Recipes

In this section, my goal is to provide you with a wide variety of tempting recipes that are quick, simple, clear, and as easy to create as possible. Even if you’ve never cooked before, I want you to enjoy these recipes, and to feel proud to share the food that you make with your friends and family. I’ve included recipes and tips for meals, sides, baked goods, snacks, desserts, special occasions, and holidays, because being healthy should be inclusive. You deserve to be healthy, and you deserve to have meals that are delightful, tasty, and fun to eat.

  

  

  

 

Beverages

In this section, you’ll find recipes for homemade coconut milk (an ingredient in many of my recipes), some lovely breakfast shakes, and some of my favorite flavored coffees. Shakes are a good option for people on the go, or for those of you who prefer a lighter breakfast. Both the shakes and the coffee recipes are full of antioxidants, making these beverages a great addition to your morning.

 

Homemade Coconut Milk

This coconut milk makes a great dairy replacement in coffee and tea. It’s also very useful in cooking, and baking. You’ll find that it’s called for in many of my recipes.

Yields a little more than 5 ½ cups of coconut milk.

Ingredients:

» One 13.5 ounce can of unsweetened organic coconut milk (make sure the coconut milk is in non-BPA packaging, contains no added sugars, and has as few ingredients as possible).

» 31.5 ounces of filtered water (2-1/3 cans)

Directions:

1. Mix one can of unsweetened organic coconut milk with 2 1/3 cans of filtered water.

2. Store in a glass container in the refrigerator.

3. Mix or shake well before using.

Hot Cocoa

This beverage isn’t meant to be sweet and sugary. Rather, it’s meant to be rich and strong, like a cup of black coffee. You can drink it in place of your morning coffee. (Raw cacao is loaded with antioxidants and phytonutrients, it’s anti-inflammatory properties make it good for your cardio vascular health, and it’s a good source of magnesium too!)

Yield: one serving

Ingredients:

» 1 tbsp. organic raw cacao powder

» ¼ cup homemade coconut milk

» Optional: 1-2 tbsps. pure coconut cream, 1-2 dashes of cinnamon, a drop of mint extract

» About 1 cup filtered hot water

Directions:

1. In a large cup or mug, mix the raw cacao powder and coconut milk, until well combined and smooth.

2. Mix in mint extract or cinnamon if desired.

3. Pour in enough hot water to fill the mug.

4. Stir again, and top with coconut cream (and more cinnamon,) if you wish.

5. Enjoy with breakfast, or anytime.

Mocha Latte

Yield: one serving

Ingredients:

» 1 tbsp. organic raw cacao powder

» ¼ homemade coconut milk

» 1-2 Tbsps. pure coconut cream

» 1 dash of cinnamon

» About 1 cup hot coffee

Directions:

1. In a large cup or mug, mix the raw cacao powder, and coconut milk, until well combined and smooth.

2. Pour in enough hot coffee to fill the mug, and stir gently.

3. Top with coconut cream and a dash of cinnamon.

4. Enjoy with breakfast, or have it later in the day for dessert.

Dark Chocolate Flavored Coffee

Yield: 12 servings

Ingredients:

» 2 tbsp. organic raw cacao powder

» Enough coffee to make a 12-cup pot of coffee

Directions:

1. Set up your coffee machine to brew a 12-cup pot of coffee.

2. Place 2 tbsps. of organic raw cacao powder on top of the coffee in the coffee filter, and brew as usual.

Chocolate Chai Flavored Coffee

Yield: 12 servings

Ingredients:

» 1 1/2 tbsps. organic raw cacao powder

» ¼ tsp ground cinnamon

» ¼ tsp. ground ginger

» 1/8 tsp. ground cardamom

» 1/8 tsp. ground cloves

» Enough coffee to make a 12-cup pot of coffee

Directions:

1. Set up your coffee machine to brew a 12-cup pot of coffee.

2. Place the organic raw cacao powder and the spices, on top of the coffee in the coffee filter, and brew as usual.

Chocolate Mint Flavored Coffee

Yield: 12 servings

Ingredients:

» 1 1/2 tbsps. organic raw cacao powder

» 1 tbsp. dried mint

Directions:

1. Set up your coffee machine to brew a 12-cup pot of coffee.

2. Place the organic raw cacao powder and the mint on top of the coffee in the coffee filter, and brew as usual.

Chocolate Snickerdoodle Flavored Coffee

Yield: 12 servings

Ingredients:

» 1 1/2 tbsps. organic raw cacao powder

» ½ tsp ground cinnamon

» ¼ tsp. ground ginger

» 1/8 tsp. ground cardamom

» Enough coffee to make a 12-cup pot of coffee

Directions:

1. Set up your coffee machine to brew a 12-cup pot of coffee.

2. Place the organic raw cacao powder and the spices on top of the coffee in the coffee filter, and brew as usual.

Gingerbread Flavored Coffee

Yield: 12 servings

Ingredients:

» ¼ tsp. ground ginger

» ¼ tsp. ground cinnamon

» Enough coffee to make a 12-cup pot of coffee

Directions:

1. Set up your coffee machine to brew a 12-cup pot of coffee.

2. Place the spices on top of the coffee in the coffee filter, and brew as usual.

Banana Berry Shake

This shake makes a delicious breakfast for those days when you’re short on time. You can have an additional protein with it if you’re very hungry, but you don’t have to, because the almonds give you a healthy dose of good fat and protein.

Yields one serving

Ingredients:

» 1/8 cup almonds

» 1 cup homemade coconut milk

» ½ cup fresh raspberries and blackberries

» 1/3 frozen banana

» 4 red grapes

» 3 ice cubes

» 2-3 dashes of cinnamon

» 1-2 drops of pure vanilla extract

Directions:

1. Place all the ingredients into a high-powered blender.

2. Blend until smooth.

Super Charged Shake

This shake will start your day off with plenty of phytonutrients, your daily dose of selenium, and a focused mind! (To avoid stomach upset, if you have never used MCT oil before, or if you’re not yet accustomed to larger quantities of MCT oil, you can use less or substitute it with some coconut oil.) This beverage doesn’t have much protein, so you’ll either have to eat some protein on the side, or you can add a scoop of a quality protein powder to the shake.

Yields one serving

Ingredients:

» 1 cup of greens

» 1 cup of frozen mixed berries

» 2 brazil nuts

» 1 1/8 cups homemade coconut milk

» 1 Tbsp. of MCT oil or coconut oil

» 2-3 ice cubes

Directions:

1. Place all the ingredients into a high-powered blender.

2. Blend until smooth.

Fall Harvest Shake

 

Yield: 2 servings

Ingredients:

» 1 fresh pear

» ½ cup of cooked pumpkin

» ¼ cup almonds

» 4 dashes of cinnamon

» ½ x ½” piece of fresh ginger, peeled

» 2 pinches of nutmeg

» 2 pinches of allspice

» 2 cups of homemade coconut milk

» 4 ice cubes

Directions:

1. Place all the ingredients into a high-powered blender.

2. Blend until smooth.

PB&J Shake

This one is my favorite shake so far.

Yields one serving

Ingredients:

» 1 cup of berries

» 2 tbsp. organic, all natural, peanut butter

» 1 cup homemade coconut milk

Directions:

1. Place all the ingredients into a high-powered blender.

2. Blend until smooth.

 

 

Breakfast

Breakfast is many things to many people. Below, I’ve given you a few basic breakfast recipes, but there are no rules. You can eat whatever you want to for breakfast. Whether it be a quick shake, a fresh omelet that’s loaded with veggies, or last night’s leftovers, it’s completely up to you! You might also create your own recipes, or use recipes from other parts of the book to make the breakfast that suits you best. I’d also like to remind you that if you’re not hungry, you shouldn’t eat breakfast until you are. Don’t let a clock on the wall tell you when to eat, let your own body be your guide.

  

 

 

Full-Fat Dairy Greek Yogurt

 

I have found it surprisingly difficult to find full fat, grass fed, organic Greek yogurt, but you can turn your favorite brand of regular yogurt into Greek yogurt by following a few easy steps.

1. Place 2 large coffee filters inside a strainer.

2. Place the strainer over a large bowl.

3. Spoon the yogurt of your choice into the strainer.

4. Place the strainer and bowl in the refrigerator for about 4 hours, or until it is thickened to your liking.

5. Store your Greek yogurt in the refrigerator in a covered container.

The result is a thick, creamy yogurt, with as much protein as store-bought Greek yogurt.

 

Non-dairy Coconut Milk Yogurt

 

 

This yogurt is a good dairy free option for those of you who are lactose intolerant, and for those who are trying to avoid dairy. Remember though, that coconut milk yogurt does not contain the protein normally found dairy yogurt, and adjust your meal accordingly.

Yield: 27 oz.

Ingredients:

» 2 cans organic coconut milk

» 2 probiotic capsules, with about 30 billion live cultures per capsule. (For the best results, be sure the probiotic you’re using contains lactobacillus, acidophilous, or S. thermophiles. A combination works best.)

Directions:

1. Choose a large glass jar with a lid, or a large glass dish with a lid, for your yogurt container.

2. Sterilize your container and its lid. You can use your dishwasher to sterilize your container and lid, or do the following: 1st Place a metal spoon into your chosen glass container, and carefully fill it with boiling water. 2nd Place the lid on tightly. 3rd Wrap a towel around the covered container. Very carefully and gently, shake the container (away from your face and over a sink) to ensure the lid also gets sterilized. 4th Uncover the container, drain out the water and set on the side to cool.

3. When you open the cans of coconut milk, you will notice that it has separated into coconut cream on the top, and coconut water on the bottom. Scoop the coconut cream into a clean bowl, and use a fork to gently beat it until it’s smooth.

4. Mix the remaining liquid into the coconut cream a little bit at a time, until it is fully incorporated.

5. Open the probiotic capsules and empty the contents into the coconut milk. Mix to combine.

6. Pour the yogurt into your glass container, and tightly cover it with its lid.

7. Turn on the oven light.

8. Place the container into the oven close to the oven light, and cover it with a dish towel. The oven light should keep the temperature inside the oven at about 110 F, which is the correct temperature to incubate yogurt at.

9. Leave the yogurt in the oven for 18-24 hours.

10. Unwrap the yogurt, and place it in the refrigerator to chill overnight or for about 12 hours. It will thicken slightly as it chills. When the yogurt is completely chilled, you will have a thin yogurt that is similar in thickness to kefir.

11. To thicken the yogurt place 2 coffee filters into a large mesh strainer, and place the strainer over a large bowl. Pour the yogurt into the filters, and place the bowl with the strainer into the refrigerator to chill for 3-4 hours, or until the yogurt has reached the desired thickness.

 

You can eat this yogurt with some berries on top, use it in a smoothie, or serve it with something spicy as a pallet cleanser. This yogurt will get even better in a day or two, if it lasts that long!

Fluffy Almond Flour Pancakes

 

These pancakes have the same texture as the pancakes that most of us grew up with. They taste great, are easy to make, and every bite is a mouthful of happiness!

Yield: 15 pancakes

Serving size: 3 pancakes

Ingredients:

» 2 cups almond meal/flour

» 1 tsp baking soda

» 1 pinch of sea salt

» 1 dash of ground cinnamon

» 2 large eggs

» 2 large egg whites

» 3/4 tsp pure vanilla extract

» approx. 1/2 cup water

» 1-2 tsp of extra virgin coconut oil, or grass-fed butter

Directions:

1. In a medium bowl, use a whisk to combine the dry ingredients.

2. In a separate bowl, use a whisk to combine the eggs and the vanilla.

3. Stir the dry ingredients into the egg mixture, and stir in enough water to make the batter the same consistency as regular pancake batter.

4. Melt your oil in a non-stick pan or griddle that is heated to about 350° F.

5. Pour large spoons of pancake batter onto the griddle.

6. Cook until edges are dry and bubbles appear on the tops. Flip the pancakes over, and cook until cooked through and golden on both sides.

7. Serve with eggs, uncured bacon or ham, and fresh fruit, nut butter, or Raw Raspberry Sauce (find the recipe in the breakfast section).

 

Grain Free Pumpkin Pancakes

 

These delicate little pancakes are a delightful treat for breakfast. They combine the wholesome goodness of pumpkin with the comforting flavors of cinnamon and ginger.

Yield: approx. 21 small pancakes

Serving size: 7 pancakes

Ingredients:

» 1 cup pureed pumpkin

» 3 large eggs

» 2 large egg whites

» 1/4 cup almond meal/flour

» 3/4 tsp ground cinnamon

» 1/2 tsp ground ginger

» 1/8 tsp. allspice

» a pinch of salt

» 1-2 tsp of extra virgin coconut oil, or grass-fed butter

Directions:

1. Place all the ingredients, except oil/butter, into the blender.

2. Blend until well combined. For the last few seconds, put the blender on whip to aerate the batter.

3. Melt your oil in a non-stick pan or griddle that is heated to about 350° F.

4. Pour small amounts of pancake batter onto the griddle.

5. Cook until bubbles cover the top. Flip the pancakes over, and cook until cooked through and golden on both sides.

6. Serve with eggs, uncured bacon, or ham, and fresh fruit, nut butter, or Raw Raspberry Sauce (found in this section).

 

Waffles

 

These waffles may be the best you’ve ever tasted. They’re thick, crispy on the outside, and tender on the inside. They freeze well, and can be toasted straight from the freezer. Once you’ve had them, they’ll be the only waffles for you!

Yield: 16 waffles

Ingredients:

» 4 cups almond meal/flour

» 2 tsp baking soda

» 2 pinches of sea salt

» 2 dashes of ground cinnamon

» 4 large eggs

» 4 large egg whites

» 2 tsp pure vanilla extract

» 1 3/4 cup homemade coconut milk (recipe in this section)

 

Directions:

1. In a medium bowl, use a whisk to combine the dry ingredients.

2. In a separate bowl, use a whisk to combine the eggs, vanilla, and coconut milk.

3. Whisk the dry ingredients into the egg mixture.

4. Preheat a waffle iron, and spray liberally with cooking spray.

5. Pour about ¼ cup of batter for each waffle, onto the cooking surface of the waffle iron.

6. Cook per manufacturer’s instructions, or for approximately 5 minutes until there is no longer steam coming from the waffle iron.

7. Repeat steps 4-6, until you run out of batter.

8. Serve immediately. Store leftovers in an airtight container in the freezer.

 

Raw Raspberry Sauce

 

Fresh raspberries in season are so outstandingly sweet, they make a perfect sauce for topping pancakes or waffles. To make this sauce is so simple; it’s more of a tip than a recipe.

Just place a cup or two of fresh, organic raspberries into the blender, add just enough water to process them, and blend into a sauce. That’s it! In seconds, you’ll have a fresh raspberry pancake topping.

Breakfast Quinoa – Stage 3 only

Here’s a gluten-free hot breakfast cereal that I developed for my husband. Serving to serving, it’s got 3 times more protein and twice as much fiber as a bowl of steel cut oats. It also contains a good amount of calcium, potassium, and iron. You can make it ahead, and serve it warm or cold for a convenient and filling breakfast on the go.

Yield: 6 servings

Serving size: 1/2 cup

Added sugar per serving: ½ tsp.

 

Ingredients:

» 1 1/2 cups organic quinoa, rinsed

» 3 cups unsweetened, homemade coconut milk (see recipe)

» 1 tbsp. organic coconut sugar, raw honey, or pure maple syrup

» A pinch of salt

» organic cinnamon to taste

» up to 6 tbsp. of optional stir-ins such as: 2 tbsps. organic raisins or other organic dried fruit, chopped nuts, organic unsweetened coconut flakes, hulled pumpkin seeds, hulled sunflower seeds, or flax seeds.

Directions:

1. Place all the ingredients into a medium saucepan, and place it on the stove top.

2. Over medium-high heat, mixing occasionally, bring the contents of the saucepan to a boil.

3. Lower the heat to the lowest possible setting. Cover the pan, and allow to simmer for about 15 minutes, until all the liquid has been absorbed.

4. Remove the mixture from the heat, and fluff it with a fork. Place the lid back on the pan, and allow it to rest for another 15 minutes.

5. Uncover the quinoa, and fluff it once more. It’s now ready to be eaten.

Once it has cooled, you can store it covered, in the refrigerator. You can even portion it out ahead of time, for convenience. In addition to the stir-ins, you might also enjoy topping your Breakfast Quinoa with a pat of grass fed butter, or a spoonful of organic extra virgin coconut oil. If you like, you can forego the stir-ins at the beginning of the recipe, and mix some fresh fruit, nuts, or nut butters right into your bowl. Experiment and enjoy it your favorite way.

Pumpkin Cheese Blintz Casserole – Stage 3 Only

 

This dish is perfect as part of a holiday brunch or luncheon.

Yield: 12 squares

Serving size: 1 square

Added sugar per serving: ½ tsp.

Ingredients for pumpkin batter:

» 2 cup pureed pumpkin

» 6 large eggs

» 4 large egg whites

» 1/2 cup almond meal/flour

» 1 1/2 tsp ground cinnamon

» 1 tsp ground ginger

» 1/4 tsp. allspice

» 2 pinches of salt

 

Ingredients for cheese filling:

» 3 cups ricotta

» 4 oz. cream cheese, softened

» 2 large pastured eggs

» 1 tbsp. fresh lemon juice

» ½ tsp. pure vanilla extract

» 2 tbsp. organic raw honey

 

Directions:

1. Preheat the oven to 350° F.

2. Grease the bottom and sides of a 9x13 baking pan with coconut oil or butter.

3. Place all the ingredients for the batter, into the bowl of a food processor that has been fitted with a steel blade.

4. Process until the batter is well combined and smooth.

5. In a large bowl, combine the ingredients for the filling. Mix well with a fork, until the filling is evenly combined.

6. Pour 1 ½ cups of the batter into the prepared pan. Spread the batter with the back of a spoon to make sure it is evenly distributed, and covers the bottom of the pan.

7. Place the pan onto the center rack of the preheated oven, and bake for approximately 15 minutes until it is set.

8. Remove the pan from the oven. Spread the cheese filling evenly over the bottom crust.

9. Return to the oven, and bake for another 30 minutes.

10. Remove the pan from the oven. Spread the remaining pumpkin batter over the top of the filling. Return the pan to the oven, and bake for another 15-20 minutes, until the top layer is baked.

11. Let cool for 10-15 minutes before slicing.

12. Cut the casserole into 12 squares.

Cheesy Mushroom and Kale Quiche

This Cheesy Mushroom and Kale Quiche is so gooey, rich, and delectable. It’s packed with protein, and contains Vitamin A, Vitamin C, potassium, calcium, and iron. Enjoy a double serving with some fresh berries for that special breakfast, or serve your guests a slice with a big healthy salad for lunch.

To make a more traditional quiche for a decadent side dish or appetizer, simply use heavy cream instead of cottage cheese in this recipe.

