Healthy Recipes

Morning Glory Muffins (Paleo Comfort Food)

2 1/2 cups almond flour
1 T cinnamon
2 tsp baking soda (make sure it's fresh)
1/2 tsp salt
2 cups shredded carrots
1 large apple, peeled, cored and grated
1 cup shredded coconut
1 cup raisins or cranberries
3 large eggs
2 T honey (optional)
1/2 cup coconut or olive oil
1 tsp vanilla

Preheat oven to 350 and grease a standard size muffin pan
Combine all dry ingredients in a large bowl
Add the carrot, apple, coconut and dried fruit and combine
In a separate bowl whisk eggs, honey, oils and vanilla together
Pour the wet ingredients over the dry and combine. The batter will be very thick.
Spoon batter into muffin pans and bake 40 to 50 minutes.

Eggvocado

Easy Breakfast:1 half of an avocado, pitted 1 egg Salt and pepper, to taste Topping of choice (some suggestions: parmesan, chili flakes, balsamic, oregano, basil, bacon, etc.) Preheat oven to 375°F. Using a small piece of aluminum foil, create a 'bowl' or 'boat' in which to bake your Eggvocado.

Raspberry Dressing

1 cup frozen raspberries
1/2 cup water
1 T lemon juice
1 T balsamic vinegar
1 tsp dijon mustard
1/4 tsp pepper
1/4 cup olive oil

In a medium sauce pan, simmer raspberries and water over medium heat for about 10 minutes until thickened.
Puree until smooth. You can strain the seeds out of this with a mesh strainer if you want to.
Return the thickened raspberries to the blender and add the lemon juice, balsamic, mustard and pepper and pulse to combine
With the mixture still buzzing in the blender, s-l-o-w-l-y add olive oil to puree until emulsified.
Transfer to an airtight container and refrigerate.

Dill Dip

1/2 cup mayonnaise
1/2 cup sour cream
1 tsp minced garlic
1 tsp salt
1/2 tsp pepper
1 scallion chopped, greens and all
1/4 tsp cayenne
1 tsp dried or fresh chopped dill

Combine all ingredients and use as a vegetable dip

Braunschweiger Dip

1 8 ounce package of brainschweiger
1 8 ounce package of cream cheese
1/4 cup finely minced onion

Allow braunschweiger and cream cheese to come to room temperature
Combine all ingredients and mix until smooth.
Use as a vegetable dip or cracker topping

Avocado Dressing

1/4 avocado, pitted
1/2 cup of buttermilk*
2 tsp sherry vinegar or red wine vinegar
1/2 tsp salt
1/4 tsp pepper

Process all ingredients in a food
processor until smooth.

* No buttermilk?

Place one tablespoon of lemon juice or
vinegar in a measuring cup. Add milk
to the one cup line. Voila! Buttermilk.

I really missed pizza when I started eating No-Grain. When my friends had pizza, I would just score the toppings---but then I found this!!!!!!!!!!! Thank you to Linda Shaver for introducing it to me.

1 cup cauliflower (You can also use zucchini or spagetti squash)
1/2 cup mozzarella cheese
1/2 cup grated parmesan (the kind in the shaker can)
1 egg, beaten
1 tsp basil
1 tsp oregano

Preheat oven to 400 F

Finely chop raw cauliflower in a food processor. I can chop about one quarter of a head at one time.

Remove all but one cup of the chopped cauliflower from the food processor.
Mix with the cheeses, the egg and the spices right in the processor.

Divide the batter into 4 parts. Spoon onto a pizza stone or onto parchment paper and press it out until it's very thin.
Bake 10 minutes. You just need to get it done enough to flip. Flip and bake another 5 minutes. Top with your favorite pre-cooked toppings. No raw sausage or bacon---it won't get done. Return to the oven and warm toppings.

I can make about 18 6 inch crusts from one large head of cauliflower.

You can make these ahead of time and then pop them into a dry pan to crisp up to have a little mini pizza when ever you want it. It works also for grilled cheese sandwiches. Just warm a little butter in a pan and saute to pizza crust until it's warm---then add cheese and cover to melt.

Try adding cinnamon to the batter instead of basil, then top it with cream cheese and sliced, baked apples.

I went looking for barbeque sauce and it was half sugar!!! So I made my own. I think it's really good. You need to use real maple syrup---it has a low glycemic index, so it doesn't elicit such an insulin response.

1 -6 ounce jar of tomato paste
2/3 cup balsamic or apple cider vinegar
1/4 cup olive oil
2 tsp minced garlic
2 tsp maple syrup
1 1/2 tsp salt
1 tsp ground pepper
10 shakes of Redi-Hot
1/2 tsp cayenne
5 pounds chicken drumstick/thigh quarters
melted butter

Preheat the oven to 375 F. place chick on broiler pan (to catch the fat) and brush with melted butter, then sprinkle with salt, pepper and cayenne. Bake for 40 minutes.

While chicken is baking, mix top nine ingredients for sauce.

Remove chicken from oven and cool 5 minutes.

Brush with sauce and grill, turning and basting frequently for about 15 to 20 minutes. The sauce will blacken, but the flavor will still be good.

This works well for ribs, also.

The proportions of this recipe are approximate. You can add or delete or increase or decrease almost anything except the vinegar and the mayonnaise. It's all very forgiving. As written below, it will make about a gallon of salad.

1/2 head of cauliflower, chopped
1 bunch broccoli chopped
3 green onions, chopped
1/2 cup sliced almonds
1/2 cup shredded cheese
4 slices crisp cooked bacon, crumbled
1/2 cup dried cranberries
1 tbsp apple cider vinegar
1 cup mayonnaise (more or less to taste)

Mix all together.

I've also used different cheeses, like Feta, different nuts (it's good with pecans), raisins or pineapple or grapes instead of cranberries, and I usually don't use bacon, just because I never have any in the house.

Apple Pie (for one)

Cored, sliced apple
Sprinkle of cinnamon
Liquid stevia if desired*
One tablespoon of granola (see breakfast recipes)

Layer in a microwave safe bowl
Microwave 2 minutes on defrost
(tastes like apple pie)

*Liquid stevia tastes better than powdered stevia

Cherry Chocolate Treats

2/3 cup fresh or dried dates, rehydrated (cover dried dates with hot water for 15 minutes, strain)
1/3 cup unsweetened cocoa powder
1/4 cup maple syrup
1/2 cup macadamia nuts
1/3 cup pecans
1 cup sliced almonds
1 cup pitted cherries

Put dates, cocoa powder and maple syrup in food processor and puree. Set aside.
In a clean food processor, pulse macadamias and pecans into a fine, grainy texture. Pour the mixture into the bowl with set-aside wet ingredients.
Fold almonds and cherries into the batter, mixing thoroughly.
Roll out 1 1/2 inch balls and place on a greased or lined baking sheet or a pizza stone.
Bake at 275 F for 30 minutes. Flip each ball and bake another 20 to 30 minutes or until firm.

Everyday we hear new reports of the harmful effects of certain foods. Many people ask "What's left to eat?"
Here's a basic guide to a healthy diet.

