Making Healthy Taste Good!

Celery Root Fries
This is a nice change up to traditional fries. Can't take credit for the idea myself. I got it from "The Art of Eating Well."
  • 1 celery root, cleaned and peeled
  • 3 tbsp olive or avocado oil, divided
  • Salt and pepper to taste
  1. Preheat oven to 375 degrees
  2. Slice celery root into steak fry size
  3. Line on baking sheet and toss with ½ oil and salt and pepper.
  4. Bake for 15 min. Remove from oven to flip. If necessary, toss again in remaining oil.
  5. Put back in oven and continue baking for another 30 minutes or until done.


Spiced Pear Smoothie
This is an idea I got from Dr. Mark Hyman's recipe.
  • Milk of choice, I use cashew milk flavored with cinnamon and vanilla
  • handful of greens, spinach or kale
  • 1-2 tbsps soaked chia seeds
  • ½ pear, more if you like sweeter, also nice to try frozen
  • ¼ avocado or 1 tbsp coconut oil for a healthy fat
  • Plain protein powder, I like Miessence
  • 1-2 tsp pumpkin pie spice, depending on your liking
  • Chunk of fresh ginger, peeled, optional if you like a little more nourishment and spice
  • ½ tsp ground tumeric, optional, also for a little more nourishment and spice
  1. Soak chia seeds in water for about 10 mins.
  2. Add rest of ingredients plus chia seeds to blender, mix and enjoy.
  3. If using kale you may need to blend longer as the leaves are a bit tougher.
Sausage and Squash Soup
This is my new favorite lately. The contrast between the sweetness of the butternut squash and the sausage is a really nice combination.
  • 1-2 tbsp olive oil
  • 1 medium sized butternut squash, cooked beforehand
  • 1 medium sized sweet onion, chopped
  • 1 package of Sweet Italian Chicken Sausage ( I use al fresco), chopped into uniform bite-sized pieces
  • 1 box unsalted chicken broth
  • 1 tsp each rosemary and thyme, or to taste
  • Salt and pepper to taste
  1. Preheat oven to 350. Cut your butternut squash in half and clean out seeds.
  2. Oil cut side and place cut side down on cookie sheet.
  3. Bake for 45 minutes or until soft. Let cool.

  4. Heat soup pan over medium-high heat. Then add olive oil.
  5. When oil is evenly spread across bottom, add onions. Saute until softened, about 3-5 minutes.
  6. Add sausage and cook together for 5 minutes or until bottom of pan starts getting brown.
  7. Scoop cooked squash out of the skin and add to pot.
  8. Pour in chicken broth and add the herbs. Cover and simmer for 20 minutes.
  9. Let the soup cool down for a bit and then puree with a handheld blender until smooth.
  10. Serve and enjoy.

  11. If you don't have time to precook your squash, you can cube it into bite-sized pieces and add to soup. Just simmer longer until the squash is tender enough to puree.

  12. Serves 4-5.
Gluten-free, dairy-free Mint Patties and Chocolate Mint Cookies
Adapted from a recipe from

Tip: When removing them from the pan, let them warm up a little so they can be removed easier.
  • Mint Pattie
  • 1 cup unsweetened dried coconut
  • ⅓ cup coconut oil
  • 1 tbsp raw honey
  • 1 tsp peppermint extract

  • Chocolate Mint Cookie
  • 2 ½ cups almond flour
  • ½ coconut sugar (next time I am going to try ⅓ cup)
  • ½ cup cocoa powder
  • ½ cup coconut oil, melted
  • 1 tsp peppermint extract
  1. Mint Pattie:
  2. Place coconut in food processer and pulse until powder.
  3. Add rest of the ingredients and pulse until combined.
  4. The original recipe calls to dip them in melted chocolate. I like them plain, but a healthy medium would be to drizzle melted chocolate on them before chilling. I pressed them into a mini cupcake pan, half alone and half over recipe below.
  5. Makes 8-10 mini cupcake size.

  6. Chocolate Mint Cookies
  7. Mix all ingredients together. Press dough out into the bottom layer of a 8×8 baking pan or individual cupcake holders. I use mini cupcakes.
