Any time is zucchini time! Try this quick-mix, nourishing meal loaded with fresh zucchini and eggs. Adapted by your Nutrition Ally from allrecipes.com.

Prep: 10 mins, Cook: 20 mins Makes 4 servings

Needed: grater or food processor

2 c grated zucchini (wash first and include the peel)

2 organic-fed, pasture-raised eggs

¼ c chopped onion

½ c all-purpose flour (may substitute whole wheat pastry flour or similar)

½ c grated Parmesan cheese

Sea salt and ground black pepper to taste

2-4 T ghee or coconut oil or grass-fed butter for cooking

Combine the zucchini, eggs, onion, flour, and cheese with sea salt in a medium bowl. Stir gently to moisturize all ingredients equally.

Heat a portion of the oil in a skillet over medium-high heat. Drop the zucchini mixture by heaping spoonfuls, or use a thumb-release ice cream scoop filled half-way (1/4 to 1/3 cup of batter). Cook a few minutes on each side, turning when golden.

Enjoy with a side of sauerkraut, sour cream, or plant-based plain yogurt.

yNA adaptation of a recipe by chef Anne Burrell. The individual pizza crusts may be baked in the oven or grilled. See steps below.

Serves: 6

Active time: 20 – 60 minutes (If you make your own pizza dough, allow an extra 40-45 minutes to allow for rising time)

1, 14-ounce can diced, organic tomatoes, drained
half a medium onion, diced
1 T dried oregano 1 T dried basil (top with fresh basil leaves if in season, for serving)
Avocado oil for sautéing

1 lb. fresh prepared pizza dough (Use spelt flour recipe below, or purchase gluten-free or other frozen dough. Thaw completely before working it.)
Organic all-purpose/spelt/or gluten-free flour, for dusting
About 2 T organic cornmeal
1 lb. whole-milk ricotta cheese
1 bunch of fresh arugula, roughly torn (roughly 3 oz.)
Sea salt flakes or freshly ground
Olive oil for drizzling on baked flatbread pieces

1. Prepare the thawed dough, if using frozen, or mix a batch with the following spelt flour recipe (contains gluten, but provides a nice lightly crispy texture). Let it rest in an oiled bowl, covered lightly with a tea towel.

2. Warm a sauté pan or skillet on medium to med-high heat. Add 2 to 3 T avocado oil with the diced onion and drained tomato pieces. Sprinkle in the herbs. Simmer and stir until the onions are soft and translucent. Remove from heat.

3. Preheat grill to very high heat (550° to 600°). OR Preheat the oven to 425 – 450F (or to a temperature indicated on the frozen dough packaging, if using).

4. Divide dough into 6 roughly equal-sized pieces. Dust a work surface with flour, and roll each piece of dough into a rectangle (about 7½ × 5½ inches).

5. If grilling: Oil the grates before carefully placing dough rectangles on them to cook. Grill, covered, until dough stiffens and bubbles start to form, 1 to 2 minutes. Flip the pizzas and cook, moving occasionally so the bottoms don’t burn, until light grill marks appear and the crusts are cooked through, 1 to 2 more minutes.

If baking: Place the rolled dough shapes onto a baking sheet that has been greased with avocado oil and sprinkled with organic cornmeal to keep the bread from sticking. Each side may take about 5-7 minutes to bake.

6. Remove pizzas from the grill or the oven, and let cool for 2 minutes. Drizzle each piece lightly with olive oil, then spread evenly with ricotta – use ¼ cup or so per serving. Top with the sautéed veggies and herbs, then with the lightly trimmed arugula. Sprinkle with flaky sea salt, or a light grind of unrefined sea salt.

Ricotta is a mildly flavored soft cheese often used as part of the filling in lasagna. Compared to aged solid cheeses, it is lower on the histamine scale.

Easy Spelt Flour Pizza Dough (a gluten grain)

Yield: One 16-inch diameter pizza crust or 6 individual crusts fro the recipe above.

yNA adapted from makingthymeforhealth.com

Prep time: 10 mins. Cook time: 20 mins.

1.5 c warm water (not hot*)
3 T coconut nectar sugar, or unrefined sugar
2 and 1/4 tsp (1 packet) active dry yeast, or 2 1/2 tsp if using loose active dry yeast
3 and 3/4 c spelt flour
1 T extra-virgin olive oil (optional)
1 1/2 tsp fine sea salt
3 T organic cornmeal

1.In the bowl of a stand mixer with a dough hook attached, add the warm water then sprinkle the yeast and sugar on top. OR mix gently by hand in a glass or stainless steel bowl, using a rubber scraper. Allow to sit for 5-10 minutes, until yeast begins to bubble and foam to the surface. If it isn’t foaming your yeast is probably dead. Start this step again with fresh yeast.

2. With the mixer running on slow speed, add half of the flour, followed by the olive oil and salt. Allow to mix for 10 seconds then add the remaining flour. Once the dough starts to form, increase speed to medium and allow to mix for about 3-5 minutes. It should be smooth and slightly tacky but not sticky. If it’s sticking to your hands, try adding a tablespoon of flour at a time while the mixer is running, until the dough is smooth enough to handle.

