Healthy Recipes for you and your family
1 lb. breakfast pan sausage
1 ½ cups cubed butternut squash
8-10 Brussel sprouts, quartered
2 tbsp. coconut oil
1. Melt coconut oil in skillet over medium heat
2. Cook sausage, squash and sprouts all together until sausage is done and veggies are tender
3. Covering during cooking will help get tougher veggies cooked thoroughly without burning your sausage
Tips: fry 1-2 eggs in butter or coconut oil and serve with the hash.
1. Blend together until smooth
2. Pan fry in coconut oil, ghee or butter
3. Serve with above fats, cinnamon, toasted coconut, almond butter, berries, etc.
2-3 chicken tenders per family member, thawed (preferably no anti-biotics and free range)
flour (gluten free)
garlic powder, sea salt, pepper, season salt, whatever you want in flour for taste
bread crumbs, seasoned (gluten free)
1-3 eggs (depending on how many tenders you make)
coconut oil or lard
1. Dip tenders in egg, then in flour, then dip in egg again, then finish off with bread crumbs
2. Fry in heated oil on each side until cooked thoroughly.
3. Serve with cooked organic rice seasoned, or baked potatoes, and veggie of choice
Healthy Mac and Cheese
2 cups uncooked elbow macaroni - whole wheat, low glycemic, gluten free... any will work!
1 tablespoon butter
1 small yellow onion
1 small butternut squash (4-5 cups cubed)
5 cups chicken or vegetable broth
¾ cup milk
1 teaspoon salt
⅔ cup shredded cheese, preferably raw dairy
parsley for topping
salt and pepper to taste
1. Cook the macaroni according to package directions. Drain and set aside. Heat the butter in a large skillet over medium low heat. Cut the onion into thin rings and add to the butter in the pan, sauteing over low heat until fragrant and golden, about 20 minutes.
2. Meanwhile, remove the skin and the seeds from the squash. Cut the flesh into small cubes. Bring the broth to a boil and add the squash. Cook for 5-7 minutes or until fork tender. Drain, reserving ½ cup broth, and transfer squash to the blender. Add the onions, milk, salt, and reserved broth and puree until completely smooth and creamy. This should yield about 4 cups sauce.
3. Pour the pureed sauce over the cooked noodles and add the shredded cheese. Stir to melt the cheese; add water or milk to adjust consistency as needed.
Hamburger beef soup
1 lb. hamburger, cooked
4-5 medium to large potatoes
1/2 bag of each corn, green beans, peas, and whatever veggie you want
1-2 carrots cut or diced
1 can of tomato sauce
1 can of diced tomatoes
1-2 cups of beef broth
2 tbsp. butter
Garlic, sea salt and pepper to taste
Optional: 1 can of black beans or any kind of beans
1. Brown hamburger
2. Cut potatoes, and carrots
3. Add hamburger, potatoes, carrots, tomato sauces and diced tomatoes, and all the rest of the veggies, butter, bouillon and spices to a large pot.
4. Cook on medium heat for about 30-40 mins, until the potatoes and carrots are done. Stir occasionally.
Chicken Salad Lettuce Wrap
4 c. leftover, cooked chicken
3 c. diced celery
1 c. sliced red grapes
2 tsp. lemon juice
2/3 c. home made mayo (1 cup oil-olive, avocado, 1 egg, 1 tbsp. lemon juice, 2 tsp mustard, sea salt and pepper.)
