Healthy Recipes


American Goulash


1 lb ground turkey
1/2 cup bell pepper, chopped
1/2 cup onion, chopped
26 oz spaghetti sauce

1 tsp salt

1/2 tsp black pepper
 8 oz pasta (macaroni or any other)
 1 cup water
 6 oz mozzarella cheese, shredded

Preheat oven to 350. Prepare a 13″ x 9″ casserole
dish with cooking spray; set aside.

In a large pot, cook chicken, bell pepper, and onion over medium-high heat
until turkey is no longer pink.  Add
spaghetti sauce, salt, black pepper, pasta, and water. Cook until pasta is

Place mixture into prepared dish. Bake, covered for 25
minutes. Remove from the oven and top with cheese. Return to the oven and bake,
uncovered, for 15 more minutes, or until thoroughly heated and the cheese has



2 pounds Tilapia 1 lemon

2 Tbsp

1 tsp sea

1 tsp
parsley flakes

1 tsp garlic
powder coconut oil


1. Lightly
coat bottom of baking dish with coconut oil. Place tilapia in the dish; pour
lemon juice over the fish.

2. Top fish
with butter, sea salt, garlic powder, and parsley flakes.

3. Place in
the oven at 400 ° F and bake for 15 – 20, or until the fish easily flakes

Salmon with
Pine Nuts


1/3 pound
pine nuts

4 6 oz wild,
red Alaskan salmon filets

4 Tbsp olive

¼ tsp sea
salt pepper

3 oz organic
butter, cold

1 small

½ tsp


1. Rinse
salmon with cold water and pat dry. Rub salmon with olive oil; salt and pepper
both sides. Add 1 tablespoon of olive oil to iron skillet or fry pan over
medium heat. If olive oil smokes reduce heat. Sauté filets until firm to touch.

2. Place
equal pads of butter on each fillet. Cover salmon and butter pads with
rosemary, lemon and pine nuts. Remove from heat.

3. Add remaining
olive oil and pine nuts to the pan and cook on low heat until butter pads are
melted. Serve with your favorite vegetable.

Beef with
Peppers and Tomatoes


2 lbs. grass
fed ground beef

2 organic
bell peppers (red or green)

2 Tbsp olive

1 small
chopped organic onion or 2 Tbsp organic onion Flakes

1 tsp minced

½ tsp sea

½ tsp pepper

4 medium to
large organic tomatoes (chopped)*

1 tsp dried
thyme or Italian seasoning

* You can
substitute a can of chopped tomatoes for fresh ones, but the fresh tomatoes
really do make this dish taste better.


1. Chop the
bell peppers and onion and sauté in olive oil over medium heat.

2. Add the
ground beef and seasonings. Brown the ground beef.

3. Add the
tomatoes, and cook until the tomatoes are tender and turn to sauce.

4. Serve
with a vegetable of your choice. Use your leftovers and make a Taco Salad!

Add some
cooked black beans to the leftovers.

Season with
chili powder. Reheat and serve over a vegetable salad. Add some grated organic
or raw cheddar cheese, a tablespoon of sour cream and a slice of avocado.

Serves 4.

Cauliflower Crust Veggie Pizza


2 cups cauliflower florets

1/2 cup shredded mozzarella cheese

1 egg

1 tbsp olive oil

1/2 cup tomato sauce mixed with 1/2 tsp Italian seasoning, 1/2 tsp minced
garlic, and 1/2 tsp sea salt

1/2 cup mushrooms

1/2 cup sliced olives


  1. Preheat oven to 425 degrees.
  2. Grease cookie sheet with butter or coconut
  3. Grate the cauliflower with a cheese grater.
  4. Place in water in a stainless steel pan and
    cook for 12 minutes.
  5. Mix together the grated cauliflower, egg, and
    half of the cheese.
  6. Transfer to the cookie sheet, and using your
    hands, pat out into a round about1/4” thick.
  7. Brush olive oil over top of crust.
  8. Bake for 15 minutes. Remove from oven.
  9. Add tomato sauce, remaining cheese,
    mushrooms, and olives.
  10. Return to oven for
    5–10 minutes, just until cheese is melted.



2          pounds skinless, boneless chicken

2          Tbsp coconut oil

1          green or red bell pepper, organic,

1          red bell pepper

1          white onion

2          cloves of garlic (finely chopped)

1          tsp sea salt

1          tsp cumin

1          tsp chili powder

1          15 oz. can of black beans


1. On a
medium setting, heat coconut oil and a little water in a large skillet, add
chicken breast. Sprinkle with half of sea salt and garlic and cook until white

2. Remove
chicken and let cool (using a knife and a fork, pull apart the chicken breast
until shredded)

3. In same
skillet, add enough water to cover the bottom. Add sliced bell peppers and
onion. Add the remaining garlic and sea salt. Cook for 5-10 minutes. Add
chicken back into skillet with the peppers and onions. Add cumin and chili
powder. Cook until veggies are tender.

