THE OPTIONS CONCOCTION*
A great way to get many supplements, healthy fats, and micronutrients!
LIQUIDS & FATS:
- 1 cup Homemade Bone Broth
- 2 Tbsp. Aloe Juice
- 2 drops (or your dose) A-Mulsion
- 10 drops (or your dose) D3-Absorb
- 1 Tsp. Phos Flow
- 1 Tbsp. Clean MCT oil or powder
FIBER & NUTRITION:
- ⅛ organic Cucumber (with peel)
- ½ organic Carrot (with peel)
- 1 Tsp. Liquid Lipo Vit C
- 1 Tsp. Dr. Cowan’s Low-Oxalate Greens Powder
- 1 Tsp. Psyllium husk
- 1 scoop Designs for Health Paleo Bone Broth Protein
- 1 Tsp. organic Turmeric Powder
- 1 handful Hamama Broccoli Sprouts
- 1 handful Herbs (parsley, dill, basil, etc.)
- 5 Fresh Mint Leaves
- ½ tablespoon Fresh Ginger Root
- 5 Blueberries
- 1 Tsp. Nigellia Sativa (Black Cumin seeds)
- ⅓ Organic Avocado
- 1 Tsp. Lemon or Lime Juice
- Blend until smooth.
- Add water to thin, as needed, or if not consumed immediately.
*Thanks to our patient, Kara, for this recipe!
Kid’s Cherry Smoothie
A great way to get your children to take their supplements, healthy fats, and micronutrients! Add in any other liquid remedies your cherub won’t take!
- 1/2 cup Organic dark sweet cherries
- 1 cup Macadamia nut or coconut milk
- 2 Tbsp. Organic sunflower butter
- 1 scoop Metagenics Chocolate or Vanilla Keto Shake powder
- 1 Tbsp. Liquid Lipo Vit C
- 1 Tsp. Phos Flow
- Blend until smooth.
- Add water to thin, as needed, or if not consumed immediately.
Original Recipe from Alison Gannett
- 1 cup of herbs of choice. Suggestions: cilantro, dill, basil, thyme, oregano, and parsley
- 1 shallot or clove of garlic
- 1 cup oil of choice. Suggestions: Equal Exchange olive oil, Primal Kitchen avocado oil, Dr. Mercola’s High Oleic Sunflower oil, or macadamia nut oil
- 1 Tsp. of himalayan pink salt. Note: NOT white salt
- Dash of pepper or hot pepper. Note: omit if on autoimmune keto
- Optional: hunk of ginger
- In a mason jar (pint wide mouth) add 1 cup oil of choice with lemon/lime juice.
- Then, add a clove of garlic/shallot, pepper, salt, pepper, greens (cilantro, basil, thyme, oregano parsley). Optional – add a hunk of ginger.
- Pulse in the food processor or blender until smooth.
- Store in a jar and keeps in the fridge for weeks
- If you can eat eggs, add 1 egg to make it creamy.
- If you can eat seeds, add to taste.
- Add some mustard to also make it creamy.
- If you can’t do any of the above and prefer a creamy texture add one of the following
- Add some coconut cream or coconut flakes
- Herb puree and mayo and vinegar of your choice (except balsamic) with lemon or lime juice
- Herb puree and vinegar or lime or lemon juice.
- Mayo and mustard and vinegar or lime or lemon juice.
- Herb puree and mustard and vinegar or lime or lemon juice.
- 2 Tbsp. Fruit Anthocyanins (patient access only)
- ¼ cup organic Lemon or Lime juice
- 1 “squirt” liquid Stevia (approx. 25 drops)-to taste
- Add 1 Tbsp. of the Pre-mix to approximately 1 cup of filtered water for a glass of yummy pink lemonade!
Great to disguise kids’ supplements!
Store the Pre-mix in a small jar in the refrigerator for up to two weeks
- Chai Rooibos tea
- 1 Tbsp. Coconut cream (from a can)
- 1 Tbsp. Ghee
- 2 Drops of Stevia or Monk Fruit
- Powdered cinnamon and turmeric
- Add your hot tea and other ingredients into your blender, then blend until smooth. It’s like a chai cappuccino!
