EAT IN PEACE
WITH
Charlotte Kikel
MS, NC, ACN, MCPP
Nutrition Consultant & Registered Herbalist AHG, Board Certified Holistic Nutritionist
Recipes for Vitality
Recipes for Vitality
Breakfast
Almond Butter Banana Pancakes
2 bananas
2 pastured eggs from Vital Farms
2 TBS almond butter
Combine with a hand mixer until smooth. Fry in coconut oil and lightly drizzle with maple syrup
Paleo Pigs in a Blanket
Fry sausage patties.
Combine:
2 ripe bananas
2 eggs
1 teaspoon vanilla extract
Combine all ingredients in a small bowl and mix with a hand mixer until smooth. Fry in coconut oil. Slice sausage patties and wrap in pancake. Drizzle with maple syrup.
Pumpkin Pancakes
1 cup almond flour
4 pastured eggs
2 TBS honey
1 tsp vanilla
1/4 tsp sea salt
1/4 tsp baking soda
1/4 tsp cinnamon
1/4 tsp cardamom
1/4 tsp nutmeg
Mix well all ingredients in a bowl and fry in coconut oil.
Pumpkin Waffles
1 cup pumpkin purée
1/2 cup almond butter
1 TBS coconut flour
3 eggs, separated
1 tsp vanilla extract
1 tsp pumpkin spice
1/2 tsp baking soda
1 TBS maple syrup
Preheat waffle maker. Separate eggs, putting yolks in a large bowl and whites in a small. Beat egg whites until stiff peaks form; set aside. Combine all the other ingredients in the large bowl with the egg yolks. Beat on low speed for 3 minutes. It will be a thick batter. Then fold in stiff egg whites. Cook in waffle maker. Serve with butter and touch of maple syrup.
Blueberry Lemon Pancakes
3 eggs
1/2 cup, plus 3 TBS coconut milk
1 TBS honey
Juice from 1/2 lemon
Zest from a whole lemon
1 tsp vanilla
1/2 cup coconut flour
1/2 cup tapioca flour
1/2 tsp baking powder
1/2 tsp baking soda
Pinch of sea salt
Blueberries
In a large bowl, whisk the eggs and then add all of the wet ingredients. Whisk until combined. Add dry ingredients and whisk until smooth. Drop by spoonfuls on to a hot griddle smeared with coconut oil. Place a few blueberries on each pancake. Flip once and serve with butter and a touch of maple syrup.
Paleo Hot Cereal
1/2 cup walnuts
1/2 cup pecans
1/2 - 1 banana
1/4 tsp cinnamon
1/4 tsp Bulletproof Vanilla Max
1/4 tsp sea salt
1/4 cup homemade nut milk or coconut milk
1 - 2 eggs
Add all ingredients to food processor and combine. Once blended, transfer to a pot and cook over medium heat stirring frequently with a spatula. Serve with butter, maple syrup and a splash of nut milk.
Almond Flour Biscuits
2 ½ cups almond flour
½ teaspoon sea salt
½ teaspoon baking soda
½ cup butter (that’s 1 stick, softened) or coconut oil
2 eggs
1 TBS honey
Preheat oven to 350 degrees. Combine dry ingredients in a medium-sized bowl. In a large bowl, combine wet ingredients. After the wet ingredients are blended, add the dry and stir gently until combined. For an artisan-style biscuit, drop by large spoonfuls onto a parchment-lined cookie sheet. Bake for 15-18 minutes, until browned on edges.
Gluten-Free Zucchini Nut Muffins
3 cups nut flour
3 cups grated zucchini
5 TBS butter, melted
1/2 cup honey
3 eggs, beaten
1TBS vanilla
2 tsps cinnamon
1 tsp baking soda
1/2 tsp sea salt
Preheat oven to 350 degrees. Combine the nut flower, zucchini, butter and honey in a large bowl. Then, stir in beaten eggs, vanilla, cinnamon, baking soda, and sea salt. Bake for 18-20 minutes. Makes 1 dozen muffins.
Nut Muffins
1 1/2 cup of raw nuts
1/4 cup maple syrup
3 eggs from pastured chickens
1 tsp vanilla extract
1/4 tsp sea salt
Zest of 1 lemon or orange
Preheat oven to 375 degrees. Grind nuts to a powder in your Vitamix. Then add the rest of the ingredients and blend until smooth, scraping sides at least once. Pour into greased muffin pan. Bake for 10-12 minutes. Makes 6 muffins. Serve with butter. These will keep for 3 days in a tightly sealed container.
Gluten-Free Cinnamon Apple Muffins
1 cup almond flour
1 TBS arrowroot powder
2 eggs
3 TBS butter, melted
1/4 cup maple syrup
1 apple, peeled, cored and chopped
1 tsp vanilla
1/2 tsp cinnamon
1/4 tsp sea salt
1/4 tsp baking soda
1/4 tsp baking powder
Preheat oven to 350 degrees. Combine all ingredients in a small bowl, except for chopped apples. Blend well and then stir in the apples. Pour into a greased muffin tin. Makes 6 muffins. Bake for 12-15 minutes.
Blueberry Nut Muffins
1.5 cups almond flour
3 pastured eggs
1/4 cup maple syrup
1 tsp vanilla extract
1/4 tsp sea salt
1/2 cup blueberries
Combine all ingredients, except for blueberries, in a small bowl and blend with a hand mixer until smooth. Then stir in blueberries and pour into greased muffin tin. Makes 6 muffins. Bake for 15-20 minutes at 375 degrees. Serve with butter.
Sunset Apple Blueberry Crisp
Preheat oven to 350 degrees.
Combine the following ingredients in a bowl:
4 medium apples, cored and sliced into chunks
1 pint blueberries
1 TBS arrowroot
Juice of 1 lemon
1 tsp cinnamon
Pinch of sea salt
Toss all ingredients to combine thoroughly. Let it sit while you make the topping. Combine the following ingredients in your food processor until blended:
1 1/2 cups almond flour
3/4 cup walnuts
1 tsp cinnamon
Pinch of sea salt
1/4 cup maple syrup
1/4 cup butter (or coconut oil or ghee)
Stir the filling one more time and pour into a greased 9-inch pie or casserole dish. Sprinkle topping and then cover with greased tin foil or glass lid. Bake for 25 minutes. Remove the cover and continue baking for 20-25 minutes until golden brown.
