Patricia Adams, BS, NHC, CNC


About Pat



What's New

Keys to Success

Shop Products





      Newsletter Topics | The Power That Made the Body
      Fasting Guidelines | Protocols | Recipes | Suggested Reading

Healthy Recipes
By Patricia Adams, N.H.C.


Main Course
Cooking Mixed Whole Grains
Tofu and Veggies with Almond Sauce
Green Burgers
Basic Pesto
Pesto Chicken
Roasted Veggies
Wild Salmon with Pesto and Capers
Bean Stew
Sweet Potato Soup
Chicken Parmesan (grain-less)
Creamy Coconut Spinach Soup
Curry Carrot Soup
No Grain Spaghetti
Nut Crusted Wild Dover Sole

Vita-Lemon Tofu Pie
Beet and Stevia Brownies
Mountain Bars
Chocolate Zucchini Cake
Carob & Coconut Candies
Berry Cobbler
Grain less Almond Mountain Bars
Grain-less Chocolate Cake w/ Xylitol
Grain-less Sweet Potato cookies
Walnut Pie
Grain-less (No Roll) Pie Crust
Grain-less Almond Cookie
Gluten-Free Chocolate Cupcakes
Grain-less Sour Cream Coffee Cake
Delicious Frozen Coconut Dessert
Frozen Yogurt Dessert

Grain Salad
Cabbage and Chicken Salad
Easy Taco Salad
Salad Dressings

A really great Muffin Recipe
Gluten Free Muffins/Biscuits
Gluten-Free Corn Muffins
Gluten-Free Carrot Cake/Muffins
Grain-less Banana Stevia Muffin

Raw Food Bars
Stuffed Dates
Black Rice
Hollandaise Sauce
Spinach Brown Rice

Main Course

Cooking Mixed Whole Grains

¼ C. Organic Spelt
¼ C. Organic Barley
¼ C. Organic Lentils
¼ C. Organic Millet
¼ C. Organic Amaranth
¼ C. Organic Quinoa
¼ C. Organic Brown Rice
¼ C. Organic Buckwheat
1 T. Organic Butter
1 T. Olive Oil
2 ¼ C. water
2 T. Vegetable Seasoning Broth
1 t. Granulated Dulce
½ t. Powdered Kelp
1 T. Crushed dry Hijiki
1 T. Crushed dry Arame

Sauté grains in butter and olive oil (in a large skillet with a well fitting lid-waterless cookware is ideal) until aromatic, approximately 3-5 minutes. Add water, spices, and sea vegetables. Cover and simmer till water evaporated, about 20 min.

>Serve hot with flax oil and ground nuts as a side dish...
>Serve with cinnamon and milk for breakfast...
>Serve with chunks of cooked chicken, fish, or tofu as a main dish...
>Leftovers or cooled grains make a beautiful grain salad, recipe below...

Tofu and Veggies with Almond Sauce

Wash and coarsely chop a variety of veggies. Use an appropriate amount for the crowd you're pleasing. I commonly use turnips, onions, artichoke hearts, green or bulb garlic, cauliflower, fennel, carrots and broccoli.

Chop in different directions for a variety of presentation, like slice the carrots into strips instead of rounds, slicing the cauliflower instead of leaving in florets, etc.

1 lb of Wildwood Firm Tofu, cut into cubes and 'marinated' for 20 minutes in ¼ cup of Tamari sauce. Let this stand in a glass bowl while you chop veggies.

¼ cup Butter or Olive oil or Ghee or Coconut Oil (or a combination) melted in a large pot, big enough to hold all the veggies and ultimately the pound of tofu.

Begin to sauté the veggies, beginning with the most firm, like carrots, and gradually adding the ones requiring less cooking time; broccoli and any leafy greens will be last. Add ½ cup water to pot if necessary. Make the sauce.

lmond Sauce (like peanut sauce only healthier)

1 can Coconut Milk (use the fat from the lid as well)
½ tsp. Red curry paste (more=hotter)
3 cloves fresh crushed garlic
2/3-cup Almond butter
Fish sauce to taste (8 or 9 shakes of the bottle)

In a medium saucepan on medium heat, add in order, stirring to mix each ingredient before adding the next. Bring coconut milk to a gentle simmer and swirl in the red curry paste till all incorporated. Add the crushed garlic and simmer a couple minutes. Stir in the nut butter till all melted, and then sprinkle in the fish sauce.

Add the quickest cooking veggies, any leafy greens or broccoli, and the tofu with the marinating sauce. Stir to mix, put on the lid, should be done in 5 minutes.

Pour the sauce over the tofu and veggies, or serve on the side.
Optional garnish makes a nice presentation:
Almond slices, coconut pieces, fresh parsley or cilantro, lemon zest.

Green Burgers

If your family is picky, or you are breaking into vegetable eating, this is a winner.