Proteins

Meats: beef, lamb, veal, pork buffalo, venison
Chemical-free chicken, turkey, cornish hen, duck
Nitrite-free cured meats
Wild-caught seafood, fish or shellfish
Legumes
Nuts and seeds, raw or dry roasted,
Natural nut butters where oil rises to the top. Avoid commercial brands with added hydrogenated oils and sugar
Make sure you get enough protein each day. For more information read Protein Power by Eades and Eades.

Dairy: (Protein and Fat)

Replace cow's milk with rice milk or unsweetened almond milk
Fertile, free-range or organic eggs
Butter (no margarine or butter substitutes)
Raw cheese, cottage cheese
Plain yogurt (add your own fruit)
Fats:

Butter (no margarine)
Fresh flaxseed oil
Olive oil, coconut oil, fish oils
saturated fat (yes, it's OK)
Vegetables:

Raw, steamed, baked or sauteed vegetables
Homemade soups
Avoid starchy veggies - potatoes, yams, corn, squash, peas - more than 1-2 times per week if you're trying to lose weight
Salads
Salad dressings - homemade, Haines brand, Paul Newman
Condiments

Natural herbs and spices
Spike, Celtic Sea Salt
Apple cider vinegar, lemon juice or rice vinegar, mustard, low sugar ketchup, low sugar steak sauce
Grains: (Limited quantities ONLY)

Organic, sprouted bread: Ezekial
Brown rice, quinoa, bulgar, millet
Oatmeal for breakfast, NO commercial breakfast cereals
Fruits:

Fresh organically grown fruits
Fresh fruit or vegetable juices, diluted 50% with water
V-8 and tomato juice
Sweeteners: Not recommended at all. If you must have something, use limite amounts of the following:

Stevia liquid, NOT powder (ugh!)
Pure maple syrup
Fresh fruit
Beverages

Organic herb teas
Coffee or chicory, a coffee replacement
Lemon water, with or without stevia
Filtered water, avoid tap water (Britta filter OK for most people)
Desserts and Snacks (occasionally)

Fresh fruit with yogurt
Plain gelatin with fruit
Brown rice pudding
Sorbet made with fresh fruit and no added sugar
Fruit juice popsicles
Rice or nut crackers

Healthy Homemade Sport's Drink

One Quart of water
1 cup juice (I like grape juice)
1/4 teaspoon of salt
1 teaspoon Calm magnesium (or other magnesium powder)*

Mix water, salt and Calm in sauce pan. Warm just until salt dissolves
Add juice and chill

Great for re-hydration. Cheaper and healthier than that sugar/chemical laden commercial stuff.

*This is optional but really useful. We have Calm here in the office.

This is my family's celebration dessert. We've

been making it for birthdays for years.

3 -8 ounce packages of cream cheese
3 eggs
1 tablespoon honey or maple syrup
1 teaspoon vanilla extract
Purchased deep dish graham cracker crust (optional)

Topping:

One pint sour cream
1 teaspoon vanilla extract
1 tablespoon honey or maple syrup

Preheat oven to 350.

Combine cream cheese and eggs in large
mixing bowl alternating one package of cream
cheese--one egg, etc. Mix until smooth. This
is easier to do if the cream cheese is softened first.

Add in the first vanilla and honey or maple syrup.

Pour into 9 inch glass pie pan or crust.

Bake 20 minutes and remove to cool. (It will not look
done, but do not overcook.)

When cheesecake custard is cooled, preheat
oven to 450. Combine sour cream, vanilla
and honey or maple syrup, spread in top of custard
and bake 5 minutes. (Yes, that's five)

Remove from oven, cool and refrigerate. It's
much better the next day, when the custard has
completely set.

You can top it with a fruit reduction.

In a small non-stick saucepan, combine one cup fresh
fruit (strawberries, blueberries, raspberries are
my favorite) with one half cup of water. Cook on medium,
stirring, until syrupy and thickened.

Pour the reduction on top of the cheesecake just before serving.

My friend Tara gave me this recipe. It
reminds me of pumpkin pie.

4 cups of well cooked baked or steamed sweet potatoes
1 cup coconut milk
1 cup shredded unsweetened coconut
1 tsp vanilla extract
1-2 drops liquid stevia (optional)

Mix all ingredients with mixer or food processor until
smooth. Spoon into parfait glasses and refrigerate
until ready to serve. Makes 6 one cup servings.

You can also layer them with whipped cream for
a fancier dessert.

2 Tbsp pine nuts (or other nuts)
2 Tbsp olive oil
2 pounds of Asparagus (trimmed and cut into 2 inch pieces
Kosher salt
Black pepper
1 tsp thinly sliced lemon zest
1 ounce grated parmesan

In a dry iron skillet, toast pine nuts until golden (4-5 minutes)

Remove nuts, add the oil to the pan.
When oil is warmed, add the asparagus, 1/4 teaspoon each
of salt and pepper and cook, tossing occasionally until tender.
About 4-6 minutes. Add the pine nuts and toss to combine.
Place in serving bowl and top with the lemon zest and parmesan.

I make this with the tapioca bread from Wegmans (in the healthfood store in a little freezer). Get the english muffins and toast them.

Prep time: 15 minutes
Cook time: 10 minutes
Add to shopping list
Ingredients

6 or 7 ripe plum tomatoes (about 1 1/2 lbs)
2 cloves garlic, minced
1 Tbsp extra virgin olive oil
1 teaspoon balsamic vinegar
6-8 fresh basil leaves, chopped.
Salt and freshly ground black pepper to taste
1 baguette French bread or similar Italian bread
1/4 cup olive oil
Method

1 Prepare the tomatoes first. Parboil the tomatoes for one minute in boiling water that has just been removed from the burner. Drain. Using a sharp small knife, remove the skins of the tomatoes. (If the tomatoes are too hot, you can protect your finger tips by rubbing them with an ice cube between tomatoes.) Once the tomatoes are peeled, cut them in halves or quarters and remove the seeds and juice from their centers. Also cut out and discard the stem area. Why use plum tomatoes instead of regular tomatoes? The skins are much thicker and there are fewer seeds and less juice.

2 Make sure there is a top rack in place in your oven. Turn on the oven to 450°F to preheat.

3 While the oven is heating, chop up the tomatoes finely. Put tomatoes, garlic, 1 Tbsp extra virgin olive oil, vinegar in a bowl and mix. Add the chopped basil. Add salt and pepper to taste.

4 Slice the baguette on a diagonal about 1/2 inch thick slices. Coat one side of each slice with olive oil using a pastry brush. Place on a cooking sheet, olive oil side down. You will want to toast them in the top rack in your oven, so you may need to do these in batches depending on the size of your oven. Once the oven has reached 450°F, place a tray of bread slices in the oven on the top rack. Toast for 5-6 minutes, until the bread just begins to turn golden brown.

Alternatively, you can toast the bread without coating it in olive oil first. Toast on a griddle for 1 minute on each side. Take a sharp knife and score each slice 3 times. Rub some garlic in the slices and drizzle half a teaspoon of olive oil on each slice. This is the more traditional method of making bruschetta.

