grain free granola bars

This is a great snack for kids(and anyone). Its high in fat and will keep them satisfied for a while.

2 1/4 cups of nuts(I like macademia and walnuts)
2 1/4 cups of sunflower and pumpkin seeds(You could use just 1 type or both in any ratio that
adds up to 2 1/4 cups)
1 cup of shredded coconut
1/4 cup melted coconut oil or butter(I use coconut oil esp. in winter because its a great immune
supporter)
1/3-1/2 cup of honey or maple syrup
1 cup dried fruit(optional)
1/4 cup ground flax seeds
1/4 tsp sea salt
1 tsp cinnamon
2 tsp vanilla
-in a food processor, grind 1 1/4 cups of nuts, 1 cup of the seeds, salt, cinnamon, and vanilla-
do not over process or you will have nut butter-
-in a large mixing bowl, mix the rest of the ingredients w/ your ground nut and seed
mixture
-add the melted oil and the sweetener-mix well
-in a greased large baking dish, pour mixture and spread evenly
-bake at 350 for 20 minutes or until browned
-remove from oven and cool for about 20 minutes
-cut into bars in baking pan and let them completely cool before removing
ENJOY!!!
-

crockpot oatmeal

How nice to wake up to a hot breakfast already made for you? Its so easy. Just throw a handful of ingredients into a crockpot and set on low- wake up to a wonderful pot of oatmeal.
*very important note*
you must use STEEL CUT OATS or IRISH OATS for this
rolled oats will not work

3 cups of steel cut oats
13 cups of liquid(I use 2 cans of coconut milk and the rest water)
1.5 tsp salt
1 tbsp cinnamon(opptional)
-in a 6-7 quart crockpot-mix all ingredients together
-cook on low for 8-9 hours
-serve w/ honey or maple syrup, more cinnamon, butter, ground flax seeds, banana,dried fruit......

note- if you have a 2-3 quart(small) crockpot, you could make as little as 1 cup of oats.
I have only a 7 quart(very large) crockpot, so 3 cups or more works best.

raw chocolate brownies

These are really great!! You can spread on a dish or a pyrex glass container or you can roll them into truffles.
1.5 cups raw walnuts
2/3 cup raw cocoa or unsweetened cocoa powder
12 dates soaked in warm water until soft
1/4 cup shredded coconut
1 tsp vanilla
2 tsp raw honey or more to taste
water if needed to thin batter a little
In a food processor, blend walnuts until very finely chopped. Add dates, vanilla, coconut, cocoa, and honey. Pulse until a fairly smooth mixture forms. If batter is too thick, then add water by the teaspoon until all is mixed well. Enjoy as truffles or as brownies.
-truffles: using a tsp., make balls and refrigerate to harden. You can roll in finely chopped nuts, coconut or cocoa. You also can eat as is!!!
-brownies: spread mixture on a parchment lined plate or pyrex container. Refrigerate until cold and hardened a bit. Remove the parchment paper and cut brownies into any shape you like.

coconut flour bread

This is the basic recipe for the coconut flour bread. You can turn this recipe into so many other creations. Leave out the honey if you are sugar free
6 eggs
1/2 cup butter, coconut oil, or ghee-melted
1/2 tsp salt
2 TBS honey
3/4 cup coconut flour
Beat the eggs and add the dry ingredients. Add the melted butter and honey(if using raw honey
you will need to melt it w/ the fat-its very thick and sometimes hard) and mix well-pour in a loaf pan and bake at 350 degrees for 40 minutes.
This is a basic recipe. You can go sweet w/ the toppings or savory.
** delicious toasted, w/ butter and raw honey or all fruit spread
** cream cheese and tomatoes
**dry in a 150-200 degree oven- and use as a cracker
**use as a base for pizza