The Best Berry Crisp
Filling:
3-4 cups of organic berries (frozen or fresh)*
1 TBS vanilla extract
1 teaspoon arrowroot powder
Topping:
½ cup walnuts or brazil nuts
½ cup pecans or hazelnuts
¼ cup date sugar**
¼ cup oatmeal**
¼ tsp cinnamon
¼ tsp cardamom
Pinch of sea salt
2-4 TBS butter
In a pot, combine berries with vanilla extract. Cook on low for ~10 minutes; stirring frequently. Add arrowroot powder to thicken the sauce.
In the meantime, add all of the ingredients for the topping into a food processor and blend until combined.
Pour berries into a medium size oven-friendly dish; cover with topping. Broil on low for about 5 minutes. Watch carefully; it has a tendency to cook fast and burn. Serve warm or cold.
*You can be very creative with this filling. Variations include: pears, nectarines, peaches, and apples. All have been delicious.
**If you are concerned about your carbohydrate intake, you can easily remove these two ingredients.
Soaked Oats
1 cup organic oats (steel cut or rolled, not quick-cooking)
1 cup filtered water
2 Tablespoons of apple cider vinegar or lemon juice
1 cup filtered water
1 teaspoon sea salt
Butter
Maple syrup
Blueberries or banana
Nuts
Flax seeds, ground
Overnight, in a warm place and in a tightly covered bowl, soak oats in water and apple cider vinegar. (If I do not have a lid, I will use saran wrap, sealed with a rubber band to cover the mixture.) The soaking process releases the nutrients; for a more detailed discussion about this topic, refer Sally Fallon’s Nourishing Traditions.
In the morning, bring additional water and sea salt to a boil; add oats and stir continuously. Turn heat down to low, stirring occasionally, until desired consistency is reached. Add a liberal amount of butter, and a touch of maple syrup for flavoring. Add fruit, nuts and/or top with flax seeds, if desired.
Almond Flour Banana Bread
1 1/2 cups almond flour (Benefit Your Life and Honeyville Farms are good brands)
4 eggs
1/4 cup melted butter
1/2 cup maple sugar, xylitol, or other dry natural sweetener
3 medium bananas, mashed (about 3/4 cup banana puree)
1 teaspoon vanilla extract
3/4 teaspoon cinnamon
1/2 teaspoon nutmeg
3/4 teaspoon baking powder
1/2 teaspoon salt
1/2 cup walnuts (optional)
1/2 cup chocolate chips (optional)
Preheat your oven to 350 degrees.
In a large bowl, mix together the almond flour, eggs, butter, sweetener, mashed bananas, vanilla, cinnamon, nutmeg, baking powder, and salt until there are no clumps.
Fold the walnuts, chocolate chips, or any other mix-ins you might want into the batter.
Lightly grease a 5 x 10 or similar sized loaf pan and pour in the batter.
Bake for 45-55 minutes or until a cake tester inserted in the center comes out clean.
Remove from the oven and let cool completely before slicing.
Lemon Poppy Seed Muffins
2 cups finely ground almond flour
1/2 tsp salt
1/2 tsp baking soda
2 tbsp poppy seeds
Zest of 1 lemon
1-2 tbsp lemon juice
2 eggs
1/4 cup butter (or oil of your choice)
1/4 cup honey
Mix dry ingredients in a bowl. In a separate bowl, whisk together the wet ingredients. Combine wet and dry until well incorporated. Pour into lined muffin tins. Bake for 25-30 minutes at 350F (or until golden brown).
Main Dish
Sausage with Potatoes and Cabbage
Bacon drippings, olive oil, or lard
2 leeks, thinly sliced, including much of the green part or 1 large onion, sliced thin
1 head of cabbage, shredded
3 Yukon gold potatoes, diced
Warm chicken broth (or water)
2 bunches of leafy greens, sliced into ribbons (here I used broccoli greens, my new favorite)
1/2 tsp caraway seeds
4 whole sausages (I like Richardson's Farms Sweet Italian)
Sea salt and pepper to taste
Heat fat in a large pot and cook your sausage. Once browned, add leeks. Once sausage is cooked, remove it from the pan and set aside. Add shredded cabbage to pan along with a pinch of salt and caraway seeds. Sauté until the cabbage begins to wilt. Add greens and stir gently. Add diced potatoes, another pinch of salt and about 1/4 cup warm broth. Cover, reduce heat and allow potatoes to steam until tender. Slice the sausage and add it back to the pan, stirring to incorporate and heat thoroughly. Add plenty of salt and black pepper to taste.
Lemon Sage Chicken Breasts
4-6 chicken breasts
Aloha Spice Seasoning for Chicken and Pork
8-12 slices of prosciutto, thinly sliced
Olive Oil
Fresh sage
1-2 lemons
½ stick butter
1 tsp arrowroot powder
Preheat your oven to 400 degrees. Prepare your chicken by pounding with a mallet and then slicing them in half. Season them and wrap each breast with a piece of prosciutto. Put olive oil in a large pan and cook chicken breasts in pan over medium heat, about 3 minutes each side. This usually takes 2 batches. Line the breasts on a large cookie sheet and bake for 10-12 minutes. Now, make your sauce. Brown the butter until a nutty aroma appears. Then, take butter off the heat and squeeze in the juice of 1-2 lemons, along with the chopped sage. Whisk in the arrowroot powder to thicken and then drizzle over the chicken breasts when serving.
Honey Butter Pork Tenderloin
Served with lemon asparagus and potato slices.
2-4 TBS butter
1-2 TBS honey
1-2 pork tenderloins
Slap Ya Mamma Cajun seasoning
3/4 cup water or chicken broth
1-3 tsp arrowroot powder
Fresh rosemary or chives, chopped
Preheat oven to 375 degrees. Use a pot that can go into the oven. Heat butter and honey in pot. Season tenderloin with Cajun spices. Then brown each side of tenderloin for 5 minutes stirring frequently. Lower heat if honey burns. Place pot in oven and roast uncovered for 15-20 minutes. Add arrowroot to water or broth and let sit. Remove pork from pot and cover with foil. Add water or broth to pot, along with rosemary or chives, and simmer for 5 minutes until thickened. Slice pork and drizzle liberally with sauce.
