Core & Advanced Plan
Mayonnaise is a favorite condiment but store bought versions are loaded with dangerous ingredients like vegetable oil, soybean oil, preservatives, and chemicals. This is a breeze to make and can be altered to your specific tastes. It can be used to mix in with eggs to make omelet muffins, spread on deli meat and rolled up, used for chicken or egg salad, mixed into mashed cauliflower, as a base for salad dressing, or used in sauces or soups.
4 organic egg yolks at room temperature
1 tablespoon fresh lemon juice or apple cider vinegar
1 teaspoon dijon mustard (more if desired)
⅔ cup olive oil
⅔ cup coconut oil (liquified)
Sea salt and olive oil to taste
Put egg yolks into blender and blend until smooth. Add lemon juice or vinegar, mustard and salt/pepper and blend until well mixed.
This is where you need to be patient…keeping the blender on low speed, SLOWLY add oil, using the olive oil first. Start with a just drop at a time until your start to see it emulsify and then keep adding slowly until all oil is incorporated. Do the same with the coconut oil.
Transfer to a jar or container and store in fridge up to 1 week. It will thicken even more once refrigerated.
I like my mayo with more mustard which is why it looks very yellow. You can use as much or as little as you wish.
Advanced & Core Plan
A co-worker challenged me to come up with a danish recipe. These came out great on the first try! Give them a try. There are probably dozens of different ways these can be prepared (using different berries, adding cheese to the batter, using chocolate, etc.) If you alter the recipe and get a winning combo, post them here.
1/2 cup coconut flour
2 cups almond flour
1/4 teaspoon sea salt
1/4 cup melted butter
2-3 tablespoons erythritol (or stevia to taste)
1/2 teaspoon xanthan gum
1/2 teaspoon baking powder
2 organic eggs
juice of 1/2 lemon
1/2 teaspoon apple cider vinegar
1/2 cup plain yogurt or kefir
Softened organic cream cheese with vanilla and stevia (to taste). I used a block of organic cream cheese with 4 droppers of liquid stevia and a teaspoon of vanilla.
Take a bag frozen strawberries and put them in a saucepan. Heat until strawberries are softened and start to thicken (the natural pectin in the berries will do this). Mash with a potato masher for chunkier strawberry filling or transfer to a blender and blend.
Preheat oven to 350 degrees.
Mix all dry ingredients in a large bowl. Mix all wet ingredients in a separate bowl. Add the wet to the dry and mix well.
Roll and flatten into a 2 inch oval and place on parchment lined baking sheets. Add a dollop of cream cheese and top with a small spoonful of strawberries. Fold up the edges.
Bake for 20-30 minutes.
(Note: Baking is not my favorite thing to do so rolling the dough out didn’t happen but if you make the dough and chill it, you should be able to roll it out and make the danishes look more attractive.)
Core & Advanced Plan
Magically makes about 3 dozen cookies
These meringues are so delicate and delicious, it is hard to believe they are so simple to make. Kids and adults will fall in love with these. It will be hard to stick to the moderation rule with these but save them for a special “once and a while” treat.
2 large organic egg whites
1/2 teaspoon cream of tartar
1/2 cup granulated erythritol (I used Swerve)
1 teaspoon vanilla (check ingredients)
1 cup stevia sweetened chocolate chips (I used Lily’s brand)
Preheat the oven to 350 degrees and line 2 baking sheets with parchment paper.
In a large bowl, beat egg whites with a hand beater or in a mixer until foamy. Add the cream of tartar and beat until fluffy. This will take a while, be patient! Add the sweetener gradually, a couple of tablespoons at a time. When 1/2 of the sugar has been added, add the vanilla. Continue beating while adding remaining sugar in a couple of tablespoons at a time until and it is all dissolved and the meringue is very shiny and tight. Gently fold in the chocolate chips. Using two teaspoons, scoop the meringue and push it off with the other spoon onto the lined baking sheets, leaving about an inch between cookies. Place baking sheets in the preheated oven and immediately turn the oven off. Leave the cookies (no opening the oven door) in the oven for at least 2 hours and up to overnight, or until cookies are crisp and dry.
