RECIPES

BEVERAGES

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BREAKFAST

Homemade Yogurt

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

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...

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. Enjoy!

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...

Banana Egg “Pancakes”

3 eggs 1 banana 1 tsp cinnamon 1 pinch sea salt or Himalayan salt 1 tsp butter Preheat skillet over medium heat while preparing food. Place eggs, banana, cinnamon and salt in blender and blend until smooth. (You don't want any chunks of banana floating around) Melt...

DAIRY FREE

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...

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...

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....

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...

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...

FERMENTED & CULTURED FOODS

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GLUTEN FREE

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...

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 &...

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...

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...

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...

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....

MEAT, POULTRY, FISH

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...

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...

SOUPS & STEWS

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...

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...

STARCHY SIDES

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VEGETABLE SIDES

Basic Kale Chips

Kale chips are all the rave now, and for good reason. They can satisfy a desire for the salty crunch all while making you feel good about your choices. This is one of the most basic recipes for kale chips and can be whipped up quickly just before you decide to reach...

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...

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...

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

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...

Fire Cider Recipe

There's no shortage of controversy over the flu vaccine - who should get it? when to get it? is it the right strain? does it even work? does it make you sick when you get the flu shot? Without getting into too much discussion regarding vaccines, I kind of hold the...

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...

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...

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...