3. Transfer the dough to a piece of lightly floured parchment or waxed paper (or non-stick surface). Use your hands to form a ball. Lightly grease the mixing bowl with olive oil, transfer the dough back to the bowl then cover with a towel. Allow to rise for at least 30 minutes.

4. Preheat the oven to 450°F. Transfer the dough to a piece of parchment paper dusted with the cornmeal (or a pizza stone). Roll out into a roughly 16” circle OR into six individual portions, shaped like rectangular flatbread. Bake smaller portions for about 5-7 minutes per side, watching and turning when the edges get lightly golden.

NOTES:
If making one whole pizza with toppings of your choice, spread the prepped ingredients on top before carefully transferring the pizza to the preheated oven. Bake directly on the rack for 15-20 minutes, until thick and golden brown. Allow to cool for about 5 minutes before slicing and serving.

You may prep and freeze the dough for future use. To do so, allow the dough to rise and transfer it to a freezer bag. Get as much air out as possible. Freeze for up to 3 months and defrost when ready to use.

Parsley is an herb that packs a punch when it comes to health. If you love cilantro, experiment with proportions that combine parsley with fresh cilantro leaves.

Prep: 15 minutes

Serves: 6

• 1 bunch flat leaf parsley

• 8 cloves garlic

• 2 T oregano leaves

• 1/2 c olive oil extra virgin

• 2 T red wine vinegar*

• 1/2 tsp pink Himalayan sea salt

• 1/2 tsp freshly ground black pepper

• 1/4 tsp red pepper flakes (opt.)

1. With a food processor, chop the parsley, oregano, and garlic. Add oil, vinegar, salt, pepper, and red pepper flakes, pulsing just until mixed. This should have the same consistency as pesto. Add oil as needed to achieve desired consistency. Serve immediately as a topping for your favorite meat, chicken, fish, pasta, or use as a simple, healthy dip for raw vegetables. This will keep, covered and refrigerated, for a couple of days.

*Omit for early anti-candida regimen.

Chewy and dense, these gluten-free treats are a perfect blend of sweet, tart, and macro-balanced (they offer protein, fat, and complex carbohydrates)! You can easily adapt them to avoid for sensitivity to ingredients your body can’t tolerate — sub in sunflower seed butter for the almond butter, or seeds for the pistachios, for example. I think you’ll find these rather comforting and tasty.

Makes: 14 with a small cookie scoop. Time: about 20 mins.

½ c creamy (or natural) almond butter — I use a locally ground nut butter with small chunks, and it works well

6 T pure maple syrup

1 T ground flaxseed

1 T pumpkin-pie spice

¼ tsp fine sea salt

½ c gluten-free old-fashioned/rolled oats (not instant)

½ c brown puffed rice cereal (organic crispy rice cereal works, too)

¼ c dried cherries or cranberries (unsweet if possible. Natural food stores are a great resource for these.)

¼ c unsalted pistachios, roughly chopped — or seeds of your choice

1. Preheat oven to 350F and line a baking sheet with parchment paper.

2. Stir together the almond butter, syrup, flaxseed, spice powder and salt in a large bowl. Add oats, cereal, cherries and pistachios; stir or mix with your hands until every ingredient is evenly incorporated. The batter will be thick and sticky.

3. Using a cookie scoop (or about 1 ½ T) of batter, roll into tight balls and place about 2 inches apart on the parchment. Flatten each ball to about ½ inch thick, pushing any loose pieces together.

4. Bake about 10 minutes or until golden on top. Leave cookies on the pan to cool for about 10 minutes, then transfer to a wire rack to cool completely.

Quick and flavorful, this salad is a lovely accompaniment to any pasture-raised meat meal, or by itself as a simple lunch. With fresh avocado and olive oil, you get great portions of vital healthy fats. Arugula is a great cancer-fighting food (its cousins are broccoli, cabbage, Brussels sprouts) that provides Calcium, Potassium, Folate, and Vitamins C, A, and K. Take a look at my “Build Immune Support” page under the Resources tab to learn why these nutrients are rock stars!

4 large handfuls arugula

1 medium avocados, diced

1 cup cherry tomatoes, sliced in half lengthwise

1/4 cup pine nuts, lightly toasted

2 stalks celery, sliced at an angle

2 tablespoons each of olive oil and lime juice (1:1, I used 1/4 cup each for larger recipe to have extra) — blend by shaking together in a tightly closed jar

Mix all salad ingredients gently in a bowl and then drizzle with oil and lime juice.

Cover the mixture lightly, and keep extra dressing handy for people who may want just a little bit more.

Even without a fresh egg or two, you can make delicious breads, muffins and pancakes by substituting a non-egg binder made from either chia seeds or ground flax seeds. Default to organically grown produce as often as possible. This recipe is super-simple and is comes in handy when you need a vegan option.

For each egg needed, add 2 1/2 Tablespoons water to either 1 Tablespoon chia seeds, OR 1 Tablespoon freshly ground flaxseed.

Let the mixture sit for 5-10 minutes to allow it to gel a bit, then follow the instructions for your recipe and add in when eggs are called for.

