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no-grain english muffins

12/3/2018

Great English muffins! You can also add other seasonings or vegetables for a different flavor. I love to add Green Chilies to add a different flavor. Wonderful! These are also awesome when made with herbs like rosemary as well. These No-grain English muffins are excellent for making sandwiches! Enjoy!

INGREDIENTS

1 1/2 cups of Almond Flour
6 Eggs (beaten)
6 Tbsp. / 3 ounces melted Butter (Grass-fed)
1 Tbsp. of Baking Powder
1/2 Tbsp. of Sea Salt

DIRECTIONS & PREPARATIONS

Preheat oven to 350 degrees F.
In a bowl, stir together all ingredients until thoroughly mixed.
Grease the muffin rings. Place the rings on a cooking sheet lined with parchment paper or use a silicon baking mat.
Sprinkle a little almond flour on the mat inside of each ring. Fill each ring with the muffin batter.
Bake the muffins for 20 minutes or until they are lightly browned on the top, watching carefully so they do not burn.
Allow the muffins to cool for several minutes on the sheet. Once they are firm, use a thin spatula to move the muffins onto a cooling cloth or rack and remove the rings.
When ready to serve, fork-split the muffins, butter and lightly brown the inside in a saute pan or toast in a toaster oven and then butter, if desired.
Makes 6 muffins.

easy tuna green chile zoodle casserole

11/5/2018

Easy and delicious tuna casserole that's loaded with great protein and low carb. I love the pizazz and tang the green chilies provide to this hearty, yet healthy dish.

INGREDIENTS

3 6-7 inch Zucchini (see notes for prep)
2 5 oz. canned Tuna
4 oz. diced Green Chiles
1/2 Cup real Mayo with olive oil (add 1/4 cup more if you want extra creamy)
2 Tbsp. chopped Chives (plus extra for topping)
1/2 tsp. Seasoning Salt of choice or natural Sea Salt with dehydrated garlic or onion added
1 Tbsp. organic Mustard (spicy or regular without added sugar)
1/4 tsp. Garlic Powder
1/4 tsp. Black Pepper
1/2 cup chopped Yellow Onion
1/2 cup chopped Celery
1 Tbsp. Avocado or Olive Oil
2 Tbsp. Coconut Flour "sifted" (Almond flour works too, but does not hold together as well as other flours.)
1/2 cup Coconut Milk or Cream without additives
1/2 tsp. Chili Pepper or Red Pepper Flakes
Parsley to garnish (optional)

DIRECTIONS & PREPARATIONS

Wash and clean your veggies.
Preheat oven to 350F.
Oil a 9x13 shallow casserole dish. Set aside.
Ribbon cut or spiralize your zucchini into noodles. Press/squeeze as much excess water out of them as you can. You can do so with a paper towel. Set aside. (See notes on how to remove excess water from zucchini noodles first.)
In another bowl, combine your tuna (drained), mayo, green chiles, chives, mustard, pepper, and garlic powder. Mix thoroughly. Set aside.
Oil a medium skillet. Add in onion, celery, and seasoning of choice. Cook for about 6 minutes until onion browns a bit.
Next add coconut flour and milk to the skillet. Stir together with the celery and onion mix until no longer clumpy. This basically acts as a thickener. It's okay if it's not a smooth mixture, just make sure it's mixable when adding to the zucchini noodles.
Add your zucchini noodles to the skillet and toss all together. Cover and let the noodles and mix cook together for 1 or 2 minutes on medium heat until zucchini is softened, but not thoroughly cooked. Don't let it get soggy.
NOTE -> Try to press out ALL water from tuna and zucchini before mixing all together. You don't want the casserole to have too much liquid.
Remove skillet from heat and pour contents into a large bowl.
Mix your tuna/green chile mix in the same large bowl (with the zoodles/milk/onion mix).
Toss everything together.
Pour mix from the large bowl into your casserole dish. Top with extra seasoning of choice.
Bake for 10-15 minutes or until edges are brown. If the casserole does not brown after 15 minutes, leave in an extra 5-10 or until crispy edges.
Broil last minute or so to make crispier edges.
Remove from oven.
Garnish with optional parsley, chives, and top with red chili pepper flakes.
Serve immediately.
Keeps well in sealed container in fridge for up to 1 week. Freezes for up to 6 weeks, but will contain extra water once thawed out.

