No-Bake Vegan Granola Bars
This vegan granola bar is a regular go-to! Packed full of fiber, and can curve that afternoon or mid-day hunger.
FINANCIAL NEW YEAR’S RESOLUTIONS
Saving More and Spending Less is a Top New Year’s Resolution It’s the middle of February and dare I ask, how are your New Year’s Resolutions going? According to Psychology Today, 80% of New Year’s Resolutions fail by the end of February. They typically fail because...
CYH Chef Salad
This is my go to salad that I make weekly. You can prepare enough ingredients to have a second or third salad during the week. This recipe is estimated for 1 person so scale up accordingly. Feel free to substitute walnuts or macadamias for the almonds. This is a very filling salad that can be eaten as a main dish.
TAKE CONTROL: THE GOVERNMENT AND YOUR MONEY
The Government and Your Money Two issues have arisen recently concerning the government, both at the state and national levels, which are a concern for taxpayers when it comes to their finances. The first is the Missouri Department of Revenue realized in September...
Leadership Advances Personal & Employee Wellness
Good leadership makes employee health a priority. Leadership is the art of applying decision-making to solve problems and promote organizational change. In business settings, the impact of leadership typically involves a focus on change associated with marketing, sales, customer service, etc.
Workplace Wellness: Chews Your Health Creates a “WIN” for Employers & Employees
Workplace wellness programs have been around since the early 1980s. At that time, health care costs in the United States represented about 11% of the country’s Gross National Product (GNP). In 2017, health care costs were over 15% of the GNP, and employer costs for...
Lectins
What are Lectins? Lectins are proteins that bind to carbohydrates. They cause interference with the absorption of nutrients, cause indigestion and bloating, and cause issues with metabolism. How does this happen? Lectin cannot be digested in the small intestine,...
Chickpea and Roasted Red Bell Pepper Salad with Chicken Thighs
Introduction About this Recipe Adapted from Gordon Ramsey This recipe is great for planning ahead for leftovers throughout the week. Boneless and skinless organic free range chicken thighs provide more nutrients and flavor to the dish. Capers are tart and add another...
Bell Peppers
Bell peppers are part of the nightshade family and can be in hues of red, orange, yellow, and green. Health Benefits High in antioxidants that prevent oxidative stress that can cause cardiovascular disease, obesity, and diabetes. Vitamin A can help maintain eye...
Polenta-Stuffed Kabocha Squash
Serves 12 as a side dish Ingredients 2 2½- to 3-pound kabocha squash 4 tbs organic cold pressed extra virgin olive oil, divided 3 cloves garlic, thinly sliced 2 tbs organic grass-fed butter 2 cups finely chopped yellow onion ¼ cup fresh sage, minced, plus more for...
Sage
Sage is an annual herb that is in season from May to mid November in Missouri. It has soft, gray/green leaves and has a savory taste. Health Benefits Antioxidant power: rosmarinic acid (a polyphenol) is easily absorbed in the digestive tract and reduces inflammation....
Chews Your Health + VÍOS PHYTE
Chews Your Health and VÍOS PHYTE have teamed up to offer a super green supplement to promote overall health. PHYTE contains local Midwest, organic, and whole-food cereal grasses that contain essential vitamins, minerals, and proteins. PHYTE cereal grasses are...
Lycopene
What is Lycopene? Lycopene is the “red” color found in tomatoes. It is a carotenoid (bright color found in fruits and vegetables) and phytonutrient (nutrient found in plants which helps the process of photosynthesis). It is an essential antioxidant that can help...
Tomatoes
Tomatoes are in the nightshade family and contain many varieties such as cherry, Roma, green, yellow, heirloom and beefsteak. They are categorized as a fruit, not a vegetable, but have a slightly sweet and acidic taste. In mid-Missouri, tomatoes should be planted from...
Mediterranean Quinoa Stuffed Tomatoes
Total cooking time: 30 min. Serves: 8 Ingredients ½ cup dry quinoa 1 cup water ⅓ cup finely diced yellow pepper ⅓ cup finely diced english cucumber ⅓ cup finely diced kalamata olives ¼ cup crumbled feta cheese 2 green onions, sliced 1 tsp minced fresh mint 1 tsp...
Mushroom and Leek Barley Risotto
4 Servings. Option to make vegetarian with substitution of vegetable broth. Ingredients 2 tbs organic cold-pressed olive oil 3 large leeks, chopped 8 oz crimini, white button, or portabella mushrooms, sliced 1 cup uncooked pearl barley 1 tsp Himalayan salt 1/4 tsp...
PREbiotics
What are PREbiotics? PREbiotics are a type of insoluble fiber that travels through the gut without being completely broken down. Prebiotics are fermented in the colon by microflora (bacteria and microorganisms that live in the digestive tract) and are used for food...