4. Serve
with cooked black beans.



1 gallon
filtered or spring water

4 stalks
celery, chopped

1 med yellow
onion, chopped

1 clove
garlic, chopped

3 in. fresh
ginger, grated

1 whole
chicken or chicken parts (free-range or organic)

1 chicken
soup bones (if you have them)

3 Tbsp sea salt


1. Fill
large stockpot with water and apple cider vinegar. Let stand while preparing
vegetables and chicken.

2. Add all
ingredients and bring to a rolling boil, then reduce heat and simmer, covered,
on low a minimum of 6 hours. The longer the stock simmers, the better it will
taste and the more nutritious the result will be.

3. When
stock is finished, let cool and strain liquid into a deep saucepan or stockpot.
The vegetables and bones can be discarded. The chicken can be cut up and saved
for use in other recipes. The stock may be used immediately or stored in the
refrigerator for future use.

approximately 4 quarts of stock, less (as little as 3 quarts) if cooked longer
or on ‘a higher heat. Can be eaten as Chicken Soup or used to make other soups
and chicken recipes.

Size: 1 cup.

Almond Stir-Fry


For the

3          Tbsp coconut oil

3          cups broccoli

1          cup sliced mushrooms

3          celery stalks, chopped

1          cup snap peas

1/2     cup water chestnuts

3          scallions, chopped

2          tsp Asian sesame oil

1          cup lightly toasted almonds

almonds onto a cookie tray and bake in oven at 250°F for 25 minutes) can
substitute with walnuts.

For the

3          Tbsp Bragg’s liquid aminos

¼         cup coconut milk, full fat, no sugar

¼         tsp pepper

3          cloves of garlic, minced

2          Tbsp minced fresh ginger

1          Tbsp extra-virgin olive oil

2          pound chicken breast, cut into 1/2
-inch strips or squares

          Marinade for approximately 15 minutes


1. Heat wok
or large skillet. Add 1 tablespoon of coconut oil. Stir- fry the broccoli over
medium heat for 3-4 minutes.

2. Remove
from pan and set aside. Add remaining coconut oil and stir-fry mushrooms,
celery, and snap peas for 2-3 minutes. Remove and set aside.

3. Remove
chicken from marinade and add chicken only to the wok, add 2 teaspoons sesame
oil and stir-fry the chicken until white throughout, about 5 minutes.

4. Add
remaining vegetables, chestnuts, scallions and almonds and mix well.

5. Remove
from heat and serve. Try topping stir fry with tamari, sesame oil, or other
favorite Asian or Thai seasoning.

Serves 4



1 Tbsp
coconut oil

½ cup
chopped onions

2 med garlic
cloves, minced

1 1/2cups
chopped celery

1 cup
chopped green pepper

1 ½ lb
ground bison or grass-fed beef

2 tsp thyme

2 tsp chili
powder 2 tsp ground cumin ½ tsp sea salt

1 8 oz can
tomatoes (with no added sugar)

1 12 oz jar
salsa (homemade or all-natural)


1. In large
skillet or crockpot on medium to high, melt oil and sauté onions, garlic, celery,
and pepper until onion is translucent, 3-4 minutes.

2. Add
ground meat, thyme, chili powder, and cumin, and cook, stirring frequently, for
5-6 min.

3. Pour
salt, tomatoes, and salsa into pot. Cover, reduce heat and simmer for minimum
of 1 hour. Crockpot on low can simmer for quite a few hours.

4. Serve
alone or with Mashed Faux-tatoes.

Curry Chicken


boneless, skinless chicken breast

1 can
coconut milk

2 cups broccoli

1 cup

1 onion

1 Tbsp curry

1 tsp minced

1 tsp minced

Salt to


1. In a
large skillet, add coconut milk, chicken, broccoli, mushrooms, and chopped onion
and cook on medium high for fifteen minutes.

2. Add curry
powder, garlic, ginger, and salt and cook over medium low heat for fifteen

Turkey Legs


8 Turkey
legs (2 per person)

3 Tbsp olive

   Italian seasoning

   Sea salt


1. With a
pair or kitchen scissors, cut through the tendons at the base of the turkey

2. Baste
turkey legs with olive oil. Cover with Italian seasoning and sea salt.

3. Place
turkey legs on grill on medium heat. Cook until golden brown. A broiler can
also be used. Place turkey legs on a broiler pan and set oven to broil setting.
Watch carefully, and cook until golden brown.

Serves 4.



1 pound organic Free Range
Ground Beef

1 Box Lasagna noodles

1 jar Organic pasta sauce

15 oz. part skim milk
ricotta cheese

6 oz. ittalian blend cheese

6 oz. mozzarella cheese

1 range free egg


Cook ground beef (break
into small pieces)

Cook past noodles according
to directions on box

In medium bowl mix ricotta,
egg, 1 cup of Italian blend cheese and 1 cup of mozzarella

Add pasta sauce to chopped
ground beef

In a 8 x 11 inch baking
dish add a thin layer of sauce mixture to bottom of dish

Make a layer of noodles on
top of sauce  

Add layer of ricotta

Add layer of both cheeses

Add layer of sauce on top

Repeat layers one more time

Top it off with mozzarella

Cover with foil

Bake on cooking sheet in
375 degree oven for 35 minutes

Remove foil and bake another 10 minutes.

