Monday, June 29, 2015

Gluten Free Coconut Flour Pancakes

Submitted by: Isabel De Los Rios


4 egg, omega-3, cage-free, organic
1/4 c. coconut flour, organic
1/4 c. coconut milk, unsweetened, homemade, organic
1 tbs. maple syrup, pure, organic
1/4 tsp. vanilla extract, organic
1 pinch nutmeg, organic
1 pinch cinnamon, ground, organic


In a large bowl, whisk the eggs really well. Sift in the coconut flour, and quickly whisk to mix well. Add coconut milk, and continue to mix well. Optional: Stir in maple syrup (or use raw honey) and seasonings. Use butter to grease griddle at 325ºF or pan over medium heat. Use a tablespoon to pour batter onto the griddle for each pancake. Cook, allowing each side to brown before flipping it. Pour about 1/4 cup of batter onto the griddle for each pancake, allowing each side to brown before flipping it. (Watch carefully so they don’t burn!)

Wednesday, June 24, 2015

Taco Salad

Submitted by: Isabel De Los Rios


8 oz. beef, ground, free-range or grass-fed, organic
1 1/2 tsp. chili powder, organic
1/4 tsp. garlic powder, organic
1/4 tsp. onion powder, organic
1/4 tsp. oregano, dried, organic
1/2 tsp. paprika, organic
1/2 tsp. cumin powder, organic
1/4 tsp. sea salt, unrefined and pure
1/4 tsp. black pepper, ground, organic
1/2 med. bell pepper, green, fresh, organic
1/2 med. tomatoes, red, fresh, organic
1/2 avocado, fresh, organic
1/2 c. salsa, fresh made, organic
3 c. lettuce, romaine, organic


Brown ground beef in a skillet. When the meat is about halfway done, add seasonings (chili powder, garlic powder, onion powder, oregano, paprika, ground cumin, salt, and pepper). Finish cooking meat. On a plate, arrange 1-2 cups of lettuce. Top with taco meat and veggies. Spoon some salsa on top as the dressing.

Taco Seasoning

Submitted by: Isabel De Los Rios


1 tbs. chili powder, organic
1/4 tsp. garlic powder, organic
1/4 tsp. onion powder, organic
1/4 tsp. red pepper flakes, crushed, organic
1/4 tsp. oregano, dried, organic
1/2 tsp. paprika, organic
1 1/2 tsp. cumin powder, organic
1 tsp. sea salt, unrefined and pure
1 tsp. black pepper, ground, organic


In a small bowl, mix together chili powder, garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper. Store in an airtight container.

Fruit and Honey Smoothie

Submitted by: Tonya Jiggers

2 c. fruit, frozen, your favorite, organic
2 c. coconut milk, unsweetened, full-fat, organic, canned
1/2 c. yogurt, greek, plain, full-fat, plain, organic
2 tbs. honey, raw, unfiltered, organic
stevia, loose to taste


Add all ingredients and blend well. Can also freeze for a treat later.

Monday, June 22, 2015

Garlic Hasselback Potatoes

  • 4 medium russet potatoes
  • 4 tablespoons butter, melted
  • 2 tablespoons olive oil
  • 4 cloves garlic, sliced thinly
  • 1 tablespoon fresh rosemary, minced
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon sea salt
  • 1/4 cup Romano cheese

  • Pre-heat oven to 425 degrees.
  • Wash and scrub potatoes, with a sharp knife make slits in each potato - make each slit about 1/8" apart. Make sure not to cut all the way through each potato.
  • Place a thinly-sliced garlic piece in each slit you've cut.
  • Drizzle olive oil over each potato.
  • Season potatoes with salt and pepper.
  • Brush butter on the potatoes and place rosemary on them.
  • Place potatoes on a baking sheet and bake for 35-40 minutes.
  • Sprinkle Romano cheese on potatoes and season some more - return to oven for 15 more minutes or until edges are crisp and the middles are tender.