  8. I like to top some of them with the mint filling recipe. Let chill for one hour and enjoy.
  9. Same holds true as with the Mint Filling recipe. You can dip these in chocolate. I like them plain, but a healthy option would be to drizzle melted chocolate over the tops.
  10. Makes a dozen mini cupcake size.
Dairy Free Chocolate Mousse
Adapted from The Healthy Cook Note: It did have a strong banana flavor, so if that is not your thing I would half the banana with ½ cup berries or dried cherries.
Recipe type: Dessert
  • 2 large ripe avocados
  • 1 banana
  • 1 tsp vanilla extract
  • ½ tsp cinnamon
  • ½ cup unsweetened cocoa powder
  • ⅓ cup maple syrup
  1. Combine avocados, banana, vanilla, cinnamon, cocoa and maple syrup in food processor or blender.
  2. Blend until smooth.
  3. Refrigerate for at least 2 hours. (The longer it chills, the better the flavors come together. I recommend overnight.) Serve on its own or with fresh berries.
Perfect Salad Dressing
Between freshly picked lettuce from my husband's garden and this homemade dressing, we have enjoyed at least a salad a day all summer long. Light and refreshing, this would compliment any salad.
  • ⅓ cup olive oil
  • ⅔ cup apple cider vinegar
  • 1 tablespoon maple syrup
  • 1 medium garlic clove
  1. Mix together oil, vinegar and maple syrup in any container you like to use for dressings.
  2. Use a garlic press or mince garlic into fine pieces. Add to dressing.
  3. Shake and serve.
  4. I hope you enjoy it as much as we do!
Morning Oatmeal
Prep time
Cook time
Total time
I love the idea of oatmeal in the morning, but it never fills me up for long. So I came up with this balanced (protein, carb and healthy fat) combination which is loved by my whole family. I make a big pot in the morning and everyone can garnish as they like. Double the recipe for a quicker breakfast during the week.
Recipe type: Breakfast
Serves: 3-4
  • 3 cups liquid, I use ½ coconut water and ½ filtered water
  • 1 cup oats, I use Trader Joe's gluten free
  • 1-2 tsp ground cinnamon
  • 1 tbsp coconut oil
  • ½ cup quinoa
  • 2 tsp chia seeds, soaked in filtered water
  1. I start by bringing my liquid to a boil. Add the cinnamon and coconut oil.
  2. Once the liquid is boiling I add the oats and quinoa. I start soaking the chia seeds at this time.
  3. Bring the heat down to simmer and let cook for about 15-20 mins, stirring frequently.
  4. Once the liquid has been incorporated, I add the chia seeds and let cool.
  5. I like to add natural applesauce, walnuts and a little more cinnamon. My husband likes bananas, walnuts, cinnamon and maple syrup (shown).
Mexican Salad
I have made a version of this without the quinoa but decided to try it over quinoa to add some protein. My whole family loved it. It was gone in minutes.
  • 3 cups cooked quinoa, I cook mine in chicken or vegetable broth for more flavor
  • Half of red, yellow or orange pepper, cleaned and chopped into small pieces
  • 1 bunch thin scallions, cleaned and chopped
  • 1 cup cooked corn, always organic!
  • 1 can black beans, drained and rinsed
  • ¼ cup olive or avocado oil
  • Juice of 1½ limes
  • 2 tsp ground cumin
  • Salt and pepper to taste
  • Fresh cilantro to garnish
  1. Cook quinoa following the directions provided on package.
  2. Toss all ingredients, except cilantro, with warm quinoa so all flavors can blend. Then chill for at least an hour.
  3. Garnish with freshly chopped cilantro and serve.
Overnight Carrot Cake Oatmeal
Prep time
Total time
It may take a few extra minutes the night before, but so convenient to have such a satisfyingly healthy breakfast ready for you in the morning. I especially like this because it is not as starchy as cooked oatmeal.
Recipe type: Breakfast
Cuisine: Healthy
Serves: 1
  • ½ cup rolled oats, I use gluten free
  • ½ medium carrot, grated
  • 1½ Tbsp shredded coconut, unsweetened
  • 1 Tbsp walnuts or pecans
  • 1 Tbsp ground flaxseed
  • 1 Tbsp raisins
  • ½ tsp cinnamon
  • 1 tsp himalayan sea salt
  • ½ tsp real vanilla extract
  • ¾ cup milk of choice
  1. Mix all the ingredients together in a mason jar. Stir to combine all the ingredients. Cover and refrigerate.
Dairy Free Cream of Mushroom Soup
To intensify flavors try roasting the leeks and mushrooms first. Prep and toss in olive oil. Roast in 400 degree oven for 10-15 minutes.