NOTES

Feel free to freeze this dish, but it will have extra water once thawed due to zucchini. I simply add in more flour or a but more fresh zucchini.
**** To avoid the coconut flour/milk mixture is too clumpy, sift your coconut flour before hand. OR you can just add a few more Tbsp. coconut milk while mixing. You want this to be your "thickener" for the casserole. The flour will also add a little crunch when baked.

ZUCCHINI NOODLE NOTES -> Try to press out ALL water from tuna and zucchini before mixing all together. You don't want the casserole to have too much liquid. You can also place the zucchini noodles on a baking sheet and "bake" at 250F for 20-30 minutes (depending on the thickness).
Serves 5-6.

chocolate sweet potato pudding

11/5/2018

A very tasty and creamy treat! A healthy substitute for chocolate pudding or any dessert. Be careful and not eat too much, it is so delicious!

INGREDIENTS

2 medium Sweet Potatoes (1/2 lb. total)
1/4 cup Cacao Powder
1/4 cup full fat Coconut Milk
2 Tbsp. Maple Syrup
1 tsp. Vanilla Extract
1/8 tsp. Sea Salt
Optional: Add some Orange Extract or Orange Olive Oil for additional flavor.

DIRECTIONS & PREPARATIONS

Bake the sweet potatoes and let them cool, then peel.
Place the sweet potato flesh in a blender with the rest of the ingredients.
Blend until smooth and creamy.
Serve on its own or chill it first.

Makes 3-4 servings.

*******Also, you can make whipped cream out of our full fat coconut cream and top this pudding with the rich, creamy and thick topping!!!!

curried cauliflower rice kale soup

11/4/2018

This soup is an easy soup recipe and nutritious meal-in-a-bowl. Roasted curried cauliflower "rice" with kale and even more veggies to fill your bowl! A delicious soup to make again and again!

INGREDIENTS

5-6 cups of Cauliflower florets (about 3-4 cups when "riced"). See notes.
2-3 Tbsp. Curry Powder or Curry Seasoning (turmeric is usually included in the curry seasoning/powder)
1 tsp. Garlic Powder
1/2 tsp. Cumin
1/2 tsp. Paprika
1/4 tsp. Sea Salt
2-3 Tbsp. Olive Oil for roasting
3/4 cup Red Onion, chopped
1 tsp. minced Garlic
2 tsp. Olive Oil or Avocado Oil
8 Kale Leaves with stems removed and chopped
2 cups (5 oz.) chopped Carrots
4 cups Chicken Broth
1 cup Almond Milk or Coconut Milk (the drinking kind works best and is smoother).
1/2 tsp. Red Pepper or Chili Flakes (use less if you don't want as spicy)
1/2 tsp. Black Pepper
Salt to taste after cooked

DIRECTIONS & PREPARATIONS

Preheat oven to 400F.
In a small bowl, toss your cauliflower florets with the curry powder, garlic powder, cumin, paprika, salt, and 3 Tbsp. oil.
Spread the cauliflower florets on a baking dish or roasting pan. Place in oven and roast for 20-22 minutes until tender but not overcooked. I like them slightly under cooked.
Remove and set aside.
While the cauliflower is cooling, prep the rest of your veggies by chopping them up on a cutting board.
Next place cauliflower florets in a food processor or blender and pulse a few times until the cauliflower is chopped or "riced".
Once all the cauliflower is riced and kale/veggies are chopped, prepare your cooking pot.
Place onion, 2 tsp. oil, in large stock pot and saute for 5 - 8 minutes until softened. Add minced garlic and cook 30 seconds, until fragrant
Next add in your broth, milk, veggies, cauliflower "rice", and the red chili pepper and black pepper.
Bring to a quick boil, reduce heat and simmer for another 20 minutes or so until veggies are cooked through.
Add dash of sea salt if desired once ready to serve.
Garnish with herbs and nut/seed crackers crumbles.

notes

On making cauliflower rice: If you don't have a food processor, just finely chop the cauliflower. You can also buy pre-riced cauliflower and roast it. Be sure not to over process the cauliflower when cooked. You don't want to make a puree. Just lightly chop.
Feel free to use other veggies besides kale and carrots. All work great.
I found that almond milk works great in this recipe. Keeps it light and smooth. Cashew and coconut milk work as well.
You can add other toppings such as crackers, nuts, cheese, etc. You can also add in cooked chicken or meat.