Yield: 8 servings

Ingredients:

» 10 ounces frozen chopped kale

» 8 white mushrooms, sliced

» 1/4 cup minced onion

» 1 glove of garlic, minced

» 4 large organic, pastured eggs

» 1/4 lb. thinly sliced, organic Swiss cheese

» 1 1/2 cups organic full fat cottage cheese

» black pepper to taste

» paprika to taste

» dried cilantro for the top

» dried dill for the top

Directions:

1. Preheat the oven to 375 F.

2. Grease a 10” quiche dish.

3. Thaw the kale in the microwave, and carefully squeeze out any extra water.

4. Spread the kale evenly in the bottom of the quiche dish. Layer all of the mushrooms evenly over the kale.

5. Layer all the cheese evenly over the mushrooms, and press the mixture down with your hands.

6. In a large bowl, gently mix the eggs, onion, garlic, paprika, and black pepper.

7. Carefully fold in the cottage cheese.

8. Pour the egg mixture evenly over the rest of the quiche.

9. Generously sprinkle some cilantro and dill over the top.

10. Place the quiche on the center rack of the preheated oven, and cook for about 35-40 minutes, or until the top is golden brown and the filling is set.

11. Let cool for a few minutes before serving. Leftovers can be stored covered in the refrigerator, after it is fully cooled off. Like many good dishes, this quiche is even better the next day.

Broccoli Cheddar Quiche

 

My daughter told me she likes this dish so much, that she could easily see it satisfying a craving for mac n cheese!

To make a more traditional quiche for a decadent side dish or appetizer, simply use heavy cream instead of cottage cheese in this recipe.

Yield: 8 servings

Ingredients:

» 12 ounces of frozen organic broccoli florets, thawed and drained

» 4 ounces of organic cheddar cheese, shredded

» 4 large organic, pastured eggs

» 1 1/2 cups organic, full fat cottage cheese

» 1/4 tsp sea salt

» 1/8 tsp mustard powder

» black pepper to taste

» paprika to taste

Directions:

1. Preheat the oven to 375 F.

2. Grease a 10” quiche dish.

3. Spread the broccoli evenly on the bottom of the quiche dish.

4. Layer all the cheese evenly over the broccoli.

5. In a large bowl, gently mix the eggs, salt, pepper, mustard powder, and paprika.

6. Carefully fold in the cottage cheese.

7. Pour the egg mixture evenly over the rest of the quiche.

8. Evenly sprinkle some more paprika over the top.

9. Place the quiche on the center rack of the preheated oven, and cook for about 35-40 minutes, or until the top is golden brown and the filling is set.

10. Let cool for a few minutes before serving. Leftovers can be stored covered in the refrigerator, after it is fully cooled.

 

Salads, Soups, and Stews

Fresh Cucumber and Tomato Salad

 

This salad is refreshing, and has a bright, crisp flavor.

Yield: 6 cups

Serving size: 1/2 cup

Ingredients:

» 1/2 cup balsamic vinegar

» 1 tsp fresh oregano

» 1 tsp fresh parsley

» 2/3 tsp fresh thyme

» 1 clove of garlic

» 1/4 tsp sea salt

» 1/8 tsp black pepper

» 2/3 cup extra virgin olive oil

» 2 cucumbers, peeled, sliced into rounds, and cut in half

» 6 Roma tomatoes, sliced into rounds and cut in half

» 3/4 cup red onion, diced

» extra salt and pepper, optional

 

Directions:

1. Place the first seven ingredients into the bowl of a food processor that has been fitted with a steel blade.

2. Begin blending. While the processor is running, slowly pour the olive oil through the feed tube, into the bowl.

3. Blend for a few seconds, until the dressing is thoroughly combined and becomes opaque.

4. Place the cucumbers, tomatoes, and onion into a large bowl.

5. Pour the dressing into the bowl, and mix well to combine all the ingredients.

6. Add more salt and pepper to taste, if desired.

7. Chill salad in a covered container in the refrigerator, for at least 4 hours, to allow the flavors to meld before serving.

Food Bowls

Food bowls are like creative salads. You can put anything you like into them, and you can use whatever you have on hand. For example, you can top leftover spaghetti squash with chopped apples, chicken, bacon, walnuts, and pumpkin seeds; or you can top grape tomatoes, cucumber chunks, avocado slices, chopped celery, and shredded carrots with a can of wild salmon. Another great idea is to chop up everything you that would have in your favorite sandwich, and toss it into a bowl. My daughter’s favorite is turkey, avocado, tomatoes, bacon, and HBC mayo. (You can find the recipe for the mayonnaise in the condiments section.) You can even use cold leftover veggies and last night’s protein to make a food bowl. They’re fun to eat, and they’re way better then any chain restaurant food bowl.

One of my favorite food bowls is a combination of cold leftover veggies like broccoli and cauliflower, with leftover chicken or pork. I add a little coconut milk, a spoonful or two of almond butter and peanut butter, and a couple of dashes of hot sauce. Then, I warm it in the microwave. When it’s warm, I mix it and top it with some chopped nuts or some pumpkin seeds. I love it because it reminds me of Tai food, and it’s so easy to throw together. These also make great lunches for work days. Just toss together a food bowl the night before, and store it in a glass container in the fridge overnight. In the morning, just grab and go.

NY Style Cole Slaw – Stage 3 only

What can I say, except my family and I just love this slaw! It goes with everything, and I think it beats store bought on any day of the week. For the best flavor, make it a day ahead.

Yield: 8 servings

Serving size: ½ cup

Added sugar per serving: about 1/3 tsp.

Ingredients:

» 1 lb. coleslaw mix (shredded cabbage and carrots)

» 1/3 cup white vinegar

» 1/3 cup filtered water

» 1 tbsp. organic coconut sugar

» 2/3 cup HBC Mayo (find recipe under condiments)

» ½ tsp. celery seed

» ½ tsp onion powder

» Iodized sea salt and black pepper to taste

Directions:

1. Place the coleslaw mix into a large bowl and set aside.

2. In a separate bowl, combine the vinegar, water, sugar, mayo, celery seed, and onion powder. Mix well to make the dressing.

3. Pour the dressing over the slaw mix. Mix and massage the salad with your hands, to release the juices from the cabbage, and to tenderize your coleslaw.

4. Cover and refrigerate overnight to allow the flavors to meld, and cabbage to cure.

 

Broccoli Salad – Stage 3 only

 

This broccoli salad is a gourmet dish that you can feel proud to serve at the next family picnic or potluck dinner. You can double the recipe if you’re feeding a large crowd.

Yield: 4 cups

Serving size: 1 cup

Added sugar per serving: about 1/3 tsp.

Ingredients:

» ¾ lb. fresh broccoli florets

» ¼ of a red onion, minced

» 1 tbsp. hulled pumpkin or sunflower seeds

» 2 pieces of uncured bacon, cooked and crumbled

» ¼ cup pomegranate arils

Dressing Ingredients:

» 2/3 cup HBC Mayo (find recipe under condiments)

» 1 tbsp. filtered water

» 1 tbsp. organic white vinegar

» 1/4 tsp celery seed

» 1 ½ tsp. raw honey

Directions:

1. In a small bowl, combine all the ingredients for the dressing. Mix well, and set on the side.

2. Place all the remaining ingredients into a large bowl, and toss well.

3. Pour the dressing over the salad, and toss again.

4. Garnish with a few additional pomegranate arils if desired.

5. Refrigerate for several hours or overnight, to allow the flavors to meld.

Lemony Quinoa Salad – Stage 3 only

Delicious as a side, this salad easily transitions into a nice dinner. Add in some cooked chicken or shellfish, and voilà! A simple, and flavorful, light summer meal is ready to go!

Yield: 4 cups

Serving size: 1/2 cup

Ingredients:

» 1 cup of plain quinoa

» 2 cups of organic free-range chicken broth

» 1 cup of frozen peas & carrots

» 1 Tbsp. fresh lemon juice

» 2 Tbsp. red onion, minced

» 2/3 cup quinoa salad dressing (recipe included below)

 

Directions:

1. In a 2qt sauce pan, bring the broth to a boil. Mix in the quinoa, and the peas & carrots, and cover.

2. Lower heat all the way down to low. Simmer covered, until the quinoa is tender, and all the liquid has been absorbed.

3. Place the mixture into a large bowl, and set aside to cool.

4. While the quinoa is cooling, prepare the dressing as per the recipe.

5. When the dressing is ready, stir 2/3 a cup of the dressing into the quinoa.

6. Mix in the lemon juice and the red onions.

7. Place the salad, uncovered, on an open rack in the refrigerator, to chill.

8. Once the salad is chilled, you can serve it, or cover it and serve it later.

Quinoa Salad Dressing

Yield: 1 cup

Ingredients:

» 1/3 cup apple cider vinegar

» 2/3 cup extra virgin olive oil

» 1 clove of garlic

» 1 tsp fresh oregano

» 1 tsp fresh parsley

» 1/2 tsp sea salt

» 1/8 tsp black pepper

» 1/4 tsp celery seed

» 1/8 tsp. ground coriander seed

Directions:

1.  Place all the ingredients, except for the olive oil, into the bowl of a food processor that has been fitted with a steel blade.

2. Begin blending. While the processor is running, slowly pour the olive oil through the feed tube into the bowl.

3. Blend for a few seconds, until the dressing is thoroughly combined and becomes opaque.

Leafless Chopped Salad

 

This salad is a lot like a giant version of the food bowl; it’s meant to feed a small group of people as an alternative to a traditional salad. It’s perfect for those times when you want a break from the usual, and it’s a great way to get in a nice variety of rainbow colors into your meal. As with the food bowls, the sky’s the limit when it comes to creating the perfect salad. The one pictured above has orange bell peppers, cucumber, mushrooms, jicama, celery, olives, grape tomatoes, and chickpeas, but you can make yours using anything that you have on hand, or that you would enjoy. Here’s a list of possible ingredients to consider when building your salad: shredded raw asparagus, radishes, avocado, bell peppers, beets, artichokes, chopped cucumber or zucchini, mushrooms, raw carrots, spiralized raw sweet potato, celery, cooked beans, tomatoes, jicama, fresh broccoli or cauliflower florets, fresh green beans, sugar snap peas, sprouts, fresh herbs, onions, olives, shredded red cabbage, apples, berries, cranberries, orange chunks, nuts, and seeds.

Chicken Fajita Soup

This hardy soup makes a wonderful one pot meal. Have it for supper one night, and for lunch the next day. It would be wonderful served with some fresh rye bread, biscuits, or snack crackers. (You can find the recipes for these items in the baking section of this book.)

Yields 4-8 large bowls of soup

Ingredients:

» 5 split chicken breasts, rinsed

» 2 carrots, washed, peeled, and sliced into rounds

» 2 stalks of celery, washed, and sliced

» 10 oz. frozen spinach

» 1 onion, diced

» 1 bell red pepper, washed, seeded, and diced

» 28 oz. can crushed tomatoes

» 15 oz. can chickpeas, rinsed and drained

» 4 cloves of garlic, minced

» 1 1/2 tbsp. paprika

» 3/4 tsp cumin

» 3/4 tsp ancho chili powder

» 2 tsp dried cilantro

» 1/2 tsp dried oregano

» 1/2 tsp turmeric powder

» 2 tbsp. store bought salsa verde (look for one with no added sugar)

» Filtered water

» Iodized sea salt & black pepper

» 1 avocado for the garnish

Directions:

1. Place the chicken breasts in the bottom of an 8qt soup pot.

2. Keep the canned tomatoes and the salsa on the side for later use. Place all the remaining vegetables, the beans, and the spices on top of the chicken in the pot.

3. Fill the pot with water to cover the soup ingredients. The water level should be only about 2-3” below the top of the pot.

4. Place the pot on the stove, and bring to a full boil over a medium-high heat.

5. When the soup comes to a full boil, lower the heat. You want the soup to be cooking at a slow, gentle boil. If the soup is bubbling over the top of the pot, you need to lower the heat a bit more.

6. Continue to cook uncovered, for about an hour.

7. After about an hour, mix your soup, using a large metal spoon. Check the chicken with a fork to see if it is cooked through and tender.

8. When the chicken is tender, remove it from the pot and place it in a large dish. Set the dish on the side, for now.

9. Add the tomatoes and the salsa to the soup. Mix well, and add salt and pepper to taste.

10. To serve, shred some chicken into a bowl, top with heaping spoonfuls of the vegetables, and ladle some broth over the top. Garnish each bowl with chunks of fresh avocado.

Green Goodness Soup

This quick, nourishing soup makes a great accompaniment to any meal. It also makes a nice afternoon snack.

Yield: 1-2 servings

Ingredients:

» 1 cup fresh or frozen spinach

» 1 cup homemade coconut milk (see recipe)

» ½ cup organic free-range chicken broth

» The juice of one lemon wedge

» ½ a leek, washed and dried

» 1 clove of raw garlic

» 1 tbsp. of dried dill

» Salt and pepper

» Olive oil

Directions:

1. Place all the ingredients except the salt, pepper, and olive oil, into a high-speed blender with a soup setting.

2. Blend on soup setting, until done.

3. Add salt and pepper to taste and pour into bowls.

4. Garnish with a drizzle of olive oil.

5. If your blender doesn’t have a soup setting, blend until smooth, and warm on the stove or in the microwave.

Spicy Green Soup

Here’s another quick soup recipe.

Yield: 1-2 servings

Ingredients:

» 2 cups of greens

» 2 tbsp. walnuts

» 2 cups of organic free-range chicken broth

» 1 clove of raw garlic

» ¼ tsp. cumin

» ¼ cup store bought salsa verde (look for one with no added sugar)

» Cream cheese

Directions:

1. Place all the ingredients, except the cream cheese, into a high-speed blender with a soup setting.

2. Blend on soup setting until done, and pour into bowls.

3. Garnish with bits of cream cheese.

4. If your blender doesn’t have a soup setting, blend until smooth, and warm on the stove or in the microwave.

Lamb Ragout Soup

 

This soup was sort of a happy accident. You see, I wanted to make a soup out of beef bone broth, but I couldn’t find any bone in, grass-fed beef at my local supermarket. I decided to buy some grass-fed lamb chops instead. My family loved the resulting soup so much that I decided to share the recipe with you. I served it for the first time as dinner on a chilly December night. A piece of rustic bread (find recipe in the baking section), slathered with some grass-fed butter was the perfect final addition to this very hearty meal.

This soup is best made early in the day, or the day before. It needs to be refrigerated for enough hours to allow the excess lamb fat to rise to the top, so that it can be removed from the soup. This is done so that the finished soup will rich, but not too greasy.

Yield: 4 quarts of soup

Ingredients:

» 2 lb. center cut, bone in, lamb chops

» ¾ cup organic peas (stage 3 only, omit for stage 2)

» 6 stalks of celery, washed, and sliced, into ¼” pieces

» 3 fresh carrots; washed, peeled, and sliced into ¼” rounds

» 1 large onion; washed, peeled, and chopped

» 5 cloves of garlic, peeled and chopped

» 2 tsp. dried parsley

» 1 tsp. dried thyme

» ¼ tsp. dried oregano

» 1 tsp. turmeric powder

» ¼ tsp. cumin powder

» Salt & pepper

» Filtered water

» 28 oz. can of organic diced tomatoes

» 12-16 oz. of cooked vegetables such as, broccoli, cauliflower, green beans, or brussels sprouts. (A good way to make use of leftover vegetables.)

Directions:

1. Place lamb chops into the bottom of an 8-quart soup pot.

2. Keeping the tomatoes and the cooked vegetables on the side for now, place the other vegetables, and the measured spices on top of the lamb.

3. Fill the pot 2/3 of the way up with water.

4. Place the pot on the stove, and bring to a full boil over a medium-high heat.

5. When the soup comes to a full boil, lower the heat. You want the soup to be cooking at a slow, gentle boil. If the soup is bubbling over the top of the pot, you need to lower the heat a bit more.

6. Continue to cook uncovered for about an hour.

7. After about an hour, mix your soup using a large metal spoon. Check the lamb with a fork to see if it is cooked through and tender.

8. When the meat is tender, remove it from the pot and place it in a large dish. Set the dish on the side to cool.

9. Add the tomatoes, and the cooked vegetables to the soup. Mix well, and add salt and pepper to taste.

10. Cook for 10 more minutes.

11. When the soup is done, set it on a cooling rack to cool for a while. (For food safety, don’t leave the soup on the counter for more than 2 hours.)

12. While the soup is cooling, remove the lamb from the bone, and cut it into cubes.

13. Place the cubed lamb into a sealed container, and put into the fridge for now.

14. When the soup is no longer boiling hot, place it uncovered on an open rack in the refrigerator for several hours or overnight. (When it is completely cool, you may cover it.)

15. After several hours remove the soup, and the lamb from the refrigerator. Using a slotted spoon, skim the top of the soup to remove the extra fat which will have hardened on the surface.

16. Heat the soup on the stove over medium high heat, stirring occasionally, until it is heated through.

17. To serve, place the desired portion of lamb into a bowl, top with heaping spoonfuls of the vegetables and ladle the hot broth over the top.

Eggplant Stew

This stew makes a lovely side dish, but you can easily turn it into a beautiful one pot meal. Just toss in some cooked shrimp, or some bite sized pieces of cooked chicken, lamb, beef, or pork, at step 12. It’s an ideal way to turn yesterday’s leftovers into something new and exciting for tonight’s dinner.

Yield: 4-6 cups

Ingredients:

» 2-3 small eggplants, cubed

» 2 tbsp. extra virgin olive oil

» 1 onion, diced

» 3 carrots, sliced into rounds

» Pinch of salt

» ½ tsp. cumin

» ¼ tsp. turmeric

» 2-3 pinches of ground ginger

» 14 oz. crushed tomatoes

Directions:

1. Pre-heat your oven to 425°F.

2. Line a cookie sheet with aluminum foil, and spray with cooking oil.

3. Place the cubed eggplant on the cookie sheet, in an even layer.

4. Spray the eggplant with more cooking spray.

5. Roast the eggplant for about 20 minutes or until tender, stirring after 10 minutes.

6. Set the roasted eggplant on the side.

7. In a large pot, warm the oil over a medium heat. When the oil is hot, but not smoking, add in the onions and the carrots.

8. Sprinkle a pinch of salt over the cooking vegetables. Continue to sauté them until the onions are translucent and yellow.

9. Remove the pot from the heat. Add in the spices, and mix well.

10. Add in the roasted eggplant, and gently mix again.

11. Add in the tomatoes and return the pot to medium heat.

12. Add salt and pepper to taste.

13. Stirring, bring to a hard simmer. Cover and cook, stirring occasionally, for another five minutes.

14. Serve hot.

Super Charged Chili – Stage 3 Only

 

Ah, the enticing aroma of tomatoes and spices bubbling on the stove; the warming comfort in each rich forkful. Who doesn’t love a good bowl of chili?

If you enjoy a great bowl of chili as much as I do, you have to try my special recipe. It’s full of flavor, and I’ve amped up the nutritional value to make it super charged! It’s brimming with proteins, fiber, antioxidants, healthy nutrients, and carefully selected spices known for their metabolism boosting, anti-inflammatory properties.

This recipe is on the mild side, so both young and old can dig in and enjoy! If you prefer a spicier dish, you can easily heat things up to your taste. Just increase the amount of chipotle and ancho chili powder in the recipe.

