Difference between revisions of "Recipes from our members"

From ApoE4.Info Wiki
Jump to: navigation, search
m (added brussel sprouts recipe)
m (added chocolate chip cookie recipe)
Line 373: Line 373:
[https://www.youtube.com/watch?feature=share&v=gTUD9yyIgSc&fbclid=IwAR09LiLBpbduwFwgph8bufe0aafQFWhmEKGC9mldT7mpgLvr3se0-P4J6EQ&app=desktop Click here for 11 minute YouTube Video by Janet Kniss]
[https://www.youtube.com/watch?feature=share&v=gTUD9yyIgSc&fbclid=IwAR09LiLBpbduwFwgph8bufe0aafQFWhmEKGC9mldT7mpgLvr3se0-P4J6EQ&app=desktop Click here for 11 minute YouTube Video by Janet Kniss]
''(Suggested by TheresaB)''
'''ApoE4 Compliant Chocolate Chip Tiger Nut Cookie Recipe, Grain, Egg, Nut Free, Saturated Fat Free'''
[https://www.youtube.com/watch?v=kTdkU2rGI_I&feature=youtu.be&fbclid=IwAR1IDA-SWsgdnMl4jJ_UJsJBEuSdkZwo9wQq7QPMvbhVil14ydvjFuIIE5U  Click here for 7 minute YouTube Video by Janet Kniss]
''(Suggested by TheresaB)''
''(Suggested by TheresaB)''

Revision as of 18:43, 14 February 2020

Recipe Box

General information


Artichoke Hummus

1-14 oz can quartered artichokes hearts, rinsed and then pressed in a strainer to drain the juice

1/4 cup Extra virgin olive oil or avocado oil or blend

1 clove Garlic

Lemon and/or lime juice to taste (prefer lime)

1/2 avocado

Blend all ingredients in a blender (such as the small container with BlendTec)

Serving suggestion: Fill romaine lettuce and endive leaves with this hummus for a snack.

P/F/C 4/81/15 (Submitted by circular)


Herbal Coffee

Clean Living Blend:

• 4 oz. Roasted Chicory Root

• 4 oz. Roasted Dandelion Root

• 2 oz. Burdock Root

Option: After brewing & before drinking, add 1/2 tsp Maca powder and 1 tsp raw cacao to each cup for additional flavor.

Happy Liver Blend:

• 2 oz. Roasted Chicory Root

• 1 oz. Roasted Dandelion Root

• 1 oz. Roasted Carob (

• 1 oz. Organic Milk Thistle Seed

• 1 oz. Organic Burdock Root

Brewing Instructions Since this blend is made with a lot of root herbs, it is not an instant product. The longer you brew it, the better it will be in flavor and nutrition. This is called “decoction” in herbal language. For more information on decoction and common herbal preparations, please read this post. You can adjust the proportions to suit your tastes. Some people prefer 1-2 teaspoons per 12-14 ounces of water, while others prefer a stronger brew at 1 tablespoon or more per 12-14 ounces of water. Experiment and see what you like best.


1. Bring 12-14 ounces of filtered water to a boil.

2. Add 1 tbsp of “coffee” blend to water.

3. Cover and reduce heat to low.

4. Simmer for 15-30 minutes.

5. Remove from heat and strain out herbs.

6. Serve as is, or with your favorite sweetener and creamer.

TIP: You can make this in large batches and store it in the fridge for 7-10 days. I make mine by the half gallon so I have it on hand whenever I want it.

Herbal “Coffee” Tips & Tricks

• You can make this in large batches and store it in the fridge for 7-10 days. I make mine by the half gallon so I have it on hand whenever I want it.

• When it comes to straining your herbs, use a super fine-mesh strainer. I personally prefer a reusable coffee filter. You can easily find those at your local health food store for just a few dollars and they last forever.

• For frozen beverages, try freezing your herbal “coffee” in ice cube trays so that your iced beverages are not diluted by regular ice.

• Try using an immersion blender, or a regular blender, to get your “coffee” drinks (both hot and iced) frothy and light.

• You can use this herbal “coffee” in recipes that call for regular coffee. Think ice cream, soups, breads, and more! I use this in Bulletproof type of coffee blends.

• If you need to roast your dried roots, heat oven to 350 degrees (177 degrees c), place mixture on a cookie sheet and roast for 10 - 20 minutes. Stir half way through.

05.02.18 Submitted by CarrieS Adapted from DIY Herbal Coffee Substitutes by Jessica Espinoza

Dr. Gundry's Soda

Fill a glass with a high sulfur mineral water (like San Pelligrino). Add ice if desired. Stir in 1-2 Tablespoons balsamic vinegar.

  • This beverage is high in resveratrol.

Suggested by apod. Video by Dr. Gundry is here.

Baked Goods



  • 2 cups Coconut flakes, unsweetened
  • ½ cup Walnuts, crushed
  • ½ cup Almonds, sliced or crushed
  • 1 cup Sunflower seeds
  • ½ cup Sesame or Flaxseed
  • 2 Tbsp Chia seeds
  • 3 Tbsp Psyllium seed husk powder
  • 1 ¼ tsp Salt, Himalayan pink preferred
  • 1 ½ tsp Baking soda
  • 1 ¼ cup Vanilla whey protein powder, unsweetened
  • 4 Eggs
  • 1 1/2 cups Water
  • 3 Tbsp Coconut oil or ghee, melted
  • 2 Tbsp Apple cider vinegar
  • 6 drops Stevia, liquid


Preheat oven to 350F (177C)

Mix all dry ingredients in food processor. Add eggs, one at a time.

Mix wet ingredients and with motor running, add to processor.

Add all to a flexible silicon loaf pan, or standard loaf pan lined with parchment paper.

Sprinkle top with sesame seeds.

Bake at 350F (177C) for 75 minutes. Turn out on wire rack to cool.

Also freezes beautifully sliced. Yield: 20-slice loaf

P/F/C 14/84/3 (Submitted by Florence Swanstrom, adapted from “My New Roots’ Life-Changing Loaf of Bread” from 52.com and Dana Carpender’s Coconut Almond Flax Bread)

Coconut Flour Psyllium Husk Bread - Paleo

Servings: 15 slices


6 tablespoons (27g) psyllium husks, finely ground

3/4 cup (177ml) warm water

1 cup (125g) coconut flour

1 1/2 teaspoons (6g) baking soda

3/4 teaspoon (3.8g) sea salt

2 cups egg whites (or use 8 whole eggs)

2 large eggs (see note)

1/2 cup (118 ml) olive oil

1/4 cup (59ml) coconut oil melted


  1. Preheat oven to 350°F (177°C).
  2. If not using silicone pan, grease or line 8x4 inch pan with parchment paper.
  3. Dump all ingredients into a food processor and pulse until well combined. If you don't have a food processor, you can use a mixing bowl with electric mixer.
  4. Add psyllium mixture into food processor and pulse until mixed in. Or, add into mixing bowl and blend with electric mixer.
  5. Spread batter into 8x4 loaf pan. Smooth top.
  6. Bake for 45-55 minutes or until edges are brown and toothpick inserted comes out clean.
  7. Let bread sit in pan for 15 minutes. Remove bread from pan and allow to cool completely on rack.

