Cultured Coriander Corn Bread
This gluten free & low sugar cornbread goes great alongside chipotle beans and a big salad!
- 2 cups organic corn meal
- 2 cups organic teff flour
- 2 cups filtered water
- 1 cup melted butter or coconut oil
- 2 eggs
- 2 tsp Nu Naturals non-bitter stevia powder OR Nu Naturals liquid stevia
- tsp aluminum free baking powder
- 1/4 cup unrefined sugar such as sucanat, coconut sugar, etc.
- 1 tsp vanilla extract
- 2 tsp organic ground coriander
- 1 tsp nutmeg
- 1 tsp fine ground, unrefined salt such a Himalayan Pink, Celtic, or Real Salt
- 1 cup organic corn kernels (fresh, frozen, or canned)
In a large mixing bowl, sift together corn meal and ground teff (coffee grinder works great!)
- In a separate bowl, combine melted butter/coconut oil, unrefined sugar, and stevia. Then mix in baking powder, vanilla extract, coriander, nutmeg, and salt.
- In a bowl on the side, beat the eggs and add them to the (warm, not hot) oil mixture. Mix well.
- Stir this oil mixture into the flour mixture. When the two are mixed until smooth, add corn kernels and stir one more time.
- Pour batter into two buttered loaf-size baking pans OR a buttered 9”x13” casserole dish.
- Bake at 350 degrees for 35-45 minutes. It’s done when a wooden skewer stick comes out dry.
Amazing Mushroom-Garlic-Herbed Grains & Veggies
A great side dish at Thanksgiving, or as a main dish any time of year!
- 5Tbsp pasture butter, ghee, or virgin coconut oil
- 1 large yellow onion, fine diced
- optional: 1 jalapeno, finely minced (wash hands w/soap immediately after mincing)
- 3 cups sliced organic crimini, shiitake, or portabella mushroom
- 3-5 cloves minced garlic
- 1/2 bunch kale, minced into tiny pieces
- 1/4lb fresh green beans, diced
- 2 cups any Kandarian Farms soaked & simmered whole grain (see below)
- 3Tbsp Ohsawa or Eden brands Tamari soy sauce diluted w/ 2Tbsp filtered water OR 1/2tsp fine ground unrefined salt such as Celtic, Himalayan Pink, or Real Salt brand)
- 1tsp dried lovage OR 4Tbsp fresh minced parsley
- 3Tbsp fresh minced chives
- 1tsp dried marjoram OR 1Tbsp fresh minced marjoram
- 1/4tsp dried thyme OR 1/2tsp fresh minced thyme
- 1/2tsp dried sage (blue sage is best!)
In a large stainless steel or cast iron frying pan or wok with a tight-fitting lid, place ghee, butter, lard or coconut oil over medium heat, spreading evenly over bottom of pan. Immediately add finely diced onion (and optional minced jalapeno!) and saute on medium-low heat for about 5 minutes until onions are translucent.
Next, add diluted soy sauce OR unrefined salt and the diced green beans. Stir well, and cover for about 2 minutes on medium heat.
Add mushrooms and stir continually for about 1 minute until all mushrooms are coated in all the lovely fat & soy sauce. Add most of the garlic here (you can reserve about 1/3 of it for the adding at the very end if you like your dish really garlic-y!).
Stir again, and layer kale on top of everything. Simmer just another 2 minutes, and turn off heat when all the greens are wet looking and slightly wilted.
Add chives, parsley, thyme, marjoram, sage, and maybe the last bit of raw garlic, and stir well yet again.
Lastly, stir in your soaked & simmered whole grain….Brown Rice, Farro, Barley, Whole Oat Groats, or Kamut are best….ENJOY!
Soaked/Sprouted & Simmered Millet with Amaranth
Great as a breakfast porridge, these powerhouse grains are for hard workers & people with increased iron needs
Soak 2 cups millet and 1 cup amaranth overnight under 2 inches filtered water in the medium saucepan you plan to cook it in. The next day, pour off the soak water and refill the pot with water so that the water ratio to grain is 3:2. So, for 3 cups soaked grain, you’ll need about 4.5 cups water. Bring to a boil, stir in 1/2 tsp whole sea salt, reduce to a low simmer, put the lid on the pot at an angle so the steam can escape, and simmer for 20 minutes.
This thick gruel is a nutrient-packed base for any meal. For lunch or dinner, serve it topped with beans or stir-steamed veggies (or both!).
And for breakfasts or desserts, simply serve it warm or cold topped with yogurt or fresh raw nuts and seasonal fruit. You can also mix a cup or so of this warm grain with 1tsp each coconut oil & carob powder, and 1/2tsp pumpkin pie spice, then top with a teaspoon of grade B maple syrup and/or raw nuts and berries. Have fun getting creative & Enjoy!
One Dish Meals
- 3Tbsp ghee or virgin coconut oil
- 6 drops toasted sesame oil
- 1 yellow onion, diced
- optional: 1-2 cloves raw garlic, minced/pressed
- 1lb sliced shiitake mushrooms
- 1/2 cup dried wakame sea vegetable
- 2 cups peeled & small diced winter squash
- 2 cups chopped cabbage or kale or both
- 2 cups chopped fresh green beans or broccoli
- 3Tbsp white miso paste
- 1/2tsp unrefined salt
- ground spices: 1tsp ginger, 1tsp coriander, 1/2tsp turmeric, pinch of cayenne
- optional: 2 cups cooked & chilled shrimp or nitrate free sausage or organic tofu/tempe
- 1/2 cup chopped scallions (green onions)
Soak dried wakame sea vegetable in a small glass or ceramic bowl under about 2 inches hot water, and set aside. In a large (6-8qt) stainless steel pot, saute the diced yellow onion in ghee or coconut oil, stirring every minute for about 5 minutes, until onions are translucent and slightly browned.
To the sauteed onion, add sliced shiitakes and salt, and stir every minute or so for another 3 min.
Gently add 2 quarts filtered water to mushrooms & onions, add ground spices, stir, and simmer over low heat for about 5 minutes.
When the ground spices have simmered for 5-6 minutes, add your small diced winter squash, and simmer another 3 minutes.
Next add ramen noodles (package should instruct to simmer for 4-6 min), and simmer 2 min.
