Healthy Recipes

Butternut Squash Vegan Buddha Bowl


3 cups butternut squash peeled and cut in one inch cubes

1 tablespoon olive oil (optional)

salt and pepper to taste

1/2 cup quinoa

2 cups arugula (or substitute baby spinach)

1 can black beans (1 1/2 cups cooked) rinsed and drained

1 apple such as Honeycrisp, chopped

1/3 cup pumpkin seeds (pepitas)

Tahini Lime Dressing

1/4 cup tahini

1/4 cup lime juice

1/4 cup water (use less for thicker dressing)

1 clove garlic

1 tablespoon pure maple syrup (or substitute agave)

salt to taste


Preheat oven to 400 degrees.

Line a baking sheet with parchment paper. Add the butternut squash and drizzle with olive oil, (if using) and sprinkle with salt and pepper. Toss with your hands. For oil free version, use water for roasting 9or steam the squash instead of roasting). Roast for 20 to 30 minutes until the squash is tender and lightly browned.

Meanwhile, prepare the quinoa according to the package directions. (see notes for instant pot directions).

To make the Tahini Lime Dressing, blend all the dressing ingredients until very smooth using an immersion blender, regular blender or food processor.

To make the Buddha Bowls divide the arugula among four bowls. Add a quarter of the quinoa, black beans, butternut squash, and apple to each. Drizzle each bowl with tahini lime dressing and top with a quarter of the pumpkin seeds. (The quinoa, black beans and butternut squash can be served either warm or cold.

Recipe Notes

To prepare the quinoa in your Instant Pot add 1/2 cup plus 2 tablespoons water to the rinsed quinoa. Set the timer to 5 minutes and use natural release.

Zucchini Chips


3 medium zucchinis

1 teaspoon Spirulina powder

1 teaspoon Moringa powder

1 teaspoon turmeric powder

1 teaspoon dried oregano

2 tablespoons cold pressed coconut oil, melted over low heat

2 tablespoons freshly squeezed lemon juice

1/2 teaspoons pink or sea salt

1/2 teaspoon freshly ground black pepper


1. Wash zucchinis and cut into slices 1/8 inch thick. Set aside in large bowl.

2. Add Spirulina, Moringa, salt and pepper into a small bowl and gently whisk them together.

3. Add the melted coconut oil and lemon juice to a separate bowl and whisk them together.

4. Pour the dry spice mixture into the oil and lemon mixture and whisk again. Then pour the sauce over the sliced zucchini and mix with a wooden spoon or spatula gently to coat them evenly.

5. Preheat oven to 250 degrees. Then rub a small amount of coconut oil on the bottom of a 9 x13 glass baking dish. Place the zucchini in a single layer and then add in layers until all the zucchini is in the pan or use more than one pan.

6. Put them in the oven on the center rack and bake for approximately two hours or until desired crispness. Remove from the oven allowing to cool and adding more salt and pepper as desired to taste. The chips will keep in an airtight container for three days or frozen for three months.

Note: This recipe can be prepared in a dehydrator at 112 degrees for six to eight hours. At the halfway point flip the chips onto a screen for delicious raw chips.

Savory Breakfast Cookies  (Low Carb)

These savory breakfast cookies are like an omelet and biscuit rolled into one. Full of tasty savory ingredients for a low carb breakfast on the go. Only 2.9g net carbs per cookie.

Serves: 12


4oz pork sausage

1/2 cup onion chopped

1/2 cup green peppers chopped

1/2 teaspoon salt

1/2 teaspoon pepper

3/4 cups almond flour

1 teaspoon baking powder

3 eggs

1 cup cheddar cheese shredded


1. Pre heat oven to 375.

2. Saute sausage, onions and peppers until the sausage is browned and the vegetables soft.

Take off heat and let cool.

3. In the meantime add almond flour, salt, pepper and baking powder into a bowl and mix.

4. in a separate bowl beat eggs, then add 1/2 cup of the cheese. Add to the flour mixture and mix well.

5. Add cooled sausage mixture and mix to combine.

6. Place a piece of parchment paper or silicone mat on a large cookie sheet.

7. Place a big spoonful of mixture as you would to make cookies. Dough is sticky so try to use the spoon as well as you can.

8. Press down gently on each cookie to flatten a little. Sprinkle with cheese and bake for 8 -10 minutes.

9. Store in the refrigerator or freezer.

Morning Glory Bread


1 1/2 cups almond flour

1 1/2 cups coconut flour

1 1/4 cups palm sugar

2 teaspoons baking soda

1/2 teaspoon salt

1 teaspoon ground cinnamon

1 teaspoon vanilla extract

6 large eggs

8 tablespoons coconut oil, melted and cooled

4 medium carrots, peeled and grated

8 ounces fresh pineapple, pressed with paper towel and chopped

1/2 cup shredded coconut

1/2 cup raisins

1 cup walnuts or pecans, toasted and chopped coarse


1. Adjust an oven rack to the middle position and heat the oven to 350 degrees. Grease an 8 1/2 x 4 1/2 inch loaf pan.

2. Whisk the flours, palm sugar, baking soda, cinnamon, and salt together in a large bowl. In a medium bowl, whisk the palm sugar, vanilla , coconut oil and eggs together until smooth. Gently fold the palm sugar mixture into the flour mixture with a rubber spatula just until combined. Fold in the carrots, pineapple, coconut, raisins, and walnuts or pecans just until combined.