Oven Braised Artichokes
Serves 4 Cook time: 40 minutes Ingredients ¼ cup cold pressed extra virgin olive oil ¼ cup freshly squeezed lemon juice Zest from one lemon ¼ cup filtered water, organic vegetable broth, or bone broth A few sprigs of fresh thyme 2 bay leaves 3 minced garlic cloves...
Artichokes
Artichokes are from the Mediterranean. Common varieties are globe (ranging from medium, tennis ball size, to large) and the baby artichoke (same as the globe, but picked closer to the ground and smaller). The “heart” of the artichoke is the tender bud of the flower...
Grilled Herbed Eggplant
Serves as a side dish for 4. Ingredients 2 Medium globe eggplants ⅓ cup of Organic, Cold-Pressed Olive oil ¼ cup Sweet onion, minced ¼ cup Italian parsley, minced 2 Cloves of garlic, minced Freshly cracked black pepper, to taste Himalayan salt Instructions Slice...
Eggplant
Eggplant is part of the nightshade family, and is grown in Missouri late June through mid-October. It has many varieties such as: graffiti, Italian, fairy tale, Chinese, Thai, white, Indian, and little green. Their flesh is spongy with a thick skin. Health Benefits...
Tabbouleh
4 servings. Cooking time: 30 minutes. Ingredients ¼ cup fine bulgur wheat 1 garlic clove, minced Juice of 2 large lemons 3 cups chopped fresh Italian flat leaf parsley (from 3 large bunches) ¼ cup chopped fresh mint ½ pound ripe tomatoes, very finely chopped 1 bunch...
Parsley
Green, leafy herb originating from the Mediterranean. Two types: Curly and Italian Flat Leaf (more fragrant) parsley. Health Benefits Rich source of antioxidants: helps to prevent cell aging and damage. Contains vitamin C: improves immune function and reduces risk for...
Vitamin K
What is Vitamin K? Fat soluble vitamin Three types: K1- from plants, like green leafy vegetables K2- made from K1 and K3 in the body, or from bacteria living in the gut. K3- a very small amount of vitamin K found in food. What does Vitamin K do? Aids in blood clotting...
Golden Milk
*Makes 2 Cups Ingredients 2 cups of milk of choice (preferably organic and unsweetened coconut or almond milk, but whole organic cow’s milk may be used) 1 tsp dried turmeric OR ½ inch fresh turmeric peeled and very thinly sliced 1 tsp dried ginger OR ½ inch fresh...
DHA (DOCOSAHEXAENOIC ACID )
What is DHA? DHA is an unsaturated omega-3 fatty acid that is integral to the structure of the brain, cerebral cortex, retinas, and skin What does DHA do? When combined with eicosapentaenoic acid (EPA), which is also found in similar food sources, DHA can: Prevention...
Turmeric
Turmeric is a root from India and Southeast Asia primarily dried and ground into a spice. It has a warm, peppery taste to it. The root is bright orange, and the dried spice is a bright yellow. Health Benefits of turmeric Antioxidants in turmeric have anti-inflammatory...
Matcha Yogurt Breakfast Bowl
Serves one Ingredients ⅔ – ¾ cup of of organic live culture yogurt, preferably Greek since it has the most protein 1 tsp organic, unsweetened and uncut matcha (finely ground green tea leaves) Drizzle of organic, raw honey or real maple syrup to taste Sliced fruit such...
Matcha
Matcha is powdered and ground green tea. Health Benefits Stress relief: can lower cortisol (a hormone that is released in times of tension that can also increase fat in the abdominal area) Contains caffeine: can curb cravings and suppress the appetite and can give a...
Golden Garlic Hummus
Prep Time: 10 minutes Ingredients One 15oz can chickpeas (no salt added) or dried chickpeas found in the bulk section. Be sure to soak dried chickpeas at least 4 hours or overnight before using. This will plump up the chickpeas. Reserved chickpea liquid (from can or...
Chickpeas
Also called garbanzo beans, chickpeas are a small, round, and buttery-tasting legume originating from the Middle East. Health Benefits Great for the digestive system: chickpeas are high in insoluble fiber, which is then used as “food” for good bacteria in the colon....
Beet & Ginger Sauerkraut
Prep time: 20 minutes. Fermentation time: 5 days Serves: 3 cups Ingredients 3 cups finely sliced cabbage 1 intact cabbage leaf (to top mixture in mason jar) 1 cup grated beetroot 1 clove of grated garlic 1-2 tsp peeled and grated ginger root 1 tsp Himalayan salt Mason...
Probiotics
What are probiotics? Live bacteria and yeast that live in the gut and are “good” and “helpful” to maintenance of the digestive system. There are two types of probiotics: Lactobacillus: most common probiotic. Found in yogurt and other fermented foods. Different strains...
Sauerkraut
Literally means “sour cabbage.” Sauerkraut is a popular food found in Eastern European and German cuisine. It is shredded cabbage (and other vegetables and herbs) fermented by lactic acid bacteria. Health Benefits Bone Health- Vitamin K2 found in sauerkraut activates...