Yield: 10 cups

Serving size: 1 cup

Ingredients:

» 1 1/2 lbs. ground meat, such as turkey, chicken, bison, or beef

» 1 bell pepper, chopped

» 2 tbsp. extra virgin olive oil

» 1/2 clove of elephant garlic or 2 cloves garlic, minced

» 1 large onion, chopped

» 1 1/2 tbsp. paprika

» 1/2 tbsp. dried oregano

» 3/4 tsp turmeric powder

» 1/8 tsp chipotle chili powder

» 3/4 tsp cumin

» 1/2 tsp ancho chili powder

» 2 tsp dried cilantro

» 2 tsp organic raw cacao powder

» 1 cup filtered water

» 2 cans beans, 15 oz. each, rinsed and drained (I used cannellini and adzuki, because they were in my cupboard. You can use any 2 that you like.)

» 1 can diced tomatoes, 28 oz.

» 2 cups tomato puree

» salt & black pepper

Directions:

1. Add the oil to a large, deep pan on the stove top.

2. Place the peppers in the pan. Stirring frequently, cook them over medium heat for 1-2 minutes, until they just slightly begin to soften.

3. Add the onions and garlic to the pan. Sprinkle with a pinch of salt. Continue to stir and cook until the onions become light yellow and translucent.

4. Shredding with your fingers, add the ground meat to the pan. Using your spoon to break the meat apart, continue cooking and stirring until the meat is cooked through.

5. Remove from the heat. Carefully drain all the liquid from your pan.

6. Sprinkle all the spices evenly over the mixture, and mix well.

7. Add the water to the pan, and mix well again.

8. Add the beans and tomato products to your pan.

9. Mix well, cover, and return to medium-high heat.

10. Allow mixture to come to a slow boil. Lower the heat, and allow the covered chili to simmer for at least 5 minutes.

11. Uncover the chili. Add salt and pepper to taste.

12. On low heat, continue to cook the chili for an additional 5 minutes or so, to thicken.

13. Serve immediately.

Any leftovers may be stored under refrigeration, in a covered container. This chili tastes even better the next day!

Vegetarian Chili – Stage 3 Only

Going vegetarian one or two nights a week is a good way to save some money, and to get some extra fiber into your meal.

This vegetarian chili is a big hit at my house, and is great served with my biscuit recipe. We like it mild at our house. If you want to spice things up a little, just increase the chili powder or add some seeded and chopped chilies, jalapenos, or poblanos to the bell peppers in recipe.

Yield: 11 cups

Serving size: 1 cup

Ingredients:

» 1 green bell pepper

» 1 red bell pepper

» 2 stalks of celery

» 3 large carrots, washed and peeled

» 5 small zucchinis

» 1 1/2 cups chopped mushrooms

» 1 large onion

» 4 cloves of garlic

» 15.5 oz. can adzuki beans, rinsed and drained

» 15.5 oz. can black beans, rinsed and drained

» 1 1/2 tbsp. paprika

» 3/4 tsp cumin

» 3/4 tsp ancho chili powder

» 2 tsp dried cilantro

» 1/2 tsp dried oregano

» 1/2 tsp turmeric powder

» 1/4 cup filtered water

» 28 oz. can crushed tomatoes

» 3 tbsp. extra virgin olive oil

» salt and pepper

Directions:

1. Rinse, dry, and chop all the vegetables. Mince the garlic.

2. Place the oil and all the prepared vegetables, except for the beans, into a ceramic non-stick pan.

3. Season with salt and pepper to taste.

4. Cook over medium-low heat, stirring frequently, until the onions are translucent and the vegetables begin to cook and release their liquids.

5. Turn off the heat and sprinkle the spices evenly over the vegetables. Stir to evenly coat.

6. Add the water and beans. Mix well after each addition.

7. Add the tomatoes. Mix well, cover, and return to medium heat.

8. Allow the chili to simmer, covered, for about 5 minutes.

9. Uncover, lower the heat, and cook, stirring occasionally for another 5-10 minutes. This will allow the chili to thicken.

Enjoy with your favorite toppings and sides.

Store cooled chili in a covered container in the refrigerator for 3-4 days.

Sambusik – Stage 3 Only

Inspired by the same turnover recipe as the burger (recipe found in the entrée section), this version is more like a chili, or a sloppy joe. I often make it when I’m in a hurry to get a nice meal on the table, and the family loves it! You can serve it with a big salad and some biscuits (recipe found in the baking section), for a killer meal!

Yields: 4 servings

Ingredients:

» 1 lb. fresh or frozen vegetables such as broccoli, cauliflower, or green beans, cooked al dente

» 1 lb. ground turkey, chicken, beef, or bison

» 1 large onion, diced

» 2 tbsp. extra virgin olive oil

» 15 oz. can of garbanzo beans, rinsed & drained

» ½ cup water

» 1/2 tsp cumin

» 1/4 tsp turmeric

» ½-1 tsp sea salt

» 1/8 tsp ground ginger

» 1/4 tsp black pepper

Directions:

1. In a large sauté pan, heat the oil over medium heat until hot, but not smoking.

2. Add the onion to the pan and cook until the onion is translucent.

3. Shredding with your fingers, add the ground meat to the pan. Using your spoon to break the meat apart, continue cooking and stirring until the meat is cooked through.

4. Remove from the heat. Carefully drain all the liquid from your pan.

5. Sprinkle all the spices evenly over the mixture, and mix well.

6. Add the water to the pan, and mix well again.

7. Add the beans and the vegetables to the pan.

8. Mix well, cover, and return to medium heat.

9. Cook covered until heated through.

10. Uncover, and continue to cook for a few more minutes, stirring often. When most of the liquid has cooked down and the sambusik has thickened, it is done.

11. Serve immediately.

Vegetables and Sides

Roasted Acorn Squash or Pie Pumpkins

These two winter gourds are brimming with vitamins, like vitamins C and A, and minerals like potassium and magnesium. They are a delicious way to get in your daily dose of orange colored foods.

Yield: Depends on the size and quantity of gourds used.

Serving size: ½ cup cooked

Directions:

1. Pre-heat the oven to 425°F.

2. Line a baking sheet with aluminum foil.

3. Wash the outside of your squash/pumpkin with clean water.

4. With a sharp knife cut your squash or pumpkin in half. One half should have the stem, the other half would be the bottom.

5. With your hands, break off the long stem on the pumpkin. You should not have to bother with the stem on the acorn squash, unless it is overly long.

6. With a spoon, scoop out the seeds from the center. You may save them for toasting later, if you like.

7. Rub the interior cups with coconut oil or butter and place them cup side down on the prepared baking sheets.

8. Give the shells a thin coating of whichever fat you choose for the cups.

9. Place the baking sheet into the hot oven and bake for about 40-45 minutes or until the squash/pumpkin is easily pierced with a fork.

10. At this point, the pumpkin can be removed from the oven and served. If you are roasting acorn squash, you can either remove it from the oven and serve it, or you can turn the cups over, sprinkle them with some cinnamon, and bake for a few more minutes.

Both these vegetables are so versatile, you can serve them with cinnamon and butter, or with salt and pepper. The acorn squash cups make perfect containers for fillings like chili, or stews. Both go great with nuts, and nut butters, too.

Beet greens, blanched & sautéed

Beet greens are loaded with vitamins, including vitamins K, A, and C. They’re also a great source of minerals such as magnesium, iron, and copper, but the benefits of eating beet greens don’t stop there. They’re also full of health promoting flavonoids, and phytonutrients. They’re a good source of fiber, and they taste great! To save time, you can purchase fresh organic garlic that is already peeled for you.

Serves 4

Ingredients:

» 8 bunches of beet greens

» A large bowl of ice water

» 6 cloves of garlic, peeled and chopped

» 2-3 tbsps. extra virgin olive oil

» salt and pepper

Directions:

1. Wash your beet greens, and completely remove the center stem on each leaf.

2. Blanch the greens in boiling salted water, for about 2 minutes or until they are wilted.

3. Drain the greens and shock them in the bowl of ice water to stop the cooking process.

4. Drain the greens and squeeze out any excess water.

5. Heat the oil in a large sauté pan over a medium heat.

6. When the oil is hot, but not smoking, add the garlic to the pan.

7. Cook the garlic until it is fragrant.

8. Add the greens to the pan and cook until heated through.

9. Season with salt and pepper to taste.

10. Serve immediately.

Cauliflower Fried Rice

This recipe is a great way to make cauliflower that the whole family will love. You can serve it as a side dish, or you can toss in some leftover chicken, shrimp, beef, or pork, and turn this dish into a simple one pot dinner.

Serves: 4-5 people

Ingredients:

» 1 head of cauliflower, washed

» 1 tbsp. extra virgin olive oil

» 2 large organic pastured eggs

» ¾ cup frozen peas

» 2 small carrots, washed, peeled, and shredded

» 3 cloves of garlic, minced

» ¼ of a large onion, minced

» salt and pepper

» 2-3 tbsp. gluten free soy sauce/tamari sauce

Directions:

1. Cut the cauliflower into large wedges, which are small enough to fit through the feeding tube of a food processor.

2. Process the cauliflower pieces, one at a time, using the shredding blade of a food processor.

3. Heat the oil in a large sauté pan, over a medium heat.

4. Add all the vegetables except the garlic to the pan. Cook for 3-4 minutes, or until the cauliflower starts to get tender.

5. Add the garlic, and season to taste with salt and pepper. Cook until the garlic is fragrant, for about 30 seconds.

6. Push the vegetables to the sides of the pan. Cook and scramble the eggs in the cleared center part of the pan.

7. Toss the eggs into the vegetables, and drizzle the rice with the tamari sauce. Toss again to incorporate.

8. Serve hot.

Sautéed Cabbage

This is a quick 5 ingredient dish that pairs nicely with pork, lamb, or beef. You can use white cabbage, purple cabbage, or shredded Brussel’s sprouts to make this recipe.

Yield: 4-6 servings

Ingredients:

» 2 lbs. of shredded slaw mix, shredded red cabbage, or shredded Brussel’s sprouts

» 2 tbsp. of extra virgin olive oil or butter

» 1 onion, sliced thinly

» 1 tbsp. caraway seeds

» Salt & pepper

» 1 tbsp. raw apple cider vinegar (optional)

Directions:

1. Heat the oil in a large sauté pan over medium heat, for just a few seconds.

2. Add in the onions, the cabbage, and the seeds.

3. Cook, stirring constantly, until the cabbage wilts and is tender. If you are having issues with the cabbage not wilting, cover the pan with a lid for a few moments. This will steam the vegetables and help them wilt.

4. Remove the pan from the heat, add in the vinegar, and toss well.

5. Season with salt and pepper to taste.

6. Toss again to be sure flavors are equally distributed, and serve.

Eggplant Parmesan

 

This recipe is delicious, with or without the cheese. Serve it with cheese on special occasions, and omit the cheese for every day fare. Turn it into a yummy dinner entrée by adding in layers of your favorite browned ground meat, such as beef, bison, or lamb. The leftovers are wonderful for lunch, too.

Yield: 8 servings

Ingredients:

» 3 medium eggplants

» 8 ounces of mozzarella cheese

» 2 jars of premium tomato basil style tomato sauce (with no added sugar or sweeteners) or 5 cups of homemade tomato sauce

» onion powder

» garlic powder

» dried oregano

» dried basil

Directions:

1. Preheat your oven to 425°F.

2. Line 2 large baking trays with foil, and coat them lightly with cooking spray.

3. Slice the eggplant into about 1/8” rounds, and place them onto the greased baking sheets.

4. Spray them lightly with the cooking spray, and sprinkle them with the spices.

5. Bake the slices in the preheated oven for about 10 minutes. Flip them over and continue baking for another 10 minutes or until lightly browned and tender.

6. While they are baking, grate your mozzarella, and coat the bottom of your lasagna pan generously with sauce.

7. When the eggplant slices are done, take them out of the oven, and reduce the heat down to 350° F.

8. Layer the browned eggplant slices over the sauce in a single layer. Top with more sauce, and about a third of the cheese.

9. Continue layering in this way until you are out of eggplant.

10. Finish topping your eggplant parmesan with a last layer of sauce and cheese.

11. Spoon additional sauce around the edges of the pan, and over any exposed ends of eggplant.

12. Cover the lasagna pan with foil, and place in the center rack of your oven.

13. Bake covered for 45 minutes.

14. Uncover and bake for another 15 minutes.

15. When it is done, the sauce will be bubbly, and the cheese will be melted and light golden.

16. Allow the eggplant to cool for a few minutes before serving.

Roasted Spaghetti Squash

Spaghetti squash is wonderful! It’s low in carbs, and so versatile. It can be served with a nice marinara, alfredo, or pesto sauce. It’s also good with butter, or olive oil and garlic. It’s just as simple to make as roasted acorn squash. The most difficult part is cutting it open.

Yield: Depends on the size and quantity of gourds used.

Serving size: 1 cup cooked

Directions:

1. Pre-heat the oven to 425°F.

2. Line a baking sheet with aluminum foil.

3. Wash the outside of your squash with clean water.

4. With a sharp knife, cut your squash in half, length wise, from stem to stern. You want to end up with two shallow ovals, not two cups. This part can be can be a little tricky. Use a sharp knife to pierce the squash in the center, and cut in one direction. Then, re-pierce the squash with the knife, and cut in the opposite direction. Flip the squash over, and repeat on the other side. If your knife gets stuck, carefully and gently tap the squash on the cutting board to release it.

5. With a spoon, scoop out the seeds from the center. You may save them for toasting later, if you like.

6. Rub the interior with coconut oil or butter, and place them flesh side down on the prepared baking sheets.

7. Give the shells a thin coating of coconut oil or butter.

8. Place the baking sheet into the hot oven and bake for about 40-45 minutes, or until the squash is easily pierced with a fork.

9. At this point, remove the squash from the oven. Let it cool just long enough so that you can safely handle it. Use a fork to scrape along the insides of the squash the long way. This will release the spaghetti-like strands.

10. Scoop the strands into a bowl or serving platter, and top with your choice of sauce.

11. Store any leftovers in the refrigerator, in a covered container.

Sweet Potato Latkes – Stage 3 Only

 

Yield: 30 latkes

Ingredients:

» 2 lb. sweet potatoes

» 6 large pastured eggs

» 3 tbsp. coconut flour

» 2 tsp. soda

» sea salt and black pepper

Directions:

1. Preheat the oven to 350° F.

2. Line a baking sheet with foil or parchment paper. Grease the top of the liner.

3. Wash, peel, and grate the potatoes. (I use my food processor’s grating blade for this step, but you can buy sweet potatoes already shredded, or you can grate them by hand if you like.)

4. Mix all the ingredients in a large bowl; add salt and pepper to taste.

5. With your hands, form the mixture into little pancakes, and place them one by one onto the baking sheet.

6. Spray them evenly with cooking spray.

7. Place the baking sheet onto the center rack of the hot oven.

8. Bake for 15 minutes. Using a metal spatula, flip the pancakes over and bake for another 12-15 minutes, until they are done. The finished pancakes should be golden brown on both sides.

Zucchini Noodles

This recipe is simple, and these “noodles” are another great replacement for pasta. You can serve them with tomato sauce, pesto, or just plain. For this recipe, you’ll need a spiralizer, or you can purchase zucchini which has already been spiralized at most supermarkets.

Yield: 3-4 servings

Ingredients:

» 3 medium zucchinis, washed and spiralized

» 2-3 tbsp. extra virgin olive oil

» 3 cloves of garlic, peeled and minced

» Salt and pepper

Directions:

1. In a large sauté pan, heat the oil over a medium heat for a few seconds.

2. Add the garlic and the zucchini to the pan.

3. Cook stirring gently, until the noodles are the desired tenderness. I keep mine a little on the al dente side so they don’t become too mushy.

4. Add salt and pepper to taste, top with desired sauce or toppings.

 

Entrées

Italian Festival Burgers with Peppers and Onions

Inspired by the sweet Italian sausage & pepper sandwiches often found at summer festivals and street fairs, this recipe takes that classic flavor combination and gives it new appeal!

Yield: 4 burgers, approximately 4oz each when cooked

Ingredients:

» 20 oz. package of ground turkey, chicken, beef, or bison

» 1 tbsp. paprika

» 1 tsp garlic powder

» 1 tsp onion powder

» 1 1/2 tsp fennel seeds

» 1/2 tsp dried oregano

» 1/2 tsp dried thyme

» 1/2 tsp sea salt

» 1/4 tsp black pepper

» 1/4 tsp cumin

Directions:

1. Place all the ingredients into a large bowl, mixing well to completely incorporate.

2. Form into four large patties.

3. Place patties on a plate, cover, and place in the refrigerator.

4. Prepare the pepper & onion topping as described in the recipe below.

5. When the topping is done, remove it from the heat, cover, and set aside.

6. Remove the burgers from the refrigerator, and grill over medium heat to desired doneness, or until a meat thermometer inserted into the middle reaches over 165F.

7. Top with sautéed peppers & onions, and serve on artisan rolls. (recipe included in the baking section).

Sautéed Peppers & Onions

Ingredients:

» 2 medium red bell peppers, sliced into thin strips, about 1/4-½ inch wide.

» 1 medium green bell pepper, sliced into thin strips, about 1/4-½ inch wide.

» 1 large sweet yellow onion, julienned

» 2 tbsp. extra virgin olive oil

» 1/4 tsp dried basil

Directions:

1. Heat oil in a sauté pan over medium heat, until hot but not smoking.

2. Add the peppers to the pan, and cook for a minute or two, stirring constantly.

3. Add in the onion and continue to cook, stirring constantly, until the peppers begin to soften, and the onions become translucent and start to yellow just a bit.

4. Mix well, and cover the pan for about a minute, stirring occasionally.

5. Sprinkle in the basil during the last few seconds of cooking.

6. The mixture is cooked when the peppers are soft, and the onions are a deep golden yellow. Be careful not to burn your onions, as they cook quickly toward the end.

7. Store cooled leftovers in a covered container, in the refrigerator.

Taco Burgers

These tasty burgers have a fun southwestern flair that the whole family will love. Make them and turn your next family barbeque into a fiesta!

Yield: 4 burgers, approximately 4oz each when cooked

Ingredients:

» 20 oz. package of ground turkey, chicken, beef, or bison

» 1/8 cup shallots, finely minced

» 2 tsp paprika

» 1 tsp onion powder

» 1 tsp garlic powder

» 1 tsp dried oregano

» 1 tsp dried cilantro

» 1/2 tsp cumin

» 1/4 tsp turmeric

» 1/4 tsp ancho chili powder

» 1/8 tsp chipotle chili powder

» 1/2 tsp sea salt

» 1/8 tsp black pepper

Directions:

1. Place all the ingredients into a large bowl, mixing well to completely incorporate.

2. Form into four large patties.

3. Grill over medium heat to desired doneness, or until a meat thermometer inserted into the middle reaches over 165F.

4. Serve wrapped in lettuce or inside of tortillas, or artisan rolls (both recipes included in the baking section). Top with salsa or taco sauce, and your favorite sandwich toppings such as, avocado, sliced tomatoes, olives, and lettuce.

Gyro Burgers

What can I say, who doesn’t love a gyro sandwich?

Yield: 4 burgers, approximately 4oz each when cooked

Ingredients:

» 10 oz. package of ground lamb

» 10 oz. package of ground beef, or bison

» 1/4 cup finely minced onion

» 1/2 tsp allspice

» 1/2 tsp coriander

» 1/2 tsp cumin

» 1/2 tsp sea salt

» 1/8 tsp black pepper

Directions:

1. Place all the ingredients into a large bowl, mixing well to completely incorporate.

2. Form into four large patties.

3. Place patties on a plate, cover, and place in the refrigerator.

4. Prepare the tzatziki sauce recipe, as described below.

5. When the tzatziki sauce is done, place it in a covered container, and refrigerate.

6. Remove the burgers from the refrigerator, and grill over medium heat to desired doneness, or until a meat thermometer inserted into the middle reaches over 165F.