1 lb. Ground meat (turkey, beef, whatever)
1 raw egg
1 c. ground up greens/veggies *

*In the food processor, pulse up Swiss Chard, Arugula, Radish Tops, Beet Greens, Eggplant, Zucchini, Garlic, Onion, etc. I use this paste as the basis for a healthier burger, pizza sauce, pasta sauce, lasagna, etc.

Mix ingredients into meat with hands, shape into patties and sauté in coconut oil or olive oil spray. The burger will be moist and flavorful, and the veggies won't be such an issue!

Basic Pesto

1 Bunch washed (large stems removed) basil
3 Cloves Garlic
1 T. Pine Nuts
1 T. Shredded Parmesan
Pinch Sea Salt

Pulse to small bits in food processor, then drizzle in
Olive Oil to correct consistency (1/2 c. or so)
Squeeze lemon to prevent browning (natural antioxidant)

Arugula may be substituted for basil; in fact I usually make pesto with at least 2 or 3 herbs. Parsley and Cilantro are good choices as well, and you get the health benefit of more than one herb!

Filberts, walnuts, or pecans may replace the pine nuts, or a mixture of your favorites.

Cheese may be omitted if you are dairy free.

Once you master pesto, experiment with grinding up all the greens your kids won't eat; chard, kale, arugula, beet tops, radish tops, etc. I use this green paste to make soups, lasagnas, pizza sauces and pesto sauces, and I mash it into raw turkey meat to make "green burgers".

Pesto Chicken

This is a simple recipe that my kids just love, and it's a hit with adults as well!

Make pesto according to recipe, using whatever herbs and nuts you like.

Coat several pieces of boneless, skinless chicken with pesto and let stand for 10 minutes. If you're using breasts, you may want to pound them, or cut into strips. (My kids like boneless thighs best)

Roll coated chicken in:

Two parts Almond Flour
One part Hazelnut Flour

Place on sprayed* baking pan (with sides) and roast at 400 for 20 minutes, turn pieces and roast additional 15-20 minutes. (I use Spectrum Organic Olive Oil spray.)

I've even used this recipe quite successfully with Wild Sole! Bake time depends on the thickness of the fish.

Roasted Veggies

A nice change from stir-fry or steamed, roasting veggies creates a whole new taste. Use whatever root veggies you like, remembering that adding carrots will make the veggies moist.

Peel and chop:

3 large Beets
2 large Sweet Potatoes

Cut away ends, scrub and slice:

1-2 bulbs of Fennel
3-4 Carrots
½ head Cauliflower

Place all veggies in a large mixing bowl and sprinkle with:

½ - ¾ c. Nice Olive Oil
½ tsp. Sea Salt
½ tsp. Fresh Cracked Pepper

Toss to coat well and pour into glass baking dish.
Bake 400 for 20 minutes, then stir veggies and roast for an additional 20 minutes.

Wild Salmon with Pesto and Capers

Prepare your choice of pesto from recipe

Lay fillets of Wild Salmon on Broiler pan, skin side down.
Squeeze a fresh lemon over fillets,
Sprinkle with 1-2 Tbsp. Tamari and
½ - 1 tsp. Fresh Cracked Pepper
Let 'marinate' 20 minutes or so.

Bake at 400 for 15 minutes, then
Broil for 5 minutes, watching to make sure it doesn't burn.

Place on serving dish and drizzle with pesto to taste
(I like at least 1 Tbsp per fillet, the more garlic the better!)
Sprinkle with Organic Capers (I like 20 or so per fillet)

Bean Stew
(This recipe feeds a small army, or plenty for the freezer!)

Soak overnight in pure water plus 1 Tbsp Baking Soda
   1 c. Anasazi Beans
   1 c. Red Beans
   1 c. Black Beans
   1 c. Pinto Beans
   1 c. White Beans
   1 c. Large Runner Beans

Drain water, cover with fresh water, bring to boil, then simmer.

After 90 minutes or so begin adding veggies:
   2 Chopped Onions
   6-8 Sliced Carrots
   6-8 Sliced Celery Stalks
   1-2 Chopped Fennel Bulbs

After 30 more minutes add seasoning:
   1 Tbsp. Ground Coriander
   1 Tbsp. Ground Cumin
   1 Tbsp. Fresh cracked Pepper
   1 Tbsp. Sea Salt
   Vegetable Seasoning Broth to taste
   ½ c. Red Wine

At this point the beans should be mostly soft, then add:
   Fresh chopped tomatoes (2-4)
   Fresh pressed garlic (4-6 cloves)
Simmer till all beans are softened to your taste

Chicken Parmesan

4 organic chicken breasts (pounded to even thickness)
1 tsp. Sea salt and fresh ground pepper
4 Tbsp organic mayonnaise
1 cup almond or hazelnut flour (or a blend of the two)

8 Tbsp organic tomato or spaghetti sauce
4 slices raw goat cheddar

Pound chicken breasts between layers of plastic wrap to even thickness.

Remove top layer of plastic wrap and sprinkle with salt and pepper.