coconut flour parmesan bread

This is such a delicious creation and a great stand in for regular bread.
6 eggs
1/2 cup plus 2 TBS butter, coconut oil, or ghee-melted
3/4 cup coconut flour
1/2 cup grated parm cheese
1/2 tsp each- onion powder, garlic powder, salt and pepper
Beat eggs and add all dry ingredients in w/ them-mix. Add the melted butter and pour in a loaf pan. Bake at 350 degrees for 40 minutes.
** I love to slice the bread thin and toast. Then I spread lots of raw butter on them!!
This is grain free and low carb

almond flour bluberry muffins

2 cups almond flour
1/4 cup coconut oil, ghee, or butter
3 eggs
1/4 cup of milk, cream, kefir, yogurt, buttermilk or coconut milk
1/2 tsp salt
1 tsp vanilla
3/4 cup blueberries(frozen is fine)
6 tbsp honey
Melt fat and put aside. Mix salt w/ almond flour. Beat the eggs in a separate bowl and add the vanilla. Mix the egg mixture into the flour and blend together. Now add the fat and mix well. Then fold in the berries.
I use a silicone muffin mold- I fill each mold 3/4 full w/ batter. I bake at 350 for 25 minutes. I do check after 20 min. w/ a toothpick. Insert the toothpick and gently pull out. If there is bater on the pick cook another 5 minutes.
This recipe makes about 10 muffins.
Serve as is or w/ butter!!!

almond flour bread

This is a GAPS(gut and psychology syndrome-by Dr. Natasha McBride-Campell)recipe. I have made many different things using the basic recipe.
2 cups almond flour(also called almond meal)
2 eggs
1/4 cup fat(butter, ghee, or coconut oil)
1/2 tsp sea salt
Combine all ingredients and put into a pyrex dish(greased) or a silicone cake mold(this is what I use-an 8 inch one--no need to grease)Bake at 300 degrees F for 50-60 minutes. We like butter and blueberry jam on it.

strawberry soft serve ice cream

This is a delicious fast ice cream that doesn't require an ice cream maker.
1 bag frozen strawberries
1 tsp vanilla extract
pinch of sea salt
1 tbsp honey or maple syrup(if you like it real sweet, add more)
heavy cream, coconut milk, yogurt or kefir
2 raw egg yolks(optional)
In the bowl of the food processor(FP): add the berries, vanilla, salt, and sweetener: pulse to chop strawberries into small pieces. Now add egg yolks and while FP is going, slowly stream in the cream or whatever liquid you choose. Stop when the mixture is thick, like soft serve ice cream. You can serve now or put it in th freezer for 15-20 minutes(until ready to serve)
*I have made it w/ coconut milk and frozen bananas-AWSOME!!!(add 2 tbsp
unsweetened cocoa-WOW!!)
*yogurt and kefir go nice w/ blueberries
*cream goes nice w/ , raspberries, blueberries, strawberries, mango, bananas, blackberries

pantry items

There are things that I like to have on hand in my kitchen. This is a list of items found in my pantry.
(everything is organic, including condiments and spices)
*EVOO(extra virgin olive oil)
*coconut oil
*raw apple cider vinegar
*raw red wine vinegar
*coconut milk
*canned whole and diced tomatoes
*tomato paste
*coconut water
*raisins, prunes, apricots, dates, and figs
*sunflower and pumpkin seeds
*walnuts, macademia, brazil, pine, cashew, and almonds
*rice pasta
*rice
*oats(steel cut and rolled)
*coconut flour
*dried beens
*canned beens
*paprika
*chili powder
*sea salt
*pepper
*dried oregano
*dried herbs de provance
*italian seasoning
*garam masala
*curry powder
*turmeric
*saffron
*whole fennel
*whole cumin
*whole corriander
*nutmeg
*bay leaves
*arrowroot
*dried dill
*dried limes(Persian)

coconut chile chicken stew

This is made form my leftover veggie dip!
2 cups of leftover veggie dip(a little less or more is ok)
2 lbs of boneless chicken thighs(boneless chicken breast can be used instead)
1 can coconut milk
chile powder
2 tsp salt
1/4 cup coconut oil
1 cup frozen peas(optional)
2 tbsp balsamic vinegar
Sprinkle both sides of chicken w/ salt and chile powder(enough to evenly coat) Brown chicken in coconut oil over medium heat. Don't crowd the pan or the chicken will boil not brown. Add the veggie dip and coat the chicken. Then add coconut milk and the balsamic vinegar. Cook on low for 20 minutes. Before serving add the peas, if using. Re season w/ salt and pepper if needed. Serve w/ steamed cauliflower or w/ rice.