5 Align the bread on a serving platter, olive oil side up. Either place the tomato topping in a bowl separately with a spoon for people to serve themselves over the bread, or place some topping on each slice of bread and serve. If you top each slice with the tomatoes, do it right before serving or the bread may get soggy.

Serves 6-10 as an appetizer. Or 3-4 for lunch (delicious served with cottage cheese on the side.)

I found this recipe in the newspaper and rushed home
to make it. It's easy and delish!

Cut a banana into 1/2 inch slices.
Place on a plate and freeze for 30 minutes to one hour.
(No longer than 90 minutes)
Put the frozen banana in a food processor and pulse
until smooth.

For extra flavoring, you can add:
frozen berries
peanut butter or almond butter - I especially liked this
vanilla extract
instant coffee
cinnamon

My friend Janet gave me this recipe. It looks very much like the Olive Garden recipe. A great warming meal for cold, frosty days.

3 sausage links, mild, medium or hot, sliced
4 strips of bacon, cooked and crumbled
1 49 1/2 ounce box of chicken broth or stock
1/2 onion, diced
4 bay leaves
2 large red potatoes, sliced with skins
1/2 tsp basil
1 teaspoon parsley
1/2 tsp garlic powder
salt and pepper to taste
1/2 pint of half and half
kale or endive

Fry sausage. Microwave sliced potatoes for 2 minutes
Combine sausage, bacon, chicken broth, potatoes and spices in a large cook pot and
heat until potatoes are cooked through. Add kale or endive and simmer until greens are tender.

Add half and half and rewarm.

Number of Carbohydrates in a 3.5 ounce portion

Vegetables

Alfalfa seeds, sprouted 1.28
Arugula 2.05
Asparagus 2.63
Bamboo Shoots 0.92
Beans, green 4.69
Beans, snap, green 4.68

I heard about this foolproof way to cook a turkey---sounded too simple to work. So I tried it. It really works well. So for those of you who've never cooked a bird before---take heart.

High-Heat Roasting Makes Tom Turkey A Bird of Paradise

By SUZANNE HAMLIN
Published: November 27, 1996

A STARTLING and relatively new method for roasting poultry can make even today's bland, overbred turkeys memorable. The blast-heat method will produce a crisp-skin bird with moist, intensely flavorful white and dark meat.

For 25 years, I have been an unbearably smug turkey cook, turning out bronzed picture-perfect birds. My tried and true cooking method was ridiculously simple: 450 degrees for the first 20 minutes, then 325 for the remainder of the cooking time. For moisture, I draped the bird with cheesecloth soaked in oil and butter, and basted periodically.

But turkeys have changed. Increased standarization and over-breeding of big birds have created turkeys that keep gaining in size but losing in flavor.

In an attempt to recapture that original turkey taste, I roasted 19 turkeys in the last month, using a variety of methods. Each turkey was 12 to 14 pounds, bought fresh at butcher shops or supermarkets.

For my home-kitchen electric-oven marathon, I tried cooking in a paper bag (unsafe if there are chemicals in the paper), wrapping in foil, draping in caul fat, turning the breast downward for part of the cooking, basting constantly, cooking at different temperatures and oiling the bird under the skin.

Turkey No. 19, cooked quickly at a constant 500 degrees, was the triumph. The reasons: no stuffing (which blocks an even flow of heat); no basting (which softens the skin and keeps it from becoming crisp); no turning from side to side or upside down (which lets the juices run out), and no overcooking.

High heat intensifies flavor. For turkey, it crisps the skin and drives excess fat and water out of the bird, which bastes as it goes.

Last year, when I used the high-heat method pioneered by Barbara Kafka, I ended up with a smoky kitchen. I now know that the culprit was my 20-year-old, blue-speckled enamel roasting pan, which was not strong enough to take the heat.

This year, I tried again with a heavy metal roasting pan. The resulting turkey was worth celebrating. Here's what you need:

Use a heavy 18-by-20-inch aluminum or stainless-steel roasting pan about 2 inches deep (no deeper or the turkey will steam). Disposable aluminum pans are unsafe for this job.

Use heavy pot holders.

Have ready a V-shape, adjustable rack that fits the pan. The rack will cradle the bird and lift it off the bottom so the underside will brown.

Use an instant-read thermometer; the pop-up kind is unreliable.

Make sure your oven is clean; accumulated debris can cause smoke during high-heat cooking. Here are the steps for roasting:

1. Remove the fresh, not frozen, turkey from the refrigerator two hours before it is to be cooked. Putting a cold bird into a hot oven can only send it into shock.

2. Remove and reserve the giblets and neck from the turkey cavities.

3. Rinse the turkey, inside and out, under cool running water. Without blotting dry, put it breast side up on the V-shape rack, set at the lowest slot, in the roasting pan. Drape a clean tea towel over the bird to keep it from drying while it warms.

4. Put the giblets and neck in a saucepan, add six cups of water or chicken stock, and let simmer an hour or until reduced to four cups.

5. Put oven rack at its lowest level.

6. Heat the oven to 500 degrees half an hour before cooking time. At this temperature, figure on eight minutes of cooking to a pound; an average 14-pounder will be done in about an hour and a half.

7. Remove the towel from the turkey. Do not season, stuff, truss or skewer the bird. But spread the drumsticks as far apart as possible without breaking the skin.

8. Put the turkey in the oven with the drumsticks toward the door. Let it cook undisturbed for 45 minutes. Do not even open the oven door during this time.

9. After 45 minutes, if smoke is coming from the oven and the fat is spitting, pour a cup of tepid water in the roasting pan. If necessary, turn on the exhaust or open a window to clear the kitchen of smoke. Resist the temptation to baste.

10. When the turkey is evenly brown, cover the breast loosely with a sheet of heavy-duty aluminum foil to keep it from browning too much.

11. After 60 minutes, remove the roasting pan from the oven and check the turkey's temperature with the instant-read thermometer. Stick it into the thickest part of the thigh, next to the carcass, without touching the bone. The turkey is done when the thigh registers 165 to 170 degrees. The turkey will continue to cook while it rests for 20 minutes outside the oven before it is carved; during this time, the temperature will increase 5 to 10 degrees.

12. When the turkey is done, let it rest on its rack for 10 minutes. Transfer it to a serving platter. Discard all but four tablespoons of fat from the roasting pan. Pour in the four cups of stock and reduce over high heat to two cups, about 10 minutes. Season with salt and pepper. Serve and exult.

Cranberry Orange Relish

One 12 ounce package of fresh cranberries
2 seedless oranges, peeled and sectioned
2 tablespoons of maple syrup
1/2 cup of pecans, chopped

Using a food processor, pulse the cranberries and oranges
until coarsely chopped. Transfer to a bowl and add the maple syrup. You
can use more or less to your taste.
Add the pecans and serve.

Sweet Potato Souffle

This can be a side dish, but it also makes a great dessert.

