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2:39:06 PM

Coconut Aminos Chicken with Bok Choy and Pecans
12 TBS paprika
1/2 TBS olive oil
1/2 tsp rosemary
1/4 cup pecans, chopped
1 bok choy stalk, diced
1/4 cup onion, chopped
2 garlic cloves, chopped
1-2 chicken breasts
1/4 cup water
2TBS coconut aminos

In a small bowl, combine paprika, olive oil, rosemary, pecans, garlic, onion, and bok choy. Mix into a paste and rub on both sides of the chicken. Cover and refrigerate for 2 hours to marinate.
Preheat oven to 425 degrees. Remove from fridge and drizzle with water. Bake for 20 minutes or until juices run clear. Turn chicken half way through baking. Remove from oven and drizzle with coconut aminos. Enjoy!

2:17:46 PM

Bok Choy Omelette with Avocado
Chop 1 bok choy stalk with leaf and toss into a pan with 1 tsp of Kerry Butter. Cook on medium for 5 minutes,
Scramble 2 eggs with a little almond milk and pour over the bok choy. Add any desired spices.
Cover until omelette is set, about 3-4 minutes. Slice half an avocado and place on top. Enjoy!

6:50:15 PM

Hello, everyone!

Many of you know that I am just about the worst cook alive, but even I managed to pull this one off! It is so yummy you might just want to eat this every night for dinner!

This is an incredibly easy zucchini or yellow squash meal or side dish.

You need these ingredients:

2-4 zucchini or yellow squash, quartered lengthwise

1/2 cup freshly grated Parmesan (ONLY if Mel has cleared you for cheese...they are still awesome WITHOUT the cheese!)

1/2 tsp dried thyme

1/2 tsp dried oregano

1/2 tsp dried basil

1/4 tsp garlic powder

Himalayan pink salt or Kosher salt & ground black pepper to taste

2 tbs olive oil

2 tbs chopped fresh parsley leaves or parsley flakes

This is what you do:

1. Preheat the oven to 350 degrees.

2. Spray a cookie/baking sheet.

3. Quarter lengthwise the zucchini or squash.

4. In a bowl, combine all the ingredients listed ABOVE the olive oil.

5. Place the zucchini or squash slightly apart in a row on the baking sheet. Drizzle olive oil on each piece and then sprinkle the mixture from the bowl on each piece.

6. Bake for 15 minutes.

7. Broil for several minutes until they are crisp & golden brown.

8. Garnish with parsley.

Seriously, kids, these are to die for! When I was a little girl, I was punished once for refusing to eat a zucchini dish that my mother placed in front of me. I sat at the table for two hours, stubbornly refusing to eat the zucchini! My mother clearly did not know about this recipe!!!




2:01:18 AM

Hi Karen,

Thanks so much for your follow-up on your delicious pecan candy recipe.
I have been trying to use the Lilly's chocolate which I know now is a mistake.

Appreciate your help!

9:27:43 PM

Hi Everybody,

On today's conference call, Katherine asked about using the Lily's chocolate. It's an ingredient in one of the recipes here on this thread, that I'd put it together before I realized the Lily's has things in it that don't work for us. One thing is Xylitol...and it is a problem for many sufferers. I found I could eat a little of the Lily's chocolate, but it's so tasty that it's tempting to overdo it.

So...I went back to the drawing board to see if I could figure something out to replicate it. Btw...this is the chocolate mixture used to pour over nuts, and seeds to create a chocolate candy.

After fooling around with butter vs coconut oil, I realized the coconut oil worked better. I couldn't remember that today on the conference call, so I looked it up.

Here's the ratio:

2 ounces (half a box) of Bakers unsweetened cacao- 100%...this isn't the powder...it's the solid kind

Two heaping tablespoons of coconut oil (the solid kind)

Mix it together after it's out of the microwave and then add liquid stevia to taste.

There you go Katherine...hope this helps.

It's not as fabulous as the Lily's, but...it's a pretty good second choice, and it won't make you sick.



6:24:34 AM

Thank you for sharing everyone, definitely going to have to find time to make some rescue soup and fried okra!

A dish that i'd like to share which some may find enjoyable:

500g Coarse ground grass fed beef
1 red onion
Brocolli tenderstems
Black Olives

Can of coconut milk
Beef broth
Garam masala
Cayenne pepper
Ground black pepper and Himalayan salt

Cook off beef and diced veg -sans radishes and olives - (put in veg a little before the meat to allow for some charring/caramalisation), add meat and don't drain off the fat. Season the meat generously when putting into the pan and break up into clumps (meatballs). Add the coconut milk and the radishes and olives and leave to simmer for 10 minutes for all the flavours to combine.

Can eat on it's own for a hearty soup/stew or with a salad side.

4:03:11 PM

Hello, everyone!

I am often on the go, working full-time. There are some days when I cannot even fathom the thought of eating yet another salad for lunch! Sometimes, a little variety is in order. Plus, salads take SO long to prepare sometimes!

I have celiac disease, so I have not had a piece of “Wonder Bread” in years, which is absolutely a great thing! I miss gluten-free bread, although it never made me feel much better than regular bread.

So, I have invented a sandwich, of sorts. I take some Applegate Naturals smoked turkey breast. That is my “bread,” and it can wrap around other sandwich items. I slater some Kite Hill almond milk cream cheese on the turkey. If you have another acceptable spread, then use that, like one of the approved mustards of mayos. Then, I cut up cherry tomatoes (but a regular tomato would work) and put them on top of the cream cheese. Then, I layer in spinach...any lettuce type would work. Then I add a lot of pepper, one of my favorite spices. You can add any type of veggie that is approved: cucumbers, peppers, whatever you like.

It’s fast and the ingredients can be thrown into a lunch box and fixed quickly at work.


8:47:11 AM

Hi Robin,

There’s a mayonnaise made with avocado oil that we can have. Donna mentioned it on the cooking conference call. She likes it but I’m not wild about the taste. I like the home made the best.

Your coleslaw sounds delicious. I like to add a bit of dried mustard and some celery seed to the home made mayo along with some stevia drops. It’s even better if you put the coleslaw and dressing together in the food processor to make it fine and creamy.

Hope this answers your question.



8:47:44 AM
Karens post, This thread dated 8/12/2018

Dear Karen,

Someone mentioned a mayonnaise we can have that's OK or better for us. It was mentioned on a conference call. Do you know it? I have bought a avocado oil mayonnaise that is all organic and all ingredients
are OK for us except white vinegar. I use small amounts, just wondering if there is anything better.

I made coleslaw with: small bag of grated cabbage, green & purple - 7in.by 6in. bag. avocado oil mayo - just enough to coat cabbage
lemon juice - to your taste
1 pkg. pure organic Stevia leaf extract (powder)

It was delicious! Makes 4 to 5 servings. Great way to eat raw cabbage! If you know of a better mayo, please let me know. I only had 1 serving a day, worried about vinegar in mayo.

Hugs, Your Sis In Christ, Rockin Robin
Terry R

9:04:07 AM

To All my warrior friends.

I found these cauliflower egg thin wraps we can have.

The ingredients are eggs and cauliflower.
You can also make chicken wraps.

I wrap my scrambled eggs inside. They are fabulous.

I found them at Sprouts. I also saw them at Costco's today.Two pack at Costco around 7.00.


3:22:05 PM

Hi Everybody,

Here's a super fast and easy dish to throw together that's tasty and filling. It's great as a side dish...but I enjoy it as a main dish too.

Easy Green Beans

One small yellow onion, chopped

Half pack of no nitrate thin sliced ham, chopped into half inch squares

Three cans of green beans

One tablespoon of coco aminos (it's in a bottle like soy sauce)

Melt a couple of tablespoons of European butter in a hot skillet, and start sauteing the onion. When it becomes a bit translucent, add the chopped ham and continue to saute both until they're barely browned.

Add the coco aminos and stir well. Pour in the three cans of green beans and stir until everything is distributed. Cook until green beans are nice piping hot and enjoy!

Makes six serving, and each serving is about 6 net carbs.



8:28:44 PM

Hello Everyone,

Per Mel's request, I am reposting the pancake recipe so that he can add the pictures of my pancakes and griddle. I use the one from Bella, however, there are cheaper ones that will probably work just as well.

Here's the link:

Presto 7072, Black Slimline Griddle, 22"

I've recently found the most wonderful tasting sugar-free chocolate syrup (Choc Zero Chocolate Syrup). I just received it on my doorstep from Amazon (I get a notification on my computer from Amazon when anything has arrived) and had to immediately bring it into the house and try it on my chocolate pancakes. Well, I have to say that it is by far the best tasting of all the sugar-free syrups I've tried. I had thought that my chocolate pancakes were good, but with the chocolate syrup on top, all I can say is GOODNESS!! We're getting into the realm of chocolate cake even. :)

Here's the link for the chocolate syrup: Chocolate Syrup

Here's my chocolate pancake recipe below:

Coconut Pancakes


4 eggs
1 - 1 1/2 cup coconut milk
1 tbsp grapeseed oil or avocado oil
Vanilla stevia to taste
2/3 cup coconut flour
1/4 cup almond flour
1/4 flaxseed meal
1 tsp baking soda
Coconut oil to coat pan/griddle
For chocolate pancakes add 1 heaping tablespoon of unsweetened cocoa powder


1. Preheat stove or griddle.
2. Mix wet ingredients together
3. Mix dry ingredients together
4. Slowly add dry ingredients to wet ingredient but be sure that the batter doesn’t get to thick or it won’t cook right. If it gets too thick you can add more coconut milk.
5. Add oil to griddle (or frying pan) and then add batter.
6. Allow to cook for a few minutes then flip.
7. As you cooking the pancakes, add more liquid to the batter if it starts getting too thick. The flax seed meal will absorb some of the liquid.

This recipe makes quite a few pancakes. If you double the recipe you'll have a lot for freezing.

God Bless,

7:59:52 PM

Hi Everybody,

Here's a dish I put together tonight after receiving my big box of konjac noodles from Amazon. I used the noodle shape to make what I call...

Asian Stir Fry

Drain, rinse, and dry a package of Skinny Pasta konjac noodles.

Dice two green onions (white and green parts) and saute in some hot sesame oil. If you don't have sesame oil, then olive or coconut oil should work just fine too.

Add in some minced garlic and continue sauteing for a minute or two more.

Add in the konjac noodles and stir to coat with oil. They're kind of hard to separate and get coated, so use tongs and / or a meat fork to move them around.

Add in one tablespoon of coco aminos and a dot of wasabi and stir vigorously.

Be sure to measure the coco aminos because the count is one net carb per teaspoon...so a tablespoon has three net carbs. Just use a dot of wasabi the size of a pencil eraser...be careful not to do more...it'll get too hot.

Break an egg into a small bowl and whisk with a fork. Add about a tablespoon of water to the egg and whisk some more.

Pour the egg over the hot noodles and stir vigorously until the egg is done.

Slice the green part of one green onion and use as a garnish.

This is so tasty...and only 5.5 net carbs for the WHOLE DISH.

Fast, easy, and a net carb bargain...yea!!!!



12:59:35 PM

Ok...part two of the basil leaves on cream cheese covered cracker.

This was so good I made another one. This time I used the small purple basil leaves and the little purple basil flowers. Mel said the little flowers have the most flavor. He wasn't kidding...the fragrance that came out from just pinching the flowers off the stems was wonderful...but the taste was even better.

Now I'm having other ideas for using fresh herbs...I'm thinking of herb butters or cream cheese spreads. Yum!



11:55:21 AM

Hi Everybody,

Ok...I'm going crazy over this Kite Hill almond cream cheese...and here's a variation.

Mel sent me some of his home grown basil through the mail...that's right...through the U.S. Mail. I was skeptical of this idea (poor Mel...he has to prove everything to me or I don't believe him...could be why I'm in the Slow Boat to China club for getting well)...but I digress.

He sent it wrapped in paper towels and in a zip lock inside the mailer box. It was really hot when I opened it yesterday...but...surprisingly...it was just fine...and...oh my goodness...the fragrance hit me immediately. It is the very best basil I've ever had in my life. I could just eat the leaves all by themselves. This is very different from the basil I buy in the store. I know...this seems a bit of a dramatic reaction to an herb, but this was really different.

I think it's because Mel's plants are the definition of what organic should be. Mel is even picky about the dirt the plants grow in. A chemical never even comes close to them...he uses eucalyptus essential oil in his diffuser to make any potential insects not live to see the next day. He's also very persnickity about the water he gives them...he makes sure it's the right ph balance, etc. They get rotated to receive the just right amount of light and any dead leaves get snipped off before they have a chance to suck any of the life juices from the rest of the plant. He also is very pleasant around them...from what I observed, no plant ever get's fussed at or threatened with a hockey stick.

Ok...so...my new application for the cream cheese cracker is leaves of basil on top. It was so good, I ate almost half of it before stopping long enough to take a pic. It is exceptionally good with Mel's basil...but...it would be tasty with regular basil too.

Mel also sent me some dried hot oregano from his indoor garden. Going to use some of that along with the basil today to make some slow cooked spaghetti sauce. I'll put it on top of the konjac noodles in the spaghetti shape...should be good.

I'll post the spaghetti sauce recipe once I get it made. I think it's going to be a little high in net carbs because of the tomatoes, but I'll try to figure something out to get it to a lower number.

This almost makes me want to try to grow some herbs myself. Mel grows all kinds of vegetables and herbs in his two bedroom apartment by making optimal use out of his space in closets and on his terrace, so that shows it can be done in limited space. It would be interesting to see how much the cost savings would be. Obviously there would be some initial expense of the grow lights, etc., but the seeds are pretty cheap. Mel grows a lot in his space...so much lettuce, he gives it away as gifts. I think Mel should do a conference call about growing an indoor garden. After spending so much every week on organic vegetables, it could be really worth it. Actually, the taste alone would make it worth it.



8:12:10 AM

Thank you Donna!

This cream cheese is not only great for recipies...it's also about as close as it'll come to "fast food" for our eating plan...and it is delicious!

There are two pretty good options for a cracker...and Flackers is definitely one of them. Another one is Crispbread from Trader Joes. Mickey told us about these, and they're really good too. I just got the gluten free version and it's only three net carbs per cracker.

A crispbread cracker spread with the Kite Hill almond cream cheese is only FOUR net carbs! And...it's really tasty and filling too.

And even better...a quick snack or breakfast you can eat on the go.

It could be fancied up with other toppings on top of the cream cheese too...nitrate free ham, pastrami, etc...or...pesto...even sliced strawberries. Lots of options!

Thank ladies for these suggestions!


Donna M

9:18:56 AM

Hi all,

Just wanted to chime in on my recent find of almond milk cream cheese. It tastes absolutely delicious and definitely will open the door to more recipe options. I used it to make “cheese cake”. I will try to make another soon so I can perfect the measurement of ingredients.
Anna mentioned it also on a recent conference call. She said it was really good on Flackers (cracker) and even helped her to put on a few pounds. Just a side note, there are different varieties that are also diet friendly.

The brand is Kite Hill and I was able to purchase it at Whole Foods.
Check out their website : www.kite-hill.com for more information about their products.



3:16:09 PM

Hi All,

I made a recipe last night which included the kite hill almond milk cream cheese. It turned out really creamy and tasty.

I'll name it: Bacon Chicken with Cream Sauce


1 package of organic chicken (preferably skinless)
Organic Chicken broth
1-2 tablespoons of almond milk cream cheese
Organic uncured sugarfree bacon (about 5 links)


1) cook bacon, chop in small bits and then put aside.
2) Cook chicken on both sides
3) add chicken broth and allow to simmer until the chicken is cooked through
5) add more broth if necessary and then add in the almond milk cream cheese, stir until it's incorporated and has a creemy consistency
6) add 3/4 of the chopped bacon
7) it's done when it cooks down to the consistency of a sauce
7) plate chicken with sauce and then add the remaining bacon

I used dark meat but white meat should work as well.

Hope you enjoy it. Even my husband liked it so that's saying something.


8:29:00 AM

Hello everyone,

Recently I purchased ginger turmeric tea at Trader Joe's and it is really delicious. More than that, my body had quite a reaction to it after consuming three cups in 24 hours. The pathogens were very unhappy and I have been having 2 cups a day since and it seems to help.

Today, I was chatting with a friend who is drinking golden tea, which is along the same lines as the tea I purchased. Her recipe calls for 2 parts organic ginger powder, 2 parts organic turmeric and one part organic Ceylon cinnamon, also black pepper. I added 2 teaspoons of this to macadamia milk and heated it in a pan. I added a little liquid stevie and it is delicious.

I looked for a recipe online and there are a few variations, like cardamom, which I like. Any milk can be used but I prefer non dairy.

This tea is good before bed.

5:52:11 PM

Hi Everybody,

Here's a little more about making strawberry desserts.

1. There are 9 net carbs per cup of strawberries.

2. The lowest net carb coconut milk is the Thai Kitchen brand. I've found it at my grocery stores...but it's not always with the other cans of coconut milk...sometimes it's with the Asian foods.

There's a big difference on the net carbs by brand...and some of them have quite a lot. Thai Kitchen brand only has one net carb per one third cup. A great "deal"...that way you can spend more of your net carbs on the strawberries and the cake / base part.

If you can't find it in the store, you can order it on Amazon.



10:34:23 AM

Hi Ruth,

Here are some tweaks to the recipes Mel mentioned so that they'll work for strawberries.

Any of the following could be topped with coconut milk "whipped cream." All you do is to chill a can of coconut milk in the fridge for several hours. Open the can and take off the solid part...which will probably be a little over half the can. Discard the remaining liquid because that's where the most carbs are. You'll have to use a knife to get the solid part out of the can and then kind of cut it up in a mixing bowl. Use your mixer to break it up and add some almond milk to get it to whipping cream consistency. Sweeten it with stevia and use to top any of the following desserts.

Any of these would be a good base to make a strawberry dessert:

Karen's Crepes...fill with sliced strawberries sweetened with stevia, then top with coconut "whipped cream"

Ruth's Fairy Cakes...just top with stevia sweetened sliced strawberries and the coconut "whipped cream"

Karen's pie crust...Use three cans of coconut milk solids to make a large batch of coconut "whipped cream" and then fold in sliced stevia sweetened strawberries. Put in baked pie shell and chill.

Nicholas' pound cake...this looks delicious but will need some adjustments. It calls for cream cheese. Use the almond cream cheese substitute from Whole Foods instead and substitute the heavy cream with coconut cream from the can. Top with sweetened strawberries and coconut "whipped cream."

Karen's Snickerdoodle Mug Muffins...Just leave off the cinnamon swirl part (melted butter and cinnamon in the first part of the recipe) and make the rest of the recipe...it'll just be like a plain sweetened biscuit. Top with sweetened strawberries and coconut "whipped cream."



Ruth Ann M

9:39:46 AM
Ah, Karen's famous Strawberry Crepes! Simply Delicious

Hello Everyone -

I'm so hungry for strawberry shortcake and wondered if anyone has a recipe that we can have for biscuits for the shortcake.

I made some regular biscuits for my husband and son today as its strawberry season here in Michigan.

We plowed up our strawberry patch last year because I could no longer take care of it and it became very weedy.

Thankfully there is a stand near our house where a lady sells strawberries and they are nice.

I may make some freezer jam as its so easy. I like to give it away at Christmas time.

Of course I can't have it because of the sugar

Hello RAM,

It's nice to see you post, but allow me to make a few suggestions that should benefit you and other's in the future.

As you can see, I moved your post to this thread where we are trying to keep all food related subjects together.

When using this thread, I found four or five recipes this morning that should work for a base for any strawberry dessert.

Here you Go;

Ruth's Fairy cakes 3/22/2016

Karen's Pie crust 6/17/2018

Nicholas's Pound cake 12/16/2018

Karen's Snicker doodle mug muffins

and a special treat,

Karen's crepes...which could be filled with strawberries.

This info is not only for you Ruth, but for all new folks who find us.
Please look around and or use the search engine and help us keep like subjects together.

God bless,


7:28:37 AM

Hello, everyone!

I just completed a summer project that I promised myself that I would do to make my life much easier and to alleviate stress. I thought I would share what I have done, just in case these ideas might help someone else on the forum.

First, I went through my pantry, all cupboards with food, my spices, and my refrigerator. I made a typed shopping checklist (that I can adjust and reprint as needed) that is broken down into the following categories: oils, sweeteners, nuts & seeds, fruits, drinks, flours/baking, meats, breads, condiments, dairy, pasta/rice, vegetables, spices, beans, snacks, cereals/pancakes, household, cat, cosmetics, cleaners. I was able to straighten everything out as I went through what my husband, my two stepsons, and I eat. I had to account for groceries that I cannot eat as well, so the list is rather long. I used the checklist for the first time this past Friday, and it really helped when I went grocery shopping.

Then, I created a master binder for myself. In the binder, I have the following food information for myself. Everything in the binder is organized and was placed inside plastic separators.

#1: I now have an 8-day rotation for breakfast, including the recipes.

#2: I have a 7-day rotation for lunches, including the recipes. Plus, on some days, I will have dinner leftovers.

#3: I have a 4-week (28-day) rotation of dinner recipes that break down in the following way:

Mondays: 4 different beef recipes
Tuesdays: 4 different chicken recipes
Wednesdays: 4 different fish recipes
Thursdays: 4 different ground beef recipes
Fridays: date night or family night (depending on whether we have the boys with us)
Saturday: crock pot and lengthier time-frame recipes
Sundays: 4 different dinner salad recipes

I am not a huge dessert person (I used to be)—I typically have a small piece of dark chocolate slathered in liquid chocolate stevia, but there are plenty of recipes on the forum if my sweet tooth acts up. I also have a bunch of dessert recipes that my husband and the boys like that I cannot eat.

My husband and I have decided to replace any recipes that we do not like that are new to both of us. Plus, if we get bored, we can always find new recipes to cycle in as we like.

I owe huge thanks to the following individuals, who were my inspiration and gave me a ton of support. They all know how challenged I am in this department:


This endeavor was HUGE for me because cooking and grocery shopping and meal planning has ALWAYS caused me a ton of stress. I have a mother who hates to cook. I love her, but she is just awful at it. Growing up, she couldn’t/didn’t teach me a thing. When I left home at 22, I couldn’t boil water, and up until recently, I managed to never really learn much over the years—a lot of people have enabled me!!!

I hope this post helps someone like me out there. If anyone needs more information, please let me know!


1:51:21 AM

Hi Everybody,

We all know what a challenge it can be to find something to eat when we are short of time. Our dietary restrictions don't allow us to find much in the way of take out...and we all know what it's like to be hungry and tempted to do something "dangerous" on our eating plan.

Anna has led the way on cooking ahead and freezing...and she has some great containers she bought from Amazon for freezing. However...if you don't have those, you can do a lot with freezer zip locks.

I've been off for summer break for over two weeks now. The first few days I was off, I cooked several things and froze them in individual servings. I use quart sized zip locks for this.

Take a look at the pic. You'll see I have just a small top of the fridge freezer. I've put several meals on just the bottom shelf which leaves two thirds of my freezer free for other things. It can be done!

One of the things I like about cooking ahead is there's no waste. I live alone, so I've found myself getting bored with something before I finish eating it. Two or three meals in a row of the same thing leaves me kind of over it, and I end up tossing the rest on garbage day.

Cooking ahead and freezing has prevented that problem because I started off with four different recipes, which provided variety right away. I plan to cook once or twice a week and freeze after I have just one meal out of it. That way I can continue to have meal choices...and zero waste.

Oh...by the way...all of these recipes are on the recipe thread in the forum. If you are new, look there for lots of great recipes...AND...for even more, go to the Beginner's Packet that Anna put together. Like Mel has often said...there's no need to go hungry...lots of ideas here!

Here's what's in my freezer now:

Mississippi pot roast

Beef Stir Fry (or...as Donna calls it...Deconstructed Egg Roll...I really like that name better)

Shrimp Gumbo

Rescue Soup with Chicken

Meat Loaf

Home made cauliflower "rice" with butter

Oven Roasted cauliflower

Note...I do NOT heat these meals up in the zip locks. I just put the frozen bags in a pan of lukewarm water until they thaw enough to get out of the bag (about ten minutes). Then I put the contents in a Pyrex
dish and heat in the microwave.

Easy enough to make a quick salad or saute some veggies to go along with it...and...viola! A tasty meal in a flash that's protocol friendly.