  • 1 tablespoon extra-virgin olive oil
  • 2 small leeks, cleaned and roughly chopped
  • 1 generous cup new potatoes, cleaned and chopped
  • 2 cloves garlic, minced
  • 16 oz Baby Bella mushrooms, or mushroom of your choice, cleaned and quartered
  • 4-5 cups chicken or vegetable broth, just enough to cover vegetables
  • 1 teaspoon of dried thyme
  • Sea salt and pepper, to taste
  • ⅓ cup sherry wine, optional
  1. In a large soup pot, heat extra-virgin olive oil over medium heat. Cook leeks for about 1 min and then add potatoes and garlic and cook an additional 4-5 minutes or until softened.
  2. Add mushrooms and cook for another two minutes, stirring throughout.
  3. Add vegetable broth and thyme, then sea salt and pepper, to taste. Bring to a boil, then reduce heat to low and simmer uncovered until vegetables are tender - about 15 to 20 minutes.
  4. Add wine if using.
  5. Use a hand blender in the soup pot and blend until desired consistency or us a blender for same result. Be careful to allow the steam to escape during blending.
Zucchini Soup
This is my go-to soup recipe. It can be served hot or cold. You can also substitute a number of vegetables for the zucchini. I use broccoli, butternut squash, as well as a mixture of roasted winter root veggies.
Recipe type: Soup
  • 2 T olive oil
  • 2 cloves of garlic, minced
  • 2 large onions, chopped
  • 5 zucchinis, sliced about 5-6 cups
  • 1 box organic, low sodium chicken broth, about 4 cups
  • Dry or fresh dill to taste
  1. In large sauce pan, sauté onions and garlic in olive oil until onions are soft.
  2. Add zucchini and sauté for 3 to 4 minutes.
  3. Pour in box of chicken broth
  4. Cover and simmer for 10 to 15 minutes. Let cool for 5 and puree in a blender, being careful not to cover tightly so heat can escape, or with immersion blender.
  5. Sprinkle in dill and serve.
Ribollita is like minestrone, but includes beans instead of pasta. In Italy it is traditionally served ladled over bread and a rich green vegetable. I use spinach, and though it would be delicious, I omit the bread!
  • 3 tbsp olive oil
  • 2 onions, chopped
  • 2 carrots, sliced
  • 4 garlic cloves, crushed
  • 2 celery sticks, finely sliced
  • 1 fennel bulb, trimmed and chopped
  • 2 large zucchini, finely sliced
  • 14 oz can tomatoes
  • 3 ¾ cup vegetable broth
  • 14 oz can white beans, drained
  • Salt and pepper
  • 1 lb young spinach
  • ½ cup fresh basil, cut into ribbons
  1. Heat oil in large pan. Add onions, carrots, garlic, celery and fennel and sauté for 10 minutes. Add zucchini and continue cooking for 2 more minutes.
  2. Add tomatoes, stock and beans and bring to a boil. Reduce heat, cover and simmer gently for 25-30 minutes, until all the vegetables are tender. Season with salt and pepper.
  3. To serve, place small piece of fresh bread in bowl, optional. Top with small handful of spinach. Ladle soup over bread, optional, and spinach. Garnish with fresh basil, also optional.
Tuscan Kale Salad
Adapted from a recipe of Dr Andrew Weil
Recipe type: Salad
  • 1 medium size butter nut squash
  • 4-6 cups kale, loosely packed, removed
  • juice of 1 lemon
  • 3-4 tablespoons extra-virgin olive oil
  • 2 cloves garlic, mashed
  • salt & pepper, to taste
  • hot red pepper flakes, to taste
  • ⅔ cup grated Pecorino Toscano cheese or other type of goat cheese, optional
  • ½ cup toasted pine nuts
  1. Peel and chop butternut squash. Toss in olive oil, arrange in a single layer on a cookie sheet. Bake in 350 degree oven for 30 minutes.
