RECIPES

BEVERAGES

Beet Kvass

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

Basic Smoothie

Dietitian Daphne Smoothies from Dietitian Daphne on Vimeo. [amd-zlrecipe-recipe:112]

Flax Seed Drink

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

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 Hash

Breakfast Hash

1 medium sweet potato, diced1 lb ground pork, chicken, or beef 1 Tbsp of your favorite seasoning blend½ tsp sage1 large apple, cored and diced 6 cups greens (spinach, kale, Swiss chard, mustard, collard, or beet greens)1-2 Tbsp water2-3 Tbsp avocado oil, for cooking...

Instant Pot Frittata

Instant Pot Frittata

Last summer I jumped on the Instant Pot bandwagon, and I'm so glad I did! Not only is it fun to use, it makes cooking nutrient dense foods fun, quick, and easy. Since I got mine I've been exploring ways to use it that are different from the way you can use a slow...

Grain-Free Breakfast Loaf

Grain-Free Breakfast Loaf

Breakfast at our house during the week is accompanied by many other tasks as we are making a mad rush out of the door. In fact you can consider me a drill sargent barking orders to my hubs and son, "feed the dogs," "remember to brush your teeth," "look at the time."...

Breakfast Burrito Bowl

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

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...

Fruity Chia Seed Pudding

Fruity 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...

DAIRY FREE

Carrot Cake Balls

1 cup almond flour12 dates, pitted⅔ cup coconut flakes, unsweetened1 cup carrots, grated1½ tsp cinnamon¼ cup melted coconut oilPinch sea salt In a food processor blend together the dates and coconut flakes, then remove and put into a large bowl.Add the almond flour,...

Unconventional Brownies

2 15oz cans black beans, drained and rinsed½ cup honey ⅔ cup coconut oil, soft2 tsp vanilla extract½ cup monk fruit½ cup cocoa powder1 tsp baking powder½ tsp salt4 large eggs¾ cup chocolate chips, divided¾ cup walnuts or pecans Preheat oven to 350°F. Grease a baking...

Cashew Energy Balls

2 cup Medjool dates, pitted2 cup raw cashews½ cup cashew butter½ tsp salt2-4 Tbsp water Combine all ingredients in a food processor and puree until mixture starts to stick together. Add a little more water if necessary to help mixture come together.Pick up date...

Sausage and Cranberry Stuffed Mushrooms

8 oz ground chicken or turkey1 lb button mushrooms, stems removed & wiped clean with a dry towel½ cup apple, roughly chopped ½ onion, roughly chopped¼ cup pecans⅓ cup dried cranberries½ tsp rubbed sage2 eggs2 cloves garlic1 tsp salt½ tsp pepper Preheat the oven to...

Zucchini Hummus

2 large zucchini (or 3 medium or 5 small)1 Tbsp avocado oil⅓ cup tahini4 cloves garlic2 Tbsp lemon juice1 tsp salt½ tsp pepper Preheat oven to 400°F and line a sheet pan with parchment paper or foil.Cut zucchini into 2" chunks and place on the sheet pan. Drizzle with...

Flourless Chocolate Cake

6 Tbsp refined coconut oil1 ½ cup chocolate chips such as Enjoy Life brand6 egg yolks6 egg whites⅓ cup monk fruit, granular Preheat oven to 275⁰F.Oil a 9-inch spring-form pan. Place coconut oil and chocolate in a glass bowl. Place bowl over a sauce pan with a few...

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

Stacked Burger Bites

1 lb grass fed ground beef1 Tbsp seasoning blend2 eggsAvocado oil for the griddle1-2 tsp mayonnaise with good quality oil1 tsp Dijon mustardFermented pickle slices4 oz cheddar cheese, sliced1 pint grape tomatoes, sliced in half lengthwise Heat a large pan on medium...

Carrot Cake Balls

1 cup almond flour12 dates, pitted⅔ cup coconut flakes, unsweetened1 cup carrots, grated1½ tsp cinnamon¼ cup melted coconut oilPinch sea salt In a food processor blend together the dates and coconut flakes, then remove and put into a large bowl.Add the almond flour,...

Unconventional Brownies

2 15oz cans black beans, drained and rinsed½ cup honey ⅔ cup coconut oil, soft2 tsp vanilla extract½ cup monk fruit½ cup cocoa powder1 tsp baking powder½ tsp salt4 large eggs¾ cup chocolate chips, divided¾ cup walnuts or pecans Preheat oven to 350°F. Grease a baking...