Add medium dense veggies such as chopped broccoli or green beans, and simmer another 2 min.
Add chopped kale/collard greens and garlic, simmer just 1-2 more minutes, and turn off the heat.
Add the bowl of soaked wakame and include the soak water.
Next, add the cooked & chilled shrimp or sliced sausage/tofu, which will help cool the broth quickly so that the noodles don’t over-cook.
Add the miso paste and stir until it dissolves.
Lastly, add the scallions and sesame oil, and it’s ready to serve! A squeeze of lemon or lime juice on each serving adds the sour aspect, if you like it…YUM!
Seasonal Vegetable Casserole
- Diced Seasonal Vegetables:
- spring/summer: yellow squash, zucchini, broccoli, bok choy, asparagus…fall: carrots, celery root, green beans, collard greens…
winter: yam, burdock root, yellow onion, kale…
- 3Tbsp ghee or coconut oil
- 1Tbsp yellow curry powder
- 3-4Tbsp Ohsawa or Eden brand tamari or shoyu soy sauce
- 1Tbsp rosemary and/or marjoram & dill (minced fresh or dried)
- 12 eggs
- 2 cups pre-cooked, whole grain (brown rice, millet, etc.) and/or pre-cooked beans
- 1 pound organic cheese (cheddar or jack)
- 1 can good quality sardines in olive oil
- 1 cup sun-dried tomatoes
Sauté dense veggies (like root vegetables & onion) in ghee or coconut oil in a large, deep pot with curry powder and 1 cup water for 2 minutes, stirring every 30 seconds. Add less-dense veggies (green beans, summer squash, broccoli, asparagus, etc.) and stir, then saute for another minute. Next, add dark leafy greens, cover the skillet, and let everything saute another minute. Uncover skillet and stir until greens are all slightly wilted and wet looking.
Turn off the heat & add shoyu or tamari soy sauce and herbs. Remove from heat and mix in optional cheese, grain, beans, sardines (drained & flaked apart), and sun-dried tomatoes. Whisk the dozen eggs in large bowl, and stir them into the mixture. Pour everything into a buttered 9”x13” casserole dish and bake uncovered for 1 hour at 350°. Lemon juice squeezed over each serving tastes fantastic, especially if you used the sardines!
Butternut Tri-Tip Chili Stew
- 2 cups dry black beans, and/or pinto beans, or adzuki beans
- 1 medium butternut squash
- 1 large yellow onion
- 4 cups diced medium-dense veggies such as: broccoli, cauliflower, green bean, or bell pepper
- 1-2 bunches collard greens or kale, torn into bite-size pieces
- optional: 1lb raw, diced, tri-tip beef or other steak-like meat
- 3 cups diced tomatoes (fresh diced OR canned)
- 1 can tomato paste
- 1-2 cups organic corn kernels (fresh, canned, OR frozen)
- Ground Spices 1tsp each: cumin, coriander, garlic, 1/2tsp chipotle, & 1/8tsp cayenne OR 1Tbsp yellow curry, and 1tsp each ground ginger, and 1/2tsp chipotle
- Leafy Herbs: 1tsp each: sage, marjoram, and either dill, or chives
- optional: 3Tbsp fresh minced parsley or cilantro)
- 3Tbsp butter, virgin coconut oil, ghee, bacon fat, OR extra virgin olive oil
- 1-2tsp unrefined salt such as Himalayan Pink, Real Salt, or Celtic
- 2Tbsp balsamic vinegar (optional)
- 2 lemons or limes
Soak 4 cups dry beans overnight under 4-5 inches filtered water, at room temp. Dry beans should not be older than about 3 months, otherwise they won’t soften easily with cooking. I get mine from the bulk bins at natural foods stores, where they’re fairly freshly dried.
The next day, bake your butternut squash in a glass or ceramic dish at 350 degrees for about an hour until a fork goes into it easily. Turn off the oven, and let the squash cool.
Rinse off the old soak water from the beans and replace with fresh filtered water – enough so the beans are covered by at least 3 inches of water in a large stock pot. Always use mineral-free water (such as distilled water or R.O. water instead of well water) to simmer your beans, because minerals such as salt prevents the softening of beans as they cook.
Okay, bring your beans to a boil, reduce to medium heat and skim the foam off the top of the water for the first few minutes. When there’s no more foam coming to the top, reduce heat to a low simmer with the lid on at an angle (so steam can escape) for about an hour.
When beans are soft, stir in ground spices.
In a large frying pan on the side, saute a diced yellow onion in 3Tbsp of your fat of choice, stirring for about 5 minutes, until onions are translucent and brown.
Next, to the sauteed onion, add 1lb diced raw meat, and stir every minute or so for another 4 min.
When the ground spices have simmered for 5-10 minutes, add your sauteed onion/meat to the beans, and any medium dense veggies such as chopped broccoli or green beans, and simmer another 2 min.
This is when you can stuff as much as 2 bunches chopped kale or collards into the pot & they’ll wilt right down into your hot stew. If you’re planning to freeze or refrigerate this stew (because greens tend to turn brown over time with acidic foods like lemon juice and tomatoes), just use 1 bunch kale or collards now and then add a big handful of fresh chopped greens each time you re-heat some of the stew, so that the greens stay bright green, firm, & fresh when you serve it!
Turn off the heat and stir in salt to taste. Next, stir in the herbs: sage, marjoram, and either dill OR chives. Add balsamic vinegar if you like your chili slightly on the sweet/tart side.
Lastly add 3 cups diced tomatoes and organic corn kernels.
Minced fresh parsley or cilantro is always a nice garnish on top of each serving, along with fresh squeezed lemon juice, and avocado/shredded cheese if you’ve got them!
You can pour this stew over cooked brown rice, or you can easily add about 6 cups cooked rice at the end of cooking, if it’ll fit in the pot…
Talk about a tasty one-pot meal!
Sprouted Lentil Stew
brimming with veggies!