  2. Remove kale leaves from rib. Slice or tear leaves into bite size pieces.
  3. Whisk together lemon juice, olive oil, garlic, salt, pepper, and a generous pinch (or more to taste) of hot red pepper flakes.
  4. Pour over kale in serving bowl and toss well. Let kale sit for at least 5 minutes.
  5. Add butternut squash and toss.
  6. Add cheese and pine nuts and toss again and serve.
Black Bean, Butternut Squash & Quinoa Stuffed Pepper
May take a little extra prep time, but so yummy and satisfying.
  • 1-2 tsp olive oil
  • 2 large cloves garlic, minced
  • 2 shallots, diced
  • 1 tbsp chili powder
  • ½ tsp oregano
  • ½ tsp cumin
  • 1 ½ -2 cups butternut squash, cubed
  • 1 cup cooked quinoa, I like to cook mine in vegetable or chicken broth
  • 1- 15 oz can of black beans, drained and rinsed
  • 1- 15 oz can diced tomatoes
  • Salt and pepper
  • 3 large bell peppers, halved and cleaned
  1. Preheat oven to 350.
  2. Heat medium saute pan over med-high heat. Add olive oil. Then add garlic and shallots. Saute until softened, about 5 minutes. Add spices and remove from heat.
  3. To cook butternut squash, add it to a pan of boiling water. Cover and let simmer until soft, about 7-8 minutes. Drain and set aside.
  4. In a mixing bowl, add garlic mixture, squash, beans and tomatoes. Mix together. Use a fork and breakdown some of the beans and squash for a creamy texture.
  5. Add quinoa to squash mixture. Season with salt and pepper.
  6. Arrange peppers on baking sheet. Fill with mixture. Cover and cook for 20 minutes or until desired consistency.
  7. Garnish with hot sauce or guacamole.
Healthy Mac & Cheese
Adapted from a recipe from Gina Ledwith of Holistically Well. Both my daughter and I are gluten and dairy free. I typically don’t find it a challenge except when it comes to good ole comfort foods…like mac and cheese. I have made 2 or 3 attempts at this with little to no success….until this one. This is a “just one more bite” good recipe you just have to try.
  • 12 oz bag of gluten free pasta – I made mine over zucchini noodles for a little more nourishment.
  • ¼ cup shallot, peeled and chopped – typically one good sized shallot
  • 2 cups red potatoes, peeled and chopped – I have also subbed 1 cup red + 1 sweet potato or 2 cups butternut squash. The red/sweet combo is my favorite.
  • ½ cups carrots, peeled and chopped
  • 1 cup onion, peeled and chopped – originally recipe called for ⅔ I rounded up for a little more depth.
  • 2 cups water
  • ⅔ cup Ghee or Earth’s Balance – I would sub coconut oil for anyone sensitive to soy or Ghee.
  • ½ cups raw cashews
  • 2-4 teaspoons of salt
  • 2-3 cloves of garlic, minced – original recipe called for ½ tsp. Feel free to adjust to your own taste.
  • 1 teaspoon Dijon mustard – original was ½ tsp.
  • 2 tablespoons freshly squeezed lemon juice, typically juice of one medium sized lemon. I substitute Braggs Apple Cider Vinegar.
  • Black pepper to taste
  • *Seasoned Almond Meal for bread crumb topping – we add a little garlic powder and dried oregano and basil.
  1. Cook pasta according to directions on package. Drain pasta and set aside.
  2. Preheat oven to 350 degrees.
  3. In a saucepan, add shallots, potatoes, carrots, onions and water. Bring to a boil, cover and simmer until vegetables are soft, about 15 minutes.
  4. Meanwhile, in a blender, combine the ghee, cashews, salt, garlic, Dijon, lemon juice and black pepper. Add in softened vegetables and blend until smooth.
  5. Toss the sauce and pasta together in a casserole dish. Stir to be sure everything is evenly covered. Sprinkle with almond meal, bake for 30 minutes….or eat it immediately without baking.
Kale, Sweet Potato & Lentil Soup
This dish is satisfying and pH balancing.