7. Serve wrapped in lettuce, or inside of tortillas or artisan rolls (recipes included in the baking section). Top with tzatziki sauce, and add your favorite sandwich toppings, such as sliced tomatoes, red onions, and lettuce.

Tzatziki Sauce

Yield: 4 servings

Ingredients:

» 8 oz. plain full-fat, grass fed Greek yogurt

» 1 cucumber, seeded and chopped

» 1 tbsp. red wine vinegar

» 1 tbsp. fresh dill

» 1/2 tsp garlic powder

» sea salt and black pepper to taste

Directions:

1. Place all the ingredients into a food processor that has been fitted with a steel blade.

2. Process for 3-4 minutes, or until the sauce is fairly smooth and has thinned down a little.

3. Store in a covered container in the refrigerator.

Sambusik Burgers

This burger recipe was inspired by the exotic flavors of the Middle East and the Mediterranean. The flavor profile is typical of a meat turnover often enjoyed in these parts of the world, called sambusik. I have paired this burger with my own twist on a traditional yogurt dipping sauce, which is also served in these areas.

Yield: 4 burgers, approximately 4oz each when cooked

Ingredients:

» 20 oz. package of ground turkey, chicken, beef, or bison

» 1/3 cup onion, finely minced

» 1/2 tsp cumin

» 1/4 tsp turmeric

» 1/4 tsp sea salt

» 1/8 tsp ground ginger

» 1/8 tsp black pepper

Directions:

1. Place all the ingredients into a large bowl, mixing well to completely incorporate.

2. Form into four large patties.

3. Place patties on a plate, cover, and place in the refrigerator.

4. Prepare the yogurt dipping sauce, as described below.

5. When the dipping sauce is done, place it in a covered container, and refrigerate.

6. Remove the burgers from the refrigerator, and grill over medium heat to desired doneness, or until a meat thermometer inserted into the middle reaches over 165F.

7. Serve wrapped in lettuce or inside of tortillas, or artisan rolls (recipes included in the baking section). Top with yogurt sauce and lettuce.

Minty Lemon Yogurt Dipping Sauce

Yield: 8 servings

Ingredients:

» 8 oz. plain full-fat, grass fed Greek yogurt

» 1 tbsp. fresh mint leaves, chopped

» 1/4 tsp ground coriander

» juice from 1/2 of a fresh lemon

» 2 1/2 tbsp. extra virgin olive oil

» sea salt and black pepper to taste

Directions:

1. Place all the ingredients into a food processor that has been fitted with a steel blade.

2. Process for 3-4 minutes, scraping down the bowl as needed, until the sauce is smooth and shiny, like mayonnaise.

3. Store in a covered container in the refrigerator

Kefta Meatloaf – Stage 3 Only

This meatloaf recipe was inspired by keftedes, which are small spiced Greek meatballs. The recipe adds some pizzazz, elevating meatloaf up to new levels of enjoyment.

Yield: 4-6 servings

Ingredients:

» 1 lb. ground beef

» 1 lb. ground lamb

» 2 large eggs

» ¼ cup filtered water

» 1/3 a medium onion, minced

» 5 cloves of garlic, peeled and minced

» 1 tbsp. dried dill

» 1 tsp. dried oregano

» ½ tsp. cumin

» 1 tbsp. fresh lemon juice

» ¾ tsp. sea salt

» ½ tsp. black pepper

» ¼ cup garbanzo bean flour

» 1 – 28 oz. can, diced tomatoes

» ½ cup good red wine

Directions:

1. Pre-heat the oven to 350°F

2. In a large bowl, combine all the ingredients, except for the tomatoes and the wine.

3. With your hands, form the meat into a loaf, and carefully place into a glass lasagna dish. You can perfect the shape of your loaf once it’s in the dish.

4. Add some water to the bottom of the dish. It should be about ¼-½” deep.

5. Pour the diced tomatoes over the top of the meat loaf.

6. Cover the dish tightly with aluminum foil, and bake on the center rack of the pre-heated oven for 1 hour.

7. After an hour, remove the meat loaf from the oven and pour the wine over the top.

8. Return to the oven uncovered, and cook for another 45 minutes, until done. The center should read 170F or higher, on a cooking thermometer.

Italian Style Meatballs in Rustic Tomato Sauce – Stage 3 only

Yield: 18 Meatballs

Servings: 4-6

Added sugar per serving: trace amount

The fragrant smell of tomatoes, onions, and peppers cooking always takes me back to my grandmother René’s kitchen. Her home was a place full of love, and it always smelled like good things cooking. For me and my family, this recipe represents some real comfort food any time of the year. It’s pretty simple to whip up, it’s hearty, and good for your body & soul. I hope your family enjoys it as much as mine does.

 

Ingredients:

» 32oz. ground turkey, chicken, beef, or bison

» 1 Tbsp. paprika

» 1 tsp. garlic powder

» 1 tsp. onion powder

» 1 1/4 tsp. fennel seeds

» 3/4 tsp. dried oregano

» 1/2 tsp. dried thyme

» 1/2 tsp. sea salt

» 1/4 tsp. black pepper

» 1/4 tsp. cumin

» 1/3-1/2 cup garbanzo bean flour or almond meal

» 2 large egg

» 1/2 cup - 1 cup water

» 2 Tbsp. extra virgin olive oil

» 1 red bell pepper, chopped

» 1 large sweet onion, chopped

» 28 oz. can crushed tomatoes, no salt added

» 12 basil leaves, roughly torn

» 1 tbsp. fresh oregano

» 1/2 tbsp. fresh parsley leaves

» 1 tsp. honey

» 1 tsp. aged balsamic vinegar

» Additional sea salt & black pepper to taste

Directions:

1. In a large bowl, combine the first twelve ingredients and 2 tbsp. of the water. Mix well to completely combine.

2. Using wet hands, form the mixture into 18 small meatballs of equal size. Place each meatball on a large plate and set aside. If the mixture is too loose to form meatballs, add in a bit more garbanzo bean flour or almond meal.

3. Pour the olive oil into a large, sauté pan.

4. Place the pan on the stove top, over a medium heat, and add in the peppers.

5. Cook the peppers for a minute or two, then add in the onions, garlic, and a pinch of sea salt.

6. Stir constantly until the onions become translucent but are not browned.

7. Pour in the tomatoes.

8. Slowly stir in a 1/2 cup or so of the water, a little at a time, until the sauce reaches the desired consistency.

9. When the sauce begins to bubble, carefully add in the meatballs, one at a time.

10. Place the lid on the pan. Lower the heat slightly, and allow the meatballs to cook at a boil for five minutes. Gently stir the meatballs occasionally, to ensure that the sauce covers the meatballs and they are not sticking to the pan.

11. After five minutes, reduce the heat to a simmer, then stir in the honey and the vinegar.

12. Cook covered for about 20-25 minutes, until the meat is cooked through and tender.

13. Towards the last few minutes of cooking, add in the fresh herbs and additional salt & pepper to taste.

14. Store any leftovers in a covered container in the refrigerator, after they have cooled a bit.

Almost Homemade Italian Style Meatballs in Marinara Sauce

This recipe is perfect for those days when you want to get a nice dinner on the table, without too much fussing. Serve them over zucchini noodles or cooked spaghetti squash. You can also find pasta made with only black beans or lentils at the grocery store.

Yield: 18 Meatballs

Servings: 4-6

Ingredients:

» 32oz. ground turkey, chicken, beef, or bison

» 1 tbsp. paprika

» 1 tsp. garlic powder

» 1 tsp. onion powder

» 1 1/4 tsp. fennel seeds

» 3/4 tsp. dried oregano

» 1/2 tsp. dried thyme

» 1/2 tsp. sea salt

» 1/4 tsp. black pepper

» 1/4 tsp. cumin

» 1/3-1/2 cup garbanzo bean flour or almond meal

» 2 large egg

» 2 tbsp. filtered water

» 40 oz. Organic jarred Marinara sauce, (with no added sugar)

Directions:

1. Place all the ingredients, except the sauce, into a large bowl. Mix well to completely combine.

2. Using wet hands, form the mixture into 18 small meatballs of equal size. Place each meatball on a large plate and set aside. If the mixture is too loose to form meatballs, add in a bit more garbanzo bean flour or almond meal.

3. Pour the sauce into a large sauté pan. Place the pan on the stove top over a medium heat.

4. When the sauce begins to bubble, carefully add in the meatballs, one at a time.

5. Place the lid on the pan. Lower the heat slightly, and allow the meatballs to cook at a boil for five minutes. Gently stir the meatballs occasionally, to ensure that the sauce covers the meatballs, and they are not sticking to the pan.

6. After five minutes, reduce the heat to a simmer.

7. Cook covered for about 20-25 minutes, until the meat is cooked through and tender.

8. Store any leftovers in a covered container in the refrigerator, after they have cooled a bit.

 

 

Stuffed Acorn Squash – Stage 3 Only

 

The sweetness of the acorn squash goes very well with this savory sausage filling. This hearty dish really hits the spot after a busy day.

Yield: 4 servings

» 20 oz. ground turkey, chicken, beef, or bison

» 1 large bell pepper; washed, seeded, and sliced

» ½ a Vidalia onion, peeled and thinly sliced

» 2 tbsp. extra virgin olive oil

» 1 tbsp. paprika

» 1 tsp garlic powder

» 1 tsp onion powder

» 1 1/2 tsp fennel seeds

» 1/2 tsp dried oregano

» 1/2 tsp dried thyme

» 1/2 tsp sea salt

» 1/4 tsp black pepper

» 1/4 tsp cumin

» 2 whole acorn squashes

» 1/3 cup filtered water

Directions:

1. Prepare the squashes and roast them as per the Roasted Acorn Squash or Pie Pumpkins recipe. While the squash is roasting, prepare the filling.

To prepare the filling:

1. Place the oil into a large sauté pan, over medium heat. Heat the oil until it’s hot but not smoking.

2. When the oil is hot, place the peppers in the pan. Stirring frequently, cook them over medium heat for 1-2 minutes, until they just slightly begin to soften.

3. Add the onions to the pan. Continue to stir, and cook until the onions become light yellow and translucent.

4. Shredding with your fingers, add the ground meat to the pan. Using your spoon to break the meat apart, continue cooking and stirring until the meat is cooked through.

5. Remove from the heat. Carefully drain all the liquid from your pan.

6. Sprinkle all the spices evenly over the mixture, and mix well.

7. Add the water to the pan, and mix well again.

8. Cook for a few minutes, stirring often, until the spices are well combined and the liquid has mostly cooked out.

9. When the acorn squash is done, fill each squash half with some of the filling, and serve immediately.

 

Easy Meat Sauce

For those nights when comfort food is called for, and time is of the essence. This meal should take less than 20 minutes to prepare. Serve over leftover vegetables, zucchini noodles, cooked spaghetti squash, or store-bought lentil pasta. To complete the meal, serve it with a large green salad on the side.

Yield: 3-4 servings

Ingredients:

» 16 oz. ground turkey, chicken, beef, bison, or lamb

» 24 oz. organic jarred marinara sauce, (with no added sugar)

» 2 tbsp. extra virgin olive oil

» Optional: chopped onions, chopped bell peppers, sliced mushrooms, ½ cup cooked peas & carrots.

Directions:

1. Place the oil into a large sauté pan, over medium heat.

2. Heat the oil until it’s hot but not smoking.

3. When the oil is hot, add in the optional onions, mushrooms, or peppers. You can use them individually, or in any combination. Cook them for a minute or two, until they begin to soften. Next, add the ground meat to the pan. If you are not using any raw vegetables, place the ground meat directly into the oil.

4. Cook the meat, stirring constantly, and breaking the clumps apart with a large spoon or spatula, until it is brown and almost cooked through.

5. Remove from the heat, and carefully drain the excess oils from the pan.

6. Pour the sauce into the pan, and return to a medium heat.

7. Cook covered for 5 minutes. The sauce should be gently bubbling during these 5 minutes, adjust your heat up or down, if necessary.

8. After 5 minutes, remove the cover and lower the heat all the way down. Now you can add in the cooked peas & carrots, if you like. Allow the meat sauce to cook at a simmer stirring occasionally, for about 5 minutes or until it reaches the desired thickness and the peas & carrots are heated through.

Chicken Fajitas

 

Make tonight’s meal a Mexican fiesta! Serve these wonderful fajitas with fresh tortillas and homemade guacamole; you’ll find the recipes in the baking and dip sections of this book. Round out the meal with some salsa, and a big green salad. Olé!

Yield: 4-6 servings

Ingredients:

» 3 boneless and skinless chicken breasts, cut into bite sized strips

» 3 red bell peppers, cut into strips

» 2 onions, thinly sliced

» 5 oz. baby portabella mushrooms, thinly sliced

» 1 cup grape tomatoes, halved

» 4 tbsp. extra virgin olive oil, divided

» 1 ½ tbsp. paprika

» 2 tsp. dried cilantro

» ¾ tsp cumin

» ¾ tsp. ancho chili powder

» ¼ tsp. garlic powder

» ¼ tsp. dried oregano

» ¼ cup filtered water

» sea salt and black pepper to taste

Directions:

1. Place 2 tbsps. of the oil into a large sauté pan, over medium heat. Heat the oil until it’s hot but not smoking.

2. When the oil is hot, add the peppers to the pan. Cook the peppers for a minute or two, stirring often. Next, add the mushrooms and onions to the pan.

3. Continue to cook the vegetables until the onions are translucent and the mushrooms begin to release their liquid.

4. Remove from the heat. Using a slotted spoon, spoon the vegetables into a large bowl.

5. Place the remaining 2 tbsps. of oil into the pan, and return to a medium heat. Heat the oil until it’s hot but not smoking.

6. Carefully, add the chicken strips to the hot oil. Cook, stirring often, until the chicken is almost cooked through.

7. Cover the pan and continue to cook, stirring occasionally, until the chicken is tender and cooked through.

8. Toss the vegetables with the chicken in the pan. Sprinkle all the herbs and spices, except for the salt and pepper, over the top. Mix well.

9. Add the water to the pan. Mix well.

10. Cook uncovered for another minute or two, mixing occasionally, until the liquid is mostly cooked out. Season with salt and pepper to taste.

11. Serve immediately.

Hint: Use already cooked chicken, shrimp, or beef strips, for a super quick Mexican inspired meal.

Chicken Cacciatore

My take on a classic Italian meal that you won’t have to go to a restaurant to enjoy.

Yield: 4-6 servings

Ingredients:

» 4 boneless and skinless chicken breasts

» 2 tbsp. extra virgin olive oil

» 1 red bell pepper, thinly sliced into 1” strips

» 1 green bell pepper, thinly sliced into 1” strips

» ½ a Vidalia onion, thinly sliced

» 10 oz. of mushrooms, sliced

» 4 cloves of garlic, peeled and minced

» 1 can (28oz.) organic peeled whole tomatoes

» ½ tsp dried oregano

» ¾ tsp. dried basil

» ½ cup red wine

» ¾ cup medium black peppers

» Salt and black pepper

» optional: red pepper flakes, 3 oz. shredded mozzarella

 

Directions:

1. Pre-heat the oven to 350°F.

2. In a medium sized bowl, squash the tomatoes up with your fingers, and set on the side.

3. Place the oil into a large sauté pan, over medium heat. Heat the oil until it’s hot but not smoking.

4. When the oil is hot, add the onions, peppers, mushrooms, and garlic to the pan.

5. Cook until the onions are translucent.

6. Add the tomatoes, spices, olives, and the wine in with the cooking vegetables. Season to taste with salt, pepper, and red pepper flakes.

7. Cover the pan, and simmer for 1-2 minutes.

8. Ladle some of the sauce onto the bottom of a large, glass lasagna dish. Use enough sauce to cover the bottom of the dish, and arrange the chicken breasts on top of the sauce.

9. Carefully pour the rest of the sauce over the chicken.

10. Cover the dish tightly with aluminum foil.

11. Place the dish on the center rack of the pre-heated oven, and bake for 40 minutes.

12. After 40 minutes, uncover the chicken and bake for an additional 30 minutes, or until the chicken is fully cooked.

13. When the chicken is fully cooked you can serve it, or you can top it with the optional mozzarella, and place it under the broiler, until the cheese is melted and bubbly.

Hint: Leftover sauce and veggies are fantastic over your eggs at breakfast.

 

Speedy Cashew Chicken

 

Craving Chinese tonight? This recipe is an unexpected way to repurpose leftover chicken or turkey.

Yield: 4 servings

Ingredients:

» 2-10 oz. bags of frozen whole green beans

» 8-10 cloves of garlic, peeled and minced

» 6 stalks of celery, cleaned and chopped

» 2 tbsp. coconut oil

» 13 oz. cooked chicken or turkey

» 2 ¼ tbsps. tamari sauce (gluten free soy sauce)

» 3 tbsp. whole cashews

» ½ cup filtered water

» 1 orange, peeled, segmented, and cut into bite sized wedges

» optional: red pepper flakes

» optional: 4 tsp. organic raw honey – stage 3 only (Added sugar per serving: 1 tsp.)

Directions:

1. In a large sauté pan over medium heat, cook the green beans, garlic, and celery until the beans are heated through, and the garlic is fragrant.

2. Toss in the chicken, the tamari, the water, and the orange segments (save about 10 pieces for the garnish), and the honey if you’re using it.

3. Cook over medium heat until the vegetables and chicken are tender and heated through.

4. Toss in the cashews, and some red pepper flakes to taste.

5. Place into a large serving dish or into individual bowls, and garnish with the remaining orange pieces.

6. Serve immediately.

Lemony Mediterranean Chicken

 

I love fresh lemons. I like them so much, I have been known to eat them like an orange right of the peel (they’re especially good with a little salt), and in my house, people will complain if there isn’t an ample amount of garlic incorporated into most of my dinner recipes. In this simple to make Mediterranean style chicken dish, I think you’ll enjoy the way the flavors of the lemon slices, garlic, olive oil, and spices all blend together, and if you like lemon and garlic the way I do, then this is the chicken dish for you!

Yield: 5 Servings

Serving size: 2 thighs

Ingredients:

» 10 organic, boneless, skinless chicken thighs

» 1/4 cup extra virgin olive oil

» 2 Tbsp. fresh lemon juice

» 1 tsp. garlic powder

» 1 Tbsp. dried oregano

» 1/2 tsp. turmeric

» 3/4 tsp. sea salt

» 1/2 tsp. black pepper

» 1 bell pepper, cut into 1” strips

» 1/2 a large sweet onion, cut into 1” wedges

» 1 fresh lemon, thinly sliced

Directions:

1. Preheat the oven to 400°F.

2. In a bowl, combine the oil, lemon juice, and spices.

3. Spray the bottom of a 9 x 13 baking dish with cooking spray. Arrange the thighs in the dish, and brush them with the lemon juice mixture.

