RECIPES

BEVERAGES

Beet Kvass

  Beet Kvass 3 medium or 2 large organic beets, peeled and chopped up coarsely (not shredded or grated) 1/4 cup whey (see whey recipe) 1 Tbsp sea salt or Himalayan salt filtered water Place beets, whey, and salt in a 2-qt glass container. Add filtered water to...

Basic Smoothie

Dietitian Daphne Smoothies from Dietitian Daphne on Vimeo....

Flax Seed Drink

1 Tbsp organic flax seeds 1 cup filtered water Grind flax seeds in a mini mill and mix with water. Drink immediately.

Cultured Lemonade

The summertime at my house means a few things - sun, swimming, watermelon, homemade popsicles, and homemade lemonade. This is truely a staple that is enjoyed by adults and kids alike. Lemonade is such  a refreshing beverage on our hot Louisiana days and nothing says...

BREAKFAST

Breakfast Burrito Bowl

Since breakfast is the most important meal of the day, we might as well make it one that we really enjoy!  For me, any food that has a Mexican flare excites me. In fact, my husband often says if he didn't know any better he would think I'm part Mexican. This Breakfast...

Balanced Breakfast Ideas

When it comes to start the day, we are often looking for something quick and easy. While the ol' cliche rings true, breakfast is the most important meal of the day, having a plan for this influential meal makes the morning (and quite frankly the day) run just a little...

Chia Seed Pudding

Chia seeds are all the rave now, for good reason. They are full of healthy fats and fiber. This recipe is one of my favorites because it's simple and easy, but with all of the fiber and healthy fats it will keep you satisfied until the next meal. There are numerous...

Homemade Yogurt

My son loves yogurt. I used to buy various brands, but when I got my Excaliber Dehydrator I started making yogurt. It's very easy and much more cost efficient. The key is to start with a good quality milk. I always use raw milk or low heat pasteurized cow's milk when...

Heavenly Granola

Many years ago when we really started to evaluate the quality of foods we ate one of the most challenging things for my husband to "give up" was cereal. There was a time when I counted 10 boxes of mostly "healthy" cereal in our pantry. Although some cereals have a...

Basic Veggie Frittata

Basic Veggie Frittata 3/4 pound veggies-your favorites or leftovers work well 1 large or 2 small leeks 2 Tbsp butter 4-5 eggs 1/4 cup cream, half and half, or whole milk 1/4-1/2 tsp sea salt or Himalayan salt, depending on your taste (remember if you add cheese it...

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DAIRY FREE

Portabella Burgers

When the summer heats up so does the grill. While burgers are often a staple for the pit, these portabella burgers are the perfect substitute when you want something new and different. These mouthwatering 'shrooms have a meaty texture and are fine between a...

Loaded Taco Casserole

I love all foods that taste Mexican, even if it is Tex-Mex. This Loaded Taco Casserole fits the bill for me and it is easy to put together to feed the family, or after it's baked it can be cut up and frozen into individual pieces for a quick frozen meal. You can start...

Breakfast Burrito Bowl

Since breakfast is the most important meal of the day, we might as well make it one that we really enjoy!  For me, any food that has a Mexican flare excites me. In fact, my husband often says if he didn't know any better he would think I'm part Mexican. This Breakfast...

Grilled Peaches with Coconut Cream

It's the dog days of summer and fruit is falling from the trees. Literally. After an early morning run my buddy brought me into her yard where her peach and fig trees were exploding with fruit. We picked until the box was full. When I got home I wasn't sure what to do...

Summer Pesto

Pesto is a great way to add a little flare to seemingly ordinary foods. Traditional pesto is an Italian sauce made from blending basil, olive oil, pine nuts, and pecorino cheese until it is smooth. I consider pesto to be made with a variety of flavorful leaves, nuts...

Strawberry Tart

A few years ago, my father-in-law was at my house for a birthday celebration. We were about to dig in to a dessert and he asks, "Is this 'Daphne sweet'?" He then went on to explain that most of my desserts are just slightly sweet (he went on to explain that it has...

