal)

Here’s How:

  1. Dry roast cumin seeds in large hot skillet for 2 minutes.
  2. Add fat until hot and saute onions in same skillet for 5 minutes.
  3. Add peppers and saute peppers and onions for 15-20 minutes.
  4. Add remaining ingredients except greens and eggs and simmer for 30 minutes.
  5. Divide mixture into individual small skillets, removing bay leaves and sprinkle with greens, and add 2 eggs in each skillet while mixture is still hot.
  6. Cover and cook until white is done and yolk is still soft.
  7. Serve right away with a nice salad and a crusty bread or chips.

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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:

  1. Use a food processor, and pulse ginger and garlic until finely chopped and place in a large pot or dutch oven.
  2. Whisk in all ingredients except sesame oil.
  3. Heat up mixture and place ribs in pot and stir.
  4. Cook on low heat covered for 60 minutes, stirring occasionally.
  5. Remove ribs and strain. Cool braising liquid so you are able to skim fat off top. This is easiest when it is chilled.
  6. All of this can be made a day or 2 ahead if desired.
  7. Cover a baking sheet with tinfoil,  grease and preheat oven to 425 degrees.
  8. Add sesame oil to “skimmed” warmed braising liquid.
  9. Dip ribs in braising liquid, coating generously.
  10. Place on baking sheet and bake each side for about 7 minutes.
  11. Keep warm in an oven warmer until ready to eat.

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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:

  1. Place egg yolks, sweeteners, lemon zest and juice in a double boiler and whisk for approximately 10 minutes until thickens.
  2. Chill in fridge for about 30 minutes.
  3. Place egg whites and pinch of sea salt and set aside.
  4. If using tropical Traditions, coconut cream, melt in a double boiler. If using canned coconut cream, place in a bowl and whip until fluffy.
  5. Beat egg whites until peaks form.
  6. Blend egg yolk mixture with coconut cream, then fold in egg whites.
  7. Spoon into serving dish of your choice. I like clear glass and have used martini glasses as well as small clear glasses and both are lovely.
  8. Cover and chill before eating.

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Ingredients:

  • 1 cup creamy almond butter
  • 1/3 cup brown sugar
  • 2/3 cup sucanat *
  • 1 T vanilla extract
  • 1 egg
  • 1 tsp baking soda
  • 1 cup chopped dark chocolate, 70% or higher, a 3.5 chocolate bar can be used.
  1. Preheat oven to 350.
  2. Combine first 5 ingredients and mix until well blended.
  3. Chop chocolate to size of chips.
  4. Add remaining ingredients and form into small balls.
  5. Place on a greased cookie sheet, 1″ apart.
  6. Bake approximately 10 minutes, until they look a bit under done.
  7. Allow to cool on sheet before moving.
  8. Chill in fridge.
  9. These cookies are almost better several days later.

*Sucanat is a healthier alternative to brown sugar. Unlike traditional brown sugar, vitamins, minerals, and molasses are not displaced during the processing of the product.

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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:

  1. Pour maple syrup into a double boiler and heat.
  2. Add cocoa and maca and whisk until smooth.
  3. Add ghee and coconut cream and whisk until melted.
  4. After completely blended, remove from heat and add salt and vanilla extract.

Pour into small pitcher and serve with fresh and dried fruit as a fun, light dessert. If you make it in advance and it is not runny enough, simply heat by placing pitcher in a few inches of water on low heat and it will soften.

You can also pour this sauce on frozen desserts and pastries.

*Maca powder comes from a cruciferous root vegetable. It is a powerful anti-oxidant and adaptogen (helps our bodies adapt to every day stressors) It enhances energy, mood and memory, boosts male fertility, balances estrogen levels and female sexual health and is rich in anti-oxidants.

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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 cup organic sugar
  • 6 T unsalted butter, softened
  • 1 T grated lemon rind
  • 3 T lemonade concentrate
  • 2 tsp vanilla extract
  • 2 large organic eggs
  • 2 large egg whites
  • 2 cups unbleached white flour
  • 1 tsp baking powder
  • 1/2 tsp sea salt
  • 1/2 tsp baking soda
  • 1 1/4 cups buttermilk

Frosting:

  • 2 T unsalted butter, softened
  • 2 tsp grated lemon rind
  • 2 tsp lemonade concentrate
  • 1/2 tsp vanilla extract
  • 8 oz 1/3 less fat cream cheese
  • 3 cups powdered sugar

Here’s How:

  1. Preheat oven to 350
  2. Place first 5 ingredients in a large bowl and mix with an electric beater at medium speed until well blended.
  3. Add eggs and whites, one at a time, beating well as you go.
  4. Combine dry ingredients, flour, baking powder, baking soda, salt in a separate bowl.
  5. Measure out the buttermilk.
  6. Add flour mixture and buttermilk mixture alternately to sugar mixture, beginning and ending with flour mixture,  beating well after each addition.
  7. Pour batter into two 9″ round cake pans, greased. Or, grease muffin tins or use cupcake liners and fill 24 muffin tins.
  8. Bake at 350 for 20 minutes or less until a toothpick comes out clean.
  9. Cool in the pan for about 10 minutes and then transfer to a wire rack to complete cooling.
  10. To make frosting, use an electric mixer on medium speed and blend butter, cream cheese and sugar until fluffy. Add remaining ingredients saving the powdered sugar for last and adding it a cup at a time to blend.
  11. Chill icing and then spread over cake or cupcakes.
  12. Any leftover makes a lovely dip for fresh fruit (in small doses) YUM!

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Ingredients:

  • 3 cups sesame seeds
  • 3/4 cup tahini
  • 1/3cup sugar
  • 1/3 cup honey
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon allspice
  • 1/2 of dark chocolate (72 or higher) bar ( 3.5 oz total bar) melted

Here’s How:

  1. Toast sesame seeds in skillet until slightly browned and let cool.
  2. Line a small pyrex dish with parchment paper, approximately 7/11″.
  3. Place roasted, cooled sesame seeds in batches, 1 cup at a time in the food processor and grind to powder.
  4. Add remaining ingredients and blend.
  5. Press 1/2 of mixture in pyrex dish and press evenly.
  6. Drizzle half of chocolate on top, making thin, swirly design.
  7. Press remaining mixture on top, smooth and drizzle chocolate again without smoothing after.
  8. Cover and chill
  9. Cut into small squares to eat.

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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 garlic
  • 1/4 cup warm water

Here’s How:

  1. Place all ingredients except the first and last in the blender or cuisinart and blend.
  2. Add nut butter and blend.
  3. Slowly add water with a little less or more until desired consistency.

Et Voila!

Delicious with veggies as a dip or spread on crackers or a tortilla or bread and make a sandwich adding slices of veggies such as cucumbers, red peppers and arugula or other lettuce.

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Ingredients:

  • 1 pint jar
  • 4 small lemons, quartered but held together (like a flower) the last 1/2 “
  • sea salt, approximately 8 Tablespoons
  • approximately 1/2 cup fresh lemon juice
  • black peppercorns, garlic cloves, bay leaves (optional)

Here’s How:

  1. Clean your jar.
  2. Place 1 T salt in bottom of jar and if using extras, sprinkle about 4-5 peppercorns, 1 bay leaf and 1 garlic clove.
  3. Sprinkle salt on flesh of cut lemon generously and place flesh side down in jar, open like a flower petal and press down to release juice.
  4. Place another T of salt on rind of lemon in jar and repeat process until you can not fit any more lemons (a pint jar will hold about 4 small lemons.
  5. Be sure to end with salt on rind, and squish lemon juice out of lemon to cover top lemon. If needed, squeeze additional juice on top.
  6. Store jars on counter for 30 days before using.
  7. When using preserved lemons, you can rinse, remove any seeds that have remained, and follow recipes of your choosing.

Preserved lemons make excellent salad dressings, sauces, dips and go very well with fish, poultry and vegetables. They can be used in desserts as well.

A pint jar of preserved lemons makes an excellent gift, especially during the holiday season.

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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 is season and roast!

Ingredients:

Feel free to be creative with your veggie choices and combine similar densities on the cookie sheet so they cook evenly.

  • 1 leek, medium onion or 2 shallots
  • 12 whole garlic cloves
  • 2 cups crimini mushrooms, cut in half
  • 2 carrots, cut in diagonals and then 1/8″ slivers
  • 1 large beet, cut in 1/8″sticks
  • 2 small turnips, sliced in 1/8″ rounds and then either sliced in sticks or triangles
  • 1 cups broccoli florets
  • 1 cup brussel sprouts
  • 1 zucchini cut in sticks
  • 1/2 cup pitted kalamata olives (optional)
  • 3 T olive oil to drizzle on vegetables
  • salt and pepper to taste
  • 1 T white balsamic vinegar (optional)

Here’s How:

  1. Preheat oven to 425.
  2. Use 2 cookie sheets, and place each of the 3 consecutive ingredients on the cookie sheets so you will roast the onions thru the mushrooms on the first sheet, and the carrots, beets and turnips on the 2nd.
  3. Drizzle each batch with olive oil and salt and blend well with fingers.
  4. Place 2 of the 3 batches in the oven.
  5. When the onion mixture is done, place in a large bowl and roast the broccoli, Brussels and zucchini.
  6. Each tray will vary slightly in roasting time but anywhere from 10-15 minutes per tray.
  7. Flip veggies with a spatula to brown both sides.
  8. You will need to taste them for doneness and use your oven timer as you add more cooking time.
  9. Place all veggies in the same bowl, add the olives, fresh ground pepper and balsamic vinegar if desired.