- 2 cups dry, whole lentils (green, brown, or french green)
- 2 Tbsp apple cider vinegar (ACV)
- 2Tbsp virgin coconut oil, ghee, tallow, duck fat, or nitrate free bacon fat
- 1 large yellow onion, chopped fine
- 1 large garnet yam/jewel yam (or 4 carrots), chopped 1/2-inch dice
- 1/2lb fresh green beans, chopped into 1-inch pieces
- 2 crowns broccoli, chopped into 1-inch pieces
- 1/3 head green cabbage/savoy cabbage, chopped into 1-inch pieces
- 1 big bunch kale/collard greens, ribbed and chopped into 1-inch pieces
- ground spices: 1tsp cumin, 1tsp ginger, 2tsp coriander (or 1Tbsp curry)
- optional: pinch of cayenne and/or up to 1Tbsp granulated garlic
- dried herbs: 2Tbsp parsley, 1Tbsp marjoram, 1tsp dill (if using fresh minced herbs, double these amounts…cilantro is great if you like it, especially for garnish to serve!)
- 1/2tsp unrefined salt (Himalayan Pink, Celtic, or Real Salt brand)
- juice of ripe lime or ripe lemon (to serve)
- unrefined extra virgin olive oil, (to serve)
- optional: balsamic vinegar, (to serve)
Place the dry lentils into the large pot you plan to cook them in, and cover them with filtered water (room temp) by about 2 inches, and stir in ACV. Cover the pot loosely with a kitchen towel, and leave it at room temperature overnight or for 12-24 hours.
The next day, strain the soak water off the lentils and rinse them. Cover lentils with about 4 inches filtered water, and bring them to a boil, uncovered, skimming any foam from the top as they get close to boiling. Once boiling, reduce the heat to low so you can barely see small bubbles simmering, and cover the pot so steam can escape. They’ll start to soften in about 40 minutes from this point, which is a perfect amount of time to saute your onion and chop your veggies!
Okay. Melt your high-temp fat in a large cast-iron skillet or heavy-bottomed pot over medium heat. As soon as it melts, add the minced onions in an even layer, and cook on medium heat until sizzling, then stir and spread evenly again every minute or so, until fragrant and translucent. Reduce heat to low, and stir every 3 minutes until browned and caramelized. YUM! Turn off the heat.
Chop yam/carrot and all other veggies and optional fresh herbs and set aside.
Once lentils are tender, add ground spices and optional cayenne and granulated garlic. Let these spices simmer for about 7 minutes to soften their aromas and marry well.
Add your salt and stir well for 30 seconds until salt is totally dissolved, to then taste for possibly adding a bit more for desired saltiness….REMEMBER: the sour flavor of the lemon/lime juice garnish when serving will decrease the need for the salty flavor!
Next, add your root veggies (carrot/yam), turn heat to high until boiling again, then reduce heat to simmer for about 2 minutes.
Next, add your green beans and simmer another 3 minutes.
Next, add your broccoli and simmer 1 more minute.
Next, add your cabbage and kale and simmer 1 more minute on medium heat.
Turn off the heat, and stir in herbs. Cover and allow the herbs and greens to wilt in the residual heat for about 5 minutes. Serve drizzled with olive oil and lemon/lime juice and optional balsamic vinegar and/or fresh herbs like cilantro.
Yay & YUM!!!
Honey-Vinegar Beet Salad
- 4-5 medium beets (purple OR golden)
- 2Tbsp good quality virgin olive oil
- 2Tbsp honey vinegar (or 1Tbsp raw apple cider vinegar and 1tsp raw honey – mixed well)
- 1/2tsp fine ground sea salt (Real Salt available at T.J.’s, OR Celtic, or Himalayan Pink, etc.)
- 1Tbsp fresh dill (or 1tsp dried dill) OR 1/2 bunch fresh chopped arugula
Hours before you want to serve this dish, simply scrub and simmer whole beets (minus the tops) beneath 2-3inches filtered water in a medium saucepan for 10-15 minutes until a fork goes into them easily. Carefully strain off the hot water, and let them cool, right in the saucepan, for about 20 minutes. refrigerate these whole, cooked beets for 2-3hrs until they are chilled. Then cut them (on your least-favorite cutting board!) into 1inch pieces and place in a large mixing bowl. Simply drizzle the beets with the liquid ingredients, toss, and then sprinkle on the sea salt and herbs and toss once more. When ready to serve this wonderful salad, just transfer it into a pretty bowl for the table, and enjoy!
Tempered Garlic Italian Salad…totally d-e-l-i-c-i-o-u-s!
- 5Tbsp good quality virgin olive oil
- 2Tbsp minced garlic
- 2 juicy lemons
- 1Tbsp raw apple cider vinegar
- 1 cup fresh chopped/minced herbs: basil. dill, and/or parsley
- 1 large ripe tomato (preferably vine ripe or heirloom) – diced
- 1 large carrot – grated
- 1 head lettuce of choice (romaine, butter, red leaf, etc…2 cups chopped mustard greens are delicious if you like it a bit spicy!)
Simply temper the garlic in the olive oil for 2-3 minutes on low, low heat in a small cast iron pan. Pour this aromatic mixture into a 1/2qt wide mouth jar, and add the lemon juice and apple cider vinegar. Shake well and pour over your lettuces, herbs, tomato, and carrot.
Creative Custom Coleslaws!
ANY time of year, coleslaw can be a refreshing, health-boosting side dish when made with unrefined ingredients. Did you know your risk of colon cancer drops a whopping 66% with just one serving of raw cabbage per week?!?! The variations are limitless with coleslaw, from different veggies, to different fresh herbs and spices, to different whole food substitutes for refined vegetable oil mayonnaise. Have fun customizing these recipes to suit your own needs and tastes!
Goat Yogurt Coleslaw
- 1/2 small green cabbage, 3 large carrots, 1 fennel bulb
- one bunch of fresh cilantro, parsley, arugula, or dill (save a sprig for garnish)
- 2 cups plain, full fat, goat (or cow) yogurt OR 1 cup “veganaise”3Tbsp raw apple cider vinegar OR 1/2 cup fresh lemon juice
- 1tsp fine ground sea salt
- if you like it spicy: generous pinch of cayenne
- if you like it sweet: 2tsp raw honey OR 2Tbsp maple syrup OR Nu Naturals Stevia or Luo Han
Into a large mixing bowl, grate the cabbage and carrot (a stand-up box grater works great!). Then, wash and thinly slice the fennel bulb, excluding the core, and mix it into the carrot & cabbage. Next, mince whichever your favorite fresh herb: either a bunch of fresh, finely minced cilantro, parsley, arugula, or dill…about 4Tbsp fresh minced dill tastes fabulous, if you like dill!