roasted veggies

A yummy way to eat veggies is to roast them. Roasting brings a great flavor to really anything. Yesterday for our afternoon snack I roasted a bag of trader joes frozen string beans(always in my freezer) My kids couldn't get enough. You can roast any veggie. Eggplant, all different types of squash, string beans, cauliflower, broccoli, carrots, potato, celery, onion, tomato, asparagus(my favorite), artichoke hearts, peas..........
4 large carrots
1 large onion
1-2 parsnips
6 or more cloves of garlic(skins on)
1 large sweet potato
10 baby potatoes(red skin or yellow) about the size of a golf ball
1.5 tsp salt(I always season again w/ salt when they come out of the oven)
1 tsp pepper
1/4 cup coconut oil
3 tbsp balsamic vinegar
1 tsp allspice
1/2 tsp chili powder (mixture of spices)

*Wash the carrot, parsnips and potatoes. Cut potatoes in half and cut the parsnips and carrots on an angel about 1/2 inch thick.
*Cut the onion in half and cut each half into 4 pieces.
*Peel the sweet potato and cut in half lengthwise. Then cut each half into 1 inch slices(they will look like 1/2 moons) Sweet potato cooks the fastest so you want the pieces to be large.
*Toss all veggies, including the garlic, in a baking dish(large) w/ the seasonings and the vinegar. You can either melt coconut oil in a small pan then pour over veggies and toss or you can do as I do(less cleanup) take small pieces of the coconut oil and distribute over the veggies. After 10 minutes in the hot oven, the oil will be melted and you can take the dish out and toss the veggies to coat them in the oil.
Bake for at least 1 hour in a 375 degree oven. Halfway through the cooking take out the dish and flip the veggies.
*I usually roast a chicken or 2 on top of the veggies. In this case, I roast everything for 1.5 hours, then out comes the chicken to rest for 15-20 minutes and the veggies go back in. I turn up the heat to 425 and let them go for 15 minutes. This is so delish because all of the chicken fat and the juice are becoming reduced and they make the veggies taste outrageously good!

lunch and snacks for kids on the go

It can be so tempting to buy a slice of pizza when out and about or send kids to school w/ packaged foods. For the kids that go to school and have a hot lunch available, this too can be tempting for some. How easy to send kids to school w/ money and let them purchase lunch there? Well get ready for lots of ideas that will give kids nourishing foods to sustain energy and fats to keep their brains functioning properly.
*sandwich roll up-Use sprouted tortillas and fill w/ cheese,meats,nut butter and naturaljelly,cream cheese,hummus,roasted veggies w/ lots of mayo,egg salad ......ANYTHING your kids like. When the tortilla has your chosen filling, roll and cut into slices then wrap in parchment paper and pack in lunch bag.
*hard boiled eggs
*fruit salad or a piece of fruit.(avacados are great and LOADED w/ fat)
*veggie sticks w/ homemade sour cream dip(1 cup sour cream, 1/2 lemon squeezed, 1 tsp grated onion or onion powder,1 tsp salt, pepper, and a clove of crushed garlic)
*nitrate free and organic cold cuts, rolled.
*nuts
*soup(thermos)
*grass fed beef hot dogs(thermos w/ hot water)
*unflavored, cream on top yogurt,w/ maple syrup or honey, or w/ fresh fruit
*smoothie(kefir, yogurt, coconut milk, milk)put in a thermos
*cheese cubes
*raw nut cookies
*sprouted bagel w/ lots of coconut oil and butter
*homemade stew or chile(thermos)
*chopped veggie salad w/ lots of olive oil and lemon juice(cucumbers,tomato,red cabbage,radish, red peppers(these are a few examples- you can do whatever your child likes)
*bean salad
*homemade coconut muffins
*chicken salad
*nut bread(ground nuts, eggs and butter or coconut oil)w/raw honey and butter or coconut oil
*pate and veggie sticks or rice crackers
*any left over in a thermos
*kuku(Persian omelet)or frittata(Italian omelet) sent cold
Fats for kids,about 6 tbsp a day, are an essential part of their nutritional needs. Butter, saturated animal fat, coconut oil, ghee, EVOO, and cold pressed nut and seed oils(in small amounts) are all excellent for kids and adults. Please stay away from soybean oil, canola and other vegetable oils. Most require chemical extraction and deodorizing to mask the rancid oil.
Start your babies young, eating nutritious foods, so they do not become picky eaters and so they get a large variety of vitamins and minerals. Long term breastfeeding and whole food eating is the best gift that you can give to your children. They will be great eaters and healthy and you wont have to spend so much time undoing damage due to poor diet and formula feeding(raw milk or meat based formulas are the exception-tho NOTHING compares to breastmilk)