Saturday, June 20, 2015

Cacao Almond Butter No Bake Cookies

Submitted by: Jessica Raebe


1/2 c. butter, unsalted, organic, raw or unpasteurized, grass-fed/pastured
2 c. coconut sugar, organic
4 tbs. cacao powder, raw, organic
1/2 c. almond butter, organic, raw
2 tsp. vanilla extract, organic
3 1/2 c. oats, whole, dry, organic
1/2 c. coconut milk, unsweetened, full-fat, organic, canned


Combine butter, coconut sugar, coconut milk, and cacao powder in a 4-quart sauce pan. Bring to a rolling boil and hold for 1 minute. Remove from heat and add almond butter, stirring until it is melted. Add in vanilla, and stir. Add in the oats a cup at a time so you can be the judge of when it is thick enough (you do not want to have them too dry!). Drop on wax paper to cool. (Should make 24 cookies.) Enjoy!

Baked Tandoori Chicken Breasts

Tandoori chicken is a healthy and delicious dish originating from Indian subcontinent. It is widely popular in South Asia, Middle Eastern and Western countries. It consists of roasted chicken prepared with yogurt and spices.
  • 4 skinless chicken breasts
  • Yogurt marinade
  • 1 garlic clove, crushed
  • 1 tablespoon finely chopped fresh ginger
  • 1 1⁄2 teaspoons tomato paste
  • 1 1⁄2 teaspoons garam masala
  • 1 1⁄2 teaspoons ground coriander
  • 1 1⁄2 teaspoons ground cumin
  • 1⁄4 teaspoon turmeric
  • 1 teaspoon smoked paprika
  • 1⁄8 teaspoon cayenne pepper
  • 100 g plain low-fat yogurt
  • To make the yogurt marinade, place all the marinade ingredients in a large bowl and whisk together well. If you prefer, place the ingredients in a blender or food processor and process until well blended. Transfer to a bowl large enough to hold all the chicken breasts.
  • Score 2 slits on each side of the chicken breasts. Place them in the marinade, turning to coat and rubbing the marinade into the slits. Leave the chicken to marinate in the refrigerator overnight.) Turn the marinating chicken once or twice while it's in the refrigerator.
  • When you are ready to cook, take the chicken out of the refrigerator, line a large roasting pan with foil, lay a rack over the pan so air can circulate under the roasting chicken, and pre-heat your oven to 425.
  • Turn the chicken pieces once after 30 minutes of cooking time, then roast for another 10 to 15 minutes, or until slightly charred on the second side, Poke one with a skewer to make sure the juices run clear. Enjoy!

Wednesday, June 17, 2015

Pina Protein Colada by Vi

Submitted by: Chanel


6 ice, pure & filtered
1 scp. protein powder, BioTrust Low Carb, vanilla
1/2 c. pineapple, fresh, organic
1 c. coconut milk, unsweetened, full-fat, organic, canned
1/4 c. yogurt, greek, plain, full-fat, plain, organic


Combine all ingredients in blender. Blend on high speed for one minute.

Tuesday, June 16, 2015

18 Healthy Dip Recipes You will Love To Try

If you've got a party coming up and want to get crazy with the dip but also want to keep calories and fat down, we've got 18 healthy recipes for you to make! In this collection you'll find everything from beetroot dip to guacamole dip.
Beet Hummus with Cilantro and Feta
Beet Hummus with Cilantro and Feta

2. Green Goddess Hummus

Green Goddess Hummus
This green hummus will make you feel downright divine. Recipe here.

3. Fresh Dill Tzatziki

Fresh Dill Tzatziki
Dip it, spread it, or spoon it; this cucumber-yogurt dip is very versatile. Recipe here.

4. Golden Beet and Carrot Dip

Golden Beet and Carrot Dip        
This vegetable dip has a cool, earthy taste that’s great as a sidekick for your BBQ dishes. Recipe here.

5. Avocado Hummus

Avocado Hummus        

6. Zesty Black Bean Dip

Zesty Black Bean Dip        
Serve this with tortilla chips or raw veggies. Recipe here.

7. Sun-Dried Tomato Basil Hummus

Sun-Dried Tomato Basil Hummus
Like a little Mediterranean ocean of hummus. Recipe here.

8. Strawberry Avocado Salsa

Strawberry Avocado Salsa        

9. Pomegranate Baba Ghanoush

Pomegranate Baba Ghanoush        
Goes great with pita bread. Recipe here.

10. Red Pepper Kopanisti

Red Pepper Kopanisti
This traditional Greek dip is a mix of roasted red peppers and feta cheese. Recipe here.

11. Roasted Garlic And White Bean Hummus

Roasted Garlic And White Bean Hummus
White beans have a nutty flavor and smooth texture that’s great for dips. Recipe here.