In a separate bowl, mix 2 cups plain yogurt (goat yogurt is great if you like it!), 3Tbsp raw apple cider vinegar OR 1/2 cup lemon juice, 1tsp fine ground sea salt, and a pinch of cayenne if you like it spicy.
Mix the two bowls together, garnish the top with a sprig of the fresh herb, and serve or chill.
Sweet Sunset Coleslaw with Greens
dairy/mayo free! serves 6-8
- 1/4 small green cabbage and 1/4 small red cabbage
- 1 large apple, chopped (I like tart varieties such as Granny Smith, Braeburn, Goldrush, Melrose, Pink Lady, Stayman, Winesap, Jonathan, and Jonagold)
- 1/2 bunch of fresh chard, spinach, or arugula (chopped)
- 3Tbsp raw apple cider vinegar
- 2Tbsp good quality, fresh virgin olive oil, or unrefined walnut or grapeseed oil
- if you like it spicy: a pinch of cayenne
- if you like it sweeter than just the apple: 1tsp raw honey or 1Tbsp maple syrup OR Nu Naturals stevia or Luo Han
Into a medium mixing bowl, grate cabbages (a stand-up box grater works great!), dice apple (you can sprinkle it with lemon juice to prevent browning), and chop the greens excluding the thick part of the stem. In a separate bowl, mix the vinegar, unrefined (virgin) oil, cayenne if you like it spicy, and honey/maple syrup if you like it super sweet. Mix the two bowls and serve or chill.
Delectable Winter Squash-Kale Soup
- 4lbs winter squash (butternut, acorn, delecata, or sugar pumpkin)
- 1 yellow onion, diced
- 4-5 stalks celery (about 1/2 a bunch, diced)
- 1 bunch any kind of kale, chopped
- 6 cups (or so) vegetable or chicken or bone broth
- 1Tbsp each: dried marjoram, sage & dill
- 4Tbsp ghee or virgin coconut oil
- 1.5tsp fine ground sea salt (Real Salt, Celtic, Himalayan or Portuguese)
- optional: 2tsp yellow curry, OR 1tsp each: turmeric, coriander & ginger (or any ground spices!)
- optional: lemon juice for each serving
Bake 4lbs whole winter squash in an uncovered pan or dish at 350 degrees for 60-75 min.
When squash is soft, remove from oven to cool for 20 minutes.
Saute diced onion in ghee/coconut oil on medium heat for 6 minutes (stir every 2 minutes).
Add diced celery and 1 cup filtered water (and ground spices if desired), and saute for 4 more minutes on medium-low heat (stirring every 30 seconds).
Next, add 2 cups chopped kale (or any leafy greens), and sea salt. Cover to steam for another 2 minutes.
Sprinkle in marjoram, sage & dill, stir and turn off heat.
Scoop out the seeds, discard the skin, and mash the meat of your cooling squash with a fork.
Add the winter squash meat and the chicken or vegetable stock to the veggie mixture and stir.
If you’d like this soup smooth & creamy instead of chunky, you can puree about 4 cups of this mixture at a time. Be aware, it’ll turn green because of the kale, but you ca leave the chopped kale out until after pureeing so that it smooths out and the only chunky element is the kale, which you can mince finely if you’re serving picky eaters. If you’d like a sour accent, drizzle a bit of lemon juice on each serving.
Simple Butternut Soup
- 2-3lb butternut squash
- 1tsp each ground coriander & ginger, 1tsp each ground nutmeg & pumpkin pie spice/cinnamon
- 1tsp fine ground unrefined salt
- 4Tbsp butter, ghee or virgin coconut oil
Bake a whole, butternut squash in an uncovered pan or dish at 350 degrees for 1 hour (20 minutes longer if it’s a big one). There’s no need to poke holes in the skin – it won’t explode.
Let squash cool for 30 minutes or so, scoop out the seeds, discard the skin, and mash the meat with a fork. Put the mashed meat into a soup pot (6 – 8 cups worth) with an equal amount of water (or less if you like your soup really thick). Mix well and bring to simmer with the ground spices & sea salt. Let this mixture simmer about 7-10 minutes then turn off the heat. Add about 4 Tablespoons of butter, ghee or virgin coconut oil. Mix well til it’s all melted and…Voila! You can put 4 cups at a time into a blender to puree for a creamier consistency…Yum!
(these recipes can be easily made Vegan by using coconut oil instead of ghee, omitting cheese, etc)
Toasted Seed Brittle
- 3 cups assorted toasted seeds (sesame seeds, pumpkin seeds, sunflower seeds)
- 2/3 cup brown rice crispy cereal from TJ’s which has less sugar than “Rice Crispys” brand
- 1/2 cup unsweetened dried cranberries or cherries
- A few pinches of fine ground unrefined salt
- 2/3 cup brown rice syrup OR 1/3 cup brown rice syrup + 1/3 cup maple syrup1/2 teaspoon sea vegetable powder (optional)
In a large bowl mix together the seeds, brown rice crispy cereal, dried fruit, sea salt, and sea vegetable powder. Heat the brown rice syrup in a small saucepan over medium heat until it bubbles. Continue to cook for five minutes over medium low heat. Pour the hot syrup over the seed mixture and stir well. Transfer to a 9 x 13″ glass lasagna pan that has been lined with parchment paper OR into muffin cups! Press the mixture firmly down with moist hands. Set aside to cool for 30 minutes before cutting into bars.
To toast raw seeds at home: Put 1/4 inch thick layer of raw unhulled sesame seeds/raw sunflower seeds, or raw pumpkin seeds in a large cast iron skillet on medium heat. After about a minute when the pan warms up, turn the heat down to low, and turn the seeds with a wooden or metal spatula for 4-5 minutes (careful they don’t burn!), until the seeds start to smell toasty/roasted and they brown slightly, they’re done! Turn off the heat and quickly put them in a glass, ceramic, or stainless steel bowl to cool.
