Tag Archives: dairy free

Quinoa Protein Pankakes

  • 3/4 cup brown rice flour
  • 3/4 cup quinoa flakes (make sure you get the flakes!  Find on Amazon or at heath food store)
  • 1/2 cup (roughly, 4 scoops) organic protein powder (I use brown rice vanilla protein)
  • 1/2-2/3 cup unsweetened organic applesauce
  • 1 cup organic almond milk
  • 5 packets stevia
  • 1/2 tsp. baking powder
  • 2 organic eggs
  • 1/2 cup organic berries (fresh or frozen- I buy the frozen organic berry mix from Costco and remove the strawberries)
  • 1 tsp. vanilla extract
  • 1 Tbsp. pumpkin pie spice (or cinnamon)
  • pinch of sea salt


Stir all ingredients together. Allow to sit for 1-2 minutes. Check the consistency, and see if you need to add any additional liquid. You want pancake batter consistency. *Pancake batter consistency is more liquid than cookie dough batter, but slightly less liquid than muffin consistency.

Heat a pan, and grease lightly with coconut, avocado, or walnut oil.

Using an ice cream scoop (or other spoon), spoon out two spoonful’s of batter to make one pancake.

Allow to cook on medium-low for about 2-3 minutes per side. The edges should firm-up (bubble slightly) before turning.

*Top with 1/2 cup pureed organic berries blended with 1/4 cup coconut oil and sweetened with a dash of stevia– or top with pure maple syrup (much higher in sugar)

Grass Fed Burger

grass fed burger


  • 1 small organic onion, coarsely grated (optional)
  • 1 pound organic grass-fed organic ground beef or ground buffalo
  • 1 teaspoon sea salt
  • 1⁄2 teaspoon freshly ground black pepper
  • 1 tablespoon avocado or walnut oil

Top with avocado slices, grilled mushrooms, sauerkraut and pickles, organic ketchup/barbecue sauce, etc.

Using your hands, gently mix onion, ground meat, salt, and pepper in a medium bowl. Gently shape into four 1 1⁄2”-thick patties (loosely formed patties will be more succulent).

Heat oil in a large skillet, preferably cast iron or stainless steel, over medium-high heat. Season patties with salt and pepper, place in skillet, and immediately reduce heat to medium. Cook 4–6 minutes per side for medium-rare. Serve on butternut or iceberg lettuce buns with desired toppings.


My new favorite salad!

Goat Cheese Salad

goat cheese salad

  • 3 cups Organic greens (spring mix and/or romaine)
  • 2 tbsp soft goat cheese
  • 2 tbsp organic dried cranberries (find at Trader Joe’s)
  • 4 tbsp pecan pieces

Dressing:  Oil to vinegar ratio is 50:50.  Here’s a link to my favorite vinegar- 18 year old aged.  Mix with an avocado oil or walnut oil.



Another good salad that’s high in omega 3’s:

salad        tessemae's        sardines

  • 3 cups organic greens  (remember to mix with dressing before adding toppings)
  • sardines (I like “Season Brand” sardines in olive oil from Costco); or add canned herring or wild Alaskan salmon
  • sliced hearts of palm (great price at Costco)
  • cherry tomatoes and sliced cucumber
  • 2 tbs salad dressing (I like Tessemae’s Southwest Ranch from Whole Foods)

Get creative and add: organic hardboiled eggs, any organic meat instead of fish, more organic veggies. (green/red/yellow pepper, peas, cucumber, radish, etc); organic uncured turkey bacon pieces, raw walnut pieces

Salmon Patties

salmon patties


  • 1 can Wild Alaskan Salmon
  • 2 organic eggs
  • 1 Tbsp. walnut or avocado oil
  • 1 Tbsp. lemon or lime juice
  • 1/4 of an onion, diced (optional)
  • 1 tsp dill (optional)
  • 1/4 box of Mary’s Gone Crackers, crumbled or add 1/2cup cooked quinoa or organic brown rice


Place all ingredients into a bowl and mix together. Form into patties. Cook 5 minutes on each side. Serve with grilled vegetables or side salad.