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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 red pepper flakes
  • 4 cups chicken or vegetable stock
  • 1 cup dry orzo, cooked al dente (could use gluten free, whole grain and any short shaped pasta you like)
  • 1/2 cup grated parmesan (optional)

Here’s How:

  1. Drain and rinse beans and place 1 can in a food processor and puree with 1/2-1 cup white wine.
  2. Heat stock and simmer.
  3. Saute onion until translucent, add garlic, pancetta and spices and cook until slightly browned. Set aside.
  4. Saute celery for 5 minutes, add carrots for another 7 minutes or until both are done.
  5. Add onion mixture and veggies to soup and then add crushed tomatoes.
  6. Add puree to soup, stir, add cooked pasta, season with salt and fresh ground pepper.
  7. Simmer for 15 minutes and serve.
  8. Top with grated parmesan if desired.

 

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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 low on glycemic index)
  • 1/2 T ghee (clarified butter) You can use unsalted butter as well

Here’s How:

  1. Preheat oven to 350.
  2. Place nuts and spices in a bowl and stir.
  3. Heat water, ghee and xylitol, stir for 1 minute.
  4. Pour over nut mixture and bake on prepared cookie sheet or parchment paper and bake for 10 minutes at 350.
  5. Cool and store in airtight container.

These nuts are a tasty treat, lovely served with dark chocolates or pack them up in wax paper, then a ziplock bag with a ribbon and gift them for the holidays.

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  • 1 pint white vinegar
  • 1 cup home grown grapes
  • 1 stick cinnamon
  • 1 pint mason jar

Here’s How:

  1. Place washed whole grapes in pint jar with cinnamon stick with  and fill with vinegar.
  2. Cover and let sit on the counter for 30-60 days.
  3. Strain liquid and use you would any vinegar; especially delicious in salad dressings.

Shrub or Drinking Vinegar Recipe:

  1. Place vinegar in small heavy sauce pan and bring to simmer.
  2. Add 1/2 -1 cup sugar, stir until dissolved and simmer for 10 minutes.
  3. Pour into bottles and use as seasoning for cooking, or drizzle vinegar into a glass of sparkling water and enjoy as a non-alcoholic cocktail.

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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
  • 1 T olive oil

Here’s How:

  1. Place first 5 ingredients in food processor and blend.
  2. Add remaining ingredients except olive oil and blend again.
  3. Add oil, blend and voila!

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Shrubs make refreshing way, 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!

Ingredients:

  • 1 pint white vinegar
  • 1 cup cherry tomatoes
  • 6-8 fresh basil leaves
  • 1 pint mason jar

Here’s How:

  1. Place washed whole cherry tomatoes in a pint jar with fresh basil and fill it with vinegar.
  2. Cover and let it sit on the counter for 30-60 days.
  3. Strain liquid and use as you would any vinegar; especially delicious in salad dressings. See below for a few more ideas.

Shrub or Drinking Vinegar Recipe:

  1. Place vinegar in a small heavy sauce pan and bring to simmer.
  2. Add 1/2 -1 cup sugar, stirring until dissolved and simmer for 10 minutes.
  3. Pour into bottles and use as seasoning for cooking, salad dressing or pour into a glass with a bit of filtered or sparkling water and enjoy as a non-alcoholic cocktail.

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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:

  1. Clean by gently brushing dirt off and slice mushrooms and set aside.
  2. Slice or chop garlic and set aside.
  3. Heat a skillet, then add ghee and add both garlic and mushrooms together.
  4. Stir for 1-2 minutes on medium high heat.
  5. Add wine and salt and pepper and turn down to medium to medium low and cover for another 5 minutes or until done.
  6. Serve in a small bowl.

This dish goes well with Sautéed Kale, Roasted Carrots and turkey bacon for breakfast, lunch or dinner.

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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:

  1. Quarter carrots length wise and place in a bowl for tossing.
  2. Sprinkle with liquid aminos and maple syrup.
  3. Season with salt and toss.
  4. Place on greased cookie sheet and roast at 400 for 12-15 minutes.
  5. Garnish with parsley
  6. Serve on a white small plate so orange color pops.