Protein comparisons: 1 egg generally provides 6 grams of protein and 0g of fiber. 1 Tablespoon of chia seed provides 2.3g protein and 4.3g fiber. 1 Tablespoon of ground flaxseed provides 1.9g protein and 2.8g fiber.

The value of beets far surpasses the canned slices we remember passing over at the salad bar! Their color-richness is a sign of high levels of healthy phytonutrients and fabulous vitamins. Once you’ve made use of the lovely roots, shred up the green leaves as well for boosting the nutrient value of a salad or soup.

Ingredients

1 large beet (beetroot), any color. Red makes a statement!

2 T sesame tahini

2 T olive oil (+ a little extra for rubbing on raw beet for baking)

1 clove garlic, freshly chopped

¼ c lemon juice

½ tsp ground turmeric

1 tsp ground cumin

½ tsp ground coriander

Instructions

1. Chop the beet into quarters and rub with a little olive oil to keep it from drying out. Place it on a parchment-lined baking sheet. Roast the sections in the oven until soft. If you’re just using a single, chopped beet, you can save energy by using a counter-top convection/toaster oven. Set it at 350F for about 40 minutes and test by poking with a fork.

2. Cool and peel the cooked beet. Put the pieces into a blender or food processor along with all other ingredients.

3. Blend until the mixture is smooth.

4. Store in a container in the fridge for up to one week. Glass storage is preferred.

Enjoy with raw vegetables or crackers of your choice.

What a savory way to start the day! If you’re looking for a satisfying alternative to breakfast eggs, this recipe is perfect. The buckwheat option works in gluten- and grain-free strategies. If opting for organic corn polenta as a base (going organic avoids the heavy chemicals and altered genetics in conventionally raised corn). Buckwheat is also a great option for those looking for a hearty “grain-type” infusion while on a yeast-fighting (C. albicans) regimen. The fresh avocado provides healthy fat, and you can tailor the level of spice and flavor with your own version of a fresh pico de gallo, chunky salsa, or a sprinkling of fresh cilantro.

Mexicali Grits or Cream of Buckwheat

4 Servings

3.5 c filtered water

1 c. plant-based milk

½ tsp sea salt

1 c whole-grain, organic corn grits (polenta) OR cream of buckwheat*

.5 c refrigerated pico de gallo or organic salsa

2 tsp fresh lime juice

1 cubed, peeled avocado

1/4 c plain, plant-based yogurt (Forager cashew, unsweetened plain)

Cilantro leaves (opt)

* Look for Bob’s Red Mill or Pocono brand organic buckwheat.

1. Bring 3 1/2 cups water, milk, and salt to a boil in a large saucepan. Gradually stir in grits/cream of Buckwheat. Reduce heat, and cook, uncovered, 15 minutes or until thick, stirring frequently. Or cook according to package directions.

2. Combine pico de gallo, lime juice, and avocado. Spoon 1 cup grits into each of 4 bowls; top each serving with 1 tablespoon plant-based unsweetened yogurt and fourth of the diced avocado mixture. Top with cilantro leaves, if desired.

Each serving provides 6g protein. Add hemp kernels for additional protein and healthy fats @ 3g / 1T

The addition of 1T of hemp kernels will add another 3-4g protein.

PS - this photo shows a strip of pre-cooked, snipped bacon added in. Mmmm. (1 strip adds 3g protein.) Be sure to purchase hormone- and antibiotic-free pork products with no preservatives.

This recipes makes 4-5 servings. For just two burgers, adjust the recipe to use one 5-oz can of salmon with 1/3 c crumbs.

1 (14-ounce) can wild-caught salmon, drained
1 pasture-raised egg, lightly beaten (you may omit this if egg is not tolerated)
Salt, pepper, and seasonings of your choice (e.g. a dash of Old
Bay Seasoning, or Spike natural seasoning, to taste)
½ cup gluten-free (GF) breading mix or ground GF crackers* Avocado or coconut oil for frying

1. Use a fork to break up the canned salmon into small pieces. Either remove the little bones or crush with your fingers — they are soft and edible, and are an excellent source of calcium.

2. Add egg and seasonings, and mix well. Add just enough breading/crumbs to keep the mixture together, and form as you would for small burgers, packing tightly.

3. Heat about ¼" oil in a 10" frying pan; you do not need a lot of oil. When oil is hot, place burgers in the pan, leaving enough space between them to turn easily.

4. Fry burgers on each side until golden and forming a crispy outer surface.

5. Place burgers on a paper towel-lined plate.

6. Keep warm and serve as you would burgers.

I often a place a salmon patty on a bed of greens with a smear of avocado mayonnaise, with maybe a pinch of dill or a drizzle of lemon juice. Minced ginger root is another great flavor enhancer that blends nicely into the mayo.

*Use a dry blender or single-serve blender container to break up crackers slightly to create “crumbs”. The crumbs should not be as fine as powder, but small enough to work with the egg to hold the patties together for cooking. Alternatively, use dry, whole-grain bread crumbs.