Recipe Notes Original recipe used a carton of eggs which can result in an ammonia smell. Therefore, the recipe has changed to use 1 pint egg whites and 2 whole eggs.

P13/F60/C27 (Submitted by Stavia, Adapted from Lisa/Low Carb Yum)

Banana Muffins

Servings: 12


2 large ripe bananas, mashed

3 eggs (or substitute 1/4 cup unsweetened applesauce for each egg)

1 tablespoon pure vanilla bean paste or extract

1/4 cup avocado oil or melted coconut oil

2 cups finely ground almond flour

1/2 teaspoon fine sea salt

1 teaspoon baking soda

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

(you can also add blueberries for variety)


Preheat oven to 350° F (177° C)

Line 12 cup muffin tin with paper liners or grease or use silicone cups.

Whisk together ingredients until well combined. Fill muffin liners 3/4 full with batter.

Bake 30 - 35 minutes or until tops spring back when touched.

Remove from oven and let cool in the pan for 5 minutes then transfer muffins to cooling rack.

These are great to keep in the freezer and pull out when a sweet craving is calling.

05.23.18 Submitted by CarrieS. Adapted from Bakingandlosing.blogspot.com

Charcoal Bread


60g Brown flax seeds whole + 100ml hot water

30g Brown flax seeds, freshly ground

70g psyllium husk

70g coconut flour

30g/ 2 Tbsp hemp protein powder

30g black nigella seeds

2 Tbsp Activated charcoal

1 Tbsp coconut sugar

3 tsp baking powder

1 1/2 tsp salt

3 eggs

2 Tbsp Olive oil

1 Tbsp Apple Cider Vinegar

350ml filtered water


Pre-heat the oven to 160°C (320°F) fan forced or 180°C (355°F).

Grease a bread tin (11 x 18cm) (4 x 8") and line with baking paper.

Soak the whole flax seeds in the hot water and set aside.

In a food processor grind up the other flax seeds, then add the psyllium husks, coconut flour, hemp protein powder, nigella seeds, activated charcoal, coconut sugar, baking powder and salt until combined.

Separately in a large bowl, whisk up the eggs, olive oil, ACV and whisk in 350ml of filtered water until smooth.

Slowly add the ground ingredients to the egg mixture, mixing thoroughly forming a firm wet dough.

Scoop the dough mix into the prepared tin, smoothing down and bake for 1hr 30mins, turning pan midway.

Allow to cool a little before turning out onto a wire rack and to completely cool before serving.

Store in the fridge for up to 5 days or 3 months in the freezer.

Submitted by missy: "I developed this recipe after coming across a charcoal bread recipe and tweaked it to contain mono-saturated fats and to be more APOE 4 friendly. It's fantastic for detoxifying the gut and don’t worry you want absorb the charcoal, it will actually help remove any toxins from the gut."


Five Minute Chocolate Ice Cream


  • 2 large bananas, frozen (see note)
  • 2 tablespoons soy, hemp or almond milk
  • 2 regular dates or 1 medjool date, pitted
  • 1-2 tablespoons unsweetened cocoa powder
  • 1 teaspoon alcohol-free vanilla extract or pure vanilla bean powder


Add non-dairy milk, dates, cocoa powder and vanilla to a high-powered blender and start to blend. Drop frozen banana pieces in slowly. Add additional non-dairy milk if needed to reach desired consistency.

Note: Freeze ripe bananas at least 8 hours in advance. Peel bananas and seal in a plastic bag before freezing.

P/F/C 7/86/6 (Submitted by Plumster (adapted from Dr. Fuhrman's site))

Low Carb Almond Butter Chocolate Cookie Bars

Preheat oven to 375 degrees F (190 C)

  • 1 cup almond butter (crunchy or creamy)
  • 2 eggs
  • 1/2 cup granular Swerve (erythritol) minus one tbsp
  • 1/2 tsp pure vanilla extract
  • 5 drops (1ml) liquid stevia
  • 1/2 cup sugar free chocolate chips - such as Lily chips sweetened with stevia

Add all ingredients to a bowl and stir with a wooden spoon until thoroughly combined.

Spread mixture in a greased 8x8" pan and bake 12 to 14 minutes or until slightly brown on top. Watch closely and be careful not to overcook as they will harden as they cool. (Can be cut and frozen after cooling.)

For a variation you can add some chopped nuts or 1/3 cup of oatmeal and make them as cookies. May need to add a little water to offset the oatmeal.

P/F/C 12/73/15 (Submitted by Sara (adapted from ketoislife.com))

Chocolate Cream Decadent Dessert

Serves 4

4 oz (112 g) good quality dark chocolate (77%+ choc content)

8 oz (240 ml) heavy cream

Melt chocolate in microwave or over double boiler. Whip heavy cream to peaks. Fold melted chocolate into cream. Don't overblend -- the chunky streaks give it texture and eye-appeal. Spoon into 4 wine glasses or transparent custard cups. Chill a bit before serving to firm up the chocolate.

Serving Options: (1) For added sweetness, fold in a tablespoon or two of frozen blueberries. (2) Dust top with powdered cinnamon. (3) Add a tablespoon of very strong brewed coffee to the chocolate as you melt it.

P/F/C 4/80/16 (Submitted by hill dweller)

Gluten-free Grain-free Pie Crust

Check here for a link to a gluten-free grain-free pie crust

(Suggested by buck3Maureen)

Plant Paradox Chocolate Desert Nut Bark ApoE4 Compliant

Click here for 11 minute YouTube Video by Janet Kniss

(Suggested by TheresaB)

ApoE4 Compliant Chocolate Chip Tiger Nut Cookie Recipe, Grain, Egg, Nut Free, Saturated Fat Free

Click here for 7 minute YouTube Video by Janet Kniss

(Suggested by TheresaB)


Quiche With No-Flour Crust

Generously rub a pie plate with butter or coconut oil. Preheat oven to 450°F (232°C).

Crust: Crush coarsely chicharrones (pork rinds) to yield about a cup (240 ml). Press into pie plate

Filling: Beat 5 -6 eggs, season generously with turmeric and black pepper. Add whole milk or sour cream or combination thereof in equal measure.

Put a layer of any type of cheese on top of crust (goat cheese is my favorite). Add a layer of lightly cooked veggies (spinach!) with water squeezed out (leftovers are great).

