Recipes from our members

Recipe Box

Appetizers

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)

Baked Goods

Coconut Flour Psyllium Husk Bread - Paleo

Servings: 15 slices

Ingredients:

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

Instructions:

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)

Desserts

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)

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Eggs

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)

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Fish

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

Salads and Salad Dressings

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)

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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)

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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)

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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

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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)

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Vegetables

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)

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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)

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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)

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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)

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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.

Miscellaneous

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)

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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/)

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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)