Summer Borscht
Serves 6 Ingredients 8 medium beets, peeled, cut in half and sliced in thin half-moons 7 cups water 2 tsp Himalayan salt, or to taste 6 tbsp fresh lemon juice (about 3 lemons) 1 tbsp organic raw honey 2 large garlic cloves, cut in half lengthwise ¾ cup plain full fat...
Betaine
What is Betaine? An amino acid made by choline in the body. What does Betaine do? Prevents heart disease by aiding in prevention of plaque buildup in arteries Encourages muscle gains and fat loss due to its role in protein synthesis Aids detoxing the body, cellular...
Beets
Health Benefits A combination of betalain, manganese, and vitamin C provide eye and nerve tissue health maintenance. Beets contain anti-inflammatory properties due to betaine, which is primarily useful to the cardiovascular system. Betaine found in beets have...
Minimalist Baker’s Chocolate Granola Bars
Serves 12 Ingredients 1 ⅕ cups steel cut oats 1 cup raw nuts pecans, roughly chopped 1 cup raw walnuts 2 cups pitted dates, soaked for 10 minutes in warm water, then drained ¾ cup organic cacao powder ¼ cup almond butter (or peanut butter) ¼ cup maple syrup or...
Oleic Acid
What is Oleic Acid? Oleic acid is a monounsaturated fat. Omega-9 is an essential fatty acid- aka HEART HEALTHY FAT! It is yellow in color and is a derivative of plant and animal fat. What does Oleic Acid do? Natural food preservative. Oleic acid can decrease risk of...
Cacao
Health Benefits Cacao has more antioxidants than green tea! These antioxidants protect cells from free radicals, and can prevent cardiovascular disease, some cancers, and may even treat PMS symptoms. There is some caffeine found in cacao that stimulates the central...
Mediterranean Swiss Chard
Serves 4. Ingredients 2 Bunches swiss chard, washed, ribs removed, and chopped 1 head fennel, cored, cut in half, thinly sliced 1 large onion, cut in half and sliced thin 5 cloves garlic, sliced thin 4 tbs cold pressed organic Extra Virgin Olive Oil (EVOO) 1 tbs...
Swiss Chard
Swiss Chard is a dark leafy green vegetable and is commonly used in most Mediterranean diets (diet rich in vegetables, olive oil, and lean proteins). It comes in a variety of colors and types, such as: Fordhook Giant (has white stalks, most common), Bright Lights (the...
Almond Butter Coconut Acai Bowl
This is a recipe provided by Nourish Cafe + Market. Ingredients 1/2 cup canned coconut milk or milk of choice (organic if possible!) 1/4 tsp pure vanilla extract Pinch Himalayan salt 1 frozen ripe banana 1 tbsp organic acai powder 1 tbsp almond butter (no sugar added)...
Antioxidants
What are antioxidants? Antioxidants are molecules that come from vitamins (A, C, & E), minerals (selenium), and flavonoids (plant nutrients that contain anti-inflammatory benefits found in tea, red wine, and cocoa). What do antioxidants do? Antioxidants protect...
Acai Berry
Health Benefits Acai contains antioxidants that promote a healthy cardiovascular system, healthy skin, and can help protect cells from free radicals. Acai contains antioxidants that can detox the body and dietary fiber that can promote a healthy digestive system. May...
Sweet Potato Tacos with Avocado Cream Sauce
Serves 6. Cooking time: 30 minutes. Ingredients for Tacos 2 cups sweet potatoes, peeled and cubed 1 tbs Cold-pressed Extra Virgin Olive Oil (EVOO) 1 red onion, chopped 2 large cloves garlic, finely minced Himalayan salt, to taste Freshly ground black pepper, to taste...
Manganese
What is Manganese? Trace mineral Essential nutrient for the body to function properly What does manganese do? Treats weak bones (osteoporosis) when taken with calcium, zinc, and copper Can protect skin against UV rays and pollution, also is key factor in production of...
Sweet Potatoes
Health Benefits Beta-carotene (antioxidant that turns into vit A when consumed) – add with good fats (whole fat organic grass fed butter) and the absorption is exponential! Also maintains eyesight, the immune system, and can ward off cancer and aging. B6-...
Aria’s Mason Jar Overnight Oats
Serves one mason jar. Ingredients ¼ cup Steel Cut Oats ½ cup milk of choice (Organic whole cow’s milk, almond milk, or cashew milk) ½ tbs chia seeds ¼ cup unsweetened applesauce Dash of cinnamon Dash of Himalayan salt Optional toppings: berries, nuts, raw honey,...
Chia Seeds
Chia is an unprocessed and whole-grain black seed. It originally comes from Mexico and have been used since Mayan and Aztec times. Chia contains protein and provides sustainable energy. Common complaints about Chia: If enamel on teeth is worn off, or one has small...
Fiber
What is fiber? Fiber comes from plant filaments. There are two types of dietary fiber: Soluble Type of fiber that can be dissolved in water and forms a jelly-like substance in the digestive tract and is broken down by gut bacteria. Insoluble Type of fiber that doesn’t...
