nut butter brownies

These are truly delish!! I got the idea from elanaspantry.com and changed it a little to make it my own.
1 jar smooth and roasted nut butter(I used almond butter but you could use peanut butter)
3 eggs(room temperature)
1 1/4 cups of honey
1 tbsp vanilla
1/2 cup of unsweetened coco powder
1 tsp salt
1/2 tsp cinnamon
1 tsp baking soda
opptional-1 bar of dark chocolate chopped or broken into chunks
In a large mixing bowl, beat eggs until pale yellow.Now add jar of nut butter and blend until smooth. Add the honey and vanilla, blend. Last blend in the coco, BS, and salt.(fold in the chocolate if using)
Bake in a 9 x 13 pyrex dish at 325 degrees for 35-40 minutes.

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.

foods at hand

I keep a few foods or ingredients on the counter. These are things that are available to me when I am cooking and to the kids when they want a snack.
*1 gallon tub of coconut oil(wildernessfamilynaturals.com)
* fruits and veggies: bananas, avacados, tomatoes, potatoes, sweet potatoes, onions and garlic,
sometimes: kiwis, mangos, peaches, plums, and pomegranates
*homemade fruit and nut bars(just a few at a time--they go to fast)
*dried fruit
*spices
* butter in a butter bell(keeps butter soft and spreadable)

freezer staples

*frozen fruits: berries, mangos, bananas
*frozen veggies: string beens, peas,artichoke hearts, broccoli
*meats: ground dark meat turkey, ground beef, ground bison(buffalo), salmon, whole chickens,
boneless chicken thighs, chicken wings, breakfast sausage, bacon, chuck roast,shrimp
*bone broths
*a couple of go to meals(cheeseburger pies, chicken curry, soups, etc.........

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

refigerator staples

I always have food in my refrigerator. Lots of veggie and fruits and dairy products. Here is a list of whats usually in my refrigerator.
*goat/cow milk(raw)
*cream(raw)
*kefir
*yogurt
*cheeses:jack, cheddar, yogurt, pepper jack, mozzarella(mostly raw and not always the same)
*hot dogs(grass-fed beef---nitrate free)
*kombucha(always-this is the favorite drink)
*apples, oranges, lemons and limes
*grapes, berries, watermelon, kiwi, mango, peaches, plums.... whatever is in season
*veggies: celery, carrots, peppers, asparagus, cauliflower, broccoli, beets, red leaf lettuce,
romaine, radishes, swish chard, cucumber...... We eat lots of veggies- from salads to
sticks to sautes to hidden in meatballs..........so most of these and more can be found
in our refrigerator at all times!!!
*sourdough and/or sprouted bread
*bacon
*breakfast sausage
*lots of eggs
*raw, homemade cookies
*marinating meat
*ground beef and/or turkey(dark meat)
*butter
*lacto-fermented pickles
*leftovers(I cook in large amounts)

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 veggie dip

This is great to make in the morning and have for lunch. Then, use leftover dip in my coconut chile
chicken stew.
4 small eggplants(2 large--small are less bitter)
1 large onion
6 garlic cloves
1 bell pepper(red or yellow)
1 can whole plum tomatoes(drained of the juice)
2 tsp salt
3 tsp chili powder
1/4 cup coconut oil
1/3 cup balsamic vinegar
1/4 cup EVOO(extra virgin olive oil)
Peel eggplants(you can leave the skin on if you like) Cut veggies in a 1 inch dice(except for the tomatoes- they can be tossed in whole) and place on a sheet pan or a large cookie sheet(please throw out all non stick pans and sheets. They omit toxic chemicals when heated) covered w/ unbleached parchment paper. You can melt the coconut oil in a small pan, then coat the veggies w/ oil and spices and 1/2 of the balsamic vinegar or you can: dot the veggies w/ coconut oil and sprinkle seasoning on, then put in oven for 2 minutes or until oil is melted. Take out the pan and toss veggies in oil w/ a spatula and continue to roast. This is the way I do it, so I have 1 less pot to wash!! Anyway, roast the veggies for 1 hour at 375, flipping and tossing halfway through. When they are finished, you can toss w/ remaining vinegar and EVOO and mash w/ the back of a fork: serve cold or at room temp w/ toasted pita bread and veggie sticks. What I like is to put veggies in a food processor and process until almost smooth. While the processor is on, stream in the EVOO and vinegar. You may need to re season w/ salt and pepper.
My next post w/ be the coconut chile chicken stew!