Pour filling over top. Dust with paprika or more black pepper.

Place in pre-heated 450°F degree oven and immediately reduce heat to 350°F (177°C). Cook until slightly firm when touched and slightly brown on top (20 - 30 mins). This quiche will cook more quickly than a traditional flour crust.

Note: The black pepper (bioperine) enhances the absorption of the curcumin in the tumeric.

(Submitted by hill dweller)

Omelette Filling Ideas

  • Mushrooms, tomato, quorn ham (if you eat quorn)
  • Can also make a mix of omelette and cottage cheese, fry as an omelette and put in some salmon or tuna.

(Submitted by Orangeblossom)



Fish Skewers with Avocado Dressing

Makes 8 skewers

Cooking Time 30 minutes



  • 400g (14 oz) firm white fish fillet, such as crimson snapper, skin off and roughly chopped
  • 1 egg white
  • 2cm (3/4") knob of fresh ginger, peeled and roughly chopped
  • 1 clove garlic
  • 3 Kaffir lime leaves, roughly chopped
  • 3 coriander roots and stalks, roughly chopped (Coriander leaf for Serving)
  • 2 Tbsp of chili sauce or other hot sauce
  • 1 tsp fish sauce
  • 4 lemongrass stalks, halved

Avocado Dressing

  • 1 Avocado, skinned and de-seeded
  • 2 Tbsp Lemon juice
  • 1 Anchovy fillet
  • 1 clove garlic
  • 1/4 cup of Olive oil, you can use some of the oil from the anchovies
  • 1/2 tsp salt

To make Dressing: Place all dressing ingredients into a jar and blitz using a stab mixer (immersion blender) until creamy.

Directions for Fish (Note the fish is twice cooked.)

Pre-heat the oven to 200°C (390°F).

Pre-heat a skillet or large frying pan (I use an oven proof frying pan, that I can place straight into the oven later).

Place the fish, egg white, ginger, garlic, kaffir lime leaves, coriander, chilli sauce, fish sauce into a food processor and blitz until well combined and smooth.

Shape the mixture around lemongrass stalks.

Oil the pan and cook the skewers in batches just until browned on all sides.

Finish cooking the skewers by placing onto a lined baking tray and baking for roughly 5 minutes.

To Serve

Smear the dressing on a serving plate and place the fish skewers on top and sprinkle with coriander leaves.

Tip of the day: Peel ginger using a spoon.

(Submitted by missy)

Wild Salmon with Rosemary Sweet Potatoes and Lemon Asparagus

  • 2 small sweet potatoes, sliced
  • 1 small yellow onion, sliced
  • 2 Tbsp. extra-virgin olive oil
  • pinch sea salt
  • 1 clove garlic, pressed
  • 2 tsp. dry mustard
  • 1 Tbsp. lemon juice, freshly squeezed
  • 1 Tbsp. fresh rosemary, chopped
  • 1/2 pound fresh asparagus
  • zest of 1 lemon
  • 8 oz. wild salmon cut into two 4-ounce portions

Preheat oven to 425 degrees F (218 degrees C).

Cut a piece of parchment paper to fit on a cookie sheet, and then lay it on the sheet. Wash the unpeeled sweet potatoes and onions and slice 1/4" thick. Put sweet potatoes and onions on the parchment paper in a single layer. Drizzle with olive oil and salt. Bake for 15 minutes.

Meanwhile, mix garlic, dry mustard, lemon juice, and rosemary to make a paste, and set aside.

Remove sweet potatoes and onions from oven (keep on the cookie sheet). Place the asparagus on the paper next to the sweet potatoes and onions. Sprinkle the lemon zest and on the asparagus. Lay salmon on top of the asparagus and onions. Spread mustard paste on top of salmon.

Return sheet to oven and roast for 12 minutes. Salmon is done when flesh flakes with gentle pressure.

Serves 2

P/F/C 28/40/32 (Submitted by MadScientist)

Grilled Pastrami-Style Salmon

The classic seasonings associated with beef pastrami taste fantastic on this grilled salmon. Allspice is a fairly strong spice, so if you're sensitive to its "burn," use the lesser amount. Purchase a whole center-cut salmon fillet so that It will cook more evenly than a cut that contains the thinner tail end.

  • 1 Tablespoon dark brown sugar
  • 1 teaspoon kosher salt
  • 1 teaspoon garlic powder
  • 1 teaspoon ground ginger
  • 1 teaspoon ground coriander
  • 1 teaspoon coarsely ground black pepper
  • 1/4 to 1/2 teaspoon ground allspice
  • 1 (1 1/2-pound) center-cut salmon fillet
  • 1/2 teaspoon olive (or avocado) oil
  • Cooking spray

1. Prepare grill.

2. Combine first 7 ingredients. Place salmon fillet, skin side down, on a cutting board or work surface; brush evenly with olive oil. Sprinkle spice mixture evenly over salmon- gently rub mixture into fish. Cover lightly with plastic wrap, and chill 15 minutes.

3. Place fish, skin side down, on a grill rack coated with cooking spray, grill 10 minutes or until fish flakes easily when tested with a fork.

Yield: 4 servings (serving size: about 4 1/2 ounces).

P/F/C 49/42/9 (Submitted by MadScientist, Elizabeth Karmel is the creator of GiRLSATTHEGRILL.com. From Cooking Light)

Broiled Salmon with Peppercorn-Lime Rub

  • 4 (6-ounce) salmon fillets (about 3/4 inch thick)
  • Cooking spray
  • 2 teaspoons grated lime rind
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon cracked black pepper
  • 1 garlic clove, minced
  • Lime wedges (optional)

1. Preheat broiler.

2. Place fish, skin sides down, on a broiler pan coated with cooking spray. Combine remaining ingredients except lime wedges; sprinkle over fish. Broil 7 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with lime wedges, if desired.

Yield: 4 servings (serving size: 1 fillet)

P/F/C 44/53/3 (Submitted by MadScientist, from Cooking Light)

Spice-Rubbed Roasted Salmon with Lemon-Garlic Spinach


  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon paprika
  • 1/8 teaspoon ground cinnamon
  • 1/8 teaspoon freshly ground black pepper
  • 1 (2 1/4-pound) skinless salmon fillet
  • 2 cups thinly sliced onion
  • Cooking spray


  • 1 teaspoon olive oil
  • 2 garlic cloves, minced
  • 2 (6-ounce) packages fresh baby spinach
  • 1 teaspoon grated lemon rind
  • 1/4 teaspoon salt
  • 1 tablespoon fresh lemon juice


  • 2 tablespoons chopped fresh cilantro
  • Lemon wedges (optional)

Preheat oven to 400°F (204° C). To prepare salmon, combine first 6 ingredients; rub spice mixture evenly over fish. Place onion in an 11 x 7-inch baking dish coated with cooking spray. Place fish on top of onion; bake at 400°F for 20 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

To prepare spinach, heat oil in a large nonstick skillet over medium heat. Add garlic to pan; cook 1 minute. Add half of spinach; cook for 1 minute, stirring frequently. Add remaining spinach; cook 4 minutes or until wilted, stirring frequently. Sprinkle spinach mixture with rind and 1/4 teaspoon salt. Stir in juice; remove from heat.