One of Dr. Erin’s favorite foods is a whole artichoke (Cynarus scolymnus). It’s a rather common but largely overlooked treat in our opinion and one that should be eaten more often since it is so easy to prepare! Artichokes are also fabulous for liver function. Enjoy in early winter or late spring when they are in season.
As a food, organic artichokes are a simple and quick snack to prepare if you have a pressure cooker or oven.
- 1-2 Whole artichokes, cut in half
- Sea salt to taste
- 1-2 Tsps. Organic butter or olive oil (optional)
- Organic mayo (primal kitchen has a regular and vegan option)
- 1 Lemon, squeezed (optional)
- Other optional seasonings like garlic, onion, cumin, or pepper
Most chefs suggest squeezing the juice of a whole lemon in the cooking water, but Dr. Erin’s undiscerning palate enjoys them even when she doesn’t have time for the lemon!
- Wash the artichoke
- Cut the partial stem off
- Cook it in a pressure cooker for 15 minutes at full steam with about a 1/2 inch of water in the bottom.
- If not using a pressure cooker, set oven to 350F, and dress artichokes with 1/2 inch water and butter. Cook for 25-30 minutes or until leaves are tender.
- Season artichokes if desired
- Dip leaves in desired oil such as flax seed oil, olive oil, butter, herb puree, or organic mayonnaise
- When the leaves are gone, gently cut into the heart, removing the spindly, spiky hairs that are no fun to eat, and then devour the best part: the heart!
Delicious nutrient dense mocktail. Great for summer days and evenings
- Liquid Stevia or Monk Fruit extract
- Pectasol powder
- Vitamin C , Aller-C), or Liquid Lipo Vit C
- Fruit Anthocyanins
- 1/4 cup Fresh Berries
- Several twigs of Fresh Mint
- La Croix, Sparkling Water, or Club Soda
- Filtered water & ice
- Take a glass or cocktail shaker
- Add 5-10 drops Stevia Liquid Extract
- Add 1 scoop Pectasol powder
- Add 2 emptied capsules of Vitamin C, Aller-C, or 1 Tsp. of Liquid Lipo Vit C
- Add 1 Tbsp. Fruit Anthocyanins
- Pour 2 oz. of filtered water
- Add ice and shake or stir
- Pour into martini 🍸 glasses (or other fancy wares)
- Split the berries and mint into each glass then slowly pour the La Croix, sparkling water or club soda over the mixture. Gently stir, serve, and enjoy!
Autumn is quite the magical time of year with the weather cooling down and all of the spices coming into season to keep us warm. Unfortunately, with all of those spiced lattes and teas comes heaping amounts of sugar; a known immune depleter and energy zapper. Good news is that there are many “sweet” and “spiced” drinks that taste delicious and support the immune system, reduce inflammation, and encourage overall well-being.
Fat: 243.7g, Protein: 9.7g, Net Carbs: 11.6g
- 1 cup Unsweetened coconut, hazelnut, almond, or macadamia milk
- Stevia or ground Lakanto – to taste
- ¼- ½ tsp. Black pepper
- 1 Tsp. Cinnamon
- 1 Tsp. Clove or Cardamom
- 1/2 Tsp. Nutmeg
- 3-4 Tsp. Cacao Powder, raw (unsweetened)
- 1 Tsp. pumpkin puree
- 2-3 Tsp. Organic Turmeric powder
- In a small pot over medium heat, warm the milk and pumpkin puree to desired temperature — no need to bring to a full boil.
Once heated, add the milk and the remainder of the ingredients to a high-speed blender, blending until well combined (should be a little frothy) OR add ingredients to pot and use immersion blender
Pour into mugs and top with whipped coconut cream or homemade whipped cream, if desired.