3. Scrape the batter into the prepared pan and smooth the top. Bake until golden brown and a toothpick inserted in the center comes out with few crumbs attached, 45 to 55 minutes, rotating the pan halfway through baking.

4. Let the loaf cool in the pan for 10 minutes, then turn out onto a wire rack and let cool for 1 hour before serving.

Quick Italian Spinach Pie

 In a 9” Pie Plate add:
1- 16oz Low fat cottage cheese
1- 10oz package frozen chopped spinach (thawed and drained) or fresh spinach 10oz package (chopped steamed and drained).
     4 eggs, lightly beaten
     1 jar roasted red peppers drain and chop or ½ cup chopped red peppers.
    1/3 cup parmesan cheese
    1 tsp. oregano

Grease pie plate, add ingredients bake at 350 for 40 minutes or till set.


2 Tbsp. olive oil
1 large onion, chopped (1cup)
1 Large red sweet pepper, seeded and chopped
1 jalapeno chile pepper, stemmed, seeded, and chopped
3 cloves garlic sliced
1 tsp. ground cumin
1 tsp. sweet paprika
1 tsp. ground turmeric
1 28oz. can whole plum tomatoes with juices, coarsely chopped
6 eggs
Feta cheese crumbled
Fresh cilantro and or oregano
1. In large skillet heat oil over medium heat. Add onion, sweet pepper, jalapeno, garlic, cumin, paprika, turmeric, ½ tsp. kosher sail and ½ tsp. freshly ground black pepper. Cook and stir 10 minutes or until vegetables are soft but not browned. Stir in undrained tomatoes. Bring to boiling, reduce heat. Simmer uncovered 10 minutes or until slightly thickened stirring occasionally.

2. Crack eggs, one at a time into small dish and carefully pour into sauce. Cover reduce heat. Cook 5 to 10 minutes or until whites are set and yolks are of desired doneness. Top with Feta and cilantro and or oregano. Makes 6 servings.

Cheese and Kale Casserole

20 oz. frozen chopped Kale, partially thawed.

2 cups. large curd cottage cheese.

1/4 cup. butter cut into pieces.

1 1/2 cups. sharp cheddar cubed.

3 eggs unbeaten.

1 Tbsp. coconut flour.

1Tbsp. liquid oil, cream and milk.


Put cottage cheese in a bowl, add unbeaten eggs. Cut cheese and butter in coarse pieces, add to cottage cheese and eggs. Break partially thawed pieces of kale into chunks add to bowl. Add flour. Stir mixture until thoroughly blended. Place in 1 1/2 quart casserole dish and bake at 350 for one hour or until set.

(It doesn't affect results if you thaw the kale completely before adding it)

** Spinach can also be used.

Coconut Porridge


3/4 cup unsweetened almond milk

6 tbsp. unsweetened shredded coconut

3 tbsp. very finely ground raw organic unpasteurized California almonds

1 1/2 tbsp. freshly ground organic raw whole golden flaxseed

1/2 tsp. pure vanilla extract

Pinch of sea salt

Flavoring, Sweetening and Topping Ideas

Pure Maple syrup, date syrup, raw honey or molasses, for sweetening. Organic butter flavored palm shortening, such as Spectrum, or ghee for buttery flavor.

Full fat coconut milk or homemade almond, for drizzling.

Ground cinnamon or cardamom to taste.

Freshly grated whole nutmeg to taste.

Fresh banana or kiwi slices.

Fresh berries such as blackberries, blueberries, raspberries or strawberries.

Dried fruit with no sugar added, such as blueberries, tart cherries, cranberries, currants, raisins or golden raisins.

Sautéed cinnamon apples.

Sliced almonds or broken or chopped nuts such as pecans or walnuts.

Seeds such as pepitas (pumpkin seeds) or sunflower seeds, for sprinkling coconut flakes for sprinkling


Heat milk in a large stoneware (heatproof) cereal bowl in microwave for 2 minutes.

Add remaining ingredients; stir Cook for 1 minute.

Stir favorite flavorings and natural sweetener; top as desired with favorite fruits.

If desired, drizzle with additional maple syrup and almond or coconut milk.

Serve immediately.

Sausage Pizza

2  tsp  olive oil

1 cup almond flour

3 Tbsp nut butter (cashew or almond)

1/3 cup egg whites

2 tsp coconut oil

1/2 cup onion, diced

2 garlic cloves, minced

1 hot pepper, chopped

3/4 cup cherry tomatoes, halved

8oz sausage, sliced or crumbled (low sodium and no artificial ingredients)

1/2 cup marinara sauce or crushed tomatoes

1/2 tsp oregano

1/2 tsp caraway seeds


1. Preheat oven to 250.

2. Add almond flour, nut butter, and egg whites to bowl. Mix with hands to combine well and create pizza dough. Set aside.

3. In non-stick skillet over medium high heat, brown sausage until completely cooked through. Remove sausage from skillet and place in small bowl.

4. add onions, hot pepper, and a little coconut oil to same skillet and sauté until onions are translucent, 5-7 minutes. Add garlic to onion preparation and sauté for 30 seconds. Remove onion mixture from skillet and set aside.

5. Cover baking pan with olive oil. Roll dough mixture with rolling pin to 1/4 inch thickness on flat surface, and then press evenly into oiled pizza pan.