Unless your body just doesn’t handle fish for some reason, I’d recommend regularly planning for two meals a week that each provide about 3-4 ounces of a wild-caught source of cold-water fish species (salmon, cod, halibut, for example). These foods provide a great source of protein and health-promoting fatty acids. For this recipe, I used 12 ounces of wild-caught cod and a 16-ounce bag of frozen organic spinach. Fresh spinach is lovely, of course, but I used what I had on hand. It provided 2 ample servings. If you use the suggested 1.5 pounds of fish listed here, you can easily serve up 4 portions. Enjoy!

Ingredients:

For the topping -
Zest and juice of 1 lemon, divided
½ c sliced almonds, coarsely chopped
1 T finely chopped fresh dill or 1 tsp dried
1 T plus 2 tsp extra-virgin olive oil, divided
1 tsp sea salt salt, divided
Freshly ground black pepper to taste

1 1/4 pounds cod or halibut, cut into 4 portions
4 tsp Dijon mustard
2 cloves garlic, slivered or minced
1 pound baby spinach
Lemon wedges for garnish

Directions:
1. Preheat oven to 400F. Spread a thin coat of coconut oil on a baking pan (a glass casserole dish works well).

2. Zest the lemon and then cut it in half to juice it. Combine the zest, almonds, dill, 1 T of the olive oil, ½ tsp. salt (or less) and pepper in a small bowl. Set aside for step 4.

3. Rinse and pat-dry the fish fillets before placing them on the prepared baking dish. Spread each portion with 1 tsp Dijon mustard.

4. Divide the prepared almond mixture among the portions, pressing it onto the mustard as a topping.

5. Bake the fish until opaque in the center, about 7 to 9 minutes, depending on thickness of the pieces.

6. While the fish bakes, heat the remaining 2 tsp olive oil in a heavy bottomed stainless steel pan over medium heat. Add garlic and cook, stirring about 30 seconds, until fragrant but not browned. Add spinach, lemon juice and the remaining ½ tsp. salt. Season with pepper. Cook and stir frequently, until the spinach is just wilted, for 2 to 4 minutes (or until cooked through, if using frozen).

7. Cover to keep warm. Serve the fish with the spinach and lemon wedges.

Nutrition: Each serving provides 37g of protein and nets just 5g carbs, as the nuts and spinach provide 8g of fiber. Each serving supplies Vitamin A in abundance, along with Vitamins D and K, and the minerals potassium, magnesium, and calcium.

This chia pudding is a great, grab-it snack and takes only minutes to blend before chilling. It is remarkably adaptable for flavors with cinnamon, cardamom, or your twist on the variations listed below. Chia seed provides fiber, Omega-3 fatty acids, a bit of protein, and a lovely crunch. The wholesome fat in coconut milk supports immune function, hormone production, along with being anti-bacterial and anti-viral. This recipe is adapted from wellessmama.com

Prep: 5 mins, chill several hours

Serves 4

2 c (one can) Thai Kitchen full-fat organic coconut milk (Native Forest is an alternate brand that works well) Note: if you prefer a wetter pudding, combine the coconut milk with some plant-based milk (cashew, almond, etc.) to make the full 2 cups.

½ c chia seeds

½ tsp vanilla extract

2-7 drops stevia, to taste

¼ tsp cinnamon powder, or more to taste

Whisk all ingredients together in a glass bowl. Cover and refrigerate for several hours, or overnight.

Serve with berries or cut fruit (small-diced apples, peaches, etc).

Variations:

Chocolate: Add ¼ cup cocoa powder to the blended version of this recipe and/or add chocolate flavored stevia.

Strawberry: Add ½ cup fresh strawberries to the blended recipe. Or, try blending fresh strawberries into a juice and use as part of the liquid in the whole chia seed recipe.

Chai: Add 1 teaspoon ground cinnamon, ¼ to ½ tsp cardamom, and a pinch of cloves for a chai flavor.

Pecan Pie: Add ½ teaspoon of ground cinnamon to the base recipe and an optional ½ teaspoon of almond extract. Mix ½ cup of chopped toasted pecans into the finished pudding.

Matcha: Add 1 Tablespoon matcha green tea powder to the mix for a naturally bright color.

This is my go-to hummus recipe. I have experimented with many, and always come back to this one. It’s nice to get a great product without using extra oil, but remember, a fresh drizzle of olive oil with a serving can add a healthy boost as well as an authentic Mediterranean flavor. Adjust the garlic and cumin to your preference. So good!

2 c cooked organic garbanzo beans

2/3 c organic sesame tahini

4 cloves garlic, or more to taste

up to 2/3 c chopped fresh parsley (optional)

4 T lemon juice

up to 7 T warm filtered water

2 tsp cumin powder

1 tsp unrefined salt (Himalayan, Celtic sea salt)

Fresh ground pepper (optional)

Combine all ingredients in a food processor for 1-2 minutes.

Note: Start with about 5 T of the water, and add more as needed to get a fluffy, blended result.

Scrape down the sides, blend again 1-2 minutes.

Enjoy!

This salad is a satisfying and light meal, with just a touch of dressing to enhance the whole-food flavors. Grind black pepper lightly over the finished salad before serving.