A “sweet” and “spiced” Fall treat that tastes delicious, supports the immune system, reduces inflammation, encourages overall well-being, and keeps you in ketosis!
Entire Batch of 12–Fat: 243.7g, Protein: 9.7g, Net Carbs: 11.6g
1 fat bomb–Fat: 20.3g, Protein: 0.81g, Net Carbs: 0.96g
- 1 cup Coconut Oil
- Optional: ¼ cup chopped walnuts, pecans, or macadamia nuts
- Coarse Sea Salt
- Stevia, Monk Fruit, or ground Lakanto – to taste
- ¼- ½ Tsp. Black pepper
- 1 tsp. Cinnamon
- 3-4 Tsp. Nativas Organic Keto Cacao Powder
- 1-2 Tsp pumpkin puree
- 2-3 Tsp. Organic Turmeric powder
- Ice cube tray
- Add your coconut oil to a saucepan and melt. Then add the rest of the ingredients (except nuts) and stir to combine.
- If adding nuts, place a small assortment in the bottom of each ice cube space. Pour melted ingredients halfway up into ice cube trays.
- Sprinkle with coarse sea salt, freeze, then remove from trays and store in a container in the freezer.
A nice “sweet” treat that won’t break the keto bank.
Macros: Fat: 24.7g, Protein: 12.8g, Net Carbs: 11.0g)
- 1/4 cup Nativas Organic Keto Cacao Powder
- 1/2 Tsp. Cinnamon or other “Pumpkin pie” spices
- 1 Medium Avocado
- 10 drops Stevia Liquid Extract or Monk Fruit
- 1/2 Tsp. Vanilla extract
- 1 Tsp. Pink Himalayan Salt
- Cut a ripe avocado in half, de-stone, and mash with a fork in a large bowl.
- Add the other ingredients together with the avocado and mix until desired consistency is reached.
- Enjoy as a mid-day snack or evening dessert.
A delicious and quick keto alternative to frozen, carb-heavy waffles and pancakes that everyone is sure to love!
Fat 34.2g, Protein 11.7g, Net Carbs 3.0g
- 2 eggs*
- 1-2 Tsp. Baking Soda
- 1 tsp. Almond or Vanilla Extract
- 1-2 Tbsp. Milk of choice
- 1 cup Pecans
- 1 Tbsp Avocado oil–for waffle maker or pan
- Butter–for waffle maker or pan
- Nonstick pan or waffle maker
- Turn on your waffle maker or heat your pan ON LOW. Let it warm up while you start grinding/mixing ingredients together and the pan will be perfectly heated when ready!
- Grind the pecans in a small food processor, like a Cuisinart
- Then add 2 eggs (You can add an extra egg with another cup of pecans for more servings)
- 1-2 Tsp. baking soda
- Add 1 tsp. vanilla or almond extract (almond is tastier)
- 1-2 Tbsp. hemp or almond milk (if you add too much milk, they will be too thin and then they spread out too much on the pan. Still cook ok, but take more space)
- Mix all ingredients together
- Add 1 Tbsp. of oil to waffle maker or add butter to the pan – if smoking, then it is TOO HOT. (Do not let oils smoke!) COOK ON LOW TEMP IN A NON-STICK PAN WITH BUTTER.
- Grill like a regular pancake or waffle until they are browned on both sides.
- Eat with BERRIES! Add Almond or Sunflower butter or organic dairy or non-dairy unsweetened yogurt!
*If allergic or intolerant to eggs, you can substitute with the following:
- 1 Tbsp. flaxseed meal (ground raw flaxseed)
- 2 1/2 Tbsp. water
A hearty high fat, high protein, low-carb breakfast.
- 1 Egg
- 3 Egg Whites
- 1 1/2 Parts of Organic Grass-Fed Butter
- Salt to taste
- 1 Tbsp. Guacamole
- 1 Turkey or Pork Sausage Link
- Optional: 1 Slice Macadamia Nut Bread (toasted).
- Add butter to pan, then add your whisked eggs. Season as desired and cook your scrambled eggs.