Cashew Energy Balls

2 cup Medjool dates, pitted2 cup raw cashews½ cup cashew butter½ tsp salt2-4 Tbsp water Combine all ingredients in a food processor and puree until mixture starts to stick together. Add a little more water if necessary to help mixture come together.Pick up date...

Sausage and Cranberry Stuffed Mushrooms

8 oz ground chicken or turkey1 lb button mushrooms, stems removed & wiped clean with a dry towel½ cup apple, roughly chopped ½ onion, roughly chopped¼ cup pecans⅓ cup dried cranberries½ tsp rubbed sage2 eggs2 cloves garlic1 tsp salt½ tsp pepper Preheat the oven to...

Zucchini Hummus

2 large zucchini (or 3 medium or 5 small)1 Tbsp avocado oil⅓ cup tahini4 cloves garlic2 Tbsp lemon juice1 tsp salt½ tsp pepper Preheat oven to 400°F and line a sheet pan with parchment paper or foil.Cut zucchini into 2" chunks and place on the sheet pan. Drizzle with...

MEAT, POULTRY, FISH

Stacked Burger Bites

1 lb grass fed ground beef1 Tbsp seasoning blend2 eggsAvocado oil for the griddle1-2 tsp mayonnaise with good quality oil1 tsp Dijon mustardFermented pickle slices4 oz cheddar cheese, sliced1 pint grape tomatoes, sliced in half lengthwise Heat a large pan on medium...

Breakfast Hash

1 medium sweet potato, diced1 lb ground pork, chicken, or beef 1 Tbsp of your favorite seasoning blend½ tsp sage1 large apple, cored and diced 6 cups greens (spinach, kale, Swiss chard, mustard, collard, or beet greens)1-2 Tbsp water2-3 Tbsp avocado oil, for cooking...

Instant Pot Frittata

Last summer I jumped on the Instant Pot bandwagon, and I'm so glad I did! Not only is it fun to use, it makes cooking nutrient dense foods fun, quick, and easy. Since I got mine I've been exploring ways to use it that are different from the way you can use a slow...

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...

SOUPS & STEWS

Coconut Lentils

2 cups lentils ½ tsp garlic powder1 tsp salt½ tsp turmeric ½ tsp ginger powder1 15 oz. can coconut milk (I like Native Forest or 365 Brand)3 cups water Place the lentils in a strainer and gently rinse until the water runs clear....

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...

STARCHY SIDES

Coconut Lentils

2 cups lentils ½ tsp garlic powder1 tsp salt½ tsp turmeric ½ tsp ginger powder1 15 oz. can coconut milk (I like Native Forest or 365 Brand)3 cups water Place the lentils in a strainer and gently rinse until the water runs clear....

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

Zucchini Hummus

2 large zucchini (or 3 medium or 5 small)1 Tbsp avocado oil⅓ cup tahini4 cloves garlic2 Tbsp lemon juice1 tsp salt½ tsp pepper Preheat oven to 400°F and line a sheet pan with parchment paper or foil.Cut zucchini into 2" chunks and place on the sheet pan. Drizzle with...

Cauliflower Buffalo Bites

1 large head of cauliflower, stems removed ½ cup wing sauce such as Frank’s Red Hot Sauce1 Tbsp butter1 Tbsp tamari sauce or coconut aminos1 tsp apple cider vinegar or lemon juice½ tsp garlic powder Blue cheese or Ranch dressing for dipping (optional)carrots &...

cauliflower rice done right

Confessions of a dietitian...I don't really like cauliflower. Many people think that if you are a dietitian you must like everything vegetabley and not like French fries and cookies. That's not necessarily true.  While I do like vegetables, cauliflower is not high on...

Roasted Beets

The color of roasted beets is only one of the beauties of them. Beets are rich in antioxidants (from that beautiful beet color) which help to purify and detoxify the liver. When in season they are slightly sweet, a little earthy, and perfect for a meal or snack. Just...

Brussels Sprout Salad

It's no secret things change as you get older, and that includes your taste buds. There are many foods I didn't like growing up, but now really do have an appreciation for them. Brussel sprouts is one. I've tried them numerous times over the years and, although I...