Rub each breast with 1 Tbsp mayo for both sides, and then dredge in flour(s).

Place on baking sheet sprayed with organic olive oil spray and bake at 400 for 20 minutes.

Turn breasts over after 20 minutes, place 2 Tbsp sauce on each, top with cheese and return to oven for 5-10 minutes, till cheese is melted and slightly browned.

(This recipe could be modified with tofu, no pounding, still dredge and bake, maybe 5 minutes each side? Let me know how you like it!)

Sweet Potato Soup

(I know, I know, but it's better than it sounds; even my kids like it!)

Peel and cut into small cubes:
   5 large Japanese Sweet Potatoes

Saute in ¼ c. Coconut Oil till just softened:
   2 large minced red onions
   2 large leeks and 6 stalks celery sliced thin


   4 c. Chicken Broth
   3 Qt Pure Water
   ¼ c. Chicken or Vegetable broth powder

Simmer 45 minutes

Add 4-6 cloves crushed fresh garlic
Fresh herbs/ sliced green onion as desired

Simmer additional 5-10 minutes,

Add 1-2 cups grated goat cheddar, stirring to melt

Creamy Coconut Spinach Soup

(I know, I know, but even my kids love it)

1 lb washed and spun dry spinach leaves
4-5 stalks celery, sliced thin
1 medium red onion
3 Tbsp. coconut oil
1 box favorite broth
1 can coconut milk

Sauté celery and onion in coconut oil till tender.

Add 1 box of your favorite broth, either vegetable or organic range free chicken (4 cups).

Stir in spinach by handfuls, till all is wilted.

Transfer all to blender and puree till smooth.

Transfer back to pot and stir in coconut milk.
(You can add salt and pepper if you need it)

You'll have to try this one to believe how easy, quick and delicious it is!

Curry Carrot Soup

This is a quick soup for a fall or winter day

8-10 Carrots, scrubbed and sliced on the diagonal, ¼" thick
1 medium red onion, finely chopped
2-3 Tbsp. Coconut Oil
1 Tbsp. curry powder (I use the yellow curry)
1 box broth
1 can coconut milk

Sauté carrots in coconut oil till just beginning to turn color (3-5 minutes), add onion and curry and continue cooking till onions start to turn clear.

Add one box of your favorite broth, either vegetable or organic chicken, and cook till veggies are tender (15-20 minutes)

Add coconut milk and serve with a sprig of cilantro or parsley.

(This is Will's favorite "yellow soup with orange dots")

No Grain Spaghetti

1 head green cabbage
2 Tbsp coconut oil
2 Tbsp butter

Your favorite spaghetti sauce.

Thinly slice cabbage and sauté in oil and butter till very tender. Separate onto plates and top with your family's best spaghetti sauce! This is a tasty way to avoid simple carbs and add vitamins to a classic dish!

Nut Crusted Wild Dover Sole

(A quick easy dinner, my favorite kind)

This is a nice fish dish, my son Joseph even likes, and he doesn't particularly care for fish. He thinks of it as chicken, though I always remind him that it is fish and therefore if he likes it, he likes fish!

Wild Dover sole fillets (usually are sliced ¼ - ½" thick)
Hazelnut flour
1 egg
2 Tbsp wheat free Tamari sauce
1 tsp spicy mustard

Mix egg, tamari and mustard in a wide bowl and put hazelnut flour in another wide bowl.

Dredge sole fillets in egg mixture, then in hazelnut flour (sometimes I add shredded coconut to the hazelnut flour, yum)

Place on baking sheet sprayed with a natural spray (I use Spectrum organic olive oil)

Bake at 400 for 10-15 minutes (uncovered)

(You could use this method for chicken, if you pound it fairly flat first)


Vita-Lemon Tofu Pie

1 ¼ C. Non-Wheat Flour(s)
½ C. Chopped nuts
5 T. Olive Oil
2-3 T. Water

Mix flour(s) and nuts, drizzle in olive oil and as much of the water as needed to moisten the mixture. Press into pie pan and bake at 400 for 13-15 minutes.

1 ½ Boxes Nigari firm tofu
1 T. Olive Oil
¼ t. sea salt
3 scoops Vita Lemon Drink Mix
2 scoops Stevia

Mix in food processor, scoop into baked piecrust, chill. Before serving garnish with fresh fruit, coconut, almond slices, etc.

Beet and Stevia Brownies

½ C. Butter
4 oz. Unsweetened Chocolate
4 Eggs
4 scoops Stevia
1 C. Applesauce
1 ½ t. Vanilla
1 C. Mashed Cooked Beets*

1 ½ C. Non-Wheat Flours**
½ t. Cinnamon
½ C. Finely Chopped Nuts
½ t. Sea Salt
½ C. Chocolate Chips
1 t. Baking Powder

* Peel beets, cut into cubes, cover with water and boil till tender, drain and mash.