FERMENTED & CULTURED FOODS

Homemade Yogurt

My son loves yogurt. I used to buy various brands, but when I got my Excaliber Dehydrator I started making yogurt. It's very easy and much more cost efficient. The key is to start with a good quality milk. I always use raw milk or low heat pasteurized cow's milk when...

Beet Kvass

  Beet Kvass 3 medium or 2 large organic beets, peeled and chopped up coarsely (not shredded or grated) 1/4 cup whey (see whey recipe) 1 Tbsp sea salt or Himalayan salt filtered water Place beets, whey, and salt in a 2-qt glass container. Add filtered water to...

Fresh (Cultured) Salsa

Anyone who knows me knows how  much I love a good salsa. This one I have perfected over the years and make loads of it each summer when garden tomatoes and peppers are in abundance. This is a great option for getting in fermented or cultured foods by adding whey at...

Cultured Lemonade

The summertime at my house means a few things - sun, swimming, watermelon, homemade popsicles, and homemade lemonade. This is truely a staple that is enjoyed by adults and kids alike. Lemonade is such  a refreshing beverage on our hot Louisiana days and nothing says...

GLUTEN FREE

Portabella Burgers

When the summer heats up so does the grill. While burgers are often a staple for the pit, these portabella burgers are the perfect substitute when you want something new and different. These mouthwatering 'shrooms have a meaty texture and are fine between a...

Loaded Taco Casserole

I love all foods that taste Mexican, even if it is Tex-Mex. This Loaded Taco Casserole fits the bill for me and it is easy to put together to feed the family, or after it's baked it can be cut up and frozen into individual pieces for a quick frozen meal. You can start...

Cauliflower Pizza Crust

I've been trying to master the cauliflower pizza crust for quite some time now. There were so many times that I tried it, and although it tasted good it still had to be eaten with a fork. One day over the summer I was trying new recipes with my friend and we mastered...

Grilled Peaches with Coconut Cream

It's the dog days of summer and fruit is falling from the trees. Literally. After an early morning run my buddy brought me into her yard where her peach and fig trees were exploding with fruit. We picked until the box was full. When I got home I wasn't sure what to do...

Summer Pesto

Pesto is a great way to add a little flare to seemingly ordinary foods. Traditional pesto is an Italian sauce made from blending basil, olive oil, pine nuts, and pecorino cheese until it is smooth. I consider pesto to be made with a variety of flavorful leaves, nuts...

Strawberry Tart

A few years ago, my father-in-law was at my house for a birthday celebration. We were about to dig in to a dessert and he asks, "Is this 'Daphne sweet'?" He then went on to explain that most of my desserts are just slightly sweet (he went on to explain that it has...

MEAT, POULTRY, FISH

Loaded Taco Casserole

I love all foods that taste Mexican, even if it is Tex-Mex. This Loaded Taco Casserole fits the bill for me and it is easy to put together to feed the family, or after it's baked it can be cut up and frozen into individual pieces for a quick frozen meal. You can start...

Garden Quiche on a Sweet Potato Crust

With spring in the air the chickens are a-layin'. I was inspired to try a quiche that married the plethora of eggs we currently have and a mountain of vegetables for a good dose of nutrients in the morning. It turned out divine and has been a quick breakfast that...

Italian Stuffed Portobello Mushrooms

I really enjoy portobello mushrooms, my hubs however does not love them like I do. Until now. I packed so much flavor into these mushrooms that he couldn't help but smile after eating them. This recipe was made with the large mushrooms, however it would work just as...

Spaghetti Squash Pizza Casserole

Who doesn't love the flavors of pizza that meld together making it quite simply one of our most beloved dishes? My family loves pizza, so I was looking for a healthy, non-traditional way to incorporate the divine flavors of pizza with a veggie. This Spaghetti Squash...

Chicken and Spinach Meatballs

I made these meatballs, unsure of how they would be accepted by the family. To my surprise, everyone loved them! They can be made into meatballs or burgers and can be frozen either raw or once cooked for a quick and easy go-to. Just a fair warning, they turn green...

Chicken Tandoori

This Indian inspired recipe, Chicken Tandoori, is a delicious way to incorporate spices that have anti-inflammatory properties. Turmeric has an ingredient, curcumin, that has been used for healing for hundreds of years in the Indian community. In order for turmeric to...