Serves 4

12 ounces baby potatoes, halved (or red-skinned potatoes cut into 1- to 2-inch pieces)

1 small fennel bulb, thinly sliced, plus 1 T chopped fronds

1, 8-ounce head lettuce, such as Boston or butter lettuce, leaves separated

¼ c cornichons (sweet gherkin pickles), sliced lengthwise

4 hard-boiled eggs, peeled and halved

1 lb large shrimp, peeled and deveined (thawed according to package directions)

Sea salt and freshly ground pepper

Dressing:

1 T + 1 tsp wine vinegar, red or white

2 tsp Dijon mustard

¼ c neutral-flavored oil (such as avocado or grapeseed)

Fill a large bowl with ice and water, set aside to have ready when it’s time to arrest the cooking in the shrimp.

Place prepared potatoes in a medium saucepan; add enough water to cover by 1 inch. Add 1 tsp sea salt. Bring to a boil, then reduce heat to medium-high and cook until potatoes are easily pierced with the tip of the knife, 15 to 20 minutes. Remove potatoes with a slotted spoon, reserving the hot water.

Return the water to a boil and add shrimp. Cook, stirring occasionally until shrimp are bright pink and opaque, 2 to 3 minutes. With a slotted spoon, transfer to the ice-water bath until cool.

Meanwhile, mix the dressing:

¼ tsp sea salt, the 1 T + 1 tsp wine vinegar and 2 tsp mustard. Slowly add the oil while vigorously stirring or whisking to blend the ingredients without separating. Stir in fennel fronds, if using.

Drain the shrimp well. Toss the lettuce leaves and sliced fennel with 2 T of dressing; arrange on a platter. Top with potatoes, shrimp, cornichons and eggs. Drizzle with the remaining dressing and serve.

This quick-create and easy to-go snack provide a surprising amount fiber, antioxidants like Selenium, protein, and healthy fat. In a 2-snack serving, the chia, plus natural almond butter and sunflower butter, provide 11 grams of protein, 8.5g fiber, 30g healthy fat, B-vitamins, Calcium, Magnesium and Potassium. Tiny, crunchy chia seeds are a great source of Omega-3 fatty acids (known for their anti-inflammatory properties). If you have plenty of chia in your pantry, check out my Best Chia Pudding recipe, too!.

Rather than hand-mixing (which is very much okay to do), I ran all of the ingredients through my Ninja food blender bowl to mix it all up in a flash. I used lightly chopped coconut flakes to add the finishing touch. Keep these in the fridge until you’re ready to enjoy.

Makes at least 24 with a standard cookie-dough scoop.

8 oz (1 cup) almond butter

8 oz (1 cup) sunflower butter

½ c chia seeds

½ c black sesame seeds

2 T raw local honey

1 T cardamom powder

2 T cinnamon powder

Mix all ingredients by hand in a large bowl or on pulse in a food processor. Form into 1.5-inch balls and roll in unsweetened, shredded coconut. Chill to keep firm.

Such simple ingredients create a delightfully refreshing and slightly exotic summer salad! To reduce the strength of flavor of the raw onions, rinse them first in cool water.

2 T lemon juice

¼ c. extra virgin olive oil

1 t. honey

¼ t. salt

1/8 t. ground black pepper

¼ t. poppy seed (optional)

1 med. Honeydew melon, seeded and cubed into bite-sized pieces (5 cups)

1 cucumber, unpeeled/partially peeled and cubed (2 cups)

1/3 c. finely chopped red onion, briefly rinsed and patted dry

3 T. fresh dill weed, chopped

4 oz. feta cheese, crumbled (1 cup)

In a large bowl, pour lemon juice and whisk in the olive oil slowly until incorporated. Whisk in honey, salt, pepper, and poppy seed. Add melon, cucumber, onion and dill weed, tossing to combine. Just before serving, top with feta cheese.

Cover and chill up to 8 hours. Let stand 20 min. before serving.

This salad brings a refreshing and slightly sweet flavor that accents many entrees. It is particularly good with Middle Eastern dishes. These whole-food ingredients support the liver’s work of detoxification and help to balance hormones. This salad is paleo compatible, and can be adapted for autoimmune diets by omitting the the walnuts and cumin (substitute with another herb or spice of your choice). Adapted from Magdalena Wszelaki’s Cooking for Hormone Balance book.

You will need a grater or a food processor.

Salad

2 c peeled and shredded beets

2 c scrubbed and shredded carrots

1 c chopped English walnuts

¼ c chopped, flat-leaf parsley

Dressing

½ c extra virgin olive oil

Freshly grated peel of one orange

¼ c freshly squeezed orange juice

2 T apple cider vinegar

2 tsp ground cumin

1 tsp sea salt

Combine all of the salad ingredients in a large bowl.

Place the dressing ingredients in a jar. Seal the lid and shake until well combined.

Pour the dressing over the salad and toss until well coated.

Serve at room temperature or chilled.

Keeps in the refrigerator for up to 4 days.