“Cream of tartar or potassium bitartrate crystallizes out of solution when grapes are fermented during winemaking. Crystals of cream of tartar may precipitate out of grape juice after it has been chilled or left to stand or the crystals may be found on the corks of wine bottles where the wine has been stored under cool conditions. The crude crystals, called beeswing, may be collected by filtering the grape juice or wine through cheesecloth.” http://chemistry.about.com/od/foodcookingchemistry/a/Cream-Of-Tartar.htm
Serves 4-6 depending on serving size
Banana pudding is an American favorite. Typically people are using store-bought pudding mixes that contain food colorings, sugar, and other unhealthy ingredients and of course, no banana pudding can be missing the “wafer” cookies. This version is super-healthy and would be great to serve skeptical guests. Remember that bananas are very high in sugar and should be avoided on the Advanced Plan and eaten in moderation even on the Core Plan.
Note: this pudding will not be bright yellow (due to the lack of the typical yellow food coloring). Don’t be alarmed! Once you taste it, you won’t miss the artificial bright yellow hue at all.
3 very ripe bananas (if small you may want to use 4)
1 teaspoon vanilla (check ingredients)
1/8 teaspoon sea salt
3-4 tablespoons coconut butter or palm oil
1 cup soaked cashews (soak in filtered water for 4-6 hours and drain)
If needed, you can add a little stevia or more banana for extra sweetness. If it is too thick for your taste, add in some coconut milk or almond milk to desired consistency.
Put everything into a high powered blender and blend until smooth and creamy. Serve immediately
Optional: Lightly toast some almond flour (to mimic the wafer cookies) and sprinkle on top with sliced bananas
This is a great meal for a busy day. The ingredients are simple and usually on hand. It is a breeze to throw together and tastes amazing. Plus, it is great to come home to the smell of home cooked food. This dish is great served over “riced” or mashed cauliflower. Try to source a high quality paprika for best taste.
4 skinless boneless chicken breasts
1 8 oz container organic sour cream (Adv Plan) or gluten free cream of chicken soup (check ingredients) (Core Plan)
1/2 cup water
1/2 cup chopped onions
1 teaspoon paprika
Juice from 1/2 lemon
1 teaspoon dried rosemary
1 teaspoon dried thyme
1 teaspoon sea salt (more if using sour cream)
1/4 teaspoon pepper
Put everything in a crockpot and cook on high for 4 hours or low for 8 hours.
This recipe is courtesy of our wonder friend and patient Peggy Romanowski. It is flavorful and easy. You can use and outdoor grill or indoor grill pan. This is a recipe you’ll want to keep in your meal rotation. Enjoy
Core & Advanced Plan
2 medium tomatoes, quartered
1 1/2 cups chopped onion
1/2 cup chopped red bell pepper
4 garlic cloves
1/4 cup fresh cilantro
2/3 cup liquid amines or tamari
6 tablespoons melted coconut oil or olive oil
2 tablespoons fresh lime juice
1 1/2 teaspoons black pepper
chopped fresh parsley for garnish
4-5 large organic chicken breasts (pounded to 1 inch thickness)
Put first 9 ingredients in a blender and blend for 30 seconds. Pour over chicken to marinate for at at least 4 hours or overnight. Remove chicken from marinade and grill about 20 minute or until no longer pink in the middle, turning frequently and basting with marinade. Sprinkle with fresh parsley before servings.
Serve with black beans and/or chile-zucchini mash
This is a great dinner that will replace the traditional carbohydrate loaded pasta dish.
2 pounds grass fed ground beef
1/3 cup almond flour
1/4 cup fresh grated Parmesan cheese
2 garlic cloves, pressed (or minced)
1/2 small onion, grated (or minced)
2 teaspoons olive oil
1/4 bunch fresh parsley or 1 tbsp dried parsley
1 teaspoon dried italian seasoning
1/2 teaspoon sea salt
1/4 teaspoon fresh cracked black pepper
1/4 teaspoon crushed red pepper, if desired
2 large organic eggs, lightly beaten
Mix all ingredients in a large bowl. Form into balls with your hands.
There are two options for cooking your meatballs:
Heat 2 tablespoons of coconut oil in a skillet and brown meatballs. When well browned, transfer them to your sauce (homemade or store-bought – check ingredients!) and simmer until cooked through.
Form meatballs and place on a parchment lined baking sheet and bake at 375 degrees for 20-22 minutes. Transfer them to your sauce and simmer.
Cut the spaghetti squash in half and scoop out seeds
Put about 1/2 inch of water in a baking dish and place squash, cut sides down, in the dish.
Bake for about 45-60 minutes depending on the size of the squash or until soft. (Do not overcook or it will turn to mush).
Flip the squash over and use a fork to loosen the “noodles”