Place salmon on a platter. Arrange onions and spinach evenly around salmon. Sprinkle salmon with chopped fresh cilantro. Serve with lemon wedges, if desired.

Yield: 6 servings (serving size: about 4 1/2 ounces salmon and 1/3 cup spinach mixture)

P/F/C 50/37/13 (Submitted by MadScientist, from Cooking Light)

Indian-Spiced Roast Salmon #2

  • 4 (6-ounce) salmon fillets (about 1-inches thick)
  • Cooking Spray
  • 2 Tablespoons fresh lime juice
  • ½ teaspoon salt
  • ½ teaspoon ground ginger
  • ½ teaspoon ground coriander
  • ¼ teaspoon ground cumin
  • 1/8 teaspoon ground cinnamon
  • 1/8 teaspoon ground red pepper
  • 2/3 cup plain yogurt
  • 2 tablespoons chopped fresh cilantro

Preheat oven to 425°F (218° C)

Place salmon, skin sides down, in a roasting pan or jelly roll pan coated with cooking spray. Brush evenly with juice.

Combine ½ teaspoon salt and next 5 ingredients (salt through red pepper), and sprinkle evenly over fish.

Bake at 425°F for 10 minutes or until fish flakes easily when tested with a fork.

Combine yogurt and cilantro, and serve with fish.

Yield 4 servings (serving size: 1 salmon fillet and about 3 tablespoons yogurt mixture.

P/F/C 53/41/6 (Submitted by MadScientist, from Cooking Light)

Indian-Spiced Roast Salmon #1

  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • ½ teaspoon ground turmeric
  • ½ teaspoon dried thyme
  • ½ teaspoon fennel seeds, crushed
  • ½ teaspoon black pepper
  • ¼ teaspoon ground cinnamon
  • 1/8 teaspoon ground cloves
  • 4 (6-ounce) salmon fillets (about 1/1/4-inches thick)
  • ½ teaspoon salt
  • 1 teaspoon olive oil
  • ¼ cup plain yogurt
  • 4 lemon wedges

Heat oven to 400° F (204° C)

Combine first 8 ingredients in a shallow dish. Sprinkle fillets with salt, dredge fillets in spice mixture.

Heat oil in a large skillet over medium-high heat. Add fillets, skin sides up; cook 5 minutes or until bottoms are golden. Turn fillets over. Wrap handle of skillet with foil, bake at 400° F for 10 minutes or until fish flakes easily when tested with a fork. Remove skin from fillets; discard skin.

Serve with yogurt and lemon wedges.

Yield: 4 servings (serving size: 1 fillet, 1 tablespoon yogurt, and 1 lemon wedge).

P/F/C 49/47/4 (Submitted by MadScientist)

Sweet Orange Salmon

  • 2 Tablespoons brown sugar
  • 1 teaspoon chili powder
  • ½ teaspoon grated orange rind
  • ½ teaspoon paprika
  • ½ teaspoon ground cumin
  • ¼ teaspoon salt
  • ¼ teaspoon ground coriander
  • 1/8 teaspoon black pepper
  • 4 (6-ounce) salmon fillets
  • Cooking spray

Preheat broiler

Combine first 8 ingredients in a small bowl. Rub spice mixture over both sides of salmon fillets. Place salmon on a broiler pan coated with cooking spray.

Broil for 8 minutes or until salmon flakes easily when tested with a fork.

Serve with Orange Wedges

Yield: 4 servings (serving size: 1 fillet).

P/F/C 49/41/10 (Submitted by MadScientist, from Cooking Light)

Sweet-Spicy Glazed Salmon

  • 3 Tablespoons dark brown sugar
  • 1 Tablespoon low-sodium soy sauce
  • 4 teaspoons Chinese-style hot mustard (or can use Dijon mustard or 1 tsp of dry mustard)
  • 1 teaspoon rice vinegar
  • 4 (6-ounce) salmon fillets (about 1 inch thick)
  • Cooking spray
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Preheat oven to 425°F (218° C)

Combine first 4 ingredients in a saucepan; bring to a boil. Remove from heat.

Place fish on a foil-lined jelly roll pan (11 x 15 inches) coated with cooking spray; sprinkle with salt and pepper. Bake at 425°F for 12 minutes. Remove from oven.

Preheat broiler.

Brush sugar mixture evenly over salmon; broil 3 inches from heat 3 minutes or until fish flakes easily when tested with a fork.

Yield: 4 servings (serving size: 1 fillet)

P/F/C 45/37/18 (Submitted by MadScientist, from Cooking Light)

Healthy Tuna Salad

  • 1 can tuna (I use Safe Catch, lowest mercury tuna on the market)
  • 1 avocado, remove skin and pit, chopped
  • 2 Tbsp extra virgin olive oil
  • juice from 1/2 lemon
  • 2 Tbsp chopped onion
  • 2 Tbsp chopped celery (optional)
  • 2 Tbsp chopped cilantro
  • bit of salt and pepper to taste, if desired

Mix all together and enjoy! I love filling celery stalks with this salad, or making lettuce wraps.

(Submitted by Lulu)

Simple way to make fish:

1 Put fillet in glass plate

2 Sprinkle with tarragon and lemon/pepper seasoning and pieces of parsley leaf

3 Cover plate with Nordic Ware plate cover

4 Microwave for 1-2 minutes

5 Touch under bottom of glass plate to check fish is hot/cooked



Meatless Main Dishes

Nutty, Juicy Shroom Burgers

Servings 4

Prep time: 25 minutes

Cook Time: 10 minutes

  • 2 cups walnuts, halves and pieces
  • 2 cups chopped mushrooms
  • 1 cup chopped red beet
  • 2 cloves garlic, peeled, or 1/4 garlic powder
  • 1/2 cup chopped red onion
  • 1 teaspoon paprika, preferably Hungarian (I did not use it)
  • 1 tablespoon dried parsley ( I used fresh)
  • sea salt
  • black pepper
  • 1/2 cup finely chopped fresh basil or sage
  • 2 tablespoons cassava or tapioca flour
  • 3 tablespoons of EVOO or avocado oil
  • 8 romaine leaves or butter lettuce leaves
  • For meat version: Add 1/2 pound of grass-fed ground beef or pasture chicken or turkey to the mixing bowl. I tried with the beef, and turkey and with either was super good!