6. Spread marinara sauce evenly across dough. Arrange meat and onion mixture evenly atop marinara sauce. Sprinkle toppings with oregano and caraway seeds. Use more seasonings if pizza sauce is plain crushed tomatoes instead of  marinara sauce.

7. Place pizza in oven and bake for 30 minutes or until pizza dough is slightly crisp. Remove pizza from oven and add halved tomatoes. Slice pizza into eight pieces and serve warm.

Southern Macaroni Pie

1 Head Cauliflower

2-3 cups Shredded Cheddar Cheese

4 Eggs

1 cup Unsweetened Almond Milk

1/2 cup Cottage Cheese

2 Table Spoons Oat Fiber

Salt and Pepper

Chop cauliflower into bite size pieces.

Spread out on a greased cookie sheet.

Bake at 400 for 15 minutes.

Then turn down to 350.

Place roasted cauliflower in a 9x13 and top with cheese.

Blend eggs, almond milk, cottage cheese and oat fiber together until completely smooth.

Pour over cauliflower and cheese.

Season the top with salt and pepper.

Bake at 350 for 30 minutes or until casserole is set all the way through.

Let casserole cool for 5 minutes to solidify before serving.

Cilantro Lime Dressing

Yield: Serves 4


½ Cup Lime Juice

½ Cup Extra Virgin Olive Oil

½ Cup Cilantro Leaves, Packed


Process in blender until smooth


Yields 3-4 servings
Ricotta Filling
• 8 ounces part skim ricotta cheese
• 4 ounces low fat cottage cheese
• 3 tablespoons parmesan cheese
• 2 tablespoons fresh flat leaf parsley
• 1 tablespoon fresh basil
• 1/2 teaspoon kosher salt
• 1/4 teaspoon garlic powder
• 1/8 teaspoon red pepper flakes (optional)
• Black pepper to taste
Other Ingredients:
• 2 large zucchini cut lengthwise into 8 (1/4 inch thick) slices
• 1 mild Italian turkey sausage, cooked and crumbled (optional)
• 1 cup marinara sauce, store bought or homemade
• 1/2 cup shredded part skim mozzarella cheese

Ricotta Filling
1. Place the zucchini on the hot grill and cook for about 2 minutes on each side or until the zucchini is soft and pliable. Remove from the grill and cool until they can be handled.
Assembling the Zucchini Lasagna Rolls
2. Preheat oven to 375 degrees and spray a 5x7 casserole dish or similar size with cooking spray.
3. Spread a 1/4 cup of the marinara sauce evenly over the bottom of the dish.
4. Blot any excess liquid off of the cooled planks of zucchini with paper towels. Spoon about a tablespoon of the ricotta filling onto one side of the zucchini and spread it into an even layer.
5. Sprinkle a few of the cooked sausage crumbles on top of the filling. Roll up the zucchini and place them seam side down into the casserole dish.
6. Top the zucchini rolls with the remaining marinara sauce and shredded mozzarella cheese.
7. Bake in the oven for 20-25 minutes or until the cheese is melted and bubbly.

Summer Scrambled Eggs with Zucchini, cheddar and Onions


Zucchini, dices, 400g
Cheddar, 100g
Ham, Smoked 100g
Green Onions, raw, tips only, 2
Eggs, 5
Olive Oil, 4 tbsp

Cooking Instructions:

Dice the zucchini and pat dry with kitchen towel. Next, grate the cheddar and dice the ham, finely chop the onion. After that, heat the olive oil in a large frying pan, then sauté the onions for a minute or two. Add the diced zucchini to the pan and sauté for about minutes, or until they begin to soften and brown a little. In the meantime, beat the egg in a larger bowl, add salt and pepper to taste, and then incorporate the cheddar and the ham into them. Pour the eggs, cheddar and ham mixture to cover the zucchini, mix and cook for another 5 minutes or until the eggs have the consistency you like. Serve and Enjoy!

Strawberry Cucumber Shake
• 1 cup frozen strawberries
• 1 cup cucumber, peeled and chopped
• ¼ cup celery, chopped
• ¼ cup raw cashews (optional)
• 1 Tablespoon fresh lemon juice
• ½ teaspoon fresh mint, chopped

Blend all ingredients until smooth.

Pizza Bits
2 cups cooked Quinoa
2 individual eggs
1 cup diced onion
1 cup Mozzarella Cheese  Shredded
2 teaspoons minced garlic cloves
1/2 cup chopped fresh basil
1/2 teaspoon season salt
1 teaspoon paprika
1 teaspoon dried oregano
1 1/4 cup organic pizza sauce
Combine all ingredients together in   a mixing bowl.  Press mixture firmly in greased  mini muffin pan.  Bake  for 15-20 minutes in  a preheated  350 degree  oven.

~~Roasted Radishes

1 lb radishes
1Tbs olive oil
1tsp garlic powder
1tsp onion powder
1/2 tsp black pepper
1Tbs parsley
Preheat oven to 375
Remove stems from radishes and wash them
Half or quarter larger radishes so they are uniform size
Place radishes in a shallow roasting pan
Drizzle with olive oil
Sprinkle with garlic powder, pepper, parsley and toss to coat
Roast for about 1 hour, stirring every 20 minutes 

~~Berry Bliss Rocket Pops!