Souffle:
1/2 cup butter, softened, plus more to grease pan
5 medium sweet potatoes
2 large eggs plus one yolk
1 teaspoon vanilla extract
1/2 cup heavy cream
2 tablespoons maple syrup or raw honey
Pinch of salt

Topping:
1 cup chopped pecans
1 tablespoon honey or maple syrup, warmed
1 tablespoon butter, melted

Preheat oven to 350 F. Grease a 2 1/2 quart baking dish with butter.
Poke the potatoes with a fork and bake on a baking sheet until soft. (about 1 hour)
When cool enough to handle, cut in half and scoop out the cooked potato into a mixing bowl or
food processor and mix until smooth. Add the remainder of the souffle ingredients
and combine well. Turn the mixture into the baking dish.

For the topping:
In a saute pan, toast the pecans and then toss with the butter and honey/maple syrup.
Sprinkle on top of the souffle. Bake until slightly browned, 40 to 50 minutes. Let sit for
5 minutes before serving.

Paleo Pumpkin Bread

1 cup almond flour
1/4 teaspoon sea salt or just salt
1/2 teaspoon baking soda
1 tablespoon cinnamon
1 teaspoon nutmeg
1/4 teaspoon ground cloves
1/4 teaspoon ginger
1/4 teaspoon cardamom * optional
1/2 cup roasted or canned pumpkin
2 tablespoons honey
1/4 teaspoon stevia
3 eggs

Preheat oven to 350 F.

In a food processor, combine almond flour, salt, baking soda and spices.
Add all remaining ingredients except eggs and mix. Add eggs one at a time
and mix in between. Scoop batter into a petite loaf pan and bake for 35-45 minutes.
Cool one hour.

Everyone always asks me for sweets. So I adapted this recipe just for Laresa.
2 1/2 cups raw nuts and seeds - I used pecans, almonds, walnuts, sesame seeds, sunflower seeds and pumpkin seeds
1 cup dried fruit - my favorite is cranberries
2 cups finely shredded unsweetened coconut
1/4 cup of coconut oil or butter
1/2 cup honey
1 tsp vanilla extract
1/2 tsp salt

Roughly chop one cup of the nuts and seeds ( I chopped the almonds and walnuts) they need to be pretty small or the bars fall apart.
In a food processor, pulse the other 1 1/2 cups of nuts and seeds until they resemble a coarse meal
Add all nuts and seeds to a large bowl with the dried fruit and the coconut.
Combine the oil/butter, honey, vanilla and salt in a sauce pan and melt together over low heat.
Pour the honey mixture over the nut mixture and combine thoroughly.
Line a 9x9 inch pan with parchment paper.
Pour the mixture in and press into the entire thing firmly into the pan with another piece of parchment paper.
Press Hard!
Cool 2-3 hours and slice into bars. I Turned the whole thing carefully onto a cutting board and sliced it with a pizza wheel. Carefully slice the edges-- that's where it will crumble.
Store in the fridge with bars separated by parchment paper.

I adapted this recipe for my husband's mother--she eats no-grain and really misses her morning cereal. She can eat this with almond milk, as a cereal, or mix it with yogurt and berries. For Lois---if I had married a mother-in-law, I couldn't have done any better!

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1 cup raw sliced almonds
1 cup raw chunked walnuts
1 cup raw pecans
1 cup shredded unsweetened coconut
1/2 cup raw sunflower seeds
1/2 cup flax seed meal
1/2 teaspoon salt
1/2 cup water
1/2 cup peanut butter
1/2 cup honey or maple syrup
1 teaspoon vanilla extract

Preheat the oven to 300. Line a large baking sheet with parchment paper.

Stir the nuts, seeds, flax seed meal and salt into a large mixing bowl.

In a saucepan, warm the peanut butter, honey (or maple syrup) and vanilla until just mixed.

Stir the water into the nut mix and combine well. Pour the peanut butter mixture into the nut mix and combine.

Turn the entire mixture onto the lined baking sheet and bake for 45 minutes.

Every 15 minutes stir the mixture, pressing it back into the pan.

Remove from oven and let cool on the baking sheet. It will crisp up as it cools. Add dried fruit after cooking if desired.

Store in an air tight container.

Preheat oven to 375

1 cup blanched almond flour
1/4 cup coconut flour
2 teaspoons cinnamon
1/2 teaspoon ground cloves
1/2 teaspoon nutmeg
1 teaspoon baking soda
1/2 teaspoon baking powder
4 eggs
1/4 cup maple syrup
1 cup pumpkin puree
1 teaspoon vanilla extract
1 tablespoon melted butter

Combine all dry ingredients.
Beat eggs and add one at a time.
Add oil and turn into a greased 9 inch loaf pan
Bake 40 minutes.

This is a great substitute for the additive/sodium laced canned version of soup that is so easy to use for casseroles.
It uses cashew cream that you just make by soaking cashews in water for 1 to 24 hours, pouring off the water when done and buzzing the soaked cashews up in the food processor until they're smooth. You can also use a blender or an immersion blender.

1 cup raw cashews
1/2 to 3/4 cup of water
1 tablespoons butter
8 ounces fresh mushrooms, cleaned, stemmed and sliced
1/2 small onion, diced small
3 cloves garlic, mashed and chopped
splash of white wine
3 cups chicken stock
1/2 teaspoon salt
1/4 teaspoon black pepper, or more to taste
1 teaspoon dried thyme
optional 1/4 teaspoon cayenne pepper (I just like this)

Place cashews in a bowl and just cover with water. soak for 1 to 24 hours. Pour off the water and rinse until the water runs clean. Blend cashews with the 1/2 cup of water until smooth.

Melt butter in a soup pot over medium heat. Add the mushrooms, onion and garlic and saute until tender. Add the wine and stir until the liquid has evaporated.

Increase the heat to medium high. Add the chicken stock and bring it to a boil. Then reduce heat and simmer for 5 minutes.

Add cashew cream and spices and warm throughout.

Remove from heat and use an immersion blender if desired to blend soup to desired consistency.

Garnish with fresh thyme sprigs or sauteed mushrooms.

I make these in advance to take for lunch. You can make almost any variation with your favorite ingredients.

8 eggs
8 ounces thin-sliced ham
1 cup shredded cheese
1 cup finely diced onion
1 chopped red or green pepper
Salt
Pepper
1 Tablespoon water

Preheat oven to 350. Grease muffin cups.
Line each muffin cup with ham or chop the ham
and add it to the egg mixture.
Mix all other ingredients and pour into cups.
Bake 20 to 30 minutes.
Makes 8 muffins.

You can also add any vegetables, mushrooms, etc. You may need to
saute them first.

1 T dijon mustard
1 T rice wine vinegar
2 T olive oil

One head of broccoli, chopped into small bite-sized pieces
1/2 cup feta cheese, crumbled
1/4 cup pine nuts (or sliced almonds)

Mix the mustard, vinegar and oil in a medium sized bowl.
Add the broccoli and toss.
Stir in the pine nuts and feta.

Alison and Laresa were asking for a cake with no chocolate---here it is. (I'm a better cook than photographer, thank goodness.)