Put the walnuts, mushrooms, beet, garlic, 1/2 cup of onion, paprika, parsley, salt, pepper in a food processor. Pulse until blended but still chunky.

Transfer the mixture to a mixing bowl, and stir in the basil, and the flour. Grease your hands with the oil, and knead the mixture to fully combine ingredients. Form the patties, each about 4 inches in diameter and 1 inch thick.

Heat a large skillet over medium-high heat. Pour in 3 tablespoons of avocado oil. Add the patties and cook for 4-5 minutes per side.

(From Dr. Gundry's Plant Paradox Book, submitted by Magda)

Pizza with Cauliflower Crust


  • 12 oz of riced cauliflower (half frozen)
  • 1 cup of almond flour
  • 2 pastured eggs
  • 2 tsp garlic powder
  • pinch of salt

-Mix together in a large bowl several hours before putting the pizza together. I rolled it out on parchment paper, keeping the edges thick so it wouldn't crumble. I placed a second piece of parchment paper on the crust and left it on the counter until I was ready to assemble. When ready, preheat oven to 400F. Remove top parchment paper. Transfer to a pizza pan leaving the bottom parchment paper in place. Cook for 20-25 mins until slightly brown and firm. With a spatula gently loosen from the parchment paper.


  • Organic tomato sauce
  • Italian seasonings to taste


  • Pastured chicken sausage (optional)
  • Sweet onion
  • Mushrooms slices

-Lightly saute these three before placing on the pizza

  • Goat cheese
  • Tomato slices
  • Fresh basil
  • Kalamata olive slices (preferably pitted & soaked in brine)

-Spread sauce as desired. Dot with goat cheese. Spread the sausage, mushroom, onion medley evenly. Top with tomato slices, fresh basil and kalamata olives. Cook for an additional 10 mins.

(Submitted by Julie G)


Thai Dipping Sauce

  • 1/4 cup fresh squeezed lime juice
  • 2-1/2 Tbsp sugar (I use Stevia in the Raw or Monk Fruit extract which is more like real sugar)
  • 2 Tbsp fish sauce
  • 1-1/2 tsp rice vinegar
  • 1-1/2 tsp coarsely chopped fresh cilantro
  • 1 tsp minced garlic (I use minced garlic with ginger for extra flavour)
  • 1/2 tsp minced fresh hot red or green chile pepper, such as cayenne, Thai bird, or serrano (optional)

Combine all the ingredients in a small bowl and stir until the sugar is dissolved. Let stand at least 30 minutes before serving to let the flavors develop and blend.

(Submitted by ru442)

Salads and Salad Dressings

Fresh Veggie Salad

  • 1 cup Carrots, chopped
  • 2 Celery stalks
  • 1 Boiled Egg
  • 1 Cucumber
  • 1 Medium Tomato
  • (Optional: leafy greens)


  • 1 Tbsp Extra Virgin Olive Oil (EVOO)
  • 1 Tbsp Balsamic Vineger
  • 1 Tbsp Yellow Mustard
  • Salt & Pepper to taste

1. Mix dressing in the bottom of a large bowl

2. Chop all carrots, celery & cucumber into small cubes & add to bowl, stirring to thoroughly coat veggies

3. Add lettuce or leafy greens, if desired, and mix well

4. Chop tomato & egg into small cubes, add to mixture, and mix gently

(Submitted by CAngelS)

Healthy Tuna Salad

  • 1 can tuna (I use Safe Catch, lowest mercury tuna on the market)
  • 1 avocado, remove skin and pit, chopped
  • 2 tblsp extra virgin olive oil
  • juice from 1/2 lemon
  • 2 tblsp chopped onion
  • 2 tblsp chopped celery (optional)
  • 2 tblsp chopped cilantro
  • bit of salt and pepper to taste, if desired

Mix all together and enjoy! I love filling celery stalks with this salad, or making lettuce wraps.

(Submitted by Lulu)

Avocado and Citrus Salad

1 Avocado (ripe)

1 Grapefruit or orange (Grapefruit is especially tangy in contrast to the buttery flavor of avocado.)

Peel and dice avocado. Peel & dice grapefruit or orange.

Toss vigorously. Allow to sit for 10 - 15 minutes before serving.

Serving options: (2) Add light drizzle of olive oil and/or black pepper. (2) Garnish with toasted, slivered almonds.

P5/F53/C42 (Submitted by hill dweller)

Carrot-Apple-Jicama Slaw

Serves 6

  • 2 large carrots
  • 1 small jicama, peeled
  • 1 Granny Smith apple, cored
  • 2 Tbs fresh lime juice
  • 1 Tbs fresh lemon juice
  • ¼ cup Extra Virgin Olive Oil
  • 2 Tbs fresh orange juice
  • ½ tsp sugar (or favorite non-sugar substitute)
  • ½ tsp salt
  • ¼ tsp Tabasco

Shred carrots, jicama and apple. Place in a large bowl, add lime and lemon juice and toss to combine. In a small bowl, combine oil, orange juice, sugar, salt and Tabasco. Pour over slaw and toss to combine well. Chill well before serving. Best served the day it’s made.

P2/F62/C36 (with sugar) P/F/C 2/63/35 (with Stevia) (Submitted by SusanJ)

Creamy Salad dressing

Half bunch of cilantro

Half bunch of parsley

½ Avocado

1 medium Persian cucumber (or a piece of english cucumber)

½ cup (120 ml) of Extra virgin olive oil

1-2 tbsp. (15-30 ml) MCT oil (Optional)

1 tbsp. (15 ml) apple cider vinegar or fresh squeezed lemon juice

Salt and pepper

Pinch of stevia or xylitol (optional)

You may need a splash of water if too thick to mix

Put all the ingredients into the blender, and blend to create a thick, creamy dressing. This dressing is great on any greens or as a dip for your favorite vegetables. Keep refrigerated.

P1/F95/C4 (Submitted by Magda)

No-Fail Mayo

1 cup (240 ml) Extra virgin olive oil (prefer a high polyphenol variety)

1 Pastured egg (Wash the shell with soap and water beforehand to avoid salmonella contamination.)

Juice from 1/2 lemon or lime

Pinch of salt

Combine all ingredients into a tall cylindrical container such as the one that comes with an immersion blender. This matters because successful mayo is the result of a chemical reaction and all ingredients need to be in close proximity. Start by pouring in your EVOO, then adding one egg. Scantly squeeze the juice of a half lemon or lime (avoiding seeds) and add in a pinch of salt. Place an immersion (stick) blender into the very bottom of the container and blend for 15 seconds. This is important. If you turn the blender on before it touches the bottom of the container, your mayo can fail. If you carefully follow instructions, I promise perfect no-fail mayo every time.

