Blueberry Smoothie

This extremely delicious smoothie is possibly more on the lines of a milk-shake, but since it doesn't include ice-cream or sugar, I'll go ahead and keep it in the smoothie category.  With it's tasty flavor, and pretty purple color, I can guarantee you won't be disappointed with this one (unless you can't consume dairy...sorry).

INGREDIENTS: 

- 2 frozen bananas

- 1 cup of frozen blueberries

- 1 cup plain whole milk yogurt, (or 1/2 cup plain whole milk kefir)

- 2 cups of raw milk (using more or less depending on desired thickness)

- 1 to 2 tablespoons of raw honey

- Optional: 1/4 cup chia seed gel

DIRECTIONS:

Add all ingredients to a high-speed blender, and blend until smooth and creamy.  Serve immediately.  Enjoy!

Makes 2-3 servings

Cauliflower Soup

My mom first made this soup for me a couple of years ago, and I love it now just as much as I loved it then.  You'd never guess that it's a simple 5-ingredient soup that can be prepared in under 20 minutes.  Full of nutrients, this creamy soup will please even the pickiest of eaters.  Last night as my husband was gulping it down, he said the following, "this soup really is amazing!"  

I love that man.

INGREDIENTS:

- 1 medium head of cauliflower

- 2 cups of water

- 2 tablespoons extra virgin coconut oil

- sea salt and freshly ground black pepper to taste (about 1 1/2 teaspoons of salt)

-optional: handful of spinach

DIRECTIONS:

1.  Wash, dry and cut up cauliflower, and place in a medium pot.  Add water, and a dash of salt.  Bring to a boil, then reduce heat, cover and steam until cauliflower is fork tender.  

2.  Carefully pour water and cauliflower into a high-speed blender and blend until smooth.  

3.  Add coconut oil, salt and pepper, and blend again.  Soup should be velvety smooth.  

4.  Serve as is, or stir in handful of spinach.  Enjoy!

Approximately 3 servings

Brown Rice Balls

If you start to get bored with an ordinary blob of rice on your dinner plate, why don't you make these cute little balls of rice, and tuck a special something inside.  These are great to pack on the go for a child or grown-up's lunch, or they can be a fun and tasty accompaniment to just about any dinner.

INGREDIENTS:

- 1 cup brown rice, cooked according to package instructions ( I use sprouted brown rice)

- 1/4 cup white and/or black sesame seeds

- sea salt, to taste

- Optional items to tuck in the middle:  avocado (my favorite), chopped slivered almonds, cubed chicken, etc.

- Optional: Coconut aminos for dipping

DIRECTIONS:

Lay out a section of plastic wrap, and sprinkle the center with sea salt and sesame seeds.  Using a cookie scoop, scoop up some cooked rice and place on top of sesame seeds.  Place your optional ingredient into center of rice pile, and gather all ends of plastic wrap to shape into ball.  Repeat and eat!

Makes approximately 12 rice balls

(please note:  If you're making these ahead of time and are using avocados, just toss the avocados in lemon juice before placing them into rice).

(Adapted recipe from here)

Coconut Flour Shortcake

This coconut flour shortcake is gluten-free, refined sugar-free, and is just-as tasty as traditional shortcake, which makes this shortcake lover extra happy!

Just add some whipped cream and your favorite fresh fruit toppings, and enjoy every bit of this healthy treat!

SHORTCAKE INGREDIENTS:

- 6 eggs (preferably from pastured hens)

- 1/2 cup butter (or ghee), melted and browned (how to brown butter here)

- 1/2 cup raw honey

- 2 tablespoons pure vanilla extract

- 1/2 teaspoon sea salt

- 1/2 teaspoon baking soda

- 1/2 cup coconut flour

TOPPINGS:

- 1 pint cream (whipped and sweetened with approximately 1/4 cup raw honey or Grade-B maple syrup, and 1 teaspoon pure vanilla extract)

- Strawberries, blueberries, and/or raspberries

DIRECTIONS:

1. Preheat the oven to 350 degrees.  Line 12 muffin cups with liners, or grease with coconut oil.

2. Brown the butter, and set aside to let cool slightly.  

3.  In a medium bowl, combine eggs, honey, vanilla and browned butter.  Add in the sea salt and baking soda.

4. Sprinkle the coconut flour over the mixture and then whisk into the batter; mixing until there aren't any more clumps.