** I use a blend of 2 parts Spelt Flour, 1 part Rice Flour and 1 part Almond Flour

Melt butter and chocolate over low heat. Set aside to cool.
In a separate bowl, beat eggs till light and foamy. Add Stevia and vanilla and continue beating until well blended. Stir in chocolate mixture, applesauce and mashed beets. Sift together flour(s), salt, cinnamon and baking powder and stir into creamed mixture. Fold in chocolate chips and nuts.
Spread into a greased 9 x 13 pan and bake at 350 for 30-35 minutes.
Cool and cut into bars.

NOTE: Always use 100% certified organic ingredients, aluminum-free baking powder, and raw organic nuts.

Mountain Bars

2 cubes Organic Butter
1 C. Whole Organic Raw Milk
1/3 C. Organic Cocoa Powder
1/3 C. Organic Carob Powder
2/3 C. Pure Organic Maple Syrup
2/3 C. Organic Brown Rice Syrup or Agave Nectar
    (You could use just one of the sugars and 1 scoop of Stevia for the other)

Mix and boil one minute, then remove from flame and add:

1 C. Raw Organic Almond Butter (my kids like Organic Peanut Butter better :)
2 tsp. Pure Vanilla Extract
2 C. Coarse Chopped Raw Organic Nuts (I use walnuts and pecans)
4 C. Organic Rolled Oats
(I mix quick and long cooking = more fiber without tasting like hay!)

Drop by spoonfuls onto waxed paper and let temper (come to room temperature) till set. Store covered in refrigerator.

Other options: Add dried coconut or cranberries to final mixing.

Chocolate Zucchini Cake

2 Organic Eggs
2 scoops Stevia (Nature's Sunshine is best)
Beat till well blended, then add:

1 cup organic Applesauce
1 smashed Banana
1 ½ C. Zucchini (finely shredded or put through the food processor)
½ C. Organic Extra Virgin Olive Oil

Once thoroughly mixed add:

1 ½ tsp Baking Soda
1 tsp Cinnamon
¼ tsp Sea Salt

Mix to incorporate well, then add:

2 C. Non-Wheat Flour (2 parts spelt, 1 part brown rice, 1 part almond)
¼ C. Organic Unsweetened Cocoa

Beat just until moist, then add:

½ C. Organic Carob or Chocolate Chips
½ C. Chopped Raw Organic Nuts

Bake at 350 until toothpick comes out clean (25-40 minutes depending on the depth of the batter)

This makes great chocolate muffins, or I have doubled the recipe and made a triple layer cake with the Carob and Coconut Candy recipe for a glaze type frosting. This I topped with organic sliced almonds and organic dried coconut pieces (not flakes). My favorite!

Carob & Coconut Candies

1/3 c. Almond flour (meal)
1/3 c. Hazelnut flour (meal)
2/3 c. Good carob powder
2 scoops Nature's Sunshine Stevia
1/8 tsp Sea Salt

Mix on low speed of mixer, and then slowly add:

1 ½ c. Coconut Oil (in solid form)

Mix well.

(I have used this part quite successfully as a chocolate glaze for the chocolate zucchini cake)

To make candy stir in chopped nuts and scoop small amounts into non-pareil cups (small cupcake papers) then refrigerate. Store covered in the refrigerator.

1/3 c. Chopped Pecans
1/3 c. Chopped Walnuts

Berry Cobbler

Melt 1 cube of butter (or Earth Balance) in 9x13 dish as you preheat the oven to 350º.

Toss 6-8 cups fruit with ¼ C. Agave Nectar

Mix by hand:
2 C. Non-Wheat Flour (2 parts spelt, 1 part brown rice, 1 part almond)
2 scoops Stevia (Nature's Sunshine is the best)
4 tsp Aluminum Free Baking Powder
2 tsp Cinnamon
½ tsp Ginger
½ tsp Cloves
1 tsp Allspice
Pinch sea salt

Make well in center of dry ingredients and pour in:

1 ½ C. Raw Organic Milk

Stir to mix well then pour over melted butter, pour fruit over batter, shake dish but do not mix. Bake one hour at 350º. Serve warm.

This is also great with organic cream or whole plain yogurt.

Grain less Almond Mountain Bars

2 cubes Earth Balance, melted over medium heat in 2 qt saucepan, add

1 cup Whole Raw Organic Milk,
1-1 ½ cups xylitol (depending on how sweet you like it)
2/3 cup Organic unsweetened cocoa powder

Bring to boil for one minute, stirring constantly. Remove from heat and stir in

2 t. Vanilla extract
1 cup Raw Almond Butter
1 cup coarse chop walnuts
1 cup coarse chop pecans

At this point you may spread mixture on wax paper, sprinkle with sliced almonds and break into chunks (I would score the candy so it breaks neatly :) It seems like this would work as a cake or cupcake frosting as well.

Stir in 4 cups almond flour till well mixed and drop mounds onto parchment paper.
I use a truffle scoop (like a small ice cream scoop) so the mounds are neat and even.

Let cool and enjoy.