Fall Veggie Stir-Steam
- 2Tbsp ghee or coconut oil
- 2 cups carrots, yam, burdock root, or fennel bulb (or all four!), sliced into 1/4in pieces
- 1 cup filtered water
- 1Tbsp ground ginger 1
- tsp ground coriander
- 1 cup fresh green beans or broccoli, chopped into bite-size pieces 1tsp dill (dried or fresh minced)
- 1 bunch kale or collard greens, chopped into bite-size pieces
- 3Tbsp Ohsawa or Eden brand shoyu or tamari soy sauce Juice of a ripe lemon
In a large stainless steel or cast iron frying pan or wok with a tight-fitting lid, place ghee or coconut oil over medium heat, spreading evenly over bottom of pan. Immediately add dense veggies like carrots or burdock root, 1 cup water, and ground ginger & coriander. Stir well so spices spread evenly over all the root veggies and cover with lid. After 2 min, stir, then add green beans or broccoli. Cover & cook another 2 minutes. Stir again, and layer kale or collard greens on top, then sprinkle dill on top of greens, and cover with lid. After 1 min, remove lid and stir. Turn off heat when all the greens are wet looking and slightly wilted. Add shoyu or tamari soy sauce and the lemon juice evenly to all veggies and stir again. Voila!
Ginger-Basil Coconut Curry
with carrot or yam, broccoli or cabbage, and greens beans
- 2Tbsp ghee or coconut oil
- 2 cups diced yellow onion
- 2 cups diced carrot or yam or fennel bulb
- 2 cups diced savoy cabbage OR green cabbage OR broccoli crowns
- 1/2lb chopped fresh green beans
- 2 bunches mustard or collard greens (or any kind of kale..dino/tuscan kale is my favorite)
- 2tsp dried basil OR 1 bunch fresh minced basil
- 2tsp ground yellow curry
- 1tsp ground ginger
- 1tsp ground coriander
- 1 can full-fat OR light coconut milk – I like full fat, Thai Kitchen or Golden Star brands best
- 1tsp fine ground unrefined salt
- Juice of 2 ripe limes
- Optional: 1tsp fresh minced ginger root
- Optional: 1-2tsp fresh minced garlic
- Optional: 1/8tsp cayenne pepper (if you like it spicy hot!)
In a large stainless steel or cast iron frying pan or wok with a tight-fitting lid, place ghee or coconut oil over medium heat, spreading evenly over bottom of pan. Immediately add diced onion and saute on medium-low heat for about 4 minutes until they’re translucent.
Next, add water, ground spices (curry, coriander, ginger), diced carrot or yam, and optional fresh ginger/garlic & cayenne. Stir until well mixed, and cover for about 2 minutes on medium heat.
Next, add optional garlic here if you like it not-so-strong tasting. Stir again, add green beans, and simmer another 2 minutes.
At any point, you can add another 1/2 cup of water or so, to keep the ground spices from sticking to the bottom of the pan.
Stir again, and simmer another minute. Stir yet again, and layer cabbage and broccoli on top of simmering meat and root veggies. Add optional fresh garlic here if you like it really garlic-y.
After another minute, stir yet again, and add kale. Cover and cook another minute or so.
Turn off heat when all the greens are wet looking and slightly wilted.
Add coconut milk, basil, sea salt, and the lime juice evenly to everything and stir again.
I love this recipe over brown rice!
These are great veggie tacos when fresh asparagus is at farmer’s market!
- 2 cups thinly sliced leek
- 3 Tbsp ghee or virgin coconut oil
- 1 Tbsp ground ginger, 1 tsp ground coriander, and ½ tsp cayenne
- ½ cup water
- 3 Tbsp Ohsawa or Eden brand tamari or shoyu soy sauce
- 2 cups sliced shitake mushrooms and 2 cups chopped asparagus
- 1 tsp dried dill (or 2 Tbsp fresh minced dill)
- organic corn tortillas (I like Food For Life, Mi Rancho, or Buenatural brands)
- one lemon or lime
- ripe sliced avocado
- optional: local Happy Acres goat cheese, or a raw goat cheese – I love Cabretta brand!
Saute 2 cups thinly sliced leek (the white part) in 3 Tbsp ghee or virgin coconut oil with 1 Tbsp ground ginger, 1 tsp ground coriander, and ½ tsp cayenne for 3 minutes (stir every 30 seconds). Add ½ cup water, and 3 Tbsp Ohsawa or Eden brand tamari or shoyu soy sauce, 2 cups sliced shitake mushrooms, and 2 cups chopped asparagus (tender parts only). Stir and saute just another 2 minutes. Add 1 tsp dried dill (or 2 Tbsp fresh minced dill), stir again, then turn off heat. Warm organic corn tortillas (I like food for life brand organic sprouted corn tortillas) in a small skillet with a thin layer of ghee or coconut oil. Fill warm tortillas with asparagus-shitake-leek mixture, and serve with lemon or lime to squeeze on top and ripe avocado slices. For those of you who are into good cheese, New Frontiers sells a raw goat cheese by Cabretta that is smooth, rich and delicate, and tops these tacos superbly. With or without a good cheese, these tacos are amazingly yummy! Serve them alongside a huge springtime salad and you’ve got all you could ever want in a meal. Local, extra virgin olive oil and lemon juice drizzled over farmer’s market fresh lettuces is a super simple salad dressing, and tastes fantastic!
Keto & Paleo
Grass Finished Beef & Dark Leafy Greens Stir-Steam
- 2Tbsp ghee or coconut oil
- 2 cups carrots or burdock root or fennel (or all three!), sliced into 1/4 in. pieces
- 1 lb ground, grass finished beef, buffalo, lamb or venison
- 1 cup filtered water
- 1Tbsp ground ginger AND 1tsp ground coriander OR 1Tbsp yellow curry
- 1/4 tsp cayenne (optional)
- 1 cup fresh green beans or snap peas, chopped into bite-size pieces
- 1tsp dill, or rosemary, or marjoram (or all three!)