5. Divide the batter evenly among the prepared muffin cups (about 1/4 cup each).

6. Bake for about 20 minutes, or until a toothpick comes out clean.

7.  Enjoy!

(Adapted recipe from here)

Basil Cauliflower Pizza

Pizza is one of those things that probably every American, and then some, have cravings for.  I certainly fit into that category, but I also prefer it to be healthy and gluten-free.  These incredible cauliflower crusted, ricotta cheese topped, gluten-free pizzas are to die for!  My daughter feels extra special when she gets pizza for dinner, and she gobbles it up like a little piglet. (And I just sit and observe with a big smile on my face knowing that this has got to be the healthiest pizza on the planet)!

CAULIFLOWER CRUST INGREDIENTS:

Makes 4 individual pizzas

- 2 eggs (preferably from pastured hens)

- 2 cups good quality shredded mozzarella cheese

- 2 cups riced cauliflower, approximately 1 head (washed and patted dry, and then grated on a cheese grater)

- 2 garlic cloves, minced

- 1/4 cup fresh basil, chopped

PIZZA TOPPINGS:

- 1 cup pizza sauce (homemade would be best)

- optional: zucchini, mushrooms, yellow squash, or any favorite healthy pizza topping.

BASIL RICOTTA:

- 1 cup ricotta cheese

- 1 tablespoon fresh basil, chopped

- pinch of sea salt and freshly ground black pepper

*Combine all ingredients and set aside until ready to use.

DIRECTIONS:

Preheat oven to 450 degrees.  Line a cookie sheet with parchment paper, and with a paper towel spread a thin layer of coconut oil on top to prevent further sticking.

In a medium bowl, combine riced cauliflower, basil, garlic, eggs and shredded mozzarella.  Mix together (I use my hands), and divide into 4 amounts and press evenly on the parchment paper.

Bake the crusts for 13-15 minutes until nicely browned.  Remove the cookie sheet from the oven.

Add pizza sauce to each pizza, and then add favorite toppings (my favorites are zucchini and mushrooms).

Drop the basil ricotta cheese on top by spoonfuls (I use a cookie scoop).  Press down slightly to flatten.

Place back in the oven for about 5-10 minutes until toppings are cooked.  Slice and serve!

Approximately 2-4 servings

(Adapted recipe from here)

Millet Porridge

Nothing's better than a warm bowl of healthy gluten-free porridge on a chilly morning.  Millet is actually an ancient seed that can be cooked up like rice or quinoa, and is high in protein, magnesium, iron, and zinc.  This simple breakfast is extremely delicious, nutritious, and very easy on the digestive tract.  Now who doesn't want that?

INGREDIENTS:

- 1 cup organic millet

- 2 cups of filtered water, for soaking

- 2 tablespoons fresh lemon juice ( you could also substitute vinegar, plain yogurt, or raw whey)

- 3 1/2 cups filtered water, for cooking

- 1 teaspoon sea salt

- 4 tablespoons butter, preferably from grass-fed cows

- Additional butter and raw honey or Grade B-maple syrup for drizzling over each serving

Optional toppings/add ins:

- blueberries, pears, bananas, peaches, apples

- dash of cinnamon

- chopped crispy pecans

- raw milk, almond milk, or cream

DIRECTIONS:

1. Carefully sort through the millet, looking for any small pebbles that need to be removed.

2. Combine the millet, 2 cups of filtered water, and lemon juice in a glass bowl.  

Cover the bowl with a dish towel and allow the millet to soak for 8-24 hours.