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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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Escarole Soup with Meatballs, inspired by my dear Julie!

Ingredients: Soup: 7 cups chicken broth 4-5 shallots, chopped 7-9 garlic cloves, chopped 1/2-1 cup dry white wine 1 bunch escarole, chopped 1/4 cup chopped parsley 1/8 tsp crushed red pepper flakes salt and pepper to taste sprinkle of fish sauce (optional) a touch of parmesan for serving Meatballs: 1 lb grass fed lean ground […]

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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

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 melted ghee 3 T honey 1 tsp vanilla 1/2 tsp almond extract 1 cup frozen blueberries Here’s How: Preheat oven to 375. Grease […]

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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

Ingredients: 6 eggs 2-3 cloves ofgarlic and 1/2 large onion sautéed (optional) 1-1 1/2 cups slightly sautéed broccoli 3 slices turkey bacon, crispy 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 to 375. Saute onion, then garlic and add […]

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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  1 teaspoon black pepper Here’s How: Mix marinade by placing everything but oil in a glass measuring cup and whisk […]

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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

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 water 1/2 cup extra virgin olive oil salt and pepper to taste Place garlic in food processor and chop. Add lemon and chop Add miso, vinegar and water and mix until smooth […]

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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 3/4 cups almond flour 3 T date or coconut sugar 1/2 cup unsalted butter, softened 1/4 tsp sea salt 1 cup raw nuts, almond, […]

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Preserved Lemon Sauce

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 from the lemons. Place the lemon into a food processor with a steel knife or into a high speed blender. Add lemon […]

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Savory Turkey Muffins

Ingredients: 1 lb ground turkey 2-3 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 adjust to taste 1/2 tsp cumin (optional) 1/3 cup parmesan cheese, grated on top, after 20 min in the oven […]

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Frozen Yoghurt

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 Creme by SweetLeaf) You can use 1 T of honey […]

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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 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 to […]

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Easiest Tahini Dip

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 bowl and slowly mix in water with a fork until creamy and smooth. Refrigerate and serve. This is delicious as a salad dressing or dip for veggies and chips and […]

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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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Fermented 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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Dick’s Tart Cherry Gummies for Sleeping

Ingredients: 2  cups tart cherry juice, unsweetened 1/2 cup unflavored gelatin (Zint gelatin made from grass fed beef; order from Amazon.com) 1 tsp ascorbic acid (vitamin C powder) 1/3 cup honey Here’s How: Warm honey with gelatin and tart cherry juice. Stir in ascorbic acid. Pour into molds that hold 1/2 T each. Take 2 […]

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Nina’s Chicken Salad

Here’s a  recipe when you have roasted a chicken and you want to do something easy and tasty with the leftovers. 2 large chicken breasts, cooked (poached or baked) 4 stalks celery 1 carrot 1 cup sugar snap peas 1/3 cup red onion 1/3 cup dried plums, apricots, or cranberries 1 T taco seasoning (Trader […]

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Homemade Kombucha

Kombucha  is a delicious, satisfying and easy to make beverage that originated in China over 2,000 years ago. It is known to… improve digestion promote weight loss increase energy support the immune system cleanse and detoxify the body reduce joint pain and it’s a cancer preventative! All you need is a scoby (which is a […]

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Shredded Cross Rib Roast

Ingredients: 4 lbs cross rib roast 2 tsp kosher salt fresh ground pepper 1 T ghee (or organic unsalted butter) 1 large onion, sliced 6 large garlic cloves, whole 1 cup red potatoes, chunked (optional for low carb) 5 carrots cut in 4″ lengths 5 celery cut in 4″ lengths 1 1/2 cups green beans […]

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Broiled Salmon

Ingredients: 1 large fillet, about 18 ounces 1 T olive oil 1 large garlic clove, pressed 1 T ghee or butter 1 T worcestershire sauce 4 T white wine salt and pepper to taste fine herbs of your choice (dill, oregano, basil, etc) sliced lemon Preheat the oven’s broiler and set the oven rack about […]

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Satisfying Chocolate Chunks

Ingredients: 7 oz 85% chocolate* (organic preferable) 3 T coconut cream concentrate* 1 T coconut oil 1 packet stevia or 7 drops of liquid stevia 1 tsp vanilla  or almond extract (optional) 1/2 cup toasted chopped almonds (or walnuts or pecans) 1/2 cup chopped dried cherries or other chopped dried fruit of your choice (optional) […]

