BREAKFAST:
Almond Pancakes
1 1/2 cup almond meal
3 eggs
1/4 cup unsweetened almond milk
2 Tbsp coconut oil or grass-fed butter, melted
1/4 tsp. sea salt
1 tsp cinnamon powder
Stevia powder to taste, start with 1/2 tsp. then add if necessary
You can substitute 1 large banana mashed or pureed. Mix ingredients together and melt 1 Tbsp. coconut oil in a pan. Add 2 Tbsp. of batter at a time to pan and cook until light brown or until cooked through on both sides. Top with applesauce, blueberries, plain yogurt or almond butter. Enjoy these hearty, yummy pancakes!
Coconut Pancakes with Applesauce
5 eggs
5 Tbsp. coconut flour
2 Tbsp. coconut oil
1 tsp. vanilla extract
1/2 – 1 tsp. stevia powder (I like the Sweetleaf brand)
1/2 cup applesauce, unsweetened
Whisk all ingredients, except coconut oil and applesauce, together or blend with handheld blender. Heat 1 Tbsp. coconut oil in a large pan until melted. Scoop out 2 Tbsp. of pancake batter at a time and cook either side until very light brown or cooked through. Place 1-2 Tbsp. of applesauce on top of pancakes for a yummy breakfast treat.
Greek Style Scrambled Eggs
2 Eggs, beaten with 1/4 cup unsweetened almond milk
6 olives, cut into half
1 oz. goat cheese
1 Tbsp. sauerkraut
Sea salt, to taste
Scramble eggs in a pan until well done. Take off the stove and top immediately with goat cheese so it melts a little. Then add salt, olives and sauerkraut. This is a great breakfast to keep you full if you know you won’t have time for a snack for awhile.
German Pancakes
6 eggs
1/2 stick butter
1 tsp. vanilla
1 cup unsweetened almond milk
1/2 tsp. sea salt
1 cup almond flour
1 tsp. cinnamon powder
Stevia, (1 dropperful liquid stevia or 1 tsp. powdered stevia
Place butter in a glass pie pan and place in oven at 325 degrees. While butter melts in oven, mix together the rest of ingredients in a bowl. Take pie pan out of oven and pour mixture in pan and cook for 20-25 minutes. Top with sliced banana, peaches, or strawberries or plain yogurt with stevia. Yum!
LUNCH:
Chicken Cashew Salad
3 oz. chicken pieces
2 cups romaine lettuce
1 Tbsp. cashews
1/4 avocado, sliced
1 Tbsp. each balsamic vinegar and olive oil, whisked
Combine ingredients and top off with vinegar and oil.
DINNER:
Salmon Patties and Green Peas
2 10 oz. cans of wild caught salmon
2 eggs, beaten
1/4 cup unsweetened shredded coconut
Sea salt and pepper, to taste
Use a fork to combine ingredients together. Take 2 Tbsp. of mixture and form into a patty and fry in a pan with 1 Tbsp. melted coconut oil. Cook until slightly brown and flip over and cook the other side. Steam green peas and place a patty over green peas. I love this recipe. You can double the recipe and have patties to last you and your family 2-3 days. It is also great to take for lunch!
Taken from Cara (2010) Salmon Patties and Green Peas at http://www.healthhomehappy.com/2010/04/salmon-patties-with-green-peas.html
Baked Italian Portobellos
4 Portobellos
8 oz. Marinara Sauce – (tomato and basil by Cadia brand)
24 Kalamata olives
4 oz. Chicken, pieces sautéed in olive oil and salt
4 oz. goat cheese
2 tsp. Italian seasoning
Place portobellos top down on a lined baking sheet and bake at 350 degrees for 6-8 minutes. Then place 2 oz. marinara sauce, 1/2 tsp. italian seasoning, 1 oz. chicken, 6 olives and 1 oz. goat cheese on each mushroom. Bake at 350 for 20-25 minutes.
Crockpot Chicken Soup
2 boneless chicken thighs
1 can unsweetened, full fat coconut milk
1 Tbsp. olive oil or butter
1 tsp. turmeric powder
1/4 tsp. black pepper
1/2 tsp. each cumin, coriander powder and sea salt
4 cloves garlic, minced
1 inch fresh ginger, chopped finely
1 cup bone broth
1 1/2 cups carrots
2 cups broccoli
Place 1 Tbsp. olive oil or butter at base of crockpot and add turmeric, black pepper, salt, cumin, coriander, garlic and ginger. Turn on low setting and cover. Meanwhile, chop chicken, carrots and broccoli into pieces and add into crockpot. Then add coconut milk and broth. Cover and cook on high for 5 hours or cook on low overnight in crockpot. Season with more salt if needed when done. This soup also freezes well if you want to double the recipe for extra.
Sweet Potato Patties
1 large sweet potato
1/2 onion, chopped finely
1/2 tsp. sea salt
3 eggs, beaten
3 Tbsp. almond meal
2 cups kale, finely chopped
4 Tbsp. grass-fed or pasture-raised butter, (you can substitute with coconut oil or ghee as well)
Steam sweet potato until soft. Place in food processor and blend until smooth. Place eggs, onion, almond meal and salt in a bowl and stir. Pouring a little at a time, stir in sweet potato puree and kale. Heat a skillet on low-medium and melt 1 Tbsp. butter in skillet. Place 2 Tbsp. of mixture onto skillet and cook until both sides are brown. It is easier to cook if you make the patties small. I usually use a large skillet and will fit 4 patties at a time when cooking. This is one way I have been able to get my daughter to eat veggies!