12. Peanut Butter Fruit Dip

Peanut Butter Fruit Dip        
This protein-packed yogurt dip is a chill way to end a meal. Recipe here.

13. Summer Peach Salsa

Summer Peach Salsa
Take a bite out of summer with this sweet, fruity salsa dip. Recipe here.

14. No-Bake Yogurt Spinach Dip

No-Bake Yogurt Spinach Dip
A great way to start any summer dinner party. Recipe here.

15. Lime Cilantro Hummus

Lime Cilantro Hummus        
Taste the tang with this citrusy hummus. Recipe here.

16. Whipped Basil Feta Dip

Whipped Basil Feta Dip
Dive right into this creamy, fragrant basil dip. Recipe here.

17. Buffalo Cauliflower Dip

Buffalo Cauliflower Dip        
Wings are great, but this is a lot easier to make. Recipe here.

18. Pineapple Guacamole

Pineapple Guacamole
Please make sure to eat this with a piña colada in hand. Recipe here.

Monday, June 15, 2015

Amazing Benefits Of Pineapple

The pineapple is native to southern Brazil and Paraguay, the modern fruit having been developed by native peoples from an almost inedible wild species. Pineapple is a tropical, perennial, drought-tolerant plant. it grows up to 5-8 ft in height and spreads around about 3-4 feet radius cover. It is essentially a short, stout stem with a rosette of waxy long, needle-tipped leaves. The most significant nutritional elements of pineapple are high quantities of vitamin C, manganese and the enzyme bromelain.

1. Anti-Inflammatory – Different parts of the plant have the above traditional uses for a variety of ailments and their effectiveness could be due to the enzyme bromelain, which is extracted from the plant stems (and also present in the juice in small amounts). It is sold as a digestive enzyme to break down proteins and is used medicinally for a diverse range of conditions from hay fever to burns. It’s primary property is anti-inflammatory.

2. Arthritis Benefits – Bromelain from pineapple, when combined with trypsin and rutin could be helpful in reducing inflammation and knee pain for osteoarthritis sufferers, with possible effects on rheumatoid arthritis as well, although the evidence is scant for the latter. Note that while there is some bromelain in the fruit, it is much more abundant in the inedible stalk. However bromelain is available in supplement form.

3. Bone Health – Manganese is one of the important elements needed for the growth and maintenance of healthy bones, helping to prevent loss of bone density and diseases such as osteoporosis that can lead to a higher risk of fractures. 100g of pineapple contains 44% of the RDA of manganese.

4. Kidney Benefits – Pineapple is a safe fruit for people suffering from chronic kidney disease due to its low potassium content (180mg per cup of chopped fresh fruit). It can provide good nutrition for anyone with a chronic condition.

5. Anti-Parasite – Pineapple has been used since old times in the Philippines as a traditional medicine against parasitic diseases.

6. Anti-Cancer – Foods containing bromelain have been linked to chemopreventive action, for example in correlation with colorectal cancer cells. Extract from the plant stems also shows antitumor activity. Vitamin C is also known to strengthen the body against developing cancer.

The Wikipedia page for Bromelain states regarding bromelain “No peer-reviewed research shows any efficacy against tumors”. This is to a certain extent misleading – as although the human research has not been done, there have been numerous scientific papers reporting on anti-cancer effects of bromelain in cell and animal studies: For example a 2012 study in the peer-reviewed Journal Of Medicinal Food “Bromelain-induced apoptosis in GI-101A breast cancer cells”, and a 2013 study in the peer-reviewed Cancer Investigation “Anticancer property of bromelain with therapeutic potential in malignant peritoneal mesothelioma”.

7. Digestive Aid – Bromelain is an enzyme that has been used for centuries as a digestive aid owing to its ability to digest proteins. Some people do not make enough digestive enzymes naturally and benefit from enzyme supplementation.

8. Boosts Immune System – Pineapple is very high in vitamin C. Vitamin C is well known to stimulate the immune system, supporting anti-bacterial and anti-viral action – it can be found in a natural form in pineapple (58% of the recommended daily amount in a 100g serving!).

9. Anti-Blood Clots – There is some evidence that bromelain may help keep platelets in the blood from sticking together, which in turn may help prevent blood clots. If this is the case, it may also promote bleeding in some people and hence might be avoided by people prone to prolonged bleeding.