Liver
1 pound chicken liver, chopped (got mine from Richardson's Farm at the Barton Creek Farmer's Market)
2 TBS pastured butter
3 TBS olive oil
6 garlic cloves, chopped
1 large green bell pepper, chopped
1 1/2 TBS cumin powder (I grind the seeds in a coffee grinder for a robust flavor)
1/2 tsp ground cinnamon
1/4 tsp ground ginger
1/4 tsp ground cloves
1/4 tsp ground cardamom
Dash of cayenne
Juice of 1 lemon
Sea salt
Heat your butter and olive oil in a pan over low-medium heat. Chop your chicken liver and sprinkle with salt. Gently add the liver to the pan and stir carefully until browned. Once browned, add the rest of the ingredients. Turn heat to low. Cover and cook for 15 minutes.
Fish
2 filets of white fish
jerk seasoning for seafood
olive oil
1 shallot
Kerrygold Garlic and Herb Butter
white wine.
Heat olive oil on medium heat in frying pan. Dice shallots and sauté in olive oil until it looks done. Season both sides of your fish and add to the pan. Let it hang out for a few and then add 2 pats of the herb butter. After the butter melts, give the pan a splash of white wine. Once you see white around the edges of the fish, flip it with a large spatula. Cook for a few more minutes. When done, gently slide the filets onto your plate and top with any remaining sauce.
Mushroom and Onion Chicken
4 chicken breasts (I like Smith & Smith and Dewberry Farms if you live here in Austin)
Gluten-free flour (Bob's Redmill works just fine)
Seasoning for chicken (I like Aloha Spice for Chicken and Pork)
Olive oil
1 onion
8 ounces mushrooms, sliced
2/3 cup brandy
1 cup broth
2 tsps arrowroot powder
1-2 TBS butter
Fresh thyme leaves
Heat 1 TBS of olive oil in a pan over medium heat. In the meantime, quickly cut your chicken breasts in half and beat them with a mallet. Season and then dredge each breast in flour. Fry them in the pan, about 2 minutes each side, until done. You may need to do two batches; remember to add more oil. Set aside to keep warm.
While the chicken cooks, slice up the onion and mushrooms. When all the chicken is done, add another dash of olive oil and then sauté the onions and mushrooms, until browned. Stirring frequently.
Combine your broth and arrowroot in a large cup and whisk until smooth.
When onions are brown, take pan off of the heat and add the brandy. Then bring the mixture to a boil and cook until almost all the liquid evaporates. Add the broth, stirring frequently. Add the chicken back to the pan, along with butter and fresh thyme.
Taste it before you serve, it may need a dash or two of sea salt. I've made this recipe a hundred times and the thicker your broth, the better it turns out. Tonight I used the beef bone broth from Vital Choice and it was excellent. I hope you enjoy!
This recipe was adapted from Cooking Light March 2014.
Garlic-Stuffed Pork Tenderloin
1-2 pounds pork tenderloin, from a pastured pig or at least organically-raised
2-3 cloves of garlic, slivered, vertically
Cajun Seasoning (I use Slap Ya Mama)
Butter
Preheat oven to 350 degrees. One at a time, poke small holes in tenderloin with a sharp knife; this can be done simply by stabbing the meat. Insert a sliver of garlic into each hole. Proceed to do this in a random, but patterned fashion. Season and then place small dabs of butter on top of tenderloin. Bake for 35-45 minutes, depending on size of tenderloin.
Chicken, Rice, and Vegetables
1 pound chicken breast, pastured or at least organic
2 Tablespoons olive oil
1 small onion, chopped
1 small green bell pepper, chopped
2-3 cloves garlic
1 can Rotel tomatoes with green chiles
1 ½ cup Texmati’s light brown rice (or basmati rice)
1 ½ cups filtered water
2 chicken bouillon cubes (or Better than Bouillon found at Whole Foods)
1 teaspoon sea salt
1 teaspoon pepper
1 teaspoon paprika
½ stick butter
Chop chicken into small pieces; sauté in olive oil over medium heat in a large saucepan (preferably one that has lid). Meanwhile, chop onion, bell pepper, and garlic; add when chicken is cooked. Stir in paprika, salt and pepper. Add can of tomatoes to chicken and vegetables. Fill empty Rotel can with water. Stir in water; add bouillon cubes. When water boils, add rice. Cover and cook for 25-30 minutes, until liquid is dissolved. Turn off heat and uncover for 2 minutes; stir in butter and let sit for another 3 minutes.
Salmon Cakes
1 can wild Alaskan salmon (www.vitalchoice.com)
1 egg from pastured chicken
2-3 green onions, chopped
Salmon seasoning
Gluten-free bread crumbs
1 Tablespoon olive oil
1 Tablespoon butter
Lemon wedges
Combine salmon, egg, green onions, seasoning, and bread crumbs in a bowl and form into small patties. Cook over medium-heat in a saucepan using a combination of olive oil and butter; brown on both sides. Serve with lemon wedges.
Steak Smothered in Onions
2 Tablespoons olive oil
1 ½ pounds beef round cube steak
Steak seasoning
½ cup gluten-free flour
3 onions, sliced
Filtered water or broth
Place olive oil in a large skillet over medium-high heat. Slice steaks in to an appropriate size (3 inches by 3 inches or so); season; dredge in flour. Place in pan and sear both sides in olive oil until browned. Smother steaks with sliced onions; add enough water to cover the meat. Cover; turn heat to medium-low; simmer for one hour, stirring occasionally. The water and onions will form a nice gravy; if it appears too runny, sprinkle additional flour into the pan to thicken; continue to cook on low. Season to taste before serving.