Grain-less Chocolate Cake w/ Xylitol

1 ½ c. Xylitol
2-½ c. Almond Flour
1 c. Hazelnut Flour
¾ c. Unsweetened Cocoa Powder
½ t. Sea Salt
1 t. Baking Soda
3 eggs, separated
2/3 c. Good Olive Oil,
(Light color and flavor)
¾ c. Water
1 c. Buttermilk
1 ½ t. Pure Vanilla Extract

Beat egg whites till beaters leave a mark, put in a separate bowl.
Place all dry ingredients into mixer, stir to mix. Add egg yolks and liquids and mix well. Fold in egg whites till well incorporated, may have small white pieces.

Pour into two 9" prepared (olive oil spray, wax paper cut to fit bottom, more spray) pans and bake 30 minutes at 350. (Done cake will spring back when lightly touched) Cool in pans 10 minutes then carefully invert one half on cake plate (peel off wax paper) and make filling

FILLING: 8 oz. softened Neufchatel
1/3 c. canned or fresh pumpkin puree
3 T. xylitol
¼ t. cinnamon

Mix all ingredients till smooth and well incorporated. Spread over bottom layer, top with other layer of cake. This cake will not tolerate much handling, as there is no flour, but if it cracks or breaks it can easily be pressed back together.

TOPPING: ½ c. Organic Heavy Cream
4 T. xylitol
1 t. Pure vanilla
3-4 oz. Chopped unsweetened chocolate

Bring cream and xylitol to a boil over med/high heat, remove from heat and add chocolate without stirring. Let stand 5 minutes then add vanilla and stir till smooth. When thick enough, spread over the top of the cake only. Chill 30 minutes to set, garnish with a pile of nuts or fresh fruit in center, serve in slices.

Grain-less Sweet Potato cookies

Cream together:
1 cube Earth Balance
1 tsp Nature's Sunshine Stevia

1 cup mashed cooked sweet potato
½ cup raspberry applesauce
1 ripe banana
(If you're not having fruit yet substitute ½ cup xylitol for the fruits)

Blend in: ½ t. sea salt
¼ t. fresh ground nutmeg
1 egg
1 ½ t. baking soda

¾ t. cinnamon
½ t. ginger
1 t. vanilla

Stir in:
2-½ cups almond flour
1-cup hazelnut flour

Then add:
½ cup chopped walnuts
½ cup chopped pecans
½ cup raw sunflower seeds
½ cup raw pumpkin seeds

½ cup gogi berries (some of these need to be soaked first, mine were soft enough)

Bake at 375 for 15 minutes, rotating the cookie sheet once, cool on sheets then transfer to wire racks. I don't know about storage, they didn't stay around my house long enough to tell! Longer storage than 48 hours may do better in the refrigerator.

Walnut Pie

Prepare 'Grain-less pie crust' per recipe

Cream 2 minutes: 1 cube Butter (softened)
1 c. Xylitol
Add and mix well: ½ tsp. Vanilla
3 Eggs
¼ tsp. Sea Salt
Add: ½ c. Organic Heavy Cream
1 c. Chopped Walnuts

Pour into unbaked shell and bake at 350 for 45 minutes. Don't forget to cover crust edge to prevent burning.

Grain-less (No Roll) Pie Crust

1 c. Almond Flour
1/3 c. Hazelnut Flour
1/3 c. Coconut Flour
1 Cube Earth Balance
1 Egg (even for double recipe)

Mix all ingredients (I use a mixer) and press with hands into pie pan. Fill with your favorite and bake as directed. Longer bake times may need to cover the crust edge with parchment or wax paper and aluminum foil to prevent burning, especially if you've created a high fluted edge.

If filling a baked crust, bake 15 min. at 450.

Grain-less Almond Cookie

Cream 2 minutes: 1 Cube Earth Balance (softened)
1 c. Xylitol Add and cream 1 min: 1 Egg
1 tsp. Vanilla Add and mix completely

½ tsp. Baking Soda
2 Tbsp. Potato Starch
¼ c. Hazelnut Flour ½ tsp. Baking Powder
½ c. Almond Flour
1/3 c. Coconut Flour

Add: ½ c. Sliced Almonds
½ c. Cocoa Nibs

OR: ½ c. Chopped Pecans
1/3 c. Dried Blueberries

Bake on sprayed cookie sheets at 350 for 10-12 minutes, till slightly browned at edges.

Gluten-Free Chocolate Cupcakes

Pour 1 c. boiling water over
   1/3 c. Butter
   1 ½ c. Chopped Chocolate (unsweetened or semi-sweet)

Stir together in mixing bowl:
   1 c. Sorghum Flour
   ½ c. Tapioca Flour
   1 c. Nature's Sunshine Xylitol
   1 tsp. Nature's Sunshine Stevia
   1 tsp. Baking Soda
   ¼ tsp. Sea salt

   2 Eggs
   1/3 c. Buttermilk
   1 tsp. Vanilla Extract

Mix till blended, then add:
   Melted Chocolate Mixture and beat two minutes

Pour ¼ cup batter into each, and bake 15 minutes at 350.