3. Drain millet, and rinse with filtered water.

4. In a medium pot combine millet, 3 1/2 cups filtered water, and 1 teaspoon sea salt.  Bring to a boil and skim off the foam.  Add the butter and cover the pot.  

(If you like, you can stir in some chopped apples at this point).

5. Reduce the heat to very low and cover.  Simmer for approximately 20 minutes, 

while stirring occasionally.  

6.  Turn off heat and serve!  Add a little dollop of butter to each bowl, and sweeten with either raw honey or Grade-B maple syrup.  Add your favorite toppings and enjoy!  

(It also stores nicely in a covered container in the fridge; just add a little water and reheat in a pot.)

Serves 3-5

(Adapted recipe from here)

Sunflower Butter Cookies

I love peanut butter, and even more so do I love peanut butter cookies.  Sadly peanuts, being really high on the most-common allergen list, have caused skin reactions with my daughter.  Because of this I try to avoid it, but I still want a cookie as close to a peanut butter one as possible. These delicious cookies are made with sunflower seed butter, and they definitely hit the spot.  My husband even made the brilliant suggestion of freezing them (because they're a bit on the crumbly side), and put a scoop of vanilla ice-cream between two cookies.  That made my heart skip a beat...

INGREDIENTS:

- 1 cup of sunflower butter (such as this brand, or even better, make your own)

- 1/2 cup coconut sugar

- 1 large egg

- 1/2 teaspoon baking soda

- 1/4 teaspoon sea salt

- Optional: Green and Black's dark chocolate, cut into small chunks, about 1/3 cup

INSTRUCTIONS:

1. Preheat oven to 350 degrees.  In a medium bowl stir together first 5 ingredients, and mix well.  Stir in optional chocolate chunks.

2. Scoop dough out with a cookie scoop, roll into ball and place on a parchment covered baking sheet.  

3. Bake for 10 to 12 minutes until lightly browned.  Let cool on baking sheet for 5 minutes.  Remove to a wire rack and let cool for 10 minutes before devouring.  

Makes approximately 12-15 cookies

(Read here for some beneficial information on peanuts)

(Adapted recipe from here)

Beef and Liver Chili

I know what you're thinking, "Ew, liver, why would I want to eat that?!"  

Well let me tell you why eating liver will do your body a big-time favor...

- It supplies the body with over three times the daily needed value of vitamin B12 which is an essential nutrient that supports the production of red blood cells

- It prevents anemia because of its high iron content

- It's very high in protein

- It keeps your thyroid healthy and balanced

- It promotes good eye sight because it's filled with vitamin A in the form of retinol, alpha and beta-carotene including lycopen.

- It keeps your teeth, gums, and bones healthy

- And it carries about 140 percent of your daily folate

I actually really enjoy eating liver (especially deer), but for those of you that cringe of the thought, just disguise it in this extremely healthy chili.  My husband who doesn't care for the taste of liver, had no clue it was in this dish.  Just add your favorite chili toppings, and know that your body is thanking you for this one.

INGREDIENTS:

- 2 pounds organic grass-fed ground beef

- 1 pound organic liver (I use chicken, but beef should work too)

- 2 large onions, peeled and chopped

- 5 cloves garlic, minced

- 1 tablespoon extra virgin coconut oil

- 8 large tomatoes, peeled and chopped or 25 oz. peeled diced tomatoes (Lucini brand tomatoes comes in glass jars instead of BPA-lined cans)

- 1 to 2 cups broth (homemade is best, but this brand is good too)

- 4 tablespoons chili powder

- 1 tablespoon cumin

- 1 teaspoon coriander

- 2 teaspoons pepper

- 1/2 teaspoon oregano

- 1/2 teaspoon allspice

- 1 tablespoon sea salt (plus more to taste)

- buttermilk, plain yogurt, kefir, or water + the juice of two lemons to soak livers in

DIRECTIONS:

Instructions for several hours before cooking (or night before):

1. Trim chicken livers (To do this remove any white, stringy portions with a knife)

2. Place livers in a medium bowl and cover with buttermilk, plain yogurt, kefir, or just cover the livers with filtered water and squeeze in the juice of 2 lemons.  Stir gently to coat the livers.