- I bunch kale or collard greens, chopped into bite-size pieces
- 3 Tbsp Ohsawa or Eden brand shoyu or tamari soy sauce
- Juice of a ripe lemon
In a large stainless steel or cast iron frying pan or wok with a tight-fitting lid, place ghee or coconut oil over medium heat, spreading evenly over bottom of pan. Immediately add carrots or burdock root, 1 cup water, and ground ginger & coriander (1/4 tsp. cayenne optional). Stir well so spices spread evenly over all the root veggies and cover with lid. After 1 min, finely crumble in ground grass fed beef, buffalo or venison. Saute another 2 minutes, stirring every 30 seconds. Next add green beans or peas and stir again, covering & cooking another minute. Stir again and layer kale or collard greens on top, then sprinkle dill on top of greens, and cover with lid. After 1 min, remove lid and stir. Turn off heat as soon as all the greens are wet looking and slightly wilted. Add shoyu or tamari soy sauce and the lemon juice evenly to all veggies and stir again.
with yellow curry, rosemary, kale, & arugula
- 1.5lb ground lamb (lamb is always grass fed & finished!)
- 1/3lb nitrate-free bacon (diced)
- 1 medium yellow onion (finely diced)
- 5 cloves fresh garlic (minced)
- 1Tbsp ground yellow curry
- 2 sprigs fresh rosemary (or 1Tbsp dried)
- 1/3 cup filtered water
- 2 cups finely chopped collard greens or kale
- 4Tbsp Ohsawa or Eden brand shoyu or tamari soy sauce
- 2 carrots (grated)
- 2 vine ripe tomatoes
- 1 bunch fresh arugula OR cilantro for garnish
- 2 ripe avocados
- 4 ripe limes
- 12 butter lettuce or 6 romaine leaves OR 12 taco size organic corn tortillas (Ezekiel sprouted OR any organic corn tortillas)
First, for the garnishes, mince up your arugula or cilantro, dice your tomato & avocado, quarter your limes, and grate your carrot. Set everything aside, covered, in a cool spot.
In a large cast iron pan, place diced bacon over medium heat and cook for about 3-5 minutes, stirring every 30 seconds or so. When bacon is perfectly crisp, turn off the heat and set the diced bacon bits aside on a paper towel.
Pour about half of the bacon fat into a small jar for use later, and add your diced onion to the pan. Cover the bottom of the pan evenly with the onions, turn your heat back on low, and turn the onions about every 30 seconds until they’re all translucent.
Next, add the yellow curry, minced garlic, and rosemary. Feel free to add about 1/3 cup water to keep the ground spices from sticking to the pan and burning. After another minute, crumble in the ground lamb and kale/collards. Turn heat up to medium, and saute everything for about 4 minutes, again stirring every 30 seconds until meat is just cooked through and the greens are slightly wilted & wet looking. Turn off the heat, add shoyu or tamari soy sauce, add your bacon bits, and stir one last time.
If using tortillas vs. lettuce wrap: in a small cast-iron skillet on medium heat, warm tortillas (2 tortillas for each person) with a small amount (1/16tsp for each tortilla) of ghee, coconut oil, or bacon fat. If you need to keep the tortillas warm, wrap them in a thin towel and place them on a warm plate.
Decorate each tortilla with a scoop of the bacon-lamb delight mixture, and any of the cool garnishes…and definitely add a squeeze of lime juice.
Oh My Gosh
Beef/Buffalo/Venison Meatballs w/fennel bulb
- 1lb ground grass finished beef, buffalo, lamb or venison
- 3Tbsp ghee or virgin coconut oil
- 1 diced yellow onion
- 1 finely diced fennel bulb (optional)
- 1 Tbsp yellow curry powder (1/4tsp cayenne optional for more spicy-ness) 4 cloves garlic
- 2 beaten eggs (optional)
- 1tsp sea salt
- 1 heaping Tbsp minced fresh rosemary, marjoram or sage
On medium heat in a large skillet, saute 1 finely diced yellow onion and 1/4 tsp cayenne in 3Tbsp ghee or coconut oil for about 5 minutes (stir every 30 seconds or so) till translucent. Add up to 4 cloves minced fresh garlic (and finely diced fennel bulb if desired), and saute just one more minute. Turn off heat and sprinkle in 1tsp sea salt and 1 heaping Tbsp minced fresh herb of choice. Let cool for 10 minutes, then transfer sauted veggies to a large ceramic, glass, or stainless steel bowl (set skillet back on stovetop – don’t wash it). Mash onion & herb mixture with 1lb ground grass fed beef, buffalo, lamb or venison (I like Hearst Ranch or Organic Prairie brands) and 2 beaten eggs if you’d like them to hold together really well). Form this mixture into ping-pong ball sized meatballs, and arrange them in the large skillet you sauted the onion in. Turn heat on medium low, cover, and cook for about 3 minutes. Uncover pan and turn each meatball over. Cover and cook for about another 2 minutes – you want them to be just barely done, because overcooked grass fed beef loses it’s omega 3’s. Serve meatballs over brown rice OR brown rice pasta, with big dollops of tangy homemade marinara sauce (see recipe below). YUM!
Amazing Marinara Sauce
- 3Tbsp ghee or virgin coconut oil
- 2Tbsp ground coriander, 1tsp turmeric powder, and 1/4tsp cayenne
- yellow onion
- 1tsp sea salt
- 16 oz can of pureed tomato (no onion or garlic added, as in “tomato sauce”) OR 4 large ripe fresh tomatoes
- 1 small can of tomato paste
- 1Tbsp each marjoram and parsley
- 1tsp each rosemary, dill, basil and thyme
- 5 cloves minced garlic (optional)
In a deep pot, saute a diced yellow onion on medium heat in 3 Tbsp ghee or virgin coconut oil for 2 minutes, stirring every 30 seconds or so. Next, sprinkle in 2Tbsp ground coriander, 1tsp turmeric powder, and 1/4tsp cayenne. Stir, saute another 2 minutes, stirring often, and add 1 cup water. Turn heat down to low, and simmer another 3 minutes or so until the onions become translucent. Add 1tsp sea salt, 5 cloves minced garlic (optional), 1 small can of tomato paste, and a 16 oz can of pureed tomato (no onion or garlic added, as in “tomato sauce”) OR 4 large ripe fresh tomatoes to dice. Stir until tomato paste becomes evenly spread, and add 1Tbsp Herbs de Provance and/or 1Tbsp marjoram. As soon as the tomato sauce comes to a low simmer, stir it again and turn off the heat.