  • ½ cup green lentils
  • ½ large carrot, peeled and small diced
  • ¼ cup small diced onion
  • 2 garlic cloves, minced
  • 1 stalk celery, small diced
  • 1 bunch kale, chopped into bite-size pieces
  • 1 bay leaf
  • 1 Tbsp dried rosemary, crushed to release flavors
  • 1 sweet potato, peeled and chopped into small bite-size pieces
  • 1 Tbsp olive or coconut oil
  • 4 cups vegetable stock
  • Salt and pepper to taste
  • Cracked red pepper, optional
  • Smoked paprika, optional
  1. Heat the oil in a medium sized pot. Once hot, add the onion, celery, carrot and sweet potato and cook for about six minutes, until softened. Add the garlic and kale and continue cooking until kale wilts.
  2. Add the lentils, bay leaf, rosemary sprigs and stock. Bring to a boil, then reduce heat and simmer for about 30 minutes until lentils are tender and have absorbed most of the liquid. If prefer a soup consistency, add more stock at this step.
  3. Remove the bay leave. Season with salt and spices to taste and, serve and enjoy!
Pumpkin Smoothie
If you are a pumpkin pie lover, this recipe is for you!
  • ½ cup canned pumpkin
  • ¾ cup almond or coconut milk
  • ½ - 1 frozen banana, depending on desired sweetness
  • 1 teaspoon cinnamon
  • 1 teaspoon pumpkin pie spice
  • ½ cup ice
  • 1 teaspoon vanilla
  1. Place all ingredients in a blender, mix and enjoy!
Optional: Add a handful of raw spinach. Will change the color, increase nutritional benefits, but won’t change the taste!
Tip: When freezing a banana, first peel it and cut into chunks before freezing.
Decadent Chocolate Cake
Okay, I admit this one takes a little more time and energy in the kitchen, but I am promising you it is soooo worth it.
  • 1 pound, 16 oz, semi-sweet chocolate or darkest chocolate you can find, chopped into small pieces. I like Enjoy Life.
  • 8 oz unrefined coconut oil
  • 9 large eggs, separated
  • ½ cup granulated sugar
  1. Preheat oven to 350. Grease 9-inch spring form pan (recommended) or cake pan.
  2. Put chocolate and oil into top of double boiler and heat over 1 inch of simmering water until melted. Meanwhile, whisk the egg yolks with sugar in large mixing bowl (large enough to hold all the batter) until light yellow in color. Slowly whisk a little chocolate mixture (about ¼ cup, 2 times) into egg yolk mixture to temper the eggs. Whisk in rest of chocolate.
  3. Beat the egg whites in a mixing bowl until stiff peaks form and fold into chocolate mixture. Pour batter into pan, cover with aluminum foil. Place in water bath and bake for 40 to 45 uncovering for the last 15 minutes. If you like the top to be a crunchy brownie consistency you can bake without the foil. Let stand for 10 minutes and then refrigerate for at least 1 hour, even better if overnight. Sprinkle with fresh berries and serve.
Gluten Free Pad Thai
Serves: 4-6
  • 2 large zucchinis, spiralized
  • ¼ C fish sauce, I like Red Boat.
  • 3 Tbsp honey
  • 2½ tbsp tamari sauce or Coconut Amino Acids
  • Juice of 1 lime (about 2 Tbsp)
  • 1 tbsp rice wine vinegar
  • ½ tsp cayenne pepper, optional
  • 1 tbsp toasted sesame oil, divided
  • 3 cloves garlic, minced
  • 1 egg + 2 egg whites, lightly beaten
  • ½ lb ground chicken
  • 4 C bean sprouts
  • 2 Carrots, shredded
  • 4 med scallions, including green tops, thinly sliced (1/2 c)
  • ¼ cup roughly chopped roasted, unsalted peanuts
  • 1 C cilantro leaves
  1. Spiralize zucchinis. Set aside.
  2. Whisk together fish sauce, honey, tamari, lime juice, vinegar, pepper, and 1 teaspoon of the oil in small bowl. Set aside.
  3. Heat remaining 2 teaspoons oil in wok or large nonstick skillet over medium heat. When oil is hot but not smoking, add garlic and cook 1 to 2 minutes. Add eggs. When just set, stir and gently push to side of pan.