Vegetable Meat Loaf
1 ½ pounds grass-fed ground beef
1 egg
1 medium fresh tomato or ½ cup tomato juice
1 medium onion, cut in pieces
Sprig of parsley
1 stalk of celery, cut in pieces
Small amount of green pepper
1 carrot, cut in pieces
Place tomato or tomato juice into blender first. Push down on tomato to release juices so that blender blades will turn easily. Add egg and blend for a few seconds. Add remaining vegetables and blend until fairly smooth. Empty blender contents into bowl and mix will with ground beef. Season with salt and pepper. Form mixture into a loaf and place in a shallow pan. Spread top with organic ketchup and dried parsley. Bake at 350 degrees for about 1hour.
Taken from Breaking the Vicious Cycle by Elaine Gottschall
Roasted Chicken
1 large roasting chicken, pasture fed or at least organic
4 teaspoons sea salt
2 teaspoons paprika
1 teaspoon cayenne
1 teaspoon onion powder
1 teaspoon thyme
1 teaspoon white pepper
½ teaspoon garlic powder
½ teaspoon black pepper
1 chopped onion
1-2 cloves crushed garlic
Combine seasonings in a small bowl.
Remove giblets and thoroughly rinse and paper towel dry chicken. Smother the chicken with 1-2 Tablespoons olive oil (this allows the seasoning to stick better). Cover the chicken evenly inside and out with the seasoning. Stuff the chicken with onion and garlic cloves. Place in baking pan and cover with saran wrap; let marinate overnight in the refrigerator.
Preheat oven to 250 degrees and bake chicken for 5 hours. After the first hour or so, baste the chicken every half hour. Let the chicken rest for 10 minutes before carving.
Recipe courtesy of Kathleen DesMaisons’ The Sugar Addict’s Total Recovery Program.
SPAGHETTI & MEATBALLS*
1 pound grass-fed ground beef
1 pound pastured ground pork
1 egg
½ cup gluten-free bread crumbs
Seasonings: Herbs de province, sea salt, black & red pepper
2 Tablespoons olive oil
1 large onion, diced
5 cloves garlic, diced
4 ribs of celery, diced
1 green bell pepper, diced
1 red, orange, or yellow bell pepper, diced
1 large can organic whole tomatoes (Muir Glen)
1 large can organic crushed tomatoes (Muir Glen)
1 small can organic tomato paste
Seasonings: Herbs de province, basil, thyme, sage, paprika, parsley, sea salt, black and red pepper
Preheat oven to 350 degrees. To make meatballs, combine beef, pork, egg, bread crumbs, parmesan cheese, and seasonings in a large bowl; do not over mix. Form into 1 ½ - inch diameter balls. Place on cookie sheet; bake for 20-25 minutes.
Meanwhile, prepare sauce. Heat olive oil in a large pot. Sauté onion, garlic, and celery until desired tenderness; add bell peppers. Add whole and crushed tomatoes, along with tomato paste. Also, fill empty can of tomato paste with filtered water and pour in to provide additional liquid. Stir and add seasonings. Simmer on low heat, covered, for 30 minutes. Add meatballs; simmer another 30 minutes.
Serve over zucchini noodles, brown rice pasta, or almond flour pasta. Can easily freeze extra sauce for future use.
*If time is limited, you can bypass making the meatballs and instead cook beef and pork in the large soup pot; set aside in a bowl and follow the directions for making the sauce, adding the meat back at the end.
Soups
For the stock…
Put a whole chicken in a stock pot full of water. Bring it to a boil and then let it simmer for hours, until the chicken falls apart. Once the chicken is cooked, use a strainer with a long handle to remove the chicken, and place the chicken in a bowl to cool. Once it's cool enough to touch, pull the chicken off the bones and store in the fridge.
Now add an onion, your 3-4 roughly chopped carrots, and 6 ribs of coarsely chopped celery. Bring to a boil again and then turn down heat to simmer. Once the vegetables are limp and lifeless, usually a few more hours, strain the broth through a sieve into another pot and discard the vegetables. To give you perspective, I started my broth yesterday at 1:30 and finished it at 8:30. You will need to add water during all parts of the process, as it will evaporate.
1 Whole chicken (local, organic is ideal)
7-8 carrots (3 - 4 coarsely chopped + 4 finely chopped)
10 ribs celery (6 coarsely chopped + 4 finely chopped)
1/2 onion
3 cloves of garlic, minced
2 TBS olive oil
To make the soup,
Chop 1/2 onion, 3 cloves of garlic, 4 carrots and 4 chards of celery and sauté them in olive oil in a large pot. Once tender, add the shredded chicken, along with enough broth to fill the pot (you’ll still have some chicken and broth leftover to freeze). Bring soup to a boil and then turn down heat to a simmer and season with sea salt and pepper, to taste. Finish it off with freshly chopped parsley.
Fall Vegetable Soup
3-4 Tablespoons extra-virgin, cold-pressed, unrefined olive oil
2 medium onions, diced
2-3 celery ribs, diced
2 sweet potatoes, peeled and chopped into small squares
3 cups vegetable or chicken broth
2 teaspoons paprika
1 teaspoon turmeric
1 teaspoon dried basil
1 bay leaf
1 teaspoon sea salt
Dash of cinnamon
Dash of cayenne
2 medium-sized tomatoes, diced
1 red bell pepper, diced
1 can cooked chickpeas, rinsed and drained
1 Tablespoon tamari
2 garlic cloves, diced
In a soup kettle or extra large sauce pan, sauté onions, celery and sweet potatoes in olive oil. Add paprika, turmeric, basil, bay leaf, sea salt, cinnamon, cayenne, and broth. Simmer, uncovered for 15 minutes. Add tomatoes, bell pepper, chickpeas, and tamari. Simmer another 10 minutes or until vegetables reached desired tenderness. Add garlic immediately before serving.
***The vegetables used in this soup are flexible – be creative! Any orange vegetable can be combined with a green one. Peas or green beans can replace the bell pepper, and carrots or winter squash can replace the sweet potatoes.
Asparagus Soup
3 pounds asparagus
3 leeks
2 Tablespoons butter or olive oil
6 cups chicken or vegetable stock
Juice of one lemon
Sea salt and black pepper, to taste
Minced parsley
Prepare asparagus: remove ends. Cut off 1 inch of the asparagus tips, slice diagonally into thin slivers, and reserve. Cut the remaining asparagus into 1 inch lengths, set aside.