frozen organic berries

I always have bags of these on hand. They are great in my coconut flour muffins, smoothies, pancakes, and in a bowl w/ some yogurt or kefir and a little cream too. But what they are really best for is a teething baby(over 1 and w/ a few teeth) They were loved by my boys and really soothing on their swollen gums.
* I do want to say that I gave them to my boys at maybe 7 months in one of those mesh food bags sold at the baby stores. They look like a rattle sort of and you can put all different foods in them. I used then mostly for my teething babies w/ frozen fruits put in.

Gourmet on a Budget

It is very expensive to feed a family of four big eaters nourishing foods. To keep costs down, I shop in a few different places, including some internet shopping. Our dairy and eggs come to us from our wonderful farmers in Pennsylvania. They make deliveries every Saturday. Some meats and poultry come from the farmer but mostly I buy from Whole Foods and a local chicken farm. I buy seafood in bulk from vitalchoice.com and some coconut products in bulk on line too. Produce comes from a few different stores. I buy nuts, seeds, frozen berries, fruit jams, rice, and a few other odds and ends at Trader Joes. And yes my kids come w/ me on my shopping journeys and they are involved in the whole process. This is our life of cooking real food from scratch w/ the highest quality ingredients and doing it lovingly and as inexpensively as possible.
These are some things I do to cut down on expenses.
-I buy whole chickens(this is the cheapest way to buy chicken) After I roast the chicken for 1 meal, I immediately cover the bones w/ water and start a stock for another few meals. Any leftover chicken might be turned into chicken salad for the next days lunch or added to quesadillas.
-I use a lot of ground meat.
-I bulk up a meal w/ lots of veggies when I use an expensive cut of beef.
-I cook in bulk and I menu plan. This helps me when I just don't feel like cooking. It saves money on buying garbage food(anything bought outside of my house!!!)
-I make sure every meal has lots of good fat(especially for the kids) It keeps them fuller longer.
-Prepping produce when I bring it home from the store helps having things ready when I need them. This cuts down on waste and also saves me time.(I never buy bagged lettuce or already cut veggies)
-I NEVER buy dry cereals. Not only are they totally unhealthy but they are a waste of money.
-My kids never drink bottled juice. Its nothing but SUGAR, it is a health robber, and a HUGE waste of money. For a treat I will make fresh pressed juice(cut w/ water) Even though it is fresh and has some enzymes that bottle juices are missing, it is still SUGAR and not a health building or supporting product!!!!

cconut everything!!