SOUPS & STEWS

Chicken Tandoori

This Indian inspired recipe, Chicken Tandoori, is a delicious way to incorporate spices that have anti-inflammatory properties. Turmeric has an ingredient, curcumin, that has been used for healing for hundreds of years in the Indian community. In order for turmeric to...

Gazpacho

This cold, Gazpacho Soup is exactly what your body is screaming for during the hot summer months. It has the perfect amount of cucumber, tomato, and piquant flavor to serve as a side for any meal or as a light lunch. The quality of tomato juice (with just tomatoes and...

Creamy Sweet Potato Soup

This Creamy Sweet Potato Soup is the perfect pair for a cool fall day. The unrefined coconut oil has a slight natural sweetness that compliments sweet potatoes beautifully. This soup is nutrient rich - full of beta carotene, the precursor of vitamin A. Also the...

Vegetarian Broth

Vegetarian Broth 6 unpeeled carrots, cut into thirds 2 unpeeled yellow onions, cut into chunks 1 leek, white and green parts, cut into thirds 1 bunch celery, including the heart, cut into thirds 4 unpeeled red potatoes, quartered 2 unpeeled Japanese or regular sweet...

Chicken Broth

Chicken broth is a staple in my home, especially when the weather gets a little crisp and the air feels breezy. It can be used as a base for so many different types of soups, stews, gravies, sauces, and to just sip on when you need something warm. Of all of the...

Crockpot Beef Stew

1 1/2 lb Beef stew meat 5-6 Carrots, chopped 2 Onion, chopped 4-6 cloves Garlic, minced 1 lg Potato or sweet potato, peeled & cube 4 stalks Celery, chopped 1 cup Beef or chicken broth (see recipe for chicken broth) 1 cup Red wine 2 tsp Herbamire or preferred...

STARCHY SIDES

Sweet Potato & Apple Bake

This Sweet Potato and Apple Bake recipe is screaming for the fall. It is a great treat during the holidays, or any time of the year, and has a feel of cool, crisp air with the sweet scent of cinnamon. The natural sweetness of sweet potatoes and apples pair well with...

Creamy Sweet Potato Soup

This Creamy Sweet Potato Soup is the perfect pair for a cool fall day. The unrefined coconut oil has a slight natural sweetness that compliments sweet potatoes beautifully. This soup is nutrient rich - full of beta carotene, the precursor of vitamin A. Also the...

Sweet Potato Niblets

2 lg Sweet potatoes, peeled & cubed 2 Tbsp coconut oil, butter, or other nutrient dense cooking fat To Taste: sea salt or Himalayan salt Preheat oven to 425ºF. Place cubed sweet potatoes & coconut oil into a gallon sized zip top bag. Shake and agitate until...

Sweet Potato Salad

3 Sweet potatoes, medium-sized, cubed 3 Eggs, hard-boiled, chopped 1 Green apple, chopped with skin on 5 Bacon strips, roughly chopped 4 Tbsp olive oil 1 Tbsp Chives, chopped 4 Tbsp Mayonnaise 2 Tbsp Lemon juice 1 Tbsp Dijon mustard To Taste: sea salt or Himalayan and...

Thai Coconut Rice

2 cups coconut milk 1 cup jasmine rice 1 slice fresh ginger, peeled 3/4 tsp sea salt or Himalayan salt 1/3 cup coconut, flaked or shredded, unsweetened and dried cilantro leaves, sliced (optional) In a large saucepan bring coconut milk, jasmine rice, ginger, and salt...

VEGETABLE SIDES

Portabella Burgers

When the summer heats up so does the grill. While burgers are often a staple for the pit, these portabella burgers are the perfect substitute when you want something new and different. These mouthwatering 'shrooms have a meaty texture and are fine between a...

Tomato Olive Salad

Once upon a time, I really did not like olives, despite their nutritional value. In fact, I have many times said "olives will ruin a food faster than anything else." Just as all things change, so has my attitude toward olives. I was recently at a dinner where olives...

Summer Pesto

Pesto is a great way to add a little flare to seemingly ordinary foods. Traditional pesto is an Italian sauce made from blending basil, olive oil, pine nuts, and pecorino cheese until it is smooth. I consider pesto to be made with a variety of flavorful leaves, nuts...