3 cups almond flour*
1 teaspoon salt
1 teaspoon baking soda
1 tablespoon ground cinnamon
1 teaspoon ground nutmeg
1/2 teaspoon cardamom (optional)**
5 eggs
1/4 cup maple syrup
1/3 cup melted coconut oil
3 cups freshly grated carrots
8 ounce can of crushed pineapple, drained
1 cup of fairly finely chopped walnuts or pecans

Preheat oven to 350
Prepare 2 eight inch round pans by lining the bottoms with parchment paper and greasing and flouring them.
In a medium bowl, combine the first six dry ingredients and set aside.
Beat the eggs, one at a time until fluffy. Add the maple syrup and the oil and combine.
Add the flour mixture to the egg mixture and combine.
Mix in the carrots, pineapple and the nuts.
Divide the batter into the cake pans. It will be thick.
Bake 40 minutes, turning the pans in the oven at the halfway mark.
Remove when a toothpick inserted into the center comes out clean.
Cool in pans for 10 minutes, then turn out of pans and let cool on a rack.

Now you're ready to frost.

8 ounces cream cheese, softened.
1 tablespoon maple syrup
1 tablespoon vanilla extract.
2 tablespoons of water

Mix all together until fluffy. Frost as you would a two layer cake.

*Almond flour is very expensive. After making this, I found Coarse Almond Flour at Lori's Health Food Store. It obviously has the almond skins in it. It was less than half the price of the regular almond flour.

**I like cardamom, but if you buy it in the grocery on the spice rack, it's about $14!!!!!
I get it at the health food store bulk section, about two tablespoons at a time.

Fermented foods are good for your entire gut. They're adaptagenic, which means that they're useful for different conditions, because they normalize function.

I've been eating sauerkraut daily, but it's getting harder to get down. I don't especially like it. My practice member, Patricia, brought me some of her fermented applesauce, and it's so good. It's easier and faster to make than sauerkraut, too.

3 large organic apples, cored, but not peeled
2 tablespoons ground cinnamon
1/2 teaspoon sea salt
1 tablespoon whey*

Chop apples finely in food processor, or shred with box shredder
Add remaining ingredients and mix well.
Pack into jar and loosely cap.
Leave out on counter for two days to ferment.
Refrigerate to stop fermentation.
Consume one heaping tablespoon per day.

*You can buy whey, but I use the liquid that collects in plain yogurt. I pour it off and freeze it to use later.

This is something you can use for your brunch in place of hash-browns.

One medium sized head of cauliflower
2 large eggs
1/2 cup of shredded cheddar cheese
1/2 cup of almond flour
1/4 cup finely chopped onion
1/2 teaspoon cayenne

Chunk up the cauliflower and steam it until it's tender.
Mash it and mix the remaining ingredients with it.
Form the mixture into patties and saute in coconut oil until browned.

Makes 36 ounces

Our milk-based formula takes account of the fact that human milk is richer in whey, lactose, vitamin C, niacin, and long-chain polyunsaturated fatty acids compared to cow’s milk but leaner in casein (milk protein). The addition of gelatin to cow’s milk formula will make it more digestible for the infant. Use only truly expeller-expressed oils in the formula recipes, otherwise they may lack vitamin E.

The ideal milk for baby, if he cannot be breastfed, is clean, whole raw milk from old-fashioned cows, certified free of disease, that feed on green pasture. For sources of good quality milk, see www.realmilk.com or contact a local chapter of the Weston A. Price Foundation.

If the only choice available to you is commercial milk, choose whole milk, preferably organic and unhomogenized, and culture it with a piima or kefir culture to restore enzymes (available from G.E.M. Cultures 707-964-2922).

Ingredients

2 cups whole raw cow’s milk, preferably from pasture-fed cows
1/4 cup homemade liquid whey (See recipe for whey, below) Note: Do NOT use powdered whey or whey from making cheese (which will cause the formula to curdle). Use only homemade whey made from yoghurt, kefir or separated raw milk.
4 tablespoons lactose
1/4 teaspoon bifidobacterium infantis
2 or more tablespoons good quality cream (preferably not ultrapasteurized), more if you are using milk from Holstein cows
1/2 teaspoon unflavored high-vitamin or high-vitamin fermented cod liver oil or 1 teaspoon regular cod liver oil
1/4 teaspoon high-vitamin butter oil (optional)
1 teaspoon expeller-expressed sunflower oil
1 teaspoon extra virgin olive oil
2 teaspoons coconut oil
2 teaspoons Frontier brand nutritional yeast flakes
2 teaspoons gelatin
1-7/8 cups filtered water
1/4 teaspoon acerola powder
1. Available from Radiant Life 888-593-8333, www.radiantlifecatalog.com.
2. Earlier versions of this web page called for 1 tsp of bifidobacterium infantis and 1 tsp of acerola powder–these were typos.
3. Use only recommended brands of cod liver oil. See our recommendations here.

Instructions

Put 2 cups filtered water into a pyrex measuring pitcher and remove 2 tablespoons (that will give you 1-7/8 cups water).
Pour about half of the water into a pan and place on a medium flame.
Add the gelatin and lactose to the pan and let dissolve, stirring occasionally.
When the gelatin and lactose are dissolved, remove from heat and add the remaining water to cool the mixture.
Stir in the coconut oil and optional high-vitamin butter oil and stir until melted.
Meanwhile, place remaining ingredients into a blender.
Add the water mixture and blend about three seconds.
Place in glass bottles or a glass jar and refrigerate.
Before giving to baby, warm bottles by placing in hot water or a bottle warmer. NEVER warm bottles in a microwave oven.
Variation: Goat Milk Formula
Although goat milk is rich in fat, it must be used with caution in infant feeding as it lacks folic acid and is low in vitamin B12, both of which are essential to the growth and development of the infant. Inclusion of nutritional yeast to provide folic acid is essential. To compensate for low levels of vitamin B12, if preparing the Milk-Based Formula (above) with goat’s milk, add 2 teaspoons organic raw chicken liver, frozen for 14 days, finely grated to the batch of formula. Be sure to begin egg-yolk feeding at four months.

I knew I wanted to stuff these baby peppers, but I didn't want to buy a device to hold them up in the oven. So I stood them up in a muffin pan. To stuff them I put the filling in a baggie and cut off one of the corners to use like a pastry bag.

I cut the top off the pepper and scraped out the seeds. I stuffed them with cream cheese---adding chopped onion, minced garlic, salt, pepper, salsa and red pepper. You could use most anything. Then I baked them in a 350 oven for about 20 minutes. I need to find a metal muffin tin so I can put them on the grill.

Ingredients

4 ripe tomatoes
2 pieces of bacon, cooked and diced
4 eggs
1 tablespoon ghee (clarified butter)
Salt and pepper to taste

Directions

Preheat the oven to 215ºC. Cut the tops of the tomatoes off. Using a paring knife, spoon, or fork, clean out the inside of each tomato — think of it as creating a tomato ramekin.
Evenly divide the diced bacon between the four tomatoes. Scramble four eggs separately and pour one by one into each tomato ramekin, right on top of the diced bacon.
Divide the ghee evenly between the four uncooked eggs and top each egg in a tomato. Sprinkle salt and pepper over the tomatoes to taste.
Place the tomatoes in a Pyrex baking dish and bake for 40 or 50 minutes until the eggs are cooked through. Enjoy hot.