- 2 cups fresh ground oat, millet, or buckwheat flour
- 1/4 cup virgin coconut oil, melted
- 1 cup unsweetened organic applesauce
- 1/4 cup maple syrup
- 1 heaping tsp NuNaturals non-bitter stevia powder
- 1tsp vanilla extract
- 1.5tsp aluminum free baking powder
- 1 egg, beaten
- 1 cup each grated zucchini & carrot
- 1/2 cup sunflower seeds (or pecans/walnuts)
- 1/2tsp fine ground, unrefined salt (Real Salt, Celtic, or Himalayan Pink, etc.)
- 1tsp ground nutmeg
- 1tsp ground ginger
- 1/2tsp allspice
- zest & juice of 1 orange
- optional: 1/2 cup dark chocolate chips
- optional: 2Tbsp – 1/4 cup minced fresh ginger (as much spicy fresh ginger as you can handle!)
If you’d like to culture the fresh ground flour (clean coffee grinder works great!) the day beforehand, use a medium glass or ceramic bowl to mix the flour with 1/2 cup plain cultured yogurt and 1/2 cup water. Let this mixture sit covered at room temperature for 12-24hrs.
*Note: The next day when mixing in the rest of the ingredients, either DON’T include the applesauce, or DO ADD 1/2 cup shredded dried coconut…this will keep the moisture correct to finish the recipe.
Okay! The next day, in a medium saucepan melt the coconut oil, turn off the flame, and mix in your spices, salt, baking powder, and all of the liquid ingredients. When this wet mixture is NOT hot to the touch anymore, mix in the beaten egg.
Next, fold this wet mixture into your flour mixture (whether cultured and moist, or fresh ground and dry), and then mix in the fresh grated zucchini & carrot – don’t wring them dry.
Lastly, mix in sunflower seeds/pecans/walnuts, and optional fresh minced ginger/dark chocolate chips.
Pour batter into paper muffin cups, or a buttered muffin pan, and bake at 375 for 30 min.
…endless variations possible w/vegan options!
- 2 sticks unsalted pasture butter OR 1cup virgin coconut oil (OR 1/2 of each!), melted
- 4 cups rolled oats
- 2/3 cup tapioca flour
- 1 can (16oz) pumpkin puree
- 1 can full fat coconut milk OR 1 cup almond/oat milk OR 2/3 cup organic full fat milk
- 1/3 cup coconut sugar, mascarbado sugar, or sucanat (aka: rapidura sugar)
- 1 heaping tsp NuNaturals non-bitter stevia powder OR monk fruit powder
- 1/2tsp almond extract
- 1tsp vanilla extract
- 4 eggs, beaten
- 3 cups tart apple, diced (OR fuyu persimmon OR pear OR nectarine OR peach OR plum)
- 1 cup chopped pecans OR walnuts
- 2/3tsp fine ground, unrefined salt (Real Salt, Celtic, or Himalayan Pink, etc.)
- 1tsp nutmeg
- 1tsp ground ginger
- optional: 1/4 cup minced fresh ginger (use up to 3/4 cup of spicy fresh ginger if you like it!)
- optional: 1/3 cup dark chocolate chips!
In a large (4-6qt) saucepan over a super low flame, melt butter and/or coconut oil. Turn off heat and stir in nutmeg & other ground spices, vanilla/almond extract, sea salt, stevia powder, & optional fresh minced ginger.
Add 1 cup milk of any kind & pumpkin puree, then stir gently over low flame until mixed.
Turn off heat, and in a small bowl on the side, beat eggs and set aside.
Add unrefined sugar to the warm butter/pumpkin/spice mixture, and mix well.
Make sure mixture isn’t hot to the touch (or eggs will congeal) & mix in beaten eggs.
Okay. When butter/spice mixture is well blended, add 3 cups quick oats and mix well again. The texture should be thick, but still easily pourable.
Lastly, add diced fruit & nuts, and optional ginger/choc chips and mix one last time.
Pour everything into a buttered/coconut oiled 9”x13” baking dish, or two loaf pans, so that the batter is no more than 3 inches thick.
Bake at 350 for about 45 minutes.
If dairy is a go, you can serve this cobbler with a dollop of raw yogurt or raw ricotta cheese, or maybe some cultured cottage cheese, just a sprinkling of pecans or walnuts on top!
Buckwheat PERSIMMON-GINGER Cookies
(gluten free, low glycemic, and cultured!)
- 1 cup fresh ground buckwheat flour
- 1/2 cup fresh ground millet flour
- 1/2 cup fresh ground oat flour from whole oat groats
- 3/4 cup water
- 4Tbsp plain cultured yogurt
- 3/4 cup butter or virgin coconut oil or ghee – melted
- 1/2 cup fine ground sucanat (rapidura sugar) OR coconut sugar
- 1/2tsp Nu Naturals brand non-bitter stevia powder
- 1/2tsp vanilla extract
- 2 eggs, beaten
- 1tsp each pumpkin pie spice, coriander & ginger, 1/2tsp nutmeg, 1/3tsp allspice
- 1/2tsp fine ground unrefined salt
- 1/2tsp aluminum free baking powder
- 1 cup small diced fuyu persimmon (or apple or pear if persimmon is out of season)
- 3/4 cup dried shredded unsweetened coconut
- up to 2 cups chunky options: 3-6 Tbsp fresh minced ginger, chopped pecans, almonds, or walnuts, dark chocolate chips, chopped dried fruits, etc…
Preparation – Day 1
With a clean coffee grinder, grind the whole grains, and then whisk together the fresh flours in a big mixing bowl (glass/pyrex/wooden or ceramic works best for culturing – acidophilus does not like stainless steel).
In a separate bowl, whisk yogurt with water until smooth, and mix it into flours until smooth. Press a piece of wax paper directly on top of batter, and let this culturing flour mixture sit in a dark, warm cupboard overnight.
The next day, in a medium bowl, beat the melted coconut oil, sugar, stevia, salt, ground spices, and vanilla extract together. Then mix in the eggs.
Add the liquid ingredients to the cultured flours, and beat until a dough forms.
Mix in the persimmon and coconut, and up to 2 cups nuts/dark chocolate chips/minced ginger/etc.
When you preheat the oven to 350ºF, open the windows so you don’t breathe the carbon monoxide gas that spews from most ovens during pre-heating…
Grease a baking sheet with butter, ghee, or coconut oil.