10:28:49 PM
Renaming it a little ball of heaven, looks Delicious!

Hi Everybody,

Ok...here's the easiest recipe ever.

Roasted Cauliflower

Preheat the oven to 375 degrees F.

Get one organic cauliflower head and clean it up...(wash, dry, and chop the bottom / leaves off)

Put it in a baking dish

Mix some olive oil with some sea salt and pepper in a separate container, and pour it over the cauliflower.

Roast it in the oven until tender crisp.

It looked a little dry toward the end, so I added some pats of butter.

Then I put it on a serving plate and poured the oil /butter that was in the bottom of the baking dish over the top.

You just slice it like you would a loaf of bread and enjoy!

It's very tasty.



P.S. Back in my Weight Watcher's days, we used to call this..."the brain"


9:40:51 PM

Hi Everybody,

I know...my recipes sometimes kind of follow a theme...chocolate covered things...salads...or some kind of meat cooked in a crock pot...fried things...etc. But...there's a reason...and it's because I like to offer variations.

Here's another one that kind of follows a theme...or actually two themes..."fried things" and "okra." Anyway...here it is, and I hope you'll enjoy it:

Oven "Fried" Okra

Preheat the oven to 375 degrees F.

Cut up some washed and dried okra and put it in a big bowl.

Put in some sea salt and pepper, and enough olive oil to coat it and then stir it around.

Spread it out on a parchment covered baking sheet and bake until it starts to get golden brown on the edges.

You have to make sure to cut up the okra fairly evenly or you'll get some burnt pieces of the small ones before the larger pieces get done.

Watch it closely in the oven and get it out right as it starts turning brown on the edges. There's a fine line between crispy and delicious and burnt.

To me, this is as good as actual fried okra, and it's less carbs because there's no coating. It's a lot easier too and very little clean up.

Here's the best part...you can have a whole CUP for just FOUR net carbs.

This is extra good with mashed cauliflower (fake mashed potatoes) and meat loaf.





9:29:09 PM

Hi Everybody,

I'm just bringing forward a recipe I posted a couple of years ago...and tweaking it a bit for an update (better coconut oil / chocolate ratios and including a net carb count this time).

Here's the "magic" ratio: One tablespoon of coconut oil (the kind that gets solid) per one ounce of unsweetened bakers chocolate. Melt this in the microwave for a minute at a time, checking after each minute. After it melts, take it out and stir in liquid stevia to taste. Dip washed and dried organic strawberries into the chocolate and place on a parchment covered tray before chilling in the refrigerator.

It's not the "cheapest" net carb treat in the world, but it sure hits the spot if you want something special.

From what I can figure, a half cup (maybe three to four strawberries, depending on the size) is seven net carbs. Not too bad for such a fancy treat.

You'll see from the pic, I made way too many for one person to eat in a few days without going over a daily net carb count...so...I'm going to just freeze some to keep them from going bad before I can budget them all into my daily net carb allowance. I'm sure they'll taste great that way too.

The tray in the pic is one quart of organic strawberries. It takes four ounces of unsweetened chocolate and four tablespoons of coconut oil (the solid kind) to coat them all. Just including this as a point of reference if you want to make less...or...you might have other people in your family who would enjoy these...if so then make a BIG tray.



5:05:18 PM

Hello Everyone,

I've recently found the most wonderful tasting sugar-free chocolate syrup (Choc Zero Chocolate Syrup). I just received it on my doorstep from Amazon (I get a notification on my computer from Amazon when anything has arrived) and had to immediately bring it into the house and try it on my chocolate pancakes. Well, I have to say that it is by far the best tasting of all the sugar-free syrups I've tried. I had thought that my chocolate pancakes were good, but with the chocolate syrup on top, all I can say is GOODNESS!! We're getting into the realm of chocolate cake even. :)

Here's the link for the chocolate syrup: https://bit.ly/2XsuInX

Here's my chocolate pancake recipe below:

Coconut Pancakes


4 eggs
1 - 1 1/2 cup coconut milk
1 tbsp grapeseed oil or avocado oil
Vanilla stevia to taste
2/3 cup coconut flour
1/4 cup almond flour
1/4 flaxseed meal
1 tsp baking soda
Coconut oil to coat pan/griddle
For chocolate pancakes add 1 heaping tablespoon of unsweetened cocoa powder


1. Preheat stove or griddle.
2. Mix wet ingredients together
3. Mix dry ingredients together
4. Slowly add dry ingredients to wet ingredient but be sure that the batter doesn’t get to thick or it won’t cook right. If it gets too thick you can add more coconut milk.
5. Add oil to griddle (or frying pan) and then add batter.
6. Allow to cook for a few minutes then flip.

This recipe makes quite a few pancakes. If you double the recipe you'll have a lot for freezing.

God Bless,
Anna Wolenski

7:37:10 PM

Hello All,

I wanted to share a really good beef polish sausage. The brand is Teton and I found it at Costco.

Here are the ingredients:

Grass Fed Beef, Water, Less than 2% of the following: Sea Salt, Vinegar, Spices including Paprika, Celery Powder, Garlic Powder, Cherry Powder.

Nutritional Facts:
Serving Size: 1 link

Calories: 200
Total Fat: 17 g
Total Carbohydrate: <1g
Sugar: 0
Protein: 11g

Tasty sausage and really good with protocol-friendly mustard, or cut it up and put in a cabbage soup.


9:04:57 PM

Hi Everybody,

Have you ever needed a fast and tasty meal? You're sick of salads and eggs...and you just want something easy and quick that won't activate any symptoms?

Well...this is probably such an obvious idea, but rolling lunch meat around a dill pickle spear can sometimes be a life saver.

Here's the recipe:

Pickle Roll Ups

I use an antibiotic / hormone free, uncured, etc., etc., etc. thin sliced ham...I like the Applegate brand but there are others.

I also like the Vlasic dill pickle stackers (dill pickles sliced lengthwise), but again...there are others that would do just fine.

And...I kick it up a notch with a dressing.

Here's my fast and easy no carb dressing. I use it on salads too.

Pour the following in a small jar and shake:

Olive oil

Apple cider vinegar (about one fourth to one third vinegar to oil or to taste)

Some ground mustard seed...It comes in a little bottle in the spice section of the grocery store...if you haven't used it before, buy some! It's so good on savory foods and it's protocol friendly.

Some celery seed

Shake it up and spoon some on each ham / pickle combo and then roll up. The pic shows two rolled up and one before rolling. I like to slice the dill pickle stackers in half lengthwise.

Get something icy cold and protocol friendly to drink...(lemonade cleanse would be perfect), some Flackers if you want something crunchy, three or four napkins (it's drippy), and then sit in front of the tv and watch something interesting.

I'm currently on episode 14 of Princess Weiyoung on Netflix. It's in Chinese, so I have to stay glued to the tv to read the subtitles...but boy is it good! It's a fabulous costume drama with lots of intrigue. There are 54 episodes, so I'm in heaven...lots to look forward to.

Less time in the kitchen on this meal means more time to be a slug in front of the tv.

Don't feel guilty about it either...enjoy being entertained often and forget about the disease for as long as you can.



P.S. Have some Pathogen Nightmare for dessert. Scroll down a bit in this thread to find the recipe.

7:31:35 PM

Hello, everyone!

In my never-ending quest to add variety to my diet, I came across this at my Target.

It is the only yogurt I have found that fits into all the restrictions and yet tastes like normal yogurt. At my Target, it comes in peach, strawberry, and vanilla. I have seen it nowhere else, surprisingly.

There are only 2 grams of sugar, nothing added. There are only 3 grams of carbs.

There is reduced fat milk in the ingredients, but I am super sensitive to dairy, and this doesn’t bother me AT ALL.

Maria A

9:52:22 AM

Hi all,

New delicious food item!

I just dicovered this at the store--Blue Diamond Almond Breeze, unsweetened chocolate almond milk. With a bit of stevia, it is delicious, or even on its own! Saves time instead of mixing cocoa powder and almond milk together, when you want a treat.


9:40:13 AM


Lol... just call me Super Syrup!! Ha Ha!!! Actually we should probably call Peter Super Syrup as he was the one who shared the recipe with me.

That's what I love about this community and this website the knowledge just keeps on getting passed down and around... especially when we do as Mel suggests and READ, READ, READ "or" LISTEN to ALL the Conference Calls, sooooo much GREAT information here!!!

I remember using the syrup ALL the time when I first learned about it... it's definitely NOT just for pancakes, it's even good over Carrie's warmed and buttered Buns/Rolls or warmed and buttered Almond Bread too!!! I don't each much fruit because of my Candida issues but I would imagine it would be good as a dip for fruit too!?!?! Our food doesn't have to be boring we just have to be creative!!!!

Have a blessed and beautiful day!!!!

Love, Peace & MANY Prayers,

2:21:00 PM
Click on the picture

Hi Everybody,

We all know vegetables are the centerpiece of any healthy diet, including and especially those of us healing from a toxic illness. I love cooking videos, and the other day, I found a "vintage" video from Julia Child on Youtube.

On this video, Julia gives detailed info for preparing several types of vegetables. At first I thought it was going to be really boring and stuck in a time warp where she'd cook things the way we really don't eat now. If so, I was prepared to hit "stop" and bail pretty quickly.

However...I found the opposite to be true. The information she shares is timeless. The more I watched it, the more inspired I became about cooking veggies. I learned several things I've been doing wrong over the years including throwing away WAY too much of the vegetables when I'm cleaning them up to get ready to chop. It's worth the time spent watching it for this info alone...over time, not throwing away so much can add up to a significant money savings.

This is a long-ish video...but...believe me, after watching it, you'll want to run right out to the store and buy some quality vegetables and get to cooking. She has some really great ideas that look delicious.

So...grab your patience to endure her rather "unique" voice because just a few minutes into the video, you'll forget about her delivery and become inspired by her information and ideas.

Always remember to count your net carbs. There are some vegetables we shouldn't eat like carrots which have a relatively high sugar content. However...we can eat most of the things she talks about on the video. Just research the ingredients she uses and do the math.





7:26:05 PM


You are my hero with the syrup alternative!

Thank you so much for that suggestion!


1:57:27 PM

Hello all..!!

I've been enjoying this AMAZING tea EVERY chance I get for quite some time now and decided it was DEFINITELY past due time to share it with those who might enjoy it too!!!


1 bag Organic Ginger Tea (I use the Yogi brand)
1 tablespoon Kerrygold Grassfed Butter (ONLY butter I use)
1 tablespoon Organic Virgin (Cold Pressed & Unrefined) Coconut Oil (I use the Kirkland brand from Costco)
2 scoops Logos Nutritionals Vanilla Renaissance Protein
Organic Ceylon Cinnamon

Heat water in a tea kettle or saucepan and steep tea as you normally would. You can try other flavors but I promise you the Ginger is not only good for digestion it tastes AMAZING.

Add butter, coconut oil (you can use more or less of these items as per your personal preference) and protein to a NutriBullet (this is what I use and it definitely works best in here) or Blender. Once the tea is done add hot tea to the other ingredients in your NutriBullet or Blender. Blend all ingredients until frothy, similar to a latte consistency, the NutriBullet literally takes about 3 - 5 seconds, the blender will take a little longer.

Be careful when removing the lid of the NutriBullet as the contents is still VERY hot... I typically remove with a towel.

Pour 95% into a large mug of your choice, top with Ceylon Cinnamon (you can google the benefits of Organic Ceylon Cinnamon vs regular Organic Cinnamon and see why I choose this), and add remaining liquid... swirl with a knife for the effect shown in this picture.

I hope you enjoy this as much as I do... any day off I have from work you can DEFINITELY find me enjoying my morning Renaissance Protein in this DELICIOUS recipe!!!

Love, Peace & MANY Prayers,


10:12:28 AM

This is for Jamie and anyone else looking for a syrup alternative. I learned this from Peter a long time ago and absolutely LOVE it!!

Simply melt coconut oil and add cinnamon for a GREAT tasting and GREAT consistency syrup alternative. You can also add Stevia if you like. I personally don't find it necessary.

Hoping you enjoy the ease and the deliciousness of this as much as I do!!!

Love, Peace & MANY Prayers,

9:25:06 PM

Hi Everybody,

Here's a great recipe to sub for bread, wraps, pancakes, etc. It's easy too!


One can of Thai Kitchen coconut milk
Enough water to make the coconut milk two cups
4 organic eggs
3 tablespoons of grass fed butter, melted
Stevia to taste
1 teaspoon sugar free / alcohol free vanilla or a scraping of a vanilla bean
One half teaspoon salt
One and a half cups of sifted almond flour

Open the can of coconut milk and pour it into a two cup measuring cup. It won’t quite be two cups so add water until you get to the two cup mark.

Pour the coconut milk into a large bowl and add four eggs. Mix with electric mixer until blended. Add the stevia, vanilla, and salt and mix well. Add the sifted almond flour a little at a time until incorporated.

Heat up a little butter in a skillet and swirl it around. Ladle enough batter to allow it to cover the bottom of the pan. Let it sit and bubble up some…watching that it gets a little dry on top. Then flip it. However…this is more easily said than done. It’ll take some practice, but even if you do spill some out onto the stove and your first couple of crepes are kind of ragged, it won’t matter…they’ll still taste good.

You can fill these with almost anything sweet or savory (within our diet parameters). I melted some butter in a small bowl in the microwave and then added some stevia and cinnamon. That was spread on my open crepe while still hot and rolled up. It was delicious!

I don’t have the exact net carb count for each crepe, but if you use the Thai Kitchen brand of coconut milk, then the whole recipe will come out to 23 net carbs. However…it makes a LOT and I’m thinking the whole recipe would probably make ten to twelve crepes. This would make each crepe come out to two net carbs, more or less.




8:42:48 PM

Hello, everyone!

Although I didn’t mention this on the Saturday, April 20th conference call because I wanted to consult with Karen first, I actually have a second food suggestion!

If you are new to the diet, I would probably wait on this. For those farther along, this is a great breakfast treat! I have not had a reaction to it, and I am pretty sensitive.

Birch Blenders Micro-Pancakery just came out with a Keto version of their pancake & waffle mix. Yes, you heard that correctly! You just add water, believe it or not!

It is also available at TARGET, of all places!

It’s gluten free and grain free and kosher (Mel will like that!).

There are 10 grams of total carbs minus 5 grams of dietary fiber, which means that two pancakes (the serving size) means you only sacrifice 5 of your 30 allotted carbs for the day! Yippee! There are only 3 grams of sugar.

The ingredients are: almond flour, eggs, tigemut flour (a root vegetable), buttermilk, organic coconut flour, cassava starch (another root vegetable), leavening (monocalcium phosphate = made from minerals & sodium bicarbonate = baking soda), salt, and spice.

It contains eggs, dairy, and tree nuts. There is probably minimal dairy (buttermilk). I don’t do dairy, and I don’t react to this food at all.

I mix a little Sweet Leaf Vanilla Crema Sweet Drops into the mix to give it additional flavor since I don’t obviously eat them with maple syrup, which is a no-no!

Again, this is probably for those who are farther along or recovered.


3:47:46 PM

Hello, everyone!

I FOUND A NEW FOOD!!! We were all excited about it on the Saturday, April 20th conference call! It has Karen’s stamp of approval for the carbs and ingredients!

I found it at Whole Foods, but I’m sure it is probably available at health food stores. I couldn’t find it at Trader Joe’s.

It is called FLACKERS, Organic Flax Seed Crackers. There are two types that we can definitely eat!

#1: Sea Salt
10 grams of carbs minus 9 grams of dietary fiber = 1 gram net carbs!!! ZERO grams of sugar!!! And a serving size is 10 crackers!

#2: Rosemary
Same as above, but the serving size is 8 crackers instead of 10.

My Whole Foods also sells a Cinnamon/Black Courant flavor, but the carbs are much higher, so you probably want to avoid those.

They are $5.99, but you get 5 servings...more if you only do 1/2 servings.

You can go to the FLACKERS website and read all about them. My Whole Foods only sells three flavors.

They were designed by a doctor for her patients because of the nutritional merits of flax seeds.

I did a happy dance when I found them!!! I think they taste good—natural and simple.



5:43:18 PM

Snickerdoodle Mug Muffin

Put the following in a small microwave safe bowl and cook on high for one minute:

One tablespoon of butter (grass fed)

One teaspoon of cinnamon

Remove from microwave and add stevia drops to taste.

Set aside.

Sift the following together in a bowl:

Two thirds cup of almond flour

one half teaspoon of aluminum free baking powder

One eighth teaspoon of cream of tartar

Pinch of salt

Mix the following in with the dry ingredients:

One organic egg

Two tablespoons of coconut oil (liquid)

Two tablespoons of water

A scraping of vanilla bean (or some alcohol / sugar free vanilla extract)

Stevia drops to taste

Mix the above together and divide it into two mugs (I just used a Pyrex measuring cup). Pour some of the butter / cinnamon mixture on top and swirl it around in the "dough" in the mug with a knife.

Cook on high in the microwave for one minute.

Shake it out onto a plate and enjoy!

Each muffin is 5 net carbs.



1:50:45 PM

Hi Everybody,

Here's an old fashioned recipe that many of you may have already heard of. It was a regular on our supper table growing up, and we all loved it.

There are several versions, but this one is my favorite. The original has sugar in the dressing which I traded out for stevia.

Southern Wilted Lettuce Salad

Four cups of shredded or chopped lettuce or salad greens of your choice

Four green onions chopped (all of it...white and green)

Four slices of bacon

Two tablespoons of apple cider vinegar

Stevia to taste

Toss the lettuce and green onions together in a bowl.

Fry the bacon, crumble it, and add it to the lettuce

Add the apple cider vinegar and stevia drops to the hot bacon grease in the skillet. It'll flare up with steam...but just take it off the burner and stir all ingredients together until it settles down some.

Pour the hot mixture over the salad greens and toss.

It'll wilt the lettuce a little, but that's what it's supposed to do...and it's really very delicious.





1:41:04 PM

Hi All,

I’ve been wanting to find a recipe for a hoagie hot pepper relish and finally found one (see below). I used to use the kind sold in stores but had to stop because of the unhealthy ingredients it contained like preservatives, sugar, and distilled vinegar (which is bad for fungal issues). I’m happy to report that I made this recipe yesterday and it turned out great! Before I would use the store bought kind in many of my recipes including egg salad, salmon burgers and on sandwiches which would give it an extra zing of tangy flavor. I’ve been missing this extra flavor, especially lately with the restrictions of this protocol and was so happy when this recipe tasted like the beloved store bought kind.

This morning I used it on my scrambled eggs, and boy did it add a lot of flavor!

It was really easy to make, plus I have one of those vegetable chopper’s, so it went fast. Very few ingredients too, so that’s always a plus. Try to buy organic peppers if you can find them. You can adjust the spiciness of the recipe by the selection of peppers you use. I don’t have a high tolerance to spicy foods, so I just used one jalapeno pepper and the rest were bell peppers.



• 3 cups finely chopped hot chili peppers (You can use a mix of peppers, including cherry, jalapeno, and mild bell peppers) I used mostly red and orange bell peppers with one jalapeno.

• 3/4 cup white wine vinegar

• 2 cloves garlic chopped

• 1/2 small onion chopped

• 2 teaspoons yellow mustard seed

• Salt to taste


1. Add all ingredients to a large pan and heat to medium heat. Bring to a light boil.

2. Reduce heat to low and simmer about 25-30 minutes, or until liquid is reduced and absorbed into the mixture.

3. Add to a jar and allow to cool.

4. Serve!

I've not tried to freeze this yet, but will experiment by adding a small amount to a sandwich bag, and then put it into my larger "condiments" freezer bag in the freezer.


Donna M and Karen

9:52:42 AM

Hi Everyone,

Karen mentioned to me that she had left over okra that she had to cook. I suggested Shrimp and Okra Gumbo. As she had cooked gumbo before but had an aversion to okra in gumbo, she asked me how I made mine. I told her and she decided to make it. She said it was delicious and is now a convert to putting okra in a gumbo!

Shrimp and Okra Gumbo

I don’t measure when I cook this, but Karen measured the ingredients so that she could post it.


2 cups of chopped okra

1 medium onion chopped

1 cup of chopped celery

1 medium green bell pepper chopped

1 lb of peeled and deveined shrimp (2 large chopped chicken breast can be substituted)

1 tablespoon of roux** (see below and read Karen's
comments also)

1 box of chicken broth

Seasoning to taste


Saute’ vegetables in olive oil until all vegetables are cooked down, wilted or smothered as people in the south say.

Add roux**and stir in well (see below)

Then add the broth. Cook for about 15 minutes on high, stirring often.

Add shrimp and seasoning and continue to cook on medium until shrimp are cooked and gumbo is of a thicker consistency.

** I usually can buy jarred roux where I live but Karen made her own using brown rice flour and olive oil – basically you stir equal parts flour and olive (or coconut oil) and cook until it dark brown and the consistency of peanut butter. Many people don’t add roux to this particular gumbo but I like just a bit, and Karen agreed that the roux made it even better.

This would be great served over cauliflower rice.

Not only is this really delicious but net carbs are 40.5 for the whole recipe. This sounds like a lot but it makes 6 servings.

Thank you Karen for measuring and making this recipe for everyone to enjoy!!

P.S. This is from Karen. If you can't find jarred roux, you can make your own as I did and as Donna explained above. Please don't be too shocked that I used brown rice flour! I'm not advocating this as a usual practice.

Donna and I have actually had extensive conversations about this topic, and we decided that a different type of flour could be ok if you're not brand new because the use of same in gumbo is such a limited amount spread out in a whole pot. AND we did the math and figured out that each serving (this makes about six) comes out around 7 or so net carbs depending on what you use in your roux. We've both tried it and no ill effects...but neither of us sat down and ate the whole recipe in one sitting either (even though I really wanted to...it was delicious...way more tasty than the pic illustrates).

Just a handy tip when you're making roux...don't walk away...you have to stir it constantly with a whisk. Getting it the right color is tricky, so here's a handy technique to get it just right. Put some coffee grounds out in a bowl or the coffee container with the lid off by the stove. When your roux is the color of the coffee grounds, it's just right!

Once you get it to this color, immediately pour some broth into it to cool it off and stop it from cooking, or it will burn even with the fire off. Stir that with a whisk and then pour it into your gumbo mixture.

If you use this method (with the two tablespoons of brown rice flour instead of the jarred roux), the whole recipe will come out to 43.5 net carbs rather than 40.5 net carbs...so make sure you adjust your net carb estimate per serving accordingly.

The seasoning Donna's talking about is Cajun seasoning. There are a few different kinds on the market, but in my opinion, the best is Tony Chachere's Creole seasoning. If you can't buy it where you live, it's available on Amazon. It is what makes the dish so incredibly delicious!

P.S.S. You can use chicken instead of the shrimp if you want to. Cut up two chicken breasts into bite sized pieces and then add when it says to add the shrimp.


Donna and Karen


1:31:33 PM

Ok...get ready for this one. Go easy at first because this could cause a bit of a herx...it did for me, but I now just limit how much of the main ingredient I eat.

The feature ingredient in this is pumpkin seeds. Pumpkin seeds are natural pathogen (my PC term for parasite) killers. I've been reading about it and it's best to eat them raw which is why they aren't toasted in this recipe.

"They" (the "pathogens") don't like cayenne either. My inspiration for the flavoring in this recipe is from a delicious Mexican hot chocolate drink where cayenne is combined with chocolate. It may sound like an odd combination, but it's really good!

I want to warn everyone again though...I got pretty herxy when I hit the pumpkin seeds hard at first...and so...with apologies for being repetitive...don't allow yourself to go crazy or you might go into herx-ville.

Based on the above backstory, I think I've named this recipe appropriately...

Pathogen Nightmare

Add the following two ingredients to a microwave safe bowl and cook on high for one minute...maybe one and a half.

2 ounces (half a box) of Bakers unsweetened cacao- 100%...this isn't the powder...it's the solid kind

Two heaping tablespoons of coconut oil (the solid kind)

Mix it together after it's out of the microwave and then add liquid stevia to taste.

Add a sprinkling of cayenne pepper. Taste it and sprinkle more in (tasting after each sprinkle) until it has a nice kick but not so hot you won't want to eat it.

Stir in two cups of raw pumpkin seeds and a half cup of chopped pecans (or other nuts) to give it some crunch

Spread it out on a parchment covered baking sheet and refrigerate. This will break off in pieces like a brittle.