In a heavy-bottomed stock pot, melt butter or olive oil over medium heat. Add leeks, white part only, cleaned and sliced. Cook until translucent, about 5 minutes.
Add the asparagus pieces (not the tips) and the stock. Bring to a boil over high heat, reduce to simmer until asparagus is tender, about 10 minutes.
Remove from heat and allow to cool slightly. Puree mixture with a hand blender or in small batches in a blender. Add lemon juice and season with salt and pepper.
To serve, bring soup to a simmer, and add the reserved asparagus tips. Cook 2 to 3 minutes until tips are softened. Serve soup in a bowl topped with a sprinkling of minced parsley.
Cleansing Soup
3 cups filtered water
1 Tablespoon freshly grated ginger root
1-2 Tablespoons miso paste (South River Miso Company)
1-2 green onions, chopped
1-2 Tablespoons cilantro, chopped
1 Tablespoon kelp flakes, optional (http://www.ryandrum.com/)
1-2 pinches cayenne pepper
1 teaspoon olive oil
½ lemon, juiced
Boil water in a small pot; add ginger and simmer on low for 10 minutes. Turn off heat; stir in miso paste until dissolved. Add green onions, cilantro, kelp, cayenne, olive oil, and lemon juice. Cover and steep for 10 more minutes.
Side Dish
Leafy Greens
3 slices of bacon
2 bunches of leafy greens (My favorite combination is collard greens and dandelion leaves. No matter how much I want to like kale, we just don't resonate.)
1/2-1 cup homemade chicken broth
Juice of 1 lemon
1 garlic clove, diced
Dice your bacon and cook over medium heat in a large pan. While it’s cooking, take the stems out of your greens and rip the leaves into chunks. When the bacon is done, add your greens and then pour in your broth. Stir often and cover off and on with lid to steam the greens. When desired texture is achieved, squeeze a lemon over the greens and add your garlic. Serve with your favorite protein.
Okra and Tomatoes
½ pound bacon, diced
1 onion, diced
1-2 cloves garlic, diced
1 pound okra, sliced into ½ inch pieces
2-3 tomatoes, diced
Sea salt, if needed
Black and red pepper
Cook bacon in a medium-sized pot over medium heat. When bacon is cooked, add onion and garlic; sauté until translucent. Add okra and cook until slimy, stirring often (do not leave unattended, the okra will stick to the bottom of the pan very quickly). After the okra becomes slimy, add tomatoes. Continue to cook on low without a lid until the okra has reached desired texture, stirring often. If the okra appears dry, then add more tomatoes, fresh or canned. Add seasonings when okra is finished cooking. This dish reheats well, but you may need to add a little water.
Cauliflower Mush Mush
1 head of cauliflower
Olive oil
½ onion, chopped
1 clove garlic, chopped
Salt, pepper, and dried parsley
Cut cauliflower in half and break off florets. Place them in small batches in food processor and pulse until coarse grounds form. Add olive oil to a large pan over medium heat and sauté onion and garlic. Then add the cauliflower to the pan, stirring frequently with a spatula. Season to taste with salt, pepper, and parsley.
Golden Mashed Potatoes.
Bake 1-2 sweet potatoes in the oven. I wrap mine in tinfoil and bake at 400 degrees until soft.
Then, boil 6-8 red-skinned potatoes in a pot with 4 cloves garlic. This usually takes 20-25 minutes depending on the size of the potatoes. Poke the potato with a fork to assess the situation. You will know when it's done.
Strain the water out of the pot, using the lid to hold back the potatoes. Take the skin off the sweet potato and add to the boiled potatoes along with:
1/2 stick butter
Dash of garlic powder
More than a dash of dried parsley
Salt and pepper to taste. Beat with a hand mixer until smooth. Serve with sprinkled bacon on top
Southern Cornbread Dressing
2 cups heirloom cornmeal (I got mine from Richardson Farms at the Barton Creek Farmer's Market)
1 heaping cup water
1/4 cup honey
5 TBS butter
5 tsps baking powder
1/2 tsp sea salt
Preheat oven to 400 degrees. Grease a small iron skillet. Combine all ingredients in a large bowl and stir until smooth. Pour into skillet. Bake for 20-25 minutes.
Dried gluten-free bread and cornbread
1 pound grass-fed ground beef (Chickamaw Farms)
1 pound pork sausage (Richardson Farms)
1 bell pepper1 onion6 chards of celery, with leaves1 bunch green onions
Fresh sage
Slap Ya Mama Cajun seasoning
Homemade chicken broth
Preheat oven to 350 degrees. Grease a 9X13 inch pan with butter or lard. Cook beef and sausage in a pan. Coarsely chop the bell pepper, onion, celery and green onion and combine with dried bread chunks in a large bowl. Then mix in the meats, when fully cooked. Add broth to moisten. Place in pan. If it still looks dry, add more broth or turkey drippings. Bake for an hour or more. You might need to increase oven temperature to 400 degrees for the last 10 minutes to brown. Serve hot with gravy.
Cabbage
1 head organic cabbage
2-4 strips of bacon
1/2 onion
1-3 TBS broth or waterDice bacon and cook it in a pot. Meanwhile, chop the onion and shred the cabbage: just cut it in half and quarter it, cutting the stalk out. Slice thin. The thinner you slice it the faster it will cook. Once bacon is done, sauté onions and then add the cabbage. Stir frequently and put a lid on it to speed things up. You may need to add some of the liquid suggested above, if it looks dry. Cook until tender.
Sweet Potato Bake
Begin by wrapping 3-4 sweet potatoes in tin foil. Bake at 400 degrees anywhere from an hour to an hour and a half, depending on their size.
In the mean time, combine the following ingredients in a large bowl:
1/2 stick butter
1/4 cup maple syrup
1/4 cup cashew cream
1/4 tsp sea salt
1 tsp cinnamon
Once the sweet potatoes are done, scoop out the flesh when they are slightly cooled. Mix well with a hand mixer and pour into a buttered 8X8 glass dish.