chopped veggie salad

I serve a lot of salads in our house. They are snacks, meals, and side dishes. Here is one that the kids like and us too!
1 english cucumber(cut into 1/4s lengthwise and seeded)
1/4 red onion
3 or 4 radishes
2 medium tomatoes or a handful of grape tomatoes
1 red pepper
juice of one lime
1/4 cup olive oil
1 tsp salt
1/2 tsp pepper
1/2 tsp oregano(1 tsp fresh oregano if you have)
Finely dice the veggies and toss w/ lime juice, olive oil, s and p, and oregano and enjoy!!

nutrition class: raw foods

Last night, I went to a nutrition class at my chiropractors office. I did learn a lot and I also felt so happy about how many things I do "right" w/ my kids. She was talking about getting the processed food out of the house and all the "nasties"(HFC, MSG, white food) Also how important raw veggies are(I agree and also will add that raw protein and raw fat is as important if not more important because it is more nutrient dense) and how they need to be a big part of our diet. You see, raw foods come w/ enzymes and other wonderful things that heat destroys. We are born w/ a limited supply of enzymes and the SAD(standard American Diet) includes mostly dead foods. We quickly use up our enzyme stores and then all sorts of digestive issues kick in. Every meal should include raw food or the whole meal should be raw. If you are eating a cooked meal, it is soooo important to eat or drink some sort of lacto-fermented food or drink w/ the meal. This helps to add in digestive enzymes, good bacteria, and good yeasts that are essential for digestion and overall health.
Some examples of raw lacto-fermented foods and drinks are:
*kombucha tea(homemade or store bought)my kids favorite!
*water kefir(I am brewing this for the first time right now--I will post about it)
*beet kvass
*dairy ferments(different types of yogurts, kefir, sour cream, buttermilk, cultured butter....)
*veggie ferment(cucumber pickles, sauerkraut, pickled carrots, pickled beets...)
Some examples of raw foods:
*raw red wine vinegar
*raw apple cider vinegar
*raw milk
*raw cream
*raw butter
*raw egg yolk
*raw seeds and nuts
*raw, fermented cod liver oil(as a supplement)
*raw extra virgin olive oil
*raw coconut oil
*raw cacao
*raw honey
*raw veggies and fruits especially tropical ones, they have the highest amount of enzymes
-avocados, kiwis, mangos, bananas, papayas....

Persian" burgers"

One of our families favorite meals is ground beef kabab. I mix onions, spices and ground meat, then I wrap the meat around 2 inch wide skewers(looks like the shape of a sausage) and place over an open fame on the BBQ. When they are cooked, they slide off of the skewers and into a bath of lime juice and melted butter. Then they are put over saffron steamed basmati rice and served w/ tomatoes, onions, and fresh herbs.
I have made a burger, indoor version of this meal. Its yummy and quick and the kids(and us) gobble it up!

1 pound of ground beef, buffalo, or dark meat turkey
1 medium onion(roughly chopped)
2 cloves of garlic
1 tsp salt
1/2 tsp pepper
1/2 tsp turmeric
1/2 tsp allspice
1 lime
2 tbsp butter
Have a glass storage container ready w/ the butter and 1/2 of the lime(squeezed).
In a food processor, process the onion and garlic until almost liquid. Add spices, salt, and pepper then the meat. Pulse the mixture in the processor. You might need to mix once to make sure the meat reaches the blade. When all is combined, turn out onto a plate and make balls(about a 1/4 cup size) Them roll the balls between your hand and make a sausage shape(about 4" long and 1" wide. Heat a grill pan or a large frying pan over medium heat and if needed use a tsp of fat. Cook the "burgers" until medium well or to your liken. When they are ready transfer to the glass dish w/ the lime and butter.
We eat them w/ yogurt, fresh sliced onions(yes the kids eat raw onions;)) tomatoes and ground sumac.(sumac is a Mediterranian berry that has a lemony taste. Its sprinkled on kebabs before eaten in Persian cuisine)
*if you and/or your children like ketchup, then go for it!*

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!

chickpea salad

We had this for lunch today and I thought I would share this easy and healthy recipe.
1- 25 ounce can of chick peas
1/2 red onion finely diced
1 lrg clove of garlic-smashed and finely chopped
1 tsp salt
1/2 tsp pepper
1 lemon(squeezed)
1/4 cup olive oil
1/4 cup tomato(chopped)
1/4 cup walnuts
1/4 cup feta cheese
Drain and rinse the beans. Place in a medium sized bowl and add everything except the feta. Toss and mix all ingredients together. Then add the feat and lightly mix.
This is great by itself, as a side dish or as a salad.