Let sit for 10 minutes
before cutting and serving

Mexican Chicken and Rice


1 tablespoon cooking oil

1 pound boneless chicken
breast or thighs (cut into cubes)

½ cup of chopped onions

1 green bell pepper, seeded
and chopped

10oz low salt canned corn,

1 cup chicken broth

1 cup taco salsa

1 ½ cup Minute Rice (must
be instant)

½ cup shredded cheddar cheese


Heat oil in large skillet on medium
high heat.

Add chicken, onion, and bell

Heat for 25 minutes or until
chicken is cooked through.

Add corn or mixed veggies,
broth and salsa and bring to a boil. Stir in rice and cover.

Remove from heat

Let stand for 5 minutes then
fluff with fork

Pot Roast with Sauerkraut


4 pound rump roast, bottom
round, or brisket

Salt and Pepper

2 Tbsp. coconut oil

¾ cup chopped onions

1 tsp thyme leaves

¼ tsp Oregano

2 pound sauerkraut

2 bay leaves

2 cups beef or chicken

4 medium celery roots

2 cups chopped tomatoes or
1 can diced tomatoes

4 stalks celery

4 medium carrots


Season the beef with salt and
pepper. In a large oven melt coconut oil and brown meat with the onions

Add thyme

Cover with sauerkraut,
tomatoes, and bay leaves

(May use crockpot after
browning beef) Simmer several hours until tender

Add veggies after about one
and a half hours

Cover and continue to simmer

 Touchdown Chicken Fajitas 


4  skinless, boneless chicken
breast halves

1/2  cup bottled Italian salad dressing

1/2  teaspoon chili powder

1/2  teaspoon ground cumin

2  small red, green, and/or
yellow sweet peppers,
quartered lengthwise and seeded

1  small red onion, cut
into 1/2-inch slices

1  cup chopped, peeled jicama

1  15-ounce can black beans, rinsed
and drained

1 large tomato,

1  medium avocado,
halved, seeded, peeled, and chopped

1/2  cup snipped fresh cilantro

8  10-inch flour tortillas,

1  16-ounce jar salsa


1. Place chicken
in plastic bag set in a shallow dish. For marinade, combine dressing, chili powder, and cumin. Pour over
chicken; seal bag. Marinate in
the refrigerator 1 to 24 hours, turning bag occasionally. Drain chicken, reserve marinade. Brush marinade over sweet peppers and onion. In a large bowl toss together
jicama, black beans, tomato, avocado, and cilantro; set

2. For a charcoal grill, place chicken, peppers, and onion on rack of an uncovered grill
directly over medium coals. Grill until chicken
is no longer pink (170 degree F) and vegetables are crisp-tender,
turning once halfway through grilling
(allow 12 to 15 minutes for chicken and 8 to 10 minutes
for vegetables).

3. Remove chicken
and vegetables from grill; carefully slice into thin
bite-size strips. Spoon chicken and vegetable mixture onto tortillas. Top with bean mixture and salsa. Top with shredded cheese and sour cream,
if desired. Roll up.
Makes 8 servings.

*To warm tortillas: Wrap tortillas
tightly in foil. Heat in a 350 degree F oven about 10 minutes or until heated
through. Or, place on edge of grill and heat 10 minutes,
turning once.



1 lb
free-range ground turkey

½ cup finely
chopped celery

¼ cup
chopped red onion

1 Tbsp fresh
or dried tarragon leaves

1 Tbsp dijon

½ tsp all
purpose seasoning, organic or Spike, or ½ tsp sea salt

¼ tsp pepper

2 eggs

3 Tbsp olive
oil, cold pressed organic


1. Preheat
frying pan and 3 tablespoons olive oil on low heat. Can also be cooked in
broiler pan in the over. In mixing bowl, combine ground turkey with celery,
onion, tarragon, and mustard.

2. Add all
purpose seasoning, pepper, and eggs. Mix thoroughly.

3. Shape
into patties. Place on frying pan or broiler pan. Increase to medium low heat.
Fry for approximately 7 minutes a side and browned. Serve immediately.

Serves 3.

Stir-Fried Shrimp and Broccoli Dinner


1  pound fresh or frozen medium shrimp in shells and/or 12 ounces fresh or frozen scallops

1/3  cup water

1/4  cup soy sauce

2  tablespoons rice vinegar or 1 tablespoon cider vinegar

1  tablespoon cornstarch

1-1/2  teaspoons sugar

1  tablespoon cooking oil

2  cloves garlic, minced

2  cups broccoli florets

1  cup thinly bias-sliced carrot

1  small onion, halved lengthwise and sliced

1  cup sliced fresh mushrooms

2  cups hot cooked rice or 8 ounces packaged dried vermicelli or fusilli, cooked and drained

1/4  cup cashews or sliced almonds, toasted


1. Thaw shrimp or
scallops, if frozen. If using shrimp, peel and devein shrimp, leaving tails
intact. If using scallops, cut any large scallops in half. Rinse shrimp or
scallops; pat dry with paper towels. Set aside. In a small bowl combine water, soy
sauce, vinegar, cornstarch, and sugar; set aside.

