RECIPES

BEVERAGES

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BREAKFAST

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...

Fruit and Nut Salad

Fruit and nut salad 1-1/2 Apple, cored and diced 2-3 Strawberries, sliced 1/4 cup Blueberries 1/4 cup Coconut, shredded & unsweetened 1/2 cup Walnuts or pecans, chopped 1/2 tsp cinnamon (optional) Place all fruit into a bowl. Sprinkle with coconut, nuts, and...

Breakfast European Style

1 - 2 oz Cheddar cheese, raw, cut into small chunks Handful Fruit (grapes or strawberries work well) 1 oz Walnuts 1 1/2 tsp honey Put cheese, fruit, & walnuts on a plate. Drizzle honey over the cheese and walnuts....

Fruit and Seed Granola

1 cup Pumpkin seeds 1 cup Sunflower seeds 1 cup coconut flakes 1/2 cup honey, warmed Pinch: sea salt or Himalayan salt 1/2 Tbsp Vanilla extract 2 tsp Cinnamon 1 cup Dried fruit, any variety, cut up Preheat oven to 350°F. Grease a large pan or line with parchment...

DAIRY FREE

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...

Mango Stuffed Avocado

Salsa is one of my most favorite foods and it always has. As a child my mom would by salsa by 1/2 gallon because I would eat it with everything. Mostly, I've enjoyed traditional salsa, that is until I had mango salsa. This sweet and spicy is the perfect treat for any...

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...

FERMENTED & CULTURED FOODS

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GLUTEN FREE

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...

Mango Stuffed Avocado

Salsa is one of my most favorite foods and it always has. As a child my mom would by salsa by 1/2 gallon because I would eat it with everything. Mostly, I've enjoyed traditional salsa, that is until I had mango salsa. This sweet and spicy is the perfect treat for any...

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...

MEAT, POULTRY, FISH

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...

Eggplant Stuffed Bell Pepper Boats

Summer vegetables can be so plentiful and beautiful. These stuffed bell  peppers are a great way to use the excess eggplant we always get from our one plant. And if you aren't a bell pepper lover, no worries, the taste is hidden by the variety of other fabulous...

Shrimp, Okra, and Tomato Stew

As a Southern Louisiana lady, this Shrimp, Okra, and Tomato Stew is the epitome of southern cooking. In the summer, when okra and tomatoes are at the height of the season, this is good ol' Cajun comfort food that will make you glad  you are from the south (or glad you...

Pork and Cabbage

Pork and Cabbage 8 oz bacon (preferably pastured, humanely raised), cut into 1/2 inch pieces 1 onion, chopped 3-4 garlic cloves, minced 1 lb pork, ground 1 small cabbage, shredded 1 tsp Herbamare seasoning Cut bacon into 1/2 inch pieces and cook in a stockpot on low...

Buffalo Chicken Chunks

Buffalo Chicken Chunks 1/2 cup butter 1/2 cup Cajun Chef hot sauce 1/2 tsp garlic powder 1/2 tsp onion powder 1/2 tsp sea salt or Himalayan salt 5 lbs chicken thighs-boneless, skinless To Make Sauce: Combine butter, hot sauce, garlic powder, onion powder, and salt in...

Salmon Patties

3 7.5-oz cans of wild-caught Alaskan Salmon, drained 1 egg 1/3 white onion, coarsely chopped 2 garlic cloves, coarsely chopped 1-2 carrots, coarsely chopped 1/2 bell pepper, coarsely chopped 2 Tbsp coconut oil, butter, or other nutrient dense cooking fat 3 Tbsp...

SOUPS & STEWS

Avocado Soup

2 ripe Hass avocados, peeled & pitted 1 clove Garlic, chopped 2 cups Buttermilk or unsweetened kefir 4 tsp Lime juice ¼ tsp sea salt or Himalayan salt Pinch Red pepper, ground 1 ½ cup Salsa (see recipe for fermented salsa) Puree avocado and garlic in a food...