Keto Count:

There are 18 net carbs in the whole recipe, so figure how much you eat accordingly.

Yummy for you, but nightmarish for the "pathogens."



P.S. I felt pretty bad yesterday (herx-ville) when I went crazy on the pumpkin seeds but it must have done me some good because I woke up feeling better today than I have in a long time.

P.S.S. Katherine...remember when you asked me to figure out an alternative to the Lily's chocolate? I've finally had some time in the kitchen and...voila! Here'a how you do it...2 ounces of Baker's Unsweetened (100% cacao) chocolate melted in a microwave safe bowl for one to one and a half minutes...stir...and add liquid stevia to taste. you can add pecans to this and replicate the Pecan Candy recipe without all the bad ingredients.

2:53:39 AM

Thank you all for the wonderful recipes!

I just wanted to share that for those who are not able to tolerate eggs, for recipes that require baking, I use CHIA EGGS: 1 Tbsp freshly ground chia seed and 3 Tbsp of water for every egg the recipe calls for. I grind the seeds in the Vitamix (I’m sure a coffee grinder would be great) and then measure out the amount needed and pour into a bowl along with the amount of filtered water needed (1 Tbsp chia seed : 3 Tbsp water). I briskly whisk the chia egg with a fork and then leave it there to gel for 5-10 minutes before I whisk it once again before adding it to my recipe. I hope this is helpful as it opened up a whole world of recipes for me when I learned about this chia egg replacer!

I am looking forward to trying out chia eggs in other sort of recipes like Karen’s fried okra...fingers crossed it works!

9:59:16 PM

Ok...here's an easy one.

Most of you probably do wraps from time to time...but here's a reminder that they're quick and easy and the sky is the limit on what you can use for fillings.

This one is is as easy as it is tasty. Just roll some nitrate free pastrami and a sliver of dill pickle in a leafy green lettuce leaf.

However...I kicked it up a notch by the dressing I made to drizzle on it before rolling. It's super easy too.

Put the following in a small jar and shake:

one third cup of olive oil

a tiny bit (about the size of a pencil eraser) of wasabi...be careful...it's HOT

a half teaspoon of finely chopped ginger root

Just drizzle a bit of this over the filling before you roll.




9:21:46 PM

Hi Maria,

I'm so glad if I could help. Cooking is time consuming, but the pay off for eating right is definitely worth it.

Mel's been asking me for a while to talk about food and cooking on a conference call. I've been putting it off because I wanted to do a nice slide show for everyone to access as I talked about it. However, food has come up several times as a topic over the last couple of weeks, and that has convinced me to lay aside my OCD prep and just go for it. If I wait until I get time to do things "ideally" then it might never happen.

It's easy to get confused by food...our community includes so many cultures, even within our own country. Case in point...Mel. He asked me why I was frying a whale. It's OKRA Mel...not ORCA!

I've asked Donna to hop in there with me for a bit to talk about money saving tips. She's the queen of finding great deals, and we all sure need tips in that department.

I'm not completely sure when this food themed conference call will be scheduled...but I think it'll be pretty soon.

I'm looking forward to a day of sharing lots of delicious ideas!


Maria m Ahmed

1:52:51 PM

Wow!! Karen,

Thank you so much for these truly mouth-watering sounding recipes!

I have tried a few, and cannot wait to sample more.

You are a woman after my own heart...how you value good, tasty food, that is protocol friendly!

This is such a gift--thank you!
Anna w

12:59:19 PM
It sure helped putting the weight back on!

Hi All,

I have to give credit where credit is due.

I had gotten the idea of using the pork rind panko from our own Donna M. :)

Thank you Donna, this is a great addition to our recipe ingredients list and will help us expand our protocol menu.


11:42:44 AM

Hi Everybody,

Ok...I have to tell off on him...Mel just called and asked why I was frying a whale.

I'm still trying to get him to understand Southern Culture 101...

I think he'll get it faster in person though...one bite and he'll be sold.



7:28:46 PM
Wow = Good

In Praise of Okra

Fried Okra!!!!!

This is a pic of what I just cooked...which is actually the recipe Anna posted in the beginner's packet. There are other recipes for fried okra in this thread, but this one uses pork skins for the coating.

I think her recipe called the coating "pork skin panko," and that is something you can buy in the store...but it's easy to make, and so much cheaper to do it yourself. Just put some pork skins through the food processor and hit the on button until you get fine crumbs. If you don't have a food processor, you could probably put some pork skins in a zip lock and pound it with a rolling pin.

I'd used this technique as a coating to fry back in the old Adkins days and liked it...but had been a little hesitant about using the pork skins because I've never seen a bag of same labeled "grass fed, etc." I did eat some pork skins a couple of months ago with no ill effects, so after seeing Anna's recipe,I just went for it today and...WOW!!!!

I was immediately transported back to my childhood of going up to the piney woods of East Texas to my grandparent's house. Papaw had a beautiful garden, and Mamaw was an incredible cook. One bite and I was eight years old again sitting around my grandparents' round oak table with my family all enjoying the wonderful fresh vegetables grown with care and cooked with love. I literally got tears in my eyes...I LOVE the taste of fried okra.

If you've never tried it, give it a spin. It's gotten to be a much more popular vegetable since the Keto diet has become so well known. It has a wonderful unique taste...and fried is my favorite way to eat it.

Ok...if you don't feel like going to the Beginner's Packet and looking it up, here it is.

Cut up some okra and dredge it in an egg wash (add salt and pepper to the egg wash).

Roll it in the pork skin crumbs and fry it in some coconut oil.

A whole cup of raw okra is only four net carbs. No carbs in the pork skin crumbs, eggs, or oil, so you can indulge without guilt.

And to add even more value, here are some health benefits of okra:

1. Contains anti-fatigue properties

2. Protects the liver

3. Contains a lot of fiber

4. Prevents dementia and Alzheimer's disease

5. Reduces inflammation

6. Keeps your heart health

7. Stabilizes blood sugar levels

8. Supports bone health

9. Boosts immunity and promotes skin health

10. Promotes a healthy pregnancy

Hey...this is like having your cake and eating it too.





7:51:21 PM

Chocolate Orange Pecan Candy

Melt two ounces of unsweetened chocolate (100% cacao) in the microwave for one minute.

Stir in two tablespoons of coconut oil (the kind that's solid) until melted and blended together

Sweeten to taste with Sweet Drops stevia

Grate about a teaspoon of orange peel into the mix and stir.

Don't go too heavy on the orange peel or it'll get bitter...just enough for a hint of orange. If you're unsure, go on the lighter side and taste as you go.

Add ten ounces (I just picked up a ten ounce bag at the store) of pecans and stir until coated.

Spread mixture out onto a parchment paper covered pan and let cool...then refrigerate until hardened.

Break pieces off and enjoy!

This whole recipe has 18 net carbs, so give this some thought as you're deciding on portion size.



6:07:35 PM
Hum looks good !

Spinach Salad

Combine the following in a salad bowl and toss:

Raw spinach - (I used about a half of a package. I also pulled the little stems off to make the leaves more bite sized)

Chopped red onion - about one third of a large

Two hard boiled eggs, chopped

Three fourths cup of chopped nitrate free pastrami (more or less to your taste)


Combine the following in a small jar and shake:

Olive oil (I didn't measure...maybe a third cup or so)

Heaping teaspoon of dry mustard

A bit of minced garlic

Sea salt

Fresh ground pepper





9:02:13 AM

Onion Rings

Here's a snack that's relatively low in net carbs and also pretty inexpensive.

Organic onions are about the cheapest organic vegetable you can buy...even Walmart sells organic onions by the bag for a relatively cheap price.

Almond flour isn't the cheapest...but...one bag will last a while...you won't use much in any one recipe. The coconut oil can be the cheapest you can find in the grocery store...you can usually find a big container of organic coconut oil for a relatively low price. I just use the kind that goes solid and heat it up until it melts. It's not the most ideal for frying, but it'll work well enough if you don't expect to fry large quantities at a time.

Here's the recipe for one serving:

Slice half a medium sized onion into rings.

Whisk one egg in a bowl with a little splash of water and some salt and pepper.

Dredge the onion rings in the egg wash.

Put half a cup of almond flour in a pie pan and add salt and pepper.

Dredge the egg washed onion rings in the flour and then fry in coconut oil...and then flip and fry on the other side.

They'll cook fast so don't walk away. The coconut oil does tend to smoke and produce little burnt pieces after a while, but it should be able to hold out for about this much frying to get you to the goal of golden brown-ness.

According to my calculations, the whole recipe will be around ten net carbs.

That's not terribly low...but it's fairly cheap and very tasty. That many carbs can definitely be worked into a day's total without it knocking it over the top if you're careful with how many net carbs you consume the rest of the day.




P.S. Don't use ketchup...lots and LOTS of carbs in ketchup. Tarter sauce is a good dip for these...and that's just mayo (see recipe in this thread) and some finely chopped onion and dill pickle. I like them without any dip at all...still very tasty

5:52:10 PM

Hi Everybody,

Just about everybody probably has a box of peppermint tea somewhere in the back of a cabinet. I decided to make a big mug of this today and a few minutes after drinking some, felt a huge shift (for lack of a better term) on my scalp. It was on the top right side and it felt like that area of my skin just contracted and...shifted a bit.

Of course...this was a bit alarming considering how far I think I am down the road...but...I guess it's not over until it's over, so I'm all good with attacking on every front until I run this out of my system. I haven't had hair issues in a while and didn't think I had any presently either...but that "shift" was just a bit too compelling of a reaction to the peppermint tea not to share with my fellow warriors. I'm sure it was a reaction to the tea because that's all I'd had to drink or eat in the last couple of hours (besides water).

We all know peppermint is something hated by most pathogens...but I didn't expect to see this quick of a reaction.

I did make it pretty strong...steeped it a while and just added Sweet Drops stevia...I was out of almond milk, so it was just a two ingredient drink.

It's tasty too...so it's a two-fer...beneficial and enjoyable.



8:54:42 AM

Hello everyone,

Now let's not forget to Eat your greens!

7:48:04 PM

Hi Everybody,

I just tweaked the candied nut recipe, and wanted to offer this update and include a more appealing picture as well.

Candied Nuts

One egg white

Several drops of stevia

One teaspoon of cinnamon

Scraping of a vanilla bean (or vanilla extract if you can find the alcohol and sugar free kind)

Three cups of nuts (I used walnuts in this pic)

Mix the egg white, stevia, cinnamon, and vanilla in the bottom of a large bowl. Add the nuts and stir them around until thoroughly coated.

Line a baking pan with parchment paper and spread the nuts around as evenly as possible.

Bake at 250 F. degrees for about 30 minutes.

The old recipe said 60 minutes...look at the pic by that recipe and you'll see what happened compared to the 30 minutes with this pic.




2:40:37 PM

Hi Everybody,

I just found something really wonderful!

A friend of mine who knows about my diet brought me something called "Skinny Pasta." It's not actually pasta...it's a plant from Japan.

Here's the description from one website:

What is Konjac?

Konjac is a plant native to Japan and has been used there for hundreds of years. We harvest the Konjac roots to create noodles in different shapes. Konjac contains fiber and absorbs water to help you feel full.

Skinny Pasta's Noodles Shape Konjac Noodles are made without GMOs and additives so your family can enjoy their favorite Noodles dishes without sacrificing taste or flavor. Skinny Pasta's Noodles Shape Konjac Noodles are a great alternative to Noodles. A smart complement to meals or alternative in family favorite recipes.

Noodles Shaped Konjac Noodles are a versatile, convenient choice which are precooked and ready to heat in the microwave for 2 minutes on high.

Skinny Pasta's Noodles Shape Konjac Noodles are made from Skinny Pasta's proprietary formula and are ODOR FREE.

Try the other varieties:

Couscous • Spaghetti • Lasagna • Rice • Fetticcine

Ok...back to my post now...

It's so easy to cook too...

All you do is rinse it off in a colander and shake it a bit to dry it off.

I sauteed it in butter and then added some dried herbs, and it was very tasty.

It kind of tastes like nothing...so it picks up the flavors of the things you add to it.

There are only ten calories per serving and the net carbs come out to zero (five carbs minus five grams of fiber).

My friend said she bought this at Sprouts, but you can get it on Amazon too.

I'm starting to think of other recipes to use this in as well.



2:18:51 PM

Hi Everybody,

Here's an addendum to the "Main Dish Rescue Soup" recipe below.

I forgot to say to add one to two quarts of water. It tends to thicken up which is great...it almost tastes like chicken and dumplings, though there's not any kind of thickening agent in it. Adding the water takes it back to soup and it's still very tasty...plus...it'll make it go a really long way too!



P.S. I'd sent Mel two pix yesterday...one was of the ingredients. Maybe he'll post the ingredient pic on this post.

8:45:58 PM

Hi Everybody,

The following recipe is basically just Mel's Rescue Soup with a few additions. The additions make it more of a filling main dish while still maintaining the healing qualities of the original recipe.

It makes a lot, and it'll freeze well too. Just ladle it into quart sized zip locks, squeeze out the air, and stack flat in your freezer. They won't take up much room, and it'll be nice to grab one and heat it up for a quick meal.

Main Dish Rescue Soup

Three organic, free range, etc. chicken breasts

One stick of European grass fed butter (Kerry Gold)

One large or half of a small onion, diced

Two long ribs of celery, diced

All the leaves from a bunch of celery, diced

One teaspoon minced garlic

Two boxes of organic chicken broth

Sea salt and ground pepper to taste

Wash, dry, salt, and pepper the chicken breasts and bake at 350 degrees until brown.

Dice the cooked chicken into bite sized pieces.

Dice the celery and onion into small pieces.

Chop celery leaves into small pieces.

Melt butter in a large Dutch oven, and saute the chopped celery and onion until softened. Add the garlic and saute a bit more. The reason you add the garlic later is because it'll get bitter if you saute it too long.

Stir in the chopped chicken and then add the two boxes of chicken broth. Bring to a simmer and then add the celery leaves.

Add salt and pepper to taste and then simmer with a lid on it until the flavors are nicely mingled.



Happy camper

8:42:36 AM


I recently discovered Choc Zero, a low carb chocolate with only 3 grams net carbs.

It comes in a twin pack, each pack with 6 one ounce bars for around $16.

I think half a bar should be enough but I always eat the whole thing and sometimes have more than one a day, what the heck, why not?

My diet is far from perfect but I have made great strides recently and this product helps and is a real treat.

6:04:01 PM

Fried Shrimp

Ok...before I get started on this one, I just want to acknowledge that shrimp shouldn't be eaten on a regular basis because of the mercury. However...being a big fan of seafood, and not having had any shrimp in over a year...I splurged on this one and have had no ill effects...so...I think it's ok once in a blue moon.

It's easy to keep the carbs down on this recipe because you just use almond flour for the coating.

So here's what you do:

Get some jumbo shrimp.

Peel and clean out the little black vein in the back and wash wash wash.

Dry them off and butterfly them...meaning split them in half lengthwise but not all the way to the end...leave about a half inch so they're still one piece. Some people leave the tails on at the bottom, but I don't...I'm kind of a purist when it comes to my fried shrimp.

Dredge them in an egg wash. That just means to crack some eggs in a bowl and add a little water, some salt, and some pepper. Then add the shrimp and stir them around to coat them with the egg.

Pour some almond flour in a pie pan and add some salt and pepper...then dredge the egg soaked shrimp in the flour mixture. This will give you some nicely stuck batter which translates to crunch.

Put about an inch of oil in a heavy skillet. I used organic coconut oil and some organic ghee. Both of those can handle fairly high heat, but...just be prepared for some of the almond flour to come off and burn about the time you've fried your second batch.

I haven't found a way yet to keep this from happening because of the type of flour and oil...but I really don't fry that often, so I just plan on a single use and lots of cleaning in the kitchen.

Fry the shrimp on each side until golden brown and drain on paper towels.

Do remember that it's a little harder to avoid some uneven browning when frying with these ingredients, but the taste is still good, I think. It's not a "regular" flour coating, but it's still tasty...especially after not having had anything fried in a long time.

These are great with tartar sauce. Just make the home made mayonnaise recipe (in this thread) and add some finely chopped onion and dill pickle.

If you are a ketchup person, then think again...lots of sugar and carbs in ketchup unless you can figure out a low sugar version. If so...please share!




5:19:58 PM

Beef Stir Fry (Super easy and tasty too!)

One pound of grass fed ground beef

One half stick of grass fed butter

Two packs of shredded coleslaw mix (the kind with red cabbage, some carrot shreds, and some of them even have little chopped up pieces of broccoli...all good)

Three fourths cup of beef broth

One tablespoon of Siracha sauce

Two tablespoons of coco aminos (comes in a bottle like Worcestershire sauce)

In a big Dutch oven, saute ground meat in a half stick of butter to create pan drippings. After the meat is browned, stir in the two packs of shredded cabbage / veggies. You don't have to remove the browned beef...just stir it around in with the cabbage. Stir the mixture until the cabbage is saturated with pan drippings and cook it down a little.

Add beef broth, Siracha, and coco aminos. Taste and add salt and pepper if needed. The beef broth and coco aminos have a lot of salt, so go easy...taste as you go...you probably won't need much.

Put lid on and turn down heat to low. Let it cook about five minutes until the vegetables are done.

This dish is relatively low in carbs. There aren't very many carbs in the veggies...but there are lots of carbs in the coco aminos and siracha...basically, one carb per teaspoon. That means the condiments (coco aminos and siracha combined) will add NINE carbs to the entire recipe.

This isn't bad because this makes a lot...but do make sure you don't put too much of those condiments in...measure carefully, so you don't accidentally turn this dish into something with a lot of carbs.

It's very easy, and I think very tasty too. It also makes a LOT. The general rule of thumb is not to keep leftovers for more than four days in the fridge before reheating and consuming. I haven't tried to freeze it yet, but I'll give it a shot and report back.




9:56:52 AM

Hi Mel,

I've found this recipe for Keto pound cake for those of us with a sweet tooth.

This is a basic low carb recipe that can be changed to suites one's pallet.

This will yield 1 Bundt or one Bread Loaf sized cake.

It has all the taste and very low on the carbs.

2 Cups Almond Flour
4 Eggs (Cage Free)
1/4 Cup Stevia( CAREFUL HERE)
4 Oz. Organic Cream Cheese
2 Oz. (1/2 stick) Kerrygold Butter
2 Tsp. (level) Baking Powder (Aluminum Free)
1/4 Cup of Heavy Cream
1 Tsp. Almond Extract/ Vanilla

Preheat oven to 350 Degrees and grease baking pan (I use butter)

Using Cream Cheese and Butter at room temperature,
Mix 2 Oz. Butter with 4 Oz. Cream cheese and Stevia
Whip thoroughly until fluffy with a hand mixer
Next add Eggs and Almond or other (pure) substitute
Add 2 Tsp. Baking soda and 1 cup almond flour
Add in 1/4 Cup Heavy Cream and rest of flour.

You can also use water to thin out mixture as needed.

Place cake mix into pan and level off as needed
Bake for 40 Minutes or until inserted toothpick comes clean

Rest cake before cutting or removing.



11:22:01 AM
The Rabbit says Don't eat too many

Hi Mel,

Here's my post but there's a matrix of low carb flour blend

Hi Gang,

I posted a few weeks ago about deviating from the protocol and consuming sugar candy and cakes.
I have to say that it set me back and fed the disease. I paid the price when I posted about it,
I was able to gain self control.

This community gives us strength and courage to forge onward in this very deadly fight.

My sister in law is very health conscience and made some sugar free treats and shared the recipes with me.

It uses low carb baking flours and stevia blended sweeteners .

When you see THM it stands for "Trim Healthy Mama" and they sell their own Baking Blend
or there's a chart with several different baking flour blends.

** Oat Fiber is NOT the same as Oat Bran with Fiber. Oat fiber is very low in carbs. I couldn't find it in Whole Foods or health food stores
so I ordered it from Amazon.
Also, I substituted THM Super Sweet Blend with Stevia.

**The amount of Stevia is the same with Super Sweet not Gentle Sweet.
There are some substitutions necessary for our community and personal likes, but here's some links:

Cowboy Cookie Protein Bites

One Bowl Chocolate Fudge Cake (THM S)

Glycemic Index Chart: GI Ratings for Hundreds of Foods

NuNaturals - NuGrains - Oat Fiber - Non-GMO Certified - 1 Pound

As always Love and Respect,

10:59:48 AM

I forgot to add a key ingredient to the Red and Green salad.

Add the grated rind (zest) of and organic orange to the dressing.

It won’t add sugar or carbs, and it really adds to the flavor. Don’t eat the orange unless you want to go to symptom-vile...but DO enjoy the Christmasy flavor the orange zest adds to the mix.


1:11:58 AM

Red and Green Salad

One head of broccoli, washed and trimmed down to tiny pieces
Three fourths cup of raw cranberries washed and cut into halves or fourths
One half cup of chopped nuts (I used walnuts)
Chopped cooked chicken breast

One fourth cup of olive oil
Three tablespoons of lemon juice
Stevia to taste

Mix the three dressing ingredients in a bowl and add the cranberries. Mix them around with a fork until well coated, and then let them sit a few minutes.
Mix the remaining salad ingredients in a larger bowl, and then pour the dressing / cranberry mixture in and toss.

Make sure to put enough stevia in the dressing to offset the bitterness of the cranberries...just taste as you go. This is tasty and the flavors remind me of Christmas. It’s good as a side without the chicken too.





5:51:32 PM

Hi Everyone,

Here's a great easy and tasty recipe for those of you who can eat cheese occasionally. If you do eat cheese, Mel says to only use the kind made in Europe because of the additives here in the U.S.

I've been able to get away with eating cheese if I don't do it too often, and I hope you can too because this is really good. I didn't make it up...one of my keto friends told me about it...but I'm definitely a fan.

Cheese Crisps

Grate some cheese into a nonstick skillet. Kerry Gold now has cheese (European) and I've even found it at Walmart.

Cook the cheese for just a few minutes over medium high heat until it turns mostly brown, and then let it cool.

Once it cools a little, you can slide it out onto a plate and break it into crispy pieces.

The only drawback is that it's a little salty...for some reason the cooked cheese tastes saltier than jut plain cheese.

This is really good with soup...and this recipe with egg drop soup is my go to meal when I'm in a hurry or just feeling lazy.



9:59:06 AM

Hi Katharine,

Wow! A hole in your floor??? Flooding??? You are really going through it. Hope the worst is over and you'll have your house on the market soon.

All of that stress would make anyone think about snacks. Have you tried the candied pecans? Scroll down a little and you'll see them. The pic I put with them doesn't do them justice...I'd overcooked them, but still tasted good. The cinnamon makes them smell wonderful too. Kind of like the candied nuts you can buy (and smell) at the mall if you stretch your imagination...a lot.

The pecans will help you put some weight on but are relatively low net carb (4 net carbs per cup of pecans) and the egg whites are zero carbs. This will allow you to have fun but not the pathogens!

Hang in there.



2:06:49 PM

Hi Karen,

Thank you so much for getting back to me about your
pecan candy recipe.

I did not know I was so addicted to chocolate until I made this, lol!!

I really need the extra calories and this did help, but I will keep experimenting with the alternative.

I really relate to all you are going through with your home with flying zip up plastic everywhere.

I even had to have a big hole dug up in my master bedroom for a broken pipe 4 feet down, what a mess!

I had a new air conditioner replaced in a wing of my house and after two weeks discovered a bedroom filling up with water backed up from the installers not releasing a valve for water.
Had to have all the walls redone and new carpet & padding and painting.

Then when having my septic tank emptied the plumber over filled a tub checking the flow and flooded the same bedroom and bathroom, just finished redoing that and the air inspection report is satisfactory.

Thank goodness I am ready to put my home on the market and scale down to a apt. in Newport Beach where I moved from.

I do think my house is mold free now after several mold air inspections after all this work, but who knows if completely. But it is not as bad as Mel keeps saying it is.

You are in my prayers to finish yours, asap and move on with your life and get well!

We all are trying to paddle our own little little boats as well as we can, life can be tough.

Thanks again for trying to satisfy my craving for your recipe.


8:00:28 AM

Hi Katharine,

The candy recipe is yummy with the Lilly's chocolate, but if it's hard to resist, then you'll ingest too many of the ingredients that aren't the best for us. I personally have had no problem with the recipe using Lilly's chocolate because I'm not that big of a chocolate fan (I think it's ok but I'm not in love with it as my sister is...so I do understand that some people REALLY love chocolate) and can make a pan of six last for a couple of weeks. Lol...there are plenty of things I do get tempted over, but I'm just so so about chocolate.