Spinach
There are three types of spinach: Flat-Leaf spinach has smooth leaves, is sweet in flavor and a popular salad-base choice. Savoy spinach is darker in color with curly edges, best used in cooked dishes like a sauté or soup. Semi-Savoy is a combination between Flat-Leaf...
Vitamin E
What is Vitamin E? Vitamin E is a fat soluble vitamin which means it stays in your body longer than water soluble vitamins (like vitamin C) and most of it is stored in the liver. The only form of vitamin E that is useful for humans is alpha-tocopherol. What does...
Vitamin A
What is Vitamin A? Vitamin A is a fat soluble vitamin which means it stays in your body longer than water soluble vitamins (like vitamin C) and most of it is stored in the liver. Due to storage in the liver, there is a risk of toxicity (hypervitaminosis A) and can...
Citrus Avocado Dressing
Ingredients 1 avocado pitted and skinned Juice of 1 orange – about 1/3 cup Juice of 1 lemon – about 2 tablespoons ¼ cup of extra-virgin olive oil ¼ cup filtered water, plus more as needed 1 teaspoon apple cider vinegar ¼ teaspoon ginger powder ¼ teaspoon sea salt...
Avocados
HEALTH BENEFITS Vitamin E – antioxidant that protect cells free free-radicals (potentially cancer causing), functions in immune system maintenance, gene expression, and metabolism. Pantothenic Acid – energy metabolism Fiber – maintains the digestive...
Spinach Pesto
To make ~2 cups of pesto: Ingredients 2 cups fresh spinach ½ cup fresh basil leaves ¼ cup fresh fresh parsley 4 cloves roughly chopped garlic 1 tsp lemon zest Himalayan salt & fresh ground black pepper to taste 3 tbs cold-pressed organic extra virgin olive oil...
Blueberry Chocolate and Classic Green Smoothie
Chews Your Health and Nourish Cafe & Market are proud to announce a partnership to better serve Columbia! Every week we will tackle a different ingredient and break it down into a recipe and pertinent nutritional information. This week we’re talking about...
Vegetable Bean Stew with a TWIST
Prep: 15 min. Active: 20 min. Serves 4. Ingredients 2 tbs Extra Virgin Olive Oil (EVOO) ½ medium onion, chopped 2 cloves fresh garlic, minced 8 oz baby bella mushrooms, sliced ½ cup soaked (overnight) or one 15 oz can kidney beans, rinsed, with liquid reserved ½ cup...
Greek Turkey Burger
Burger night doesn’t have to end up with a heavy, greasy patty on a large bun. This lighter turkey burger uses fresh vegetables to increase nutrient intake and avoid empty calories.
Cashew Dip
Cashew dip can be used not only to dip vegetables like carrots, bell peppers, cucumbers, or radishes. You can also use it on rice or bean crackers and on sandwiches or wraps.
Zucchini Pasta with Kale Pesto
This is a gluten free and vegetarian dish, contains dairy. This veggie-packed dish is a powerhouse of nutrition! Traditionally, pesto is made with only basil; but the addition of kale adds a punch of vitamin A, C, and vitamin B-6, along with potassium. This recipe...
Sleep Care for the Work Force
A question doctors often ask us at our yearly well-check (an annual visit with your doctor to provide preventative care) is, “are you getting enough sleep?” Unfortunately, the response is frequently, “no.” Many of us do not get adequate rest...
Cottage Pie
Cottage pie is originally from the UK and Ireland. I call it my “end of the week” dish because you don’t have to stick with the recipe- throw in any vegetables and lean meat you have leftover.
Supplements: Do We Need Them?
Dietary supplements, according to the Food and Drug Administration (FDA) website as of April 2014, are products intended for ingestion that contain a “dietary ingredient” intended to add further nutritional value to (i.e. supplement) the diet. A “dietary ingredient”...
Omega 3
Omega-3 fatty acids are a group of polyunsaturated fats that are important for maintaining optimal performance and these dietary fats affect numerous important functions in the body. Generally speaking, these fatty acids are found in foods such as fatty fish and certain vegetable oils but are also available as dietary supplements.
Preservatives: What really are they?
Preservatives keep the foods we eat from oxidizing (going bad, decomposing, turning brown) and keep a longer shelf life. The typical preservatives prior to the industrial revolution . . (generally speaking) were: salt (sodium), vinegar, oils, ascorbic acid (vitamin...
Breakfast: Break Your Fast!
Are you skipping breakfast, or having your daily dose of coffee to replace it? It’s a no-no! Break your fast by eating in the morning! All of us are different but we we need fuel. Caffeine and skipping meals depletes serotonin, one of the four key neurotransmitters...
Composting 101
According to the EPA, about 25 percent of U.S. household waste is composed of food remnants and yard trimmings. If these materials were diverted to another use that kept them out of the trash, a significant portion of the country’s everyday waste could be recovered...