Turkey Chili

Chili truly is one of my favorite foods, but this turkey chili is award winning! I'm convinced I could eat it every day. This recipe came to me from my brother in law and it's been used numerous times. I've even made it with chicken and ground beef and it's really...

Beef Broth

4 lbs beef bones, marrow & knuckle included 1 calves foot, cut into pieces (optional) 3 lbs meaty rib or neck bones 4 or more quarts cold filtered water 1/2 cup vinegar 3 onions, coarsely chopped 3 carrots, coarsely chopped 3 celery sticks, coarsely chopped...

Shrimp Stock

4 oz small dried shrimp 6 Tbsp extra virgin olive oil or cold-pressed peanut oil 1 cup dry white wine or vermouth 2 quarts cold filtered water 1/4 cup apple cider vinegar 1 carrot, peeled & coarsely chopped 5-6 garlic cloves, peeled 3 small pieces lemon rind...

Fish Stock

2 medium fish carcasses, including heads, of non-oily fish (turbot, rockfish, snapper) shells (and heads if available) from 3/4 lb fresh shrimp 2-3 quarts cold filtered water 1/4 cup apple cider vinegar 3 sticks celery, chopped 4 garlic cloves, peeled & chopped 1...

Gluten Free Roux

Down here in South Louisiana there are some things that just go together… football, fall temperatures, and gumbo. Along with gumbo, the cooler weather screams for seafood courtbouillon (pronounced COO-be-yon), chicken or meatball fricassee, and various stews, soups,...

STARCHY SIDES

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VEGETABLE SIDES

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...

Spinach Basil 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...

Maple Braised Turnips and Carrots

This combination of braised turnips and carrots are the epitome of fall vegetables. The turnips have a savory flavor and the carrots are slightly sweet. Together they are delicous and nutritious! Maple Braised Turnips & Carrots 1 pound small turnips, peeled and...

SWEET TREATS

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...

Cashew Cookie Bar

Cashew Cookie Bar 1 cup Medjool dates, pitted 1 cup crispy cashews (see Crispy Cashew recipe) ¼ cup nut butter 1-2 Tbsp water Combine all ingredients in a [food processor|http://amzn.to/1uuWUo2] and puree until mixture starts to stick together. Add a little more water...

Basic Smoothie

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

Coconut Date Balls

Coconut Date Balls 1 1/2 cups pitted dates or 1 cup date paste 1/2 cup coconut spread or coconut butter 3 Tbsp coconut oil 1/4 cup finely shredded dried coconut, plus more for rolling the balls in zest of 1 lemon or small orange (optional) In a food processor, process...

Fruit and Nut Salad

Fruit and nut salad 1-1/2 Apple, cored and diced 2-3 Strawberries, sliced 1/4 cup Blueberries 1/4 cup Coconut, shredded & unsweetened 1/2 cup Walnuts or pecans, chopped 1/2 tsp cinnamon (optional) Place all fruit into a bowl. Sprinkle with coconut, nuts, and...

Breakfast European Style

1 - 2 oz Cheddar cheese, raw, cut into small chunks Handful Fruit (grapes or strawberries work well) 1 oz Walnuts 1 1/2 tsp honey Put cheese, fruit, & walnuts on a plate. Drizzle honey over the cheese and walnuts....

MISCELLANEOUS

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...

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...

Cold and Sinus Remedy

It's always cold season. Really, have you ever had a summer cold? It kind of stinks. This Cold and Sinus Remedy is great to keep in the fridge for anytime you get a cold. The cayenne gives it quite the kick, so if you want to give this to children or if you have an...

Bouquet Garni

Bouquet Garni is a traditional French seasoning blend and gives a robust flavor to any soup, stock, or stew. It's often prepared with fresh ingredients that are tied together with a string, however it is also appropriate to bind them together using a sachet or tea...