Grain-less Sour Cream Coffee Cake

Cream: 1 Cube Butter or Earth Balance
3 scoops Nature's Sunshine Stevia Add:

4 eggs
1 c. Sour Cream
1 tsp. Xanthan Gum
¼ tsp. Sea Salt

1 tsp. Vanilla
1 tsp. Baking Powder
1 tsp. Baking Soda

Stir to mix, then add and beat together:

  1 ½ c. Almond Flour
1 ½ c. Hazelnut Flour
¼ c. Tapioca Starch

Place ½ of batter in buttered tube pan, cover with nut mix:

  ½ c. Nature's Sunshine Xylitol
1 T. Cinnamon Powder
½ - 1 c. Chopped Nuts

Spread other ½ of batter over nut mix and bake at 350 for 1 hour.
Cool 5-10 minutes, transfer to cake plate and drizzle with glaze.

Glaze: Melt ½ cube butter and stir in
¼ c. Xylitol
1 tsp. Vanilla till well mixed


Coconut Butter Frosting:

1 c. Organic Coconut butter
1 Organic Orange (zest plus juice)
1 tsp. Vanilla Extract
1-2 Tbsp Agave Syrup
½ - 2/3 c. Organic Coconut Oil

Blend coconut butter with orange zest, juice, and vanilla.
Beat in coconut oil till a spreadable consistency
(This is great on the gluten free chocolate cake/cupcake)

Cream Cheese Frosting:

1 cube softened butter or earth balance
8 oz cream cheese (may use goat yogurt and make your own)
1 tsp. Vanilla
½ - 2/3 c. Nature's Sunshine Xylitol
OR 1 tsp. Nature's Sunshine Stevia

Mix and beat thoroughly till fluffy (5 min @ low speed)
Spread on well cooled cake
(This is great on the gluten free carrot cake/muffin)


½ cube Butter or Earth Balance
4 T. Nature's Sunshine Xylitol
1 tsp. Vanilla Extract

Stir on low heat till all thoroughly melted and mixed
(This is great on coffee cake or scones)

Delicious Frozen Coconut Dessert

4 cups coconut milk
2 cups organic walnuts
½ cup xylitol

Blend till all nuts are well incorporated.

This makes a very building and nourishing drink, or freeze in custard dishes for a couple hours for a great dessert. If you freeze it too long you will have to scrape it like ice or leave on the counter for a while.

Just delicious and simple,
You could add frozen berries or fresh fruit on top after freezing.

Frozen Yogurt Dessert

1 large tub whole organic yogurt (Nancy's is my fav, lots of Probiotics)
2-3 cups frozen berries
½ - 1-cup xylitol, depending on the tartness of the berries

Blend everything and pour into custard dished to freeze. Done in just an hour or two, making it the perfect 'quick' dessert!

Top with nuts and fresh fruit for a real treat!


Grain Salad


½ C. Organic Olive Oil
¼ C. Organic Flax Oil
¼ C. Organic Sesame Oil
Juice of 1 lemon
Powdered kelp to taste (saltiness)
4 or 5 C. Cooked Mixed Grains
Fresh Chopped Parsley
Fresh Chopped Cilantro
Fresh Chopped Celery
¾ C. Raw Nuts and Seeds
(Pumpkin, Sunflower, Pine, Walnut)
Tomatoes, Avocado, Cucumber, etc.

Place cooked grains in a large mixing bowl, stirring in all the fresh herbs, vegetables, and nuts & seeds. Once well mixed pour "dressing" over and mix well.

>This dish is a hit at all social gatherings. The trick is to seal the grains with the sauté before you cook them. This keeps them from becoming sticky.

>At Christmas I add dried cranberries, and quite honestly the dish never tastes exactly the same twice because I use whatever nuts, seeds, veggies and herbs I have in the house!

Cabbage and Chicken Salad

Brown 4 large Organic Chicken Breasts in pan sprayed with olive oil, turning once
Add ¼ c. Tamari and
¼ c. Organic Chicken Broth,
Cover and let poach till done (15-20 minutes) put on cutting board to cool

While cooling, thinly slice
One large head of Napa Cabbage and
½ head Purple Cabbage into large bowl
Slice thinly or cube chicken into salad bowl
Add one package Kelp Noodles and toss to mix

In food processor pulse:
½ bunch Cilantro
½ bunch Parsley
1 c. Organic Peanut or Almond Butter
2-3 T. Lemon Juice
2 T. Agave Nectar
1 c. Organic Extra Virgin Olive Oil
Pinch Sea Salt

Mix well with hands and serve with your choice of garnish;
Pine nuts, Sliced almonds, Black sesame seeds, Orange or Tangerine sections, Avocado slices, etc.