Now make the topping. Place all of the ingredients listed below in your food processor:
1/2 cup walnuts
1/2 cup pecans
Pinch of sea salt
1/4 tsp cinnamon
1/4 tsp cardamom
1 TBS butter
1/4 cup gluten-free oatmeal
1/4 cup date sugar or 4-6 fresh dates
Blend until smooth. Then dribble on top of sweet potatoes. Bake covered for 30 minutes and then uncovered for another 20-30 minutes at 350 degrees. Serve warm. If you are more restricted in your diet, you can easily eliminate the oatmeal and dates.
Dirty Rice
Cook rice according to package directions.
1 pound pork sausage (I love Richardson Farms pan sausage)
1 pound grass fed ground beef
1/2 green bell pepper
1/2 red bell pepper
3-4 chards of celery
1 small onion
Cajun seasoning (I like Slap Ya Mamma)
1 bunch green onion
Cook the meat in a large pot in a bit of olive oil. I like to use a potato masher to get a consistent look to the meat so you can mash it as its cooking. Meanwhile, chop all of your veggies and then add them to the cooked meat, along with the rice. Stir until well combined and top with fresh green onions.
Tahini Roasted Cauliflower
Preheat oven to 475 degrees.
With a whisk in a large bowl combine:
1/3 cup tahini
2 Tablespoons extra-virgin olive oil (or coconut oil)
1-2 teaspoons of the seasoning of your choice (I like Mt. Elbert All-Purpose Seasoning from Savory Spice Shop)
Add small cauliflower florets from one head of organic cabbage and toss to coat.
Arrange cauliflower florets in a single layer on a lightly oiled baking sheet.
Roast 15 minutes, stirring halfway through.
Remove from oven and squeeze the juice of one lemon over top. Sprinkle with fresh or dried parsley. Serve immediately (good leftover as well, particularly if you need extra vegetables for a quiche).
Fresh Vegetable Salad with a Creamy Tahini Dressing
1 beet
2-3 carrots
¼-½ red cabbage
1 zucchini
1 yellow squash
1 red onion
1 fennel bulb
1 bunch parsley
Grate the beets, carrots, cabbage, zucchini, and squash into a large bowl. Finely chop onion, fennel, and parsley. Mix all the vegetables together. Note that the type and amount of vegetables can be easily altered. Serve with the following salad dressing…
Creamy Tahini Dressing
3 Tablespoons sesame seeds
½ cup tahini
¼ cup lemon juice
¼ cup sesame oil
¼ cup olive oil
¼ cup tamari
Pinch of cayenne
1 teaspoon dried dill weed
Combine all ingredients in a jar and stir/shake well. If too thick, add a bit of water to thin it out.
Recipe adapted from “A Guide to Cooking Farm Fresh Seasonal Produce: From Asparagus to Zucchini” Third Edition (2004). Prepared by the Madison Area Community Supported Agriculture Coalition. p184.
Salad Dressing
Maple Vinaigrette
1 shallot, split in quarters
½ cup apple cider vinegar
1 cup maple syrup
1 tsp sea salt
½ tsp black pepper
2 ½ cups olive oil
Place the 1st five ingredients in a blender; blend until smooth. Place the blender on the lowest speed, and slowly pour olive oil in a continuous stream, until combined.
Balsamic Herb Salad Dressing
Hand full of fresh herbs: basil, sage, tarragon, rosemary, marjoram, thyme, etc.
¼ cup organic, balsamic vinegar
¼ cup raw apple cider vinegar
1 lemon, juiced
2 cloves garlic
1 teaspoon dried mustard
½-1 teaspoon raw honey
Dash of sea salt and pepper
1 cup organic, extra-virgin, unrefined olive oil
Place herbs, vinegars, lemon juice, garlic, mustard, honey, and seasonings in blender; mix until combined. With blender running on medium speed, slowly pour oil in a steady stream until emulsified. Store in a glass jar in refrigerator. It will harden, so set out for 10-15 minutes before serving and shake well. Serve lightly drizzled over salad greens.
Mayonnaise
3 eggs
1 1/4 tsp dry mustard
1 1/2 tsp sea salt
1/4 cup lemon juice
1 garlic clove (optional)
1 1/4 cup olive oil
Blend everything in your Vitamix, except the olive oil. Quickly increase speed to high and then slowly pour in the olive oil in a steady, smooth stream. Takes about 60 seconds to thicken. Refrigerate in a glass container. Will keep for 2-4 weeks.
Creamy Maple Salad Dressing
1 cup homemade mayonnaise
1/4 cup real maple syrup
1/4 cup of your favorite vinegar
Combine all ingredients in your blender and ENJOY on your favorite salad.
Paleo Ranch Dressing
1 cup mayo
1/4 cup full-fat coconut milk
2 TBS lemon juice
3 TBS minced fresh herbs (dill, chives, parsley)
1 clove garlic, minced
1/4 tsp sea salt
Freshly cracked pepper, to taste
Whisk all the ingredients in a small bowl until smooth. So easy, so delicious. I rarely have all the fresh herbs and dried works just as well. From Amanda Love – The Barefoot Cook.
Paleo Avocado Ranch Dressing
1/2 cup homemade mayonnaise
1/2 cup full-fat coconut milk
1 avocado, smashed
2 TBS lemon juice
3 TBS fresh or dried herbs (dill, chives or parsley)
1 clove of garlic
1/4 tsp sea salt
Cracked black pepper to taste
Combine all ingredients in a small bowl and whisk until combined. Store in fridge.
Snacks
Deviled Eggs
1 dozen eggs
4 TBS homemade mayonnaise
1 TBS apple cider vinegar
1 tsp mustard (you can use up to 2 TBS of Dijon, if you like)
4 TBS green onion, minced
2 TBS red bell pepper, minced
2 TBS parsley, minced
4 slices of bacon, chopped1-2 dill pickles, chopped (I love Pogue Mahone here in Austin), optional
Sea salt and pepper, to taste
Put a dozen eggs in a large pot and thoroughly cover in water. Bring it to a boil and then turn off the heat and let sit for 10 minutes. Then run under cool water and refrigerate - the longer the better. Then gently crack the shell and run under cool water to peel, using your fingers. Cut eggs in half and put yolks in a large bowl combined with all ingredients. Smash it all up with a fork and then fill up your eggs. Sprinkle with a dash of dried parsley and paprika.