As Mel stresses over and again..."every body is different" and "slow and steady," which are actually really good guidelines for those of us with this illness...but the "every body is different" is something we all need to take to heart and check out for ourselves about what we can tolerate and what we can't. However...when in doubt...err on the side of caution.

The substitutions of cocoa, butter, coconut oil, and stevia can deliver a decent chocolate candy (providing you adjust your expectations), but it won't taste as good as the recipe with the Lilly's because those very ingredients that can cause problems for some are also the ones that make the candy taste so good.

As mentioned in my earlier post, I don't have the exact measurements of the adjusted ingredients because when I made it before I just eyeballed it.

You might want to try experimenting with different proportions and see how it turns out. To give you the information you want, I'd need to spend some time in the kitchen, and that's
almost an impossibility for me at this time. Two jobs, renovations going on in almost every room of my house, and dealing with a toxic illness are pretty much taking over my life right now...but if anyone wishes to experiment with this recipe, please post your measurements if you like your finished product.

As a matter of fact...regarding my kitchen...everything is covered in plastic...I can't even open my fridge right now. There is also a lot of sheet rock dust from sanding and then all of my cabinets and woodwork in my kitchen have just been sprayed with oil based paint. I've moved upstairs which is basically a half story one room with a bath. Luckily there is a door I can close to the stair well, but I'm still breathing the fumes until things can air out. Luckily, because of my work, I spend limited time at home during the week, but to live without a kitchen, I've been living off of take out salads and grilled chicken and lots of hot tea.

The price of progress is kind of a pain...but everything is coming out so beautifully that it'll be worth it when I can sell it to someone who will hopefully love it as much as I have for the last sixteen years. I'm so glad to hear you're doing the same...getting your house ready to sell because I think that will be a good idea for your health. It's not an easy road though, so do pace yourself.

Have you tried the coconut macaroons? I think those are so delicious and they don't contain any questionable ingredients.

Please let us all know if you come up with measurements for the adjusted recipe. I'll be crossing my fingers!



12:29:15 PM

Hi Karen,

Thank you for the suggestions on making the pecan candy without the Tilly's chocolate bars and mixing Cocoa powder, butter, coconut oil & stevia.

I tried and mine did not taste very good, the chocolate flavor was way too strong.

Could you please let me know what amounts of each you used, I would so appreciate it. I so love the candy recipe and I think it helped get my weight up as a bonus which I know many of us on here are trying to do.

Thank you so much and hope you are getting your house ready to sell.

I am doing the same thing, a lot of work but I know the move is much needed.


1:36:30 PM

Hi Katharine,

You're very welcome and I'm glad that I was able to help you in some way. I hope that avoiding this type of sweetener will help hasten your healing progress and that by choosing safer options you'll be able to enjoy some dessert recipes without causing harm or sabotaging all your efforts (which can easily happen).

Restoring our health is already a slow process so it's very important not to do anything that's going to make it even slower, or cause us to go backward. If you're like me, you probably crave the things that you shouldn't eat and are wracking your brain trying to figure out what substitutes you can try to satisfy the cravings.

A lot of times I hear people talk about eating things in moderation, but for me, moderation quickly goes out the window and I find myself making several trips to the kitchen until it's completely gone. It's like I have no control and my mind continuously obsesses on what's in the kitchen. So I find it best to just not have these foods as an option. However, you need to be the judge of what's best for you. Sometimes drinking some tea sweetened with stevia can help satisfy my cravings for something sweet.

There is a fungal issue that causes us to crave sugar, but there's also the need to eat something that'll give us a little bit of happiness and eating these foods can momentarily lift our spirits. It's very difficult, but it's important to not give in and to make wiser choices.

Stay strong Katherine, we're all with you!

God Bless,


1:13:39 PM

Hi Anna,

Thank you so much for your response on the xylitol in the candy recipe that I was going crazy eating. I agree it is better to be careful and not have as I think I was getting a lot of biting from this. Really appreciate the info. You are a dear!!


6:29:54 PM

Hi Katherine,

Here is a thread previously posted that discusses the issues of consuming Xylitol. In this particular post John says that it should be avoided for those people who have Candida issues, but there is also a website article that lists the reasons why it should be avoided.

Here is that thread: Warning regarding Xylitol if you have candida issues

I think it's best to err on the side of caution, especially in the beginning when you're not even sure what your co-infections might be. It may be that you have fungal issues that haven't been identified yet, so probably the stevia or monk fruit would be a much safer alternative for now.

God Bless,

12:47:56 PM

Hi Katharine,

Some questions had been brought up about the ingredients you mentioned in the Lily's chocolate after I'd posted this recipe. Apparently those aren't the best for us, but there are some options:

1. Continue using the Lily's and limit your consumption. As Mel says...everyone's body is different and some people can tolerate small to moderate amounts of these ingredients. Just notice what's happening with any reactions you may have and adjust from there.

2. Use organic cocoa powder and some butter and coconut oil sweetened with stevia instead of the Lily's. I've done this before and they still come out tasty. I just eyeballed it so I don't have proportions...so if anyone tries this out, just keep track of your measurements and share.

3. Don't eat this recipe...Lol...NOT...don't deprive yourself...just make some adjustments.



7:49:21 AM

Hello Everyone,

I just wanted to run this recipe by everyone and Mel if the ingredients are OK to eat?

I respond( Always remember everybody's body is different and we always suggest just a little bit the first time you try any new foods. all the posts about the candy were positive)

I absolutely love it but wondering if the Extra Dark Lilly's Dark Chocolate bar (3) of them to recipe
Stevia Sweetened (No Sugar added) but has Erythritol, Inulin, Cocoa Butter, stevia extract and Organic Soy Lecithin and Vanilla in it are ok for us to eat? The only other ingredients are pecans and European butter...... I hope so because I sure am enjoying them.

Thanks so much!


3:15:40 PM

Here is the Taco Soup per Karen's request. Hope you enjoy it. It should make a lot of leftovers for freezing.

Slow Cooker Keto Taco Soup


- 2 lbs. ground beef
- 2 cloves garlic, minced
- 1/2 cup onion, diced
- 2 tablespoons taco seasoning (see recipe below)
- 1/2 teaspoon ancho chili powder (optional)
- 1 can diced tomatoes
- 1 cup chopped bell peppers
- 2- 10 oz. cans chilies
- 1 can coconut milk (full fat)
- 1/2 cup fresh cilantro, chopped
- 4 cups beef broth
- optional additional toppings: (jalapeno, and avocado)


1. In a skillet on the stove, crumble and cook ground beef, diced onion, and garlic.

2. Transfer ground beef mixture to slow cooker. Add seasonings and remaining ingredients except for the cilantro.

3. Close lid and cook on low for 4 hours, or 2 hours on high.

4. Serve and add toppings (fresh cilantro, avocado and jalapeno).

Taco Seasoning
(I added this to a small mason jar to use for future Mexican recipes)

- 4 tablespoons chili powder
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon crushed red pepper flakes (more or less depending on how spicy you like it)
- 1 teaspoon dried oregano
- 1 tablespoon paprika
- 3 tablespoon ground cumin
- 1 tablespoon salt
- 1 tablespoon black pepper


11:35:56 PM

Hi All,
I made this recipe the other night and it turned out really good. You can use chicken breast if you don't have shrimp.

Thai Shrimp Soup


- 1 cup uncooked riced cauliflower
- 2 tablespoons unsalted butter
- 1 pound medium shrimp, peeled and deveined
- Kosher salt and freshly ground black pepper, to taste
- 2 cloves garlic, minced
- 1 onion, diced
- 1 red bell pepper, diced
- 1 tablespoon freshly grated ginger (1 used 3 teaspoons of dried ginger)
- 2 tablespoon red curry paste
- 1 (12-ounce) can unsweetened coconut milk
- 3 cups vegetable stock
- Juice of 1 lime
- 2 tablespoons chopped fresh cilantro leaves


1. Melt butter in a large stockpot or Dutch oven over medium high heat. Add shrimp, salt and pepper, to taste. Cook, stirring occasionally, until pink, about 2-3 minutes; set aside.

2. Add garlic, onion and bell pepper, riced cauliflower to the stockpot. Cook, stirring occasionally, until tender, about 3-4 minutes. Stir in ginger until fragrant, about 1 minute.

3. Whisk in curry paste until well combined, about 1 minute. Gradually whisk in coconut milk and vegetable stock, and cook, whisking constantly, until incorporated, about 1-2 minutes.

4. Bring to a boil; reduce heat and simmer until slightly thickened, about 8-10 minutes.

5. Stir shrimp, lime juice and cilantro.


7:19:06 PM

Hi Everyone,

The weather is starting to get cold! That makes me think of the holiday season...which of course means all kinds of foods that can get us in trouble.

Deciding to be proactive, I searched back through some of the recipes in the recipe tab for inspiration. I rediscovered this next recipe...and it's delicious! I used pecans...and liquid stevia instead of almonds and xylitol...also added a little scraping of organic vanilla bean. Tastes like Christmas!

Lovely in front of the fire with a cup of hot tea.

Below is just a copy and paste of the recipe as it appears under the snack section on the recipe tab.



Candied Nuts

I hope snacks like these can help those facing extreme and unwanted weight loss!

1 lb raw unsalted almonds (about 3.5 cups)
1 egg white
1 tsp vanilla extract (without sugar)
1/2-cup xylitol (1/4 may be just as good!)
2 tsp cinnamon
Pinch salt


Preheat oven to 250.

Place egg white and vanilla extract into a bowl, and pour almonds over egg white. Stir to cover almonds with egg white.

In a separate bowl, mix together xylitol, cinnamon and salt. Pour mixture over almonds and stir to cover almonds.

Cover a baking sheet with parchment paper, and spread almonds over sheet evenly. Place into the oven for 60 minutes.Turn almonds around 2-3 times throughout 60 minutes.


4:43:13 PM

Eggplant Parma-Non


For Eggplant

- 1 medium-large eggplant

- Almond and coconut flour mixture for breading (1-2 cups)

- 2 eggs

For Sauce

- 2 cans of organic tomato sauce (unsweetened, Glen Muir is good)

- ½ medium onion chopped

- Seasoning (to taste, I don’t measure)
(basil, oregano or Italian spice blend already mixed)

- Garlic Powder (to taste)

- Olive Oil


For Sauce

- Sautee onions in Olive Oil until tender.

- Add the tomato sauce and seasonings. Simmer about 15-20 minutes.

- You should start the sauce first so that it can be simmering as your preparing the eggplant.

For Eggplant

- Peel eggplant and cut into ½ mm slices

- Whisk 2 eggs in a bowl

- Add flour mixture to another bowl

- Dip eggplant slice into egg mixture, then coat both sides in flour mixture. Add more flour if you run out.

- Fry in a pan until browned on each side (about 5 at a time depending on the size of your pan). You’ll need to keep adding oil as you continue to fry all of the eggplant slices.


- Place a few slices in a casserole dish and top with a few large spoonfuls of sauce until thoroughly coated.

- Add a few more slices and then more sauce. Continue this until you’ve used all the eggplant.

- Cook in the oven at 350 degrees for about 30-45 minutes. Eggplant should be tender.


4:07:43 PM

Chicken Cacciatore


- 1 package of chicken thighs or legs

- 1 can of organic tomato sauce (unsweetened, Glen Muir is good)

- 1 can of diced tomatoes (unsweetened)

- Olive Oil for pan

- Seasoning (to taste, I don’t measure)
(basil, oregano or Italian spice blend already mixed)

- Garlic Powder


- Brown the chicken on one side in olive oil

- Add the tomato sauce, diced tomatoes and seasonings.

- Let simmer until chicken is completely cooked through (at a minimum of 30 min).

- Serve with spiralized zucchini or riced cauliflower.


2:39:47 PM

Hello All,

I wanted to share this recipe with everyone. I think so far it's the best I've tried as an oatmeal replacement. Other recipes turn out really gooey and rubbery after a while and becomes very unappetizing. This recipe stayed creamy and tasted really good. It was a nice break from scrambled eggs (which gets old after a while)

Coconut Flour Porridge


• 2 tablespoons coconut flour
• 2 tablespoons golden flax meal
• 3/4 cup water
• pinch of salt
• 1 large egg, beaten
• 2 teaspoons butter or ghee
• 1 tablespoon heavy cream or coconut milk (I used coconut milk from the can.
• Stevia (I used vanilla stevia drops)
• Spices of choice (cinnamon, ginger, nutmeg, etc)


1. Measure the first four ingredients into a small pot over medium heat and stir. When it begins to simmer, turn it down to medium-low and whisk until it begins to thicken.

2. Remove the coconut flour porridge from heat and add the beaten egg, a half at a time, while whisking continuously. Place back on the heat and continue to whisk until the porridge thickens.

3. Remove from the heat and continue to whisk for about 30 seconds before adding the butter, cream and sweetener.



11:29:26 PM

Hi everyone,

I just received the Root Beer flavored Sweet Drops that I ordered today and I'm happy to report that it's REALLY good! I mixed it with some carbonated water and it tasted just like root beer. I was really excited to get this because it had really good reviews on Amazon, so I was looking forward to trying it.

Another really good flavor is the English Toffee. I use it to flavor my coconut ice cream and it makes it taste very much like butter pecan.


11:13:37 PM

Hi Ann,

Thank you so much for posting your Coconut Macaroons recipe. I made a batch tonight and they turned out really delicious. This is so far the best keto cookie recipe I've tried to date and am so happy that I have a tasty dessert/snack that I can make. They were also very quick and easy to make (always good for people with this disease).

Now that I know that they are good, I plan to double the recipe next time and freeze some of them.

God Bless,

3:34:48 PM

Crock Pot Meatloaf

I basically used the Mississippi pot roast recipe for the cooking of this and added some cauliflower. That recipe calls for two sticks of butter, and I did use two on this meatloaf recipe. However, I think I’d just use one next time (but still two on the pot roast recipe).

One pound grass fed ground beef (get the kind with the higher fat content...85 lean to 15 percent fat if you can find it)
One organic egg
One teaspoon of mustard powder
One fourth teaspoon of onion powder
Two teaspoons of apple cider vinegar
Several drops of liquid stevia (I use Sweet Leaf)
Sea salt and ground pepper

Mix the above together and form it into a meatloaf. Then put that into the bottom of a crock pot.

Finely dice one small or one half of a large onion and saute it until brown in grass fed butter.

Put the browned onions on top of the meatloaf.

Put three or four nitrate free slices of bacon on top of that (optional). I found some that was the almost cooked kind that you finish off in the microwave. That seemed to work pretty well. I think raw bacon would come out a little slimy since this isn’t oven baked. However if you wish to use raw bacon, just fry it in a skillet until it’s almost done and use that.

Place one stick of grass fed butter on top of the bacon.

Put the lid on and cook it on high for about an hour and then turn it to low until it’s almost done. Then put some chopped up cauliflower in the surrounding liquid and cook it until the cauliflower is done. Salt and pepper cauliflower to taste after it’s cooked.




3:32:36 PM

Ann...I cannot WAIT to make these coconut macaroons!

I was telling Mel today that I need snacks to take with me to work to keep me out of trouble. Then I remembered your recipe...I'm going to make these tonight. Thank you SO much!



10:13:49 AM

Coconut Macaroons

Coconut is a great anti-fungal and these cookies are a delicious and filling snack or dessert.

Preheat oven to 350 – suggest using parchment paper for lining your cookie sheet

1 7 oz bag of organic unsweetened coconut flakes (available at Walmart – Great Value Brand)

2 Large eggs

2 tablespoons of Organic Sweet Leaf Stevia (only brand I found that does not add any type of sugar additives – it only contains inulin which is a form of fiber.

2 – 3 tablespoons of organic unrefined coconut oil

Whisk 2 eggs in a large bowl

Add in coconut - stirring as you add

Add 2 -3 tablespoons of coconut oil

Add In Stevia and mix well

Once the coconut is moist take a spoon and grab of dollop of coconut – squeeze together to make a mound and place on a cookie sheet that you have lined with parchment paper – (the cookies may stick to your cookie sheet if you don’t use parchment).

Bake in a preheated oven at 350 degrees. Cookies should cook for about 10 minutes or when they start getting golden brown – they are crispier when they are golden brown.

Optional: add a teaspoon of vanilla or add the juice of one whole lemon

1:46:31 PM

Hi Everyone,

Here’s another really easy and fast recipe for a main dish. I made a chopped salad with spring mix, purple onion, boiled egg and avocado dressing to go with it, but it would be good with any side.

Tostito Chicken

2 large chicken breasts

Tostito salsa of the intensity you like...I like mild

Preheat oven to 375.

Spray a pan with coconut oil if you don’t have the spray, then just get some coconut oil on a paper towel and wipe it on the pan. This is just to keep it from sticking.

Clean up the chicken breasts...cut off all the little white tendony things and then slice the chicken breasts into thin cutlets...about a half inch thick. You’ll end up with some smaller pieces like tenders too, but that’s ok.

Lay the chicken pieces out on a baking dish (I use a Pyrex) in one layer and then cover with Tostito sauce.

Bake until it looks done...not too long or the chicken will dry out. I just cut a bigger piece in half to see if it’s cooked through and that’s how I gage it.

Here’s the great news (besides it being so easy)...it’s very low carb as well. There are no carbs in the chicken, and only one net carb per two tablespoons of the Tostito sauce. Just try to figure out about how much sauce is on the piece(s) you consume and that’ll give you the right count...though I’d imagine it would be about two tablespoons per larger piece.




P.S. I’m sorry for once again making something so easy into so many words...but it’s no fun to get in the middle of making a recipe and then have questions...so I just err on the side of caution and over explain.


7:11:38 AM
Pot Roast down a few


Karen's Pot Roast and Dark Chocolate Pecan Recipe are so delicious and they are easy to make.

Thank you Karen, my boyfriend & I loved them!!

Thanks, more like this, please!


12:53:19 PM

Hi Everyone,

Mickey...I'm so glad you liked it!

I was thinking this would go well with the coleslaw recipe below. The pic on the recipe is just of the dressing, but I'm going to email Mel the pic of the finished product so he can hopefully add it to this post.

The coleslaw recipe is fairly easy (though not quite as simple to make as the roast) but it is SO tasty. If you use two bags of coleslaw mix it makes a lot, and it'll last in the fridge for about four days. It's so good that I'd imagine everybody in the family will like it (if they like coleslaw). It doesn't taste like restricted diet food...it tastes like "normal" (what ever that means) food.



4:12:00 PM

Hi Karen,

I made the Mississippi Pot Roast last night and can't wait for leftovers tonight.

It was wonderful! The onion (and butter :) broth was so delicious I also made soup.

I was surprised how much liquid remained! Thank you once again for a delightful and EASY recipe.


10:31:52 AM

Hi Anna,

Believe it or not, no liquid was added...that’s all melted butter and natural juices. I’ve cooked a lot of pot roasts over the years so I was surprised too when it turned out having so much gravy. It’s SO tender too.

I can see why this recipe is so popular!



11:47:18 PM

Hi Karen,

The picture of this pot roast recipe looks like it has more liquid in it than what the recipe calls for. Do you not add more water to the crockpot once you put the roast in it?


12:47:56 PM
Karen's always trying to make me hungry

Mississippi Pot Roast

*** There are several recipes for Mississippi Pot Roast going around, and if you’ve ever tried one, you’ll know why it’s so popular! This is a delicious dish, but...of course...the recipe in any of its original forms has ingredients we can’t eat. So...I’ve made some conversions and...voila! Here’s an easy, tasty, dish we can all enjoy.

The recipes usually call for packaged onion soup mix...or au jus gravy mix...and / or ranch dressing mix. Since all of those are loaded with additives, I made some substitutions.

Ok...enough talking...here it is!

One small or half of a large onion finely minced
Grass fed butter to saute the onions
One grass fed roast
Two sticks of grass fed butter (I know...this sounds really over the top...but...it’s the key ingredient that makes this roast fork tender and oh so delicious)
Salt and Pepper

And that’s it...for the roast anyway.

Here’s what you do:

Saute the onions in a couple of tablespoons of the butter until they get nice and brown. Add a little water (maybe one fourth cup or so) to the bottom of the pan so you can deglaze any of those delicious pan drippings and little brown pieces.

Wash and dry the roast (I like to get a big one because this will freeze well) and put it in the crock pot. Salt and pepper the top, and pour the sauteed onion mixture over the top.

Now...this is so easy you won’t even believe it...plop two sticks of butter on top of the whole thing, put the lid on, turn it on low and let it cook for several hours until it’s fork tender.

Your biggest problem will be resisting the incredibly wonderful smell and trying not to eat it in just one more tasting bites before you serve it.

Now...if you’re like me...and like Mel...you’ve always cooked pot roast with potatoes and carrots. That would be oh so tasty...but...obviously not on our list of foods we can eat.

So...I had an inspiration, and it worked out great. I had some zucchini noodles I’d bought already cut into spirals in the produce section of my grocery store. Gotta watch these nice and handy prepared veggies...one might think they were “ready to use.” If it doesn’t say “triple washed” on the package then please do remember to wash them. I did not buy organic...so I did spend quite a bit of time repeatedly washing and rinsing the whole package.

After the roast was done, I just placed the washed zucchini spirals into the crock pot and stirred them around until they were covered in liquid. These cook pretty fast even on a low temp, so they were ready in no time.

I had to add a little bit more salt and pepper to taste at the end, but it was still as easy as falling off a log.

Hope everyone enjoys!




9:13:40 AM


One cup of homemade mayonnaise (recipe for this is in this thread, but I also included it at the bottom of this recipe)

A few drops of liquid stevia to taste
2 tablespoons of apple cider vinegar
One half teaspoon of dry mustard
One forth teaspoon of celery seed
Sea (or pink) salt and pepper to taste
5 cups finely shredded cabbage (I used the kind in a bag)

In a medium sized bowl, whisk together all of the ingredients except for the cabbage.

I like the cabbage in my coleslaw to be finely chopped, so I put it through the food processor and pulse it with the steel blade until it gets pretty fine.

Mix the dressing in with the cabbage, and…voila! You have a very tasty coleslaw to enjoy!
For some really unexplainable reason, this fine chopped coleslaw is delicious spread on top of a sizzling hot hamburger patty.

Oh yes…almost forgot…here’s the homemade mayonnaise recipe again…
Put the following ingredients into a wide mouth pint sized fruit jar:

One scant cup of coconut oil (Not the kind that’s hard...use the kind that stays liquid)

A splash or two of olive oil

One organic egg

Two teaspoons lemon juice (the original recipe calls for just one...but I found two was better)

One half teaspoon of mustard powder

One fourth teaspoon of salt or to taste

Mix all well right in the jar using a hand held immersion blender. It is magic!

If you don’t have a wide mouth fruit jar (I didn’t), then use another tall deep container that you can get the immersion blender head into.

If you don’t have a hand held immersion blender, just throw all of this in a regular blender.

If you don’t have a regular blender...then you might try this with a mixer. Not sure...but it would probably work if you beat it for a while.


10:03:50 AM

Hi Anna,

The whole recipe for the chia seed pudding only has five net carbs...so you could eat the whole thing at one sitting and not break the carb bank! Thanks for asking though...when you did I realized I hadn't put the net carbs on the recipe.

As far as the water on the seeds...what you do is just put the six tablespoons of chia seeds in a cup and then cover them with boiling water. They're very absorbent. They'll soak up all the water and kind of turn to clumps. Just pour the whole clump mixture in your blender.




12:15:04 PM


For the Chia Seed Pudding, you say to soak them in a cup of boiling water. Once they're softened, do we drain the water? Also, do you know how many carbs this dessert has?


10:19:54 PM

Cheeseburger Pie AKA Texas Pizza

One pound of grass fed ground beef

3 to 4 tablespoons pickle juice (from the pickle jar)

2 teaspoons of powdered mustard

Salt and pepper to taste

One half cup chopped up dill pickles

Three fourths cup of grated European cheese (you could leave this out if you aren’t yet to the point where you can tolerate cheese, and it would still be good)

One cooked low carb pie shell (see recipe in this thread)

Brown the ground meat and then add the seasonings and then stir in the the pickle juice and the chopped pickles.