1/4 c. chopped walnuts
sea salt & pepper to taste
1. Place all ingredients in a food processor, except oil.
2. Turn on food processor and slowly pour the oil until thoroughly blended.)
3. Place all ingredients in a bowl and mix together.
4. Scoop into lettuce wraps, or lettuce bowls.
Black Bean Brownies
Total time: 55 mins
1 can 15 oz. black beans, drained
½ cup cacao powder
4 tbsp. coconut oil, melted
¾ cup raw honey
2 tsp stevia (optional)
1 tsp vanilla
½ gluten free flour
¼ tsp sea salt
¼ cup water
1. Preheat oven 350
2. Blend all ingredients together
3. Pour ingredients into a greased 8x8 pan and bake for 40 mins
4. Allow to cool for 10-15 mins
Egg roll in a bowl
1 pound hamburger or ground pork
1 head of cabbage (red or regular is fine)
1-2 beets, shredded
1 teaspoon ginger (minced or powder)
1/3 cup liquid amino
2 tbsp. oil (coconut preferably)
Leeks or green onion (1 for a big batch)
Any extra veggies of your choice
1. In a small bowl, combine the garlic, ginger, amino, and oil. Set aside.
2. In a large skillet, brown the meat over medium-high heat
3. Add the shredded cabbage, and whatever you want in the mixture-snap peas, carrots, etc.
4. Add sauce mixture to the meat and veggies. Stir and cook for about 3-5 mins, until the cabbage has just begun to wilt, but is still crunchy.
5. Serve with rice, or noodles.
Always include at least a small amount of fat
or it will not satisfy hunger
•Organic dried fruit like raisins, apricots or dates.
•Carrot sticks and hummus
•Apple slices and nut butter
•String cheese and a piece of fruit
•Raw nuts or trail mix
•Carrots or celery and bean dip
•Popcorn (homemade air popped)
•Celery sticks and nut butter
•Any fruit, preferably in season
•Avocado on rice crackers
•Sliced cucumbers with olive oil, lemon & sea salt
•Carrot Sticks or other raw veggies (cucumber, snap peas, peppers, radishes, jicama,)
•Olives Green or Black from a can
•Trader Joe’s banana chips with guacamole
•Trader Joe’s roasted seaweed
•Bare fruit apple chips
•Two moms In the Raw granola bars
•Dips made from pureed roasted red peppers, eggplant or beans
Chocolate avocado pudding
1 green tipped banana
1 avocado (mushy to the touch)
1/4 c cocoa powder/raw cacao powder
1/4 cup coconut milk or nut milk
1. Blend all the ingredients in a food processor/blender until smooth.
2. If you want thicker, leave the milk out. If you want it a bit creamier and thinner, add the milk. Top with coconut milk whipped cream and enjoy!
Gluten free, corn free, grain free corn bread
1/2 c butter or dairy free butter melted
3 Tbs honey
1 1/2 c blanched almond flour
1/2 c tapioca starch or arrowroot starch
2 tsp grain-free baking powder
1/2 tsp sea salt
1. Preheat oven 350.
2. Grease 8 or 9 inch baking dish.
3. In large bowl, whisk all ingredients together until smooth.
4. Pour in pan.
5. Bake for 20-25 min until golden brown on top. Cool for 10 mins.
Tips for healthy eating:
*Eating a full fat/full protein breakfast will get you through the morning without the afternoon crashes that occur when you eat a sugary breakfast.
*Make some breakfasts ahead of time so all you do is heat them up and save time in the morning.
*Make sure to wake up early enough to have a sit-down breakfast, so you digest your food, which helps you feel full longer.
*Make sure to always include a fat, protein and carb with each meal.
*Use only coconut oil, pork lard, tallow, palm oil, and saturated fats for high heat cooking. Olive, avocado, and other liquid at temp oils should be used at very low heat or cold.
*Stay away from canola, and vegetable oils, because they are highly processed and are already rancid when you buy them. Rancid oils cause inflammation in the body.
*General ratio for the macro nutrients 40-30-30 (40% carbs, 30% fats and proteins)
*Eat good 80% of the time and the other 20%, eat what you want. No one is perfect.
*Buy organic when possible.
*Snacking isn’t needed every day, but only when you have more activity, or you are lacking nutrients from other meals.
*Eat satisfying fats and proteins for snacks, rather than carbs, because then you won’t snack as often, or a lot