RECIPES
BEVERAGES
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BREAKFAST
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...
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
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,...
Supplement Dispensary
DAIRY FREE
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...
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...
FERMENTED & CULTURED FOODS
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GLUTEN 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...
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....
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...
MEAT, POULTRY, FISH
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...
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)...
SOUPS & STEWS
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STARCHY SIDES
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VEGETABLE SIDES
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...
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...
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
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...
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...