Spoon a little less than half of this mixture into the pie shell. Sprinkle with about a third of the cheese and then spread the rest of the ground meat mixture over the top. Sprinkle the rest of the grated cheese on the top and then bake at 400 F. just until melted.

One sixth of this pie is only five net carbs...four for the crust and one for the pickles...not bad!

The crust kind of falls apart when you try to cut it and take out a slice, but this does not take away from the taste...it’s really pretty good.




10:04:34 PM

Hi Everyone,

I've been thinking about pie a lot lately. Lol...I obviously don't run very deep as these are the kinds of topics upon which I muse...but muse I did, and, of course...all pies start with crust.

I know there are crust recipes on this site, but I offer this one because it's a low carb version. It's pretty easy to make too...no chilling the dough...no rolling...just press and bake.

Ok...here it is.

Low Carb Pie Crust

One stick of European butter (I use Kerry Gold Butter and those “sticks” come twice as big as a “normal” stick of butter, so I just cut it in half lengthwise and use one of those)

2 organic eggs

Three fourths cup of coconut flour plus two tablespoons, sifted

One fourth teaspoon salt

Melt the butter and then mix in the two eggs. Add the sifted coconut flour and mix thoroughly. Coconut flour is very absorbent, so you’ll notice this mixture is very sticky at first, but then if you keep stirring a little and wait a bit, it’ll thicken up. Add a bit more coconut flour if it’s too sticky.

Knead the dough a little bit to get it to stick together. It’ll have the consistency of Play Doh, except for being very roll-able. It’s very difficult to roll this out, but it’s not hard to make it a press in crust.

Just put the ball of dough on your pie pan and press it all around and up the sides. I tried to flute the edges and even tried to press it with the tines of a fork...but it just didn’t lend itself to any decorative edge work...but it still looked nice with a plain edge. Press some holes in the bottom with a fork and bake for 10 minutes at 400 degrees F.

The whole pie crust comes out to be 24 net carbs. That makes one sixth of the pie only four net carbs. That’s a pretty good deal, in my opinion. Of course...you have to count the net carbs for what you put into it...but...there are plenty of fillings that are low enough. I’m working on some right now!





4:29:54 PM

Hello Karen,

I sure hope you enjoy the recipe! :-)

Well, guess what I tried today and it was just lovely?..
Another avocado surprise desert.. Wohoo! And the amazing thing is that it took.. Oh let me see?.. Maybe two minutes to make!

So here goes Amigos :-
Four large strawberries, frozen or fresh.. An avocado,
Three steviago stevia tablets,
A splash of almond milk...
That's it..
And a blender like a nutribullet to zap this baby up.
It's yummy..
It's creamy...
It's de... Licious!
What is not to like my friends?

Don't have an avocado? Well substitute it for coconut cream or unsweetened soya yogurt. I need less strawberries when made with soya yogurt or coconut cream, I usually use two very large strawberries . . The avocado requires a few more strawberries.

You could add some cocoa powder and make it chocolate Strawberry desert!

Add more almond milk and make a milkshake!


6:36:23 PM


I've been thinking about your recipe with orange Boyajian oil flavoring for quite a while. It sounds so good! I finally got busy and found the oil online, and after some looking around, think I've found the cheapest way to order it.

The best deal seems to be the 3.4 ounce size, but some places charge a LOT for shipping. The place on the link below only charges $7 for shipping, and the price of the oil is $5.99.

It seems like a little would go a long way, right?
If so, that's not so terribly expensive.

Here's the link:


Can't wait to try your recipe! I ordered the oil today and will post once I try the recipe.



5:20:10 PM

Hi Everyone,

On Saturday's conference call, Thomas mentioned that he's found chia seeds to be very helpful in his diet. He mentioned this in response to someone commenting about low energy (something we all deal with and just can't stand)...so...Thomas said that he'd found that chia seeds give him energy.

As most of you know, I'm a big proponent of the keto diet...or...in the very least, cutting net carbs down to thirty or less. This will starve out the pathogens because they exist on sugar and any carb we eat turns into sugar in our systems.

So...this recipe will give you energy and is very low in net carbs...as a matter of fact...there are only 7 net carbs in the whole recipe!

If you aren't familiar with chia seeds, here are a few details about same:

* They are VERY good for you. I won't go into the benefits thereof because this post will already be long enough, but do google it, and you will likely be surprised.

* They are a good thickening agent...thus this pudding recipe.

* They ARE seeds...so...put that in your mind before eating anything with chia seeds in it. I had to wrap my mind around the texture, but, once I did, I've started to really appreciate the taste.

* The pudding recipe below is not like you're mixing up a big bowl of Jello Instant Chocolate pudding. We all know how delicious THAT is...so...adjust your thinking to the fact that this will basically taste in the "ok" category at first...and then you may start really liking it a lot, as I did after a while.

* Once you start eating this, you'll notice that you'll have more energy. It's easy to fix and keep in the fridge, and it makes a lot. I like to eat it for breakfast...or put some in a small Mason jar and take it to work. For some reason, it cuts down my cravings for anything else.

* Chia seeds are usually in the bulk foods area of places like Whole Foods, Sprouts, etc. A little goes a long way, so that makes them relatively inexpensive too.

Sorry for so much reading up front...but...if you're like I was, you're not all that familiar with chia seeds, thus the explanation.

And with that being said...FINALLY...here's the recipe:

Chia Seed Pudding

Cover six tablespoons of chia seeds in boiling water in a cup and let soften.

Once softened a bit, mix the following together in a blender:

Softened chia seeds

Two cups of almond or coconut milk (or a mixture of the two)

One tablespoon of unsweetened cocoa

Stevia drops to taste. I used chocolate stevia because I had it, but you could use just plain...or the vanilla cream flavor. I ended up using around 8 to 10 half dropper fulls in this recipe...but taste as you add and adjust.

Blend until it looks like you've gotten rid of the chia see clumps (they kind of clump up in the hot water) and then pour it into a bowl and refrigerate for at least 20 minutes to get it to gel.

I poured a swirl of coconut cream out of the can on mine...that's what that white is in the pic. I just felt like being fancy, but it's good without it too.





3:47:15 PM

Fried Chicken

  • One boneless, skinless chicken breast
  • 6 tablespoons of almond flour, sifted
  • 2 eggs
  • 2 tablespoons of water
  • Seasonings: salt, pepper, onion powder, garlic powder, red pepper
  • Coconut oil plus a few splashes of olive oil to cover the bottom of a heavy skillet
  1. Clean up the chicken breast. Remove all white tendons, etc. and then slice into thin slabs...about a half inch thick. One chicken breast will yield three to four slabs.
  2. Break the two eggs into a bowl and add the water. Beat these together and then add salt and pepper.
  3. Add the chicken slices to the egg mixture and cover bowl with plastic wrap. Refrigerate for at least an hour.
  4. Sift the almond flour into a shallow dish and add seasonings to taste.
  5. Heat oil in skillet until nice and hot.
  6. Dredge the egg soaked chicken pieces in the flour mixture.
  7. Fry chicken on each side until golden brown. The almond flour has a tendency to fall off a little, so it’s hard to get the color even. It sure tastes good though!

I’m going to post this recipe with the pic on both the general recipe thread, and on the “Choices for Children” thread. Lol...I’m not thinking the kids will be jumping for joy over the salad though.

The sauce in the little bowl is the “dipping sauce” that I’ll post in another recipe.



3:32:12 PM

Dipping Sauce

Blend the following:
  • One half to three fourths cup of homemade mayonnaise (recipe in this thread)
  • 3 tablespoons of salsa or picante sauce
This makes a great dipping sauce or salad dressing.

I made one recipe of the mayonnaise and had enough to make sauce plus some left over to make egg salad.



12:24:48 PM
Even big kids loves hanburgers

Hi Laura,

What a great idea to start a thread for toxic disease friendly foods that kids will like! I really love your name for the thread too.

I'm thinking that we (meaning anyone who will) should comb back through the recipes on this thread and the older food threads (tab at the top) to find foods that kids might like. Then do a copy and paste to the new thread.

That way, it'll make it easy for a parent or caregiver to just look on that tab and "go shopping" for what the child might like. I'm also thinking it might be nice for people to split up the recipes that don't have pix and then cook them and take pix to post.

We all know how much we like to see pictures...and it will make it so much easier for an adult to sit with a child and allow them to see what they are choosing.

Children (and all of us) are so much happier when given a choice. Children with a toxic disease probably need that more than anyone else since so many normal childhood things are not available to them when they are dealing with one of these types of illnesses.

Let's all try to contribute to the thread that Laura's going to put together for the kids.

Here's how you can help:

1. Look back through any recipe sections on this site, including this thread and think about which recipes a child might like.

2. Copy and paste the recipe to the new thread that Laura will make...Choices for Children...hope I got that right Laura...don't want to scroll all the way back up to the top of this thread to check since I'm writing this on the fly.

3. If one of the recipes you choose has a pic, then just do a copy and paste of that pic and email it to Mel. That way he can get it on the newly re-posted recipe you put in the new thread without having to comb back through. Mel's so busy, this would save him some time.

4. If a recipe you think a child will like doesn't have a pic, then maybe you could make it and send a pic (or more than one) to Mel to post with the newly re-posted recipe in the new thread.

5. Think of anything you can that a child might like and then try to figure out toxic disease friendly ingredients. If you can do this and the recipe turns out good, then take a pic or more and send to Mel after you poet your new recipe.

This is one really helpful way to pay it forward, my friends. It has to be so very hard for the children...not to mention the parents...I cannot even imagine how hard.

Let's help them out! It is a way to do it without costing anything or just what it would cost you to buy ingredients if you're going to cook something.



11:34:05 AM

Hamburger Salad

Toss the following in a salad bowl and top with avocado dressing (recipe follows).
  • Chopped greens
  • Dill pickles, chopped
  • Purple onion, chopped
  • Cooked hamburger patties, chopped

Avocado Dressing
Mix the following in a blender or use a hand held immersion blender.
  • One cup of homemade mayonnaise (recipe in this thread)One avocado
  • One tablespoon of lemon juice
The following seasonings to taste:
  • Onion powder
  • Garlic powder
  • Pink salt
  • Pepper

This salad is kind of like a hamburger without the bun, and the avocado in the dressing gives it that little extra kick.



Laura (aunt)

12:06:08 PM


Such a wonderfully thoughtful idea of displaying ideas to help with children's diet. Your idea has inspired me to start a thread called Choices for Children which will highlight some of your amazing food recipes.

You are a blessing and I thank you for "getting the ball rolling!"

In Christ Love,

5:59:53 PM

Thank you so much Cheryl!

I don’t buy any special kind of stuffed olives...just whatever is on sale.

So glad if my recipes can help anyone!

I just read the post from the lady with the children who are going to live with the grandmother for a month. My heart goes out to them because I know how hard it is to work around what children will eat even when there are no restrictions. I’m exhausted when my grandkids are in and will basically give in to almost anything to keep them happy.

Let’s all put our heads together and try to think of some things that are toxic disease friendly and that kids might like. Hopefully some ideas can be generated so this grandma can cook for them without breaking the bank or having too much resistance from the kids.

In the meantime let’s also pray for their family.



P.S. Just thought of something...wrap nitrate free turkey or beef thin sliced lunch meat around green beans and secure with a toothpick and then broil (remove toothpick). Dip in homemade mayo (recipe on this thread) flavored with mustard. If they just won’t eat the green beans, wrap around the meat around a dill pickle and don’t broil. Deviled eggs are another good snack or meal. Ok...I started the ball rolling...help me out here...what else for the kids?

Laura (aunt)

3:53:25 PM


That chocolate/orange dessert looks easy to make. Thank you for sharing it with us. The ingredients are basic and I will definitely try to make some.

In Christ Love,

3:34:15 AM


I just posted a little recipe for chocolate orange dessert. But if you want to add a topping or to swirl in a little extra taste dimension to it which is orangey, creamy and delicious

this is what to do..

It's an intuitive recipe so rough measures, but I got almond butter and butter, three tablespoons of almond butter, three tablespoons of butter and mixed them together, added stevia and a LARGE splash of boyajian orange oil(both to taste) and mixed it all together(i like it really orangey!).

Would be best to make this before you make the chocolate desert and set it in the fridge for a little while.

If you want it to be thicker constituency just add more almond butter.

The chocolate avocado desert has to be eaten immediately but this topping can be stored for a few days in the fridge.
It is also good added to homemade cakes or bread or anything you like. I love it. And it's so quick and easy to make.


11:22:07 AM

Those recipes you posted look AMAZING, Karen. Thank you for posting them. And thank you for those wonderful pictures.

I believe you could put together a cookbook for those affected by toxic disease and healthy minded people in general, and it would be successful.

The biscuits look so simple and so good. All the recipes you post look delicious.

What brand of stuffed green olives do you buy? I love olives, and especially like them stuffed.



10:17:34 AM

Who wants healthy but tasty chocolate orange desert?

Probably virtually all of us, so here goes :-

Blend up in your nutribullet or similar..

2 avocados
A little almond milk
Cocoa powder (to taste)
Stevia(to taste)
And a little splash of Boyajian orange oil. (also to your desired taste).. That's it.

Voila chocolate orange desert.

I would say more.. But I'm happily stuffing it into my little mouth as I type:-)



9:11:25 PM

Sometimes you just need a fun meal.

The hamburger bun is the Red Lobster mug cheese biscuit (recipe on this thread) and I also used the home made mayonnaise (recipe also in this thread).

The "root beer" is sparkling mineral water plus root beer flavored stevia Sweet Drops.



Laura (aunt)

7:11:53 AM


Once again you are teaching us eating healthy can taste good. You have provided great options for us to stay true to a good, clean diet and still enjoy our food.

Thank you for sharing these recipes with us. I think you should start a little business with all your cooking talents.

In Christ Love,

8:29:32 PM

Pecan Candy

  • 3 squares of Lily’s dark chocolate (this is a special chocolate that is sweetened with stevia...see pic)
  • 1 cup of pecans
  • 2 tablespoons of European butter
  • Melt the Lily's dark chocolate and the european butter in the microwave for one minute
  • Stir the melted chocolate and butter together and then mix in one cup of pecans.
  • Divide this mixture into six portions. Cupcake liners are a handy way to do this.
  • Refrigerate until firm.

Each piece is 3.3 net carbs.




3:24:57 PM

Berry Jam

Cook the following ingredients down in a saucepan over high heat stirring intermittently until the berries soften and the mixtures starts to thicken:

  • 2 cups of berries (I used blackberries and raspberries because that’s what I had on hand...but you could use either by themselves.)
  • 1 cup of water
  • Stevia to taste
  • In a small bowl, soften one tablespoon of chia seeds with about twice as much boiling water.
  • Stir the soften chia seeds into the berry mixture and cook about five minutes longer, while continuing to stir.
  • Pour the mixture into the blender and hit puree, then let it blend for a minute or two.
  • The mixture will now be nice and thick and taste very good...if you like seeds. However...I’m not a big seed fan, so I decided to strain it.
  • It was pretty thick, so straining it took a little time. I had a small strainer and put it over a glass. I tried mashing it through with a spoon and that worked a little bit...but...when I started just tapping the strainer on top of the glass, it started going through a bit more quickly..
  • Straining it took a little time, but the end result was totally worth it...the jam was delicious! I stored it in a small jar in the refrigerator, and I don’t know how long it will stay good, but I don’t imagine it’ll last long, so it won’t matter.
I used the Red Lobster Cheese Biscuit recipe to make plain biscuits. I just didn’t put in the cheese or any of the seasonings except for the salt (one pinch). I cooked these in a Pyrex measuring cup in the microwave, and then ate them piping hot with Kerry Gold butter and some of the jam. They were REALLY good.




3:07:55 PM

A Yoo Hoo (like) Drink

  • 2 cups of sparkling mineral water
  • One half cup of unsweetened almond milk
  • Sweet Drops chocolate flavored liquid stevia to taste

Mix the above and pour it into a glass full of ice.




1:28:30 PM
So nice to have dinner plus two lunches for work!

Salad That Won’t Leave You Hungry an Hour Later

Yes...salad is great! Mel said he “ate like a rabbit” when he was getting well, and we all know the value of raw vegetables. However...sometimes I still feel hungry after eating just a salad for a meal….and that’s when I can get myself in trouble.

So...in the spirit of fixing that problem and staying true to Keto, I threw the following salad together last night, and it really hit the spot. I added several things that would alleviate hunger and check the Keto box of having plenty of fat per meal.

Throw the following into a large salad bowl:
  • Chopped organic spring mix - Ok...I have an issue with all those STEMS they put in the bags of mixed pre washed greens. I spend the time to remove the stems and then chop up the leaves...I think it tastes better that way, and will eliminate the possibility of getting salad dressing all over your face if you’ve ever (as I have in the past) tried to stuff a huge dressing coated leaf in your mouth.
  • Chopped purple onion (some people call these red...but...they’re actually purple, so that’s what I call them)...use about a half of an onion
  • One avocado, chopped into bite sized pieces
  • Chopped pastrami - I found nitrate free pastrami at Trader Joes...what a great surprise!
  • Nitrate free bacon...fry it up crisply and crumble
  • Two hard boiled eggs, chopped
  • Now...toss, toss, toss.

Put the following in a blender and hit the button:
  • a blob of homemade mayonnaise (see recipe here on this thread)
  • splash of olive oil
  • about a half chopped avocado
  • some horseradish (go easy)
  • some chopped garlic
  • a little apple cider vinegar
  • salt and pepper to taste
I actually used a hand held blender because it was handy and it worked fine. If you don’t have a blender or hand held blender, you could use a regular mixer, or just some elbow grease from mushing it all together with a fork or potato masher.

I didn’t include exact amounts for all the dressing ingredient because I mostly just eyeballed it...so...use your judgement.




4:42:51 PM

Egg Salad

Ok...this is a kind of a “no...duh” endeavor because everybody knows how to make egg salad...right?

Well...I decided to go ahead and post this one anyway because it turned out so good with a few different than usual ingredients.

Five hard boiled eggs, grated

Four stuffed green olives, finely chopped

Three tablespoons of finely chopped celery

Three tablespoons of finely chopped green onion (both the white and green parts combined)

Enough homemade mayonnaise (recipe also posted in this site) to bind it all together

Salt and pepper to taste

Cayenne pepper to decorate the top

Mix all of the above in a bowl and serve on any vehicle you wish. I chose celery “boats.” The pix show my inspired lunch...egg salad stuffed celery “boats,” a poor attempt at radish “roses,” and a “dessert” of a few organic blackberries and some pecans.

This was a very good egg salad...and I think it would be REALLY good on the Red Lobster Cheese Biscuits that are also in this recipe section.




3:12:25 PM

Homemade Mayonnaise

Hi Everyone,

I know there’s a homemade mayonnaise recipe already in the recipe section, but I just fell in love with this one because it’s so easy and it has a wonderful flavor...no overpowering taste from too much olive oil.

I did not create this recipe...but found it on a site called tastes lovely.com. I did make a couple of changes though. The original recipe calls for avocado oil, but I used coconut oil and a splash of olive oil instead. I’m sure the avocado oil would be great, if you have it. I used mustard powder instead of Dijon mustard because...that’s what I had in my kitchen.

Ok...please forgive my usual verbiage making this recipe long before I even get started...but I wanted to give credit where credit was due on the front end.

Put the following ingredients into a wide mouth pint sized fruit jar:

One scant cup of coconut oil (Not the kind that’s hard...use the kind that stays liquid)

A splash or two of olive oil

One organic egg

Two teaspoons lemon juice (the original recipe calls for just one...but I found two was better)

One half teaspoon of mustard powder

One fourth teaspoon of salt or to taste

Mix all well right in the jar using a hand held immersion blender. It is magic!

If you don’t have a wide mouth fruit jar (I didn’t), then use another tall deep container that you can get the immersion blender head into.

If you don’t have a hand held immersion blender, just throw all of this in a regular blender.

If you don’t have a regular blender...then you might try this with a mixer. Not sure...but it would probably work if you beat it for a while.

I might go buy a wide mouth fruit jar though...because how easy would it be to mix it right in the jar where it will be stored? I had to scrape what I made into a regular fruit jar with a rubber spatula. Do-able...but messy.

The original recipe states that this will keep in the fridge for up to two weeks...but...I’ll probably opt for a shorter lifespan for it because of the egg.

This was SO good...the flavor is wonderful! It’s actually better than the store bought kind. This is such a surprise because I think we get so used to finding something to make do or use instead of...and then we just get used to it and call it good.

This is REALLY good...you won’t even have to stretch your imagination!

I immediately used some in homemade egg salad, and it was delicious.




1:52:04 PM

Three Minute “Red Lobster” Cheddar Biscuits in a Mug

I got this recipe off of Youtube from Keto Connection. I LOVE their videos...the couple have great recipes and are so informative. I'm sharing it here with adjustments for our dietary requirements. They were really good!

You make these in the microwave in a mug and they really do take just three minutes.

Melt one and a half tablespoons of European style butter in the microwave in a mug. I just used a Pyrex measuring cup because it was handy, and it worked just fine.

Add in the dry ingredients and mix well:

Two tablespoons of sifted coconut flour
One fourth teaspoon of baking powder
Salt, white pepper, onion powder, garlic powder, and parsley flakes to taste

To that mixture, add the following and stir well:

One egg
Two tablespoons of water
One tablespoon of coconut milk from the can

Stir in one fourth cup of grated European cheddar cheese if you’re to the point to where you can handle the cheese. If not, you might want to try using nutritional yeast in place of the cheese. I haven’t tried this yet, but I will and report on how it works.

Cook in the microwave for three minutes.

You can shake out a little round “loaf” and then cut it into four biscuits.




12:29:15 PM

Hi Everyone,

It's obvious from my posts and comments on conference calls that I've just fallen in love with the Keto diet. I love it for many reasons...but primarily because it's a system that works within our dietary restrictions for those of us with toxic illnesses, AND ESPECIALLY because you can eat some really yummy foods and not feel deprived.

So...I thought I'd share a little something I've figured out that has opened a world of doors to me in the land of Keto. I just go to Youtube and put in "keto" and there are more ideas than you could even wrap your mind around.

Of course...this is a pretty obvious thing to do...but I'm sharing this thought with the following substitutions so those recipes can be adjusted to what we can eat.

Here are some substitutions I've found to work most of the time:

heavy cream - use coconut cream

cream cheese - refrigerate coconut milk for a few hours in the can...remove the top solid part (it'll be solid about halfway down) carefully because there will be a clear coconut liquid underneath that will slosh all over your kitchen...I use a knife and kind of cut it out carefully in chunks. With a whisk, whip in about a teaspoon of lemon juice to replicate the tartness of the cream cheese

erythritol - substitute stevia...I like Sweet Drops which is a liquid, but if you want a powder, there are some out there...I just don't know what brand is best. I can get by on the Sweet Drops for most everything though.

cheese - grind up almonds and add Nutritional Yeast and garlic powder...it won't melt, but it'll give you a great taste on some things

Ok...those are just a few substitutions I can think of right now. I'll add more as I figure them out.

Oh...yes...one more thing. If you're feeling down, just get a snack and watch a bunch of keto Youtube videos. It'll cheer you up because...it's free, you'll see all kinds of great things to eat, and the people demonstrating their recipes are always so upbeat.

I especially like the couple in Keto Connect. They have some great ideas...most recently a chocolate tart that looks to die for. I'm planning on trying it with the above substitutions soon and will report back on how it worked out.


Donna M

9:08:08 AM

All these recipes look and sound so delicious. Thanks Karen for sharing that Welsh Rarebit. I can't wait to try it. It looks so rich,and "cheesy" and feels like I would be cheating but knowing that I'm not is so wonderful!.

I will be making a shopping list so that I can try some of these this weekend. I look forward to making things that I can have and others will enjoy too!

Hopefully I will be able to share recipes soon too!
Laura (aunt)

6:39:56 AM

Dear Karen,

Thank you for taking time to share these wonderful recipes and the display of pictures to go along with it. I am especially grateful for the alternative ingredients to ensure we keep our eating healthy.

In Christ Love,

5:13:03 PM

Welsh Rarebit

Have you ever heard of Welsh Rarebit? I "discovered" it many years ago and fell in love because it's so delicious! It’s an English treat that’s basically a savory seasoned cheese sauce (with beer being one of the “seasonings), poured over toasted bread and served piping hot. From what I’ve read it’s considered “pub food.”