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Split Pea Soup

Ingredients: 2 cups split peas (can be a mixture of dahl, green or yellow split peas) 7 cups filtered water one yellow onion, chopped 5 cloves of garlic, chopped 4-6 carrots, chopped 4-6 celery stalks, chopped 3 cups kale, chopped other veggies of your choice: zucchini, peppers, green beans, cauliflower 2-3 T better than bouillon […]

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Ren and Coe’s Favorite “Avo” Salsa

2 large avocados 4 T fresh lime juice 2 ears of fresh corn 1/4 cup finely chopped red onion 1/2 cup finely chopped cilantro or parsley 2 large tomatoes diced or 1 cup medium salsa 1/8 tsp cayenne 1/4 tsp cumin Coarse salt and fresh ground pepper to taste Here’s How: Dice avocado in 1/4″ […]

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Nina’s Pesto

Ingredients: 4 cups fresh basil leaves (from about 3 large bunches) 1 cup arugula 1/2 cup olive oil 1/3 cup pine nuts or walnuts 2 garlic cloves 1/2 cup freshly grated Parmesan cheese (nutritional yeast for vegan/paleo) 3/4 teaspoon coarse kosher salt or 1/2 tsp sea salt You will need a small pot of boiling […]

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Chocolate Avocado Pudding/ Sorbet

Have dessert first! Avocados are loaded with healthy fat, vitamins and minerals. This dessert is rich, creamy and satisfying. It works as pudding or sorbet. All you need to do is freeze it for sorbet and if you change your mind, you can let it thaw for pudding. 2 avocados 1/4 cup cocoa powder 2 […]

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Veggie Burger Without Grains

These burgers take a bit of preparation, but not an overwhelming amount. They are tasty and satisfying and once you mix up a batch, they are super easy to bake. They freeze well  by first wrapping in saran and then tinfoil, individually. Yum! Ingredients: 1 T coconut oil 5 garlic cloves, minced 1 medium head […]

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Raspberry Coconut Muffins

Ingredients: 1/4 cup unsweetened coconut 2 tablespoons plus 3/4 cup all-purpose flour, divided 2 tablespoons plus 1/2 cup brown sugar, divided 4 tablespoons chopped macadamia nuts, divided 2 tablespoons avocado oil, divided 1 cup whole-wheat pastry flour 1 teaspoon baking powder 1/4 teaspoon baking soda 1/8 teaspoon salt 1/2 teaspoon ground cinnamon 1 large egg […]

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Welcome to Fresh Ideas!

A collection of simple, healthy recipes and ideas for incorporating easy, nourishing ways of living into your life. Food is one of the most immediately gratifying, sensual pleasures we are graced to experience. Let’s embrace it’s beauty – and nourishment. Search by Category (at left) – these recipes are simple enough for every day, but […]

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Simple Stuffed Chicken Breast

Ingredients: 2 large boneless chicken breasts 3 cups raw spinach 2 garlic cloves, chopped 1/2 cup ricotta or blended cottage cheese salt and pepper to taste Here’s How: Preheat oven to 350.  Place chicken breasts in skillet with 2″ of water, cover and steam for 8-10 min until almost done. (slightly pink) Slice chicken breast […]

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Sparkling Water and Bitters

A nice start to any evening! Pull out your favorite wine glass and before having your wine, hydrate with a glass of sparkling water flavored with bitters. There are many flavors to choose from. Bitter herbs  are actually great aids to digestion. They stimulate  enzymes your body needs to digest food efficiently so not only […]

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My Husband’s Favorite Mayonnaise

Ingredients: 1 1/4 cup extra virgin olive oil or avocado oil 1 organic egg 1 1/2 T apple cider vinegar 1 large clove garlic, minced 1 T dijon mustard 1/2 tsp sea salt 1 pinch paprika (optional) Combine all ingredients  except 1 1/4 cup olive oil in a glass jar and  let sit to room […]

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Krispy Kale Chips

Ingredients: 1 bunch of green or red curly kale 1 -2 T extra virgin olive oil Seasoning options: garlic granules to taste (optional) 5 T stone ground mustard fresh ground pepper (optional) or 2 T nutritional yeast 1/2 tsp sea salt Here’s How: Preheat oven to 250 degres. Wash and dry Kale and tear into […]

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Thai Peanut Sauce

Ingredients: 1 1″ piece of fresh peeled ginger 2 garlic cloves 1/2 cup peanut butter 2 T reduced sodium wheat free tamari 1/2 T fish sauce 1 1/2 T fresh squeezed lime juice 2 tsp brown sugar (xylitol or sucanat) 1/2 tsp red pepper flakes or chili paste with garlic 1/3 cup warm water Place […]