Veggies and Lamb- super quick!

lamb burger


  • Grilled Eggplant and Zucchini (I like Trader Joe’s brand in frozen food section- just heat and serve!)
  • Organic Tomato slices (optional)
  • Atkins Ranch California Style Frozen Lamb Patties (find at Whole Foods);  or make your own lamb patties (1lb ground lamb blended with 1 tsp rosemary, 1/2 tsp mint, 1 tsp thyme, 1 tbsp fresh lemon juice)  Form into patties and sear on each side- don’t overcook.


Warm eggplant and zucchini slices in pan on medium heat. No need to add oil.

Thaw lamb patties then sear on each side over medium/high heat until warm in center. Don’t overcook!


Stir Fry



Ingredients: (use only organic ingredients)

  • 2 lbs. organic ground turkey or shredded organic chicken
  • 1 garlic clove, minced
  • 1 med. onion, cut into 3 wedges
  • 4 med. carrots, julienne or diced
  • 1/2 c. sliced mushrooms
  • 3/4 c. green peppers, julienne or diced
  • 1/2 c. snap peas
  • 3 med. zucchinis, julienne or diced
  • 1/2 c. broccoli
  • 1/2 head of green cabbage
  • 1 can sliced water chestnuts
  • 1 tsp. Sea Salt


In a small pan, heat avocado or walnut oil in a skillet over med-high heat. Brown turkey or chicken until no longer pink. Drain if necessary.

In a large sauce pan or wok, heat avocado or walnut oil.  Saute garlic and onion until lightly browned.  Add in this order:  mushrooms, carrots, broccoli, zucchini, snap peas, green peppers, cabbage, and water chestnuts. Cook, stirring frequently, for 5 min. or until crisp-tender. Cover and steam if need to soften veggies further.  Add sea salt and sauce listed below.  Cook 2 min. longer.  Combine ingredients and serve.  Add more sauce if necessary.


Mix in equal parts mix:  Bragg’s Liquid Amino’s, San-J Szechuan, Coconut Aminos Teriyaki Sauce (see picture)IMG_2604

Blueberry Muffins- Low Carb



  • 1 Cup Nutiva Organic Coconut Flour (2 tbsp has 11 gm carbs- 8 grams fiber= 3 grams carbs total)
  • 1/2 tsp Sea Salt
  • 1 tsp Baking Soda
  • 1/2 tsp stevia extract (Whole Foods 365 stevia extract powder)
  • 1 Cup Organic Almond Milk
  • 6 Organic Eggs
  • 4 Tbsp Vanilla Extract
  • 4 Tbsp Nutiva Organic Virgin Coconut Oil
  • 4 Tbsp Nutiva Organic Chia Seeds
  • 1 Cup Organic Blueberries, Raspberries, Blackberries (I buy them frozen at Costco and remove the strawberries)


1. Preheat oven to 350 degrees.

2. Sift the coconut flour, baking soda & salt in a bowl.

3. In a blender or bowl mix the milk, eggs, coconut oil, stevia and vanilla.

4. Add the chia seeds and blend on low. Let sit for 5-10 minutes.

5. Pour the wet ingredients into the bowl with dry ingredients and mix well.

6. Spoon the batter into greased cupcake sleeves or tins.

7. Bake at 350 for 25-30 minutes, until golden brown and cooked through.

8. Cool on rack and serve.

*If using frozen berries: in saucepan, add berries sprinkled with stevia and 4 tbsp coconut oil. Stir on low until thawed. Add to wet mixture.  If making these into pancakes, add more almond milk to batter and grill – also make more of this berry coconut oil mixture and use it as a topping.

Freeze muffins or refrigerate them. Will go rancid very quickly.

  • Yield: 12 Muffins (12 Servings)