Chard is a powerhouse of Vitamin K1 (which helps blood to clot and bones to stay strong), Vitamin A (an all-important antioxidant and vision support with its carotenoids lutein and zeaxanthin). Additionally, Vitamin C, Magnesium, Copper, Manganese, Iron, Vitamin E, Potassium, Choline, and Calcium are plentiful in chard. As for Calcium, you may be surprised how many dark-green veggies provide the body with very usable forms of that bone-strengthening mineral! Chard provides a generous dose of fiber, which we know is all-important to the health of our gut.

If you are a person who seeks to reduce your intake of oxalates in foods, focus on eating Swiss chard as new, baby leaves, which haven’t accumulated larger amounts.

This recipe serves 4 and is tasty either warm or cold.

3 T butter, ghee, coconut oil, or other healthy fat

2 large leeks, washed and sliced (use the lower white portions)

1.5 tsp sea salt

2 bunches fresh Swiss chard (I used 20 – 24 leaves. Use parts or all of the stems, if desired; cut it into 2-inch pieces) Alternate greens include kale or collards. Two bags of frozen greens may substitute.

4.5 c water or broth (bone broth, veggie broth)

1 c half-and-half or full-fat organic coconut milk

White pepper to taste

1-2 tsp lemon juice to taste

1 c fresh, diced organic red bell pepper

2 scallions, green part snipped, white part thinly sliced for garnish (optional)

1. Melt butter in a soup pot and add the leeks and salt and cook over medium low heat until soft but not brown, stirring occasionally.

2. Add the greens to the pot along with the water or broth and cook for 20 minutes.

3. Puree the mixture in the pot with an immersion blender or transfer the soup to a traditional blender filled halfway; blend carefully. (Allow for steam to vent through the lid, but hold the lid securely with a folded towel to prevent a steam burn.)

4. Add half-and-half or coconut milk for richness and blend with the soup. Pour it back into the same pot if not using an immersion blender and bring back to a simmer, adjusting the thickness with water/broth to create a desired consistency.

5. Add the lemon juice a teaspoon at a time and taste. Adjust sea salt and add white pepper at this time.

6. Add the red bell peppers and cook another 3-5 minutes to soften.

7. Serve in bowls or chill to serve cold, topped with the sliced scallions.

This loaf is a lovely option for avoiding gluten, yeast, egg, and dairy! It pulls together quickly and easily (once you have the ingredients). One recipe makes one 7 3/4-inch loaf. I have adapted it from freshisreal (dot) com, where the author also suggests that it can be used to make a 10-inch crust for pizza.

One loaf provides about 14 small slices. Toasts well!

1 c unsweetened hemp milk or other plant- or nut-based milk

1 T fresh lemon juice OR apple cider vinegar

1 c gluten-free oat flour

¾ c organic brown rice flour

¾ c organic sorghum flour

2 T baking powder (note ingredients to ensure it is free from corn, gluten, and aluminum)

2 T psyllium husk, whole (OR substitute ground flaxseed)

1 T organic coconut palm sugar

1 tsp sea salt

½ cup to ¾ c lukewarm filtered water (start with ½ c)

Optional loaf toppings can include oat flakes, seeds such as flax, hemp, sunflower, pumpkin, sesame, poppy; course sea salt, dry herbs.

1. Preheat oven to 450F (or 440F if using a convection oven).

2. Line one 7 ¾-inch loaf pan (7 ¾ x 3 ¾ x 2 ¾ inches) with a wide strip of parchment to help in lifting the finished loaf from the pan. Lightly oil the pan and parchment with your preferred oil (coconut works well).

3. Use a small bowl to contain the milk; add the 1 T of either lemon juice or apple cider vinegar to sour it. Stir to mix.

4. Place a sifter over a large glass or stainless-steel bowl. Sift and combine all dry ingredients: flours, baking powder, sugar, salt, and psyllium or flaxseed.

5. Remove sifter and mix the dry ingredients well.

6. Add water, starting with the smaller amount of ½ cup. Mix well until all liquid is absorbed. The dough should be smooth and easily stirred, but not soupy.

7. Let the dough rest in the bowl for 5 minutes.

8. Scoop the dough into the prepared loaf pan and gently smooth the top.

9. Sprinkle your choice of topping into the wet dough.

10. Bake in the preheated oven until the loaf is golden and the edges are crusty.

11. Remove the pan from the oven and let it cool on a wire rack for 5-10 minutes.

12. Remove the loaf from the pan, using the parchment to assist with lifting.

13. Let the loaf cool completely before slicing. Refrigerate for up to five days (may be kept in a counter-top container for the first day).

Nutrition estimates for one slice: 95 cal, 2.4g protein, 1.2g fat, 227mg sodium, 18.9g carb. Daily values: 7% Calcium, 5% Iron.

This recipe is adapted from Cookie and Kate, who adapted it from the Frugal Vegan cookbook. Good stuff gets shared! My suggestion is to double the ingredients for the peanut-ginger sauce, as you may just want more of that goodness available to satisfy personal preferences. The amounts of the listed ingredients can be altered to suit your inclinations. I have added notes to help offset potential issues with phytate, which is considered an “anti-nutrient” for the way it binds important minerals and keeps them from being absorbed in most people. This dish will serve 4 people.

Salad Ingredients:

See step 1 below to prepare quinoa ahead of time.