Easy Taco Salad

1 lb ground turkey, lamb, beef (or tofu!)
1 red onion
1 red bell pepper
1 baby bok choy
1 zucchini
1 leek, cleaned, tender parts
3 Tbsp coconut oil
1 Tbsp chili powder
2 heads of leaf lettuce (not iceberg of course)
1 cup shredded raw goat cheddar
1-cup sour cream (or ¼ c. mayo with ¾ c. olive oil)
1-cup salsa

Sauté meat or tofu in coconut oil, adding finely chopped veggies and chili powder. Cook till meat is done and veggies are tender.

Clean and tear up lettuce and place in large bowl.
Place cheese on top, and then spoon hot meat mixture over. Let stand to melt cheese.

Mix sour cream and salsa and pour over salad. Stir to mix and enjoy!
(This is one of Rob's favorite salads)

Optional: Roll small amounts of salad into lettuce leaves and take to work tomorrow...

Recipes for Salad Dressings:

Simplest one:
Olive oil and Lemon with fresh herbs in the blender or food processor

My favorite:
Handful of soaked almonds
2 small crisp apples, cored, peel on
Pulse to bits in food processor, drizzle in
Olive oil to thick but moist consistency (1/2 cup or so)

Handful of walnuts
2 pears, cored, peel on
As above
(I have also mixed a bit of cottage cheese into this one)

Handful of filberts (hazelnuts)
One large avocado, meat only
1-2 cloves garlic
½ bunch fresh cilantro or parsley or both
Olive oil till correct consistency

Most of these dressings will be like a paste that you mix into the salad with your hands. If the dressing needs 'sweet' I drizzle in a touch of Agave syrup, and if it needs 'tart' I squeeze in fresh lemon or lime. Some dressings will need a pinch of sea salt or cracked pepper.

I crumble fresh sheep or goat feta on top, after the dressing is mixed in, and in season, slices of fresh strawberry or tangelo. I love a light sprinkle of sunflower seeds, pine nuts, or sliced almonds as well. In our house a salad is a celebration of whatever mixed greens and vegetables we have!


A really great Muffin Recipe
Sugar, Wheat, and Dairy Free, not too sweet, just natural fruit sugars.

3 ½ Overripe Bananas, smashed
1 ½ Baked Sweet Potato, smashed without skin
½ cube Butter (softened)
1/3 c. Olive Oil
    Beat at medium speed till well blended, then add
2 Eggs
1/3 c. Molasses
1 tsp. Vanilla
1 tsp. Cinnamon
½ tsp. Ginger
½ tsp. Cloves
1 Tbsp Baking Powder
1 ½ tsp. Baking Soda
½ tsp. Sea Salt (fine)
    Beat again till well blended, add non-wheat flours
1 c. (or so) of Spelt Flour
½ c. (or so) of Rice Flour
½ c. (or so) of Kamut Flour or Almond Flour
½ c. (or so) of Rolled Oats or Quinoa Flakes
    Mix well, should be fairly thick

Add chopped nuts, pumpkin seeds, sunflower seeds, coconut & dried cranberries.
Stir to blend, spoon into muffin tins (sprayed with non-stick or rubbed with olive oil) Bake 350 for 25-30 minutes.

All ingredients should be certified organic.
All nuts and seeds need to be raw and organic.
Baking powder needs to be Aluminum free
Blackstrap Molasses (unsulfured) will be high in natural iron.

Gluten Free Muffins/Biscuits

1 C. Sorghum Flour
1 c. Almond Flour
½ c. Tapioca Starch
2 tsp. Cream of Tartar
1 tsp. Baking Soda
½ tsp. Sea Salt
2 tsp. Nature's Sunshine Stevia
4 Tbsp Melted Butter or Olive Oil
1 Egg
2/3 c. Whole Organic Plain Yogurt

Mix all ingredients together,
add flax, poppy or other seeds (1-2 Tbsp total)
scoop into greased muffin tins
and bake 17 minutes at 400.

Gluten-Free Corn Muffins

Stir together:
   1 c. Corn Flour
   ½ c. Hazelnut Flour
   ½ c. Almond Flour
   2 tsp. Baking Powder
   ¼ c. Tapioca Starch
   ½ tsp. Xanthan Gum
   1 tsp. Sea Salt
   ½ tsp. Baking Soda
   2 scoops Nature's Sunshine Stevia

   1/3 c. Olive Oil
   2 eggs
   1 ½ c. Buttermilk
   1 tsp. Lemon Juice

Scoop by ¼ c. into sprayed muffin tins
(Spectrum organic olive oil pan spray)
Bake at 450 for 15 minutes, or until slightly browned at edges

Gluten-Free Carrot Cake/Muffins

1 ½ lb. Organic Carrots (scrubbed and grated)
2 ¼ c. Organic Olive Oil
¾ c. Nature's Sunshine Xylitol
1 tsp. Nature's Sunshine Stevia
4 Range Free Organic Eggs
2 c. Sorghum Flour
1 c. Tapioca Flour
1 tsp. Xanthan Gum
1 tsp. Vanilla
½ tsp. Nature's Sunshine Sea Salt
1 tsp. Cinnamon
1 tsp. Allspice
1 tsp. Ginger
1 tsp. Baking Soda