Are You Sleeping Consistently?
Clinical Studies Show If You Are Not Sleeping Consistent Hours Daily You May Experience The Following: Memory Loss Poor Performance Weight Gain Look older Grouchy mood, and some associated with depression (National Institute of Health, American Academy of Sleep...
Heart Healthy Salmon
Ingredients salmon filets juice of lime fresh thyme garlic powder grapefruit peeled & segmented Himalayan salt honey Instructions Squeeze juice of one lime onto salmon fillets Sprinkle fillets with fresh thyme and garlic powder Top with grapefruit segments...
Stevia: What Is It And Is It Safe?
Due in part to the escalating incidence of obesity and diabetes, consumers have increased demand for a wide array of good-tasting foods with reduced caloric content. Manufacturers have responded to demand by increasing the production of high-purity stevia derived...
Heart Healthy Tuna Steaks
Ingredients tuna steaks juice of lime fresh thyme garlic powder grapefruit peeled and segmented Himalayan salt honey fresh ginger grated into slivers coconut aminos maple syrup Instructions Squeeze juice of 1-2 limes onto tuna steaks Sprinkle steaks with fresh thyme...
Stress And Our Reaction To It
“IT IS NOT STRESS THAT KILLS US, IT IS OUR REACTION TO IT” – HANS SELYE I personally have learned, am still learning, and will strive to continue to grow in the area of living and appreciating stress. Stress seems to be non-formulated, individual, circumstantial, and...
Steel-Cut Oatmeal with Berries & Almonds
Ingredients 1½ cups water ¼ tsp salt ½ cup gluten free steel-cut oats (Irish oats) ½ cup mixed berries 6 almonds Instructions In a saucepan bring water to a boil. Add salt and the oats Cover and reduce heat to low. Cook stirring occasionally 10-20 minutes depending on...
Happiness… Individuality… Being Positive… Neurogenesis…
As we age most of us ‘hope’ to learn to be and grow more towards peace and happiness. However, growing up is tough. We want to grow up and speak our mind, and then when we grow up we are taught we shouldn’t speak our mind! Hmmmm . . . for sake of a...
Chicken Nuggets
Ingredients ¾ cup almond flour (You can grind up slivered almonds in a food processor or buy it.) ¾ cup brown rice flour 3 organic chicken breast halves, skinless and boneless 1 tablespoon paprika 1 teaspoon sea salt 1 tablespoon dried parsley 1 tablespoon dried...
Cucumber Log Sandwich
Ingredients roast beef or turkey slices lettuce veggies such as shredded carrots, cherry tomatoes, sliced bell pepper favorite spices (thyme, cumin, garlic powder, onion powder) salt and pepper to taste Instructions Peel the cucumbers (optional) Remove a thin slice...
A Simple Act with Radical Results
A mentor of mine once told me: “Drink your solids and chew your liquids.” I’ve tried to live by this sentiment ever since – and, for good reason. As Jack Kornfield says in An Eating Meditation, “Most people eat two, three, or four times a day, and most of the time we...
Why Are Raw Nuts Good For You?
Nuts are a popular snack food. They’re convenient, come in a variety and can be enjoyed on many diets. Despite being high in fat, they have a number of benefits for your health. Health Benefits of Nuts There are many nutritional benefits of eating nuts. Nuts are...
Quick Breakfast Sausage
Ingredients 1 lb of grass fed beef 2 Tbsp raw honey 2 tsp dried parsley 1 tsp marjoram 1 tsp granulated onion 1 tsp paprika 1 tsp fennel seeds ½ tsp sage ½ tsp sea salt ¼ tsp turmeric Pepper freshly ground to taste 1 tsp coconut oil Instructions Heat oil in pan over...
Do You Like Cheese?
Cheese is a great source of calcium, high quality protein & amino acids, omega 3’s, and D3. To reap these benefits eat QUALITY cheeses. Begin by sticking to your white cheeses and NOT processed. IF it has these added ingredients stay away from it: sodium...
Forgiveness Keeps Hope Alive
After our body experiences some sort of trauma, do we expect it to react by saying “I will never be healed or fixed” and in response stop trying to heal itself? The physical body is always trying to keep itself alive and healthy from the smallest cuts to the largest...
Chicken Liver Pate
Ingredients 500 gr organic chicken livers 1 onion diced 3 slices of bacon (optional) 1 clove of garlic 250gr organic butter 100 ml of white wine (optional) Herbs such as rosemary, thyme, tarragon, or parsley (optional) Instructions Heat 50 gr of butter in pan; add...
Bacon Wrapped Pears
Ingredients 6 slices thick, sugar-free bacon cut in half lengthwise 2 ripe pears cored and sliced into six pieces each Powdered cinnamon Toothpicks Instructions Preheat oven to 350 degrees F. Wrap each pear slice in bacon, making a figure eight and securing the loose...