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Mirenna’s Lemon Bars

Use a 9 x 13 pan and preheat oven to 350 INGREDIENTS: 1 cup unsalted butter, softened 1 ¾ cups white sugar, separated 2 and 1/3 cups white flour, separated 1 and 1/2 teaspoon vanilla extract 1/2 teaspoon salt 4 large eggs 2/3 cup (~4-5 small lemons) freshly squeezed lemon juice 2 heaping teaspoons lemon […]

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Roasted Turkey Breast

Preheat oven to highest temperature Ingredients: 1 turkey breast 1/2  onion sliced into crescents 3-5 garlic cloves sliced 1 tsp paprika 1/2 tsp rosemary Here’s How: Grease 9/13 baking dish or cookie sheet. Place onions and garlic on sheet. Season turkey with herbs and place on top of onion and garlic. Place in oven, uncovered […]

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Live Nuts

4 cups raw nuts (almonds, walnuts, pecans) 1 heaping T sea salt Place nuts and salt in a large bowl and cover with filtered water, making sure the water is several inches above the nuts. Leave on the kitchen counter overnight. Drain in a colander and place on a cookie sheet. Your oven temperature needs […]

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Nina’s Chocolate Fudge

    Ingredients: 1 cup cocoa powder 1/2 cup honey (maple syrup for vegan) 6 T coconut cream concentrate (Tropical Traditions) 2 T coconut oil 1/2 cup water 1 tsp vanilla extract 2/3 cup chopped walnuts or pecans (raw or roasted) Optional: Add a pinch or two of sea salt, and/or 1/2 tsp cinnamon, 1/4 […]

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Val’s Light Mojito

This refreshing summer drink is a great alternative and a lighter version than the traditional. Why not reduce the sugar load and save a few calories too! Ingredients: 2 slices cucumber 1 peeled slice of ginger 1 lime wedge squeezed 1 sprig of mint leaves 1 shot of vodka in 8oz glass of your choice […]

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Donia’s Mexican Chili

Ingredients: 1 lb lean ground beef, turkey or chicken 1/2 small onion, chopped 2-3 cans of kidney beans 4 garlic cloves, chopped 2-3 onions chopped (2 cups) 1/2 red pepper, chopped 6-8 pieces bacon (turkey or regular) crisped and chopped 1  15 oz can chopped seasoned tomatoes 1/4 tsp oregano 1/2 tsp paprika 3-5 tsp […]

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Cannellini Parsley Dip

This dip is more interesting than typical hummus as the beans and parsley mixture are made separately and presented with the parsley mixture on top of the bean mixture. Cannellini beans offer a creamier consistency than garbanzos. Ingredients: For Parsley 1 cup parsley 1/2 – 1 cup cilantro (depending on taste for cilantro) 1 large […]

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Pumpkin Coconut Dip

This dip is especially enjoyable during the holiday season starting with Halloween on through the Winter season. Ingredients: 1 15 oz can organic pumpkin 1/2 can coconut cream (Trader Joe’s) 1 T yellow curry paste 1 tsp tom yum paste 1 T fish sauce (wheat free tamari for vegan and gluten free) 1 T fresh […]

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Artichoke Olive Dip

Ingredients: 1 cup pitted olives, (kalamata or your favorite) 1 can or 16 oz artichoke hearts (rinsed if oily or canned) 3/4 cup basil leaves or parsley 3 T extra virgin oil 1 T fresh lemon juice 1-2 cloves garlic, minced 1/4 tsp sea salt 1/4 cup sun-dried tomato 1 T lemon rind Here’s How: […]

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Peanut Coconut Sauce

Ingredients: 1/2 cup peanut butter 2T fresh lime juice 1-2 cloves garlic, minced 1 tsp freshly minced ginger 2 tsp fish sauce (wheat free tamari or soy sauce for vegan and gluten free) 1/2-1 T chili paste with garlic 3 T coconut cream concentrate 2 T organic wheat free tamari or soy sauce for vegan […]

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Chocolate Flourless Torte

Ingredients: 10 oz dark or bittersweet chocolate (60-72%) 3/4 cup (6 oz) unsalted butter 2 tsp vanilla extract 5 large eggs (room temperature) 1 cup sugar (xylitol for low carb) Preheat oven to 325 degrees. Grease a springform pan that is 8-9″ in diameter and 3″ deep. Place chocolate and butter in a double boiler […]

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Nina’s Thai Lemon Grass Soup with Chicken or Salmon