Prep time
5 mins
Cook time
5 mins
Total time
10 mins
A natural and simple homemade ketchup recipe that kids love.
Author: Wellness Mama
Recipe type: Condiment
Cuisine: American
Serves: 8+
Ingredients
3 cans/jars of organic Tomato Paste (I order the jars by the case from here)
½ cup white vinegar or apple cider vinegar (this will leave a faint apple taste)
1 teaspoon garlic powder
1 tablespoon onion powder
2 tablespoons honey or cane sugar, or about ½ tsp stevia powder/tincture (or more to taste)
2 tablespoons molasses
1 teaspoon Himalayan or sea salt
1 teaspoon dried mustard powder
A pinch of each of the following (to taste): Cinnamon, cloves, all-spice, cayenne
1 cup of water
Optional: 1 teaspoon powdered chia seeds (powder in food processor or blender) for thickness
Instructions
Put the ingredients in a blender or food processor and blend well. Put in fridge to let flavors meld overnight or at least two hours.
Use as you would the GMOhighfructosecornsyrup regular ketchup.

Yield: About 20 truffles

Ingredients

1 cup coconut butter
1/2 cup virgin coconut oil (soft, but not melted)
1/4 cup coconut milk
2 tbsp. maple syrup (optional)
1 tsp. vanilla bean powder
1/8 tsp. salt
super fine shredded coconut for rolling
Instructions

Combine the coconut butter, coconut oil, and coconut milk and mix until creamy. I use my hand mixer, but a stand mixer or food processor works great as well. If you're using any sweetener, add it at this time.
Add the vanilla bean powder and salt and mix until smooth.
The batter will be too soft to work with, so stick the bowl in the fridge for 10-15 minutes. You want the batter to be firm, but not so hard that you can't scoop it out easily.
Using a small ice cream scoop, scoop out a truffle and then roll it in your hands until it's a smooth ball. Roll in finely chopped coconut and then place on a parchment or wax paper lined tray. Repeat until you have used up all your batter.
Stick in the fridge or freezer and chill until firm (makes it easier to transfer to an airtight container). Store these in the fridge or freezer. They taste best if you let them warm up to room temperature, where they are soft, smooth, and decadent! Enjoy!

Two eggs
One moderately ripe banana
1/4 cup chopped walnuts
oil for frying

Combine the eggs, banana and nuts.
Drop by spoons-ful into hot oil
They will take longer than ordinary pancakes to cook.
Serve with butter and real maple syrup
Release your inner fat kid.

(makes 12 5″ tortillas)
3 large or 4 small yellow plantains, about 2-2.5 pounds before peeling *
1/3 cup egg whites (about 2 eggs worth)
3 tablespoons lard or coconut oil, melted (I highly recommend lard if you have it!)
1 teaspoon lime juice
1/2 teaspoon salt

Preheat your oven to 350.
Peel and chop your plantains and place in a food processor.
Puree until somewhat pureed, and then add the melted lard, egg whites, salt and lime juice.
Puree until smooth.
Drop about 2 tablespoons at a time onto a baking sheet lined with a lightly greased sheet of parchment paper, 4 per standard baking sheet (spaced as shown above)
Smooth into a circle with the bottom of a ladle, getting as thin as possible, switching to wet fingers once the ladle stops being efficient.
Bake for 15 minutes, until dry to the touch, and just starting to brown on the edges.

Everyone deserves a nice cup of Hot Chocolate after an afternoon out in the snow (or in the case of today, freezing drizzle). Sara asked me about how I would go about making a paleo friendly hot chocolate treat for one of those special afternoons. My initial response was coconut milk, dark chocolate and maybe some hot water, but I also knew that the question deserved some research.

Upon further investigation I found three that I can get behind from a “I could use this to keep me sane” paleo perspective. Most of the others I found required heavy use of non sugar sweeteners.
Microwave Hot Chocolate
Ingredients:
• 1/4 cup Coconut Milk
• 1 tbsp Unsweetened Cocoa Powder
• 1/2 tsp Pure Vanilla Extract
• 1 cup Tap Water
• 1 tsp Cinnamon, Ground

Directions:
Combine coconut milk, cinnamon and cocoa powder. Microwave for 1.5 minutes. Add vanilla. Stir.

Ingredients

1/4 cup freshly squeezed orange juice
Zest of 1 orange
2 Tb of Honey, or more, to taste
1 (12-ounce) bag fresh cranberries
1/2 cups chopped Pecans

Instructions

In a medium saucepan, combine orange juice, orange zest, honey and 3/4 cup water over medium heat. Cook, stirring occasionally, until the honey has dissolved.
Stir in cranberries and bring to a boil; reduce heat and let simmer until sauce has thickened, about 15 minutes.
Let cool completely before adding nuts and serving.

Laresa, my young practice member, loves ketchup, so this is for her.

Prep time
5 mins
Cook time
5 mins
Total time
10 mins
A natural and simple homemade ketchup recipe that kids love.
Author: Wellness Mama
Recipe type: Condiment
Cuisine: American

Serves: 8+
Ingredients
3 cans/jars of organic Tomato Paste
½ cup white vinegar or apple cider vinegar (this will leave a faint apple taste)
1 teaspoon garlic powder
1 tablespoon onion powder
2 tablespoons honey or cane sugar, or about ½ tsp stevia powder/tincture (or more to taste)
2 tablespoons molasses
1 teaspoon Himalayan or sea salt
1 teaspoon dried mustard powder
A pinch of each of the following (to taste): Cinnamon, cloves, all-spice, cayenne
1 cup of water
Optional: 1 teaspoon powdered chia seeds (powder in food processor or blender) for thickness
Instructions
Put the ingredients in a blender or food processor and blend well. Put in fridge to let flavors meld overnight or at least two hours.
Use as you would the GMOhighfructosecornsyrup regular ketchup.

Feel free to make this as complicated, or as simple as you’d like. This cake would be perfectly lovely plain, no frosting, with some berries. For a birthday or other special occasion, Go all out! Chocolate whipped cream filling and ganache glaze makes this cake one to remember.

This recipe made 2 small spring form pans. If you plan on making a large (10″ or so) cake, double the recipe.