2 cups  (10 ounces) fresh or frozen  Blueberries
2 cups (10 Ounces) fresh or frozen Strawberries
6 ounces fat free Greek Yogurt  or Unsweetened Light  Coconut Milk
Vanilla Stevia Drops to taste or you favorite Natural sweetener
Berry Sauce
In two separate saucepans bring berries to boil with 1 tablespoon of  water in each pan. Partially cover pans and reduce to a simmer for about 5 minutes until berries are saucy.
Remove from heat and puree each sauce separately in a blender. Transfer the strawberry sauce to an airtight container and store in the  refrigerator.
Fill  pop molds 1/3 of the way with the strawberry sauce. Freeze for 3 hours or until frozen. Sweeten the Greek Yogurt or coconut milk to taste. Fill the pop molds with1/3 of  the yogurt or coconut milk. Return to freezer for 3 hours or until frozen. Fill the molds leaving 1/4 inch at the  top  with the blueberry sauce. Cover molds with tin foil  and insert sticks until they reach the white layer. Freeze for another 3 hours or until frozen solid. Carefully remove pops from molds You can run some warm water over the molds to make this easier.

~~Quinoa,Apple, and Walnut Salad with Turkey Sausage

1/2 cup water
1/4 cup quinoa
6 oz (170 g) turkey sausage or chicken sausage
1 cup apple, cored, large dice
1/4 cup walnuts, chopped
3 cups fresh spinach
*Spicy Apple Vinaigrette (recipe to follow)
Bring water to a boil in a small pot on high heat. Add quinoa. Reduce heat to medium-low and cook for 12 minutes, or until water is absorbed. Remove from heat, fluff with a fork, and set aside to cool.
Lightly coat the pan with coconut oil and then add the turkey sausage. Sauté the sausage until lightly browned all around. Set aside to cool, then slice into medallions. Combine all ingredients in a large mixing bowl. Drizzle one serving of the Spicy Apple Vinaigrette dressing and serve.
Spicy Apple Vinaigrette
1/2 cup walnut oil
1/4 cup apple cider vinegar
1 organic, gala apple (peeled, cored, and cut into small pieces)
Pinch of paprika
Pinch of cinnamon
Salt and pepper to taste
Add all ingredients to a plastic container with sealable lid. Shake to incorporate

~~Apple Pumpkin Fall Smoothie

1 1/2 Cups Organic Canned Pumpkin (just use a can, don’t measure)
1 Cup Unsweetened Apple Sauce
1/2 Can Coconut Cream
3/4 Cup Almond Milk
1/4 Cup Salted Almond Butter
1 Tsp Vanilla
1 Tsp Organic Cinnamon
1/2 Tsp Organic Cardamom
3-4 Tbsp Raw Honey 
2 Cups Ice
Place all of the ingredients in your blender and run it on high until they’re smooth.  

~~Roasted Cauliflower Soup

1 large head cauliflower
4 tablespoons olive oil
1 teaspoon celtic sea salt
1 large onion, diced
4 cups water or chicken stock
Place whole head of cauliflower in a 9 x 13 inch baking dish
Rub cauliflower with 2 tablespoons olive oil and sprinkle with salt
Add ½ cup water to the dish
Bake uncovered at 350° for 1 ½ hours, or until a knife cuts easily through the core
Remove cauliflower from oven and allow to cool
Coarsely chop and set aside
Heat remaining 2 tablespoons olive oil in a large saucepan over medium heat
Add onion and cook until soft and translucent, about 15 minutes
Add cauliflower and 4 cups water or stock
Simmer until cauliflower is very soft, about 10 minutes
Puree in very small batches until smooth
Transfer back to pot and bring to a simmer

~~Herbed Chicken and Pomegranate Salad

3 cups quinoa, rinsed, cooked and cooled
2 cups chicken, cooked and shredded
1 cups pomegranate seeds (or dried cranberries)
Sea salt and ground pepper
¼ cup (packed) fresh mint leaves, chopped
¼ cup (packed) fresh cilantro leaves, chopped

2 tablespoons olives oil
2 tablespoons fresh lime juice
2 teaspoons lime zest

In a large bowl, combine quinoa, chicken and pomegranate seeds.
In a small bowl, make dressing by whisking together olive oil, lime juice and lime zest. Add to quinoa mixture and gently mix to coat. Season to taste with salt and pepper.
Cover and refrigerate for at least 30 minutes or until chilled.
Just before serving, add mint and cilantro, gently mixing to combine.

~~Vinaigrette Dressing  

Vinaigrette Dressing
2/3 cup olive oil or flax oil
1 Tablespoon Dijon mustard (or 1 ½ )
¼  balsamic vinegar or lemon juice or fresh squeezed orange juice
1 clove garlic, minced
¼ cup of water
Herbs to taste
Measure ingredients into a jar with a tight-fitting lid. Shake vigorously or use a whisk.