4. Place the peppers, onions, and lemon slices into the bowl with the remaining juice mixture, and toss well to coat.

5. Arrange the vegetables and lemon slices on top of the chicken, and pour the juice over the top.

6. Bake in the center rack of your oven for 30 minutes. Baste the chicken and vegetables with the pan drippings, and continue to cook for about another 10 minutes, until the chicken is cooked through. The thighs should reach above 165 F on a meat thermometer, and the juices should run clear.

Italian Style Chicken Cutlets

These are great on their own, or smothered in tomato sauce. Big kids, and little ones, will like the combination of crispy breading and tender chicken.

Yield: 8 chicken cutlets

Ingredients:

» 4 boneless skinless split chicken breasts, or 8 thin sliced chicken cutlets

» 2 cups of almond meal

» 2 tbsp. flax meal

» 1 tsp. onion powder

» 1 ¼ tsp. garlic powder

» 2 tsp. dried oregano

» 1 ½ tsp. dried parsley

» ½ tsp. dried basil

» ½ tsp. paprika

» ½ tsp. sea salt, or to taste

» ¼ tsp. black pepper, or to taste

» 2 large pastured eggs

 

Directions:

1. Preheat the oven to 350°F.

2. Line a baking sheet with aluminum foil. Coat the baking sheet evenly with cooking spray.

3. With a sharp knife, carefully cut each chicken breast in half to create two thin cutlets. (Skip this step if you purchased already trimmed, thin chicken cutlets.)

4. In a small bowl, whisk the eggs.

5. In a shallow dish, combine the almond meal, the flax meal, and the spices. Mix well.

6. One by one, dip the chicken cutlets into the egg, and then into the almond meal breading.

7. Coat each cutlet evenly with breading on both sides, and place it onto the prepared baking sheet.

8. When all the cutlets are breaded and on the baking sheet, lightly coat them with cooking spray.

9. Place the baking sheet onto the center rack of the preheated oven, and bake for about 45 minutes, until done. Turn the cutlets over about half way through the cooking time, for crispier cutlets.

Coconut Shrimp

Yield: 4 Servings

Ingredients:

» 1 lb. large shrimp, tail on, peeled & cleaned

» 2 large pastured eggs, beaten

» 1 cup unsweetened shredded coconut

» 1/4 tsp garlic powder

» 1/4 tsp paprika

» 3/4 cup almond meal flour

 

Directions:

1. Preheat the oven to 425°F.

2. Line a baking sheet with foil, and spray evenly with cooking spray, to coat.

3. Place the coconut and spices into a large, shallow, rimmed dish, and mix with a fork until well combined.

4. Place the almond meal into a small bowl.

5. Place the eggs into another small bowl.

6. To bread the shrimp, dip one shrimp at a time into the almond meal, then into the egg. Gently shake off any extra egg, and then dip the shrimp into the coconut mixture.

7. Place each shrimp onto the baking sheet after they have been coated in breading, and spray lightly with cooking spray to coat.

8. Place on the center rack of the preheated oven, and bake for approx. 25-30 minutes, or until they are a deep golden brown and tender.

Oven Fried Fish

 

The kids will love this fish served with some HBC ketchup (recipe in condiment section of this book) on the side to dunk their fish into. You can also make a quick tartar sauce for the adults. Just add a squeeze of lemon juice, some chopped pickles, a little dill, and garlic powder to the HBC mayo recipe (also found in the condiment section) for a yummy, fresh tasting tartar sauce.

Yield: 4 servings

Ingredients:

» 1 lb. wild white fish fillets, such as haddock, flounder, sole, or cod

» 1 ½ cups hazelnut meal or almond meal

» 1 tsp. garlic powder

» 1 tsp. dried parsley

» ¾ tsp. onion powder

» 2 tsp. dried chives

» 2 tsp. paprika

» 1 large pastured egg

» sea salt & black pepper to taste

» coconut oil, or olive oil cooking spray

Directions:

1. Pre-heat the oven to 425°F.

2. Line a baking sheet with aluminum foil, and coat evenly with cooking spray.

3. Place the egg into a bowl, and beat well with a fork.

4. Place the spices and nut meal into a shallow dish, or pan. Mix well to combine.

5. Cut your fish into smaller pieces, if necessary. Dip each piece one at a time, first into the egg and then into the seasoned nut meal. Be sure that both sides of the fish are evenly coated.

6. Place the fish on the baking sheet.

7. When all the fish is on the baking sheet, coat the pieces evenly with cooking spray.

8. Place the baking pan on the center rack of the pre-heated oven, and bake for 10-20 minutes depending on the thickness of the fish.

9. Remove the fish from the oven. With a spatula, gently flip each piece onto its other side. Return to the oven for 5-10 minutes to allow the coating to crisp.

10. Remove from the oven, and serve immediately.

Salmon with Roasted Brussels Sprouts

This is a nice dish to serve to guests. The preparation is a snap, and cooking time is only around 30 minutes! If you’d like to, you can substitute the Brussels sprouts out for another green vegetable such as sautéed asparagus or steamed spinach.

 

Yield: 4-6 servings

Ingredients:

» 1 1/2 lbs. fresh, wild salmon fillet

» 1/4 tsp garlic powder

» 1/4 tsp onion powder

» 1/4 tsp dried dill

» 1 lb. Brussels sprouts (washed, ends trimmed off, and cut in half vertically)

» 2 Tbsp. extra virgin olive oil

» 1 large wedge of fresh lemon

» salt and pepper

Directions:

1. Preheat oven to 425°F.

2. Line two baking sheets with aluminum foil, and coat lightly with cooking spray.

3. Place salmon on one of the baking sheets, skin side down.

4. Evenly sprinkle the onion powder, garlic powder, and dill over the top of the fish.

5. Season with salt and pepper to taste.

6. Cover baking sheet with aluminum foil, completely enclosing the salmon.

7. Place the baking sheet on the center rack of the oven, leaving room for the Brussels sprouts.

8. In a large bowl, toss the Brussels sprouts with the olive oil.

9. Spread them onto the remaining baking sheet in a single layer.

10. Season with salt and pepper to taste, and place in the oven next to the salmon.

11. Cook salmon covered, for approx. 25-30 minutes or until almost cooked. Uncover, and continue to cook for 5 minutes, or until it is lightly browned on top. Salmon is completely cooked when the center is opaque, the fish flakes easily with a fork, and the internal temperature reaches above 145 degrees F.

12. When the Brussels sprouts are crispy, tender, and golden brown, remove them from the oven. The Brussels sprouts and the salmon should both be done around the same time.

13. Squeeze some fresh lemon juice over the salmon and the Brussels sprouts, and serve immediately. Garnish with fresh lemon wedges or slices if you like.

Hint: During the hot days of summer, you can serve the fish chilled, with fresh cucumber & tomato salad on the side.

Onion and Sage Pork Roast

This is simplicity at its best, and you really can’t mess it up. Just pour the liquid over the top, sprinkle with seasonings, set it, and forget it!

I love the flavor combo of onion and sage, but you could use just about any savory flavor combo that you like for example, garlic and rosemary; or garlic, onion, and oregano. You could even spread a thin layer of mustard over the top before adding your favorite seasonings. Have fun with it, and know tonight’s dinner is going to be great!

 

 

Yield: 6 servings

Serving Size: 4 ounces

Ingredients:

» 3 lbs. boneless center cut pork loin

» 7 oz. light beer, or 3oz. apple cider vinegar & 4oz. filtered water, or 7 oz. filtered water

» turmeric powder

» onion powder

» dried sage

» sea salt

» black pepper

» extra virgin olive oil

 

Directions:

1. Preheat oven the to 350°F.

2. Place the pork loin, fat side up, in the center of your roasting pan.

3. Pour the beer, cider mixture, or water over the roast.

4. Generously coat the roast with onion powder.

5. Sprinkle 2 pinches of turmeric over the roast.

6. Sprinkle generously with sage.

7. Season with salt and pepper.

8. Lightly drizzle with olive oil.

9. Place the roast into the preheated oven. Allow to cook for approximately 2 1/2 hours.

The roast is cooked when a thermometer placed near the center, reads above 165 F, the meat is tender, and the juices run clear. Serve with your favorite vegetables, and a nice salad. In the picture above, this roast is served over sautéed broccoli rabe with garlic.

 

Condiments, Dips, & Spreads

  

 

Thanksgiving Cranberry Sauce – Stage 3 Only

For most people, thanksgiving just wouldn’t be thanksgiving, without the cranberry sauce.

Yield: 3 ¼ cups

Serving size: 1 Tbsp.

Added sugar per serving: 1 tsp.

Ingredients:

» 12 oz. fresh cranberries, rinsed and picked through

» ½ cup fresh raspberries

» ½ cup fresh blackberries

» 2 large tangerines or 2 small oranges, peeled and seeded

» ½ cup filtered water

» 1 cup organic raw honey

Directions:

1. Blend the tangerines and the water in a high-speed blender until smooth.

2. Place the blended tangerines and the remaining ingredients into a sauce pan.

3. Cook over a medium heat, stirring constantly for 18-20 minutes, or until the berries pop and the sauce thickens.

4. Chill for several hours or overnight. The sauce will continue to thicken and gel as it chills.

HBC Ketchup – Stage 3 Only

If ketchup is a major staple in your house, this is the recipe for you. It’s amazingly simple to make, and the best part is you’ll know exactly how much sugar is added. Which, by the way is very little, but you won’t miss it one bit. This ketchup is as good, if not better, than any of the sugar filled, name brands.

Yield: 3 ¼ cups

Serving size: 2 tbsp.

Added sugar per serving: 1/6 tsp.

Ingredients:

» 3-6 oz. cans of organic tomato paste

» ½ cup organic raw apple cider vinegar

» 1 tsp. garlic powder

» 1 tbsp. organic raw honey

» 2 tsp. sea salt

» 1 pinch mustard powder

» ½ tsp. hot sauce

» 2 dashes ground cinnamon

» 1 pinch allspice

» 3 dashes paprika

» ¾ cup filtered water

Directions:

1. Place all the ingredients into a food processor that has been fitted with a steel blade, and process until smooth.

2. Scoop the ketchup into a glass container with a lid.

3. For the best flavor, chill overnight in the refrigerator. When it’s first made, it tends to taste a little spicy, but it mellows out to a nice ketchup flavor overnight.

4. Store in a closed container in the refrigerator, as this ketchup contains no preservatives.

HBC Mayo

The only way I could find a mayonnaise that was sugar free, and made with pure extra virgin olive oil, was to create my own. Making your own mayonnaise might sound daunting, but it’s really not very difficult. If you follow the directions carefully, you’ll have the most delicious mayonnaise you’ve ever had, and it will only take a few minutes to make.

 

Yield: 2 cups

Ingredients:

» 2 large pastured egg yolks

» 1 ½ tbsp. organic raw apple cider vinegar

» ½ tsp. salt

» 1/8 tsp. dry mustard powder

» 1-2/3 cup extra virgin olive oil

Directions:

1. Place the egg yolks into the bowl of a food processor which has been fitted with a steel blade.

2. Process on the fastest setting for 1 minute. On my machine, it is the puree/mix button.

3. Pour the vinegar through the feed tube, and continue to process for 30 seconds more.

4. With the machine still running, pour the salt and mustard powder into the feed tube. Then slowly begin to pour the olive oil in through the feed tube as well. It is important that the oil does not go in in a large splash. You should be pouring the oil in at a slow, but steady rate. It should resemble the thin stream of oil pictured above. As you near the end of the oil, you may pour a little faster.

5. When all the oil has been added, turn off the machine. The mayonnaise should be creamy, and a pale yellow color.

6. Store in a covered container, in the refrigerator.

Fresh and Fabulous Guacamole

 

This guacamole has the vibrant flavors of avocados, tomatoes, and fresh lime juice. It makes a great dip for fresh veggies, and a nice sandwich spread, too. It’s also wonderful served with chicken, fish, or fajitas.

Yield: 3 cups

Serving size: 1/4 cup

Ingredients:

» 2 very ripe avocados, mashed

» 2 small tomatoes, chopped

» 1/8 cup finely minced onion

» 1 tsp fresh lemon juice

» 2 tsp fresh lime juice

» 1 tsp extra virgin olive oil

» 3/4 tsp of dried cilantro or 2 tsp fresh

» salt & pepper to taste

Directions:

1. Mixing gently, combine all the ingredients in a medium bowl. Be careful not to over mix. Serve immediately.

2. To store leftovers, place the guacamole in an air tight container. Place an avocado pit in the center, cover tightly, and store in the refrigerator.

Baby Spinach & Basil Pesto

 

This bright flavored pesto makes a great topping for vegetables, fish, or lamb. It also works well as a dip for fresh vegetables, and as a zippy sandwich topping too.

Yield: 1 Cup

Serving Size: 1 Tbsp.

Ingredients:

» 1/2 cup fresh basil leaves, packed

» 1 1/2 cups fresh baby spinach leaves, packed

» 2 cloves of garlic

» 1/4 cup walnut pieces

» 2/3 cup extra virgin olive oil

» 1/2 cup grated parmesan cheese

» black pepper to taste

Directions:

1. Place basil, spinach, garlic, and walnuts in the bowl of a food processor, fitted with a steel blade. Pulse until coarsely chopped.

2. With the processor on puree, slowly add the olive oil through the feed tube until the pesto is thoroughly pureed.

3. Add the parmesan and pepper, puree for 1 minute.

4. Serve immediately.

5. Store in the refrigerator or freezer, in a tightly covered container.

Heavenly Hummus – Stage 3 Only

This hummus is so good, you’ll be surprised by how quick and simple it is to make. Served with fresh cut up vegetables, it makes a great snack or party dip!

Yield: approx. 2.5 cups

Serving size: 2 tbsp.

Ingredients:

» 1 – 15 oz. can of organic garbanzo beans, rinsed and drained

» 3 Tbsp. extra virgin olive oil

» 1/4 cup all natural, organic tahini, (stir well before using)

» 1/2 tsp garlic powder

» 2 Tbsp. fresh lemon juice

» approx. 3 Tbsp. cold filtered water

» salt and pepper

Directions:

1. Place the garbanzo beans, oil, tahini, garlic powder, lemon juice, and water into a food processor fitted with a steel blade. Process until smooth, scraping down the sides of the bowl a few times. Depending on desired consistency, you may need to add 1-2 more tbsp. of water while processing.

2. Add salt and pepper to taste.

3. Store covered in a glass container, in the refrigerator. This hummus can be served immediately, but will taste even better the next day, after the flavors have blended together.

Easy Walnut Butter

 

If you’re a nut for walnuts, you’re gonna love this recipe. Eat it with apple slices or carrot sticks for a snack, or use it as you would your favorite almond or peanut butter. The best part is how simple it is to make! You can have some ready to eat in under 15 minutes, and its taste gets even better after a day or two in the fridge.

Yield: 1 cup

Serving size: 2 tbsp.

Ingredients:

» 2 cups of walnut pieces

» 1/8 tsp of fine sea salt

» 4 tsp of walnut oil

Directions:

1. Place nuts into a food processor that has been fitted with a steel blade. Grind the mixture (scraping it down as needed) for 2-3 minutes, or until it resembles a pastry flour that sticks together when you pinch it.

2. Add the salt.

3. While processing, gradually add in the oil. Continue to process until the walnuts bind together to form walnut butter.

4. Store in a closed container in the refrigerator.

Chocolate Walnut Spread – Stage 3 only

This chocolaty, dreamy spread is my walnutty version of Nutella. It’s lovely with fresh fruit, such as strawberries or apple slices, for dessert. Spread on almond flour pancakes, it makes a special breakfast treat. It’s so good, you can even use it as a creamy frosting.

Yield: approx. 2 cups

Serving size: 1 tbsp.

Added sugar per serving: 1 tsp.

Ingredients:

» 2 cups chopped walnuts

» 24 large, pitted dates

» a pinch of fine sea salt

» 1 1/2 tbsp. organic, 100% raw cacao powder

» 2 tsp walnut oil

» 1 scant cup of homemade coconut milk (recipe in breakfast section)

Directions:

1. Place nuts and dates into a food processor that has been fitted with a steel blade. Grind the mixture (scraping it down as needed), for 2-3 minutes, or until it resembles a pastry flour that sticks together when you pinch it.

2. Add the cocoa powder and salt, processing to mix while adding the oil 1 tsp at a time.

3. Continue to process while gradually adding the coconut milk, and scraping the bowl down as needed. The finished product will be creamy, smooth, spreadable, and yummy!

4. Store in the refrigerator.

Maple Walnut Butter – Stage 3 only

 

This silky maple walnut butter is nice when you’re in the mood to indulge a little. It’s great with strawberries, and other fresh fruit. It makes a decadent dessert topping, and a nice frosting, as well. For an extra special breakfast, spread some on the top of your pumpkin pancakes!

Yield: 1 cup

Serving size: 1 tbsp.

Added sugar per serving: ¾ tsp.

Ingredients:

» 2 cups walnut pieces

» 1/8 tsp fine sea salt

» 2 tsp walnut oil

» 4 tbsp. real maple syrup

» 1/2 tsp pure vanilla extract

» 1/2 cup water

Directions:

1. Place the nuts into the bowl of a food processor that has been fitted with a steel blade. Grind the mixture (scraping it down as needed) for 2-3 minutes, or until it resembles a pastry flour that sticks together when you pinch it.

2. Add the salt.

3. While processing, gradually add in the oil, through the feed tube, until the butter is thoroughly combined.

4. Continue to process while gradually adding in the remaining ingredients.

5. The finished product will be a smooth spread, which is uniform in color and consistency.

 

Marinades, & Salad Dressings

My favorite vinaigrette is very simple, and I use it all the time. It’s just a squeeze of lemon juice, a good drizzle of olive oil, some salt, and some pepper. It’s good on salads, and over vegetables. The flavor is bright and fresh. Below, I’ve included a few more structured recipes to help keep meals lively and interesting.

 

 

Zippy Chicken Marinade

This marinade will make your chicken so incredibly flavorful, it’s a no fail way to get rave reviews every time.

Just marinate chicken legs, thighs, wings, or breasts for a few hours in the refrigerator, then cook on the grill over a medium flame, or bake in the oven uncovered at 350°F, until cooked through.

To test for doneness, place a meat thermometer into the thickest part of the meat. Be careful not to allow the thermometer to touch the bone. The temperature on thermometer should climb quickly past 165°F. Check more than one piece of chicken to be sure they are all cooked evenly. The cooked chicken should not have any pink inside it, and the juices should run clear.

Ingredients:

» The juice of 2 lemons

» ½ cup of extra virgin olive oil

» 6 cloves of garlic, minced or 1 tbsp. garlic powder

» 1 tsp. sea salt

» 2 tsp. black pepper

» 2 tsp. cumin

» 2 tsp. paprika

» ½ tsp. turmeric

» 1 tsp. dried parsley

» A dash of cinnamon

Directions:

1. Combine all the ingredients in a bowl. Mix well.

2. Arrange the chicken parts in a large baking dish.

3. Pour the marinade over the chicken.

4. Cover the baking dish with foil or plastic wrap. Refrigerate for at least 1 hour.

5. Turn the chicken half way through the marinating time, to ensure even coverage.

6. Cook the chicken as described above.

Basic Vinaigrette

This vinaigrette is good on salads or as a marinade for chicken or beef.