Ginger Boost Juice
Ingredients 1 large cucumber, peeled 3 ribs celery ½ cup parsley leaves loosely packed 1 inch piece ginger, peeled 2 medium carrots, peeled Instructions Feed the cucumber, celery, parsley, and ginger into a juicer; end with the carrots to help push all ingredients...
Green Power Juice
Ingredients 1 small green apple cored 4 large Kale leaves ½ cup fresh mint leaves loosely packed 2 large cucumbers peeled 1 lemon or lime juiced (about 2 tablespoons) Instructions Feed the apple, kale and mint leaves into a juicer; end with the cucumbers to help...
Parsley Garlic Dip
Ingredients 3 cups loosely packed parsley leaves ¼ cup chopped red onion 2 cloves garlic 10 kalamata olives, pitted ½ teaspoon sea or Himalayan salt ½ cup extra virgin olive oil 1 lemon juiced (about 2 tablespoons) Slices of fresh carrot or cucumber Instructions...
Roasted Buckwheat Salad with Dark Leafy Greens and Cranberries
Ingredients ½ cup kasha, roasted buckwheat (Bob’s Red Mill brand is commonly available) 1 cup water 1 tsp salt 3 large handfuls dark leafy greens such as swiss chard, kale, or spinach ¼ cup dried cranberries 3 tbls extra virgin olive oil 2 tbls red wine vinegar...
Pumpkin Peanut Butter Cookies with Dark Chocolate
Ingredients 2 cups whole wheat pastry flour 2 ½ tsp baking powder 1 tsp ground all spice 2 tsp ground cinnamon ½ tsp ground nutmeg ¼ tsp salt 1 stick unsalted butter, at room temperature 1/3 cup honey ½ cup organic brown sugar (substitute rapadura or maple syrup) 1...
Strawberry Mint Sorbet
Ingredients 1 lb frozen strawberries (thawed at room temperature for twenty minutes) ¼ cup minced mint leaves ¼ cup unrefined cane sugar or honey (no more than this) 1 tbsp vanilla extract 3 to 4 drops food-grade peppermint essential oil Instructions Combine all...
Pear Sauce
Ingredients 6 to 8 Anjou or Bartlett pears (peeled, cored and chopped) 2 vanilla beans 2 cinnamon sticks Instructions Place pears in a pot and pour in enough water to cover them. Add vanilla beans and cinnamon sticks. Simmer over medium heat until pears are tender....
Mexi Baked Chicken
Ingredients 2 boneless skinless chicken breasts (4 ounces) 2 teaspoons taco seasoning (consider homemade with no sugar added) 1/2 cup salsa 1/2 cup shredded cheddar cheese Instructions Preheat oven to 375 degrees. Spray a shallow, small baking dish with non-stick...
Beginners 8 Week Walking Plan
Pork Rind Cereal
Ingredients 1 oz. Pork Rinds 1 cup Unsweetened Vanilla Coconut Milk 2 tbsp. Butter 2 tbsp. Heavy Cream 1 tbsp. Erythritol ¼ tsp. Ground Cinnamon Instructions Start making caramel sauce. On low heat, add butter to pan. Stirring consistently, let butter brown. Once...
McKeto Sandwich
Ingredients 0.75 oz. Pork Rinds 1 tbsp. Almond Flour 1 large Egg, beaten 1 tbsp. Heavy Cream 1/4 tsp. Vanilla Extract 2 tbsp. Maple Syrup 4 oz. Hot Sausage 1 slice Cheddar Cheese 1 large Egg Instructions Grind pork rinds in a food processor until a powder is formed....
Coconut Chocolate Pancakes
Ingredients 1/2 cup Unsweetened Coconut Milk 1/4 cup Coconut Oil 1/4 cup Coconut Flour 1/4 cup Golden Flaxseed Meal 4 Chocoperfection Bars (or 90% Dark Chocolate) 3 large Eggs 1 tsp. Vanilla Extract 1/2 tsp. Baking Powder 1/4 tsp. Salt Instructions Chop...
Cinnamon Rolls
Ingredients 3 cups Almond Flour 1/2 tsp. Salt 1/4 tsp. Baking Soda 1/4 cup Coconut Oil 2 tbsp. Maple Syrup 2 large Eggs 1/4 cup Maple Syrup 1/2 cup Crushed Pecans 1 tbsp. Ground Cinnamon Instructions Grind 1/2 Heaped Cup of Pecans in a food processor until small...
Chicken with Coconut Aminos Dipping Sauce
Ingredients 3 large egg whites 2 teaspoons baking soda (10 ml) 1 ¾ teaspoons kosher salt (8.6 ml) 3 pounds skin on chicken wings, drumsticks and/or thighs 1/3 cup coconut aminos (80 ml) 1 ½ teaspoon unseasoned rice vinegar (7.5 ml) 1 ¼ teaspoon toasted sesame oil (6...