Chilled Cucumber-Red Onion Salad
1 large cucumber
Vinaigrette dressing
1/8 to ¼ medium red onion, thinly sliced
1 tablespoon chopped fresh dill or mint
1 plum tomato, thinly sliced, or 3-4 cherry tomatoes, halved
Peel the cucumbers, if desired, and thinly slice them. Place the slices in a salad bowl, along with the red onion and tomato. Sprinkle the dill or mint over the salad, then drizzle with the salad dressing and toss well. Cover the bowl and chill in the refrigerator for several hours for best taste.
Serves 2. Recipe can be double or tripled.
Red Cabbage Salad
1 medium head red cage, coarsely chopped
10 radishes, sliced
3 granny smith apples
2 green onions, chopped
1 stalk celery
1 or 2 tablespoons lemon juice
Dash Garlic Powder
2 tablespoons olive oil
1 tablespoon balsamic vinegar
Mix everything in a bowl and let sit for an hour, stirring once or twice. Serves 4.
Baked Spaghetti Squash
Preheat oven to 375 degrees. With a long-timed fork, make deep pierces into the skin of the squash in several places and place in a baking dish. Bake for about 30 minutes, or until the skin is soft to the touch. Cool for 10 minutes, cut in half lengthwise, and use a spoon to remove the seeds and strings from the center of the squash. Then use two forks to fluff up the flesh of the squash until you have spaghetti-like strands. Transfer strands to serving plates and top with butter and herbs or salsa.
Saturday Vegetable Soup
2 boxes Pacific Natural Foods brand Organic Vegetable Broth (8 cups)
1 16 oz. bag 365 Organic brand frozen organic vegetable blend (includes broccoli, cauliflower, carrot, green bean & bell pepper)
1 10 oz. bag Cascadian Farm Organic brand frozen Chinese-style stir-fry blend (includes
green beans, broccoli, carrots, red peppers, onions, mushrooms, & bamboo shoots).
4 cloves of organic garlic, minced (optional)
½ large organic onion, diced
½ organic green pepper, diced
1 bunch organic celery, diced
4 tbsp. organic, unsalted butter sea salt or Herb mare
Chop up the onion, green pepper and celery and set aside in a bowl. In a large skillet, place butter over medium/high stove and heat until completely melted. Add the chopped onion, green pepper, and celery and sauté until soft. Sprinkle sea salt over the contents to taste. Stir in a splash of vegetable broth and simmer.
Broiled Salmon with Cucumbers