Yield: 1 cup

Ingredients

» 1/3 cup apple cider vinegar

» 2/3 cup extra virgin olive oil

» 1 clove of garlic

» 1 tsp fresh oregano

» 1 tsp fresh parsley

» 1/2 tsp sea salt

» 1/8 tsp black pepper

Directions:

1. Place all the ingredients, except for the oil, into the bowl of a food processor that has been fitted with a steel blade.

2. Begin blending. While the processor is running, slowly pour the olive oil through the feed tube into the bowl.

3. Blend for a few seconds, until the dressing is thoroughly combined and becomes opaque.

 

Raspberry Walnut Vinaigrette

 

This one’s great if you’re in a hurry. It’ll add some pizzazz to any salad, and works well as a marinade for poultry too.

Yield: 1 cup

Ingredients:

» 6 Tbsp. walnut butter (find recipe under spreads)

» 1/2 cup raspberry balsamic vinegar

» 1/4 cup water

Directions:

1. Add all the ingredients to a small bowl.

2. Whisk until emulsified.

3. Store in a covered container in the refrigerator. Shake well before serving.

 

 

Balsamic Vinaigrette

This dressing is nice on a salad, or poured over fresh vegetables.

» 1/2 cup balsamic vinegar

» 1 tsp fresh oregano

» 1 tsp fresh parsley

» 2/3 tsp fresh thyme

» 1 clove of garlic

» 1/4 tsp sea salt

» 1/8 tsp black pepper

» 2/3 cup extra virgin olive oil

Yield: 1 1/3 cups

Directions:

1. Place all the ingredients, except for the olive oil, into the bowl of a food processor that has been fitted with a steel blade.

2. Begin blending. While the processor is running, slowly pour the olive oil through the feed tube into the bowl.

3. Blend for a few seconds, until the dressing is thoroughly combined and becomes opaque.

Avocado Dressing

This dressing isn’t at all sweet, but it is creamy, bold, and bursting with flavor. It’s nice on salads, as a sauce for chicken or fish, and it makes a great dip for fresh veggies at snack time.

Yield: 2 cups

Ingredients:

» 1 medium avocado, peeled & pitted

» the juice of 1 fresh lemon

» 1 cup of water

» 2 tbsp. extra virgin olive oil

» 1/2 tsp garlic powder

» 1 tsp onion powder

» 2 tbsp. dried cilantro/1 tbsp. fresh

» 1/4” piece of fresh turmeric, peeled

» 1 1/2 tsp paprika

» sea salt and black pepper to taste

Directions:

1. Place all the ingredients into a high-speed blender, or into the bowl of a food processor that has been fitted with a steel blade.

2. Blend until smooth.

3. If the finished product is warm from processing, chill in the refrigerator before serving.

4. Store in a covered container under refrigeration.

Quick Ranch Dressing

 

Here’s a ranch dressing recipe that you can have ready for guests in under 10 minutes. I think you’ll love the creamy, rich flavor. It’ll taste even better if you have the time to let it refrigerate for an hour before serving.

Yield: 2 cups

Ingredients:

» 1 cup cultured sour cream

» 1/2 cup full fat Greek yogurt

» 1 1/8 tsp apple cider vinegar

» 2 tsp dried chives

» 1 tsp dried parsley

» 1/8 tsp mustard powder

» 1 tsp garlic powder

» 1/8 tsp celery seed

» 2 tsp extra virgin olive oil

» sea salt & black pepper to taste

» filtered water

Directions:

1. Place all the ingredients, except the water, into a large bowl and whisk until smooth.

2. Add salt and pepper to suit your taste.

3. Mix in 1/4 cup - 1/2 cup of water, to achieve desired consistency.

4. Store dressing in the refrigerator, in a covered jar or container.

 

Quick Creamy Italian Dressing

This is another great recipe for those special days when something creamy is in order.

Yield: 2 cups

» 1 cup cultured sour cream

» 1/2 cup full fat Greek yogurt

» 1 1/8 tsp apple cider vinegar

» 2 tbsp. grated parmesan

» 2 tsp. dried parsley

» ¾ tsp. garlic powder

» ½ tsp. dried oregano

» ½ tsp. onion powder

» 1 tsp. dried basil

» 4 tsp. extra virgin olive oil

» 1 Dash paprika

» sea salt & black pepper to taste

» filtered water

Directions:

1. Place all the ingredients, except the water, into a large bowl and whisk until smooth.

2. Add salt and pepper to suit your taste.

3. Mix in 1/4 cup - 1/2 cup of water, to achieve desired consistency.

4. Store dressing in the refrigerator, in a covered jar or container.

 

Baked Goods & Desserts

I prefer that your diet mainly consists of foods that are ingredients, instead of foods which are made from ingredients. That being said, I do understand that sometimes you’re gonna want a slice of pizza, a burger on a bun, or a cookie, and that there are also special occasions, such as birthdays, anniversaries, holidays, and other social events that call for a special treat or dessert. I created this section of the book so that you can take part in all of life’s holidays and celebrations without undermining your health. Just keep in mind that these recipes are more for now and then, and not for every meal or every day.

  

  

 

Sandwich Bread – Stage 3 Only

 

This bread is very easy to make. It’s great for toasting and for sandwiches.

Yield: 1 loaf, (approx. 16 slices of bread)

Serving size: 2 slices

Added sugar per serving: 1/8 tsp.

Ingredients:

» ½ cup almond meal/flour, packed

» 1 tbsp. coconut flour

» 1 tsp. aluminum free baking soda

» ½ tsp. sea salt

» 1 cup almond butter

» 2 egg whites

» 2 eggs

» 1 tsp. organic raw honey

» 1 tbsp. filtered water

» 2 tsp. organic raw apple cider vinegar

Directions:

1. Pre-heat the oven to 315 F

2. Grease a loaf pan.

3. Line the bottom of the loaf pan with parchment paper. Grease the paper.

4. Mix the dry ingredients in a small bowl.

5. Mix the wet ingredients in a medium sized bowl.

6. Add the dry ingredients into the wet ingredients, and mix well.

7. Pour the batter evenly into the prepared loaf pan.

8. Bake for 35-40 minutes, until a tooth pick inserted near the center comes out clean.

9. Cool in the pan for 10 minutes.

10. Remove from the pan, and cool on a wire rack until almost completely cool.

11. Place the loaf on a cutting board. Cut into slices, using a serrated bread knife.

12. Stagger the slices so they can finish cooling completely.

13. Store the completely cooled slices on a piece of paper toweling, inside an air tight container, in the refrigerator.

 

Artisan Bread -Stage 3 Only

 

I make this bread all the time. The slices are a bit larger than the sandwich bread, it’s delicious, and has a nice texture. It goes well with meals, it toasts great, and you can make sandwiches with it, too.

Yield: 1 loaf, (approx. 16 slices of bread)

Serving size: 2 slices

Added sugar per serving: 1/6 tsp.

Ingredients:

» 3 cups almond meal/flour, packed

» 3 tbsp. coconut flour

» 1 tbsp. aluminum free baking soda

» 4 ½ tbsp. flax meal

» ¾ tsp. sea salt

» 6 large eggs

» 3 tbsp. organic raw apple cider vinegar

» ¼ cup +1/8 cup almond butter

» 1 ½ tsp. organic raw honey

» 1 ½ tbsp. filtered water

» Optional: sesame seeds

Directions:

1. Pre-heat the oven to 350°F

2. Grease a loaf pan.

3. Line the bottom of the loaf pan with parchment paper. Grease the paper.

4. Place all the dry ingredients into the bowl of a food processor that has been fitted with a steel blade. Pulse until well combined.

5. Add the wet ingredients to the bowl. Pulse until well combined.

6. Use a cake spatula to scoop the batter evenly into the prepared loaf pan.

7. Wet your hands under cold running water. Use your wet fingers to gently smooth the top of the bread into a loaf shape, and to smooth the dough to the edges of the pan.

8. Sprinkle the top with sesame seeds if desired.

9. Bake for 50-60 minutes, until a tooth pick inserted near the center comes out clean.

10. Cool in the pan for 10 minutes.

11. Remove from the pan, and cool on a wire rack until almost completely cool.

12. Place the loaf on a cutting board. Cut into slices, using a serrated bread knife.

13. Stagger the slices so they can finish cooling completely.

14. Store the completely cooled slices on a piece of paper toweling, inside an air tight container, in the refrigerator.

 

Artisan Rolls – Stage 3 Only

 

These rolls are the perfect size for burgers. They’re so thick I sometimes cut them into thirds and toast them for sandwiches, but, then again, I used to cut my bagels into thirds, too. My husband likes to toast these rolls whole, and eat them with butter on them. Any way you slice them, though, they’re great.

Yield: 6 rolls

Serving size: 1 roll

Added sugar per serving: 1/6 tsp.

Ingredients:

» 2 cups almond meal/flour, packed

» 2 tbsp. coconut flour

» 2 tsp. aluminum free baking soda

» 3 tbsp. flax meal

» 1/2 tsp. sea salt

» 4 large eggs

» 2 tbsp. organic raw apple cider vinegar

» ¼ cup almond butter

» 1 tsp. organic raw honey

» 1 tbsp. filtered water

» Optional: sesame seeds

Directions:

1. Pre-heat the oven to 350°F

2. Grease the cups of 2 large silicone, muffin top pans. Each pan should have 3 large muffin top cups. Place the silicone pans onto a large baking sheet or pizza pan, for support.

3. Place all the dry ingredients into the bowl of a food processor that has been fitted with a steel blade. Pulse until well combined.

4. Add the wet ingredients to the bowl. Pulse until well combined.

5. Use a cake spatula to scoop the batter evenly into the 6 prepared cups.

 

6. Wet your hands under cold running water. Use your wet fingers to gently smooth the dough to the edges of the muffin cups.

 

7. Sprinkle the tops with sesame seeds if desired.

8. Bake for 20-25 minutes, until a tooth pick inserted near the center comes out clean.

9. Cool in the pan for 10 minutes.

10. Carefully remove the rolls from the pan, and cool them on a wire rack until completely cool.

11. Store the completely cooled rolls on a piece of paper toweling, inside an air tight container, in the refrigerator.

Artisan Garlic & Rosemary Rolls -Stage 3 Only

These are great with any meal, any time of the day.

Yield: 6 rolls

Serving size: 1 roll

Added sugar per serving: 1/6 tsp.

Ingredients:

» 2 cups almond meal/flour, packed

» 2 tbsp. coconut flour

» 2 tsp. aluminum free baking soda

» 3 tbsp. flax meal

» 1/2 tsp. sea salt

» ½ tbsp. garlic powder

» 1 tbsp. dried rosemary

» 1 tbsp. extra virgin olive oil

» 4 large eggs

» 2 tbsp. organic raw apple cider vinegar

» ¼ cup almond butter

» 1 tsp. organic raw honey

» 1 tbsp. filtered water

Directions:

1. Pre-heat the oven to 350°F

2. Grease the cups of 2 large silicone, muffin top pans. Each pan should have 3 large muffin top cups. Place the silicone pans onto a large baking sheet or pizza pan, for support.

3. Grind the rosemary into a fine powder, in a coffee grinder.

4. Place all the dry ingredients, including the rosemary, into the bowl of a food processor that has been fitted with a steel blade. Pulse until well combined.

5. Add the wet ingredients to the bowl. Pulse until well combined.

6. Use a cake spatula to scoop the batter evenly into the 6 prepared cups.

7. Wet your hands under cold running water. Use your wet fingers to gently smooth the dough to the edges of the muffin cups.

8. Bake for 20-25 minutes, until a tooth pick inserted near the center comes out clean.

9. Cool in the pan for 10 minutes.

10. Carefully remove the rolls from the pan, and cool them on a wire rack until completely cool.

11. Store the completely cooled rolls on a piece of paper toweling, inside an air tight container, in the refrigerator.

Artisan Rye Rolls – Stage 3 Only

 

Make gourmet sandwiches by filling these rolls with smoked salmon, avocado slices, a slice of tomato and thinly sliced slivers of red onion.

Yield: 6 rolls

Serving size: 1 roll

Added sugar per serving: 1/6 tsp.

Ingredients:

» 2 cups almond meal/flour, packed

» 2 tbsp. coconut flour

» 2 tsp. aluminum free baking soda

» 3 tbsp. flax meal

» 2 tbsp. ground caraway seeds (grind in a coffee grinder)

» 1/2 tsp. sea salt

» 4 large eggs

» 2 tbsp. homemade coconut milk (recipe in breakfast section)

» 2 tbsp. organic raw apple cider vinegar

» ¼ cup almond butter

» 1 tsp. organic raw honey

» 1 tbsp. filtered water

» Optional: whole caraway seeds

Directions:

1. Pre-heat the oven to 350°F

2. Grease the cups of 2 large silicone, muffin top pans. Each pan should have 3 large muffin top cups. Place the silicone pans onto a large baking sheet or pizza pan, for support.

3. Place all the dry ingredients into the bowl of a food processor that has been fitted with a steel blade. Pulse until well combined.

4. Add the wet ingredients to the bowl. Pulse until well combined.

5. Use a cake spatula to scoop the batter evenly into the 6 prepared cups.

6. Wet your hands under cold running water. Use your wet fingers to gently smooth the dough to the edges of the muffin cups.

7. Sprinkle the tops with whole caraway seeds, if desired.

8. Bake for 20-25 minutes, until a tooth pick inserted near the center comes out clean.

9. Cool in the pan for 10 minutes.

10. Carefully remove the rolls from the pan, and cool them on a wire rack.

11. Store the completely cooled rolls, on a piece of paper toweling, inside an air tight container, in the refrigerator.

Artisan Onion Rolls – Stage 3 Only

Because, onion rolls!

Yield: 6 rolls

Serving size: 1 roll

Added sugar per serving: 1/6 tsp.

Ingredients:

» 2 cups almond meal/flour, packed

» 2 tbsp. coconut flour

» 2 tsp. aluminum free baking soda

» 3 tbsp. flax meal

» 2 tbsp. dried minced onions

» 1/2 tsp. sea salt

» 4 large eggs

» 2 tbsp. organic raw apple cider vinegar

» ¼ cup almond butter

» 1 tsp. organic raw honey

» 1 tbsp. filtered water

» 2 tbsp. homemade coconut milk (recipe in breakfast section)

Directions:

1. Pre-heat the oven to 350°F

2. Grease the cups of 2 large silicone, muffin top pans. Each pan should have 3 large muffin top cups. Place the silicone pans onto a large baking sheet or pizza pan, for support.

3. Place all the dry ingredients into the bowl of a food processor that has been fitted with a steel blade. Pulse until well combined.

4. Add the wet ingredients to the bowl. Pulse until well combined.

5. Use a cake spatula to scoop the batter evenly into the 6 prepared cups.

6. Wet your hands under cold running water. Use your wet fingers to gently smooth the dough to the edges of the muffin cups.

7. Sprinkle the tops with minced onion, if desired.

8. Bake for 20-25 minutes, until a tooth pick inserted near the center comes out clean.

9. Cool in the pan for 10 minutes.

10. Carefully remove the rolls from the pan, and cool them on a wire rack.

11. Store the completely cooled rolls on a piece of paper toweling, inside an air tight container, in the refrigerator.

Biscuits – Stage 3 Only

These biscuits remind me a lot of corn bread. They’re moist and dense, and they pair wonderfully with soups and stews.

Yield: 12 biscuits

Ingredients:

» 2 cups almond meal/flour

» 2 cups garbanzo bean flour

» 4 tsp. aluminum free baking powder

» 1 tsp. sea salt

» ½ cup extra virgin olive oil

» 4 large eggs

» ½ cup homemade coconut milk (recipe in breakfast section)

Directions:

1. Pre-heat the oven to 400°F.

2. Place all the dry ingredients into the bowl of a food processor that has been fitted with a steel blade. Pulse until well combined.

3. Add the wet ingredients to the bowl. Pulse until well combined.

4. Let the dough rest for a few minutes.

5. While the dough is resting, grease two 8” cake pans, and line the bottoms with parchment paper.

6. Using a large ice cream scoop which has been dipped in cold water, place 6 large scoops of dough side by side in each pan, as pictured below.

7. Bake on the center rack of the pre-heated oven for 25 minutes, or until a tooth pick inserted near the center comes out clean.

8. Cool in the pan for 10 minutes.

 

9. Carefully remove the biscuits from the pan, and cool them on a wire rack.

10. Store the cooled biscuits inside an air tight container, in the refrigerator.

Crêpes

These crêpes are the perfect wrap for any of your favorite savory foods, from tuna salad to breakfast burritos, and more. You could also use them to make a sophisticated dessert by filling them with fresh warm berries, or chocolate walnut spread (recipe under spreads).

Yield: 6 crepes

Ingredients:

» ¼ cup arrow root

» ¼ cup coconut flour

» 2 large eggs

» Pinch of sea salt

» 1 cup homemade coconut milk (recipe in breakfast section)

Directions:

 

1. In a small bowl, combine the arrow root, the coconut flour, and the salt. Mix well with a fork.

2. In a larger bowl, whisk the eggs and the milk together until fluffy and well combined.

3. Whisk the dry ingredients into the egg mixture.

4. Grease a small sauté pan with butter, and heat over medium-low heat for a few seconds, to get it warmed up.

5. Pour about a ¼ cup of batter into the pan. Use the edge of a spatula to quickly spread the batter out to a thin pancake that is about 6” in diameter.

6. Cook for 2 full minutes.

7. Use the spatula to flip the crêpe over and cook for another 1-3 minutes. The crêpe should be lightly golden brown and crisp on both sides when done.

8. Repeat until all the batter is gone.

9. Serve immediately. Store leftovers in a covered container in the refrigerator.

Tortillas – Stage 3 Only

 

The texture and flavor of these tortillas go wonderfully with chili, fajitas, or your favorite Mexican fillings. They make good Quesadillas too.

Yield: 6 tortillas

Ingredients:

» 1 cup garbanzo bean flour

» 1 cup filtered water

» 2 tbsp. extra virgin olive oil

» A pinch of salt

Directions:

1. In a bowl, whisk all the ingredients together.

2. Grease a small sauté pan with butter, and heat over medium-low heat for a few seconds, to get it warmed up.

3. Pour about a ¼ cup of batter into the pan. Swirl the pan to spread the batter into thin pancakes that are about 6” in diameter.

4. Cook until the edges dry, and you can see bubbles in the center.

5. Using a spatula, flip the tortilla and cook it for another 2 minutes. The finished tortilla should be lightly golden brown and crisp on both sides when done.

6. Serve immediately. Store leftovers in a covered container in the refrigerator.

Snack Crackers – Stage 3 Only

These little snack crackers are a healthy alternative to chips and pretzels, and they go well alongside soup or salad.

Yield: about 6 ½ dozen small crackers

Ingredients:

» 1 ½ cups almond meal/flour

» ½ cup garbanzo bean flour

» ½ cup coconut flour

» ½ cup grass-fed, salted butter

» 1 tsp. sea salt

» 2 large eggs

» Optional: 2-3 tsp. of sea salt, your favorite herbs and spices, or seeds.

Directions:

1. Pre-heat the oven to 350°F.

2. Line a baking sheet with parchment paper.

3. Place all the ingredients into the bowl of a food processor that has been fitted with a steel blade, and pulse until well combined and the dough forms a ball.