3. Place in refrigerator.

(These steps are optional, but will greatly neutralize any strong flavors of the liver)

To make the chili:

1. Remove livers from refrigerator, and drain.  Gently pat the livers with a paper towel, or dish towel to remove buttermilk, etc.

3. Mince livers at small as you can with a knife.

2. Warm coconut oil over medium heat in large soup pot.

3. Add onions, garlic, and minced livers and saute.  When the onions are soft (about 10 minutes) add ground beef and saute until brown.

4. Once beef is browned, drain excess fat (optional)

5. Add the tomatoes and spices.  

6. Add enough broth to fully submerge the meat.

7. Bring chili to a boil, then reduce heat to low and simmer for an hour.

8. Serve warm with your favorite toppings (raw cheese, sour cream, avocados, olives, etc.)

Enjoy!

Approximately 4-6 servings

(Adapted recipe from here)

Strawberry Cupcakes

I like having an excuse to make a treat, but don't want to feel icky after eating it.  That's why these strawberry cupcakes are just the fix for a special occasion, (or a not so special occasion).  They're a cupcake you can feel good about eating.

INGREDIENTS:

- 1/2 cup coconut flour

- 1 tablespoon arrowroot powder

- 1/4 teaspoon unrefined sea salt

- 1/2 teaspoon baking soda

- 4 large eggs, preferably from pastured hens

- 1/2 cup raw honey

- 1 tablespoon pure vanilla extract

- 1/2 cup finely chopped fresh strawberries

DIRECTIONS:

1.  Preheat the oven to 350 degrees, and line 8 muffin cups with paper liners.  

2.  In a large bowl, combine the coconut flour, arrowroot powder, salt, and baking soda.  

3.  In a medium bowl, whisk together the eggs, honey, and vanilla extract.  

4.  Blend the wet ingredients into the coconut flour mixture, and mix until thoroughly combined, and then fold in the strawberries.  

5.  Scoop 1/4 cup of batter into each prepared muffin cup.  

6.  Bake for 20-25 minutes, or until a toothpick inserted into the center of cupcake comes out with just a few moist crumbs attached.  Let the cupcakes cool in the pan for 1 hour, and then frost with desired frosting.

Makes 7 or 8 cupcakes

Cream Cheese Frosting:

- 8 oz good quality cream cheese, room temperature (I like this kind)

- 3 tablespoons raw honey or Grade-B maple syrup

- 1 teaspoon pure vanilla extract

*Mix all ingredients together until smooth consistency.

(Adapted recipe from here)

Cinnamon Pecan Brittle

This super easy pecan brittle is such a great snack.  It's sweet and satisfying, but won't spike your blood sugar like an overly sweetened brittle you'd buy in the store.  Hope you enjoy this tasty treat as much as me!

INGREDIENTS:

- 1 egg white

- 1/4 cup raw honey

- 1 teaspoon sea salt

- 1 teaspoon cinnamon

- 2 cups pecans (preferably soaked and dehydrated)

DIRECTIONS:

1. Preheat oven to 300 degrees.  

2.  In a large bowl whisk together egg white, honey, salt and cinnamon.  Toss nuts in the egg white mixture to coat.  

3.  Pour nut mixture onto a parchment paper lined baking sheet.  Bake for 30 minutes, until nuts are browned.  

4.  Allow nuts to cool for 5 minutes, then break apart and serve.  (They might be sticky/gooey which I like, but you can always chill in the fridge or freezer to  make them more crunchy).

5.  Enjoy!

(Adapted recipe from here)

Baked Eggs in Avocado

This dish is super tasty, very healthy, and really cute and clever.  We enjoy this stabilizing breakfast dish with a green smoothie, such as this one.  I also think these baked eggs would be especially delicious while camping in the mountains and cooked over a fire...