Herbal Jello
2 cups fresh squeezed orange juice
4 scoops Vital Proteins
2 TBS honey
1 TBS liquid herbs (I like the glycetracts from Mediherb Echinacea Purpurea 1:3, Milk Thistle 1:1, Marshmallow root 1:5, and Chamomile 1:2, which is a water/alcohol extract)
Combine the orange juice and gelatin in a pot. Stir until combined and let sit for 5 minutes. Over medium heat, stir constantly until smooth. Then stir in honey and herbal extracts. Pour into a glass pan. Refrigerate.
Vanilla Chocolate Chia Pudding
3 cups homemade cashew creamer, plus 1/2 cup water*
1 TBS vanilla extract or 1 tsp Vanillamax from Bulletproof
1/4 cup maple syrup
3 TBS organic cocoa (I use hot chocolate from the Forest Wyfe – amazing!)**
Pinch of salt
1/2 cup chia seeds
Place all ingredients in Vitamix, except the chia seeds, and blend thoroughly. Place chia seeds in a large bowl and pour the chocolate milk over them; stir well and place in fridge. Remember to stir at least once before it sets up to keep the seeds from clumping. You can have fun with the ingredients, adding cinnamon, cardamom, ginger, cloves or whatever spices you like, even orange zest would be nice.
*You could also use 3 1/2 cups homemade pecan milk or full-fat coconut milk. I do not recommend even good quality store bought nut milks for this recipe. I tried it one time because I was looking for a shortcut and the final product had a very weird watery texture to it. Homemade is best!
**Another variation on the theme is to use 2 tsps of matcha, instead of the cocoa. Matcha is a powdered green tea.
Dessert
Coconut Cream
2 cans of organic coconut cream that have been refrigerated
1 TBS maple syrup
1 tsp vanilla
1/4 tsp cinnamon.
Open the cans from the bottom and pour off the liquid. Scoop the cream out into a small bowl and add the other ingredients. Whip it on high with a hand mixer.
Get Some Ice Cream
Combine all ingredients in blender and blend until smooth. Then freeze in your ice cream maker:
4 eggs (pastured)
4 egg yolks
1 tsp vanilla bean powder
Juice from 1/2 lemon or 10 drops ACV
7 TBS grass fed butter (pastured)
7 TBS coconut oil
3 TBS +2 tsps MCT oil
5 TBS xylitol
I have made many fun variations of this ice cream.
Green Tea – add 1 TBS organic Matcha
Mexican Chocolate – 1/3 cup cocoa powder and 1 tsp organic cinnamon
Chocolate Chip Cookie Dough – add chunks of Cappello’s Chocolate Chip cookie dough to the ice cream maker when the ice cream is almost frozen
Peppermint Patty – find a healthy peppermint patty option. I get some from Trader Joe’s that only have three ingredients: honey, chocolate and mint. Put them in the freezer beforehand, chop them up, and then add a handful or two to the ice cream while it is freezing in the ice cream maker.
You can also make a “Rootbeer” float using the vanilla ice cream with Live Soda Kombucha Rootbeer or make a Dreamsicle float using vanilla ice cream with Live Soda Kombucha Dreamy Orange. Both are an outstanding way to cool off in the summer months.
Harvest Pie
1 cup each: dried apricots, prunes, cranberries
1/2 cup raisins
1/2 goji berries
2 cups chopped apples and pears
1/2 cup chopped walnuts
4 TBS butter
2 tsp pumpkin pie spice
Pinch of salt
Cut apricots and prunes into bite size pieces in a large pot. Add all remaining fruit. Add apple juice and simmer on low for about 15 minutes. You might need to add a bit of arrowroot to thicken. Remove from heat and cool. Stir in butter, spices and salt. Pour into a nut-based pie crust (see below for crust recipe). Refrigerate. Serve with coconut whip cream.
Cashew "Cheesecake"
For crust,
Combine all ingredients in food processor until blended, then press into an 8-inch springform pan:
1/2 cup raw pecans
1/2 cup pitted dates
1/4 cup shredded coconut
2 TBS butter or coconut oil
Pinch of sea salt
For filling*,
Combine all ingredients in your Vitamix until smooth. Then pour on top of crust. Freeze for 4 hours to set and then move to refrigerator:
3 1/2 cups cashews that have been soaked overnight in water (this is an important step that releases the nutrition of the cashews)
2/3 cup maple syrup
2/3 cup coconut oil, gently melted
2/3 cup fresh lemon juice
1-2 teaspoons of vanilla extract or crushed vanilla beans
Zest of 1 lemon (optional, for a more lemon flavor)
For Raspberry topping,
Combine all ingredients in your Magic Bullet until smooth and then drizzle on your "cheesecake" upon serving:
1/2 cup raspberries
1/4 cup water
1 tsp honey
1 tsp vanilla extract
1 tsp nut milk
*I have made many variations of this cheesecake, which include:
Lemon Green Tea – use zest of 1 lemon and add 1 TBS organic Matcha
Raspberry Lime – ½ cup fresh raspberries and use lime juice instead of lemon juice, also add zest of one lime to the raspberry sauce
Pumpkin Cinnamon – add 1 cup organic canned pumpkin, along with 1-2 TBS pumpkin pie spice (use more for a robust flavor)
Orange Dreamsicle – add 1 additional teaspoon of VanillaMax, zest of one orange, and use orange juice instead of lemon juice
Gluten-Free Oatmeal Cookies
1 1/2 cups GF oats
1 1/2 cups almond flour
1/2 teaspoon sea salt
1/2 teaspoon baking soda
1 TBS cinnamon
2 TBS freshly ground flax seed
1/4 cup maple syrup
1/4 cup honey
1/4 cup coconut oil
1/4 cup butter, softened
1 egg
1 TBS vanilla
2 cups of add-ins (dark chocolate chips, raisins, chopped nuts, coconut, cranberries, etc)
Preheat oven to 350 degrees. Combine dry ingredients in a large bowl. Add the wet ingredients and mix well. Drop by spoonful on a parchment-lined baking sheet. I like them a little under cooked, about 8-10 minutes depending on their size.