2. Heat oil in a wok or
a12-inch skillet over medium-high heat. (Add more oil as necessary during
cooking.) Cook and stir garlic in the hot oil for 15 seconds. Add broccoli,
carrot, and onion. Cook and stir for 3 minutes. Add mushrooms; cook and stir
for 1 to 2 minutes more or until vegetables are crisp-tender. Remove vegetables
from wok with slotted spoon. Stir soy sauce mixture. Add to wok; cook and stir
until slightly thickened and bubbly. Add shrimp or scallops; cook about 3
minutes or until shrimp or scallops are opaque. Stir in vegetables; heat
through. Serve with rice or pasta and sprinkle with cashews.

3. Makes 4 servings (1 cup
stir-fry + 1/2 cup rice

Roast Turkey


1 organic

½ pound

½ teaspoon
dried sage

½ teaspoon
dried thyme

½ teaspoon
dried marjoram leaves

½ teaspoon
crushed rosemary


Preheat oven
to 425ºF. Rinse the turkey inside and out and then pat dry, stuff (if desired),
and truss. Cut a piece of cheesecloth to a length that will cover the turkey
and unfold to a single thickness. Melt ½ pound of butter in a small saucepan
and add the dried sage, thyme, marjoram and rosemary. Place cheesecloth in the
pan and completely saturate. (you can also brush skin with herbed olive oil and
baste every 15 minutes.

Place turkey
in oven and reduce heat to 325ºF. After 15 minutes, drape butter-soaked
cheesecloth over the turkey so that it is completely covered. After an hour, baste
the turkey every 15 minutes or so, to keep the cheesecloth moist (you can use
leftover butter as well). Remove the cheesecloth for the last 30 minutes of
cooking time for crisp skin. Allow the turkey to sit for at least 20 minutes before

Spicy Beef Roast


4 pounds
grass fed bottom round, chuck roast, or sirloin roast

4-6 cloves
garlic, sliced thin

1 cup
filtered water

2 bay leaves

1 tablespoon
crushed red pepper or ½ cup any spicy peppers, diced or sliced (jalepeno,


1 tablespoon

1 tablespoon
freshly ground black pepper

1 tablespoon
sea salt


Preheat the
oven to 250 degrees. Use a knife to make slits to put the garlic slices in
throughout the

roast. Pour
the water into a deep baking dish (make sure the dish is not to large – not
much bigger

than the
roast). Add the roast and all of the seasonings. Cover and bake for 2 hours –

every 30

Remove the
beef and let it rest for 15-20 minutes. Using a very sharp knife, cut the beef
into very

thin slices.

Skim the
excess grease from the liquid in the pan and place the sliced beef back in the
spicy broth.

Let sit for
15 minutes to let the meat absorb the juice.

cooker option:
all ingredients in the slow cooker. Set the slow cooker to low and

cook until
the beef is fork tender; about 9 hours.


Grass Fed
Beef Sausage


2 pounds
grass fed beef

2 tsp sea

2 tsp black

1 tsp sage

1 tsp dried

1/2 tsp
dried rosemary

1/2 tsp

1/4 tsp
cayenne pepper

1/2 tsp red
pepper flakes

1/4 tsp
ground coriander


ingredients. Shape into patties and cook on low-med heat until done. These can
also be frozen for a quick breakfast later on.



1 tablespoon
coconut or grapeseed oil

1/2 chopped
or grated onion

1/4 teaspoon
dried thyme (or whatever other spice you like)

2 cloves
garlic, chopped or pressed

1 cup
(approx.) of any of the following: organic grated zucchini, chopped asparagus,
chopped baby

mushrooms, spinach, artichoke hearts

1/2 cup –
3/4 cup (approx) any of the following cheeses: raw cheddar, goat cheese,


1/2 teaspoon
sea salt (divided)

8 organic,
cage free eggs

1 cup almond
milk, raw milk, goat milk

tablespoons organic dijon mustard

tablespoons chopped fresh parsley (or 1 tablespoon dried parsley)

Black pepper
to taste

3 slices
Ezekiel (or any sprouted whole wheat bread), crusts removed and cut into cubes


Heat the oil
in a large skillet over medium heat. Add onion, thyme, and garlic and cook
until soft.

Add in the
vegetables and 1/4 teaspoon of the salt and cook until cooked but still crisp.
Set aside.

together eggs, milk, mustard, parsley, pepper and remaining 1/4 tsp sea salt.