1 cup diced onions
1 teaspoon wheat free tamari sauce
½ cup cider vinegar
2 cucumbers, thinly sliced
4 cloves garlic, minced
1 ½ lb salmon fillets
2 teaspoon peeled minced ginger root
1 teaspoon olive oil
In a large nonstick frying pan over medium-high heat, combine the onions, vinegar, garlic, ginger and tamari sauce. Bring to a boil, stir and cook for 3 minutes. Remove from heat. Add the cucumbers. Set aside to cool. Rub the salmon on both sides with the oil. Broil about 6 inches from the heat for 4 to 5 minutes per side, or until cooked through.
Pan Seared Tilapia with Cantaloupe and Avocado Chunky Salsa
½ cantaloupe, peeled, seeds removed and diced into very small pieces
2 avocados diced into small cubes
½ purple onion diced into small pieces
2 tablespoons diced cilantro
½ lime’s juice
2 fresh tilapia filets
Mix first 5 ingredients together in bowl. Place in fridge. Heat skillet to medium high heat. Rub filets with olive oil. Sprinkle with cracked pepper and sea salt. Put 1-2 teaspoons of olive oil in hot pan. Place filets in skillet once oil is hot. Quickly sear filets—roughly 3-5 minutes per side. Flip filets to sear other side. Place filets on a plate and top with a good amount of salsa.
Grilled Eggplant Slices
These eggplant slices will melt in your mouth.
6 (6-ounce) salmon steaks
¼ teaspoon salt
2/3 cup rice vinegar
1/8 teaspoon pepper
2 tablespoons fresh lemon juice
4 garlic cloves, minced
2 tablespoons Dijon mustard olive oil
1 tablespoon dark sesame oil
¼ teaspoon arrowroot
Sprinkle cracked pepper evenly over both sides of each salmon steak, and place steaks in a
13 x 9 inch baking dish. Combine vinegar and next 6 ingredients (vinegar through garlic) in a small bowl; stir well. Pour vinegar mixture over steaks; cover and marinate in refrigerator 1 hour, turning steaks occasionally.
Grilled Salmon Pepper Steaks
6 (6-ounce) salmon steaks
¼ teaspoon salt
2/3 cup rice vinegar
1/8 teaspoon pepper
2 tablespoons fresh lemon juice
4 garlic cloves, minced
2 tablespoons Dijon mustard
Olive Oil
1 tablespoon dark sesame oil
¼ teaspoon arrowroot
Sprinkle cracked pepper evenly over both sides of each salmon steak, and place steaks in a
13x9-inch baking dish. Combine vinegar and next 6 ingredients (vinegar through garlic) in a small bowl; stir well. Pour vinegar and next 6 ingredients (vinegar through garlic) in a small bowl; stir well. Pour vinegar mixture over steaks; cover and marinate in refrigerator 1 hour, turning steaks occasionally.
Fantastic Halibut
Absolutely delicious! Start to marinate the fish at least two hours before you plan to serve it.
3 cloves garlic, minced
1 teaspoon pepper
1 tablespoon olive oil
¼ cup fresh lime juice
1 ¼ cup basil, fresh, chopped
1 ½ lbs halibut fillets or steaks
1 tablespoon sea salt
Combine all ingredients except for fish in a shallow dish large enough to hold the halibut. Place fish in the dish and marinate for at least two hours, turning once or twice. Remove fish from marinade and broil or grill for about 5 minutes on each side (10 minutes total per inch of thickness). Transfer fish to a serving dish. Heat remaining marinade in the microwave for one minute; then pour over fish. Serve while hot.
Calories 227; Total Fat: 7 g; Protein: 36 g; Carbohydrate: 3g
Asparagus (only if organic or grown in USA)
Rinse and cut bottom part of stock (it is too fibrous)
If non-organic, soak in 1 tablespoon of organic Apple Cider Vinegar for five minutes then rinse repeatedly.
Bring ¼ inch of water to a boil in a large pain.
Drop in asparagus and steam for 2 minutes only. Rinse with cold water. It should remain slightly crisp- so do not overcook. You could also blanch them for 2 minutes and sauté with garlic and olive oil for a variation.
Rinse thoroughly. You may want to soak in salted water for 5 minutes then rise thoroughly. Cut up to fit in steamer or large pan with boiling water. Steam for about 4-5 minutes till slightly tender. Do Not Overcook. You may sprinkle with lemon juice of sauté with garlic and oil- only steam broccoli for 2 minutes if opting for this recipe.
Stir-Fried Tomatoes and Eggplant
1 Tbls. Organic Extra Virgin Olive Oil
1 medium sized eggplant, peeled and diced
1 medium onion, diced
1 celery stalk thinly sliced
1 28oz. can of Organic diced tomatoes with juice
2 Tbls. Organic Red wine or Balsamic vinegar
2 finely sliced basil leaves or 1/4tsp. dried basil
2 tsp. dried oregano.
Salt and pepper to taste.
In a wok, heat the olive oil and stir fry the eggplant, celery and onion for 8-10 minutes. Add remaining ingredients, cover and simmer for 20-25 minutes while stirring occasionally. Serve immediately.
Burdock and Carrots
Peel Burdock and carrots then slice in julienne style.
Sauté in 1-2 Tablespoons of Toasted or Regular Sesame Seed Oil until tender.
Sauté Zucchini and Red Pepper
2 Organic sweet red peppers, sliced 1 inch strips
2 medium Zucchini, sliced 1 inch strips
1 minced garlic clove
1 Tbsp. Organic Extra Virgin Olive Oil
1 tsp. dried oregano or sweet basil
Salt and pepper to taste.
Sauté Zucchini in olive oil for 5 minutes over medium high heat just until lightly browned. Add garlic and continue sautéing for 30 seconds. Add peppers and sauté an additional 4 minutes. Add salt and pepper and serve.
2 medium Zucchini, sliced
2 stalks celery, diagonally sliced
1 red pepper, seeded and cut into strips
1 yellow pepper, seeded and cut into strips
½ green pepper, seed and cut into thin strips
1 ½  broccoli florets, fresh or rozen
2 Tbls. Olive oil
3-4 garlic cloves, sliced
¾ cup fresh basil leaves or 3 Tbls. Dried
1 cup flat leaf Italian parsley, slightly chopped
1 15oz can fire roasted or regular crushed or diced tomatoes
Salt and pepper to taste
Parmesan cheese (sprinkle sparingly if recommended)
Prepare all vegetables. Heat wok over high heat. Add olive oil and sliced garlic. Stir fry 1-2 minutes. Add zucchini, celery, and broccoli while constantly stirring just until vegetables soften