10. Sinusitis Recovery – Some studies have indicated that bromelain from pineapple may help relieve the symptoms of sinusitis and speed recovery time.

11. Assists E. Coli And Bowel Diseases – Some animal studies have indicated that bromelain may help treat diarrhea related to E. coli infections and reduce inflammation in intestines of people with inflammatory bowel disease.

12. Sore Throat & Infection Remedy – The plant has been used for many years in traditional remedies as a diuretic, to quicken labor, for sore throats, seasickness and venereal disease. Native people in Panama use the leaf juice as a purgative, emmenagogue (stimulates menstruation) and to treat intestinal worms.

13. Fluid Retention – The roots have been used to treat oedema / edema (fluid retention) in Africa and the rind extract for both fractures and hemorrhoids! Scientific research is limited so the evidence is mainly experiential for many of these indications – hopefully the research will begin to investigate more of these potential uses!

Sunday, June 14, 2015

Step by Step Coconut Flour Pizza Crust Recipe


4 large eggs...
1/4 cup coconut flour
1/4 cup sour cream
1 teaspoon chopped garlic (optional)
1 tablespoon pizza spice or Italian seasoning
1/2 cup shredded parmesan cheese
1/4 tsp sea salt - olive oil

You can make in advance and freeze base to use later.

Full recipe and instructions here:…/06/paleo-pizza-update.html

Thin Mints

Submitted by: Regina Galbick


1 c. almond flour, organic
1/4 c. coconut flour, organic
1/2 c. coconut sugar, organic
1/4 c. cacao powder, raw, organic
1/4 tsp. sea salt, unrefined and pure
1 egg, omega-3, cage-free, organic
1 stick butter, unsalted, organic, raw or unpasteurized, grass-fed/pastured
12 oz. chocolate chips, dark, 70%, raw, organic
1 tsp. peppermint extract, organic


Sift together the almond flour, coconut flour, cocoa powder, salt, and stevia until mixed. Add in the egg, butter, and 1/2 teaspoon of peppermint extract and mix until it forms a dough. Roll the dough into a log on some parchment paper and put in the refrigerator or freezer to chill. Preheat your oven to 375°F. When the dough is solid, using a sharp knife, cut out cookies that are roughly 3/8-inch thick. Lay the cookies out on a baking tray. They can be placed close together because they don't really spread. There should be about 24 cookies. Bake for 18-20 minutes. Remove the cookies from the oven and allow them to cool until they’ve hardened. Make the coating by melting the chocolate chips and mixing in the remaining 1/2 teaspoon of peppermint extract. One by one, dip the cookies into the melted chocolate to coat both sides. The chocolate should be fairly runny and only coat in a small layer. If the chocolate is thicker, heat it up until it melts more. Lay the cookies onto parchment paper and refrigerate to fully harden. These will keep 2 weeks in the refrigerator. Enjoy!

Saturday, June 13, 2015

Chocolate Chia Seed Pudding

  • 1 1/2 cups coconut milk
  • 1/3 cup chia seeds
  • 1/4 cup unsweetened cocoa powder
  • 2-5 Tbsp honey or maple syrup
  • 1/2 tsp ground cinnamon (optional)
  • 1/4 tsp sea salt
  • 1/2 tsp vanilla extract (optional)
  1. Add all ingredients except sweetener to a mixing bowl and whisk vigorously to combine. If not blending, sweeten to taste with honey at this time. If blending, you can sweeten later with honey or maple syrup. Leave it covered in the fridge overnight or at least 3-5 hours. Enjoy!

Wednesday, June 10, 2015

Spicy Quinoa, Cucumber and Tomato Salad


1 cup quinoa
3 cups water
Salt to taste...
2 cups diced cucumber
1 small red onion, finely minced (optional)
2 cups finely diced tomatoes
1 to 2 jalapeño or serrano peppers (to taste)
1/2 cup chopped cilantro, plus several sprigs for garnish
2 tablespoons fresh lime juice
1 tablespoon red wine vinegar or sherry vinegar
3 tablespoons extra virgin olive oil
1 avocado, sliced, for garnish