Ryans favorite breakfast

*****over easies w/ sprouted toast***** My oldest son has a huge appetite! He can easily have 4 soft boiled egg yolks and 1 egg white. If I make bacon or sausage too, he will eat 2 links or up to 4 pieces of bacon. His favorite breakfast(or lunch) is sprouted english muffin or sprouted toast w/ over easy eggs and a side of sausage or bacon.
I give my kids, my husband and myself raw egg yolks when I can(at least 1 raw a day). So an easy way to eat them raw is to separate the white from the yolk before cooking. In a small frying pan heat a couple of tsps of bacon fat or coconut oil and cook the white over medium low heat until cooked. While the white is cooking toast your bread. When toast is done, smother it w/ butter or coconut oil and carefully spread the raw egg yolk on the toast then place the cooked white on the toast. I use only 1/3 of the white because it contains a protein called avidin which binds to the biotin in the egg yolk and prevents absorption of this vitamin(vitamin H or B7). The egg yolk has an unbelievable amount of nutrition in it and its easily absorbed, especially raw.

blender pancakes

These are great! They taste like regular pancakes(not whole grain) I learned the technique from Sue Greggs recipe.
1 cup of whole grains(I use 1/2 cup of brown rice and 1/2 cup of rolled oats or steel cut oats)I have also used 1/2 brown rice and 1/2 buckwheat. you can use any grain you have or like.
1 cup of plain yogurt or kefir
*put the yogurt or kefir in a blender, then put the grains and blend for about 2 minutes. You want the mixture to be almost smooth. Let this mixture sit overnight.
*in the morning, before breakfast, add the rest of the ingredients.
1 egg
1 tbsp melted coconut oil or butter
1 tsp baking soda(I leave this out for a very thin, crepe type of pancake)
1/2 tsp vanilla(optional)
1/2 tsp cinnamon(optional)
*blend again for a minute or so. Now make the pancakes!!
*****very easy- whole grain- nutrient dense- yummy*****
Add ins:
1 tbsp ground flax seed
1/2 cup frozen or fresh blueberries
1 banana and1/2 cup walnuts-folded in w/ a spoon
and anything else that you can think of

chiropractic care

1 year ago, my family and I started seeing a chiropractor. Once I understood exactly how getting adjustments keeps our bodies functioning properly I knew this is something that I do not want to live w/ out. Our chiropractor is a very special type. She is a maximized living chiropractor who puts 100% of herself into the healing of ALL of her patients. She also expects 100% from her patients by following a maximized living way of life. This includes the 5 principles of maximized living:
1. Avoidance and reduction of medications: medication obviously does not build or create health, it is for crisis care only. Learn the steps that you need to become informed on the dangers of long term doses of over the counter and prescription drugs.
2. Maximum nerve supply: according to Harvard medical research, the human brain contains 120 years of life in it. The purpose of our brains is to keep our bodies functioning and healing for 120 years. There must constantly be 100% communication between brain and body to reach your highest level of health. Interference to the spinal cord and nerves which carry the information to your organs lead to disease and early death. Learn how to maximize the function of your body through a properly corrected and maintained spine.
3. Quality nutrients: health takes place at a cellular level; your cells require certain nutrients to thrive; if your cells are malnourished, toxicity and disease set in; learn what foods you should never eat again, others to minimize, and what you should eat on a daily basis.
4. Optimum oxygen levels and lean muscle: our cells require certain oxygen levels to replicate normally and stay healthy; start burst training exercise which will build lean muscle and boost your your oxygen levels higher than ever in as little as 10 minutes a day.
5. Peace of mind and strong relationships: the divorce rate is higher than ever before; learn how to have the relationship of your dreams w/ your spouse; we live in a society that eats stress like it's candy; learn 10 steps to create more peace in your life rather than managing your stress *why the need for maximized living is so urgent*
-only 1 out of 1000 people in the US reach the age of 60 in good health
-every 30 seconds someone is diagnosed w/ some form of cancer
-5 /6 people die of heart disease or cancer in the US(2nd and 3rd leading killer in US)
-this will be the 1st generation of children that will not outlive their parents' generation due to the American lifestyle(David Katz-Yale Univ.)
Unfortunately many people give themselves and their families over to the medical world, believing a doctor has the answers(a prescription) to all of our health issues. This is sad but true. Our bodies are designed to heal!!!! We need to only follow the maximized model for living and we will take control back for our health and our families health too.
visit maximizedliving.com and find a chiropractor to keep your bodies "power on."