Shrimp “Grok-amole” Salad
Ingredients 1 pound cooked and peeled shrimp 3-4 ripe avocados, peeled and chopped into 1/2″ chunks 3-4 ripe red tomatoes, chopped 2-3 green onions, finely chopped 1 large orange or yellow pepper, chopped 1 jalapeño pepper, seeded and finely chopped 3-4 cloves of...
Homemade Deli Meat
Ingredients 2 boneless, skinless chicken breasts (or approx. 1 pound of total meat) 4 teaspoons pure maple syrup 1 tablespoon kosher salt 1 tablespoon dried herbs or spices (optional) Instructions Put the syrup, salt and any seasonings that you like in a sealable...
Gyro Taco Salad & Tzatziki Guacamole
Ingredients 2 pounds ground lamb 1 large yellow onion, diced 4 garlic cloves, minced 1 teaspoon dried oregano 1 teaspoon dried thyme 1 teaspoon ground coriander 1⁄2 cup chicken stock 1 tablespoon lemon juice Salt to taste 3 heads romaine lettuce For the Tzatziki...
Guacamole-Stuffed Southwest Burgers
Ingredients 2 avocados juice from 1/2 a lime 1 shallot, finely chopped 2 pounds ground beef 2 garlic cloves, finely chopped ½ cup finely chopped cilantro 1 jalapeno pepper or small green bell pepper, seeded and finely chopped 3 teaspoons chili powder 1 teaspoon cumin...
Butter Chicken in a Silky Sauce
Ingredients 4 lbs chicken thighs (chopped into 1-inch cubes) 6 clove(s) garlic (crushed) 2 teaspoon(s) garam masala 3 teaspoon(s) ground coriander 3 teaspoon(s) ground cumin 1 teaspoon(s) chili powder 1 teaspoon(s) paprika 3/4 cup(s) Greek-style (thick) yogurt 7...
Caldo De Pollo
Ingredients 1 chicken carcass 5 carrots (diced) 1 red onion (diced) 14.5 oz can diced tomatoes 1 cup(s) salsa verde ½ tablespoon garlic powder 1 tablespoon cumin 1 tablespoon dried oregano 1 teaspoon smoked paprika 1/8 teaspoon cayenne pepper Sea salt and black pepper...
Baked Breakfast Pie
Ingredients 2 tablespoon(s) extra-virgin olive oil 1 medium onion (thinly sliced) 1 medium tomato (chopped) 6 large eggs 1/4 teaspoon(s) salt pinch pepper (freshly ground) 1 tablespoon(s) parsley (chopped) Instructions Preheat oven to 425 degrees. Heat 9-inch skillet...
Egg Cupcakes
Ingredients 10-12 farm-fresh eggs (whisked) 1 green onion 2 zucchini 3 large handfuls of spinach 1/2 jar of roasted red and yellow peppers sea salt and black pepper Instructions Preheat oven to 350 and grease with olive oil two muffin pans. Whisk all your eggs in a...
Fish Tacos
Ingredients FISH TACO FILLING 1 ½-2 lbs halibut (skin removed and cut into bite size pieces) 2 limes (juiced) 2-3 garlic cloves 1 jalapeno sliced, seeds removed (optional) 1-2 teaspoon(s) cumin 1 teaspoon(s) salt coconut oil romaine lettuce leaves (if using lettuce as...
Strawberry Cupcakes
Ingredients 1/2 cup coconut flour 1 tablespoon arrowroot powder 1/4 teaspoon sea salt 1/2 teaspoon baking soda 4 large eggs 1/2 cup agave nectar 1 tablespoon vanilla extract 1/2 cup finely chopped fresh strawberries Instructions Preheat oven to 350 F. Line 8 muffin...
Tart Lemon Torte
Ingredients CRUST 1 cup almond meal 1 cup unsweetened shredded coconut ¼ teaspoon baking soda ¼ teaspoon sea salt 1 egg 3 tablespoons coconut butter, melted 1 teaspoon pure vanilla extract FILLING 4 green apples, peeled and roughly chopped (approximately 6 cups) 1 cup...
Sunbutter Brownies
Ingredients coconut oil, for greasing the pan 4 green-tipped bananas 4 eggs ½ cup sun butter or other nut butter ½ cup full-fat coconut milk, canned or homemade 1/3 cup unsweetened cocoa powder 2 teaspoons pure vanilla extract ½ teaspoon sea salt ¼ coconut butter,...
Healthy Homemade Mayonnaise
Ingredients 3 egg yolks 1 tablespoon fresh lemon juice 1 teaspoon gluten-free Dijon mustard ½ cup macadamia nut oil ¼ cup extra-virgin olive oil Instructions In a medium-sized mixing bowl, whisk together the egg yolks, lemon juice and mustard until blended and bright...
Sweetener-Free Ketchup
Ingredients 1 small onion, diced 2 green apples, peeled and diced 2 cloves garlic, minced ½ teaspoon sea salt ¼ teaspoon allspice ¼ teaspoon cinnamon 2 pinches of cloves ¼ teaspoon ground ginger 2 tablespoons apple cider vinegar ¼ cup water 1 can tomato paste (6oz)...