Butter a
9×13 baking dish and place the bread across the bottom. Spread veggie mixture
over the bread then sprinkle with 1/2 of the cheese. Pour the egg mixture over
the vegetables and top with remaining cheese. Let stand for about 10-15 minutes
to let the bread soak up some of the liquid.

Bake in a
375º oven for about 30 minutes or until firm in the center and browned on top.

stand for about 10 minutes before cutting into squares and serving.


Dressing or Veggie Dip


1 ripe
avocado, chopped

1 Tbsp
chopped shallot (approximately 1 small shallot)

¼ cup
organic whole fat sour cream

¼ cup
organic whole fat plain yogurt

1 tsp apple
cider vinegar Salt and pepper to taste Garlic powder to taste


1. Chop
avocado and shallot, add to food processor or blender.

2. Add the
remaining ingredients and process or blend until smooth.

3. Serve as
a salad dressing or use as a delicious veggie dip!

approximately 1 to 1 ½ cups of dip.

Bleu Cheese
Dressing or Dip


1 pack
organic Bleu cheese crumbles

16 oz
container of organic whole fat plain yogurt 6-8 oz organic whole fat sour cream

3 Tbsp
Vegenaise® (be sure that the mayonnaise substitute is made with grape seed oil
and not canola oil) Splash of milk

Salt and
pepper to taste


1. Add all
ingredients together and mix well.

2. Season
with salt and pepper to desired taste.

Refrigerate overnight before serving.

Jen’s Guacamole

3 avocados

2, 1g tomato

1 yellow
onion chopped

2 cans
chopped green chilli

1 lime

1 ½ Tbsp
minced garlic

1 Tsp salt

1 Tsp garlic

1 Tsp Pepper

1 Tbsp

Vegetable Nut Stuffing


½ large
sweet (vidalia) onion, coarsely chopped

1 large bulb
fennel (white part only) cut in half, then cut lengthwise into 1/4 inch-wide

4-5 stalks
celery (including leaves), chopped

¼ cup extra
virgin olive oil

1 cup
organic chicken broth

½ teaspoon
rubbed sage

¼ teaspoon

½ –1 cup
chopped walnuts (matter of preference)

½ cup raw
sunflower seeds (soaked if possible)

8 ounces
mushrooms, chopped

sea salt and
ground pepper to taste

tablespoons chopped fresh parsley

½ –1 lb
ground turkey, turkey sausage, or chicken sausage, crumbled and cooked on the



Heat oil in
a deep saute pan. Add onions, fennel and celery. Heat on medium for several
minutes until vegetables are lightly browned.

Add chicken
stock, bring to a boil, reduce heat to low and cover pan. Simmer ingredients
for 20 minutes. Add sage, oregano and salt and pepper to taste. Add walnuts and
sunflower seeds, cover and continue to cook mixture, stirring occasionally, for
5 minutes.

mushrooms and meat (if desired), cover and cook on medium for an additional
10-12 minutes, stirring occasionally. If there is excess liquid, cook uncovered
to reduce. If the mixture is too dry, add more chicken stock, a little bit at a

seasonings and add additional salt and pepper if needed.

with chopped parsley.



tablespoons balsamic vinegar

1 teaspoon
Dijon mustard

½ cup
extra-virgin olive oil

3 garlic
cloves, pressed

2 teaspoons
finely chopped fresh thyme (or ½ tsp dried thyme)

1 teaspoon
finely chopped fresh basil (or ¼ tsp dried basil)

2 large red
onions, thinly sliced

3 bell
peppers (any color), sliced

1 1-pound
eggplant, quartered lengthwise, cut into slices

2 organic
yellow squash cut into rounds

2 organic
zucchini cut into rounds

brussels sprouts (cut larger ones in half)

Coarse kosher

Plan Additions)


sweet potatoes



vinegar and mustard in medium bowl. Gradually whisk in oil. Stir in garlic,
thyme, and basil and season to taste with salt and pepper. Preheat oven to
450°F. Toss vegetables with the dressing; toss to coat. Divide between 2 large
rimmed baking sheets. Roast until vegetables are tender and slightly brown
around edges, about 35 minutes.

Low Fat
Chicken and Asparagus Crepes


1 cup nonfat sour cream

6 tablespoons honey

1 tablespoon lemon juice

2 teaspoons curry powder

1/2 teaspoon salt

1/8 teaspoon ground red pepper, or
to taste

1 1/2 pounds boneless skinless
chicken breasts, cooked and cut into 1-inch cubes

1 pound asparagus, cooked, cooled
and cut into 1-inch pieces

1 red bell pepper, diced

2 green onions, thinly sliced

Low-Fat Honey Crêpes (see recipe)

Fresh parsley or cilantro sprigs


Combine sour cream, honey, lemon juice, curry powder, salt
and ground red pepper in large bowl until well blended. Add chicken, asparagus,
bell pepper and green onions; toss to coat evenly with dressing.