Now...I’ve never even been to the UK, but in my mind’s eye I can see enjoying this dish in a darling little pub by a cozy fire in a room filled with with dark wood, low ceiling beams and many fellow merry makers.

Of course...in my mind’s eye, I can also see making this dish with real aged cheddar cheese, a special stout beer and served with crusty toasted yeast bread.

Well...since that little scenario would keep me stuck in only living in my “mind’s eye” for the rest of my life because I’d go into immediate symptom overload, and not ever really having an opportunity to go out and actually live, I decided to see if I could make this recipe into something that is friendly for our dietary restrictions.

I did it! Here’s how:

Basically...you just make a hollandaise sauce (recipe follows), and add nutritional yeast, a tiny bit of worcestershire sauce, another dot or two of brown mustard, salt, white pepper and dash of cayenne pepper.

The nutritional yeast takes the place of the “cheese” and it’s really very good for you. I’d asked John B. about it in an earlier post and he said it’s ok for us and has some great health benefits as well. Interestingly, it’s used pretty often in the food industry to enhance the taste of food. I’m sure they don’t include this ingredient to benefit the health of mankind...it’s probably more for taste and economy, but the bottom line is it tastes good!

My daughter told me it’s actually the “cheese” in Nacho Doritos, and we’re going to use it as the “cheese” in this dish too.

Here’s how you make the hollandaise sauce:

Put three egg yolks, one tablespoon of lemon juice, and one tablespoon of water into the top of a double boiler and whisk it until it’s nice and frothy. Now put that pot on top of steamy (not boiling) water and whisk away. Move the whisk around to make sure you get the edges because your goal is to keep this velvety and not let the eggs start to scramble.

If you see egg particles starting to look scrambled, take the top pot off the hot water and keep whisking. Once you’ve done this for a bit and it starts to thicken, take it off the stove and add one stick of European butter that’s been softened...add this a little at a time. Keep whisking until it’s nice and smooth and then put it back on top of the water pot for just a minute or two and keep on whisking. Make sure the fire is low though...or even turned off. The hot water will retain its heat and still be enough to cook the egg a bit more. Just keep whisking and watch it closely so it doesn’t scramble.

This sounds like a lot of trouble, but it’s really not. It just cooks fast so you have to move fast to keep it from scrambling. If you don’t have a double boiler, that’s ok. You can use two pots or a metal bowl on top of a pot of hot water. Or...you can just use a pot on the stove, but just be careful and move it off the heat intermittently while whisking so it won’t curdle.

Add the seasonings and nutritional yeast to taste, and stir it well.

Serve this hot on top of split, buttered, and toasted Carrie’s Hamburger Buns (recipe in this section...scroll down a lot...they are the greatest and so so easy too) and sprinkle with a bit of cayenne.




1:55:16 PM

This is just a pic to show how easy it is to have a low net carb (keto) breakfast that's also toxic disease friendly.

The berries might not be a choice if you haven't added fruit yet, but if you have, or if you're considering it, blackberries are a good choice because they are low in sugar compared to most other fruit.

If you're counting net carbs, here's the breakdown:

Blackberries = 2.5
Pecans = 1
Whey protein shake made with sugar free almond milk - 4

Pretty simple...but I thought I'd share. Sometimes simple is good.



7:25:49 PM

Crumble Berry Cobbler

Preheat oven to 375.

  1. Wash and prepare berries. I chose raspberries and blackberries because they’re low in sugar. The blackberries are best cut in half. Sweeten the fruit with stevia to taste. Put this mixture in the bottom of a pie plate.
  2. Prepare the crumble topping. Sift one cup of almond flour into a bowl.
  3. Add a half stick of European butter or you could use one fourth cup of coconut oil if you’d rather.
  4. Use your fingers to crumble the butter and flour together, and then sprinkle crumble mixture on top of berries.
  5. Bake at 375 until golden brown.

Now it's time to prepare the whipped topping!

Several hours earlier, place one can of coconut milk (not cream) in the fridge. After several hours, take out the can and open it. You will see a solid mass on top. This goes down about halfway, and there’s a watery coconut liquid under it. The trick is to get it out without sloshing the coconut water, all over the kitchen.

The easiest way is to use a knife and just cut it out carefully in pieces and put it in a bowl. Let it sit a little while so it will get soft enough to whip.

Using a whisk, beat it until you can get the lumps out. Add a little of the coconut water intermittently until it looks smooth.

Now add three tablespoons of coconut oil, one tablespoon at a time and continue to beat with the whisk. You need to wait until the coconut oil is room temperature or liquid. If you use it when it’s solid, your whipped topping will look a little grainy (like mine in the pic)...but it will still taste good.

Sweeten to taste with liquid stevia and add some vanilla and cinnamon to round out the flavor.

Spread on top of the cooled off cobbler and top with pecans, if desired.


Love Karen

P.S. This was as good as it looked.

1:44:39 PM

Keto-riffic Cauliflower Crunch

Preheat the oven to 425.

Wash and chop up one head of cauliflower and put it in a large bowl.

Roughly chop half a large yellow onion and put it in a smaller bowl.

Add some almond flour (about a half cup or so) to the chopped onion and stir it up with a fork.

Saute the onion / almond flour mixture in European butter (or oil of your choice) until nicely brown.

Add browned onions to the bowl of chopped cauliflower.

In another bowl, add the following and mix with a fork:

Crushed roasted sunflower seeds (probably around a cup...see pix). I used a mortar and pestle, but it could be crushed in a zip lock with a rolling pin, etc.

Nutritional yeast (a good bit...see pix)

Mix the following in yet another bowl:

About a cup of olive oil

One cap full of apple cider vinegar

Three cloves of minced garlic

Seasonings (sea salt, pepper, a bit of cayenne, onion powder, herbs / seasonings of your choice)

Now it’s time to assemble:

Add the olive oil mix to the cauliflower / onion mix.

Add the sunflower seed / nutritional yeast mixture to the cauliflower mix.

Stir well. It’s easier to mix it up with big salad tongs, if you have them.

Pour the whole mixture onto a parchment paper lined baking pan.

Bake until it looks nice and crunchy.




12:05:38 PM

Thank you for sharing. This recipe sounds delicious!

Laura (aunt)

7:17:04 PM


WOW! You should package this and sell it. Thank you for sharing new recipes with us. Eating healthy can be delicious.

You make it look easy and provide such a great explanation as well as visuals. Again, thank you.

In Christ Love,

5:53:36 PM

Sweet and Hot Stir Fry

Here’s what you’ll need:

Two organic chicken breasts
Two organic eggs
Almond flour to bread chicken
Olive oil European butter (I used Kerry Gold)
Pancetta or four slices of diced bacon (optional)
Three cloves diced garlic Vegetables to stir fry (I used onion, an orange bell pepper, and a bunch of asparagus because that's what I had on hand, but any vegetables would be good)
Sea salt, pepper, and herbs of your choice to season
Sriracha sauce

  1. Clean up your chicken breasts. My daughter calls what I do “chicken surgery” because I have an issue with ANY little white tendony things, etc. and will trim until no trace of same is left...but that's what makes it good...no biting down on anything gristly when it's done and getting grossed out. Chop the chicken into bite sized pieces.
  2. Break two eggs in a bowl, add a little water, and then some salt and pepper and whisk it all together with a fork.
  3. Put the cut up chicken in the egg mixture and then cover it with plastic wrap and put it in the refrigerator while you get everything else ready.
  4. Chop up the garlic cloves into very fine bits.
  5. Chop all the other vegetables into bite sized pieces and put them in separate bowls. Sorry about all the dishes on this...but veggies cook at different rates and this will allow you to add them to the stir fry at different times.
  6. Pour the almond flour into a pie pan and season generously with salt and pepper. Spoon in the chicken from the egg wash and then stir it all together. You do not have to dredge individual pieces of chicken into the flour...that would take you all day! Just stir it around to make sure everything’s coated.
  7. Pour some organic olive oil into a heavy bottom big pot. Put in about a half stick of butter and then melt together on high heat.
  8. When it gets good and hot, put in the chicken pieces one at a time. I used salad tongs and that made it easier. This part will take some time and patience, but it’s worth it. Let the chicken brown on one side and then turn each little piece over. This is the part where you'll be saying to yourself..."Who does this???" Ok...it IS a bit tedious, but totally worth it. This is what will make the chicken go SO far...and taste SO good because small pieces mean lots more surface for the breading which is what translates into the crunch. It will look like much more than two chicken breasts when you get it all done. Drain each load on a paper towel lined dish until you get it all fried up. It'll be really crunchy and delicious...try not to eat it all in "one more bites" until you get done with the rest of the recipe.
  9. Pour off all but about three tablespoons or so of oil in the bottom of the pot. The little bits of fried left in there will make it really good, so be sure to leave those!
  10. Start sauteeing the following items one at a time. You don't take anything out...you just keep adding. Get each item browned and/or translucent, and keep stirring. Garlic Pancetta Onion Bell pepper asparagus.
  11. After everything is nice and sauteed and covered with the pan drippings, pour about a half cup of water in and let it get nice and hot and bubbly.
  12. Put the lid on and turn it down to simmer for just three or four minutes.
  13. Assemble the sauce. In a small bowl, pour about three fourths cup of water. Add about two tablespoons of the Sriracha sauce, four cap fulls of apple cider vinegar, and lots of drops of liquid stevia to taste. Make sure it’s the plain liquid stevia. Some of them are flavored and that wouldn’t be good in this at all. Taste the sauce to check the hot / sweet ratio.
  14. Pour the sauce over the vegetables, but only do it in increments...spoonful by spoonful. Taste it as you go along. You can always add more, but you might not be happy if it’s too hot. I ended up using all of it in the bowl that you see in the pic and it was just right (for my taste).
  15. When the vegetables are done, add the crispy chicken. My vegetables might look a bit overcooked in these pix, but asparagus is kind of a woody vegetable, and I like it cooked a little more. All the vegetables did retain enough crispness though.
  16. Plate it up and garnish with toasted sunflower seeds or sesame seeds if desired.




P.S. This only has about five net carbs per serving from what I can determine. It tastes like more though!

P.S.S. It was delicious!!! I might add a bit of ginger root next time though to take it up a notch or two!

9:33:32 AM

Hello everyone,

I was snowed in all week, no trucks could get in to deliver food to the community.

There was no transport, so it was time to be productive and learn new ways of doing things :-)

I learnt how to make quinoa flat bread and lentil flat bread :-). And I'm very happy with both of them! Both are super simple and tasty.

Quinoa flat bread requires one cup of rinsed quinoa, one cup of water, sea salt, garlic powder and paprika to taste.
Put them all in a blender, zap and that's it. Smooth mixture onto parchment paper, bake 180 degrees around 15mins. Done..

Lentil flat bread requires one cup red lentils (soaked in water overnight), half a cup water, half a teaspoon baking powder, sea salt, paprika and garlic powder to taste... That's it.
Put some olive oil on the parchment paper, then the lentil mix and drizzle a little olive oil over the top. Bake 180 degrees for 15 mins.

Who would have thought we can make flatbread out of raw quinoa or raw lentils.
Previously I thought they would of had to be cooked, but the oven cooks them. :-).

Please try them, they are good.

Slice up, with a little butter or topping of your choice.
Keep fresh for a couple of days and toast if have the next day.


9:38:35 AM

Your welcome Cheryl.

I love the kale chips especially with the smoked paprika flavor, such a great substitute for potato chips!!

Well, guess what I discovered today? If you grind up some whole almonds, add a smaller amount of ground flax seed and grind some unsweetened desiccated coconut and cook with almond milk it makes a great porridge (oatmeal substitute!).
I flavored with Stevia, ginger, cinnamon and vanilla. And I topped it when cooked with yogurt. It was lovely.

I thought it was impossible to have oatmeal now but not with this!! It was warming, wholesome, Comforting and filling.

I didn't measure it, just used my judgement and it cooked great on the hob.... :-)

11:15:04 AM

I have not tried kale chips, Chrissie, but I like kale very much. So, crunchy kale chips sounds delicious.

Thank you!


6:34:41 PM

You are most welcome Cheryl:-)

Yes, I'm so happy to have a low carb cracker.. Yeah!!!

Oh I have mentioned this before, but do try this if you haven't... Get some kale, rinse, pat dry, put on parchment paper and sprinkle smoked paprika, garlic powder and sea salt on and drizzle some olive oil. Cook on low 125 degrees in the oven until all kale chips are crispy!! Yeah, a healthy low carb flavoursome crisp... Yum yum..

I love the crunch and the flavour.


12:40:12 PM

Those cauliflower rice recipes look so amazing, Cate. I don't know which one I want to try first.

I had never heard of Cauliflower rice and can't wait to try it.

Kate, those Hazlenut Breakfast Cookies look so delicious. Yummy.

Chrissie, thank you so much for the almond cracker recipe. Sometimes it is nice to just eat a few crackers. Plus crackers are so good with salads and other dishes.

Thank you all and everyone who has taken the time to share their delicious, healthy recipes.


5:57:46 AM

Hello All,
My new favourite thing to munch on is almond crackers. Simply take two cups of fine ground almonds(find bags in the baking section of the grocery store). Then add one egg, a tablespoon of sesame seeds, some fresh rosemary sprigs(well mine are fresh but I keep in freezer take out some sprigs, rinse, chop up and they are good to go!) , sea salt.. Blend together, voila, that's it!!
Bake on parchment paper, flatten down with parchment paper over the top and a rolling pin. Try and make as thin as possible so they turn out crispy. Oven heat 180 degrees about 15 minutes.
Well I have Been putting aubergine pate on mine with tomatoes and spinach leaves. I had missed crackers a lot but NOW I can have them...great!!
Don't leave out the rosemary, alongside the sea salt it's a lovely taste :-)


1:04:42 PM

Hi Kate!

I want to thank you for all your amazing recipes! I appreciate it so much and can't wait to make the hazelnut cookies!!

Laura (aunt)

6:01:03 PM


Those recipes look amazing. Thank you for sharing them. It is wonderful to see you are using such clean ingredients.

Happy cooking and even happier eating!

In Christ Love,

1:06:30 PM

Hazelnut Coconut Cookies

Makes Yield: about 16 cookies · Source Sweetandsavorybyshinee.com

2 cups (200gr) hazelnut flour
½ cup (35gr) unsweetened coconut flakes
½ teaspoon baking soda
¼ teaspoon salt
1/2 teaspoon liquid stevia
4 teaspoons (20gr) coconut oil, melted
2 teaspoons pure vanilla extract


Preheat the oven to 350°F (175°C).
In a large bowl, whisk together hazelnut flour, coconut flakes, baking soda and salt. Set aside.
In a small bowl, mix together stevia, coconut oil and vanilla extract. Add wet ingredients to the hazelnut flour mixture and mix well. The mixture should be thick.
Using a medium cookie scoop, shape the dough into 16 1-inch balls and place 8 cookies per baking sheet lined with parchment paper, or silicone mat. Flatten the cookie dough balls.
Bake for 8-10 minutes, or until golden brown. The cookies will be quite fragile as they come out of the oven, so cool for 5-10minutes on the baking sheets first, and then transfer onto wire rack to cool completely.

Store the cookies in airtight container in the fridge.

1:01:18 PM

Hazelnut Breakfast Cookies

Prep 10 minutes · Cook 10 minutes · Makes Servings 5 · Source Howtothisandthat.com

1 cup Hazelnuts/Hazelnut Flour
2 Egg Whites
2 tbsp Coconut Oil Melted
2 tbsp Almond Flour
1 tsp Cinnamon
1 tsp Vanilla Bean
1 tbsp Stevia Sweetener
1/2 tsp Baking Powder
1 tbsp Brewed Coffee (optional)


Preheat the oven to 325.
Add hazelnuts to a food processor and pulse until finely ground, or simply use hazelnut flour.
Add remaining ingredients to the food processor and run until well combined.
Scrape mixture out of the food processor onto a flat surface covered with parchment paper, plastic or dusted with almond flour.
Press mixture out to about 1/4". Use cutters to make cookies. Place on sheet pan and bake 10 minutes or until golden.
Allow to cool completely. Enjoy or wrap to store in the freezer.
Nutritional Info

Calories 165 kcal

6:27:51 AM

Hello Kath,

I personally like almond flour the best for baked goods...but it depends the recipe, and personal taste. Coconut flour, due to it’s light, sweet taste is best for a lot of the baked goods, and doesn’t benefit from substitution...for example, in my opinion, the lemon poppy seed bread in the “Desserts” section on this site, tastes so good primarily because of the coconut flour, and I wouldn’t make it with anything else.

That being said, I’ve learned, through trial and error, that not all coconut flours are the same....When I do use coconut flour (which I don’t do all that often, since I prefer almond flour), I am very careful to use a high quality brand. This is because I’ve used a few brands that ended up tasting just like plain coconut, and overpowered the taste of what I was making.

Another flour I use, which is my second favorite after almond flour, is hazelnut flour...generally speaking, many people use hazelnut flour in cookies and other baked goods at Christmas time, due to its rich and deliciously nutty flavor. It is a heavier flour, though, than almond or coconut flour, so anything you make with it will probably have to be eaten in somewhat smaller portions. It’s also a little more pricey than the other flours, but worth it, once in awhile, in my opinion.

When I’m particularly craving a rich, healthy treat, I add half hazelnut flour into the recipe....I would only do this with certain baked goods, that can benefit from a little extra bit of richness. I mostly only substitute it in for almond flour. When I do add it into a recipe, I do half almond, half hazelnut flour. For example, I like to substitute half of the almond flour, with hazelnut flour when I make almond coconut flour snowballs, which are in the “Desserts” section (so I guess technically mine are Almond-Hazelnut Coconut flour snowballs!! lol)...I can’t say enough about hazelnut flour...it gives such a nice rich nutty flavor to anything you add it to, it is very good!!

There are other low carb flours out there. Flaxseed meal, which adds a hearty nutty flavor, is one I like to purchase and add in to recipes, particularly bread or pancakes. It, and anything you bake with it, must be kept from the light, though, when stored, to prevent it from going rancid. I keep a lot of my flours in the freezer, for that very reason.

Many people make their own flours. I think this only makes sense for flours that are hard to find. For example you can grind up your own sunflower seeds or pumpkin seeds in a food processor or high speed blender, to make sunflower seed or pumpkin seed meal/flour, which makes for a fairly inexpensive flour, since both of these seeds tend to be cheap. You can also purchase sunflower seed or pumpkin seed flour/meal, but I’ve only found it online.

One other flour I use once in awhile, is chick pea flour. I primarily use chick pea flour to make falafels with. This is what many Middle Eastern restaurants will use to make them with.

Chick pea flour isn’t as low carb as some of the other flours, but cheap, and delicious to use, once in awhile. In fact, Bob’s Mill brand of chick pea flour, which is only about $4, has a recipe, right on the back of the package, for falafels, and they are very tasty and simple to make, once in awhile.

Bon Cuisson!

5:08:40 PM

Almond flour is generally expensive, but I have a natural grocers by my place and I get a 3lb bag for approx $16.

Also if you are a costco member, there is a 3lb bag for $12 or $13. It's gluten free (and I think i saw non-GMO on it too)

Elsewhere and even at Walmart a 1lb bag is abt $10 or so, I think.


8:30:12 AM

Hello Kath,

I not sure if you spelled your name like we see it or it was a mistake, but we shall identify you this way from now on, to have less confusion as we have other Kathie, Kathy, etc!

I also moved your thread from the title;
"recommendations for wheat flour substitute"
to this thread, which not only has your answer,
but should be answered by many who have contributed.

You also should check out Deserts, in the recipes section.

Bonn Appetite.

God bless, those who did not give up HOPE got well


8:14:08 AM

Hi everyone ,

I wanted to ask if there is any other flour i can use to substitute wheat flour in my baking like cakes and cookies i know coconut flour is one but im sure there are other options too !

Hope some of you can share with me your recipesfor cakes/cookies that i could make at home !:)


12:29:27 PM

I just tried the fried okra.... DELICIOUS.....

Next I'll be trying Carrie's hamburger buns.

One good thing about going through this affliction -
I'm learning how to cook.

I didn't know how before LOL

9:58:36 AM

Thank you, Karen, for picking up on, and mentioning about the Falafel recipe...The Tahini ingredients are there, but I did not notice the fact that I didn’t space it clearly, when I sent the recipe in lol...Sorry for any confusion!

I’ve asked Mel to fix the spacing on it...Hopefully it will be more clear, now...Thanks!!

Best Regards:-),

10:40:24 AM

Hi Cate,

I was looking at your recipe for falafel and tahini sauce. It looks so good!

I'm a little confused about the tahini sauce though. You said to put all ingredients in a food processor and blend, but I can't find those ingredients.

I may have looked right at it and didn't see it, but in any case, could you please advise?



8:24:59 AM

Thanks Mel, Paula, Laura and Karen!

I appreciate all of you, and everyone on this site, and the inspiration and insights people have shared. I’ve learned so much.

I had never realized, before I started to read a lot on this site, the healing power of food, and how important and beneficial it is to have a clean diet/eat the right kinds of foods....my cupboard looks completely different these days, as I have done a major overhaul, and recalibration of my diet, so that I’m making a conscious effort to eat only good, nourishing, and healing food.

It takes a little more thought, a little changing of habits of what to buy. What has worked for me has been to only keep in my pantry foods that fit the paleo/anticandida (low carb) diet, and avoid foods that don’t fit into that category.

In the area of the country I live in, many people are becoming more aware of the importance of eating healthy (gluten-free, no sugar, no processed foods, etc) organic, whole food, as they’re realizing the dangers of GMOs, etc, and how poor quality food consumption/food choices are not wise.

Still, it’s not the mainstream, and it helps to have the inspiration of this website, since our society, overall, does not seem to fully embrace healthy diet, for the most part. But, I’m so glad that it’s becoming more of a trend to eat healthy...and that it’s possible, even easy, to make healthy food that’s also tasty and good!:-)

Best Regards,
Laura (aunt)

9:30:48 PM


Your Mexican Burrito Bowl recipe looks amazing. Thank you for sharing! That is one I will be making in the near future. Please keep posting those great healthy recipes.

In Christ Love,

4:49:30 PM


Thank you very much for your contribution to the
website. The recipes and the pictures are terrific.

True you do not talk much in our forum, nonetheless
it is obvious you care about our community when taking the time to bring all of this to all of us.

Thanks again, hope we here more from you in the future.

God bless,

9:58:06 AM

Hello All!

Wow! Cate, Mel told me to get on the site and look at the recipes, you have done a great job! I am going to try some of these! I am busy with my jobs so my food has been a bit boring, but not anymore and my husband and daughter will be pleased! Beautiful!!

Thank you!
Love always, Paula

10:24:39 PM

Cate...these recipes look delicious!

Thank you so much for taking the time to write them up for all of us and send pix too!

Can't wait to try them all!



1:59:30 PM
Click on Picture to Read: The Top 8 Health Benefits of Cauliflower


I have followed this site for awhile, and gleaned much good information from it....Though I haven't posted much, I do read a lot, and appreciate people's ideas.

Recently, I've run across something I wanted to share with everybody....Hopefully it will inspire others, as it has me.

I've discovered a new little gem for my cooking regime....cauliflower!

I've honestly never enjoyed the taste of cauliflower, and, unless it was hidden in a sauce, or in a soup, I'm pretty sure I can say it was one of my least favorite vegetables, and I would never have gone out of my way to eat it.

However, in my efforts to eat healthier, and add variety to my diet, I've had to become more flexible/creative.

It was with this mindset that I recently found myself in the frozen vegetable aisle, trying to look for something new, when I discovered an intriguing new option...frozen "riced" cauliflower!

This intrigued me, and started me on some research. I realized that many people, in an effort to eat better, have started to replace grain rice with cauliflower "rice".

Cauliflower Rice can be made at home, by dicing raw cauliflower in the food processor or blender. It's a slightly cheaper option, but not easy, in my opinion, due to the fact that the cauliflower must be squeezed and dried with a towel as much as possible, since this vegetable naturally contains a lot of water, which, if not drained, will be too soggy to use as a "rice". The frozen cauliflower "rice" is much easier to use, and not too much more expensive, which is why I felt excited to try this option.

My first few attempts with frozen cauliflower rice were not very successful. I made the mistake of simply boiling the cauliflower, as I would rice, thinking it would come out much the same (not the case with cauliflower rice!). It was mushy, and didn't have a flavor/texture that appealed to me.