Garden Quiche on a Sweet Potato Crust

With spring in the air the chickens are a-layin'. I was inspired to try a quiche that married the plethora of eggs we currently have and a mountain of vegetables for a good dose of nutrients in the morning. It turned out divine and has been a quick breakfast that...

Gazpacho

This cold, Gazpacho Soup is exactly what your body is screaming for during the hot summer months. It has the perfect amount of cucumber, tomato, and piquant flavor to serve as a side for any meal or as a light lunch. The quality of tomato juice (with just tomatoes and...

Roasted Kohlrabi

I've heard kohlrabi called "the alien vegetable," as it has a very strange appearance. Once they are peeled and sliced they look a lot like white potatoes, although they have a little more of a "bite." I'll warn you, these roasted kohlrabi slices are slightly...

SWEET TREATS

Grilled Peaches with Coconut Cream

It's the dog days of summer and fruit is falling from the trees. Literally. After an early morning run my buddy brought me into her yard where her peach and fig trees were exploding with fruit. We picked until the box was full. When I got home I wasn't sure what to do...

Strawberry Tart

A few years ago, my father-in-law was at my house for a birthday celebration. We were about to dig in to a dessert and he asks, "Is this 'Daphne sweet'?" He then went on to explain that most of my desserts are just slightly sweet (he went on to explain that it has...

Frozen Banana Treats

Frozen Banana Treats As the weather starts to warm up, and the day light is longer, we tend to spend more time outside. We've been playing around with these Frozen Banana Treats and the possibilities of combination are endless. Here are two of our favorites. They both...

Heavenly Granola

Many years ago when we really started to evaluate the quality of foods we ate one of the most challenging things for my husband to "give up" was cereal. There was a time when I counted 10 boxes of mostly "healthy" cereal in our pantry. Although some cereals have a...

Coconutty Fudge Recipe

This Coconutty Fudge recipe will satisfy a chocolate craving like no other. It's made with unrefined coconut oil, which gives it a slightly coconut flavor and is utliized differently in the body. Coconutty Fudge Recipe 2 cups nuts, preferably Crispy Nuts (see recipe...

Nut Free Energy Bars

Nut Free Energy Bars 1 cup seeds (sunflower seeds, pumpkin seeds, or mixture of both) 2 teaspoons coconut oil Two big pinches sea salt or Himalayan salt 1 cup Medjool dates, pitted 1-2 Tbsp water Combine seeds with oil & salt and mix together thoroughly. Toast...

MISCELLANEOUS

Grilled Peaches with Coconut Cream

It's the dog days of summer and fruit is falling from the trees. Literally. After an early morning run my buddy brought me into her yard where her peach and fig trees were exploding with fruit. We picked until the box was full. When I got home I wasn't sure what to do...

Summer Pesto

Pesto is a great way to add a little flare to seemingly ordinary foods. Traditional pesto is an Italian sauce made from blending basil, olive oil, pine nuts, and pecorino cheese until it is smooth. I consider pesto to be made with a variety of flavorful leaves, nuts...

Fruit Infused Water

Hydration is so important for so many reasons. Being well hydrated allows the body to detoxify, it provides an avenue for moving nutrients throughout the body, and lubricates our joints and organs. Sometimes plain water can get a little boring. These fruit infused...

Fiesta Black Bean Salad

During the heat of the summer bell peppers are abundant and this Fiesta Black Bean Salad is a great way to use them. This salad is great because it’s cool, colorful, full of fiber, and it will tickle your taste buds. Fiesta Black Bean Salad 1 red bell pepper 1 yellow...

The Perfect Cracker

These perfect crackers are a great fit for when you want a crunch, without all of the additives that go along with it. Truth be told you can use a variety of nuts or seeds to make these crackers. My favorite way to eat them is with some hummus or avocado smeared on...

Balsamic Vinegar Salad Dressing

Any good salad needs a good salad dressing. This balsamic vinegar salad dressing is so diverse and works well with so many different types of dressings. the mustard helps to thicken it just a little bit and adds a burst to the flavor. It keeps Balsamic Vinegar Salad...