¾ c. uncooked quinoa, soaked 8+ hours and rinsed (use filtered water)

1 ½ c. filtered water (if you alter the amount of quinoa, provide a ratio of two parts water)

2 c. shredded purple cabbage

1 c. grated carrot

1 c. thinly sliced snow peas or sugar snap peas

½ c.  chopped cilantro (optional, or make available on the side)

¼ c.  thinly sliced green onion

¼ c. chopped roasted peanuts, for garnish (use a toaster oven to lightly “toast” raw peanuts for about 5 minutes, if desired)

Peanut sauce:

¼ c. smooth peanut butter

3 T reduced-sodium tamari or soy sauce

1 T maple syrup

1 T rice vinegar

1 tsp. toasted sesame oil

1 tsp.  grated fresh ginger (add more to taste)

½ lime, juiced (about 1 ½ T)

Pinch of red pepper flakes (optional)

Instructions:

1.     Soak the quinoa in pure, filtered water overnight or longer (start this the day before) at room temperature to reduce its phytate content by 60-77 percent. Rinse in filtered water using a fine mesh colander.

2.    To cook the quinoa, use a medium-sized pot. Combine the rinsed quinoa and 1 ½ c. water. Bring the mixture to a gentle boil over medium heat, then reduce the heat to medium-low and simmer the quinoa uncovered until all water is absorbed. Remove the quinoa from heat, cover the pot and let it rest for 5 minutes. Uncover the pot and fluff the quinoa with a fork. Allow it to cool.

3.    Meanwhile, make the peanut sauce: Whisk together the peanut butter and tamari until smooth (if the peanut butter is stiff, you can warm it slightly to aid stirring). Add the remaining ingredients and whisk until smooth. If the mixture seems too thick to toss into the salad, whisk in a bit of filtered water.

4.    In a large serving bowl, combine the cooked quinoa, shredded cabbage, carrot, snow/snap peas, cilantro, and green onion. Toss to combine, then pour in a portion of the peanut sauce. Toss again until everything is lightly coated in sauce. Taste, and if it doesn’t taste quite amazing yet, add a pinch of salt and toss again. Divide into individual bowls and garnish with lightly toasted peanuts. Keep extra peanut sauce on the side to add as desired.

5.    This salad keeps for about 4 days covered and refrigerated. To prevent the chopped peanuts from getting soggy, store them separately from the rest and garnish just before serving.

This is an easy, cold-serve entree that you may just start to crave!
(Makes 3 ample servings)

Ingredients

¾ cup of peanuts (keep separate)
¼ cup of white sesame seeds
¼ cup of black sesame seeds
1 packet of kelp noodles (12 oz.)
1 medium-large carrot, julienned
1 med-large zucchini, julienned (I use 5 ounces)
1 cucumber, julienned (I use 4-5 ounces)
1 red onion, thinly sliced (approx. 1/3 cup)
1 bunch of cilantro (coriander), chopped (your option)

Dressing

3 Tbsp tamari sauce (wheat-free soy sauce - buy non-GMO)
2 Tbsp tahini (sesame paste)
1 Tbsp sesame oil
3 Tbsp olive oil
1 Tbsp apple cider vinegar
2 tbsp lemon juice
1 clove garlic, crushed (or to taste)
½ inch fresh ginger, grated (or to taste - more is always yum)
1-2 fresh chili, chopped (your option)

Directions
1. Soak kelp noodles in pure water for 15 mins while you prep the veggies. Drain noodles when ready to blend the main ingredients (keep nuts, seeds, and dressing separate at the table). You may cut the noodles to your preferred length.
2. Blend the dressing ingredients together in a bowl with a whisk or in a small blender.
3. Serve the peanuts and two colors of sesame seeds in separate small dishes for topping per individual choice.
4. Combine the remaining ingredients of the pad Thai in a large bowl. Serve immediately. I also suggest you allow people to drizzle their preferred amount of dressing.

When I made this the first time, I had some cooked pasture-raised chicken meat on hand, so I chopped a bit of that and set it out in a separate bowl. I also tossed in a few chopped raw mushrooms. Whatever you have that is fresh and can play nice with Asian flavoring is fair game.

Serves 8 Prep: 5 minutes Cook: 30 minutes

2/3 c Brazil nuts

1/3 c pumpkin seeds

2 T chia seeds, ground

1/3 c ground organic flaxseed meal

2/3 c pecans

1/4 c coconut flakes, unsweetened

1/3 cup raisins, seedless (sultana, optional. Omit to reduce sugar content)

5 T melted coconut oil

2 T maple syrup (or alternate natural sweetener if desired)

1 tsp vanilla extract, pure

2 tsp ground cinnamon

Directions

1. Preheat oven to 180°F.

2. Chop Brazil nuts and pecans in a food processor. Mix in a bowl with the remaining nuts, seeds, and coconut flakes.

3. Combine melted coconut oil, maple syrup, vanilla extract, and cinnamon. Pour into the dry ingredients and mix until everything is well coated.