For the Cake:

1 cup almond flour
1/2 cup arrowroot powder
1/4 cup coconut flour
1 teaspoon baking soda
1/2 teaspoon salt
1/2 cup cocoa powder
1 cup maple syrup
1/4 cup coconut oil (plus more for greasing pans)
4 eggs
2 teaspoons vanilla extract

For the chocolate whipped cream filling:

3/4 cup heavy cream (or equivalent in coconut cream, from the top of an unshaken can of coconut milk
1/4 cup chocolate chips (I like Enjoy Life because they’re gluten and soy free)
1 teaspoon vanilla

For the ganache glaze:

4 tablespoons butter or coconut oil
4 ounces unsweetened chocolate
1/4 cup chocolate chips
1 tablespoon honey

Make the cake:

Preheat your oven to 350 and grease and line 2 small spring form pans (I used 6″, but you could use 8″ or 9″ and make a 2 layer cake instead of 4) Line the bottoms with parchment paper.
Sift dry ingredients (almond flour through cocoa powder) into a medium sized bowl
In a small bowl, whisk the eggs and add the melted coconut oil, maple syrup, and vanilla. Stir to combine and add to the dry ingredients.
Beat until well combined by hand, and pour into the prepared pans.
Bake for 25-30 minutes, depending on the size of your pans. If using larger ones, check after 20 minutes.
Make the chocolate whipped cream filling:

Melt the chocolate chips in a double boiler over simmering water.
Beat your cream until it’s fairly stiff.

If you’re using coconut cream, it may not get as stiff, but that’s okay.

Add the melted chocolate and give it another quick whip, and scrape down the sides of the bowl so it’s mixed in well.
Make the ganache glaze:

Melt the butter, unsweetened chocolate, and chocolate chips in a double boiler over simmering water. (you can use the same bowl you melted the chocolate in for the whipped cream, scraped out)
Once it’s melted, stir in the honey and turn off the heat.
Here’s where patience and attentiveness comes in: Remove the bowl from the heat and allow it to come to room temperature, stirring every 5 minutes or so. You want the ganache to thicken, but not get so hard that you’ll have to spread it on the cake. You want to be able to pour it. It will probably take about 1/2 hour to get to the right consistency, a good time to do all of the dishes you just made dirty.
Put it all together!

I made a small 4 layer cake out of this recipe, but could have easily kept it simple and made it 2 layers instead.

If you’re going for 4 layers, cut each cake in half, and arrange the bottom layer on a plate with parchment paper tucked in around the edged to keep the frosting from getting all over the plate.

Plop 1/3 of the chocolate whipped cream in the center and spread it out to the edges.

Repeat.

Stick the cake in the fridge to allow the filling to harden a bit.
Once the ganache is at the right consistency, pour it over the top of the cake and push to the edges so it falls over. If the sides of your cake are prettier than mine, leaving it dripping might look nice. My cake was was a bit wacky, so I tried to spread the ganache to cover the sides. It didn’t really work. But like I’ve said before, I’m a chef, not a baker!

This is a THIN-acceptable sauce that can be used on
chicken or pork (or anything else you can think of)

1 cup balsamic vinegar
7 ounce jar of tomato paste
1 teaspoon of paprika
1 tablespoon of maple syrup
2 teaspoons of salt
5 shakes of Redi Hot sauce
1 teaspoon of ground black pepper
1 teaspoon of coriander

mix well and refrigerate

1 1/2 cups berries (strawberries, blueberries, raspberries)
1/4 cup water
1 tablespoon chia seeds

In a blender or food processor mix the berries and water.
Pour into a small serving bowl.
Add the chia seeds, combining thoroughly.
Refrigerate at least 24 hours.

Enjoy

9 eggs
10 breakfast sausage links, sliced
1 medium zucchini, diced
1 medium yellow squash, diced
½ Vidalia onion, diced
2 cloves garlic, minced
3 oz baby portabella mushrooms or sliced mushrooms, rough chopped
1 cup chopped broccoli
2 cups chopped baby spinach
1/3 cup coconut milk from the can – unsweetened!
2 T real bacon bits

Preheat oven to 350 degrees.In large skillet, saute onions, zucchini, squash, broccoli, mushrooms & garlic until veggies are tender.Add sausage, mix and cook until heated through; remove from heat and let cool for about 5 minutes.While veggies are cooking, whisk eggs, & coconut milk in large bowl. Place chopped spinach into an 8x8 baking dish.Add cooled veggies to the egg mixture & combine.
Pour the egg/veggie mixture into the baking dish and sprinkle bacon bits on top. Bake 40 minutes, or until set. Cut into 6 pieces. Each serving has 7 grams of carbohydrate.

Turkey sausage
Chopped onions
Coconut oil
Chopped small jalapeno with seeds and veins removed
Medium zucchini chunked up
Medium yellow squash chuncked
Mushrooms, chopped
One clove of garlic, minced
One tomato, seeded and chopped
One teaspoon balsamic vinegar
Grated parmesan
Cook onions and sausage in cocnut oil until the sausage is browned. Add all other ingredients except parmesan and cover, steaming on low until soft. Top with parmesan on plate.

Preheat oven to 350
Mix together: 8 oz softened cream cheese
1/4 cup mayonnaise
1/4 cup parmesan cheese
1 clove garlic minced
½ teaspoon basil
Salt, pepper and cayenne
14 oz artichoke hearts, chopped
1 cup grated zucchini, squeezed dry, (or spinach)
Place in a greased oven dish. Bake 20 minutes. Top with 1/4 cup shredded mozzarella cheese
Bake 5 more minutes. Serve with veggies to dip. Dipping with a spoon works, too.

1 pound ground chicken - saute in olive oil until browned

Stir in 2 cloves of mince garlic
1 diced onion
1/4 cup hoisin sauce
2 tablespoons of soy sauce
1 tablespoon rice wine vinegar
1 tablespoon freshly grated ginger (or ½ tablespoon dried ginger)

Cook until onions are translucent.

Stir in
1 8-oz can of water chestnuts, drained and diced
2 green onions, thinly sliced
Salt and ground black pepper to taste

To serve, spoon a few tablespoons of the mixture onto a lettuce leaf, like a taco. Serves 4, but easy to double or triple the recipe as needed. Only three carbs per serving. Anti-inflammatory food.

Alfalfa Sprouts
Any leafy green vegetable
Asparagus
Bamboo Shoots
Bean Sprouts
Beet Greens
Bok Choy
Broccoli
Brussels Sprouts
Cabbage
Cauliflower
Celery
Celery Root
Chard
Chives
Collard Greens
Cucumbers
Dandelion Greens
Dill Pickles
Garlic
Kale
Leeks
Lettuces and salad greens (Arugula, Bok Choy, Boston lettuce, Chicory, Endive, Escarole, Fennel, Mache, Radicchio, Romaine, Sorrel.)
Mushrooms
Olives
Onions (limited amounts, as they are higher in sugar)
Radishes
Sauerkraut
Scallions
Shallots
Snow Peas
Spinach
Swiss Chard
Turnips
Water Chestnuts

Fruits

Strawberries
Blueberries
Raspberries,
Grapefruit
Blackberries
Plums
Starfruit
Honeydew, 3 oz
Cantaloupe
Cherries
Coconut

Avocado (very high in fat, so I’m including it here)
Avocado oil
Almond oil
Beef tallow, preferably from grass fed cattle
Butter: try to find organic sources
Chicken fat, organic
Duck fat, organic
Ghee (butter with milk solids removed)
Lard such as organic leaf lard (make sure it is NOT hydrogenated)
Macadamia Nuts
Macadamia oil
Mayonnaise (most have carbs, so count them. Duke’s brand is sugar free.)
Olives
Olive oil, organic
Organic coconut oil, coconut butter and coconut cream concentrate
Organic Red Palm oil
Peanut Butter: make sure to use unsweetened products, and limit due to Omega 6 content.
Seed and most nut oils: Sesame oil, Flaxseed oil, etc. These are higher in inflammatory Omega 6 fats, so limit amounts, and don’t heat them.
85-90% dark chocolate can be used in small amounts, or use Chocoperfection low carb chocolate.