approximately 6-7 minutes.
Add the peppers, basil, parsley, salt, pepper and entire can of tomatoes. Cover and redued heat to medium high for 2-3 minutes.
Remove from heat and sprinkle with parmesan cheese. Serve as a side fish or top on fish, chicken or cooked and shredded spaghetti squash.
Spaghetti Squash
1 large Spaghetti squash
Salt and Pepper to taste
Preheat oven to 350 degrees. Cute spaghetti squash length wise in half. Place on baking sheet and bake 25-30 minutes until tender. Remove from oven and shred the squash with a fork. It will look like spaghetti. Serve with Primavera vegetables or Marinara Sauce.
Marinara Sauce
2Tbls. Olive oil
2-3 garlic cloves, sliced or minced
1 medium onion, finely chopped
1 28oz. Can crushed tomatoes (slightly drained)
1 cup fresh Italian flat leaf parsley, chopped
½ cup fresh basil leaves, rolled and thinly sliced
Salt and pepper to taste
Heat pan on medium high heat and add olive oil, garlic and onions. Stir until soft then add remaining ingredients. Stir occasionally and reduce heat to simmer for 10-15 minutes. Serve over Spaghetti squash, kale, broccoli, chicken or fish.
4-5 medium sweet potatoes, peeled and cut into large chunks
2 sweet onions cut into one inch pieces
1 ½ Tlbs. Extra virgin olive oil
¾ tsp. garlic pepper blend or make our own with ½ tsp garlic granules and 1/4tsp. ground pepper.
½ tsp. salt
Preheat oven to 425ْ.
In a large bowl combine all ingredients and toss thoroughly. Spend only 9x13 baking dish for 30-35 minutes or until tender.
Basic Vinaigrette
½ cup Organic Extra Virgin Olive Oil
3 Tbls. Organic Apple Cider or Vinegar without sulfites
1 Tsp. Oregano leaves
½ tsp. Salt- preferably Celtic salt
1/8 Tsp. pepper
Mix this in a container and refrigerate ahead of time. Let it sit out a few minutes before using.
Dijon Olive Oil Dressing
½ cup Organic Extra Virgin Olive Oil
6 Tbls. Organic Balsamic Vinegar or Lemon Juice
6 Tbls. Water
1 tsp. Organic Dijon Mustard
1/8 tsp. Oregano
Salt and Pepper to taste
1 minced garlic clove
Combine all ingredients into an airtight jar or carafe and shake vigorously to blend. You may use a whisk if you do not have an airtight container.
Salad Dressing: Braggs brand “Healthy Organic VINAIGRETTE”
Ingredients: Bragg Organic Extra Virgin First Pressed Olive Oil, Bragg Organic Apple Cider
Vinegar, Bragg Liquid Aminos, raw honey, garlic, onion, and red bell pepper flakes.
Tahini Dressing
Mix 2 Tbls. of sesame tahini with desired amount of lemon juice to your own taste. Mix a little water to dressing consistency.
Plum Tomatoes, wedged
Red Onion, thinly sliced or chopped scallions
Combine with Basic Vinaigrette Dressing and marinade at least 15 minutes at room temperature before serving.
Greek Salad
Any type of loose leaf lettuce, Dandelion greens, Beet greens, Romaine, etc. or combination of greens
2 Organic Green Onions Organic Red Roasted Peppers Organic Cucumbers sliced Olives
Tomatoes chopped (use sparingly if diabetic)
Add all above ingredients into salad bowl and liberally shake on salad dressing from above.
Puttanes Salad
4 vine ripe tomatoes, seeded and chopped
½ red onion, chopped
1 tablespoon capers
1.2 cup kalamata olives, pitted and coarsely chopped
6 anchovies, chopped or 1 tsp anchovy paste
1 garlic clove, minced
1/3 cup Italian or flat leaf parsley, coarsely chopped
Extra virgin olive oil for drizzling
12 fresh basil leaves, pile and roll into log to shred or tear
Salt and Pepper to taste
Alternate Tuna Salad
1  6oz. can Albacore Tuna in Water
1-2  tsp. finely chopped red onion
3  Tbls. fresh parsley, finely chopped
1  Tbls. freshly squeezed lemon juice
3  Tbls. olive oil
1  celery stick ,finely sliced
Mix all ingredients thoroughly serve on lettuce and wedges of tomato. You may also mix the Tuna with Taboulleh and 1 Tbls. Mayonnaise if preferred.
Tomato Cups
6 medium tomatoes
½ small cucumber
2 sticks celery
½ medium red onion or 2 scallions chopped
½ cup fresh parsley
1 tablespoon fresh mint (optional)
1 clove garlic
2 teaspoons kelp
1 tablespoon lemon juice
1 tablespoon olive oil (optional) celtic salt to taste (optional) Recipe makes 12 cups
Cut tomatoes in half, scoop out center. Add tomato pulp to the other ingredients and finely chop all ingredients, mix well and fill tomato halves. Great for a side dish or finger foods if using cherry or small tomatoes.
Lettuce Wraps
Oriental Lettuce Wraps
Dice small or grate:
Carrots, celery, broccoli stalks, mushrooms, or any variety of vegetable that you prefer. Toss with a 1 tsp. of approved salad dressing. Add fresh bean sprouts and toss. Spoon vegetables into fresh,
washed lettuce leaves of your choice, preferably leaf lettuce. Roll cabbage roll style and enjoy
Greek Lettuce Wraps
Dice small:
Tomatoes, cucumbers, onion, (a little smashed garlic). Toss with extra virgin olive oil, a little lemon juice; add fresh basil chopped, or any herbs that you prefer. Spoon vegetables into fresh, washed lettuce leaves and add a few good olives. Roll cabbage roll style.
Garlic Shrimp
12 garlic cloves, cracked away from skins
2 Tbls. extra virgin olive oil – spread around the pan
2 Tbls. butter, cut into small pieces
¾ tsp. crushed red pepper flakes
1 ½ pounds jumbo shrimp, peeled and deveined
1 tsp. coarse salt (Kosher salt) Black pepper
In a food processor, finely chop the garlic. Meanwhile, heat a large skillet over medium heat. Add oil and butter then garlic and crushed pepper. Season shrimp with salt and toss to coat. Add shrimp to
the pan and cook, stirring frequently. Shrimp should turn pink and curl when cooked through. Add pepper to taste and serve immediately.
Garlic Salmon Fillets
Salmon fillets, skinned
1/3 cup extra virgin olive oil
two garlic cloves, minced or pressed
Combine olive oil and garlic. Marinade salmon fillets for 5 to 10 minutes. Broil or sauté to desired doneness.
