Recipes

This is a great nutrient dense soup especially when you are sick. I am convinced it is the best medicine for a cold. A great easy meal for a cold fall or winter day. Ingredients: (Serves 4-6) Soup 1 1/2 pounds of chicken breast 1 onion diced 2 tablespoons olive oil 1 bay leaves 5 carrots peeled and chopped 3 ribs celery chopped salt and pepper to taste dried parsley 1-2 - 30 oz cartons of chicken stock (no sweetener or soy added) Dumplings 2 3/4 cups flour 2 large eggs 1 c

This cookie recipe is a perfect replacement for classic sugary peanut butter cookies. These always satisfy my endless cookie craving and are a perfect snack throughout the day. This cookies can be made with a small amount of sweeter or none at all and still be very satisfying. I find nuts are really helpful to curb sugar cravings and also help flatten glucose spikes. These are also a great fat snack to get in your healthy fats for the day. Ingredients: (Makes 12) 1/2 cup pean

This nutrient dense recipe leaves you feeling fuller longer and satisfies your cookie craving. This is a great healthy snack that pairs really well with peanut butter. It's also the perfect fall recipe without unnecessary sugar. Ingredients: (Makes 8-10) 1 cup oats 1 cup flour 1/3 teaspoon ground ginger 1/4 teaspoon ground nutmeg 1/4 teaspoon ground cloves 1/4 teaspoon ground cardamom 1/2 teaspoon salt 1/2 cup pumpkin puree 1/4 cup olive oil 1 large egg 1 teaspoon vanilla add

These pancakes are cake like, very fluffy and taste just as good as your classic pancakes but cut out the sugar. These are great for breakfast or even a snack. I usually eat these plain with a side of eggs or top with peanut butter. If I am having a sugar craving I add a little drizzle a small amount of honey or real maple syrup. This recipe is also really simple and easy to make. Usually I make these pancakes plain but on occasion when I go blueberry picking in the summer, I

This is the perfect fall soup recipe that makes me feel like I am at Panera. This soup is dairy free, nutrient dense and a great source of nutrients. It pairs well with a hearty grain bread or sourdough. Personally, I will grill two sliced of bread in olive oil with turkey in between and dip it in the soup to eat. Ingredients: 1 butternut squash olive oil 1 yellow onion diced 2 teaspoons minced garlic black pepper to taste 1 (32 oz carton) chicken stock/broth - no sugar or so

This is a classic chili recipe that doesn't need any modifications to be healthy. With a grass fed, organic, low fat, quality ground beef, this is a low saturated fat, sugar free, junk free recipe with an efficient source of soluble fiber. This recipe is great in a crock pot or can be made in a large pot on the stove top. Ingredients: 1 1/2 pounds ground beef (a good quality, low fat beef) 1 chopped green bell pepper 2 cloved of garlic minced 1 large onion diced 3 - 15 ounce

When I decided to finally kick sugar from my diet, spice became my new favorite flavor. This is the perfect cozy, spicy fall soup. I especially love this soup when I have a cold. Ingredients: drizzle of olive oil 1 large onion 1/2 cup sliced, pickled jalepeno peppers (add more or less for spice) 1 1/2 teaspoons minced garlic 2 teaspoons chili powder 1 teaspoon cumin 1 teaspoon dried oregano 1 teaspoon salt 1 (32 oz carton) chicken stock/broth - no sugar or soy or more if need

This is a very similar crust to your classic pie crust but leaves out the saturated fats. I will note that without saturated, more solid at room temp fats, pie crust is more difficult to work with. But, this is a great recipe if you want to stay away from saturated fats but keep the same great taste. Makes 2 - 9 inch pie crusts Ingredients: 3 cups flour 3/4 cup olive oil 1/2 t salt 2 eggs 1/4 c water Directions: Mix together flour and salt. Mix in all wet ingredients until co

A healthy version of pumpkin pie, imitating the same iconic fall taste. In the fall and especially around Thanksgiving, I NEED pumpkin pie. I found a recipe with minimal sugar, dairy, and "bad fats" that still satisfies my yearly craving for a delicious, classic pumpkin pie. (sugar covered cranberries are just for show but really fun to make ) Ingredients: 2 large eggs a dash of honey (optional)* 1 tsp ground cinnamon (optional)* 1 tsp ground ginger 1 tsp ground

This recipe is a healthy, phytoestrogen free alternative to Chinese food and Hibachi with the same great taste. Instead of soy sauce, this recipe uses coconut aminos. Coconut aminos is a sauce that is very similar to soy sauce and mimics the flavor without the estrogenic effect. Its a quick easy meal that can be made in a large frying pan or a flat top grill. We love using our flat top grill for this recipe. It makes the process much quicker. Tip: make the rice the day. The r