Spoon 1/3 cup chicken mixture down center of each crêpe.
Fold and roll crêpes to enclose chicken mixture. Garnish with parsley sprigs,
if desired.

Low Fat Honey Crepes


2 cups nonfat milk

1 cup all-purpose flour

2 egg whites

1 egg

1 tablespoon honey

1 tablespoon vegetable oil

1/8 teaspoon salt


Combine all ingredients in blender or food processor; blend until smooth.
Rub 8-inch nonstick skillet with oiled paper towel or spray lightly with
nonstick cooking spray; heat over medium-high heat.

Spoon 3 to 4 tablespoons crêpe batter into skillet, tilting and

skillet to cover evenly with batter. Cook until edges begin to

Turn crêpe over and cook until lightly browned.

Remove crêpe to plate to cool.

Repeat process with remaining batter. Crêpes may be refrigerated 3

or frozen up to 1 month in airtight container.

Low-fat Summer Trifle


1/2 cup fat free half-and-half
1 oz. lemon juice
1/4 cup granulated sugar
1/2 cup low fat cream cheese
1 cup fresh or thawed frozen blueberries
2 cups fresh or thawed frozen strawberries, sliced
16 packaged ladyfinger cookies

In a medium bowl, blend the cream cheese, half and half, lemon juice, and sugar

until smooth.   In a
clear 1-qt. glass bowl, layer the ingredients—

start with 4 ladyfingers on the bottom, then a layer of
strawberries, then a layer of the cream cheese mixture, then a layer of
blueberries— repeat until all the 
ingredients are used.

Cover the bowl with plastic wrap and refrigerate for at least an hour before



¼ cup whole
organic flax seeds

¼ cup
sunflower seeds

¼ cup raw
organic almonds or walnuts

¼ cup raw
dehydrated coconut flakes, unsweetened

½ can
chilled coconut milk

¼ tsp


1. In dry
blender or food processor, pour flax seeds, almonds, and coconut flakes through
opening in top of cover. Replace removable cap and continue processing until
ingredients are reduced to a chunky, grain-like consistency, about 1 minute.

2. Stop
motor, scrape down to loosen mixture in bottom of blender or work bowl, if
necessary. Add cinnamon and process a few more bursts until blended.

3. Scoop out
¼ cup mixture per serving. Pour roughly equal amounts, 1/4-1/3 cup, coconut
milk or other milk per serving over cereal and enjoy.

4. Can be
enjoyed cold or let stand a few minutes and warm slightly on stovetop for

a hot”
cereal experience. Flax seeds will thicken mixture as it sits.

Serves 4

Grainless Pumpkin Muffin Recipe – Gluten-Free Muffins


½ can sugar-free pure pumpkin puree (7.5

2 organic free-range eggs

¼ teaspoon pure stevia extract, or to

4 tablespoons organic butter, melted

1 teaspoon pure vanilla extract

¾ teaspoon baking powder

½ teaspoon ground nutmeg

¼ teaspoon ground cloves

¼ teaspoon ground ginger

½ teaspoon sea salt

1 ½ teaspoons cinnamon

1 cup almond flour

½ cup finely chopped walnuts

Core plan only: handful of raisins or chopped dates


  1. Preheat oven to 325 degrees.
  2. Line a muffin pan with unbleached paper
    liners or silicone muffin cups.
  3. In a large mixing bowl, combine all
    ingredients except almond flour and walnuts with a hand mixer until well mixed.
  4. Stir in the almond flour and walnuts
    until incorporated. Batter will be very thick.
  5. Spoon batter into muffin cups and try to
    smooth the tops as much as possible.
  6. Bake for 25–30 minutes or until a toothpick comes
    out clean.

Lemon Pepper
Green Beans


3 lb fresh
green beans

2 Tbsp
coconut oil or butter (raw or organic)

2 cloves
garlic, minced

¼ cup lemon

2 tsp grated
lemon rind or 2-3 drops lemon oil pepper

¼ tsp sea


1. In large
heavy skillet over high heat, stir-fry green beans and garlic in coconut oil or
butter until crisp tender.

2. Reduce
heat to medium; add lemon juice, lemon peel, pepper, and salt. Cover and let
steam for 2-3 minutes, stirring occasionally. If you desire, they may steam for
as much as 10 minutes, yielding a very soft, delicate flavor.