creamy carrot soup

2 quarts of homemade chicken broth(organic store bought would work too)
1 tsp salt
1/2 tsp pepper
5 large carrots
2 celery stalks
1 large onion
2-5 cloves of garlic
4 tbsp butter
1/4 cup balsamic vinegar
In a medium sized pot, place all ingredients except the butter and vinegar. Bring to a boil and then let soup simmer for 20-30 minutes(veggies need to be soft) With a slotted spoon, remove veggies and put into a blender w/ enough broth to blend until smooth(be careful when blending hot liquid. Do not fill the blender more than 3/4 full)Now add 1 tbsp of butter and blend and another tbsp and blend. Do this until 4 tbsp are incorporated. Return puree to the rest of the broth and mix in the balsamic vinegar. Enjoy!!
SERVING SUGGESTIONS:
*add a dollop of sour cream
*add leftover chicken or poach a chicken breast then cut up and put in soup
*add leftover veggies
*add some rice
*toast some bread , rub w/ fresh garlic, and drizzle w/ EVOO(extra virgin olive oil)Dip in soup

Persian meat patties

1 lb ground beef or ground dark meat turkey
2 large potatoes
1 medium onion
2 eggs
1 tsp salt
1/2 tsp pepper
1/2 tsp ground allspice
1/2 tsp ground curry
1/4 tsp ground saffron dissolved in 2 tsp of hot water(optional)
1 cup dry unflavored bread crumbs(on a plate)
1 cup oil
*Boil or steam peeled potatoes. Mash w/ a fork and set aside.
*Coarsely chop onion and put into the bowl of a food processor. Process until very fine(a bit watery). Into the onions put, the meat, salt, pepper, spices, and eggs. Process until smooth(you may need to stop processor and mix the mixture w/ a spoon, then process again) When smooth, add the potato and process until incorporated. Put mixture on a plate.
*Start making balls out of the mixture(about the size of an egg) and roll the meat balls in the breadcrumbs. Then flatten the balls into oval shapes and fry(shallow fry) in a large frying pan. Start w/ 1/2 cup of oil and add more as needed. Brown both sides and place on a paper towel lined plate. Serve w/ yogurt, a squeeze of lemon or lime, onions and tomato.
note-Sometimes when making the meat into balls, I find the mixture is too sticky. 2 things that I do: Before making balls refrigerate for 1/2 hour to make the mixture firmer, and/or: When making the balls, have a small bowl filled w/ cold water to wet your hands before making the balls. This helps w/ handling the mixture. Nush-e-jan!!!!(enjoy)

cauliflower mashies

This is such a yummy dish! It is a great sub for mashed potatoes.
1 lrg head of cauliflower
1/4 to 1/2 cup heavy cream
2-5 whole, peeled cloves of garlic
1 tsp salt(or more if you like)
1/2 tsp pepper
1/2 stick of butter
Cut cauliflower into florets(small pieces) and steam along w/ the garlic, until soft. Put cooked cauli into the food processor w/ all the ingredients and blend until smooth.
This is great as a side to a steak dinner or roasted chicken.