A satisfying snack to get healthy fats in for your day. Nuts with salt can be used to help regulate blood sugar levels. They can also be effective to satisfy sugar cravings. Ingredients: 2 tablespoons salted peanut butter (only peanuts and salt as ingredients. I recommend Teddy Bear Peanut Butter) walnuts, pecans, any nuts of your choice pinch of coarse sea salt or Himalayan salt drizzle of olive oil Directions: Add peanut butter to a bowl and a add small topping of nuts of y

These homemade tortillas taste better than any tortillas you can buy in the store. When you have the time these are a fun project to make. I usually make a large batch that I can eat throughout the week. Ingredients: 2 cups masa harina (King Arthur Flour makes a great one - but possibly discontinued) 1 1/2 to 1 2/3 cups hot water 3/4 teaspoons salt Directions: Note: This recipe is easiest to make if you have a tortilla press and an electric mixer with a dough mixing attachmen

Sweet potatoes and taco seasoning is the perfect sweet and savory combo you didn't know you needed. Ingredients: 1 -8 oz can of beans (any type) 1 -8 oz can of corn iceberg lettuce chopped tomatoes diced 1 fresh diced onion 1.5 lb ground beef 2 Tablespoons taco seasoning 2-3 sweet potatoes (uncooked) olive oil salt to taste 2/3 cups water jalapenos Sweet Potato Directions: Pre-heat over to 425F and grease a cookie sheet to bake sweet potatoes with. Wash and cube s

This is a soft, nutritious bread loaf that is great for sandwiches, toast, and many other purposes. This recipe is specific for a breadmaker. Ingredients: 1 1/2 cups water 2 teaspoons bread machine yeast dash of honey 3 Tablespoons olive oil 2 teaspoons salt 2 1/2 cups white bread flour 1 1/2 cup whole-wheat flour Directions: 1. Place all of the ingredients into the breadmaker pan. Add yeast, water and honey first, then salt and oil, and finally flours. 2. Choose basic bread

This taco seasoning ensures there are no mystery ingredients and can be made in a large batch to use at any time. Ingredients: 1 tablespoon chili powder 1 teaspoon ground cumin 1 teaspoon garlic powder 1/2 teaspoon paprika 1/2 teaspoon dried oregano 1/2 teaspoon salt 1/4 teaspoon black pepper dash of red pepper flakes Directions: 1. Store in a cool dark place in an air tight container. 2. Use 2 tablespoons of taco seasoning per pound of ground beef.

A family favorite, kid friendly easy recipe for a busy night. This is a great recipe to make in a large batch and eat the leftovers for lunch during the week. Ingredients: 16 ounce box of uncooked elbow macaroni 2 tablespoons of olive oil 1 large onion (white or yellow) 1 bell pepper 2 teaspoons of minced garlic 1.5 lb of ground beef 14.5 ounce can of diced tomatoes undrained 15 ounce tomato sauce 3 tablespoons tomato paste 2 teaspoons of Italian seasoning 2 teaspoons of salt

This is a great summer recipe for a healthy snack or for hosting a cookout. This is also a creative way to get your daily dose of beans in for the day. Ingredients: 1 - 8 oz can of black beans 1 diced bell pepper of any color diced cherry tomatoes 1 - 8 oz can of plain corn 1 large diced red onion 1 lime Directions: 1. Rinse and strain beans. 2. Add beans, peppers, tomatoes, corn, onions, and juice of one lime and mix until combined in a bowl. 3. Enjoy with tortilla

These steak subs are a healthy alternative to steak and cheese subs. The roasted peppers, onions and mushrooms add a delicious depth to these sandwiches. They are an easy busy night dinner and a hit with my kids (sans veggies) Don't mind that I was so anxious to eat this that I took a bite before taking a picture... . Ingredients: extra virgin olive oil 1-2 cup fresh mushrooms 1 large yellow onion 1-2 bell peppers 1 pound fresh shaved steak salt and pepper to taste sub

This is such a great healthy snack on a warm summer day or it can be paired with a meal or as a summer cookout side. Ingredients: Fresh cucumbers Garlic powder Pepper Salt Directions: 1. Slice cold cucumbers into 1/4 inch slices. 2. Season with garlic powder, salt and pepper as desired. 3. Serve immediately or child in refrigerator until served.

Crust Ingredients (makes 2 - 12 inch pizzas - serving size: 4-6 people): 1 1/3 cups warm water 1 Tablespoon honey (Limiting my sugar intake, I usually use less than 1 tablespoon. I will usually just add a small little drop of honey, just enough to activate the yeast to rise) 2 1/4 teaspoons (or 1 packet) instant yeast 4 cups unbleached all-purpose flour, plus more as needed 2 Tablespoons extra-virgin olive oil plus more for greasing 1 teaspoon of salt cornmeal for du