4. Place in the oven to cook for 30 minutes.

Ingredients:
8 oz cooked chicken (use slow-cooked portion you’ve made ahead), chopped
3 c organic broccoli slaw (available in a 10-oz [3 c.] package with carrots and red cabbage)
1 c chopped broccoli florets
3 c thinly shredded kale leaves
¼ c raw sunflower kernels
3 c dried cranberries (optional, as these add sugar)

Dressing options:
Mix olive oil with pomegranate, lemon, or orange juice, with Dijon mustard mixed in
OR whisk the following ingredients together and toss with the vegetables:
½ c mayo (egg-less or your choice that uses olive or avocado oil), 1 tsp Dijon mustard, 4 tsp lemon juice, 2 tsp apple cider vinegar, ¼ tsp salt, 1-2 tsp raw local honey, and 1/8 tsp chili powder. Season with pepper, as desired.

This satisfying recipe is a great way to start the morning, or as a lovely break with herbal tea. When rhubarb is available in late spring, be sure to grab a handful. Once washed and dried, it can also be chopped and stored in the freezer for a bright taste of spring any time of year. I have tweaked a recipe I found on the glutenfreehomaker.com site, mainly to reduce the sugars. Once we adjust our palate away from the high-sugar level offered in so many American recipes, we can begin to appreciate the subtle blends of flavors that the natural ingredients bring. This treat is grain/gluten free as well.

Cake batter:
1 c blanched almond flour
~ 2/3 c coconut flour
1/2 tsp. baking soda
1/4 tsp. salt
1 tsp. ground cinnamon
1/4 tsp. ground ginger (may increase to 1/2 tsp. to taste)
4 lightly beaten eggs
1/2 c almond or cashew milk
3 T melted coconut oil
1/4 c honey
1 tsp vanilla extract
1 c diced rhubarb (cut in about 1/4-inch pieces)

Topping:
1 c chopped pecans
2 tsp ground cinnamon
1/4 c melted coconut oil
1 T honey

Instructions:
1. Preheat the oven to 350F. Line the bottom of a 9-inch round cake pan with parchment paper. Oil the paper and sides of the pan with coconut oil.

2. Melt 1/4 c of coconut oil, and in a small bowl, stir it together the chopped pecans and 2 tsp cinnamon. Set aside. Note: the honey may be easier to blend if heated slightly — consider stirring it into the warmed/melted coconut oil before mixing with the nuts and cinnamon.

3. In a large mixing bowl, whisk together the flours, baking soda, salt, cinnamon, and ginger.

4. Add eggs, milk, 3 T melted coconut oil, honey, vanilla. Mix well until fully blended. The batter will be moderately thick.

5. Stir in chopped rhubarb.

6. Spread batter in cake pan and evenly distribute mixed topping over the batter.

7. Bake for 30-40 minutes until the center is set and a tester comes out clean. Remove to a wire rack to cook 10 minutes, then transfer the cake to a plate. Lift by holding the parchment, or invert onto a plate, remove the parchment, then set upright on a serving dish.

Whole food nutritionists advocate for the use of pasture-raised animal bone broth for nutrients such as collagen and glycine to support cellular messaging and connective tissue health. You can purchase ready-made bone broth at natural food stores, but it’s quite easy to make your own. Use it in place of oils for sauteeing onions and veggies, and as part or all of the liquid for steaming rice or seed grains. Bone broth from pastured chickens, bison, or grass-fed/finished beef bones adds a satisfying flavor to any dish.

Instructions
You’ll need a crock pot for this one, as well as herbs, carrots, celery stalks, chopped onion, pure water, and a pastured-chicken (no antibiotics/hormones and all natural foods — no additional grains or “vegetarian feed”, which can often contain GMO soy and other inflammatory grains). If you’d like to skip the meat-cooking part and go straight to creating bone broth, you may do so by using leftover chicken bones, beef or bison bones (natural groceries often sell these frozen).

1. Rinse off the whole chicken, removing any giblets from the cavity. Add these organs to the cook pot to provide more minerals. Set it in about 2 c. water in the pot. Set the crock pot on LOW.

2. Add herbs and seasonings on top of the chicken as you wish (rosemary, thyme, dried basil, or a natural herb blend). Surround the bird with carrot and celery stalks, sliced onion, and some garlic as you wish. Add salt and pepper. Set the lid on top and cook it for 4-6 hours, or until the meat is done.

3. Remove the whole chicken to a platter to cool slightly before pulling the meat from the bones. Save the meat in portions in the fridge or freezer for quick-prep entrees.

4. Return all of the bones and cartilage to the crock pot. Add a couple cups more water — enough to cover all of the bones — and cook on low so the broth simmers. Four hours may be sufficient, but you can let it go for 10-18 hours if you wish (additional time creates additional histamine, so if that’s an issue for you, stick with the shorter time).

5. When the time is up, strain out all of the veggies and the “parts” for compost. You will have a nice supply of clear broth. Let it cool and refrigerate or freeze it in portions to use as needed. A good broth will be gelatinous when cool. You’ll see a layer of fat rise to the top – if you’ve used a clean-sourced meat, you don’t have to worry about extra toxins coming through with this fat. Use as much or as little of that as you wish, as our brains and cells can put it to use.