Greek dressing

11/4/2018

Outstanding Greek dressing! I love this! And it is great when adding even more herbs! Use this on salad or as a marinade on chicken, beef, lamb, and even fish. The possibilities are endless, even wraps are great with this.

INGREDIENTS

1/2 cup Olive Oil
1/4 cup Vinegar
2 tsp. Garlic Powder
2 tsp. Dried Oregano (2 Tbl fresh)
2 tsp. Dried Basil (2 Tbl fresh)
1 1/2 tsp. Salt and Pepper
1 1/2 tsp. Onion Powder
1 1/2 tsp. Dijon Mustard

DIRECTIONS & PREPARATIONS

Combine all ingredients in a container with a lid. Shake until combined. Or, combine all ingredients in a food processor and mix thoroughly.

chicken, sweet potato, and coconut stew

10/31/2018

This supremely satisfying stew will leave everyone full, happy, and definitely want more! It's healthy AND delicious comfort food at its best.

INGREDIENTS

For the Spice Mixture:

1/4 cup freshly squeezed Orange Juice
1 Tbsp. Paprika
1 tsp. ground Cumin
1 tsp. ground Coriander
1 tsp. ground Turmeric
1/4 tsp. Cayenne (less if you're sensitive to spice)

For the Stew:

3 Tbsp. Coconut Oil
1 large Onion, chopped
2-inch piece fresh Ginger, peeled and minced
8 cloves fresh Garlic, chopped
1 can (15 oz.) diced Tomatoes and their juices
1/2 cup unsweetened, whole Coconut Milk from a can (shake well)
2 cups regular Chicken Broth (Also stock is great as well)
1 lb. Sweet Potatoes, peeled and cut into 1/2 inch pieces
2 lbs. boneless, skinless Chicken Thighs, towel-dried and cut into bite size pieces
Kosher Salt and freshly ground Black Pepper

Garnishes: Cilantro, Unsweetened Coconut Flakes, Crushed Pistachios, Pumpkin Seeds, drizzle with your favorite oil (garnishes highly recommended for texture and depth of flavor.)

DIRECTIONS & PREPARATIONS

In a bowl, combine all ingredients of Spice Mixture together until well incorporated. Set aside.
In a Dutch oven or large/heavy pot, add 2 Tbsp. coconut oil and heat until hot. Add onions and cook/stir over medium heat until softened, 4 minutes. Add ginger and garlic, continuing to stir another 2 minutes. Add the Spice Mixture that was set aside. Stir well for 1 minute.
Add tomatoes plus their juices and coconut milk. Stir frequently 2-3 minutes. Add broth and 1/2 tsp. kosher salt. Bring to a simmer for 10 minutes. Add sweet potatoes, stirring occasionally; cook until tender, 20 minutes. Taste stew; if needed, add more kosher salt and freshly ground black pepper.
Meanwhile (while stew is cooking) heat 1 Tbsp. coconut oil in a large saucepan over medium high heat. Sprinkle chicken with 1/2 tsp. kosher salt and 1/4 tsp. freshly ground pepper. Place chicken in a single layer in saucepan and let brown for 4 minutes on first side. Flip with tongs for 3 minutes of browning on second side. Do this in 2 batches if needed to avoid overcrowding (if crowded, chicken won't brown). Add browned chicken to the hot stew; stir to combine.
Serve stew with garnishes, over rice or just as it.

Serves 8.

creamy bacon garlic spaghetti squash

10/17/2018

Healthy and easy to make! Get ready to dig into some serious delicious and healthy eats!!

This will satisfy anyone's craving for rich and creamy deliciousness!