P1/F98/C0 (Submitted by Julie G)

NOTE: Consuming raw or under cooked eggs may increase your risk of food borne illness

Another One Minute Mayonnaise Recipe

Makes 1 cup

1 whole pastured egg

1 or 2 tablespoons raw apple cider vinegar (more or less to your taste)

1 teaspoon dijon mustard (more or less to your taste)

1/2 teaspoon fine sea salt

1 cup avocado oil

Add all of the ingredients (with the oil last) into a Mason jar or the container that came with your stick (immersion) blender. Place your stick blender in the jar. Pressing firmly on the bottom, turn it on and keep it still on the bottom of the jar for at least 20 seconds. You'll start to feel the mayonnaise emulsifying. Once that occurs, slowly start to bring the stick blender up, blending in the remainder of the oil.

You can ferment this mayonnaise by adding 1 tablespoon live (not canned) sauerkraut juice with your ingredients. Transfer to to a pint size mason jar and put lid on firmly. Leave on counter for about 7 hours to ferment. Transfer and store in your refrigerator where it will last for several months.

(submitted by CarrieS)

Tahini Dressing- Vegan, vegetarian, HFLC

Quick, easy and versatile this tahini sauce is great poured over salads, steamed vegetables, cooked grains and meats. It can also be used as a dip (homous without the chickpeas) and provides a generous dose of calcium for bone and nervous system health plus good amounts of iron and zinc.

  • 150 ml tahini
  • 1-2 cloves of garlic crushed
  • 50-75 ml water
  • 50 ml freshly squeezed lemon juice
  • pinch of salt

Whisk all ingredients together in a bowl. (You may wish to use less water if you like the dressing a bit thicker.)

No Cooked "Cooked" Greens

  • Rocket (Arugula)
  • Kale
  • Silverbeet
  • Spinach
  • Radicchio
  • Beet leaves
  • Or any garden leaves on hand....

Chop into thick or thin slices. Place into bowl.

Dress with olive oil (or your preferred oil) and give your greens a quick vigorous massage.

Add a pinch of good quality sea / rock/ Himalayan salt

After 5-15 mins the leaves have softened considerably and are wonderful alongside of anything really. Omelettes, meat, fish, haloumi etc etc.

  • Variation: You may wish to add shaved Parmesan, toasted nuts or seeds or some sardines/ mackerel.

(Submitted by rianlees)

Jane't Plant Paradox Spicy Asian Salad with Jicama

Click here for 9 minute video by Janet Kniss

(Suggested by TheresaB)

Soups and Stews


Braised Kale with Bacon and Cider


  • 2 bacon slices
  • 1 1/4 cups thinly sliced onion
  • 1 (1-pound) bag chopped kale
  • 1/3 cup apple cider
  • 1 Tablespoon apple cider vinegar
  • 1 1/2 cups diced Granny Smith apple (about 10 ounces)
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

1. Place a Dutch oven over medium heat. Add bacon; cook 5 minutes or until crisp, stirring occasionally. Remove bacon from pan, reserving 1 teaspoon drippings in pan. Crumble bacon, and set aside.

2. Increase heat to medium-high. Add onion to pan; cook 5 minutes or until tender, stirring occasionally. Add kale, and cook 5 minutes or until wilted, stirring frequently. Add cider and vinegar; cover and cook 10 minutes, stirring occasionally. Add apple, salt, and pepper; cook 5 minutes or until apple is tender, stirring occasionally. Sprinkle with bacon.

NOTE: I made this and left off the apple cider, and it still tasted good. I bought 1-lb frozen organic kale from whole foods, and used one chopped apple, and avoided nitrates/nitrites in the bacon.

Yield: 6 servings (serving size: 2/3 cup)

P/F/C (Submitted by MadScientist, from Judy Lockhart, Cooking Light)

Creamy Garlic Cauliflower: a great sub for mashed potatoes

  • One head of garlic (not one clove)
  • Extra Virgin Olive oil (EVOO)
  • One head of cauliflower
  • 2 cups of favorite stock
  • Salt, pepper, fresh chives

1) Roast garlic in the oven or toaster oven -- one head with tops cut off and drizzled with olive oil. 40-50 minutes at 300F.

2) Rinse and cut up a head of cauliflower. Put in pot with 2 C of your favorite stock (or salted water) and simmer 15 minutes or until tender.

3) Put cauliflower (not including stock) and roasted garlic into food processor with 2 Tbsp EVOO, salt, pepper, and fresh chives.

Endless variations: parsley, sage, rosemary, and thyme.... Add in 2 TB Parmesan cheese, creme fresh, or non-dairy favorite milk or creme or cheese.

(Loosely based on http://www.healthyrecipeecstasy.com/garlic-cauliflower-mash/, submitted by SAL)

Kale with Lemon-Balsamic Butter

YIELD: 10 servings (serving size: about 1 cup)


  • 4 (1-pound) bunches kale
  • 4 quarts water
  • 3 tablespoons butter
  • 1/2 cup raisins chopped dates or figs
  • 3 tablespoons fresh lemon juice
  • 3 tablespoons balsamic vinegar
  • 3/4 teaspoon fine sea salt
  • 1/4 teaspoon freshly ground black pepper
  • dash of crushed red pepper (if you like spicy foods)


Remove stems and center ribs from kale. Wash and pat dry. Coarsely chop to measure 24 cups. Bring water to a boil in an 8-quart stockpot. Add kale; cover and cook 3 minutes. Drain well; place kale in a bowl.

Melt butter in a small skillet over medium-high heat; cook 3 minutes or until lightly browned. Stir in raisins, juice, and vinegar; cook 30 seconds, stirring constantly with a whisk. Pour butter mixture over kale. Sprinkle with salt and pepper; toss well to coat.

Nutritional Information: Calories: 151, Fat: 4.7g, Protein: 6.3g, Carbohydrate: 25.5g, Fiber: 4.9g

(From Cooking Light NOVEMBER 2002, Submitted by MadScientist)

Kale with Garlic and Hot Red Pepper

• Yield: 6 servings (serving size: 2/3 cup)


  • 2 cups water
  • 1 (1-pound) bag chopped kale
  • 2 teaspoons olive oil
  • 3 garlic cloves, minced
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon crushed red pepper (Not with lectin avoidance)


Bring 2 cups water to a boil in a large Dutch oven. Add kale; cover and cook 2 minutes or until bright green and wilted. Drain kale in a colander, pressing until barely moist.

Place pan over low heat. Add oil and garlic; cook 4 minutes or until garlic is just beginning to brown, stirring occasionally. Stir in the kale, salt, black pepper, and red pepper. Increase heat to medium-high, and cook 3 minutes or until tender, stirring constantly.