Ingredients: 1 T ghee or oil 3 shallots 2 T fresh ginger 1 stalk lemon grass, minced (if you do not have it,use tom yum paste) 1 tsp tom yum paste (instead of lemon grass) 2 tsp red cury paste (1 tsp if using tom yum paste) 1 zucchini sliced in small pieces 2 stalks […]

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Candied Roasted Pecans

Ingredients: 2 cups pecans 1 tsp cinnamon 1/2 tsp cumin 1/2 tsp garlic granules 1/4 tsp onion granules 1/8 – 1/4 tsp cayenne powder 1/4 tsp sea salt 1/2 packet stevia 1 egg white Preheat oven to 275 degrees. Place nuts in a bowl and coat with egg white. Mix all spices in a separate […]

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Mango Smoothie

Ingredients: 1 1/2 cups frozen cubed mango chunks juice of 1 1/2 limes 1/2 cup plain Greek yoghurt 1/8 tsp of cardamom 1 cup buttermilk 1-2 T maple syrup and/or honey 2 sprigs of mint for garnish Put all ingredients except lime and sweetener in blender. Blend till smooth. Taste, and add lime and sweetener […]

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Peanut Butter Smoothie

Ingredients: 7 ice cubes 2 T organic peanut butter 1 frozen banana (break into chunks) 2 good sprinkles of cinnamon 1/2-3/4 cups unsweetened coconut milk 1 T honey 1. Place all ingredients except honey in Vitamix or hefty blender and puree until smooth. 2. Add honey and blend for 5-10 seconds. 3. Pour smoothie into […]

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Good 4 U Chocolate Cherry Bars

Ingredients: 3 oz 70% or 85% dark chocolate 1/3 cup pistachios, roasted 1/3 cup almonds, roasted 1 cup pitted medjool dates 1/8 tsp sea salt 1/2 tsp vanilla extract 1/2 cup dried cherries 1. Place a piece of wax paper in an 8×8″  pan. The paper should drape over edges at least 2″. 2. Put […]

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Dianne’s Rosemary Almond Crackers

The consistency of these crackers is more like a “normal” cracker than the flax recipe. Plus, the rosemary adds a nice touch. Ingredients: 1 1/2 cups almond meal 1/2 cup chopped roasted almonds 1 egg ( for Vegan, omit and add 1/3 cup water) 4 T fresh rosemary 1 tsp  sea salt 1 T olive […]

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Pistachio Pesto

Ingredients: 1/2 cup shelled pistachios 1 cup fresh basil leaves 1 T lemon juice 1/2 cup olive oil 1/4 tsp sea salt fresh ground pepper to taste 1-1/2 T water 1. Place all ingredients in food processor and pulse until blended. Add a touch more lemon juice and sea salt if needed. 2. Refrigerate in […]

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Simple Spinach Egg Soup

For a really quick, warm and satisfying meal try this delicious soup. Ingredients: 8-10 cups chicken broth* 2 bunches (or 1 large bag) spinach 2-3 shallots 4-6cloves garlic 1-2 t olive oil or ghee (clarified butter) 1 can cannellini beans (optional) 3-4 eggs 1/2 cup white wine (optional) 1/2 cup shredded parmesan (optional)  Heat chicken […]

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Chocolate Walnut Chewy Cookie

These cookies are flourless and super easy to make. 1 1/4 cups  walnuts 1 1/4 cups confectioners sugar 1/8 tsp sea salt 1/4 cup plus 2 T quality cocoa powder 2 egg whites 1/2 T vanilla extract 1.  Bake walnuts on a cookie sheet for 7-9 minutes at 350. Cool. Chop fine. 2. Mix sugar, […]

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Easiest Tasty Good 4 U Chicken Soup

This is a warming, satisfying and nutritious dish! Serves 3-4 people. Ingredients: 4 cups water 1 T ghee or avocado oil 1/4 onion, chopped 3 garlic cloves, chopped 4 tsp chicken bouillon (you can use powder, little cubes, or liquid concentrate) * 2 carrots, sliced in bite sized pieces 2 celery stalks, sliced in bite sized […]

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Low and Slow – And There’s More…

Low And Slow May Be The Way To Go When It Comes To Dieting  This was a piece that ran on NPR recently. I like it. It’s a catchy title on  many levels. It conjures up the tortoise and the hare – and in this fast paced, overstimulating, highly stressful world, the tortoise – low […]