3. Transfer
to serving bowl and serve immediately.



1 med head
fresh cauliflower, about 1 ½ lbs

¼ cup
organic or raw butter

¼ cup
organic or raw half and half or crème fraiche (optional; if not used, double
the amount of butter)

3/4 tsp sea

5-8 grinds
black pepper

       Minced chives (optional)


1. Steam
cauliflower until tender in steamer basket or small amount of water in saucepan
and drain.

2. In food
processor, blend cauliflower, butter, cream, sea salt, and pepper, until

3. Transfer
to a serving bowl. Serve immediately.

Raw Sauerkraut Recipe


  • 1
    whole green cabbage
  • 1
    tablespoon grated fresh ginger
  • 2
    carrots, grated
  • Celery
  • Starter


  1. Grate, shred, or slice the cabbage thinly, except for the
    outer leaves (set them aside). Shred the carrots and ginger, and add to the
  2. Mix the starter culture in the celery juice, making sure
    it’s completely dissolved. Add the juice to your vegetables, spreading it out
  3. Put as much as sauerkraut in a ceramic pot or glass
    container as you can.
  4. Get a masher, and mash the vegetables down. This will
    release more juices in your sauerkraut and eliminate any air pockets.
  5. Place a cabbage leaf on top of your sauerkraut, and tuck
    it down the sides. Cover the jar with the lid loosely (Fermentation produces
    carbon dioxide, which will expand the jar).
  6. Store the container in a place with a controlled
    temperature, like a cooler, for 5 to 7 days. On the seventh day, transfer the
    sauerkraut to the refrigerator.

Soups + Salads

Asian Chicken Salad


2 cups cooked chicken, skin removed, cut into bite-sized

4 cups cabbage, shredded

1 cup mushrooms, sliced

1 cup carrots, grated

2 tablespoons cilantro, chopped

1 cucumber, thinly sliced

3 green onions, thinly sliced

1 mandarin orange or tangerine, divided into sections

1/2 cup nonfat Asian or Oriental-style salad dressing

black pepper

1. In a large bowl, combine chicken, cabbage, mushrooms, carrots, cilantro,

cucumber, and dressing.
Toss well.
2. Top with green onions and tangerine sections. Pepper to taste.

Black Bean


2 cans
organic black beans (drained)

1 cup water

¼ cup
chopped white onion

¼ cup
chopped green onions

3 cloves
finely chopped garlic

2 tsp

2 Tbsp
coconut oil

Sea salt to

Chili powder
to taste

Cumin powder
to taste

Hot sauce to


1. In a food
processor or a blender puree I can of black beans with 1 cup water. You will
place the remaining can of whole black beans into the soup in step 3.

2. In a
medium sauce pan sauté onions and garlic in 2 tablespoons coconut oil.

3. When
vegetables are tender, add the black beans and water from the blender,
remaining can whole black beans, and stir on a medium-low heat. Add sea salt,
chili powder, cumin and hot sauce to taste.

4. Can top
with raw and/or organic sharp cheddar cheese, and a scoop of plain whole fat
organic yogurt.

Serves 4.

Broccoli Soup


2 Tbsp
coconut oil

2 scallions,
coarsely chopped

1 large red
bell pepper

3 cloves
garlic, minced

1 large head
fresh broccoli, washed and chopped

1 Tbsp basil
leaves, dried

2 cups
chopped spinach, kale, turnip greens, collards, or Swiss chard

2 quarts
vegetable or chicken broth (homemade or organic/free-range – for homemade see
chicken stock recipe)

1 can
coconut milk

1 tsp sea

1 Tbsp curry


1. In large
soup pan, melt coconut oil. Add scallions, red pepper and garlic. Cover on
medium heat for 3-4 minutes.

2. Add
chopped broccoli puree to soup pan. Cook covered over medium heat, stirring,
until broccoli turns bright green. Remove ¼ of cooked broccoli.

3. Add basil
and additional chopped greens such as chopped spinach or mustard greens. Cook
covered for 3-4 more minutes.

4. Transfer
vegetables, except the ¼ cooked broccoli, into food processor, blender or vita
mix. Add a little coconut milk and puree contents.

5. Transfer
puree, cooked whole broccoli into soup pot and add chicken broth, remaining
coconut milk, salt, and curry. Reheat gently and stir.

Serves 4.



3-4      cups cooked chicken (free-range or

2-3      cups diced celery

2          Tbsp chopped green onions

I           Tbsp lemon juice

2/3     cup Vegenaise with grapeseed oil

¼         cup walnuts or pecans, coarsely chopped

1/4     tsp sea salt pepper


1. In large
bowl or lightly greased casserole, mix all ingredients together until combined.
(To serve as salad, refrigerate or serve immediately on lettuce or spinach

2. To serve
as casserole, preheat oven to 350°F. Transfer chicken salad to lightly
casserole dish greased with grape seed or coconut oil. Top with raw or organic
parmesan or cheddar cheese if desired.

Bake for
15-18 minutes or until warmed through.

Almond Salad


3 Tbsp fresh
lemon juice

1 Tbsp Dijon

¼ cup extra
virgin olive oil

½ tsp tamari
(a type of wheat-free soy sauce) or Bragg’s liquid aminos

3 bunches
watercress, washed and stemmed

3 sticks
heart of palms, cut ½ inch pieces

2 Tbsp raw
almonds, soaked and dried in oven at 150 degrees or use raw and chopped

3 Tbsp
crumbled feta 2 tsp cilantro


1. In jar or
glass measuring cup, combine lemon juice, mustard, olive oil, tamari, and
cilantro. Whisk to blend.

2. Wash and
stem watercress. Place in large serving bowl. Drizzle on desired amount of
salad dressing and lightly toss to coat. Divide salad onto serving plates. Top
with hearts of palm, almonds, and feta. Serve immediately.