(From Cooking Light JUNE 2004, Submitted by MadScientist)

Roasted Brussels Sprouts

  • 2-3 lbs Brussels Sprouts
  • Olive oil- {would change this to Avocado Oil because of smoke point and oxidation issue)
  • Optional: (after baked) lemon, salt, Nutritional Yeast


Preheat oven 375 degrees F

Shave the Brussels sprouts (I use the attachment on the food processor). Lay flat on sheet pan in one layer and drizzle with olive oil. Bake at 375-400 until golden and start to crisp (maybe 30-45 min? Keep an eye on them though). They brown quickly. When you remove them from the oven, sprinkle lemon on them and salt them! Salting after they come out of the oven is key!! + Or add Nutritional yeast

(Submitted by Bettylacey)

Baked Sweet Potato

1 Preheat oven to 350 deg

2 Put sweet potato on baking pan, stab once with knife to allow steam to escape

3 Bake for 1 hour (if small, less than 3 inches long) or 2 hours if big (more than 4 inches long.

Broccoli with Garlic

1 Cut broccoli florets off, put in pot with 1/2 inch water.

2 Add slices of 2 cloves of garlic

3 Cover pot, cook until broccoli is bright green - 5 min?

Carrot Fries

10 Carrots washed and peeled

1 tbsp. (15 ml) Avocado oil

½ tsp Garlic powder

½ tsp Turmeric, ground

Salt and pepper

Preheat oven to 425F. Sliced carrots into fry shaped rectangles. Toss carrots in avocado oil. Place on parchment lined sheet pan. Season with turmeric, garlic powder, salt and pepper.

Roast carrots in the oven for 30 min, tossing halfway through. For an extra crunch turn on broiler and broil carrots for 2-3 minutes.

P4/F61/C35 (Submitted by Magda)



  • 2 lbs brussels sprouts
  • 6 tablespoons extra-virgin olive oil
  • 1 cup raw hazelnuts or walnuts
  • ½ teaspoon sea salt
  • ½ teaspoon cracked black pepper
  • 2 teaspoons toasted sesame oil (optional, but recommended)


  1. Trim the tough stem ends from the brussels sprouts and remove any discolored leaves. Using a food processor fitted with the slicing blade, shred the sprouts (you can also use a mandoline or slice as thinly as possible by hand.)
  2. Heat 2 tablespoons of the oil in a skillet or wok over medium-high heat. Add the nuts and cook for 3-5 minutes, until fragrant, tossing regularly. Remove from heat and reserve.
  3. Add the remaining olive oil and the sprouts to the skillet; saute, stirring for 7-8 minutes, until browned.
  4. Return the nuts to the pan and mix with the brussels sprouts. Season with salt, pepper, and sesame oil before serving.

from https://gundrymd.com/brussels-sprouts-recipe/?fbclid=IwAR2vhSrq6VPO8hphk8et1Pq4quQUtOrfGZ4nqA1f--4-NKK5yP03XCP8Jds (Suggested by TheresaB)

Fermented Foods

How To Ferment Sauerkraut

1. Rinse vegetables in cool water but do not scrub. The soil born bacteria on the vegetables help with fermentation.

2. Shred, chop or slice the vegetables and place in a large bowl.

3. Add salt and massage thoroughly into the mixture using your hands. Start with the smaller amount listed in a recipe and taste before you add more. It should be salty but not overwhelmingly salty (more like a pleasing potato chip). If it isn’t salty enough, add more salt and keep tasting until it is to your liking. The mixture should taste fresh and pleasing. The vegetables will start to look limp and moisture will start to accumulate in the bottom of the bowl. If you don’t see any liquid, let the mixture sit on the counter for 45 minutes to let the salt start pulling the moisture out of the vegetables. Massage again before packing into the fermenting vessel.

4. Begin packing the mixture into a crock or glass jar. I’ve found wide mouth 2 quart mason jars to be my favorite fermenting vessel for smaller batches. Add the mixture a couple of handfuls at a time and pack down firmly with either your fist or a tamper to remove air bubbles. More brine will release during this process. Keep pushing down the mixture until the brine starts to rise to the top of the vegetables.

5. Leave 4” of headspace for a crock and 2” - 3” headspace for a jar. Headspace is the space between the top of the mixture and the top of the vessel.

6. Top the mixture with a “follower” to keep the mixture from floating above the brine. A follower can be a couple of cabbage leaves or a layer of plastic wrap. I’ve seen silicone muffin cups used as well so you can get creative with this.

7. Top the follower with a weight to keep the mixture under the brine (and maintain the anaerobic environment). A weight can simply be a jar or sealed plastic baggie with water added or a plate. There are more and more options available on line too like glass and ceramic weights, etc. Again, you can get creative here.

8. Cover with vessel with a cloth if using a plate or top with an airlock device. Airlocks tend to keep bugs out better and reduce the occurrence of mold.

9. Label your vessel and set the it on a plate, baking sheet or in a bowl (to catch brine that may bubble out) and out of direct sunlight and in a cool area (between 55° and 75°). The top of my refrigerator works well for this. I use painters tape and write the name of the ferment, the date started, the range of fermentation time and anticipated harvest date to give me a quick visual to keep me on track.

10. Watch to make sure the mixture stays under the brine and push it down as needed. If you see mold, scoop it out. You can start to taste it after a week to see if you like it but most people prefer a 2 - 4 week fermentation time. It will become more sour, less salty and the veggies will still be crunch in 3 - 4 weeks. If the kraut smells bad or doesn’t taste good it is best to toss it and start over. Mold is normal but remove it before eating the kraut.

11. When the kraut is ready, remove the airlock, weight and follower, carefully remove any scum, mold or discolored veggies from the top and transfer into jars for storage. If you are using a smaller jar, you can top it with a plastic lid. Tamp down the kraut if needed. Store your finished product in the refrigerator.

Signs that your Kraut is ready:

• it looks somewhat translucent (not bright green anymore)

• it smells sour

• it is firm to the touch and not slimy

• it tastes pleasingly sour and pickle-like or tastes fabulous to you!

Some people don’t like their kraut as sour as others do. For a less sour kraut, reduce the fermentation time to between 2 & 3 weeks. Taste it along the way and refrigerate when you like it.

(submitted by CarrieS)

Basic Sauerkraut Recipe

yield: 1 quart

1 quart or larger fermenting vessel

1 1/2 pound green or red cabbage

2 teaspoons fine sea salt (non iodized)

1. Remove any course outer leaves from the cabbage and rinse in cold water. Keep an unblemished outer leave to use as a follower.

2. Quarter and core the cabbage and thinly slice. Transfer the slices to a large bowl.

3. Add the salt and massage it into the cabbage until the cabbage is limp, wilted and you can see liquid beginning to pool at the bottom of the bowl.

4. Pack the mixture in to a 1 quart mason jar a few handfuls at a time. Tamp down with your fist or tamper to remove air bubbles and to bring the brine to the surface. Leave 2 or 3 inches of head space.