- Top eggs with guacamole.
- Fry sausage according to package instructions.
- Serve with toasted macadamia nut bread.
- 2 cups Almond Meal (or throw almonds in the blender for 60 seconds to grind!)
- 1 1/3 cups Coconut Flour
- 1/2 Tsp. (rounded) Sea Salt
- 1 Tsp. Cinnamon
- 2 Tsp. Baking Powder
- 2/3 cup Finely Ground Flax Seeds
- 1 cup Keto syrup
- 1/3 cup Almond or Cashew Butter (a heaping 1/3 cup!)
- 3 Tsp. Pure Vanilla Extract
- 4 Tbsp. Organic Sunflower Oil
- 1/2 cup Chopped Unsalted Macadamia Nuts OR 1 cup Unsweetened Cacao Chips
- Preheat oven to 350F.
- In a bowl, combine almond meal, coconut flour, salt, cinnamon, and baking powder.
- Stir until well combined.
- In a separate bowl, add syrup, almond (or cashew) butter, flax seed, and vanilla. Then stir until well combined.
- Add sunflower oil to wet mixture and stir to combine.
- Add wet mixture to dry, and stir until combined.
- Split your batter for some plain macadamia cookies and some chocolate chip cookies, now mixing in your preferred treat. (OR, since we are a fan of LESS dishes to wash, just start with nuts on the top portion of the batter mix and when that batter has been spooned up, add chocolate chips for the rest of the batter).
- Line a baking sheet with parchment paper.
- Spoon batter onto baking sheet evenly spaced apart, and lightly flatten.
- Bake for 13 minutes.
- Store in an airtight container once they have cooled.
- Kale (or mustard greens, beet greens, chard or any greens) chopped into 1-inch pieces
- Avocado Oil
- Onions, chopped
- Garlic, minced
- Mushrooms, sliced (best with Portobello but any kind will do)
- 1-2 Tsp. Coconut Aminos
- Lakanto syrup if keto or maple syrup
- Sautee onions in some avocado oil until caramelized.
- Add garlic and mushrooms and sauté.
- Add greens
- Add 1-2 Tsp. coconut aminos, pepper, and a splash of lakanto or maple syrup if desired.
- Simmer briefly until the greens are tender and easily punctured with a fork.
This is a great recipe filled with healthy fat, protein, and fiber. Delicious keto-friendly drink to have any time of day!
- 2 cups Unsweetened Almond or Coconut milk
- 1 Tbsp. Almond, sunflower or cashew butter
- 1/2 Avocado
- 1 cup Baby spinach or other salad green mix
- 1-2 Tsp. Nativas Organic Keto Cacao Powder
- MCT Oil (1-2 Tsp. to start and continue to gradually increase to 1 Tbsp.)
- Coconut Oil (1-2 Tsp. to start and continue to gradually increase to 1 Tbsp.)
- Place all ingredients in a blender
- Blend until desired consistency is reached
This recipe is a high fat, high calorie dessert that’s great for cancer patients. The ginger is also an anti-nausea spice, good for those going through chemotherapy.
- 1 can Coconut Milk (full fat)
- Zest of 1 Lime
- 2 Tbsp. Fresh Ginger, finely chopped
- Keto Maple Syrup
- Dash of Organic Cream (optional)
- Place coconut milk in a medium saucepan over medium heat.
- Add lime zest and ginger.
- Bring to a boil, then reduce heat to a simmer, cover, let simmer for 20-30 minutes stirring with a whisk occasionally.
- Turn off heat and let sit for another 30 minutes.
- Strain mixture into a freezer-safe bowl
- Add syrup to desired sweetness.
- Add cream if desired.
- Put the bowl in freezer, removing occasionally to whisk until frozen. Best left overnight to freeze.
- Scoop and serve!
An easy keto lunch or weeknight dinner option!
- Krazy Kraut (or other local or homemade sauerkraut)
- 1 Hard-boiled Egg
- 1 Sliced Avocado
- Cubed Cucumber, Radishes, Endive, or other handy veggies of your choosing – maybe leftover veggies, broccoli, etc.