Serves 4

Pumpkin Soup


1 tablespoon

1/2 onion,
chopped or grated

2 – 15 oz
cans of pumpkin puree

3 cups
organic chicken or vegetable broth

1 bay leaf

2 teaspoons
xylitol or stevia to taste

2 teaspoons
curry powder

1/2 teaspoon

1/2 teaspoon
white pepper

1/2 teaspoon
ground coriander (I like to crush my own)

1/4 cup
coconut milk

tablespoons walnut oil



Saute onions
in butter in a large saucepan until translucent. Stir in the pumpkin, broth and
all of

the spices.
Simmer for 15-20 minutes uncovered. Remove the bay leaf and transfer to a

(or use a
hand held immersion blender). Add the coconut milk and walnut oil and blend.

into the saucepan and heat. Do not boil.

Meatball Soup



1 egg

½ cup
parmesan cheese

1 small onion

1 teaspoon
sea salt

½ teaspoon

1 teaspoon
garlic powder

2 pounds
ground turkey

tablespoons coconut oil


1 quart
organic chicken broth

1 cup
spinach, chopped

1 teaspoon
onion powder

1 tablespoon
chopped parsley

1 teaspoon
sea salt

½ teaspoon

½ teaspoon
garlic powder


In a bowl,
combine all meatball ingredients. Shape into 1 inch balls. Fry in coconut oil
until done.

Set aside.
Mix other ingredients in a saucepan and bring to a boil. When spinach is
wilted, add meatballs in to the soup and serve.

Scampi and Gorgonzola Cheese Salad


5 Tbsp extra
virgin olive oil

5 cloves
garlic, chopped

1 Lb organic
free range skinless chicken breast, cubed ½ cup fresh Lemon juice
(approximately 3 Lemons) Sea Salt and Pepper to taste

3 Tbsp
unsalted organic butter

¼ cup fresh
parsley, chopped

½ lb mixed
organic baby greens or field salad mixture ¼ cup crumbled organic gorgonzola

1-2 Tbsp
Coconut oil


1. In a
medium pan, sauté chicken in coconut oil over medium heat to cook through.

2. In
another pan, place 3 tbsp of the olive oil and the chopped garlic clove. Cook
on Low temperature for 2 minutes, do not let garlic brown.

3. Turn heat
to medium temperature and add the chicken to the olive oil and garlic pan. Add
2 tbsp of the lemon juice. Season with salt and pepper. Cook for approximately
5 minutes.

4. Remove chicken
from pan and set aside.

5. Deglaze
pan with the remaining lemon juice and olive oil. Add butter and stir until
melted. Taste sauce and season with salt and pepper.

6. Return
chicken to pan, add parsley and toss in mixture to coat chicken.

7. Remove
from heat. Place salad greens on plate, spoon chicken and sauce over the

with gorgonzola cheese and serve.

Spinach Salad w/ Bacon


1 package
baby spinach (about 9-10 oz) or that much washed spinach leaves

Tablespoons grapeseed oil

4-5 pieces
of organic turkey bacon, chopped

¼ cup onion,
grated or minced

1 clove

Tablespoons apple cider vinegar

Sea salt and
pepper to taste

2 teaspoons
xylitol or stevia to taste

Chopped hard
boiled egg, mushrooms, red bell peppers (optional)


Put the spinach (and optional vegetables if desired) in a large bowl. Fry the bacon in the grapeseed oil until crisp. Remove, drain on paper towels and chop. Keep the leftover oil in the pan and cook the onion in the fat for 2-3 minutes, and then add the garlic – cook for 15-30 seconds but DO NOT let the garlic brown. Add the vinegar, and scrape up the brown bits in the pan. Add the salt, pepper, and xylitol. Stir to dissolve, and pour the dressing over the spinach. Top with the chopped bacon.

Strawberry Waldorf Salad


4 medium apples-chopped
3 medium celery stalks-chopped
1 cup seedless grapes-sliced
1 cup light strawberry yogurt
11 whole natural almonds-choppedDirections
Chop apples, celery and grapes.
Using a food chopper, chop almonds.
Mix all ingredients together and chill for one hour.
Now you have a light, low fat snack!


Pumpkin Pie


2 cups pumpkin puree

1 Tbsp vegetable oil

1 pastry for a 9-inch single crust pie

½ tsp ground ginger

½ tsp ground cinnamon

1 tsp salt

4 eggs, lightly beaten

1 cup honey, warmed slightly

½ cup milk
½ cup heavy whipping cream

a large bowl, blend together 2 cups pumpkin puree, spices and salt. Beat in
eggs, honey, milk and cream.

filling into pie shell

at 400 degrees for 50 to 55 minutes or until a knife can be inserted and
removed and comes out clean

on a wire rack before serving.

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