  4. Add chicken to pan and cook until no longer pink, about 5 minutes. Add sprouts and stir gently until all ingredients are barely combined. Stir in zucchini noodles, scallions, bean sprouts, carrots and sauce mixture and simmer just until liquid thickens slightly, 5 to 10 minutes.
  5. Serve garnished with the peanuts and cilantro.
Old Fashion Popcorn
  • 1-2 Tbsp Unrefined coconut oil
  • ¼ cup Organic popping corn
  1. Heat oil and a few kernels in covered pan. When kernels begin to pop, add rest of popcorn. Continue cooking until all kernels are popped, continuously moving the pan over the heat to prevent burning. Season with Himalayan Sea Salt, Cayenne Pepper, Nutrtional Yeast, Parmesan Cheese, or topping of your choice. Enjoy!
Guilt Free Chocolate Brownies
Adapted from Baltic Made
  • • 2 eggs
  • • 1 Tbsp vanilla extract
  • • ¾ cup coconut sugar
  • • ¼ cup unsweetened applesauce
  • • 1 cup oatmeal flour
  • • ½ cup Dutch-process cocoa powder
  • • 1½ teaspoons baking soda
  • • ¼ teaspoon salt
  • • 2 cups peeled and grated zucchini
  • • 1 cup semi-sweet chocolate chips + ½ cup mini chocolate chips to sprinkle on top (for dairy-free, use Enjoy Life Chocolate Chips)
  1. Preheat the oven to 350 degrees F (176 degrees C) and line an 8"x8" pan with parchment paper or spray with baking spray.
  2. In a large bowl, mix together the eggs, vanilla, coconut sugar, and apple sauce and let this sit for 5 minutes to let the coconut sugar dissolve.
  3. In a separate medium bowl, mix together the flour, cocoa powder (sifted if lumpy!), baking soda and salt. Make sure there are no clumps before going on to the next step.
  4. Add the dry mix to the wet, gently stir until combined. Be sure not to over mix!
  5. Then fold in the zucchini and 1 cup chocolate chips.
  6. Pour the batter into the pan and even the surface with a spatula.
  7. Sprinkle ½ cup mini chocolate chips on top.
  8. Bake for 14 minutes for the half batch or until a toothpick inserted in the middle doesn't come out gooey. It might still be sticky - just not have raw batter on it.
Store in an airtight container for up to 2 days at room temperature or up to one week in the refrigerator. I recommend storing them in the refrigerator right from the beginning due to their high moisture content.
Roasted Vegetables
I find this recipe difficult to recreate for people, but yet simple. Difficult if you are looking for something specific, because this dish changes for me each time I make it depending on what I have in my fridge. Easy for the same reason. Below I give you a baseline recipe and some pointers, but use what veggies you like. Make it your own. Keep in mind to use vegetables that should take about the same time to cook and cut them into uniform-sized pieces. Brussels sprouts take longer so I would make those pieces smaller, and tomatoes cook faster so I would make them larger.
  • 3 zucchini, quartered and then cut into bite size pieces
  • 1 medium onion, halved and then sliced in strips and separated
  • 2 red or yellow pepper, cored and cut into bite size pieces
  • 2 tomato, cut into eighths or pint of cherry tomatoes
  • 1 fennel bulb, cleaned and cut into strips
  • 1 medium eggplant, quartered and cut into bite size pieces
  • Olive oil, coconut oil or avocado oil
  • Balsamic vinegar
  • Salt and pepper to taste
  1. Preheat oven to 350° or 400°, depending on how you would like your veggies to come out. If you like them browned and not too soft, than cook at a higher temp. I would not put them too close to the heat, however. If you like them softer and slightly browned cook them at 350°.
  2. Tip: Because of the flash point at which oils burn, I use olive oil up until 350° and coconut oil if higher.
  3. Put all veggies in a bowl and cover to coat with oil. Then add about ¼ cup balsamic vinegar (again adjust depending on your preference), salt and pepper. Toss to coat.
  4. Spread veggies out on a cookie sheet. Again, depending on personal preferences, for crisper veggies, do not crowd them on the cookie sheet. It would be better to spread them out between 2 if they are too crowded. If you prefer them softer, then place them all on one cookie sheet or shallow casserole pan.
  5. Cook for 30-40 minutes, tossing once.
  6. Let cool slightly and enjoy.
Great over rice or lentils, in a salad or as a healthy side.