- Take a nice, flat medium bowl and make a “section” for whatever you have or like of the following ingredients (SKIP IT IF YOU DON’T LIKE IT!):
- Season with any of all of the following:
- Herbamare or pink Himalayan salt
- Walnut oil, olive oil, or your favorite Herb Puree
- Simply eat with a fork or spoon and ENJOY!
A great way to get protein, healthy fats, and micronutrients!
- INGREDIENTS: AMOUNT (of each ingredient) PER SERVING
- LIQUIDS, PROTEIN & FATS:
- 1 cup Ice
- 1/4 cup Whey Protein Powder or Designs for Health Pure Paleo Bone Broth Protein
- 1/8 cup Metagenics Keto Chocolate Shake
- 2 Tbsp.Nativas Organic Keto Cacao Powder
- 3/4-1 cup Organic whipping cream or Macadamia Nut Milk
- 1 Tsp. Phos Flow
- 1 Tbsp. Oil of choice: Clean MCT, Butter/Ghee, Coconut oil, Avocado oil
- 1 raw egg
- A pinch of salt
- FIBER & NUTRITION:
- Blend well (in a Bullet, Vitamix, or other quality blender) until smooth.
- Add ice to thicken, as needed, or if not consumed immediately.
Keto Chia Pudding
An excellent snack, breakfast or dessert! You can mix up a batch and keep it in the fridge for several days. Great fiber and high fat! Try these two flavor options: Chocolate or Vanilla turmeric
- INGREDIENTS for CHOCOLATE flavor
- Fat: 142g, Protein: 37g, Net Carbs: 31g
- Dry ingredients
- 1 cup chia seeds
- 2 Tbsp. of powdered monk fruit – or to taste,
- ¼ cup of raw Keto Cacao powder
- Wet ingredients
- Optional: 1-2 Tsp. Cinnamon, 1-2 Tsp. Cardamom, 1-2 Tsp. Fennel, berries
- INGREDIENTS for VANILLA TURMERIC flavor
- Fat: 122g, Protein: 32g, Net Carbs: 26g
- Dry ingredients
- Wet ingredients
- Optional: ½ Tsp. cinnamon, berries
- First mix the powdered items (Cacao, chia, spices and powdered sweetener)
- Add in the liquids to dry mix
- Mix well to avoid chia sticking to itself when not enough moisture comes between the seeds.
- Add stevia/monk fruit last and taste in between stirring. Use of a separate sweetener like monk fruit decreases any aftertaste or bitterness.
- If the pudding is too thick, add more milk.
PALEO & PLANT-BASED RECIPES
- 1 c. Whole green beans
- 1/2 Medium red onion
- 1-2 T. Fresh ginger
- Juice of 1 lime
- 1/2 bunch cilantro
- 1 green chile (jalapeño)
- Soak the green beans overnight and then rinse the beans and let sit in a sieve with a wet papertowel surrounding the beans.
- Rinse 2-3 times per day to keep moist. After the beans have developed clear tails, or sprouts, then the salad is ready to prepare.
- The sprouting may take 2-3 days.
- Dice the ginger, onion and green chili or mince in a mini-Cuisinart or food processor.
- For a less spicy salad, leave out the seeds or the green chili altogether.
- Mix together and enjoy with oil and seasonings of choice
- 1 large butternut squash
- 1 T coconut oil
- Juice of 3 limes.
- 1 T. chili powder
- 5 cloves garlic-diced or minced.
- 1 T. cumin
- 1 tsp. salt (or tamari)
- 2 t. oregano
- Chèvre or cheddar-if allowed
- Green or red salsa (recipe below)
- Cut the squash in half, place face down in a baking dish with 1-2 inches of filtered water
- Bake for 1 hour on 350 degrees F.
- When the squash is cooked, remove seeds and then collect all of the cooked squash by scraping it out of the peel with a large spoon.