Gluten-Free Ginger Snaps
1 1/2 cups almond flour
1/2 cup butter or coconut oil
1 cup arrowroot
1/2 cup maple sugar
1 TBS vanilla extract
1 1/2 teaspoons ground ginger
1 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp ground cloves
1/2 tsp sea salt
Preheat your oven to 300 degrees. Place all your ingredients in your food processor and blend well. Form into small balls on a parchment-lined cookie sheet. After 5 minutes in the oven, press each cookie with a fork. Continue baking for another 10-15 minutes until done.
Pumpkin Crumble Bars
Preheat oven to 350 degrees
In a large, bowl whisk together:
1/2 cup creamy almond butter
1/2 cup pumpkin puree
1/3 cup maple syrup
2 large eggs, slightly beaten
Then add:
2 tsp cinnamon
1/2 tsp ground ginger
1/4 tsp ground or freshly ground nutmeg
1/2 tsp baking soda
Pinch of sea salt
Whisk until combined and pour into an 8x8 inch glass pan smeared with coconut oil.
For topping*, combine all ingredients in your food processor until smooth:
1/2 cup pecans
1/3 cup almond flour
1/2 tsp ground cinnamon
Pinch of sea salt
1 TBS maple syrup
1 TBS coconut oil or butter
Sprinkle the topping onto the batter and bake for 25 minutes or under firm to the touch.
*You can make these even more wonderful by sprinkling dark chocolate chunks on top.
Grainless Granola Balls
½ cup raw pecans
½ cup raw pumpkin seeds
½ cup almond flour
1 tsp cinnamon
½ teaspoon sea salt
1 cup raw walnuts, chopped
¼ cup dried cranberries, chopped
¼ cup mini dark chocolate chips
¼ cup honey
2 TBS almond butter
1 TBS vanilla
Preheat oven to 350 degrees. In a food processor, combine the pecans, pumpkin seeds, almond flour, cinnamon and salt. Pulse until a coarse meal forms and then transfer to a medium-sized bowl. Stir in the walnuts, dried cranberries and chocolate chips. Then add honey, almond butter, and vanilla. Stir gently to combine. The dough is thick. Form balls, arrange on cookie sheet, and cook for 20-22 minutes.
Blueberry Nut Balls
Place 4 pitted dates in food processor and blend until a paste forms.
Add:
1 cup raw walnuts
1/2 cup raw macadamia nuts.
Blend again until finely chopped.
Slowly pour in:
2 TBS of coconut oil and blend just until combined. Slowly stir in 1/4 cup coconut flakes and 1/2 cup blueberries. Roll into small balls and then dredge in more shredded coconut.
Peanut Butter Cookie Treats
¾ cup butter, softened
1 cup peanut butter (plus extra for filling)
1 cup xylitol (or other healthy sweetener, maple sugar works well)
2 large eggs
1 TBS vanilla extract
2 ½ cups almond flour
¼ teaspoon sea salt
1 tsp baking soda
Preheat oven to 375 degrees. In a large mixing bowl, combine butter and peanut butter; mix on high until smooth. Add xylitol until fluffy. Add eggs one at a time, mixing slowly; then add vanilla. Combine dry ingredients in another bowl and then add to wet mixture. Mix just until combined. You will need a cookie scooper that yields 2-inch cookies. Once you place these cookie dough balls on a parchment-lined cookie sheet, you will then want to gently flatten them. Bake for 8-10 minutes. Once cooled, add a spoon full of peanut butter to the middle of the flat side of the cookie and then use a second cookie to make a sandwich.
Lemon Almond Cookies
2 cups almond flour
1/4 cup butter
1/4 cup raw honey
1/2 tsp vanilla or almond extract
1/4 tsp sea salt
Zest of 1 lemon
Preheat oven to 350 degrees. In a medium bowl, combine all ingredients and mix well with a hand mixer. Really well. The dough will look like it's not coming together but stay with it. Drop the batter by rounded tablespoons on to a parchment-lined cookie sheet. Shape into balls and press flat with your fingers. The dough behaves better if you place it in the freezer for 10-20 minutes but it should be fine as is, just a little sticky. Bake for 8-10 minutes (better undercooked).
Once cooled, prepare the frosting:
2 TBS butter
2 TBS raw honey
1/2 tsp vanilla or almond extract
Zest of 1 lemon
Pinch of sea salt
Place all ingredients in a small bowl and beat well with a hand mixer until creamy. Use a small knife to frost the cookies.
Beverages & Shakes
Kava Colada*
Add the following ingredients to your Vitamix:
1 can full-fat coconut milk
1 ripe banana
2 heaping cups of frozen pineapple
1 TBS vanilla
6-8 Kava Forte tablets from MediHerb ground to a powder in a coffee grinder or crushed with a mortar and pestle.
*You can also add 1 cup frozen strawberries and/or blueberries for a Berry Kava Colada and during the fall and winter season, you can add 1 can organic pumpkin, along with 1-2 TBS pumpkin spice mix.
Coconut Lime Blueberry Shake
1 cup frozen blueberries
1 cup ice cubes
1 frozen banana in chunks
1/2 avocado
1 TBS honey
Zest of 1 lime
Fresh juice of 1-2 limes
1 can full-fat coconut milk
Place all ingredients in blender and combine until smooth.
Cashew Creamer
Grind 2 cups of cashews in your Vitamix.
Then add:
2 cups water
2 teaspoons honey
1 TBS vanilla
1/2 teaspoon of cinnamon
pinch of sea salt.
Blend until creamy. Pour into a quart glass jar and store in fridge.
Pecan Milk
2 cups pecans
3 cups water
1 TBS vanilla extract
Pinch of sea salt
Nut milk bag
Begin by blending the pecans and water in blender or Vitamix. Blend until smooth. Then, pour into a nut milk bag and squeeze the milk out, over a bowl. Pour into glass jar with sea salt and vanilla. Shake well. This makes about a quart. Feel free to stretch your nut milk out by adding 4-6 cups of water, instead of the 3 cups, which makes creamier milk.
Please see my online videos for a cooking demonstration on how to make these nut milks.