INGREDIENTS:

- 1 avocado

- 2 small eggs

- sea salt, to taste

- freshly ground black pepper, to taste

- optional; shredded cheese, and/or salsa

DIRECTIONS:

1. Preheat oven to 425 degrees.  

2. Cut avocado in half and carefully remove pit.  Depending on how big the pit is, the hole in the avocado should be big enough for one small egg.  If the hole looks too small, scoop out a little avocado until it matches the amount of egg.  

3. Carefully crack 1 egg inside each avocado hole.

4. Place avocados in small baking dish against edge so they don't tip, and sprinkle with sea salt, pepper (and optional shredded cheese).  

5. Repeat for other avocado half.  

6. Gently place the baking dish in oven and bake for approximately 15 minutes, until desired consistency.  

7. Serve warm, and with optional salsa.  Enjoy!

(Adapted recipe from here)

Organic; to buy or not to buy?

I'm a big advocate of buying organic food whenever possible or available for a variety of reasons.  It is often slightly more expensive, but to me it's worth it so that my family and I can consume produce free of pesticides and chemical fertilizers.  

Pesticides can have many negative influences on health, and according to the U.S. Environmental Protection Agency, 90 percent of fungicides, 60 percent of herbicides and 30 percent of insecticides are known to cause cancer.

Lab studies also show that they can cause many other serious health problems, such as:

- Infertility

- Birth defects, miscarriages, and stillbirths

- Learning disorders

- Aggressive behavior

- Nerve damage

- Cancer of the breast, prostate, and lymphatic system

Doctor Mercola said:

"Organic food can be more costly than its conventionally grown alternative, but your payoff of good health should more than make up for it - and reduce your overall healthy care costs in the future.  It sure makes a load of sense to me to invest a bit more now so you can avoid paying much larger medical bills in the future, as well as avoid the physical and mental disability and dysfunction that inevitably follows from eating heavily contaminated foods for a lifetime."

I compiled a list of the most contaminated produce that you should try your very best to buy organic if possible, and those items that are least likely to be contaminated.

(I also prefer to properly wash my produce, organic or not, with products such as this, or this.)

Broccoli Soup

Nothing is better than a warm bowl of delicious soup, packed full of nutrients.  This healthy broccoli soup is a favorite and a regular in my household, and we especially enjoy it paired with some gluten-free bread such as this one.  Hope you like it too.

INGREDIENTS:

- 4 tablespoons good quality butter

- 1 1/2 pounds fresh broccoli (about 2 heads)

- 1 medium onion, finely chopped

- 1 large carrot, peeled and finely chopped

- 4 cups gluten free chicken broth, or homemade

- 1/2 cup cream

- 1 teaspoon unrefined sea salt, plus extra for sprinkling

- freshly ground black pepper, to taste

DIRECTIONS:

1. Melt 4 tablespoons butter in a medium pot over medium heat.  Add onion and carrots, and saute until onion is translucent, (about 6 minutes).

2. Add broccoli, and chicken broth, sprinkle with a little salt, and bring to a boil.  Once it reaches a boil, immediately turn it down to a simmer, and cook uncovered, until broccoli is tender, (about 15 minutes).

3. Pour in cream, and add 1 teaspoon sea salt and pepper, and stir.

4. Carefully transfer to a high-speed blender, and blend until desired consistency.  (Or puree soup with an immersion blender).

Approximately 3-4 servings

(Adapted recipe from here)

Rosemary Bread

I didn't think that my toddler would approve of this herb bread since it's not sweetened at all, but she actually loved it.  Pair this high fiber, Omega-3 rich bread with a healthy soup such as this one, or use it for your sandwich bread, and you'll be a happy, healthy, and satisfied person.