Stir-Fried Cabbage

Purple cabbage, also called red cabbage, is one of the most beautifully colored veggies. The brilliant purple color is attributed to anthocyanin, which is a flavanoid and antioxidant also found in blueberries, grapes, and eggplant. Cabbage is part of the brassica...

SWEET TREATS

Carrot Cake Balls

1 cup almond flour12 dates, pitted⅔ cup coconut flakes, unsweetened1 cup carrots, grated1½ tsp cinnamon¼ cup melted coconut oilPinch sea salt In a food processor blend together the dates and coconut flakes, then remove and put into a large bowl.Add the almond flour,...

Unconventional Brownies

2 15oz cans black beans, drained and rinsed½ cup honey ⅔ cup coconut oil, soft2 tsp vanilla extract½ cup monk fruit½ cup cocoa powder1 tsp baking powder½ tsp salt4 large eggs¾ cup chocolate chips, divided¾ cup walnuts or pecans Preheat oven to 350°F. Grease a baking...

Cashew Energy Balls

2 cup Medjool dates, pitted2 cup raw cashews½ cup cashew butter½ tsp salt2-4 Tbsp water Combine all ingredients in a food processor and puree until mixture starts to stick together. Add a little more water if necessary to help mixture come together.Pick up date...

Flourless Chocolate Cake

6 Tbsp refined coconut oil1 ½ cup chocolate chips such as Enjoy Life brand6 egg yolks6 egg whites⅓ cup monk fruit, granular Preheat oven to 275⁰F.Oil a 9-inch spring-form pan. Place coconut oil and chocolate in a glass bowl. Place bowl over a sauce pan with a few...

Edible Brownie Batter

1 15 oz. can black beans1/3 cup cocoa powder3/4 cup monk fruit¼ cup coconut cream 1 teaspoon vanilla extract1/8 teaspoon fine sea salt3 tablespoons water In a saucepan over medium heat put monk fruit and water and...

Avocado Lime Popsicles

Starting in April, we start having some hot days here in South Louisiana. This is the time when I start putting nearly everything into a popsicle mold. My son's friends come over and go straight for the freezer when they've been playing outside. This recipe has adult...

MISCELLANEOUS

Carrot Cake Balls

1 cup almond flour12 dates, pitted⅔ cup coconut flakes, unsweetened1 cup carrots, grated1½ tsp cinnamon¼ cup melted coconut oilPinch sea salt In a food processor blend together the dates and coconut flakes, then remove and put into a large bowl.Add the almond flour,...

Unconventional Brownies

2 15oz cans black beans, drained and rinsed½ cup honey ⅔ cup coconut oil, soft2 tsp vanilla extract½ cup monk fruit½ cup cocoa powder1 tsp baking powder½ tsp salt4 large eggs¾ cup chocolate chips, divided¾ cup walnuts or pecans Preheat oven to 350°F. Grease a baking...

Cashew Energy Balls

2 cup Medjool dates, pitted2 cup raw cashews½ cup cashew butter½ tsp salt2-4 Tbsp water Combine all ingredients in a food processor and puree until mixture starts to stick together. Add a little more water if necessary to help mixture come together.Pick up date...

Sausage and Cranberry Stuffed Mushrooms

8 oz ground chicken or turkey1 lb button mushrooms, stems removed & wiped clean with a dry towel½ cup apple, roughly chopped ½ onion, roughly chopped¼ cup pecans⅓ cup dried cranberries½ tsp rubbed sage2 eggs2 cloves garlic1 tsp salt½ tsp pepper Preheat the oven to...

Zucchini Hummus

2 large zucchini (or 3 medium or 5 small)1 Tbsp avocado oil⅓ cup tahini4 cloves garlic2 Tbsp lemon juice1 tsp salt½ tsp pepper Preheat oven to 400°F and line a sheet pan with parchment paper or foil.Cut zucchini into 2" chunks and place on the sheet pan. Drizzle with...

Cauliflower Buffalo Bites

1 large head of cauliflower, stems removed ½ cup wing sauce such as Frank’s Red Hot Sauce1 Tbsp butter1 Tbsp tamari sauce or coconut aminos1 tsp apple cider vinegar or lemon juice½ tsp garlic powder Blue cheese or Ranch dressing for dipping (optional)carrots &...