Here is the secret I found....Follow the package directions, but incorporate these three easy steps to ensure your "rice" ends up light and fluffy, with a texture and flavor more like regular rice:

1. Steam the frozen cauliflower rice for three to four minutes.
2. (Only If needed) Remove excess water, using a paper towel, or a cloth, by patting/
squeezing the rice dry.
3. Put some butter, avocado oil or olive/other oil in a pan, with a bit of sea salt/pink Himalayan
salt, and sauté the rice for 2 or more minutes, until crispy.

I've recently shared some of my favorite ways to use cauliflower rice in cooking, in the "recipes" section, here on the site. These are the type of dishes I've missed since going low carb, but thanks to cauliflower rice can enjoy, now. Cauliflower also has a lot of health benefits.

I encourage everyone to consider incorporating this high quality vegetable into their diet....Although moderation with anything is important, cauliflower is a staple which is a great choice for those trying to go low carb, who miss those "comfort food" carb dishes....using cauliflower will give a satisfying and authentic taste to many dishes, and, honestly, the options are limitless!

Bon Appetit!


12:59:59 PM
Click on Picture to go to Website

Crustless Quiche

Prep 10 minutes · Cook 20 minutes

Adapted from: Foodfaithfitness.com


1 Cup Cauliflower cut into bite-sized pieces
3 Large eggs
1 Cup Kale or spinach, lightly packed and torn into bite sized pieces
I Cup Shredded Chicken/Ground Beef (optional)
1/2 Cup vegetable of your choice (optional)


Preheat your oven to 400 degrees and generously spray a muffin tin with cooking spray. Set aside.

In a small food processor, process the cauliflower until broken down and it resembles rice. Set aside.

In a large bowl, whisk the eggs. Add in the kale, meat, vegetables, cauliflower rice and season with a pinch of salt and pepper. Mix well.

Divide the mixture in a cake pan, or between 6 muffin tins* and then bake until the eggs feel set, about 20 minutes.

Let cool in the pan and enjoy.

12:58:12 PM
Click on Picture to go to Website


Makes Yield: (8) 3" patties


Falafel Ingredients

1 cup raw cauliflower, pureed
1/2 cup ground slivered almonds
1 Tbsp ground cumin
1/2 Tbsp ground coriander
1 tsp kosher salt
1/2 tsp cayenne pepper
1 clove garlic, minced
2 Tbsp fresh parsley, chopped
2 large eggs
3 Tbsp coconut flour

Tahini sauce:
2 Tbsp tahini paste
3 Tbsp water
1 Tbsp lemon juice
1 clove garlic, minced
1/2 tsp kosher salt, more to taste if desired


For the cauliflower you should end up with a cup of the puree. It takes about 1 medium head (florets only) to get that much. First chop it up with a knife, then add it to a food processor or magic bullet and pulse until it’s blended but still has a grainy texture.

You can grind the almonds in a similar manner – just don’t over grind them, you want the texture.

Combine the ground cauliflower and ground almonds in a medium bowl. Add the rest of the ingredients and stir until well blended.

Heat a half and half mix of olive and grapeseed (or any other light oil) oil until sizzling. While it’s heating, form the mix into 8 three-inch patties that are about the thickness of a hockey puck.

Fry them four at a time until browned on one side and then flip and cook the other side. Resist the urge to flip too soon – you should see the edges turning brown before you attempt it – maybe 4 minutes or so per side. Remove to a plate lined with a paper towel to drain any excess oil.

Serve with tahini sauce and a tomato & parsley garnish if desired.

Tahini sauce: Blend all ingredients in a bowl. Thin with more water if you like a lighter consistency.

12:56:04 PM
Click on Picture to go to Website



Crust Ingredients:
1 cup frozen "riced" cauliflower
5 Tbs almond meal
1 tsp. dried oregano
1/2 tsp. garlic powder
pinch of salt
1 egg, beaten

Pizza Toppings:
1/4 cup Organic tomato sauce
2 medium sized tomatoes
Other vegetables/meat toppings you like
1-2 tsp. olive oil, for sautéing tomatoes/toppings
1/4 cup olives, sliced in half (or more)


Turn on the oven or grill, place the pizza stone inside (if using), and preheat grill or oven to 450F/230C. (If you don’t have a pizza stone I might let the temperature get slightly higher.)

Put the cauliflower into a bowl and microwave until it’s cooked through and soft, about 7-8 minutes. (Don’t add water; the cauliflower will release moisture.)

While the cauliflower cooks, slice the tomatoes in small flat strips. Heat the oil in a large frying pan, and sauté until they’re soft and cooked through. Slice olives in half lengthwise.

In a small bowl, combine the cooked cauliflower, almond meal, dried oregano, garlic powder, and salt. Beat the egg with a fork and then mix it into the other ingredients, combining them well.

Spray a heavy cookie sheet with non-stick spray. Form the crust ingredients into a ball and place on the cookie sheet, then use your fingers to form the crust, spreading it out as thin as you can get it.

Put the cookie sheet on the pizza stone in the oven or on the grill and cook with the door or lid shut until the crust is firm and lightly browned, about 13-15 minutes. (If you’re cooking the crust on the grill without a pizza stone, you will need to preheat the entire grill, then turn off one side and cook the pizza on that side, using indirect heat from the side that’s still turned on. This will probably add a little to the cooking time.)

When the crust is done, spread with pizza sauce, and arrange sautéed tomatoes/other toppings, and olives on top.

Put pizza back on the grill to warm the toppings, or turn the oven to broil and cook it under the broiler for about 3-4 minutes.

Serve hot.

This reheats well, and is even good cold for breakfast!

12:11:38 PM
Click on Picture to go to Website


Prep 10 mins · Cook 10 mins · Makes Servings: 4 servings · Source Thecandidadiet.com


1 14 ounce can artichoke hearts, packed in water, drained
1 clove garlic, minced
2 Tbsp. extra virgin olive oil, plus 1 tablespoon for garnish
1 Tbsp. fresh lemon juice
¼ cup tahini
¼ tsp. ground cumin
Salt and pepper to taste
Fresh herbs such as oregano and parsley, minced


In the bowl of a food processor, add drained artichoke hearts and minced garlic, process until roughly chopped.

Add 2 tablespoons extra virgin olive oil, fresh lemon juice, tahini and ground cumin, process until mixture is smooth.

Season hummus with salt and pepper to taste.

Before serving, drizzle with 1 tablespoon extra virgin olive oil and garnish with finely minced fresh herbs, such as oregano and parsley.

Nutritional Info:

Calories: 213 kcal

12:10:06 PM
Click on Picture to go to Website


Prep 30 mins · Cook 25 mins · Makes Calories: 270 kcal · Source Thelemonbowl.com


1 pound boneless skinless chicken breasts cut in 1/2 inch pieces
1 teaspoon salt divided
1/4 teaspoon pepper
2 large eggs
1 head cauliflower grated or riced see video
1 medium onion diced
5 scallions diced - whites and greens separated
2 cup medium carrots diced or 1 frozen
1 cup frozen peas
2 cloves garlic grated
1 tablespoon fresh ginger minced
1/4 cup soy sauce low sodium
1 tablespoon toasted sesame oil
Sriracha optional


Heat a large, deep pan or wok over medium-high heat and spray with cooking spray. Season chicken breast cubes with 3/4 teaspoon of the salt and the pepper before adding to the hot pan.

Cook chicken in an even layer, turning occasionally, until nicely browned (5-6 minutes.) Remove browned chicken from the pan and set aside.

While chicken is cooking, rice the cauliflower using a food processor, blender or a cheese grater; set aside.

Whisk together eggs and remaining 1/4 teaspoon salt in a small bowl. Spray pan with more cooking spray then reduce heat to medium. Pour eggs into the pan and cook, stirring frequently, 1-2 minutes. Remove cooked eggs and place in the bowl with reserved chicken; set aside.

Add diced onion, scallion whites, carrots, peas, garlic, and ginger to the pan and cook until soft and tender, stirring frequently. This should take 4-5 minutes.

When veggies are cooked through, add cauliflower and soy sauce to the pan. Stir well to combine then walk away for a few minutes so that the cauliflower can start to cook and create a nice crust. Come back, stir it around then walk away again. The flavor comes from letting the cauliflower brown a bit and become crispy. This process may take up to 10 minutes. It's worth the wait!

Add cooked chicken and egg back to the pan and cook until warmed through. Drizzle with toasted sesame oil and garnish with scallion greens and Sriracha to serve.


Recipe slightly adapted from Skinny Taste.

Nutritional Info:

Calories: 270 kcal
Saturated Fat 1g
Trans Fat 0g
Polyunsaturated Fat 6.4g
Cholesterol 150mg
Sodium 969mg

12:08:07 PM
Click on Picture to go to Website



2 cups cauliflower "rice" (you can purchase frozen, already riced cauliflower at many health food stores)
750g (approx) ground beef
1/2 red onion (diced)
1 cup fresh mint (diced)
3 Tbsp lemon juice
1/3 cup pine nuts (chopped)
1 jar grape leaves
2 Tbsp ghee
salt to taste


In a large pot or pan saute onions in ghee over medium heat until soft.

Add ground beef and garlic; cook until beef is browned.

Mix in salt, lemon juice, mint, pine nuts, and cauliflower "rice".

Continue to cook until beef is done, then remove from heat.

Remove grape leaves from jar (this may have been the most difficult part for me, and unfortunately I don't have any tips). ***If you find the leaves too tough, or bitter, you can blanch them in a pot of simmering water for 5 minutes - I didn't find this was necessary with the jar I used.

Rinse and drain grape leaves.

On work surface (I recommend at a table with family or friends, or like me in front of the TV on a cutting board), place a grape leaf shiny-side down with the bottom of the leaf towards you.

If there is a stem still connected, please remove with a knife.

Spoon some of the beef mixture (1-2 Tbsp depending on the size of your leaf) onto the base of the leaf.

Fold the bottom part of the leaf up and over the filling, fold each side of the leaf inwards, and then roll up like a burrito (see slideshow above).

Repeat until leaves or filling is finished.

Serve warm.


Many recipes that I looked at would then steam or heat the rolled dolmathes (in a slow cooker, dutch oven or deep skillet, but I didn't find this step necessary).

12:06:40 PM



cut okra
olive oil
2 eggs, whipped
almond flour
curry powder


1. Mix almond flour and spices in a pot.
2. Dip okra into egg, then roll in almond flour mixture
3. Fry breaded okra in olive oil.
4. Serve.

12:04:13 PM
Click on Picture to go to Website


Easy and delicious!...I find that the dill, parsley, and vegetables help to add wonderful flavor, and counteract the spiciness of the dish, if you prefer less spicy.

I also add cauliflower rice into stew, for extra flavor, or you can just serve stew over plain cauliflower rice, with other vegetables.

* The key with cooking with cauliflower rice, is to make sure it's cooked to the point of being tender, but not mushy...it tastes just like authentic rice, if you just remember that one step!


3 tbsp olive oil
3 divided boneless skinless chicken breasts
2-3 bags of frozen riced cauliflower
Other fresh or frozen vegetables, as desired (peas, broccoli, organic green beans, tomatoes, etc. all work well)
Salt and freshly ground pepper
1 medium yellow onion, chopped (optional)
1/2 tsp garlic powder, or 4 cloves garlic, chopped
1 tbsp red (or yellow) curry powder,
1 tbsp garam masala (optional)
2 tsp cumin
1 tbsp ground dill
1 tbsp ground parsley
1 tsp ground coriander
3 cups chicken broth
4 tablespoons of butter
3/4 cup tomato puree
1/2 cup coconut cream or plain coconut milk

Fresh parsley, for garnish


Heat two tablespoons of olive oil in a cooking pan, over medium heat. Generously season the chicken with salt and pepper and place into the pan. Brown on each side for 4-5 minutes.

Transfer to a medium sized cooking pot. Heat the remaining tablespoon of oil and add the onion and garlic. Sauté for 6-8 minutes until soft. Add a tablespoon of the tomato puree, along with the curry and other spices. Stir to combine, cooking for an additional 3-4 minutes.

Add the chicken, chicken broth, and remaining tomato puree to the pot. Add the remaining ingredients.

Bring to a boil, then reduce the heat and simmer for 20-40 minutes (or longer, if desired), until chicken is no longer pink in the center, and the juices run clear.

Remove chicken to a plate, and cut or pull into shredded pieces.

Continue to simmer, if needed, until the sauce is thick, stirring occasionally.

Follow package directions for boiling the Cauliflower rice. Add other vegetables.

Add cauliflower rice, for the last fifteen minutes of cooking (or serve chicken mixture over the plain rice).

Serve warm.

Season with salt and pepper to taste.

12:01:44 PM
Click on Picture to go to Website


* This recipe uses cauliflower rice, a healthy alternative to authentic rice, as, if cooked right, actually does taste like rice!

The key to with cooking with cauliflower rice, is to make sure it's cooked to the point of being tender enough. Otherwise, it will taste like cauliflower, rather than the desired "rice"....It's generally best not to overcook it, as it will become mushy. However, when to added to stews and casseroles, it will pick up the flavor nicely, so I recommend that, as well.


For the Meat:
1 tbsp coconut or olive oil
1-2 lbs of ground chicken or beef
1/2 red onion diced
2 cloves garlic minced
1/4 tsp ground cayenne pepper
1/2 tsp ground paprika
1/2 tsp pink Himalayan salt or sea salt
1/2 tsp dried oregano
1/4 tsp dried cumin
1/4 tsp dried coriander/cilantro
1 tsp liquid smoke

For the Pico De Gallo:
2 large tomatoes diced
1/2 red onion diced
Handful of fresh coriander/cilantro chopped
1 red chili pepper
Juice of 1 lime
Pinch of salt

For the Avocado Crema:
1 avocado
Juice of 1 lime
2 tbsp water
2 tbsp unsweetened almond milk or coconut milk
1/4 cup apple cider vinegar
2 tbsp olive oil
Handful of cilantro
Pinch of salt

For the Cauliflower Rice:
1 head of a medium cauliflower, riced or three bags of frozen cauliflower rice
1 tbsp coconut or olive oil
Salt and Pepper to taste
Jalapeños (optional)
1 head of romaine lettuce, shredded


First, using the grating attachment on your food processor or a grater, rice your cauliflower and set aside (or use frozen Cauliflower rice-much easier!)

Next, make your Pico De Gallo. Dice all your ingredients and mix them together in a small bowl. Place in the fridge.

Next, place a pan on medium heat, then add your oil, onion and garlic. Cook for 2 mins.

Add in your chicken/beef, and seasonings. Brown for about 5-10 minutes, until meat is cooked through. Set aside.

While browning your chicken/beef, use a blender or food processor to make your Avocado Crema.

Add in all your ingredients and process, until the mixture is thin and creamy.

Lastly, make your cauliflower rice. Add a tablespoon of oil to a pot on medium heat. Add your cauliflower and cook for 3-5 minutes, or follow package directions for frozen cauliflower.

Once done, construct your bowl - cauliflower rice, shredded lettuce, meat, pico de gallo, jalapeños and avocado crema. Garnish with coriander leaves.

Serve and enjoy.


The Avocado Crema should last about a week, the Pico De Gallo should last 3-4 days.

You can construct the bowl however you desire! Don't forget the jalapenos!

Nutritional Info:

Calories: 406 kcalS

4:48:47 PM

Roasted Vegetables With Beef

Here's a recipe that tastes good, makes a lot, and is good served hot or cold.

Cut up some vegetables and put them in a roasting pan. I used the following because they're what I had on hand...but other vegetables could be used as well. The ones I used are:

red onion (one large)

red, yellow, and orange bell peppers (one each)

yellow squash (three or four)

zucchini squash (three or four)

In a small bowl add the following:

finely chopped fresh herbs (I used oregano, tarragon, basil, and cilantro)

a teaspoon (or more) of minced garlic

a teaspoon or so of tumeric

about a half cup (more if you have a lot of vegetables) of organic olive oil

sea salt and pepper to taste

Mix the above ingredients well in the small bowl and then pour over the chopped up (still raw) vegetables and mix until vegetables are evenly coated.

Roast in a preheated 400 degree oven with no lid until the vegetables are done but not mushy.

Make a recipe of "Best Ever Hamburger 'Steaks'"

That recipe is in this recipe section...just scroll down a ways.

Once the hamburgers are done, use a knife and fork to cut them up into little pieces.

Pour the cut up pieces along with any pan juices into the cooked vegetables and stir until the meat is evenly distributed in the vegetables.

This is really good on a cold day...or any day!

Also...this one is easy to pack for a lunch.

I've eaten it cold too...like kind of a cooked salad...still good.




3:54:13 PM

I don't know about you all but if I was stuck on a desert island and was given one food only to eat it would be the humble spud (potato),boiled,mashed, chipped, they are wonderful!
So, for me potatoes are actually harder to give up than sugar. It must be my Irish ancestry :-) Being low carb oh how we miss potatoes, sweet potatoes, turnip, butternut squash etc..

I miss making homemade chips baked with olive oil, sea salt and paprika and cumin, or garlic powder and dried herbs.

But yesterday I had a revelation because after all these months of dreaming of chips, Lo and behold I came across a website that said Celeriac is a low carb root vegetable. I checked out its carb ratio and it truly is.... So I'm quite excited, because as we speak my oven is singing away making its familiar hum as it cooks some celeriac chips, made with olive oil, paprika, cumin and sea salt. With a side order of tomatoes and peppers.

I will make a dip with yogurt and cumin to dip them in when they are ready. But yogurt and garlic powder dip is my favorite!

I tasted one, not as nice as potatoes but I really like the look, texture is similar to potato and with the spices I think this could be a regular pleasant addition to the low carb diet!

Try it!!

7:35:26 AM

Ah dark winter, cold nights are drawing in and you want something crunchy and munchy and you gaze wistfully at the potato chip aisle and mournfully walk away :-(
But, who would have thought it, our humble pal kale actually can make a nice crunchy treat!! I know, I know.. The lengths we go to, to help our health!! But its not difficult once we get into the swing of it. Wash and pat dry kale with paper towels, arrange flat on parchment paper, sprinkle with paprika and garlic powder and sea salt (or to your taste.. Anything you want) and a little olive oil, mix together and bake slowly 150 degrees or less, keep watch, until crispy.. Voila.. Kale chips. They are tasty... :-)

7:28:05 AM

Fancy something tasty, filling, not expensive and easy to prepare? Well just get yourself a cauliflower, chop up into cauliflower, 'steaks,' and put on parchment paper and sprinkle over seasoning of your choice. I like garlic powder, cumin, paprika and sea salt. Dollop on some coconut oil and bake. Mmmmm roasted spicy coconut chunks of cauliflower goodness! :-) And the best thing is... Drum roll!!!!!.... They are low carb!! Hallelujah :-) So you can munch away and know it's all good.

7:19:44 AM

Mmmm I just had a nice, big plate of paprika savoy cabbage and butter bean stew. Fry up red onion, celery, chopped ginger and lots of garlic in olive oil. Add a whole savoy cabbage, chopped, some fresh rosemary sprigs (I store the rosemary in the freezer) tomatoes,a fresh pepper, vegetable stock, season with paprika, a little cumin and turmeric and sea salt, add a tin of butter beans and let gently simmer till ready. Sprinkle sesame seeds over the top and serve. It was very nice and is very cheap to make but nutritious.

11:42:45 AM

Hi Brenda,

You are welcome and I do hope you enjoy them! The person I got the recipe from said that their family preferred these cookies without cacao chips... so I don't think you'll be disappointed!!

I also wanted to mention that once your pH is in range and you are using 100% cacao it shouldn't cause a problem "but" as we all know everyone's body is different so when you do try it be sure to try a small amount and go from there.

Last but not least, I wanted to share a few more tried and trusted dessert/snack recipes that are in this thread... just scroll down and you will find each of the following which I have made and enjoyed all of them on more than one occasion.

Coconut & Almond No Bake Balls 09-16-16
Almond Butter Fudge 09-04-16
Lemon Cookies 03-19-16
Cauliflower Turmeric Flatbread 05-01-17
Easy Almond Butter Bread 01-21-17
Carrie's Hamburger Buns (which I make smaller as rolls)07-20-16

These recipes definitely added some variety to my diet while not causing me any negative affects.

Again I hope you enjoy one or more!!!

Love, Peace & MANY Prayers,

10:11:18 PM

Deanna, thank you so much for posting the cookie recipe! I don't think I'm ready for the cacao yet but I am making these cookies, cacao free, first thing tomorrow! At 6 months, my alkaline diet is pretty basic but I am ready for something I have not had in such a long time...cookies! Can't wait!

1:48:25 PM

This is the second time I made these and let me just say they were twice as good the second time around!! You can see by the picture they didn't even make it to the cooling rack before one was mysteriously missing and yes I live and was baking alone!!! :)

Pumpkin Pie Cookies

1 cup creamy almond butter
1/2 cup pumpkin purée
1 teaspoon liquid stevia
1/4 cup water
2 teaspoons pumpkin pie spice
1 teaspoon vanilla extract
1/4 teaspoon salt
Optional: 1/2 cup dark cacao chips

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

Combine all required ingredients in a medium bowl and mix until a thick batter is formed. If adding dark cacao chips fold them in last.

(Note: Because this batter is egg free, feel free to taste test it at this point and adjust the favors according to your preference.)

Using a tablespoon or cookie scoop, drop the batter onto the lined baking sheet and gently press each mound with a wet fork (to prevent sticking) to flatten.

Bake at 350 for 12 - 15 minutes.

Allow to cool completely (if you can) before using a spatula to remove from the cookie sheet.


4:08:43 PM


So I have to tell EVERYONE... I feel like I hit the jackpot with my latest find.

Organic Unsweetened
Dark Chocolate Baking Chips
100% Cacao

They are sold out on their site and on Amazon but my local Health Food Store carries them... OOOOHHHH HAPPY DAY!!!!! The website is http://paschachocolate.com/ and you can do a store search from there.

Also be sure you are purchasing the correct one as they have 55% Cacao and 85% Cacao too, however, the 100% is definitely the best choice for us!!!

Just a reminder Cacao should only be consumed if you're pH is in balance (Alkaline range). It should also be consumed in moderation in order to keep your pH balanced.

Hoping you all enjoy these as much as I am and I know I will..!!!!

Love, Peace & MANY Prayers,


5:02:51 PM

My new FAVORITE recipe!!!

Healthy Hemp Seed "Oatmeal"

2 cups almond milk (or other non-dairy milk of choice)
1 cup raw, shelled hemp seeds
2 tablespoons chia seeds
2 tablespoons flaxseed meal
4 - 6 drops of liquid stevia (you can use more or less to your taste)
pinch of himalayan sea salt

Combine all ingredients in a medium pot and bring to a boil over medium heat. Reduce the heat to low. Let the oatmeal simmer until it thickens (approximately 4 minutes), making sure to stir constantly to prevent the mix from sticking to the bottom of the pot.

You can top with unsweetened coconut flakes, slivered almonds or sliced berries if you can tolerate them. I also like to add kerrygold grass fed butter to the hot oatmeal.

If you're anything like me this will become a regular in your household VERY quickly!!! Enjoy!!!!


4:47:58 PM


Thank you for posting the incredibly, healing Apple Cider Vinegar tea recipe. I have used this MANY times for cold and sinus symptoms and it is AMAZING how well it works. For anyone in the early stages of their toxic disease recovery or with a lot of Candida issues like me, I just wanted to mention that you can make it without the honey as I do or you could replace the honey with stevia too.

Again this is MOST definitely the first thing and typically the only thing I use when I feel a cold or sinus issues coming on.

Thanks again!!

Love, Peace & MANY Prayers,

6:47:31 AM

Old fashion grandma's recipe also recommended by my pediatrician to help with colds and to avoid antibiotics .

This truly works especially when one feels bad in the morning and at night time .

A cup of warm water
1 tablespoon of organic apple cider vinegar
1 tablespoon of organic honey
1 tablespoon of organic pure lemon juice

You may add your choice of
1 teaspoon of cinnamon
1 teaspoon of ginger

You may do this up to three times a day

Hope this helps, have a blessed day

12:47:18 PM

Hello Adrianne and Welcome Everyone,

Adrianne, I moved your post from the thread you started to New Recipes for 2016 and 2017 where it will be viewed by more people. I retained the title of the thread you created. (Delicious Pumpkin Bread)

I would like to encourage all those bringing new recipes to keep them in this thread and if at all possible supply us with a picture. Pictures should be sent to mel@howicuredmorgellons.com

Thank you all for your time and consideration and welcome Adrianne and thank you for the delightful recipe.