Using a melon baller, ice cream scoop, or tablespoon, scoop wads of dough into cookies, and space them about 2” apart, as they will spread a bit and Bake at 350 for 25 minutes, or until they’re a golden, toasty color….YUM!
Grain Free Desserts
Irresistible, Diabolical, Crunchy, Chocolate, Almond-Butter Cups
(peanut butter works too, for this medium glycemic delight)
Dry Ingredients.…In a medium bowl, combine:
- 1 cup unsalted almonds, walnuts, pecans, or peanuts (chopped)
- 1/3 cup carob powder
- 2tsp raw cacao powder
- 1⁄2 cup finely shredded coconut
- 1/2tsp fine ground sea salt
- optional: 1tsp cinnamon
- optional: 1⁄4 cup carob chips or dark chocolate chips
- 1⁄2 cup virgin coconut oil
- 1⁄2 cup ground peanut butter OR almond butter (I use TJ’s crunchy unsalted)
- 1Tbsp raw honey OR 2Tbsp grade B maple syrup OR 2Tbsp brown rice syrup
- 1tsp liquid vanilla stevia with “singing dog vanilla bean” by Nu Naturals. NOTE: if NOT using stevia, double the amount of honey OR maple syrup OR brown rice syrup
In a large bowl, combine dry ingredients, mix well, and set aside.
In a pyrex measuring cup or in a small pan gently heat coconut oil till just melted. Remove from heat. Add rest of moist ingredients: peanut butter, honey/maple syrup/brown rice syrup, and liquid vanilla stevia then stir to combine.
Add the moist ingredients to the dry ingredients and mix well.
Fill 8 small silicon molds or paper-lined muffin cups, evenly divide mixture. Press down firmly with back of spoon, chill at least 30 minutes. Remove from molds, wrap individually in wax paper, or place treats in paper liners into sealed container. Keep chilled until served. Have fun varying the ingredients, using any dried fruits and nuts you like.
Tahini, Lemon and Honey Treat
Franscesca Nemko sometimes uses this as a “sweet treat”. It’s made with sesame tahini, lemon and honey. Simply stir some lemon juice and water into the tahini — about a tablespoon, depending on how much you want and enough lemon juice and water to moisten it and thicken it and, voila! A Dessert! Very simple and delicious…
Amazing Almond Cookies
gluten free & low glycemic!
- 3 cups almond meal (coarse ground almond meal from bins at health food stores – not almond flour which is too fine-ground)
- 1/2 cup virgin coconut oil
- 4Tbsp raw honey (or 2Tbsp honey & 1tsp Nu Naturals brand stevia powder)
- 2/3tsp fine ground, whole salt (Real Salt, Celtic, or Himalayan Pink, etc.)
- 1/2tsp nutmeg and 1tsp cinnamon (or pumpkin pie spice!)
- 1tsp almond extract
- 1/2tsp vanilla extract
- 1 cup chopped pecans, almonds or brazil nuts, etc.
- 1/2 cup coconut or dried cherries, etc.
- up to 1/4 cup water if needed for stickiness
- optional: 1 beaten egg if you’d like them to not be so crumbly…yeah, they’re crumbly!
- Cocoa-Spice Version: add 4tsp unsweetened cacao and another 2 Tbsp raw honey
Blend everything in a bowl or a food processor. You may need to add up to 1/4 cup of water to get the ingredients to stick together to shape this batter into cookies (a small ice cream scoop works great!). Place cookies about 1” apart (they won’t spread when baking) on a coconut oiled cookie sheet (or on parchment paper), and bake in a pre-heated oven at 350 for 12-15 minutes until slightly golden. Oh, YUM!
Chia seeds are the richest plant source of omega 3 fatty acids, they help your body stay hydrated, maintain stamina, help with weight loss by helping you feel full, help reduce blood pressure, control blood sugar, and help prevent constipation…Amazing!
Although full fat coconut milk has tons of saturated fat in it, one needn’t be afraid of saturated fats if they’re eating like an indigenous person; low glycemic AND only whole food ingredients (no cookies, crackers, chips, refined ingredients in restaurant foods, etc).
- 5Tbsp chia seeds
- 1 can Thai Kitchen or Trader Joe’s brands coconut milk (full fat OR lite)
- 2Tbsp carob powder AND 1tsp cacao powder
- 1tsp raw honey OR 1Tbsp grade B maple syrup AND 2 droppers full of Nu Naturals liquid vanilla stevia with “singing dog” vanilla bean
- 1/2tsp fine ground sea salt
- optional: 1-2tsp cinnamon
Just stir the chia seed into 1 can of coconut milk. Okay. Let the mixture sit for about 20 minutes until it thickens to pudding consistency. Then, stir in the carob powder, cacao powder, honey or maple syrup, liquid stevia, sea salt, and optional cinnamon. The cacao powder is optional if you want it caffeine-free, but the chocolaty flavor it adds tastes wonderful! Also, the carob powder has tons of natural sugar in it, so it adds to the sugars in the honey or maple syrup. This is a basic chocolate pudding recipe, but have fun adjusting it to your own taste preferences – up to 2tsp cinnamon tastes great!
Also, you can omit the cacao & carb, add hemp seeds, and simply use about 6 drops of vanilla extract, and fresh or frozen peaches & blueberries!
Chocolate-Chia-Coconut Pudding For Candida Dieters
- 5Tbsp chia seeds
- 1 can Thai Kitchen or Trader Joe’s brands coconut milk (full fat OR lite)
- 4 droppers full of Nu Naturals liquid vanilla stevia with “singing dog” vanilla bean
- 2tsp cacao powder
- 1/4tsp fine ground sea salt
- optional: 1-2tsp cinnamon
Just stir the chia seed into 1 can of coconut milk. Let this mixture sit for about 20 minutes until it thickens to pudding consistency. Then, stir in the sea salt, cacao, stevia, and optional cinnamon. This is a basic chia-coconut pudding recipe, but have fun adjusting it to your own tastes!
Also, 1Tbsp carob powder is nice, but it has tons of natural sugars in it, so it’s not allowable for those on a zero sugar diet….if you DO use carob powder, use just 3 droppers full of the stevia, or it will be too sweet tasting!