SNACKS:
Chocolate Almond Balls
2 cups raw almonds
2 1/2 Tbsp. coconut oil, melted
3 Tbsp. raw cacao powder,
1/2 tsp. sea salt
1 Tbsp. raw honey or stevia to taste
First place almonds in a food processor and blend until broken into fine pieces. Add the rest of ingredients and blend until it begins to lump together. If needed add more coconut oil. Then scoop 1 Tbsp. of mixture, roll into a ball and roll it into cacao powder, place in glass bowl and put in refrigerator. I like mine cool and they will harden in the fridge due to the coconut oil. These balls are my new addiction! Feel free to add 2 Tbsp. of slippery elm powder for more gut healing balls. You will probably need to add another TBSP of coconut oil if you add slippery elm powder.
Almond Coconut Balls
8 oz. almond butter
1 Tbsp. honey
2 Tbsp. ground flax seeds
1 Tbsp. coconut oil
1/2 cup walnut pieces
2 tsp. cinnamon powder
1/2 cup shredded coconut
Stir ingredients together, except coconut. Scoop out 1 Tbsp. at a time, wet hands and roll into a ball into shredded coconut. Rinsing your hands under cool water prevents the balls from sticking to your hands when you roll them.
Heal Your Gut Almond Balls
8 oz. almond butter
2 Tbsp. slippery elm powder or 1 Tbsp slippery elm powder and 1 Tbsp. marshmallow root powder (mountainroseherbs.com)
2 Tbsp. ground flax seeds
1 Tbsp. coconut oil
1/3 cup unsweetened cacao powder or unsweetened shredded coconut
stevia powder (Sweetleaf brand), to taste
Stir ingredients except cacao/shredded coconut. Scoop out 1 Tbsp. at a time and roll into cacao powder or shredded coconut.
Cheesey Kale Chips
I tried making these in the oven and they don’t compare to dehydrating them. So if you have a dehydrator, these taste as good if not better than the ones in the health food stores. Here we go!
1 bunch curly kale, destemmed and cut into medium pieces
3/4 tsp. sea salt
1/2 tsp. garlic powder
2 Tbsp. olive oil
1/2 cup raw cashews
1/2 cup nutritional yeast
1/4-1/2 cup water
Place all ingredients, except kale, in a blender and blend until smooth. It should be slightly runny, not as thick as a thick paste so you can easily pour it out. Place kale in a bowl and pour mixture over kale. Combine, with hands, so kale is coated with mixture. Place kale leaves in dehydrator and follow your dehydrator’s directions. Make sure to leave space in-between leaves in dehydrator. Mine cooks at 125 degrees for 8-10 hours and comes out perfect.
DESERTS:
Yogurt Snack
6 oz. plain full fat goat yogurt
1 Tbsp. 65% chocolate chips (sunspire brand)
1 Tbsp. almond butter
stevia, to taste
Cacoa Oatmeal Cookies
1 1/2 cups gluten free oatmeal (Bob’s Red Mill)
1/4 cup butter (Kerygold’s)
2 Tbsp. unsweetened cacoa powder
1/3 almond milk, unsweetened
4 Tbsp. peanut butter
1 tsp. vanilla
1/8 tsp. sea salt
stevia, to taste
Place butter in a pan and heat until butter is melted. Stir in oatmeal until coated. Then add the rest of the ingredients until peanut butter is melted. Take out mixture 1 Tbsp. at a time and place on a flat pan, lined with parchment paper. Place in refrigerator until firm and enjoy. These cookies will need to remain in the refrigerator to stay firm.
DRINKS:
Soda Substitute
12 oz. sparkling water, peligrino
1 orange, squeezed or 1 lemon squeezed
Pour fluids into a large glass or thermos and stir.
Cinnamon Almond Milk
12 oz. unsweetened almond milk
1 teaspoon cinnamon powder
1/4 teaspoon stevia powder
Heat almond milk in a pan until warm. Stir in cinnamon and stevia.
Blueberry Green Smoothie
6 oz. frozen blueberries
1 scoop vanilla protein powder
1 Tbsp. ground flax seeds
1 1/2 cup spinach
8-10 oz. water
Blend ingredients together in a blender until smooth. Add more water for thinner consistency and less for thicker consistency. You can substitute kale, chard or romaine lettuce for the spinach in any of these smoothies. You can also substitute other berries or mixed frozen berries for blueberries. Enjoy!
Chocolate Coconut Smoothie
6 oz. frozen blueberries or other berry
1 scoop vanilla protein powder
1 Tbsp. ground flax seeds
1 1/2 cup spinach
1 Tbsp. unsweetened shredded coconut
1 Tbsp. raw, unsweetened cacao powder
8-10 oz. water
Blend ingredients together in a blender until smooth. Add more water for thinner consistency or less for thicker consistency. This is my go to smoothie when I am craving chocolate!
Creamy Avocado Chocolate Smoothie
4 oz. frozen blueberries
1/2 banana
1 scoop vanilla protein powder
1 1/2 cup spinach
1 Tbsp. ground flax seeds
1/4 large avocado
1 Tbsp. raw, unsweetened cacao powder
8-10 oz. water
Blend ingredients together in a blender until creamy!
Cashew Vanilla Smoothie
6 oz. frozen blueberries or strawberries
2 Tbsp. raw cashews
1 scoop vanilla protein powder
1 Tbsp. ground flax seeds
1 1/2 cups spinach
8-10 oz. of water
1 tsp. vanilla extract
Blend ingredients together in a blender until smooth.