Zucchini Noodles with Cilantro Lime Chicken


 3 medium zucchini* (about 1 1/2 pounds)
4 tablespoons olive oil, divided...
1 pound boneless, skinless chicken breasts, cut into 1″ pieces
1/2 teaspoon cumin
1 teaspoon sea salt, divided
1/4 teaspoon ground black pepper
1 cup cherry tomatoes
2 teaspoons seeded, minced jalapeño
Juice of 1 medium or 1/2 large lime
3/4 cup cilantro, chopped

Click for recipe:

Tuesday, June 9, 2015

Spinach and Sausage Scramble

Submitted by: Isabel De Los Rios


1 tbs. coconut oil, raw, extra-virgin, organic
2 oz. sausage, turkey, breakfast, free-range, organic
1 c. spinach, baby, fresh, organic
1/2 tsp. oregano, fresh, organic
4 egg, omega-3, cage-free, organic
sea salt, unrefined, & fresh ground pepper, organic to taste
2 oz. cheese, mozzarella, whole fat, raw, grass-fed or pastured, organic


Heat the coconut oil over medium heat in a skillet. Add the chopped sausage, torn spinach, and oregano. Cook, stirring, until spinach starts to darken and wilt. While the sausage and spinach mixture is cooking, beat the eggs in a bowl with a sprinkle of salt and pepper. Add the eggs to the skillet and cook, stirring constantly, until mixed and scrambled. Add the cheese when the eggs are nearly done.

Energy Boosting Fruit Smoothie

Submitted by: Debra Roth


0.5 banana, fresh, organic
1/3 c. mixed berries, frozen, any type, organic
1/2 c. yogurt, plain, full-fat, organic
1/2 c. ice, pure & filtered
1/4 c. coconut milk, unsweetened, full-fat, organic, canned


Put fresh or frozen berries in blender and pulse until smooth. Add banana and yogurt and pulse until mixed. Add crushed ice cubes and milk and pulse until you have a smoothie made to the consistency you like. Share with someone or split in half and freeze the half you are not drinking (this will be an icy for dessert). Enjoy! Each serving has about 1 1/2 carbs in it.

Garlic Spaghetti Squash

Squash provide numerous health benefits. The vegetable is high in vitamins A, B6, and C, folate, magnesium, fiber, riboflavin, phosphorus, and potassium. That's a serious nutritional power-packed veggie. Yellow squash is also rich in manganese.

It is a good source of fiber, potassium, and several other key nutrients. The nutritional content of squash makes it beneficial for digestion, blood pressure, and for healthy skin and hair, among others. Squash can enhance or form the basis of a range of sweet and savory dishes.

One cup (205 grams) of cooked butternut squash has only 83 calories and provides 7 grams of filling fiber — making it an excellent choice if you want to lose excess weight and body fat. Many studies have found that a higher dietary fiber intake promotes weight loss and reduces body fat.

  • 1 small spaghetti squash
  • 2 tbsp. butter
  • 2 cloves garlic, finely minced or 1/2 tsp powder
  • Salt and pepper to taste
  • 1/4 cup shredded fresh parmesan cheese (optional)
  • Preheat oven to 375F. Pierce squash a few times with sharp paring knife (to let steam escape). Bake spaghetti squash for 60 minutes. Let squash cool for 10 minutes.
  • Cut squash in half, lengthwise. Use a fork to remove and discard the seeds. Continue using fork to scrape the squash to get long, lovely strands.
  • Heat a large saute pan with the butter and the garlic over medium-low heat. When garlic becomes fragrant, add parsley, salt and spaghetti squash strands. Toss well, sprinkle in the parmesan cheese. Enjoy!

Monday, June 8, 2015

Marinated Cucumbers, Onions, and Tomatoes

Submitted by: Fay Ozako


3 medium cucumbers, peeled and sliced 1/4 inch thick...
1 medium onion, sliced and separated into rings
3 medium tomatoes, cut into wedges
1/2 cup vinegar
1/4 cup honey
1 cup water
2 teaspoons salt
1 teaspoon black pepper
1/4 cup olive oil
1 teaspoon chopped fresh mint (optional)


Combine all ingredients in a large bowl. Toss well to mix. Refrigerate at least 2 hours before serving. Enjoy!

The Truth About Cast Iron Pans: 10 Facts You Need To Know

Cooks seeking alternatives to toxic non-stick cookware often find themselves in a bind. Stainless steel, which seems to be the healthiest alternative, is expensive, and it does not lend itself well to cooking eggs, pancakes and other dishes that non-stick cookware typically excels at. If you have not yet discovered the benefits of cast iron cooking, here are 10 reasons to buy and use a cast iron skillet.