batch cooking

I have never relied on "outside food" to nourish me. I grew up in a house where breakfast, lunch and dinner were always cooked at home. When I was a teenager, I started cooking and becoming interested in nutrition. In my mid twenties I moved out of my parents house and into my 1st appt. w/my boyfriend(now husband). Every night after work(on my feet for sometimes 10 hours straight) I would go straight into my 10 by 7 foot kitchen and start cooking from scratch. My husband couldnt believe it, he said "I hit the jackpot". Now, with a family of four to feed, much more planning is needed. I simplify my routine by pre washing veggies and storing in green bags(bought at whole foods), menu planning, and cooking in bulk(something my mother did a lot of)
My favorite bulk cooking item is chicken. It takes no more effort to roast 1,2, or 3 extra chickens. I buy them whole and roast them. We eat 1 for that nights dinner. The meat and bones come off of the other chickens. The breast meat is used to make a big chicken salad, the dark meat is divided up. Some I freeze in 1 cup portions(I will use this for soup or curries), and the rest I use over the next few days for soups, stir fries, quesadillas, or just warmed up w/ a veggie and a green salad.The bones go right into my enameled cast iron pot w/ water and veggies to make a nourishing bone broth. I freeze most of it in 2 and 4 cup portions. I usually have planned a meal w/ broth for the week so some goes in the fridge.
I make meat sauce, stews, mini meat loafs, meat balls, homemade turkey sausage patties, hamburger patties(ready to be cooked)and chopped veggies. The chopped veggies come in handy when you just do not feel like cutting up all those veggies for stew, stir fries, soups, sauces..........I take about 4 onions, 3 carrots, 1-2 celery stalks, a red pepper, and a head of garlic(I LOVE garlic) put them in a food processor and pulse until they are coarsely chopped. I fill 1 cup glass storage containers and freeze. When I need them I just defrost on the counter.
I love to grill a few(3) steaks and use the meat for a couple of days. We are big eaters in my family so 3 lrg. steaks is good for 2 days worth of meals. Usually a dinner and the next days lunch.
I always make extra veggies and turn them into another 2 meals. I make rice in large batches. I do not usually freeze rice(tho I have and its been fine) so I make enough for a few days. I make large batches of hummus and use for 3-5 days. And kuku(persian omelet) is always popular in my house.
Batch cooking saves time, money and your health(you can choose homemade food over take
out) You just need a plan and a little time to do some prep. Joyful cooking to you!!!!!!

my starters came today

Today I received my matsani yogurt starter, my water kefir grains and my kombucha SCOBY.
As I type I am steeping the yea for my kombucha and I am cooling the milk for my yogurt. Tomorrow I will start my water kefir. I cant wait to see what happens!!

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)

grain free "cereal"

This is a great "cereal" that I make and keep in my fridge for a quick breakfast or snack.
Its made w/ shredded, dried coconut, soaked and dehydrated nuts and seeds, dried fruits and cinnamon.
1/2 cup each: pumpkin seeds and sunflower seeds
1/2 cup each:macademia nuts,brazil nuts and almonds(you can use any combo of nuts that you like)
1 cup shredded coconut
1 cup dried fruit(I use prunes, apricots, figs and raisins)
1-2 tsp cinnamon
Either coarsely chop the nuts, seeds, and fruit w/ a knife or in batches, chop the seeds, then the nuts, then the fruit in the food processor. Use the pulse on the processor so you can control the size of the ingredients.
Put all the chopped ingredients into a glass storage container and mix in the cinnamon. Store in the frigde and serve w/ yogurt, kefir, milk or just eat it plain. You could add sweetener if you wanted, too.

how to raise kids to LOVE food

*LOVE food yourself!!!! I mean REAL food, made at home w/ love.
*breastfeed for as long as possible!!
*make sure your house always smells like food. The smells from childhood stay w/ you forever.
*do not give grains until after 1 year(even longer is fine too) Babies can not digest grain until they have the enzymes to break them down. They do not develop these enzymes until after 1 year.
*DO NOT give any sweets(even natural)not even a taste until well over 1 year. They will know no different and they will enjoy foods in their natural form.
*do not serve babies bland food. Serve them food the way you season yours.
*revisit foods that baby refuses to eat. Sometimes they just arent in the mood for a particular food. Parents, I think, mistake "just not in the mood" for "I do not like that".
*start babies young w/ unsweetened lacto fermented foods(yogurt, kefir)between 6-8 months and cultured drinks(kombucha,water kefir) over 1year. These foods are chock full of nutrition, enzymes, bacteria and yeast which will keep babies healthy and their digestive tracts filled w/ "the good guys".
A healthy baby, child and grown up loves healthy food.
An unhealthy baby, child and grown up does not love healthy food.