4. Divide the dough into 4 segments.

5. Place 1 segment between two large pieces of parchment paper. Use something heavy to weigh down the edges of the paper. Using a rolling pin, roll the dough out evenly, until it is about the same thickness as a thin cracker or a chip.

6. Remove the top piece of parchment paper. Using a pizza cutter, cut the dough into 1’’ squares. Remove any scraps of dough, and save them to reroll for more crackers.

7. Use a spatula to carefully transfer your crackers, one at a time, to the prepared baking sheet. Leave a ½” space between the crackers on the baking sheet.

8. Top with salt or herbs, spices, and seeds if desired, by sprinkling and pressing them onto the top of the crackers with your hands.

9. Place the baking sheet with the crackers onto the center rack of the pre-heated oven, and bake for 10 minutes.

10. After 10 minutes, remove the crackers from the oven and turn them over. Return them to the center rack of the oven, and bake them for another 5-8 minutes until they are crispy and light brown.

11. Remove the crackers from the oven and cool on a wire rack.

12. Repeat steps 5 – 10 with the remaining 3 segments of dough. Roll any scraps into the dough, until it has all been used.

13. Store the cooled crackers in a sealed container.

 

Pizza

 

This pizza is very good. The edges are crispy, and each slice can stand up to a lot of extra toppings. So, on those days when it’s pizza that you really want, enjoy!

Yield: 1 large pie

Dry Ingredients:

» 2 cups almond meal

» 2 tbsp. coconut flour

» 1 tsp. aluminum free baking soda

» 3 tbsp. flax meal

» ½ tsp. salt

» Optional: Italian seasoning to taste

Wet ingredients:

» 4 eggs

» 2 tbsp. organic raw apple cider vinegar

» 1 tbsp. filtered water

» ¼ cup almond meal

Pizza Toppings:

» 6 oz. organic marinara sauce, with no added sugar

» 4-5 oz. mozzarella cheese & your favorite toppings

Directions:

1. Pre-heat the oven to 350°F.

2. Cover a large pizza pan with parchment paper. Make sure that none of the paper is projecting out past the edge of the pan as it may burn.

3. Grease the parchment paper with extra virgin olive oil.

4. Place all the dry ingredients into the bowl of a food processor that has been fitted with a steel blade. Pulse until well combined.

5. Add the wet ingredients to the bowl. Pulse until well combined.

6. Using wet hands, spread the dough evenly over the prepared pizza pan to form a large pizza crust that is 1/8”-1/4” thick.

7. Place the crust onto the center rack of the preheated oven and bake for 25 minutes.

8. Remove the crust from the oven and allow it to cool for 5-10 minutes. Raise the oven temperature to 425°F.

9. While the crust is cooling, grate the mozzarella, and get your toppings ready.

10. Remove the parchment paper from underneath the crust. Top the crust with sauce, cheese, and toppings.

11. Return the pizza to the center rack of the oven, and bake for 10-15 minutes until the cheese is bubbly.

 

Blueberry Scones – Stage 3 Only

Yield: 12 scones

Serving size: 1 scone

Added sugar per serving: 1 tsp.

Ingredients:

» 2 cups almond meal/flour

» 2 cups garbanzo bean flour

» 4 tsp. aluminum free baking powder

» ¼ tsp. sea salt

» ½ tsp. ground cinnamon

» ½ cup extra virgin coconut oil

» 4 large eggs

» ½ cup homemade coconut milk (recipe in breakfast section)

» 4 tbsp. organic raw honey

» 1 ½ tsp. organic pure vanilla extract

» 1 cup fresh organic blueberries, rinsed and drained

Directions:

1. Pre-heat the oven to 400°F.

2. Place all the dry ingredients into the bowl of a food processor that has been fitted with a steel blade. Pulse until well combined.

3. Add all the wet ingredients to the bowl, except for the berries. Pulse until well combined and smooth.

4. Using a cake spatula, scoop all the dough into a large bowl. Fold in the blueberries.

5. Let the dough rest for a few minutes.

6. While the dough is resting, grease two 8” cake pans, and line the bottoms with parchment paper.

7. Using a large ice cream scoop which has been dipped in cold water, place 6 large scoops of dough side by side in each pan.

8. Bake on the center rack of the pre-heated oven, for about 20 minutes, or until a tooth pick inserted near the center comes out clean.

9. Cool in the pan for 10 minutes.

10. Carefully, remove the scones from the pan, and cool them on a wire rack.

11. Store the cooled scones inside an air tight container, in the refrigerator.

Grandma’s Cookies - Stage 3 only

These cookies are a revised version of a cookie recipe given to me by my grandmother. They come out soft, and taste a bit like an almond flavored macaroon. I think they’re nice with a hot cup of tea.

Yield: 24 cookies

Serving size: 3 cookies

Added sugar per serving: 1 tsp.

Ingredients:

» 2 large pastured eggs

» ½ cup (8 tbsp.) grass fed, melted butter

» 2 tsp. aluminum free baking powder

» 1 tsp. vanilla

» 2 cups almond meal/flour

» 1 tbsp. coconut flour

» 3 tbsp. honey

» dash of cinnamon

Directions:

1. Preheat the oven to 350°F.

2. Line a cookie sheet with parchment paper, and grease the surface.

3. Place all the ingredients into a large bowl and mix well to evenly combine.

4. Drop tablespoons of batter onto the cookie sheet, and flatten with the back of a fork. Space the cookies about ½” apart.

5. Place the cookie sheet with the cookies onto the center rack of the preheated oven, and bake for about 14 minutes, or until the cookies are lightly golden brown.

Chocolate Chip Cookies - Stage 3 Only

Yield: approximately 26-28 cookies

Serving size: 2 cookies

Added sugar per serving: 1 ½ tsp.

Ingredients:

» 1 ½ cups almond flour

» ½ cup garbanzo flour

» ½ cup coconut flour

» ½ cup (8 tbsp.) grass fed, salted butter

» 1 tsp. pure vanilla extract

» 2 large pastured eggs

» 1/3 cup, plus 1 tbsp. organic coconut sugar

» ½ tsp. cinnamon

» 3 oz. 88% cacao chocolate, broken into small pieces

» 1/3 cup walnut pieces

Directions:

1. Preheat the oven to 350°F.

2. Line a baking sheet with parchment paper

3. Place all the ingredients, except for the chocolate and nuts, into the bowl of a food processor which has been fitted with a steel blade. Pulse until thoroughly combined.

4. Add the chocolate and nuts. Pulse lightly to just combine.

5. Divide the dough into 4 equal parts.

6. Roll out one section between two large pieces of parchment paper, to about 1/8”- ¼” thick. It is helpful to weigh the edges of the paper down with something heavy, to keep it from moving.

7. Cut into cookies, using a 2 ½” cookie cutter. Save any dough scraps for rerolling into more cookies.

8. Transfer the cookies onto the prepared baking sheet, using a metal spatula. Place the cookies about ½” apart.

9. When the cookie sheet is full, place it into the hot oven and bake for about 15 minutes, or until the cookies are lightly browned. Cool the baked cookies on a wire rack.

10. Repeat, until all the dough has been used up.

11. Store the cooled cookies in an air tight container.

Crunchy Sesame Tea Biscuits – Stage 3 Only

Yield: approximately 26-28 cookies

Serving size: 3 cookies

Added sugar per serving: 2 tsp.

Ingredients:

» 1 ½ cups almond flour

» ½ cup garbanzo flour

» ½ cup coconut flour

» ½ cup (8 tbsp.) grass fed, salted butter

» 1 tsp. pure vanilla extract

» 3 large pastured eggs

» 1/3 cup, plus 1 tbsp. organic coconut sugar

» 1 tsp. orange zest

» ½ tsp. cinnamon

» 1/8 tsp. nutmeg

» Sesame seeds

Directions:

1. Preheat the oven to 350°F.

2. Line a baking sheet with parchment paper

3. Make an egg wash, by beating one of the eggs with 1 tsp. of the sugar, in a small bowl.

4. Set the egg wash on the side, and place the remaining ingredients, except for the sesame seeds, into the bowl of a food processor which has been fitted with a steel blade. Pulse until thoroughly combined.

5. Divide the dough into 4 equal parts.

6. Roll out one section, between two large pieces of parchment paper to about 1/8”- ¼” thick. It is helpful to weigh the edges of the paper down with something heavy, to keep it from moving.

7. Cut into cookies using a 2 ½” cookie cutter. Save any dough scraps for rerolling into more cookies.

8. Transfer the cookies onto the prepared baking sheet using a metal spatula. Place the cookies about ½” apart.

9. Brush each cookie with egg wash, and sprinkle with sesame seeds.

10. When the cookie sheet is full, place it into the hot oven and bake for about 15 minutes, or until the cookies are lightly browned. Cool the baked cookies on a wire rack.

11. Repeat until all the dough has been used up.

12. Store the cooled cookies in an air tight container.

Holiday Gingerbread Cookies – Stage 3 Only

The winter holidays just wouldn’t be the same without ginger bread cookies. These cookies capture both the spirit and the flavors of the season.

Yield: approximately 26-28 cookies

Serving size: 1 cookies

Added sugar per serving: 1 ½ tsp.

Ingredients:

» 1 ½ cups almond flour

» ½ cup garbanzo flour

» ½ cup coconut flour

» 1 pinch of salt

» 2 tsp. powdered ginger

» ½ cup grass-fed, butter

» 2 large pastured eggs

» 3tbsp. plus 2 tsp. organic coconut sugar

» 3 tbsp. unsulfured molasses

Directions:

1. Preheat the oven to 350°F.

2. Line a baking sheet with parchment paper

3. Place all the ingredients into the bowl of a food processor which has been fitted with a steel blade. Pulse until thoroughly combined.

4. Divide the dough into 4 equal parts.

5. Roll out one section between two large pieces of parchment paper, to about 1/8”- ¼” thick. It is helpful to weigh the edges of the paper down with something heavy, to keep it from moving.

6. Cut into cookies using a 2 ½” cookie cutter.

7. Transfer the cookies onto the prepared baking sheet using a metal spatula. Place the cookies about ½” apart.

8. When the cookie sheet is full, place it into the hot oven and bake for about 15 minutes, or until the cookies are lightly browned. Cool the baked cookies on a wire rack.

9. Repeat, until all the dough has been used up.

10. Store the cooled cookies in an air tight container.

Chocolate Hazelnut Cookies – Stage 3 Only

 

These cookies are my daughters favorite.

Yield: 24 cookies

Serving size: 4 cookies

Added sugar per serving: 2 tsp.

Ingredients:

» 2 large pastured eggs

» ½ cup softened, grass-fed butter

» 2 tsp. aluminum free baking soda

» 1 tsp. vanilla

» 2 cups hazelnut flour

» 1 tbsp. coconut flour

» 3 ½ tbsp. honey

» dash of cinnamon

» pinch of salt

Directions:

1. Preheat the oven to 320 F.

2. Line a cookie sheet with parchment paper, and grease the surface.

3. Place all the ingredients into a large bowl, and mix well to evenly combine.

4. Drop tablespoons of batter onto the cookie sheet, and flatten with the back of a fork. Space the cookies about ½” apart.

5. Place the cookie sheet with the cookies, onto the center rack of the preheated oven, and bake for about 15 minutes, or until the cookies are done.

Almond Fingers – Stage 3 Only

 

You’ll find the rich taste of almonds to be in perfect harmony with the bright taste of fresh lemon peel, in these elegant finger-sized cookies. They’re a takeoff on the biscuit like cookies my grandmother used to bake when I was a child. Making them always makes me think of her, and brings a smile to my face. The sweet fragrance of them baking is wonderful. I love the fact that they are so low in sugar, and of course they contain all the healthy benefits that you get from eating almonds like, being good for your heart and lowering your risks for getting cancer.

Yield: 72 cookies

Serving size: 2 cookies

Added sugar per serving: 1 tsp.

Ingredients:

» 2 large pastured eggs

» 4 large pastured egg whites

» 3/4 cup organic coconut sugar

» 1/2 cup melted butter

» 2 tsp. pure vanilla extract

» 6 1/2 cups of finely ground almond flour

» 4 tsp. baking powder

» 2 tsp. fresh lemon zest, finely grated or minced

Directions:

1. Preheat the oven to 300 degrees F.

2. In a large bowl, beat the eggs and egg whites until they are fluffy. Reserve about 4 Tbsp. of egg mixture in a small bowl or cup.

3. To the large bowl, add the sugar, melted butter, and vanilla, beating well after each addition.

4. In a medium bowl, combine the flour, lemon zest, and baking powder. Mix well, with a fork or a whisk, until they are completely incorporated.

5. Mixing well, slowly add the dry mixture in small increments to the egg mixture. When the dough is ready, it will be slightly sticky but easy to roll.

6. On a clean, unfloured surface, roll the dough out into ropes that are approximately 1/2 “ thick. Using a knife or a pizza cutter, cut the rope into 3” lengths.

7. Place the cookies on to an ungreased cookie sheet. Space the cookies about a 1/2” apart.

8. Bake the cookies on the center rack of the oven for about 20 minutes, or until the bottoms are golden brown and the tops are starting to brown a bit as well.

9. Cool on a wire rack.

10. Store the cooled cookies in a covered container, at room temperature.

Brownies – Stage 3 Only

 

These brownies come out fudgy and moist. They are so good, people would never know that they weren’t made with white flour.

Yield: 14 brownies

Serving size: 1 brownie

Added sugar per serving: 2/3 tsp.

Ingredients:

» 1/8 cup coconut flour

» ¾ cup almond meal/flour

» 1/3 cup chopped walnuts

» ½ tsp. aluminum free baking soda

» Pinch of salt

» 6 oz. of 88% cacao chocolate, chopped or broken into small pieces

» ¼ cup organic, extra virgin coconut oil

» ½ tsp. pure vanilla extract

» 1 banana, mashed

» 2 large eggs

Directions:

1. Preheat the oven to 320 F.

2. Grease an 8” pan with coconut oil, or butter.

3. Place the flours, walnuts, baking soda, and salt into a bowl. Use a wire whisk to combine these ingredients.

4. Create a double boiler by filling a small sauce pan about 1/3 of the way full with water, and placing a large metal bowl on top of the pan. The bottom of the bowl should sit about 1/3 of the way down into the pan.

5. Place the pan with the bowl onto the stove over a medium-low heat.

6. Place the chocolate, and the oil into the bowl. Mix constantly, until the chocolate has completely melted and is smooth. Remove from the heat.

7. Using a spoon, beat the dry ingredients, the vanilla, and the mashed banana into the chocolate mixture.

8. Beat in the eggs.

9. Evenly spread the batter into the prepared pan.

10. Place the pan onto the center rack of the preheated oven. Bake for about 30 minutes or until a tooth pick inserted near the center comes out clean.

11. Cool completely on a wire rack.

12. Cut the brownies into 14 two inch squares. Store the brownies in a covered container.

Lemon Cupcakes – Stage 3 Only

 

These moist, lemony cupcakes are great for special occasions. I made them for my Mother’s 77th birthday. I frosted them with my lemon frosting recipe (in this section), and she absolutely loved them. Since the cupcake recipes contain 2 tsp. of added sugar each, if you would like to eat them frosted you will have to cut back on your dark chocolate for the day accordingly.

Yield: 9 cupcakes

Serving size: 1 cupcake

Added sugar per serving: 2 tsp.

Ingredients:

» 2 1/8 cups almond meal/flour

» 1 tsp. aluminum free baking powder

» Pinch sea salt

» Zest of one lemon, minced

» 8 tbsp. grass fed-butter, softened

» 1/3 cup organic coconut sugar

» 1 tsp. organic raw honey

» 1 tsp. pure vanilla extract

» 3 large pastured eggs

» 2 tbsp. fresh lemon juice

» 2 tbsp. water

Directions:

1. Preheat the oven to 350°F.

2. Line the cups of a standard cupcake pan, with paper liners.

3. Place the almond meal, baking powder, salt, and lemon zest into a large bowl. Whisk to combine.

4. In a small bowl, cream the butter and the sugar together.

5. Add the remaining ingredients to the butter mixture one at a time, whisking well after each addition.

6. Add the butter and egg mixture, to the almond meal mixture in the large bowl. Whisk until the batter is smooth.

7. Spoon the batter evenly into the prepared pan to make 9 cupcakes.

8. Place the pan onto the center rack of the preheated oven and bake for approximately 25 minutes, or until a tooth pick inserted near the middle of a cupcake comes out dry, and the cupcakes spring back gently when pressed lightly.

9. Cool on a wire rack.

10. When completely cool, frost each cupcake with 1 tbsp. of lemon frosting, if desired.

11. Store in an airtight container, in the refrigerator.

Cappuccino Cupcakes – Stage 3 Only

These are for the adults, but I bet the kids will love them too! Since the cupcake recipes contain 2 tsp. of added sugar each, if you would like to eat them frosted you will have to cut back on your dark chocolate for the day accordingly.

Yield: 9 cupcakes

Serving size: 1 cupcake

Added sugar per serving: 2 tsp.

Ingredients:

» 1 ½ cups almond meal/flour

» 6 tbsp. raw 100% cacao powder

» 1 tbsp. cinnamon

» 1 tsp. aluminum free baking powder

» pinch of sea salt

» 8 tbsp. grass-fed butter, softened

» 1/3 cup organic coconut sugar

» 1 tsp. organic raw honey

» 1 tsp. vanilla

» 3 large pastured eggs

» 1 tsp. organic raw apple cider vinegar

» 2 tbsp. cold coffee

Directions:

1. Preheat the oven to 350°F.

2. Line the cups of a standard cupcake pan, with paper liners.

3. Place the almond meal, baking powder, salt, cacao powder and cinnamon, into a large bowl. Whisk to combine.

4. In a small bowl, cream the butter and the sugar together.

5. Add the remaining ingredients to the butter mixture one at a time, whisking well after each addition.

6. Add the butter and egg mixture, to the almond meal mixture in the large bowl. Whisk until the batter is smooth.

7. Spoon the batter evenly into the prepared pan to make 9 cupcakes.

8. Place the pan onto the center rack of the preheated oven, and bake for approximately 25. Minutes, or until a tooth pick inserted near the middle of a cupcake comes out dry, and the cupcakes spring back gently when pressed lightly.

9. Cool on a wire rack.

10. When completely cooled, frost each cupcake with 1 tbsp. of tiramisu flavored, mascarpone cheese, if desired.

11. Store in an airtight container, in the refrigerator.

Yellow Cupcakes – Stage 3 Only

Since the cupcake recipes contain 2 tsp. of added sugar each, if you would like to eat them frosted you will have to cut back on your dark chocolate for the day accordingly.

Yield: 9 cupcakes

Serving size: 1 cupcake

Added sugar per serving: 2 tsp.

Ingredients:

» 2 1/8 cups almond meal/flour

» 1 tsp. aluminum free baking powder

» pinch sea salt

» zest of one orange, minced

» 8 tbsp. grass fed-butter, softened

» 1/3 cup organic coconut sugar

» 1 tsp. organic raw honey

» 1 tsp. pure vanilla extract

» 3 large pastured eggs

» 2 tbsp. fresh orange juice

» 2 tbsp. water

Directions:

1. Preheat the oven to 350°F.

2. Line the cups of a standard cupcake pan, with paper liners.

3. Place the almond meal, baking powder, salt, and orange zest into a large bowl. Whisk to combine.

4. In a small bowl, cream the butter and the sugar together.

5. Add the remaining ingredients to the butter mixture one at a time, whisking well after each addition.

6. Add the butter and egg mixture to the almond meal mixture in the large bowl. Whisk until the batter is smooth.

7. Spoon the batter evenly into the prepared pan to make 9 cupcakes.

8. Place the pan onto the center rack of the preheated oven, and bake for approximately 25. Minutes, or until a tooth pick inserted near the middle of a cupcake comes out dry, and the cupcakes spring back gently when pressed lightly.