Sources of Protein

Fattier cuts of meat are better because they contain less protein and well, more fat. Choose organic or grass fed animal foods and organic eggs if possible to minimize bacteria, antibiotic and steroid hormone intake. Websites such as www.eatwild.com or www.localharvest.org can point you to local sources of clean, grass fed meats and poultry. These clean proteins are the best choices for a low carb food list.

Meat: beef, lamb, veal, goat and wild game. Grass fed meat is preferred, as it has a better fatty acid profile.
Pork: pork loin, Boston butt, pork chops, ham. Look out for added sugar in hams.
Poultry: chicken, turkey, quail, Cornish hen, duck, goose, pheasant. Free range is better if it’s available.
Fish or seafood of any kind, preferably wild caught: anchovies, calamari, catfish, cod, flounder, halibut, herring, mackerel, mahi-mahi, salmon, sardines, scrod, sole, snapper, trout, and tuna.
Canned tuna and salmon are acceptable but check the labels for added sugars or fillers. (Exception: Avoid breaded and fried seafood.)
Shellfish: clams, crab, lobster, scallops, shrimp, squid, mussels, and oysters. (Exception: imitation crab meat. It contains sugar, gluten and other additives.)
Whole eggs: These can be prepared in various ways: deviled, fried, hard-boiled, omelets, poached, scrambled, and soft-boiled.
Bacon and sausage: check labels and avoid those cured with sugar or which contain fillers such as soy or wheat. Specialty health food stores carry most brands of sugar-free bacon.
Peanut butter and soy products such as tempeh, tofu and edamame are good sources of protein, but they are higher in carbohydrate, so track them carefully.
Whey protein powders, plus rice, pea, hemp or other vegetable protein powders.

This is Rich's favorite meal. Justine Valiquette

8 oz. Thinly Sliced Roast Beef
8 Slices Provolone Cheese
2 Large Green Bell Peppers
1 Medium Sweet Onion – Sliced
6 oz. Baby Bella Mushrooms – Sliced
2 Tbs. Butter
2 Tbs. Olive Oil
1 Tbs. Garlic – Minced
Salt and Pepper – to taste

Slice peppers in half lengthwise, remove ribs and seeds.
In a large sauté pan over low-medium heat, add butter, olive oil, garlic, mushrooms onions and a little salt and pepper.
Sauté until onions and mushroom are nice and caramelized. About 30 minutes.
Preheat oven to 400̊
Slice roast beef into thin strips and add to the onion/mushroom mixture. Allow to cook 5-10 minutes.
Line the inside of each pepper with a slice of provolone cheese.
Fill each pepper with meat mixture until they are nearly overflowing.
Top each pepper with another slice of provolone cheese.
Bake for 15-20 minutes until the cheese on top is golden brown.

Nothing is quicker or easier than browning up some hamburger and tossing in a bag of shredded cabbage, man. So no telling me you don't have time to cook proper low carb food!
Ingredients:
1 pound ground beef
1 teaspoons minced garlic
½ red onion (chopped)
1 teaspoon liquid Barbecue Smoke®
1½ tablespoons Worcester sauce
2 tablespoons soy sauce
¾ teaspoon ginger
¾ teaspoon curry powder
½ teaspoon crushed red pepper
1 bag coleslaw (shredded)
2 tablespoons crumbled bacon

Put ground beef in a skillet to cook.
Add minced garlic and sliced onion.
Mix in liquid smoke and worcester sauce.
Allow meat to brown.
Add in soy sauce, ginger, curry powder and crushed red pepper. Mix well.
Once meat is browned and onions are tender, mix in the bag of coleslaw (or your own shredded cabbage).
Do not drain that fabulous fat! We want to cook our slaw in it.
Cook until cabbage is just starting to tender, then mix in bacon.
Cook another 5 minutes or so after adding bacon. I like the cabbage to still have a little crunch in it.

Prep Time:
10 Minutes
Cook Time:
20 Minutes
Difficulty:
Easy
Servings:
12
Print Recipe
Ingredients

1/2 pound Hot Breakfast Sausage (such As Jimmy Dean Or J.C. Potter) Or Chorizo
1 whole Medium Onion, Finely Diced
2 whole SMALL Bell Peppers (any Color Combination), Seeded And Finely Diced
1 pound Monterey Jack, Grated (OR Mozzarella, Or Other Stringy Melting Cheese), Grated
Sprinkle Of Chili Powder
3 whole Roma Tomatoes, Diced
1/4 cup Cilantro, Chopped
Tortilla Chips For Serving
Preparation Instructions

Preheat oven to 400 degrees.

In a large skillet, cook and crumble the sausage until brown. Remove from skillet and drain on a paper towel. Pour off any excess fat. Add onions and bell peppers to the skillet and cook over medium-high heat until the veggies are soft and golden brown, about 7-8 minutes. Remove from heat and set aside.

To build the skillet, place 1/3 of the cheese in a medium-sized ovenproof skillet. Add half the sausage. Add another third of the cheese, then as much of the veggie mixture as you'd like (you may have a little left over.) Add almost all of the remaining cheese, the rest of the sausage, then whatever cheese you have left. Sprinkle the top very lightly with chili powder.

NOTE: Depending on the size of your skillet or baking dish, you may have some ingredients left over. Just build so that the ingredients roughly reach the top of the skillet; they'll shrink quite a bit once the cheese melts!

Place into the oven and start watching it about 4 to 5 minutes in. You want to bake it until the cheese is totally melted, hot, and slightly bubbling...but before the cheese starts to firm up/harden. (In other words, you still want the cheese to be extra gooey.)

Remove from the oven, top with the diced tomatoes, sprinkle on the tomatoes, and serve immediately with tortilla chips!

NOTE: Be sure to have everything ready so you can serve the queso fundido pretty much right out of the oven. It's best when piping hot!

IMPORTANT: Wrap a cloth around the skillet handle so guests won't burn themselves.

Mayonnaise

2 yolks All Ingredients Must Be Room Temperature
1 Tablespoon lime juice
1 Tablespoon vinegar(red wine)
1 tsp Dijon mustard
1 cup oil-not evoo
Salt -@ 1/2 tsp

A stick blender in a jar a bit larger than the diameter of the blender to allow the whirlpool effect. At least room temperature ingredients. I usually double this recipe and use 5 yolks.
Garlic, cayenne, etc., might be fun to add! Let sit out for a few hours for the acid to kill any bacteria.
Slowly raise the blender in the jar as the mayo forms.