Green Lemonade
This is my go-to smoothie.
Recipe type: Smoothie
  • 1 stick of celery
  • ½ cucumber (medium to large), peeled if not organic
  • 2 large handfuls of spinach leaves or kale, de-stemmed
  • Fresh water to cover
  • Juice of ½-1 lemon
  • 1-2 tbsp. freshly ground ginger
  1. Put all your ingredients in a blender and puree until desired consistency.
If need to sweeten: 1 medium carrot or ½ granny smith apple, cored
Basic Chia Pudding
Serves: 4
  • 1 can coconut milk, I use Native Forest full fat
  • 1 tbsp vanilla extract
  • 4 tbsp chia seeds
  • Raw honey to taste, limit to 2 tbsp.
  • I like to experiment with cutting back the sugar. In my recipe I use just 1 tsp, but my kids do say it isn’t sweet enough then.
  1. In a medium size bowl combine all ingredients. Whisk together until well blended. Cover and refrigerate for a minimum of 3 hours.
Vanilla pudding - follow the recipe adding fresh vanilla bean.
Chocolate pudding - add ¼ cup high quality cocoa powder
Chocolate mint pudding - Follow the recipe for recipe for chocolate pudding but substitute peppermint extract for vanilla extract.
Pumpkin pie pudding - Add 1 cup pumpkin puree plus 1 tsp pumpkin pie spice. You may need to add 1 tbsp more of chia seeds, depending on desired consistency.
Bone Broth
You are probably hearing a lot about Bone Broth these days. Great for healing your leaky gut and decreasing inflammation. Plus a great source of collagen for your skin and bones. Enjoy it alone or use it in soups or cooking. The goal is to have 8-12 oz a day.
  • 5 lbs of bones, grass-fed beef or chicken
  • 1 gallon purified water
  • 1 tbsp apple cider vinegar, to help demineralize the bones
  • 1 large onion, quartered
  • 2 garlic cloves
  • 1 Bay leaf
  • 2 carrots, cut into large pieces
  • 2 celery sticks, cut into large pieces
  • Palmful of peppercorns
  • Himalayan Sea Salt
  1. For better tasting broth you will want to roast your beef bones or chicken first. Beef bones for a minimum of 30 minutes at 400. Chicken, until it is done. (You can even take off the majority of meat too and use it. I have it for dinner and then make my broth the next day.)
  2. Add bones and water to pot and bring to a simmer. Add the vinegar. Beef broth should cook for 24-36 hours and chicken 24. I cook mine in a crock pot.
  3. Half way through I added onion, garlic, bay leaf, carrot, celery and salt and pepper to enhance the flavor. If you would rather set it and forget it, you can add them from the start.
  4. Once done, drain out the broth and discard bones and veggies. You could eat the veggies if you'd like. I picked the rest of the chicken off the bone and used in salads.
  5. Chill in the fridge in a Mason jar. It should gel to some degree. Beef gels more than chicken. Skim fat off top when ready to use. Heat up desired amount on the stove top and enjoy.
  • I lb chicken or salmon, cut into bite-size pieces
  • 2 inches fresh ginger, peeled
  • 1 onion, peeled
  • 4 garlic cloves, peeled
  • 1 tablespoon coconut oil
  • 1 cup chicken stock
  • 1 can coconut milk
  • 1 bunch broccoli, cut into bite-size pieces
  • 1 orange pepper, cut into bite-size pieces, red or yellow
  • 3 leaves kale, de-stemmed and torn into bite-size pieces
  • 2 tablespoon curry powder
  • Juice of one lime
  • 1 teaspoon amino acids or fish sauce
  • Cilantro to garnish
  • Optional, 2 tablespoon peanut or almond butter to thicken
  1. Put ginger, onion and garlic in food processor. Pulse until well mixed, paste-like texture.
  2. Heat coconut oil in medium to large sauce pan, add garlic mixture and saute until softened.
  3. Add curry powder and saute for 2-3 minutes longer.
  4. Deglaze pan with chicken broth, then add coconut milk.
  5. Add fish or chicken plus all the vegetables. Cover and cook for 15 minutes.
  6. Add amino acids and lime juice. Salt and pepper to taste.
  7. Garnish with cilantro and serve.