9. Cool on a wire rack.

10. When completely cool, frost each cupcake with 1 tbsp. of vanilla frosting, if desired.

11. Store in an airtight container, in the refrigerator.

Lemon Frosting – Stage 3 Only

Yield: 2 cups

Serving size: 2 tbsp.

Added sugar per serving: 2/3 tsp.

Ingredients:

» 8 oz. mascarpone cheese

» 4 oz. cream cheese, softened

» 2 tbsp. lemon juice

» 2 tbsp. organic raw honey

» ¾ tsp. vanilla

» 1 ½ tbsp. organic coconut sugar

» 2 tbsp. sour cream

Directions:

1. Place all the ingredients into a medium sized bowl.

2. Using an electric hand mixer, beat together until creamy, glossy, and smooth.

3. Store any leftovers in a covered container in the refrigerator.

Vanilla Frosting – Stage 3 Only

Yield: 1 1/3 cups

Serving size: 2 tbsp.

Added sugar per serving: ¼ tsp.

Ingredients:

» 1 cup mascarpone cheese

» 1 tbsp. fresh orange juice

» 2 ½ tsp. organic raw honey

» 1 tsp. vanilla

Directions:

1. Place all the ingredients into a medium sized bowl.

2. Using an electric hand mixer, beat together until creamy, glossy, and smooth.

3. Store any leftovers in a covered container in the refrigerator.

Cheese Cake Bites – Stage 3 Only

 

Yield: 12 Cheese cake bites

Serving Size: 1 Cheese cake bite

Added sugar per serving: 1 ¼ tsp.

Ingredients:

» 2 large pastured eggs

» 1/3 cup organic raw honey

» ¼ tsp. salt

» 15 oz. whole milk ricotta cheese

» 4 oz. cream cheese, softened

» 1 tsp. orange/lemon zest, minced

» ½ tsp. vanilla

Directions:

1. Preheat the oven to 350°F.

2. Line a standard 12 cup, cupcake pan with paper cupcake liners.

3. In a large bowl, whisk the eggs, honey, and salt till foamy.

4. Add the remaining ingredients, and whisk till smooth.

5. Pour the batter into the prepared pan, distributing it evenly between the 12 cups.

6. Place the pan onto the center rack of the preheated oven, and bake for 25-30 minutes, or until the bites are set, and lightly golden brown.

7. Cool on a wire rack. Store in a covered container in the refrigerator.

Mini Pumpkin Pies – Stage 3 Only

Yield: 12 tartlets

Serving size: 1 tartlet

Added sugar per serving: 1 ¾ tsp.

Ingredients for pie filling:

» 1 cup organic pumpkin puree

» 1 cup homemade coconut milk (recipe in this breakfast section)

» ½ tsp. sea salt

» 1/3 cup organic coconut sugar + 2 tbsp.

» 1 tsp. ground cinnamon

» 1 tsp. ground ginger

» ½ tsp. allspice

» 2 large pastured eggs.

Ingredients for the tartlets:

» ¾ cup almond flour

» ¼ cup garbanzo bean flour

» ¼ cup coconut flour

» ¼ cup salted, grass fed butter

» 1 large pastured egg

Directions:

1. Preheat the oven to 350°F.

2. Line a standard 12 cup, cupcake pan with paper cupcake liners.

3. Combine all the ingredients for the filling in a bowl. Mix well.

4. Place the filling into the refrigerator, while you prepare the dough for the tartlets.

5. Place all the ingredients for the tartlets, into the bowl of a food processor that has been fitted with a steel blade.

6. Pulse until the dough pulls away from the sides of the bowl and forms a ball.

7. Divide the dough into 2 parts.

8. Place ½ of the dough between two large sheets of parchment paper. Weigh down the ends of the paper, and roll the dough out until it is about 1/8”-1/4 “thick.

9. Use a round 2 ½” cookie cutter, to cut the dough into circles.

10. Gently push 1 dough circle into the bottom of a cupcake liner. Use your fingers to gently even out and press together any dough that separates in the liner. Save any dough scraps for rerolling.

11. Repeat until you have used up all the dough. You should have 12 tartlets when you are done.

12. Place the pan with the tartlets, onto the center rack of the preheated oven, and bake for 15 minutes.

13. Remove them from the oven, and allow them to cool for 2-3 minutes.

14. Take the filling out of the refrigerator. Stir it once or twice to make sure it is fully incorporated.

15. Spoon equal amounts of filling into the baked tartlets.

16. Return the pan to the oven, and bake until the centers of the mini pies have set.

17. Cool on a wire rack. Store fully cooled pies in the refrigerator, in a covered container.

Apple Crumble – Stage 3 only

Yield: 8 servings

Serving size: 1 portion

Added sugar per serving: 1 ½ tsp.

Ingredients:

» 4 tbsp. organic coconut sugar divided, evenly

» 6 Apples, peeled, cored, and sliced

» 1 2/3 tbsp. arrow root

» ¼ tsp. ground cinnamon + extra for filling

» ground ginger

» ¼ cup hazelnut flour

» ¼ cup almond meal

» 1 tbsp. grass fed butter

Directions:

1. Preheat the oven to 350°F.

2. Grease an 8” cake pan.

3. Place 2 tbsp. of sugar on the side to be reserved for the topping.

4. Place a single layer of apples on the bottom of the pan.

5. Sprinkle the apples with a little sugar, cinnamon, ginger, and arrow root.

6. Keep layering the apples, sprinkling each layer with sugar, cinnamon, ginger, and arrow root, until all the apples have been used.

7. In a small bowl, mix together the remaining 2tbsps. of sugar, ¼ tsp. of cinnamon, and the nut flours.

8. Add the butter to the bowl. Use your fingers to combine the butter and flour mixture, until it has the texture of wet sand.

9. Sprinkle the topping over the apples in the pan.

10. Place the crumble onto the center rack of the preheated oven.

11. Bake for 60-70 minutes until the apples are tender.

12. Serve warm or cool on a wire rack.

13. Store leftovers covered, in the refrigerator.

Peach Cobbler – Stage 3 Only

Yield: 8 slices

Serving size: 1 slice

Added sugar per serving: 1 ½ tsp.

Ingredients for the crust:

» 2 large pastured eggs

» ½ cup/8 tbsp. grass fed, melted butter

» 2 tsp. aluminum free baking powder

» 1 tsp. vanilla

» 2 cups almond meal/flour

» 1 tbsp. coconut flour

» 2 tbsp. honey

» dash of cinnamon

Ingredients for the filling:

» 12oz. frozen peaches

» ½ tsp. ground cinnamon

» 1/8 tsp. ground ginger

» 1 tbsp. organic coconut sugar

» 1 tbsp. organic, raw honey

 

Directions:

1. Preheat the oven to 350°F.

2. Grease an 8” cake pan with coconut oil or butter.

3. Place all the ingredients for the crust into a bowl. Mix well to incorporate into a dough.

4. Reserve 1/3 of this mixture for the topping.

5. Taking small handfuls of the remaining 2/3’s of the dough, line the cake pan.

6. Use your fingers to gently press the dough into the bottom, and up the sides of the pan. When you’re finished, the dough should extend an inch or so, past the edge of the pan.

7. In a separate bowl, combine all the ingredients for the filling, and toss well.

8. Pour the filling evenly into the prepared crust.

9. Fold the extended edges of the dough over the filling.

10. Dot the top of the cobbler with the reserved 1/3 of the dough.

11. Sprinkle the top with additional cinnamon, if desired, and place it onto the center rack of the preheated oven.

12. Bake the cobbler for 35 minutes or the fruit is tender and the crust is golden brown.

13. Cool on a wire rack. Store the cooled cobbler covered, in the refrigerator.

Fruit Pie – Stage 3 Only

Make a delicious fruit pie for dessert on the holidays, using this easy recipe.

Yield: 8 servings

Serving size: 1 slice

Added sugar per serving: 1 ½ tsp.

Ingredients for the pie crust:

» 1 ½ cups almond flour

» ½ cup garbanzo bean flour

» ½ cup coconut flour

» ½ cup salted grass-fed butter

» 1 tsp. sea salt

» 2 large pastured eggs + 1 egg for egg wash

» ½ tsp. organic coconut sugar

Ingredients for fruit filling:

» 5 cups of fresh or frozen fruit

» 1 tbsp. & ½ tsp. of organic coconut sugar

» 2 tsp. arrow root powder

» ground cinnamon

» ground ginger

Directions:

1. Preheat the oven to 350°F.

2. Grease an 8” pie tin with coconut oil or butter.

3. To make the crust, place the flours, butter, salt, and 2 of the eggs, into the bowl of a food processor which has been fitted with a steel blade. (Save the remaining egg and ½ tsp. of sugar on the side, they will be used to glaze the top crust before baking the pie.)

4. Pulse until the dough pulls away from the sides of the bowl, and forms a ball.

5. Divide the dough into equal 2 parts. Completely wrap ½ of the dough with parchment paper, and place it into the refrigerator.

6. Place the other ½ of the dough between two large sheets of parchment paper. Weigh down the ends of the paper, and roll the dough out into a circle is of even thickness, which is slightly larger than the pie tin.

7. Remove the top piece of parchment, and carefully invert the dough into the pie tin.

8. Use your fingers to gently press the dough into the tin, and to even out the dough.

9. Trim any excess dough from the edges of the pie tin, and use them to patch the crust in any areas that might need filling in.

10. Place the pie tin onto the center rack of the preheated oven, and bake it for 15-20 minutes, or until the edges just begin to turn golden brown.

11. Remove the bottom crust from the oven.

12. To fill the crust, Place a single layer of fruit on the bottom of the crust.

13. Sprinkle the fruit with a little sugar, cinnamon, ginger, and arrow root.

14. Keep layering fruit, sugar, cinnamon, ginger, and arrow root, until all the filling ingredients have been used up, heaping the fruit towards the center as you go.

 

15. Take the remaining ½ of the dough out of the refrigerator.

16. Place it between two large sheets of parchment paper. Weigh down the ends of the paper, and roll the dough out into a circle is of even thickness, which is slightly larger than the pie tin.

17. Remove the top piece of parchment, and carefully invert the dough onto the top of the pie.

18. Trim any excess dough from the edges of the pie tin, and use it to patch the crust in any areas that might need filling in, especially around the edges.

19. Using your fingers gently press the edges of the pie crust together.

20. Using a fork, or your fingers, pinch the edges of the crust together to make the decorative edge.

21. Use a small sharp knife to cut a vent hole in the center of the top of the pie crust. Use the same knife to make 4 small, 1” slashes in the top of pie crust. (The vent hole, and slashes, are made to allow steam to escape during the baking process.)

22. In a small bowl, beat the remaining egg.

23. Brush the top of the crust with the egg, and sprinkle it with the reserved ½ tsp. of sugar.

24. Bake the pie on the center rack of the preheated oven for about 1 hour, or until the fruit is tender and the crust is golden brown.

25. Cool on a wire rack. Store leftovers covered in the refrigerator.

Cherry Cheese Cake – Stage 3 Only

 

This dessert is perfect for a really special occasion, like Valentine’s day, or an anniversary dinner.

Yield: 10 servings

Serving size: one slice

Added sugar per serving: 1 ½ tsp.

Ingredients for the crust:

» ½ cup almond meal

» 1 cup chopped walnuts

» 1 tbsp. organic extra virgin coconut oil

Ingredients for cake:

» 3 ½ cups frozen dark cherries

» 1 tbsp. arrow root powder

» 2 large pastured eggs

» 1/3 cup organic raw honey

» ¼ tsp. sea salt

» 15 oz. whole milk ricotta cheese

» 4 oz. cream cheese, softened

» 1 tsp. of orange or lemon zest

» ½ tsp. pure vanilla extract

Directions:

1. Preheat the oven to 350° F.

2. Grease a 10” spring form pan.

3. Place the ingredients for the crust into a small bowl. Using your fingers, or a fork, mix the ingredients thoroughly, until the texture is that of wet sand.

4. Press the nut mixture, evenly, onto the bottom of the prepared spring form pan.

5. In another bowl, toss the cherries with the arrow root powder.

6. Distribute the cherries evenly over the crust.

7. In a larger, clean bowl combine the eggs, honey, and salt. Whisk until foamy.

8. Add in the ricotta, cream cheese, vanilla, and zest. Whisk again, until well incorporated and smooth.

9. Pour the cheese mixture evenly over the cherries.

10. Place the pan onto the center rack of the preheated oven.

11. Bake for approximately 1 ½ hours, or until the center is set and the edges begin to turn golden brown.

12. Cool on a wire rack for about 15 minutes.

13. After 15 minutes remove the collar from the spring form pan. Continue cooling on the wire rack, until the cake is completely cool.

14. Store the cooled cake, covered in the refrigerator.

Chocolate Covered Strawberries

 

The quintessential romantic treat for that special someone, on that special day. Six berries are equivalent to the allotted 1 ounce of dark chocolate per day, so this is a treat you can opt for any day that you like!

Yield: about 18 large strawberries

Serving size: 6 berries

Ingredients:

» 1 lb. large ripe organic strawberries

» ¼ cup of full fat, canned, organic coconut milk

» 2 ¼ tsp organic, extra virgin coconut oil or grass-fed butter

» 3 oz. of 72% cacao dark chocolate, chopped up or broken into small pieces

Directions:

1. Rinse the strawberries, and pat them dry with paper toweling.

2. Line a baking sheet with parchment paper.

3. Place the chopped chocolate into a bowl.

4. Place the milk and oil into a sauce pan. Warm the milk mixture over a medium heat until it begins to bubble around the edges, but do not allow it to come to a boil.

5. Pour the heated milk mixture over the chocolate in the bowl and mix constantly, until all the chocolate has melted and is smooth.

6. Holding the berries by their green tops, dip them one by one into the chocolate and place them onto the prepared baking sheet.

7. When all the berries have been dipped into chocolate, place the baking sheet full of berries into the refrigerator to harden for an hour or two.

8. Once the chocolate has set, you can store the berries between layers of parchment paper, in a closed container in the refrigerator.

Peanut Butter Drops

Five of these decadent peanut butter drops are the equivalent of 1/2 oz. of dark chocolate, and 1 2/3 tbsps. of peanut butter, so if you’re a fool for peanut butter like I am, you can enjoy these every day of the week!

Yield: 28 peanut butter drops

Serving size: 5 drops

Ingredients:

» One rounded ½ cup of cold, refrigerated, organic all natural peanut butter

» ¼ cup of full fat, canned, organic coconut milk

» 3 oz. of 72% cacao dark chocolate, chopped up or broken into small pieces

Directions:

1. Line a baking sheet with parchment paper.

2. Place the chopped chocolate into a bowl.

3. Place the milk and oil into a sauce pan. Warm the milk mixture over a medium heat until it begins to bubble around the edges, but do not allow it to come to a boil.

4. Pour the heated milk mixture over the chocolate in the bowl and mix constantly, until all the chocolate has melted and is smooth.

5. Drop a teaspoon of peanut butter into the melted chocolate. Use a fork to swirl the chocolate around the peanut butter, and to remove the coated peanut butter drop from the bowl.

6. Place the chocolate coated drop onto the prepared baking sheet. When all the peanut butter drops are coated, place the baking sheet into the freezer for an hour or two to freeze.

7. When the drops are completely frozen, you can store them in layers, between parchment paper, in a covered container in the freezer. Take one or more out whenever you need a chocolate peanut butter fix!

Coconut Milk Ice Cream or Pudding

 

There are times when nothing but ice cream will do. Here’s a creamy, thick, and delicious, non-dairy, version.

Yield: 2 cups

Serving size: ½ cup

Added sugar per serving: 1 tsp. – 1 ½ tsp.

Ingredients:

» 1 can (13.5 oz.) organic, full fat coconut milk

» 4 large, organic, pastured egg yolks

» 2 ½ tbsp. pure vanilla extract

» 1 ½-2 tbsp. organic raw honey

Directions:

1. Place the yolks into a small bowl and beat them with a wire whisk.

2. Place the coconut milk, and the vanilla into a small saucepan, on the stove top, over medium-low heat.

3. Heat the mixture stirring occasionally, until it is hot, but not boiling.

4. Add the honey to the pan, and stir.

5. While simultaneously whisking very quickly, pour a ladleful of the hot milk into the bowl of egg yolks. Repeat with two more ladleful’s.

6. Now, add the yolks to the saucepan of milk and vanilla.

7. Whisking constantly, cook the ice cream mixture over medium-low heat. If you are cooking at the correct temperature, there should be a lot of steam around the edges of the pot, but no bubbles in the liquid.

8. Continue to cook the ice cream base for about 30 minutes, or until the ice cream base forms a custard that is similar in thickness to warm pudding.

9. Pour the custard into a glass dish, and cool on a wire rack for 40-50 minutes.

10. Mix the custard, and place the bowl into the refrigerator. Leave it in the refrigerator until it is completely chilled. It will continue to thicken as it chills. (If you like, you could stop here, and you would have a lovely vanilla pudding. Just cover the bowl, and store it in the refrigerator.)

11. Place the mixture into an ice cream maker and process. Cover the bowl and freeze. If you don’t have an Ice cream maker, cover the bowl, and place it into the freezer. Stir the ice cream every 30 minutes, for 3-4 hours, or until it becomes ice cream. For ice cream pops, spoon the mixture into BPA free pop holders, and freeze until solid.

12. Enjoy! Store the leftovers covered, in the freezer. Once it has frozen solid, take the ice cream out of the freezer about 15-20 minutes before serving, for easier scooping. For easy removal of pops, run them under some warm water for a second or two.

Frozen Yogurt Pops

 

Okay, here’s a way to get something healthy into your kids without them even knowing. This recipe is much healthier than the sugar laden frozen treats from the store. It’s even a better alternative to juice pops, because even 100% juice has a lot of sugar, without a lot of fiber. Plus, your kids will have so much fun picking out the ingredients and helping to create this dessert (the combinations are almost limitless) & they’ll be excitedly waiting for the pops to freeze!

Yield: 4 pops

Serving size: 1 pop

Added sugar per serving: ¾ tsp.

Ingredients:

» 1 cup of fresh or frozen fruit of your choice

» 1 cup of organic full fat, plain Greek yogurt

» 2 tbsp. of homemade coconut milk (recipe in breakfast section)

» 1 tbsp. organic raw honey

» 1 tbsp. stir-ins (coconut flakes, dark chocolate chips, chopped nuts, melted nut butter, etc.)

Directions:

1. Place all the ingredients, except for the stir-ins, into a blender.

2. Blend until smooth.

3. Change the setting on your blender to whip, and whip until fluffy.

4. Add the stir-ins, and pulse to evenly disperse.

5. Pour into BPA free pop makers, and freeze for several hours.

6. Quick tip: For easy removal of pops, run them under some warm water for a second or two.