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Overnight Oatmeal Muffins

The oats and buttermilk soak overnight, which gives the muffins a creamy, chewy texture. Ingredients: 1 cup rolled oats 2 cups buttermilk 1 2/3 cups whole wheat pastry flour or almond meal 3/4 cup sweetener; sucanat, brown sugar, xylitol or 3 packets of stevia 2 T butter, ghee, or vegetable oil ( I often use […]

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Nina’s Vinaigrette Salad Dressing

Ingredients 2-3 pressed garlic cloves 1 heaping T Grey Poupon mustard 1/2 cup balsamic vinegar 1/8 cup seasoned rice vinegar 1/2 cup extra virgin olive oil 1/2 tsp salt fresh ground pepper to taste Place all ingredients in jar with lid. Shake, chill and use as salad dressing. This dressing will keep in the fridge […]

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Mirenna’s Favorite Salad

This salad is festive and practically a meal in itself. Add a chicken breast, salmon or turkey burger and you’re all set! Ingredients: 1-2 heads of romaine lettuce 1 cup feta cheese (sheep milk preferable) 1 cup apple chunks or sliced strawberries 1/2 cup dried cranberries 1/2 cup roasted pecans 1 cup Nina’s Vinaigrette Dressing […]

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Better Chocolate Banana Icecream

Who doesn’t love ice-cream, especially on a warm summer evening? Here’s a non-dairy, tasty, healthy, easy to prepare recipe for chocolate ice-cream lovers! Yields 2 servings. Ingredients: 2 frozen bananas 2 T organic peanut butter 2 T cocoa powder 2 tsp vanilla extract cinnamon to taste (optional) coarse sea salt sprinkled on top (optional) Get […]

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Chicken Chili

Yield: 6-8 servings Ingredients: 1 1/2 lbs ground chicken (dark meat) 2 cans organic kidney beans 1 12 oz. can of tomato sauce 2/3 packet of taco seasoning (Trader Joe’s) 1 onion finely chopped 2 garlic cloves, chopped 3-4 stalks of celery finely chopped 2-3 carrots finely chopped 1/2 cup red wine salt to taste […]

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The Power of a Special Friend

No matter what our age, we all need at least one special friend; someone with whom we can share our deepest feelings, thoughts, and questions. None of us have to  do it alone. We need to be heard, reflected back, no answers necessary, simply reflections. We often know the next step if we give ourselves […]

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German Pancake

This is a fun, nutritious meal – especially fun for kids, both little and big! Serve this fresh out of the oven as it’s a visual treat to see it “puffed up”! Ingredients: 1/2 cup unbleached white flour 1 tsp sea salt 2 eggs 1 T unsalted butter 1/2 cup buttermilk, coconut milk, rice milk […]

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Delicious Raw Fruit Pie

Ingredients: 1 1/2 cups coconut 1 1/2 cups cashews or almonds 1/2 cup pitted dates 1 1/2 cups apple butter 2 peaches, sliced thin 1 cup blueberries a drizzle of honey 1. Combine coconut and nuts in food processor and pulse till crushed. 2. Add pitted dates and pulse till blended. 3. Press mixture into […]

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How Excess Sugar Affects Our Bodies

Last night we celebrated my daughter’s 15th birthday, so I made one of our favorite recipes: Lemon Layer Cake from Cooking Light (with a few modifications). They describe it as a “Chocolate Lover’s substitute” – and, as a chocolate lover, I must say it’s irresistible! So, due to my indulgence (which I oh so enjoyed […]

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Dianne’s Gluten Free Raw Crackers

These raw, crunchy, savory crackers are not only tasty and satisfying but excellent to keep “things moving”! Ingredients: 1 cup dark flax seeds 1 cup golden flax seeds 3 cups water 1 cup raw sunflower seeds 1 cup raw pumpkin seeds 1 T sea salt Preheat oven to 170 degrees or lowest possible temperature. Place […]

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Mango Rasberry Sorbet

This frozen treat is easy to prepare, cooling on a hot summer eve, and filled with anti-oxidants! This recipe takes less than 5 minutes to prepare and yields 3 – 4 servings, 1/2 cup each. Ingredients: 1 cup frozen mango chunks 1 cup frozen raspberries 3 T nonfat Greek yoghurt 2 tsp vanilla extract 2 […]

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Chocolate Peanut Butter Balls

Ingredients: 1 cup peanut butter 1 cup of pitted medjol dates and juice sweetened cranberries ( half and half or if you prefer, only dates) 2 pinches of salt 3 T quality cocoa powder 2 tsp vanilla extract 1/4-1/2 cup coconut milk, vanilla or unsweetened 1/2 cup shredded coconut (optional) Here’s How: 1. Place all […]

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