- Place in a bowl and set aside.
- Sauté the garlic and add the chili powder.
- Add the lime juice.
- Stir in the squash and mash with a potato masher.
- Add the tamari, oregano and cumin.
- Spread the squash mixture across corn or flax*tortillas.
- Spread chèvre or sprinkle cheddar and close tortilla for the cheese to melt.
- At the table, provide the assortment of filler veggies such as cilantro or fresh vegetables and lettuce and have individuals prepare to their liking and top off with salsa.
Women’s Flax tortillas can be found in the Frozen section of many health food stores.
- top and enjoy!
- 1 T. Coconut oil
- 1 tsp. black mustard seeds
- 1/2 small onion-diced
- 3 cloves garlic-diced or pressed
- 1 1/2 inch, peeled fresh ginger-diced
- 1/2 large or 1 small green pepper
- 4-6 whole cloves
- pinch fresh ground black pepper
- 3/4 tsp. cardamom
- 3/4 tsp. cinnamon
- 2 cups fresh cranberries
- 1/2 cup water (or more or less-for desired consistency)
- 1 packet Stevia plus Luo Han sweetener
- 2 T. Keto syrup
- 2 T. lemon juice
- 1/2 tsp. sea salt
- Heat a medium-sized sauce pan for one minute
- Once sufficiently heated,
- Add 1-2 T. coconut oil.
- Add the black mustard seeds and wait for them to pop.
- Once they pop immediately add the rest of the Group 1 ingredients.
- Sauté for a few minutes on medium heat
- Then add Group 2
- A few minutes later, Group 3.
- After the cranberries pop open, add Group 4 ingredients and continue cooking for about 20 minutes on low temperature, stirring regularly to assist in breaking down the cranberries.
- Once the chutney is mostly cooked, you will have a nice part liquid, partly chunky batch of chutney.
- For a more smooth consistency, use an immersion blender and blend until the desired mixture of chunk and liquid remains.
- Serve warm with your Thanksgiving turkey or cool and serve later with roasted fall vegetables or other seasonal delights.
A great vegan brownie recipe to enjoy Cocoa on a hot summer day!
Studies show that the antioxidant concentration in cocoa is almost twice as strong as red wine. Cocoa’s concentration was two to three times stronger than that of green tea and four to five times stronger than that of black tea.
Antioxidants help prevent cancer, heart disease, age-related macular
degeneration and aging in general because they fight free radicals in the body.
The flavonoids found in Cocoa help your body process nitric oxide, and therefore lower your blood pressure and improve heart health.
The flavonoids also increase the blood flow and oxygen to the brain. Since dementia is caused by a reduced flow of blood to the brain, researchers think dementia could be treated with cocoa.
- 4 cups of walnuts, chopped
- 3/4 cups of cocoa (or raw cacao!)
- 2/3 cup of agave nectar
- Blend the walnuts and cocoa in a blender or food processor, then mix in the agave.
- Spread into a pan and freeze.
- Store Brownies in the Freezer and pull them out to eat a piece!
This recipe is fun for people of all ages, and a great way to avoid processed sugar during the holidays. For small children, you can use this as example of how food can be creative, fun and aesthetically pleasing as well as tasty to the palate!
- 2 apples
- 2 mangos
- fresh raspberries
- blackberries &/or blueberries
- almond milk
- mint leaves for garnish
- Cut up apples and mangos and place into a blender
- Place berries in blender
- Pour 1-2 cups of almond milk into a blender
- Bend together on low power until desired texture is reached
- Pour puree into small dessert bowls
- Add mint leaves for garnish
- Garnish with mint leaves
- 3 oz. firm tofu
- 1/4 cup green pepper (chopped)
- 1/4 cup red pepper (chopped)
- 1 tsp. chopped onion
- pinch of cilantro
- pinch of garlic
- slice of lime
- 2 Tbsp. salsa
- 1/2 oz full-fat grated organic cheddar cheese
- 1/2 sprouted wheat tortilla.