INGREDIENTS:

- 2 cups brown or golden flaxseed meal

- 1 cup almond flour

- 2 teaspoons minced fresh rosemary

- 2 teaspoons aluminum free baking powder

- 1 teaspoon xanthan gum

- 1 teaspoon sea salt

- 4 pastured eggs

- 1 cup raw milk, or unsweetened almond milk

- 1/2 cup good quality butter, melted

- 1/4 cup chia seeds, or hemp seeds (optional)

DIRECTIONS:

Preheat the oven to 375.  Line the bottom of a 4 1/2 by 8-inch loaf pan with parchment paper, then spread a thin layer of extra virgin coconut oil, or butter all over the inside of the pan.  In a medium bowl, combine the flaxseed meal, almond flour, rosemary, baking powder, xanthan gum, and sea salt and whisk until well mixed.  In a large bowl, whisk the eggs, milk, and butter together until thoroughly blended.  Add the flour mixture and stir with a large spoon for 1 to 2 minutes to make a smooth, sticky, and pourable batter.  Pour the mixture into the prepared pan.  Bake for 35 minutes, then rotate and bake for about 35 more minutes, until golden brown and springy when pressed in the center and the toothpick inserted into the middle of the loaf comes out clean.  Let the bread cool in the pan for at least 10 minutes before turning out the loaf.  Let cool on a wire rack for about 15 minutes before slicing and serving.  Best served slightly warm, with butter.

Makes 1 loaf (10-12 slices)

(Adapted recipe from this book; thanks Jen for giving it to me!)

Orange Avocado Banana Smoothie

I really love smoothies, and because of that I make them nearly every day; sometimes as a meal replacement, or just as a refreshing snack.  This simple 3 ingredient smoothie is what I consider a refreshing and delicious snack.  

Also, this smoothie is one of the only things that settled with me during morning sickness (a.k.a. "all-day-sickness").

  

(And avocados are packed with folic acid (a vitamin essential to forming your baby's brain and nervous system), potassium, vitamin C, and  vitamin b6 (which not only helps baby's brain and tissue growth, but may also help with your morning sickness.)

So if you're pregnant, planning to be, or just want a tasty way to get some essential vitamins, enjoy this tasty drink. 

INGREDIENTS:

- 1 ripe banana

- 1 cup of freshly squeezed orange juice (or good quality orange juice not from concentrate)

- 1 avocado

- 1/4 cup chia seed gel, optional

DIRECTIONS:

Place ingredients into a high-speed blender, and blend until smooth.  Serve immediately, and enjoy.

Approximately 1 serving

Pecan Sandies

I was skeptical of how good these cookies would really be during my first attempt at making them.  I followed the few simple steps, mixed up the five simple ingredients, and placed them in the oven not really knowing what to expect.  I was impatient and tried one piping hot, and it was delicious!  Then they cooled down and I tried one again, and they were even more delicious!  The next day I had another helping, and WHOA, they blew my mind.  Amazing!  So they get tastier as the days go on.  My daughter also thinks they are the best, and so they're always packed with us when we travel.  I hope you enjoy these guilt-free, nutrient-rich pecan sandies as much as we do.

INGREDIENTS:

- 1 1/2 cups crispy pecans (plus about 15 whole pecans for the tops of cookies)

- 1 1/2 cups crispy walnuts

- 5 tablespoons plus 1/4 teaspoon grass-fed butter

- 5 tablespoons raw honey

- 1/2 teaspoon sea salt

DIRECTIONS:

Preheat oven to 375 degrees.  Mix all the ingredients (except your 15 extra pecans and 1/4 teaspoon butter) in a food processor or high speed blender.  Scoop out cookie dough with cookie scoop (about 1 tablespoon) and place on cookie sheet lined with parchment paper.  Toss whole pecans in remaining 1/4 teaspoon of melted butter, and press into tops of cookies.  Bake for 12-15 minutes (checking often so they don't burn).  Cool and serve with a glass of raw milk. :)

Makes approximately 15 cookies

(Please note:  If you don't have a dehydrator (like me) to make crispy nuts, just placed the soaked nuts on a parchment lined cookie sheet and place in oven and turn just the oven light on, or the lowest setting on your oven.  Keep the door cracked, and leave the nuts in there for 12-24 hours, stirring occasionally)

(Read here about why it's so important to soak nuts, beans, grains and legumes before consuming)

(Adapted recipe from here)