Spinach and Tomato Scramble
Ingredients 4 eggs 6 cup(s) fresh spinach 6 clove(s) garlic (chopped) 1/2 teaspoon(s) olive oil 1/4 cup(s) chicken broth 2 cup(s) cherry tomatoes 1/2 cup(s) your favorite clean salsa Instructions Sauté the garlic in the olive oil over low to medium heat. Add the...
Cinnamon Apples
Ingredients 3-4 small organic apples thinly sliced (about 3 cups) 2 tablespoons coconut oil ¼ cup raisins ½ tablespoon cinnamon 2 tablespoons canned full-fat coconut milk Instructions In a medium sized sauté pan, heat the coconut oil over medium heat. Add the apples...
Balsamic Asparagus
Ingredients 1 lbs asparagus (ends trimmed) 1 tablespoon red onion (minced) 1 tablespoon extra virgin olive oil 4 teaspoon balsamic vinegar 1 clove garlic (minced) sea salt to taste (optional) freshly ground pepper (to taste) Instructions Bring a medium pot of water to...
Vegetables with Walnut Dressing
Ingredients 2 zucchini (sliced diagonally 1/3 inch thick ) ½ lbs shiitake mushrooms (stemmed) ½ lbs thick asparagus (peeled) 1 red onion (sliced 1/3 inch thick ) ½ cup extra-virgin olive oil (plus more for brushing) salt and freshly ground pepper 1 cup walnuts 1 small...
Vinegar Coleslaw
Ingredients 1 tablespoon extra-virgin olive oil 2 tablespoon apple cider vinegar ¼ teaspoon ground mustard seed ¼ teaspoon celery seed 1/8 teaspoon poppy seed ¼ teaspoon freshly ground pepper ¼ teaspoon sea salt (optional) 1 small red or green cabbage (shredded)...
Basic Hummus
Ingredients 1/4 cup of water 3/4 teaspoon sea salt 2 (15oz) cans organic Garbanzo beans 1 teaspoon lemon juice 1/4 cup cold pressed olive oil 3 heaping tablespoons tahini (ground sesame paste) 3 teaspoons ground cumin 2 teaspoons garlic 1/2 tablespoon chipotle powder...
Balsamic Dressing
Ingredients ½ cup cold pressed olive oil ½ cup balsamic vinegar ½ teaspoon Italian seasoning (basil and oregano) ¼ teaspoon garlic ¼ teaspoon sea salt 1 teaspoon agave Instructions In small mixing bowl mix all ingredients with a whisk or fork. Notes By Amanda...
Roasted Chicken
Ingredients 1 whole chicken, 4-5 pounds 2 teaspoon(s) thyme ½ cup(s) Dijon mustard 1 tablespoon(s) coconut oil salt and pepper to taste Instructions Preheat oven to 450 degrees Pat down the chicken dry with a paper towel Coat the chicken with coconut oil, salt and...
Power Plant Smoothie
Ingredients 1/2 cup(s) frozen blueberries 1/2 avocado Handful of baby spinach or kale 1/2 cup(s) unsweetened coconut milk Ice Instructions Toss the above ingredients in a blender and blend until...
Almond Flour Pancakes
Ingredients 1 ½ cups almond flour ½ teaspoon baking soda ¼ teaspoon sea salt 1 tablespoon flax flour ½ teaspoon vinegar ¼ cup of organic milk 1 tablespoon organic butter 1 tablespoon raw agave nectar 1 tablespoon pure vanilla (no sugar added) 2 tablespoon water 4 eggs...
Gluten Free Brownie Balls
Ingredients ¼ cup cocoa powder 4 eggs using only 2 yokes 1 15 ounce can black beans 5 tablespoons real butter or macadamia oil 1 teaspoon baking powder ¼ teaspoon sea salt 2 teaspoon vanilla extract (no sugar added) ½ cup agave or coconut syrup ½ cup real chocolate...
Chocolate Cupcakes
Ingredients ¼ cup coconut flour ¼ cup unsweetened cocoa powder ¼ teaspoon baking soda 4 large eggs ¼ cup grapeseed oil ½ cup agave nectar Instructions Preheat the oven to 350. Line 9 muffin cups with paper liners. In a large bowl, combine the coconut flour, cocoa...
Low-Carb Beef Meatloaf
Ingredients 1 pound ground organic sirloin 1 tablespoon Italian flakes 2 teaspoons turmeric 2 teaspoon garlic powder, minced, or fresh mustard powder balsamic vinegar raw agave raw coconut aminos free range eggs onion green pepper yellow pepper whole oats tomato paste...
Beef Pot Roast with Turnip Greens
Slow cookers promise easy prep, but achieving delicious, picture-perfect comfort food results relies on heeding three principles: Don’t skip the browning step; use a cautious hand with added liquid; and, finally, let the slow cooker do its work slowly....