- Scramble tofu in a pan with a little olive oil.
- When almost done, add peppers, onion, cilantro, garlic, lime and salsa.
- Top with cheese.
- Use the tortilla for dipping or place the tofu in it for a burrito.
- Olive Oil
- Hazelnuts, chopped
- Garlic, minced
- Greens (Collard, Chard, or Spinach)
- Balsamic vinegar
- Freshly ground pepper
- Heat a skillet over medium heat.
- Heat a tablespoon or two of olive oil in the pan.
- Add a handful of chopped hazelnuts and saute for a couple of minutes.
- Add a clove of minced garlic, then immediately add the greens and saute for a few minutes, until slightly wilted.
- Remove from pan, and add a dash of balsamic vinegar to stop the oil from cooking the greens further.
- Grind black pepper over the top to taste and serve.
- Kale and Collard Greens can be used in this recipe. They just take longer to cook. It helps to chop them into 1-1/2 inch pieces to decrease their cooking time.
- Toss all ingredients together and season with lime juice and salt.
- Sprinkle cilantro on top
1. Pickled Ginger
- Cup fresh ginger root, thinly sliced
- Cup fresh turmeric root, thinly sliced (if available, otherwise double the ginger)
- Lemon juice to cover
- Tsp sea salt
- Scrub the ginger and/ or turmeric to remove and dirt and dry it with a clean towel.
- Slice the roots into thin rounds (about 1/8th inch thick)
- Combine the ginger and turmeric in the jar
- Add salt and lemon juice to cover the roots
- Shake well and refrigerate.
Note: Choose young ginger and turmeric roots if available. Young roots are tender. Mature, large roots will make a more fibrous pickle. These tender roots will be about the width of your thumb. Tender ginger and turmeric can be found at Asian markets if not available in your grocery store. Use only clean utensil to serve the pickled ginger to prevent it from spoiling. With proper handling pickled ginger can be stored in the fridge up to several months without spoiling. Ginger pickled in lemon juice is a variation of traditional south Indian digestive.
2. Veggie Loaf
- 1-2 Tbsp. olive oil
- 5 portobello mushrooms
- 5 large leaves Swiss chard, spinach or other greens
- 1 roasted red pepper, drained
- 1 carrot, cut up
- 1 cup cooked cauliflower rice, packed
- 1/2 cup almonds
- 1/2 cup pecans or walnuts
- 2 Tsp Italian Herbs or dried basil/thyme/sage
- 1 Tbsp. balsamic vinegar
- 1-2 Tbsp GF vegan Worcestershire sauce or molasses
- 1/2 Tsp cumin
- 1/2 Tsp curry powder
- 1 large organic free-range egg, lightly beaten (or vegan egg substitute)
- 1/3 cup Lakanto syrup
- 1/2 cup gluten-free/sugar-free ketchup
- 2 Tsp gluten-free honey mustard
- 1/2 Tsp McCormick or other GF mild curry powder
- 1/4 Tsp nutmeg
- Heat the olive oil in a non-stick skillet and cook the portobellos, and chard till soft.
- Remove from heat; cool a bit; and process, along with the roasted pepper, by pulsing the food processor on and off until the vegetables are an even dice.
- Scrape into a large mixing bowl.
- Process the cooked cauliflower rice, almonds, and pecans until the mixture forms a coarse meal
- Toss into the mixing bowl.
- Add the herbs, balsamic vinegar, Worcestershire and spices.
- Add the beaten egg and stir the mixture until well blended.
- Press the mixture evenly into an oiled loaf pan.
- Preheat the oven to 350 degrees F.
- Make the sauce by combining all the sauce ingredients with a whisk. Optional: add a spoonful of granulated Lakanto to the sauce.
- Pour the “maple” sauce over the top and bake for about 45 minutes, until the loaf is firm and done.
- Remove the loaf from the oven and allow it to rest.
- This eases cutting and serving; though the slices are a bit fragile while it is warm.
- We use a thin vinyl spatula to remove the slices from the pan.