5. Top with the folded up cabbage leaf (or other follower) and top with a weight. You can top the jar with an airlock too.

6. Set aside on a plate (to catch any brine drips) out of direct sunlight for 4 - 14 days. You can start to test the kraut on day 4. You’ll know it is ready when it tastes great to you.

7. When the kraut is ready, remove the airlock, weight and follower, carefully remove any scum, mold or discolored veggies from the top and transfer into jars for storage. If you are using a smaller jar, you can top it with a plastic lid. Tamp down the kraut if needed. Store your finished product in the refrigerator.

(submitted by CarrieS)

Lemon-Dill Kraut

Recipe from Fermented Vegetables by Kirsten & Christopher Shockey

yield: 2 quarts

2 quart or larger fermenting vessel

1 1/2 - 2 pounds cabbage

2 teaspoons fine sea salt

4 teaspoons fresh lemon juice

2 teaspoons dried dill weed (to taste)

2 cloves fresh garlic, finely minced

Follow directions for basic sauerkraut recipe above adding the lemon juice and dill with the salt. When the cabbage is glistening and you have a small pool of liquid in the bottom of the bow, mix in the garlic. Fermentation time is 2 - 4 weeks

(submitted by CarrieS)

Probiotic Potato Salad

Red Potatoes

Homemade Mayonnaise (see miscellaneous section)

Lemon-Dill Kraut (or other favorite)

Salt & Fresh Ground Pepper To Taste

Cut potatoes (with skin on) into bite size pieces and boil until just done (soft but still holding together). Drain and cool. Make the Homemade Mayonnaise. Place cooled potatoes into a large bowl, add some mayo and kraut and mix together. Add more kraut or mayo until it’s to your liking. Adjust seasoning with salt & pepper.

Plant Paradox Sauerkraut

Here's a wonderful 7 minute video by ApoE4 Janét Kniss on making sauerkraut and how to use the device - Kraut Source

Plant Paradox Style Sauerkraut

And the recipe: 2 1/2 lbs. of mixed veggies sliced or grated 1 1/2 Tbls. non iodized salt This Kraut has: 1 organic green apple (the sugars are eaten in the ferment) 1 organic grated carrot 3 “ piece of organic fresh grated ginger (leave skin on)use large hole on box grater 1 3/4 lbs organic purple cabbage thinly sliced Sprinkle cut veggies with salt, massage with your hands and let rest until liquids start to produce. Fill your quart jar tamp down veggies, a small glass jar will work for this if you don’t have a tamper. Add large cabbage leave to keep the cut veggies below the brine level attach your Kraut Source lid, add air lock and top with water. You may see small bubbles forming as it ferments. Make sure to ALWAYS keep the well full of liquid and don’t open for at least 7 days. Keep at room temp where you can watch the water level.

(suggested by TheresaB)


Maple Cinnamon Grain-Free Porridge

Serves 2

1 cup (240 ml) Non-dairy milk (like almond milk)

1/2 cup (75 g) Hemp seeds, raw shelled hulled

2 Tbsp (18 g) Flax seeds, roughly ground

1 Tbsp (13 g) Chia seeds

1 Tbsp (9 g) Confectioner's style erythritol (like Swerve brand) (or 5 drops liquid Stevia)

3/4 tsp (2 g) Cinnamon

3/4 tsp (4 ml) Maple extract

1/4 cup (28 g) Almond meal or blanched almond flour

Put all ingredients, except almond meal, in a small saucepan. Stir to combine and bring to a gentle boil over medium heat. Once bubbling lightly, stir, cover and cook for 1 to 2 minutes. Remove from heat, stir in almond meal, and divide into two servings. Eat immediately. Can add fruit or nut toppings.

P/F/C = 15/76/9 (Submitted by JML, adapted from "The Keto Diet" by Leanne Vogel)

Super Food Cereal

Serves 1

  • ½ oz. raw cacao nibs
  • ½ oz. unsweetened coconut flakes
  • ½ oz. sliced almonds
  • ¼ oz. chia seeds
  • ¼ oz. flax seeds, slightly ground (the original uses hemp seeds)
  • 1 oz. blueberries
  • unsweetened almond milk

Place cereal bowl on scale and measure out ingredients except for blueberries. Add almond milk and let sit for 5 minutes to thicken a bit. Top with blueberries.

P/F/C = ??? (Submitted by SusanJ, adapted from https://healthylivinghowto.com/healthy-recipe-super-food-cereal/)

Homemade Ghee

1 pound (453.592 grams) grass-fed butter (such as KerryGold)

Place butter in large saucepan over medium-high heat. Bring butter to boil. This takes approximately 2 to 3 minutes. Once boiling, reduce heat to medium. The butter will form a foam which will disappear. Ghee is done when a second foam forms on top of the butter and the butter turns golden. This takes approximately 7 - 8 minutes. Keep an eye on the butter towards the end as it can finish fast and become very brown quickly. Brown milk solids will be in the bottom of the pan. Once the mixture has settled down a bit, gently pour into a heat-proof glass container through a strainer to strain out the solids or let them settle to the bottom and scoop out later after you've eaten the ghee. Store in airtight container being sure to keep free from moisture. Ghee does not need refrigeration and will keep in airtight container for up to 1 month.

(Submitted by CarrieS, adapted from Foodnetwork.com instructions)

Low Carb Granola

  • 2 cups (182 g) nuts (almonds, pecans, walnuts, hazelnuts, etc.)
  • 1 cup (140 g) mixed seeds (sunflower, pepitas, hemp, etc.)
  • 1 cup (112 g) almond flour
  • 1 cup (80 g) unsweetened flaked coconut
  • 3 Tbsp (45 g) Swerve granulated sweetener (or coconut sugar)
  • 1/2 tsp (3 g) Himalayan Pink Salt
  • 2 tsp (5 g) cinnamon
  • 1/3 cup (73 g) coconut oil (or butter)
  • 1 large egg
  • 1 tsp (5 ml) vanilla extract

1. Preheat oven to 300F and line a large rimmed baking sheet (12" x 17") with parchment paper.

2. Coarsely chop nuts. Place them in a large bowl. (For a "finer" granola, you can pulse the nuts and seeds in a food processor. I like mine chunky, so I don't do that.)

3. Add seeds, almond flour, flaked coconut, sweetener, salt and cinnamon. Drizzle with melted coconut oil and stir to combine.

4. Add egg and vanilla and toss until the mixture begins to clump together.

5. Spread mixture evenly on prepared baking sheet and bake 30-35 minutes, stirring frequently, until golden brown.

6. Remove from the oven and let it cool before packaging it in an airtight container.

P/F/C = 10/80/10 (Submitted by JML, loosely adapted from AllDayIDreamAboutFood.com)