Mix all together at medium speed till well blended, add:

1 c. Organic Currants
1 ½ c. Organic Chopped Nuts (walnut or pecan, or a mix)

Pour into well oiled pan, or into muffin cups
Bake 45 min (cake) or 15-20 min (muffins) at 325

Grain-less Banana Stevia Muffin

1 cube Earth Balance

3 ripe bananas
¼ c. apple/apricot sauce
2 scoops Nature's Sunshine Stevia and mix well

Stir in:
3 eggs
1 c. Organic Whole Buttermilk

1 t. cinnamon
½ t. ginger
½ t. clove
1 ½ t. baking soda
½ t. sea salt
1 t. xanthan gum
1 t. vanilla

Stir in:
1 c. Hazelnut Flour
1 ½ c. Almond Flour
1/3 c. Coconut Flour

Finally add:
½ c. Chopped Walnuts
½ c. Chopped Pecans

Bake at 375 in sprayed muffin tins for 18-20 minutes.


Raw Food Bars

30 minutes before mixing:
Soak 4 T. Flax Seeds in 8 T. water
Soak ½ C. dried Gogi Berries in ½ C. water

In food processor:
10 dried figs
10 dried pitted dates

Pulse till evenly chopped, then transfer to a mixing bowl with:

1 C. Chopped Hazelnuts (Filberts)
1 C. Chopped Pecans
1 C. Chopped Walnuts
½ C. Sunflower Seeds
½ C. Pumpkin Seeds
½ C. Dried Cranberries

Stir at low speed till mixed, then add soaked flax and gogi berries, along with the soaking water. Mixture should hold together and be somewhat sticky.

1-2T. Agave Nectar or honey for sweetness

Roll into balls then roll in coconut flakes. Store in refrigerator.
Another option is to press into a pan and cut into bars.

All ingredients should be organic, raw, and unsulfured.

Stuffed Dates

This is a quick and fun dessert.

Organic dates, pitted and cut into halves.
Organic Neufchatel cheese (a better cream cheese)
Organic Pecan halves

Place a small amount of cheese into cavity of date, press a pecan on top.
I serve this on a plate at the end of a meal, or as a finger food for a party.


Organic Almonds, soaked overnight and drained
I keep these in my refrigerator at all times and use them for snacks; almonds are hard to digest if you don't soak them.
2 small crisp apples, cored but not peeled
½ c. Pure Extra Virgin Olive Oil

Pulse the nuts and apples in the food processor till evenly chopped, then drizzle in olive oil. Use this in the cavity of the dates instead of the cheese, press a pecan on top. I often make both kinds on the same tray and garnish with curly parsley.

Black Rice

A nice change from brown rice, this is also known as Forbidden Rice. I always sauté my rice and grains before cooking, it seems to seal in a nice flavor and prevent them from becoming sticky.

Sauté 3-5 minutes: 2 c. Black Rice in
¼ c. Coconut Oil
Add: 2 c. Pure Water
2 c. Chicken Broth
3 Tbsp. Vegetable Seasoning Broth
Opt: 1-2 Tbsp. Crushed Sea Veggies
(Hijiki and Arame)

Cover and simmer till water has evaporated, approximately one hour.

This is delicious as is, but even better when you chop fresh tomato, parsley, and feta on top before serving.

Another option is chopped green chilies, cilantro and tomato.

Hollandaise Sauce

I was never so happy as the day I learned to make this sauce.

2 egg yolks (don't worry, you'll find a use for the whites)
2 Tbsp fresh squeezed lemon juice
2 Tbsp coconut milk or heavy cream
Scant amount of cayenne pepper
1 cube (yes, the whole cube) organic butter

Whip these together in the top of a double boiler. Begin whipping before you put the top over the boiling water to keep the egg from coagulating.

As the mixture gets thick and lemon colored, begin adding the butter, stirring in by small slices till all is melted and incorporated.

I use this sauce over wild salmon, fresh omelets, spinach, you name it! It adds a delectable flavor, and you'll never be satisfied with restaurant Hollandaise again!

(Hey, I'll bet this would be really good over the no grain spaghetti 'noodles')

Spinach Brown Rice

½ lb washed and spun dried spinach leaves
1 medium red, white or yellow onion
2 cloves fresh garlic or shallots

2 cups brown rice, or brown and wild rice
4 cups vegetable or chicken broth
3 Tbsp coconut oil

Place vegetables in food processor, processing till no bit is larger than a grain of rice.

Melt coconut oil, then toast rice (dry) till aromatic, 4-6 minutes, and perhaps beginning to turn golden brown.

Stir in broth and veggies, bring back to a boil, cover and cook 40-60 minutes till all water is absorbed.

This is a yummy way to get more greens into the diet, brighten up your rice dishes, and alkalize the pH of your grains!