- Serve with garlic mashed cauliflower and some lovely roasted green beans.
3. Pumpkin Pie
- 1 container of EXTRA firm silken organic tofu (or any firm, organic tofu)
- 1/2 c. Lakanto syrup
- 1 can of organic pumpkin (or half of one small pumpkin)
- 1 tsp. ground ginger
- 1/2 tsp. nutmeg
- 1 tsp. cardamom
- Pre-heat the oven to 350 degrees.
- Poke the frozen almond flour pie shell’s bottom with a fork several times and bake it, empty, for 20 minutes, or until very slightly browned.
Mix the ingredients in a food processor
- Put the smooth, pudding-like mix in the pre-baked pie shell and bake for 45-min-1 hour, at 375-400 degrees until the pie is browned on the top. Voila! Enjoy!
- 1 1/2 packages tempeh, cut into 1/4 inch thick strips
- 1 1/2 c. arame soaked for 10 minutes and then drained.
- 1 head green leaf lettuce, washed and any brown parts near the stem removed.
- 1 small zucchini, cut into small strips
- 1 small yellow squash, cut into small strips
- 1-2 black radishes, peeled and cut into small strips
- Cucumbers, daikon or other radish strips could also be added or substituted.
For the marinade:
- 1/3 c. wheat-free tamari
- 2/3 c. water
- 2 T. toasted sesame oil
- 1T. Bragg’s Liquid Aminos
- Marinate the tempeh strips in mix above for 1-2 hours or immediately place in the oven on 100-150 degrees (lowest setting) and allow the tempeh to slowly absorb the flavors while partially “dehydrating”.
- Be sure to use a square glass or metal container that allows the tempeh pieces to be completely covered by the liquid.
- Meanwhile, prepare the squash, radishes and lettuce.
- Once the tempeh has absorbed most (not all) of the marinade, remove the tempeh from the oven (probably 1 1/2 hours) and mix the remaining liquid into a bowl with the other vegetables, save the lettuce leaves for the “wrap”.
- Then on a dry plate, place 2-3 pieces of tempeh lengthwise on a leaf of the lettuce.
- With tongs, grab a ‘handful’ of the vegetable/arame mix and place in the center of the leaf, on top of the tempeh.
- Gently wrap the leaf around the contents and place on another plate.
- Repeat with all leaves or until you’ve made enough!
A delicious egg-free, nutrient-rich breakfast or daytime snack.
- 1/2 cup chia seeds
- 1 1/2 cup almond milk (or other nut milk)
- 1 Tsp. vanilla extract (optional) pinch of salt
- 1 Tbsp. Nativas Organic Keto Cacao Powder (or cinnamon, if desired)
- The next day, add hot water to the consistency you like
Sweeten with monfruit or stevia as desired.
- Eat minimum 1/4 cup per day
- Soak Walnuts, goji berries, currants or other dried fruit over night
- Make a combo of chia seeds and warm water with soaked nuts/fruit
- Add cinnamon, cardamom, cocoa or any combo to your liking
- Optional stevia to desired taste
- 1 small organic Granny Smith apple (chopped and de-seeded) (anti-doctor)
- 1/4 cup of frozen blueberries (cheaper than fresh in the fall or winter) (anti-cancer, antioxidant)
- 1/4 cup frozen Himalayan goji berries (check the frozen section at Whole Foods) (adrenal, antioxidant)
- 2 heaping tablespoons of Hemp + Fiber Protein powder (anti-constipation, anti-heart attack)
- 6 + TBSP. of ground organic flax seed (anti-cancer, anti-constipation, anti-heart attack)
- 3 T. of organic flax seed oil (anti-cancer, anti-constipation, anti-heart attack)
- 1 scoop Greens First (Immune, bone health, plus!)
- 1 T. Fruit Anthocyanins (anti-cancer, antioxidant, anti-heart attack)
- Combine all ingredients into a personal sized blender (approx. a small, 16 oz. blender) and blend until esired consistency is reached.