1. Avoid Toxic Fumes

Replacing a non-stick skillet with a cast iron one allows you to avoid the toxic fumes that accompany most non-stick cookware. Cast iron can also replace aluminum cookware, which may also pose health hazards.

2. Use in oven

Besides the stove, you can use a cast iron skillet in the oven, at any temperature. This comes in handy for making corn bread, frittatas, and flat bread.

3. Nonstick

Surprisingly, a preheated cast iron skillet rivals the qualities of non-stick cookware, as long as it is properly seasoned and cared for. You can quickly move up this short learning curve by talking with employees at your local cookware store or by reading a book or Internet article about cast iron care.

4. Easy Clean up

Cast iron is easy to clean up. Not only does food easily lift off from cast iron cookware, soap is not needed or recommended, since it erodes the seasoning.

5. Health Benefits

You can actually boost your iron intake from eating food cooked in cast iron cookware. This vital mineral is crucial for maintaining energy levels, and it helps strengthen immune systems.

6. Inexpensive

Cooks looking to replace non-stick cookware often investigate stainless steel. However, a high-end, 12-inch stainless skillet runs well over $100, while a similar-sized cast iron one costs less than $30.

7. Food cooks beautifully.

Using a cast iron skillet you can create restaurant-quality, homemade fish sticks, potato pancakes and French toast, complete with golden brown, crispy exteriors. Contrast this with non-stick cookware, which makes browning nearly impossible.

8. Sturdy/Wears well

Since it does not scratch, there is no need to use plastic utensils, and there is no fear of using your
silverware to stir or scoop. It lasts for so long that many people still use cast iron cookware inherited from their parents and grandparents.

9. Any heat source can be used

In an emergency, cast iron cookware can be used over any heat source. As such, many disaster planning lists include cast iron as the survival cookware of choice.

10. Proven over years

It has been used for thousands of years. Natural News readers already understand how new technologies are often the least healthy, while those used by earlier generations are often more beneficial and more in line with how we are designed. Our cookware choice is no exception.

The Drawbacks of Cast Iron...

Although there are many benefits to cast iron cooking, make sure to understand the drawbacks before you start: cast iron pans are very heavy; they require intentional maintenance in order to keep them rust-free and non-stick; and care is needed if you have a glass-top stove.

With that in mind, they're still a great choice. Once you take the plunge, you will wonder why it took you so long to start!

Sunday, June 7, 2015

BLT Egg Bake

Submitted by: Melissa Pruitt


1 tsp. coconut oil, raw, extra-virgin, organic
1/4 c. cheese, parmesan, raw, organic
1/2 tsp. rosemary, fresh, organic
1/2 tsp. thyme, fresh, organic
1 tbs. parsley, fresh, organic
8 egg, omega-3, cage-free, organic
4 pce. bacon, uncured, nitrate-free, organic, pastured
1/4 c. spinach, fresh, organic
sea salt, unrefined, & fresh ground pepper, organic to taste
1/2 c. cherry tomato, fresh, organic


Heat oven to 375°F. Grease a glass pie dish with coconut oil. Combine the grated Parmesan cheese, minced fresh rosemary, minced fresh thyme, and minced fresh parsley in a small bowl. Crack 8 eggs into the greased pie dish, taking care not to break the yolks. Sprinkle bacon (cooked and crumbled), spinach (sauteed and chopped), and the cheese-herb blend over the eggs. Finish with a dash of salt and freshly ground pepper. Bake for 10-15 minutes until the eggs have achieved desired doneness: less time for runny yolks, more time for firm yolks. Serve immediately! So quick and easy!

Spicy Asian Chicken

Submitted by: Tammy Smith


1 lbs. chicken breast, skinless, organic, free-range
1/2 c. coconut oil, raw, extra-virgin, organic
6 tbs. soy sauce, wheat-free, organic
4 tbs. honey, raw, unfiltered, organic
2 tsp. vinegar, apple cider, organic, unfiltered, raw
1/2 tsp. garlic powder, organic
1/2 tsp. onion powder, organic
3/4 tsp. red pepper flakes, crushed, organic
4 c. celery stalk, fresh, organic


Preheat oven to 375°F. Line a baking sheet with parchment paper. Wash and dry chicken well. Cut into tenders. Heat coconut oil in a skillet. When oil is hot, fry chicken until light brown. Drain on paper towels. Make a sauce by mixing together soy sauce, honey, apple cider vinegar, and seasonings. Coat chicken in sauce, and place on a baking sheet. Bake for 15 minutes. Serve with celery sticks.