INGREDIENTS

3-4 cups cooked Spaghetti Squash
8 pieces cooked Bacon, chopped in pieces
1 1/2 cups steamed Broccoli

For the Sauce:

1 cup full fat Coconut Milk
1 medium Egg
1 tsp. Sea Salt
1 tsp. Garlic Powder
Fresh Ground Pepper, to taste

PREPARATION & DIRECTIONS

Cut spaghetti squash in half lengthwise. Use a large spoon to scrape the seeds from the center. Lay face up on a baking tray, and brush lightly with olive oil. Bake on 450F for 25 minutes. Set aside to cool then scrape all the meat from the squash and add to the casserole dish.
In a saucepan, whisk together all the ingredients for the cream sauce.
Heat the sauce on the stove over medium heat. Continue whisking the sauce while it cooks for about 5-8 minutes until it thickens, (reduces down to a thicker liquid)
In a casserole dish, add the steamed broccoli and bacon to the cooked spaghetti squash. Then pour the cream sauce over the casserole. Heat in the oven on 400F until warm or save for later.

naturally fermented pickled beets

10/10/2018

This is one of Dr. Don's super-foods! Very tasty and super easy pickled beet recipe. There are many other things to add to your beets but this is a great beginning. Start here and experiment with adding other of the suggested ingredients. Enjoy!

ingredients

6 medium Beets
1 Tbl. Sea Salt
2 cups Non-Chlorinated Water
Optional Seasonings: Garlic, Horseradish, Mustard Seeds, Coriander Seeds, Fennel Seeds, Cinnamon Stick, Cloves or a pickling blend.

DIRECTIONS & PREPARATIONS

Cut the tops off the beets, leaving about 1 inch on top of the beet (reserve the tops for later, these are great sauteed or in salad). Cut the root end off just above the root. Wash and dry the beets.
Poke holes in the beets in several places, place on a baking sheet and bake at 300 degrees for about 3 hours or until soft.
Let cool slightly. Using gloves, or a couple of towels (paper or cloth) peel off the skin and chop into 1/4 inch slices.
Pack beets firmly into a very clean wide-mouth quart-sized canning jar.
Make a brine of sea salt dissolved in water.
Pour the brine over the beets until the liquid is 1 1/2 inches from the top of the jar. The beets need to be submerged in brine.
Cover tightly and keep at room temperature for about 3 days before transferring to cold storage.

Makes 1 jar of pickled beets.

Parsnip & cauliflower soup

10/10/2018

Try this soup in the cooler fall and winter. This soup is not only delicious it is good for liver detox and the autoimmune system.

Rich and hearty and good for you all at the same time!!!!

INGREDIENTS

1 Cauliflower - small head, chopped
2 cloves Garlic - minced
1 whole Leek - thinly sliced. (I added 2 leeks, whites to light green parts only.)
2 Parsnips - peeled and chopped.
5 cups Bone Broth
1 cup Coconut Milk - full fat
4 Bacon slices - cut into 1/2-inch strips
1/8 tsp. White Pepper
1 tsp. Salt

***How to Clean the Leeks:
1. Leave the bottoms on, although you can trim the little roots off. This keeps them from falling apart. Make several slices from the bottom of the leek all the way through the tops.

2. Either clean the leeks under running water or submerge them in a bowl of clean cool water. There is a lot of sand so be sure to clean them thoroughly.

3. Remove the root end and slice the leeks from the white parts to the light green parts. These are the most tender and flavorful. You can slice in circles, then half circles, or cut the leeks in half and thinly slice for topping of the soup or lightly fry for a crispy topping treat.

DIRECTIONS & PREPARATIONS

Cook bacon strips over medium heat until your desired crispness; set aside.
Saute garlic, leeks, cauliflower and parsnips in remaining bacon fat until tender.
Add in all remaining ingredients, except the cooked bacon. Bring to a boil and let simmer for 15 minutes. Then ladle soup in a blender and blend to desired consistency. ***Or, if you have a stick blender you can blend the soup right in the same pot.
Season to taste and serve with bacon pieces atop. And, drizzle with your favorite oil. Olive, Avocado, Coconut, Walnut, Pumpkin, etc.

super Ginger tea

10/10/2018

This beverage is great hot or cold! This is an outstanding tea that has excellent health benefits.

Drink it everyday and it is also excellent for nausea and anytime someone needs a little immune system boost.

Ingredients

1 gallon Water
1 piece Ginger Root, 3-4 inches long
12 Green Tea Bags

DIRECTIONS & PREPARATIONS

Cut ginger into 1/4 inch slices - do not peel.
Put ginger in water. Heat on high until it boils.
Put lid on and turn off heat, but leaving the pot on the burner for 45 minutes.
Open lid, put in tea bags, and replace lid. Let it steep for 10-12 minutes.
Allow beverage to cool. Discard tea bags and ginger. Strain and put liquid back into the gallon jug or another container.