RECIPES

BEVERAGES

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BREAKFAST

Zucchini Patties

2 medium zucchini 1 Tbsp sea salt or Himalayan salt ½ cup cheese, your favorite, but I’ve used mozzarella, parmesan, and feta 2 eggs ½ tsp thyme 1-2 Tbsp butter Wash the zucchini well, and then grate using a food grater. Put the grated zucchini in a mixing bowl,...

Southwestern Scrambled Eggs

2-3 Eggs, best if they are “country” eggs from pastured chickens ½ cup Salsa, fresh (see Fresh Salsa, fermented recipe) ¼ cup Cheddar cheese ½ Avocado, sliced ¼ cup Onions, diced (optional) ½ Jalapeno, seeded & diced (optional) ½ Green bell pepper, sliced...

Breakfast Sausage

Breakfast Sausage

We are always looking for a breakfast proteins beyond just eggs. I really love these sausage patties because they are super easy to make and they freeze well. Also, if you'd prefer to keep it "scattered" you can do that also. 1 pound ground meat-pork, chicken*, beef,...

DAIRY FREE

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."...

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...

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...

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...

FERMENTED & CULTURED FOODS

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GLUTEN FREE

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...

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."...

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...

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...

MEAT, POULTRY, FISH

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...

Teriyaki Chicken

Teriyaki Chicken 2 lbs chicken, either drumsticks or thighs 1/2 cup soy sauce 1/2 cup rice vinegar 1/4 cup honey 1/2 tsp ginger, dried 2 garlic cloves, minced Wash off chicken and place in a small casserole dish to marinate. Combine the rest of the ingredients and...

Chicken Salad in a Jar

Chicken salad in a jar 2 Tbsp salad dressing-I usually choose balsamic vinaigrette, olive oil & balsamic vinegar, or fresh salsa sprinkle: cheddar or feta cheese-you can use any cheese you like except highly processed cheeses 1 handful chicken pieces, cooked-any...

Hamburger Patties

Hamburger Patties 1 lb Ground beef, grass-fed preferably 4 oz Liver, beef or chicken, ground (optional) 2 Tbsp Butter, lard, or tallow or other cooking fat 1/2 cup Onion, chopped 1 Egg preferably from a pastured chicken 1/4 cup Water 1/4 tsp cayenne pepper (optional)...

Chicken Salad

1 whole cooked chicken, deboned and chopped 1/2 cup mayonnaise (consider using safflower mayonnaise to avoid soy) 1 lg onion, chopped 1/2 bell pepper, chopped 1-2 stalks celery, chopped 1 bunch grapes, diced 1/2 cup carrots, chopped 1/4 cup honey To Taste: red wine...

SOUPS & STEWS

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,...

Butternut Squash Soup

1 onion, chopped 1 Tbsp coconut oil, butter, or other cooking fat 1 red apple, peeled and chopped 2 cups chicken broth (see homemade broth recipe) 1/3 cup coconut milk, canned 2 cups butternut squash, cubed 1 tsp cumin 1 tsp good quality sea salt or Himalayan salt On...

STARCHY SIDES

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VEGETABLE SIDES

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...

Arugula and Walnut Salad

Nothing beats a good salad! Replacing lettuce with arugula increases the nutrient density and the accent with creamy goat cheese makes it the perfect compliment to any meal. Arugula and Walnut Salad 6 cups arugula leaves, washed and dried well 1/2 cup walnuts, toasted...

Kale with Caramelized Apple & Onions

Kale is an nutrient rich leafy green that packs a punch. It is naturally tough and slightly bitter, yet when prepared with vinegar it helps to break down the fibers and decrease the bitter flavor. The apples and caramelized onions add a hint of sweetness that can...

Roasted Green Beans with Garlic and Ginger

My father-in-law plants a large garden every summer. When the green beans are ready for harvest it becomes a family gathering to snap, prepare, and freeze them getting them ready for the whole year. As we sit and snap the beans, we chat and laugh, along with making...

SWEET TREATS

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. 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...

MISCELLANEOUS

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 at room temperature for...

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...