Saturday, June 6, 2015

Rainbow Fruit Salad

 So this is about as easy as it gets to eat healthy. And I guarantee that if you make this at home or bring it to a party you're going to be a superstar. And it's super easy to make. Seriously, it should take like 10 or 15 minutes to knock this out. Maybe more if you want to get all crazy creative with knife skills.

Got kids? Get them to help you! At a minimum they can peel the bananas and the oranges. If you trust them with a butter knife, they can cut the bananas and the strawberries. And there are some great upside to getting the kiddos involved-

Kids are much more likely to eat foods they help prepare
You'll be teaching them some beginning knife skills
They'll learn that great food doesn't need to come out of a box
This is a beautiful salad that they'll proud of.
Rainbow Fruit Salad Recipe

2 ripe organic bananas

3 organic mandarin oranges, peel and section

4 organic kiwis peeled and sliced

1 lb of organic pineapple diced

6 oz of organic blackberries

12 oz of organic blueberries

1 lb of organic strawberries sliced

Honey Lime Dressing

1/4 cup of organic honey

2 tsp organic lime zest

1 Tbsp fresh lime juice


Mix all of the fruit in a bowl. Hint: Use a bigger bowl than you think you'll need to keep ingredients from falling out while mixing. The best way to mix is to use your (super clean washed) hands. Be gentle to keep the fruit from breaking up.
In a separate bowl, whisk together the honey, lime juice and lime zest. Taste the dressing (always taste!) before adding it to the salad. If you think it needs a little more zing or more sweetness now is the time to make your adjustments.

Pour Honey lime dressing over fruit and toss (with your hands) until the fruit is evenly covered!
Cover and refrigerate until ready to serve.

Simple Lemon Tart

Simple Lemon Tart

1/2 cup butter, melted...
3/4 cup coconut flour
1/2 tsp sea salt
2 large eggs
1 tsp lemon zest
1 tbsp honey

3 large eggs
1/2 cup honey
1 tbsp lemon zest (about 1 lemon’s worth)
1/2 cup lemon juice (I used two lemons)
1/2 cup butter, melted
Check out recipe:

Lemon Bars

Lemon Bars

1 cup almonds
1 cup pecans...
1/4 cup medjool dates (about 6 of the regular size)
1/4 cup coconut oil
1/2 tsp pure vanilla extract
1/2 tsp Celtic sea salt
1 egg

the juice from 4 lemons (approx. 3/4 cup)
1 tsp lemon zest
8 eggs
1/2 tsp pure vanilla extract
1/2 cup raw honey
1 TBSP arrowroot flour + 1/2 TBSP of hot water

Check out recipe:

Fruit & Nut Grain-Free Bars

Fruit & Nut Grain-Free Bars

1/3 cup pure honey
2 tablespoons coconut flour
1 tablespoon all-natural almond butter...
1/8 teaspoon sea salt
1 1/3 cups chopped whole nuts
1/2 cup chopped dried fruit
1 cup unsweetened coconut flakes (not finely shredded coconut)

Check out recipe:

Picnic-Style Basil Lemon Chicken Drumsticks

12 chicken drumsticks
For marinade:
3 TBS butter, ghee*, or coconut oil, melted
4cloves fresh garlic
1/4 cup fresh lemon juice
1/2 cup fresh basil, roughly chopped
1 tsp celtic sea salt (like this)

Check out recipe here:…/

Friday, June 5, 2015

Chicken Club Lettuce Wraps

  • 1/2 cup chopped cooked chicken breast ...
  • 3 tbsp. chopped Fuji apple
  • 2 tbsp. chopped black or red grapes
  • 2 tbsp. Adams Crunchy Peanut Butter
  • 1 tbsp.. lite mayonnaise
  • 2 tsps. honey
  • Iceberg lettuce
  • Chop chicken meat and fruit, mix in bowl. Mix in peanut butter, mayonnaise and honey.
  • Spoon into open lettuce leaf, roll and serve.