raw nut cookies

This is a FAVORITE in my house!
1.5 cups of raw, soaked and dehydrated nuts(I like a combo a macademia, brazil and cashews
1.5 cups of shredded coconut
1.5 cups of dried fruits(I like apricots and prunes--raisins are good too)
1 tsp of vanilla extract
a pinch of sea salt
Place nuts in food processor and chop until fine. Add the rest of the ingredients an process until a ball forms. Transfer mixture to a plate and start making balls. I use a measuring spoon so all the cookies are the same size. With your hand or the bottom of a glass, flatten cookies and dehydrate at 95 degrees for 8 hours.
* if you do not have a dehydrator just place cookies in fridge on a plate in a single layer and cover
leaving the cookies in the ball shape is great too. You can call them truffles!
A note about the kind of cook that I am: I have lots of recipe books and I look for recipes on the net but I do not think I ever followed a recipe exactly as is. I am an emotional cook and an artist at heart so things never are the same in my house. Any of my recipes can, for the most part, be translated into whatever works for you and yours!

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.

the kids favorite smoothie

1 cup kefir
1 raw egg yolk
1/4 cup of raw cream(if I do not have any I use more kefir)
handful of frozen berries
1 tsp of powdered greens
1/2 tsp vanilla
2 drops of stevia or 1 tsp raw honey
Place all ingredients in the blender and blend until smooth!!!

pepproni pizza grilled cheese

2 pieces of sprouted bread or sourdough bread
2 or more pieces of nitrate free pepperoni
tomato paste
oregano
raw cheese of your choice(I use jack) or organic cheese
coconut oil, ghee, or bacon fat
Smear a thin layer of tomato paste on both pieces of bread and sprinkle w/ oregano. Place cheese, then pepperoni, and then cheese again on 1 piece of bread. Top w/ the other piece of bread. Heat a pan over medium low heat and put about 1-2 tsp of chosen fat in. Now put your sammy in and I like to cover the pan w/ a lid so that the cheese melts nicely. When ready to flip and brown the other side put some more fat in the pan.
This is a great lunch and a wonderful and quick dinner paired w/ a big salad!!

1-2-3 ice cream

This is when I want a quick creamy treat and when I want to get some more raw cream and egg yolks into the family!
1/2 cup raw cream(or pasteurized organic cream-never ultra pasteurized
2 raw egg yolks from pasture raised chickens(or organic free roaming eggs)
1/2-1 tsp vanilla extract
2 tsp or more raw honey, maple syrup, or if you like stevia
Whip the cream until almost stiff. Add the egg yolks, vanilla, and sweetener and whip until smooth(about 1 minute) Put the ice cream in a shallow bowl and put in the freezer for about 1/2 hour. Now enjoy!!!
You could eat it w/out putting in the freezer. Its more like a custard this way and still very delish!!
This is 1 serving size. Just multiply for extra servings.

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...

about me

My name is Debbie. I am the mother of RJ(4.5yo) and TJ(2yo) and the wife to Bob . We live a pretty "traditional" or "old fashioned way of life. I stay home with the kids and Bob goes to work. I cook 3 meals a day and usually make our own snacks too. We follow the nutrition principles of Weston A. Price and this actually makes up a large part of our life. I have always LOVED eating and cooking and learning about nutrition. I have gone through many different schools of thought regarding good health, over the years and finally have landed in a spot that makes the most sense to me.
We do not use many of the modern conveniences such as microwaves, boxed or jarred juices, frozen dinners, boxed snacks etc......(don"t misunderstand though, we certainly are not cooking all our food over a fire and reading by candlelight) We eat organic, pasture raise animals and eggs, raw dairy, lacto fermented foods and drinks, lots of great fats(butter, coconut oil, animal fats, and extra virgin olive oil) We do not eat organ meats but I am certainly going to make an effort to add these in our diet. We eat soaked and sprouted grains, seeds, and nuts too.
A couple of more things about me: long term breastfeeder, baby wearer, co sleeping, ex hair stylist/colorist, chemically sensitive, highly sensitive, love to learn, love to travel, love to feed people, love time alone, love the beach and love Days of our Lives(my only tv time)