I love to make baked goods w/ coconut flour. Surprisingly you use very very little flour in recipes. Its got a very high fiber content and so you need more liquid in comparison to the dry ingredients.
It does not contain phytates so there's no need to soak the flour first.
I love coconut oil!!! We use it for just about everything in the house. Its EXTREMELY healthy and it taste s good too.
Coconut milk is fabulous. I use it in smoothies, baked goods, curries, and homemade ice cream.
Shredded coconut is yummy in raw cookies(dried fruits, nuts and coconut) As a coating for shrimp and chicken, its great!!I use it in my homemade granolas and mixed into yogurt too.
Coconut water is delish!! We use it in smoothies, coconut water kefir and just straight up on the rocks!!

coconut cake

1.5 cups of whole wheat flour or sprouted wheat flour
2 tsp baking powder
1/2 tsp salt
1 cup coconut milk
1 cup of raw sugar(or Lakanto)
3 x large eggs
1 tsp vanilla
1/2 cup melted coconut oil
preheat oven to350F
sift dry ingredients together.In another bowl, cream sugar, eggs, and vanilla then add coconut milk. Pour liquid into dry ingredients and mix together. Stir in the melted coconut oil and pour into a loaf
pan(silicone or greased tin)bake for 50 minutes.

blueberry coconut flour muffins

6 eggs
4 tbsp melted fat(butter or coconut oil)
4 tbsp milk(coconut milk, yogurt, kefir or any other milk)
6 tbsp honey, maple syrup, or agave syrup
1tsp vanilla
1/2 cup coconut flour
1/2 tsp salt
1/2 tsp baking powder
1/2 tsp cinnamon
1/2 to 3/4 cup of fresh or frozen blueberries
Sift together dry ingredients into bowl. In another bowl combine honey, eggs, milk and vanilla. Stir the wet into the dry and stir in fat. Fold in the berries.
Preheat oven to 400F
Use a 12 cup silicone muffin tray or line a 12 cup muffin tin w/ paper liners.
Fill trays 3/4 full w/ batter and bake for 17-20 minutes
serve w/ butter or just eat plain!

spiced coconut flour muffins

6 eggs
4 tbsp melted fat(butter or coconut oil)
6 tbsp honey, maple syrup, or agave syrup
4 tbsp milk(coconut milk, yogurt, kefir or any other type of milk)
1 tsp vanilla
1/2 cup coconut flour
1/2 tsp salt
1/2 tsp baking powder
1 tsp cinnamon
1 tbsp cocoa powder(unsweetened)
1/2 tsp nutmeg
Sift the flour, spices, baking powder, salt and cocoa powder into a bowl. In another bowl whisk the eggs, milk, and honey. Combine the wet into the dry and stir in fat.
Preheat oven to 400F
use a silicone muffin tray(no need to use liners) or a muffin tin w/ paper liners for 12 muffins
Fill muffin trays 3/4 full w/ batter. Bake for 17-20 minutes.
eat plain, w/ lots of butter, or w/ my cream cheese frosting
1 bar of cream cheese
1/4-1/2 tsp cinnamon
1/2 tsp vanilla extract
sweetener(raw honey, maple syrup, agave syrup or stevia)my kids are use to things not too sweet so I use maybe 2 tbsp. You can use as much as your family likes!
blend all ingredients together and frost your muffins.

coconut flour pancakes

2 eggs
2 tbsp melted fat(butter or coconut oil)
2 tbsp milk(coconut milk, kefir, buttermilk, yogurt, or any other milk)
1/2 tsp vanilla extract
2 tbsp coconut flour
1/4 tsp salt
1/4-1/2 tsp cinnamon
1/8 tsp baking powder
Beat eggs, milk, and vanilla in bowl. In another bowl: sift coconut flour, salt, cinnamon, and baking powder. Add wet to dry and stir together. Stir in fat. Cook in a well oiled skillet over medium low- medium heat. Serve w/ raw honey, all fruit jam, maple syrup or my kids favorite: 1 raw egg yolk, a little cinnamon, and 1 tsp raw honey(mixed together)
variations:leave out cinnamon
use any extract flavor that you like
stir into batter blueberries, banana, strawberries, nuts, seeds etc...