Chicken Cacciatore
½ cup plus 2 Tbls. extra virgin olive oil twp garlic cloves, pressed
two Tbls. Balsamic vinegar
1 tsp. crushed red
3 tsp. fresh rosemary, 5 sprigs stripped and leaves chopped
4 large portabella mushroom caps, wiped clean
1 ½ lbs – 4 boneless, skinless breasts coarse black pepper
kosher salt
two thinly sliced and seeded Italian light green peppers – cubanelle
1 medium red onion, thinly sliced
1 28 oz. can fire roasted diced or crushed tomatoes (lightly drained)
handful flat-leaf (Italian) parsley, chopped
Heat a grill pan or outdoor grill to high heat. You can also use a heavy bottom pan on the stove for both chicken and mushrooms.
In a large bowl, combine balsamic vinegar, Worcestershire, crushed red pepper flakes, rosemary then whish in about ½ cup extra virgin olive oil. Run the mushrooms through the marinade and transfer to plate to reserve. Add chicken to remaining marinade and coat evenly. Let sit for 2-3 minutes. Season one side of the chicken with salt and pepper.
Chicken Piccatta
4 boneless, skinless chicken breast halves
½ tsp dried thyme
¼ tsp salt
¼ tsp pepper
two garlic cloves, pressed
1 cup cherry tomatoes
½ cup Pacific free range chicken broth
½ tsp lemon peel
1 Tbls lemon juice
1 Tbls butter
Light oil broiler pan with small amount of olive oil. Preheat broiler. Season both sides of chicken with thyme, pepper and 1/8 tsp salt. Place chicken on broiler pan about 2”-3” away from the heat for
5 minutes per side, or until 160 degrees at the thickest part. Remove from broiler and keep warm.
Heat a large skillet lightly oiled over medium heat. Add garlic and stir constantly for 30 seconds. Add tomatoes and remaining 1/8 tsp salt and cook for 3 minutes. Place tomatoes on platter with chicken.
Combine cornstarch and broth in a cup. Stir until dissolved. In the same skillet, whisk together the cornstarch mixture, lemon peel and lemon juice and bring to a boil over high heat while stirring
constantly. Cook for one minute or until sauce is slightly thickened. Add butter and any juice collected on platter and boil while stirring constantly. Cook until butter is just melted and sauce thickens. Pour over chicken and serve.
Stir Fried Chicken
Two full boneless, skinless chicken breasts, sliced into strips
1 Tbls. grated fresh ginger
2 garlic cloves, minced
3 tsp. sesame oil to coat the pan
1 medium onion, sliced or diced
2-3 cups any combination of chopped veggies—bok choy, celery, slightly defrosted package organic broccoli florets or fesh, Napa cabbage, etc.
1 cup sliced mushrooms—preferably shiitake
1 red bell pepper, cut into strips
2 cups cooked short grain brown rice (optional)
Heat oil in wok over high heat. Once heated, add garlic, ginger and chicken (if using) stir constantly until lightly brown or chicken cooked through. Add all vegetables and cook for 3-4 minutes— maintain crispness. Add tamari and tofu. Cook an additional minute. Serve with rice.
Mayo-Free Egg Salad
4 hard-boiled eggs
two 2 ½ Tbsp. olive oil
1 Tbsp. yellow mustard
1 ½ tsp. Dijon mustard
2 tsp. paprika
1-2 small onions, diced (depending on desired flavor)
salt and pepper to taste
Slice hard boiled eggs lengthwise and widthwise. Combine all ingredients in mixing bowl and mash together with a fork, then whip together with a mixing spoon. Add smaller amounts of olive oil according to desired flavor and consistency.
Add onions, salt and pepper according to desired flavor. Add more mustard if a tangier, zesty mustard flavor is desired.
Other substitutions: Can add ½-1 Tbsp. fresh pressed/chopped garlic or  garlic powder for a richer, zesty flavor. Cann add ½ -1 Tbsp. honey or Agave nectar for a sweet flavor to counter mustard zest.
Tomato Avocado Salad
Two ripe avocados, cut into bite-sized pieces
Approximately 1 ½ cups cherry tomatoes, cut in half
Two tablespoons fresh cilantro, chopped (or more, to taste) The juice from 2 fresh limes
Approximately 2 tablespoons vegetable oil
½ to 1 teaspoon dried Mexican Oregano, crumbled
½ to 1 teaspoon ground Cumin
½ teaspoon garlic salt
freshly ground black pepper (to taste)
Blackened Tuna Steaks with Mango Salsa
Two tablespoons olive oil Two tablespoons lime juice Two cloves garlic, minced
4 tuna steaks
1 fresh mango-peeled, pitted and chopped
¼ cup finely chopped red bell pepper
½ Spanish onion, finely chopped
1 green onion, chopped
two tablespoons chopped fresh cilantro
1 jalapeno pepper, seeded and minced two tablespoons lime juice
1 ½ teaspoons olive oil two tablespoons paprika
1 tablespoon cayenne pepper
1 tablespoon onion powder two teaspoons salt
1 teaspoon ground black pepper
1 teaspoon dried thyme
1 teaspoon dried basil
1 teaspoon dried oregano
1 tablespoon garlic powder
4 tablespoons olive oil
1.   Whisk together the olive oil, lime juice and garlic in a bowl. Rub the tuna steaks with the mixture. Place the steaks in a sealable container and chill in refrigerator for 3 hours.
2.   Combine the mango, bell pepper, Spanish onion, green onion, cilantro, and jalapeno pepper in a bowl; stir. Add the lime juice and 1 ½ teaspoons olive oil and toss to combine. Chill in refrigerator 1 hour.
3.   Stir together the paprika, cayenne pepper, onion powder, salt, pepper, thyme, basil oregano, and garlic powder in bowl. Remove the tuna steaks from the refrigerator and gently rinse with water and then dip each side of each steak in the spice mixture to coat.
4.   Heat 2 tablespoons olive oil in a large skillet over medium heat. Gently lay the tuna steaks into the hot oil. Cook the tuna on one side for 3 minutes; remove to a plate. Pour the remaining 2 tablespoons olive oil into the skillet and let it get hot. Lay the tuna with the uncooked side down into the skillet and cook another 3 minutes; remove from heat immediately.
5.   Spoon about ½ cup of the mango salsa onto each of the 4 plates. Lay the tuna steaks atop the
salsa and serve immediately.