God Bless you all; It's really true that those who did not give up Hope got well


8:20:24 AM


I don't know how I missed this but I did and I am soooo glad I am seeing it now!!

This looks amazing and I cannot wait to try it!!!

I am more of a summer person than a fall person, however your pumpkin bread recipe gives me something to "truly" look forward to this fast approaching fall... thanks for sharing it!!!

Love, Peace & MANY Prayers,

8:15:05 AM

Delicious pumpkin bread !


5 eggs
1 cup of pumpkin purée prefererably pure organic canned pumpkin
1/4 cup melted coconut oil
1/2 cup coconut flour
1 teaspoon baking soda
1 teaspoon vanilla
2 tablespoons of Pumpkin pie spice or "all spice"
1 teaspoon of NOW better brand pure organic powdered stevia.
A dash of cinnamon

1. Preheat oven to 400 degrees
2. Mix all dry ingredients together in a bowl with an electric blender if you have one.
3. Grease the sides of a glass 8x8 baking pan and bake 20-25 minutes or until lightly browned in the middle.
4. You can also do muffins with a 1/4 cup batter in each muffin and bake for about 13-18 minutes.
5. Don't substitute any other kind of flour for the coconut flour. The recipe won't turn out right as coconut flour is very dry and requires nearly double the eggs as almond flour in recipes.

9:42:15 PM

Hi Tara,

Yes! Tweaking existing recipes is where most of my ideas come from.

The parameters of our "eating plan" (I'd rather call it that than a diet) are actually kind of inspiring in a backward sort of way.

I think about cooking within these guidelines as being sort of like the cooking show, "Chopped"...you know the one where the participants are given limited ingredients and then told to create certain dishes?

It always amazes me what those chefs can come up with given so many limitations. I'm a million miles away from being a chef...but I do like to watch cooking shows and read recipes...I find it inspiring, and I always learn something.

So...please tweak away at your recipe favs and share with all of us on the site.

Karen :)
Karen Lindsey

9:34:05 PM

Hi Deanna,

Your recipe looks SO GOOD!

Wish I'd have checked the forum before I got home today...I would have stopped by the grocery store to buy ingredients. The red onion is a great idea!

Pickles would be good on it too. My daughter made me a lettuce wrap with avocado, vegan bacon, tomatoes, and a little bit of bread and butter pickle. The pickle was delicious with it, but I'm sure I shouldn't have eaten it.

Now I'm thinking about how to make home made bread and butter pickles that are protocol friendly. Don't think I'd make them to preserve...just some fridge pickles to use within a few days. I looked up a recipe for them and it looks like the only thing that's not ok is the sugar...so I'm thinking stevia?
If anyone has an idea of how to do this, please share. :)

Thanks again Deanna...appreciate you sharing your idea and pic. It makes me so happy to be able to share ideas that someone else likes and can use.

Karen :)

3:12:02 PM

Hi Karen,

Well your Vegan Bacon recipe was even better than I imagined!!

I did not have any tomatoes for a BLT and did not want to leave the house today.... so following your creativity, I made this.

An open face avocado, vegan bacon & red onion sandwich.... AMAZING!!! There is a delicious, freshly baked Carrie's Hamburger Bun under that mountain of goodies!!! Can't wait until I have another!!!

Thank you again for sharing this recipe!!!!

Love, Peace & MANY Prayers,

10:43:19 AM


Oh my GOODNESS the thought of a BLT literally has my mouth watering... it's been YEARS since I was able to enjoy one and now I really have something tasty to look forward to!!!

Thank you, my friend!!! I love your creativity AND more importantly the fact that you share it with us!!!

Love, Peace & MANY Prayers,
Julie B

5:36:02 PM

Creamy Poppy Seed Dressing

1/3 cup lemon juice
1/2 teaspoon Kal liquid stevia (or to taste)
1 to 2 cloves garlic, minced
3 tablespoons coconut yogurt (I use So Delicious brand)
1/8 teaspoon pepper
1/8 teaspoon sea salt
1/2 cup olive oil
1 1/2 teaspoons poppy seeds

Mix together all ingredients except poppy seeds in blender. Stir in poppy seeds. Enjoy!

11:56:05 AM

Hey Deanna!

Let me know what you think after you make it. If I can ever make a pan of them without eating all of them beforehand, I plan to use the Carrie's Hamburger Bun recipe to make a BLT. Will let you know how that comes out once I can garner enough delayed gratification ability to make both recipes without eating the components along the way.

Karen :)

2:31:36 PM


I "cannot" wait to try the Vegan Bacon!! It looks amazing and is ANOTHER of MANY reasons to love coconut!!!

Thank you, my friend!!!

Love, Peace & MANY Prayers,

4:11:00 PM

Vegan Bacon

Yes...a protocol friendly "bacon" recipe! My daughter is a vegan and a wonderful cook. She made this for me a few nights ago by adjusting the original recipe to work with our dietary parameters.

This is SO good that I couldn't stop going back for more. Would be delicious in salads, omelets, and lettuce wraps / sandwiches. These little pieces taste really good to just eat straight off the pan too!

The key to making this recipe is something called "Coco Aminos" which are amino acids made from coconut. I checked the ingredient list and it seemed like everything in it would be ok for our diets...but...just to make sure I waited a few days to see if I would have a reaction...I didn't.

I'm including a picture of the ingredients...so...anyone interested would have a chance to check it out before buying a bottle. Hopefully this happy little discovery will work for others too. This bottle came from Sprouts...it was by the soy sauce, but my daughter said she's seen it at other stores like Kroger as well.


2 tablespoons of Coco Aminos

1 teaspoon of coconut oil

a few drops of stevia sweet drops...I think I added about four or five drops

dash of onion powder

dash of garlic powder

1 cup of large flaked coconut


Preheat the oven to 350 and grease a cookie sheet with coconut oil or line it with parchment paper (better).

Mix the first five ingredients in a bowl and then add the coconut.

Stir it well to make sure the coconut is evenly coated and then let it sit for about ten minutes.

Spread the coconut evenly on the pan and put in oven.

It doesn't take very long to cook...maybe 5 to 8 minutes...but watch it and shake the pan or stir it around about halfway through.

If you're planning on using these for another recipe, then good luck not eating all of these delicious tidbits off the pan first.


11:27:43 AM

Thank you Karen for all the recipes with pictures. (I get hungry just looking at them! :)

I will definitely look at some recipes I have that can be tweaked with the NEW menu in mind!

7:06:14 AM

Flaxseed crackers update.
Well,two heads are indeed better than one!!
I was telling the lovely Marie that I was happy with my flax crackers and she stated, "you could add other seeds to them," so that is exactly what I have done and I made a larger batch.. You can freeze or good for families.
I mixed up a third of a mug flaxseed with two thirds of a mug sunflower seeds,sea salt (for adrenal glands) and lots of garlic powder,paprika and cumin to taste.
Then added just over half a mug of water and mixed, then liberally added whole sesame seeds to the mix.
Used a tablespoon this time to spoon out crackers pressed down with baking paper and cooked at 200 degrees, left it twenty five minutes but just check at twenty see how it goes.
Whilst waiting for the nutty aroma of roasted sesame seeds to envelop my kitchen I zapped up a tin of kidney beans, coriander(cilantro),fresh garlic, fresh ginger, two tomatoes, olive oil splash, sea salt, little pinch veg stock, cumin, paprika and made a spicy bean pate to go with the seed crackers. I enjoyed it :-)
Jenny S.

4:33:15 PM

Hey Everyone! Wanted to pass along this recipe for zucchini that everyone in my house loves!


4 zucchini, quartered lengthwise
1/2 cup freshly grated Parmesan
1/2 teaspoon dried thyme
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon garlic powder
Kosher salt and freshly ground black pepper, to taste
2 tablespoons olive oil
2 tablespoon chopped fresh parsley leaves

Preheat oven to 350 degrees F. Coat a cooling rack with nonstick spray and place on a baking sheet; set aside.
In a small bowl, combine Parmesan, thyme, oregano, basil, garlic powder, salt and pepper, to taste.
Place zucchini onto prepared baking sheet. Drizzle with olive oil and sprinkle with Parmesan mixture. Place into oven and bake until tender, about 15 minutes. Then broil for 2-3 minutes, or until crisp and golden brown.
Serve immediately, garnished with parsley, if desired.

8:29:27 AM


I have just enjoyed a lovely lunch after making little flaxseed crackers and topping with homemade humous with loads of lemon and fresh garlic and tomatoes, yum.

The flaxseed crackers are soo Easy to make, you need..
One cup of ground flaxseed, season with One tsp of garlic powder, one tsp of paprika, half tsp cumin, sea salt (that's my taste you can add anything onion powder, cayenne etc)

Then add half a cup of water mix into a dough and let sit for ten minutes.

Then spoon out little teaspoon size portions of the mix onto a parchment paper and flatten down using another piece of parchment paper to shape the crackers, which will be put in a pre heated oven at 200 degrees for twenty minutes.

Viola.. I'm very happy with these now I can have crackers, yeah :-) this is enough for two portions.. Enjoy.


5:18:00 PM

Category Five Salad

I call this recipe "Category Five Salad" because there are five basic ingredients. The ingredients fall into broad categories and you can use any kind of item that fits that category. However...the items chosen for this salad are protocol friendly.

Here are the five categories:

Greens: (I chose baby kale and spinach)
Fruit: (I chose strawberries and blueberries)
Nuts: (I chose slivered almonds)
Cheese: (I chose an European cheese [see pic] because Mel said many people can eat cheese if it's from Europe. However, if you can't have cheese yet, this would probably still taste good without it)
Vinaigrette Dressing: (I made a strawberry vinaigrette dressing...recipe to follow)


Clean up and chop greens and strawberries and add to large salad bowl along with washed blueberries. Grate cheese and add it to the bowl. Add almonds and dressing and then toss.

Vinaigrette Dressing:
Put the following in a blender and blend until smooth:
A few strawberries
Half cup of apple cider vinegar
Three tablespoons of coconut oil

*** This really made way too much dressing. I used about half and stored the rest in a jar in the fridge for later.

This makes enough for about four meals...store leftovers in jars for easy to go lunches.


4:54:32 PM

This is what I use for salad dressing. Maybe someone else will want to try it.

I mix organic Grapeseed Oil, a little organic Apple Cider Vinegar, and a little organic Lime Juice together and sprinkle in a little Stevia.

I don't ever measure amounts. I use a greater amount of the Grapeseed oil to lesser amounts of the Lime Juice and Apple Cider Vinegar and add just a little bit of organic Stevia.


3:14:08 PM

Just made Carrie's Hamburger Buns and they are so good! I should have tried these a long time ago...very quick and easy to make too. Deanna mentioned making these today on the conference call so I was inspired. Thanks for the recommendation!

10:35:30 AM

Thanks for your kind words Laura!

I'm rediscovering cooking again and really enjoying it. This recipe section inspires me...lots of great ideas here.
Laura (aunt)

6:16:01 PM

Wow Karen, your stuffed peppers look amazing. My nickname in the kitchen is microwave Mom. So I admire people who can cook and you definitely have a gift! Thank you for sharing and showing our community you can eat healthy while still enjoying what you eat!

In Christ Love,

2:41:43 PM



five or six bell peppers
one medium sized onion
one pound ground beef (grass fed, organic, etc., or kosher if you can find it)
one cup raw rice cooked...or...same amount of cooked quinoa
minced garlic, sea salt, pepper, oregano, and parsley to taste
two tablespoons of coconut oil
two cans organic crushed or diced tomatoes
three fourths cup of grated cheese...this is only if you can tolerate it...
pictures show cheese but I don't remember what type it is. Mel said European made cheeses are ok for many people and this one is European, but I grated it and put it in a bowl in the fridge and had thrown the wrapper away a few days before so I don't remember the type...but I think asiago or parmesan would be pretty good on this too. It doesn't have to have cheese on top though...would still be very good without.


Preheat oven to 350.

Cook the rice or quinoa according to package directions.

Cut the top off the bell peppers about a half inch down (like you're giving them a little crew cut). Remove seeds, white areas, and stems. Place the bottoms of the bell peppers in a pan of water and boil them until they're slightly tender (not mushy).

Dice the onion and the bell pepper tops and saute these along with minced garlic in coconut oil until translucent.

Remove onions and bell peppers from pan and brown the ground beef. Pour off any fat and return the sauteed bell pepper and onion to the pan.

Mix in the rice or quinoa and two cans of tomatoes. This may need a little water...I'd cooked a combo of wild and brown rice because that's what I had in the pantry...it came out kind of dry, so I added some water so it could soften the rice a bit when this all cooked in the oven...but I only added a little...somewhere between a half to three fourths of a cup. You might not have to do this if your rice or quinoa is cooked all the way through and not dry like mine was...just check it and decide.

Season with sea salt, pepper, oregano, and parsley...taste and adjust seasonings accordingly.

Drain bell peppers on paper towels or clean dish cloth. Arrange in a baking dish and fill each pepper with stuffing.

This makes a lot, so you'll probably have some left over stuffing even if you use large bell peppers. If so, just spoon it around in between the peppers. I didn't feel like going to the store, so I used what I had in the kitchen to make these...and I only had a three pack of red, orange, and yellow bell peppers...so...that's what I used (though I'd typically have used green bell peppers...the ones I used came out good though). Since I just had three, I cut them in half to make more to spread out in the pan to stuff...but I still had so much stuffing left over, I had to use another baking dish. Sprinkle the top (sparsely) with cheese if you are going to use it, and bake at 350 for about 20 minutes until nice and bubbly.

This makes a lot, and I like to freeze leftovers in individual portions.


P.S. Lots of pix with this one...but it helps me to see what's explained in a recipe, so I figured it helps others as well. Of course...Mel's the one who has to figure out how to upload all of this...thank you Mel...we love you!

12:51:58 PM

Hi Everyone,

I love all the wonderful recipes posted. I have been busy working so have not posted for a while. I work a tough job, but feel pretty good... I am happy to say. I do see a lot of unhealthy people and give them suggested when appropriate on how to improve their health. One great thing about this experience is you learn to eat good foods, take good supplements found in the protocol and know you need to balance your life with exercise, sleep, and most important prayer, gratitude and love.

I wanted to suggest a book call The World's Healthiest Foods by George Mateljan. It has nice recipes (some have to be modified for your needs and likes…see below for an example) and has tips on foods benefits. It is a good resource book for healthy life style.

Example Recipe from book

5 Minute Cold Cucumber Salad

1 cucumber
1 medium tomato (I like cherry tomatoes or use red pepper if tomatoes do not agree with you.)
1 small red onion
Note: You can add avocado, capers or chopped anchovies. I like it with Wildplant can salmon or tuna.

2 tbs extra virgin olive oil
2 tsp lemon juice
1 medium garlic clove ( I may add a little more garlic since makes me feel good)
Sea Salt (I like Pink Himalaya Sea Salt) and black pepper ( I sometimes add cayenne pepper too)
2 TBS fresh or 1 tsp dried dill

1. Slice onion, press garlic and sit for least 5 minutes (per this book letting sit brings out their health properties)
2. Slice cucumber and dice tomatoes or red or green pepper.
5. Combine onions, cucumber and tomatoes or red pepper in bowl along with dressing ingredients: olive oil, lemon juice, minced garlic, salt and pepper and dill for taste.

Per the book only salt what you are going to eat otherwise the cucumber gets limp.

Also, per the book Onions are anti-inflammatory that reduces the severity of symptoms associated with inflammatory conditions, such as pain and swelling and helps with respiratory congestion too.
I eat a lot of onions and take MagnifiZyme (Serrapeptase) found in the protocol and my ankles and feet no long swell.

You are in my prayers every day.

2:36:31 PM

Best Ever Hamburger "Steaks"


One pound of ground beef (grass fed, no antibiotics, etc. etc. etc. or Kosher if you can find it)

One organic Granny Smith apple

Sea salt and pepper to taste

Organic or European butter to brown the "steaks"


Peel, core, and grate the apple. Mix thoroughly with the raw ground beef plus some sea salt and pepper. Make into oval shaped hamburger patties (the shape let's you pretend it's "steak"). Salt and pepper one side of the "steak."

Heat some butter in a heavy bottom skillet...get the pan good and hot...let the butter even start browning just a little bit...and then add the patties, seasoned side down. You're going to brown these on each side rather quickly. The idea is to get a good caramelized "crust" on it but not burn it. This is the only tricky part, but not really that difficult...you just have to watch it kind of closely to get right up to the point of being good and browned but not over the line to burned. Once browned on both sides, add a little water to the pan and keep the fire on high until the water starts to boil a little. Immediately turn it down to low and put a lid on it. The amount of water should be just enough to mix with the pan juices (there will be some moisture from the apple) to make a sauce that's about the consistency of au jus...just enough water to keep it from burning and sticking, but also enough to create a rich, caramelized sauce / gravy. Continue cooking on as low of a heat as you can until done in the middle....this will make the "steaks" tender and juicy with a nice crust. Watch it intermittently as it cooks...if the "sauce" cooks down too far, add a little bit more water.

This is so good...and the apple really extends the ground beef. You can get five or six good sized "steaks" or hamburger patties out of a pound.

Note: I only browned two patties at a time. If you put more than that in the skillet at one time, it'll lower the heat and you'll have a hard time getting the outside to brown. So...if you're cooking the whole pound, just sear two at a time and take them out once browned. Once you get all of them browned, return them to the skillet and continue with the water plus pan drippings directions to finish cooking (see above).

2:08:00 PM

Hi Mel,

I figured out a recipe for chocolate dipped strawberries that is really good, and I've had these several times with no symptoms. I didn't use organic chocolate, but I did use unsweetened chocolate from Trader Joe's that is just that...just chocolate with no other ingredients. I'm attaching pix of ingredients too.


3 tablespoons of coconut oil

1 square of unsweetened chocolate (I used the Trader Joe's brand and am considering "one square" as one of the individually wrapped sections in the box)

Sweet Drops Stevia (or your favorite sweetener) to taste...I used five half droppers full

Washed whole strawberries


Put coconut oil and chocolate square in a microwave safe bowl.

Cook on high for one minute, and then check it. The chocolate square will still hold it's shape even when it's melted...just stir it a little to see if it's melted, and if it's not, nuke it again for another 30 seconds.

Once melted, stir it up and add the sweetener at amount suggested above, or to taste.

Hold a strawberry by it's little green leaf "hat" and dip into chocolate. It helps to tip the bowl to the side a little to make the chocolate a bit deeper...then turn the strawberry to get the chocolate all around. Put completed strawberries on parchment paper or something else they won't stick to.

After they sit on the parchment for a bit (long enough to let the excess chocolate drain off), put them on a plate and put them in the refrigerator. The chocolate will get hard then and you'll have a plate full of happiness...enjoy!

2:24:13 PM

Hi Michelle,

I'm getting your info from Mel


10:07:17 AM

Hi Nan,
I made your Juicy Healthy Baked Chicken Breast yesterday, and the chicken breasts came out juicy and delicious. Thank you for posting such a great, easy, healthy recipe.

8:09:26 AM

Hi Linn

I Would like to see a shopping list M Friendly .

Thanks ,


1:34:21 PM

Frosted Lemonade


juice of two lemons

1 and a half cups of unsweetened almond milk

1 cup of crushed ice (I put ice cubes in double zip locks and beat them with a hammer...don't crush it too much...just enough to break them up enough so the blender can handle it)

Sweet Drops stevia to taste (or sweetener of your choice to taste)


Place all ingredients in a blender and blend on high until smooth and frothy. Makes a lot and it does tend to separate if you don't drink it pretty fast. This can be solved by chugging it down quickly or by a little bit of stirring with a straw...or...for the more perfectionist spirits, the blender pitcher can just take another quick ride on machine base before pouring yourself another.

This is really good and refreshing...enjoy!

11:51:18 AM

Wow is this heaven,

I think I'm in heaven, (she opens eyes.. Nope still here) but I just had to write this second to share a wondrous recipe that has my taste buds truly dancin':-)

Well my friends all I needed was a teaspoon full and that was enough it really was!!!

If you are in the UK get thee down to sainsburys pronto and purchase a little blue carton of coconut cream.. Tis a gift from the God's as it has nothing but coconut cream in it and is a wonderful cream substitute in itself.

However, today I decided to melt some xylitol hemp seed chocolate in the microwave and mix it in (nine squares) with the carton of coconut cream and six drops of vanilla liquid stevia, put it in the freezer to set and just now tasted it for the first time.. Wow. Yum!!!

Of course we cannot eat the whole thing at once however tempting it is, but how handy is it to have this delectable treat in the freezer and when we feel like a naughty treat a little tiny bit is so creamy and so lovely...

The hemp seeds are like little chocolate chips mixed throughout.

The xylitol chocolate can be ordered amazon or holland and Barrett.
There is xylitol chocolate plain and chocolate mint so could make different varieties of ice cream with the coconut cream. I'm thinking a normal tin of coconut milk may also work, only by using the thick creamy part.

I have not had ice cream for years so this is a delight!

Happy ice cream making,
Love from
My taste buds :-)

7:12:34 PM


Why did you post a picture with grapes? We can't eat grapes on the protocol. You trying to tempt us or something ?


12:27:05 PM

Hello Everyone and Welcome,

I am so very happy to announce that Articles and Diet, specifically the Recipes section has been completely updated.
All recipes from this thread have been added to the proper category in the permanent Recipe section.

A very special thanks to our very own Miss Chasity and our continued gratitude to my good friend Glenn, as without their efforts this update would not have been possible.

God Bless you all; It's really true that those who did not give up Hope got well.


12:18:17 PM

Hi Linn!

You are VERY welcome!! Let me know how you like them when you try them. I absolutely love them and they are now a staple on my weekly baking menu.

Love, Peace & Prayers,


7:40:47 PM

Hi Deanna,

That looks amazing!
I'll definitely try it. Thank you for sharing


12:41:55 PM

Hello all,

I made these last night for the first time and they were "amazing"!!!

Cauliflower Turmeric Flatbread

2 cups raw, riced cauliflower (Costco has an organic brand already riced)
4 eggs
1 cup almond flour
3 teaspoons turmeric powder
1/2 teaspoon sea salt

Preheat oven to 400 degrees.
Mix all ingredients well.
Place on baking sheet with parchment paper and form individual size flatbreads to the size you prefer.
Bake 20 to 25 minutes or until golden.

Top with any and all protocol friendly toppings you choose. I used broccoli and Kerrygold Aged Cheddar last night but plan to use Avocado and Red Onion tonight.

9:50:08 PM

Eggplant garlic sauce with grass fed beef

All the ingredients are up to you the amount you want in your dish.

Grass fed ground beef
Diced garlic
Cut Onions
Diced eggplant
Coconut amino ( I prefer the thrive brand)
Sea salt

Marinate grass fed ground beef with sea salt, garlic and coconut amino

Coconut oil (or whatever oil or European butter
you like to cook with. ) in a skillet or a wok
Garlic and onions until brown
Add in the marinated beef
Sautéed until beef is basically cooked through
Add in the eggplants sautée
Add the condiments to the flavor you prefer.
Add a little water and put the top on and simmer. Enjoy

I eat it with org brown rice or quinoa.


12:10:21 AM

Hi everyone,

Flourless Brownies

1 cup of almond butter
4 eggs
1 tsp of baking powder
Pinch of sea salt
3/4 cup of cacao
1/2 cup of almond or coconut milk
Stevia or any other sweetener you use that's Morgellon/ Lyme friendly.

Preheat oven 325 degrees
Mix all parts together until smooth
Coconut oil to coat muffin pan/ brownie pan
Pour mixture in
Bake for 30 minutes.

I like to cut mine into thin cubed slices and dress them up either with as the photo shows with coconut cream and different low glycemic berries.

The last time I melted 100% cacao chocolate bar with Kerry gold butter and stevia. I poured the chocolate sauce onto the sliced brownies and mix the chocolate sauce with these brownie slices, cooled down, tastes outrageously delicious.

I hope for those are at the stage that consuming cacao without reactions will enjoy these as much as me.

4:51:19 PM

Uncle Mel loves Fiesta Ware!

Black Bean Veggie Wraps

Coconut Wrap (also known as Paleo wraps can be purchased at local health food store, online at Amazon or Thrive Market)
Organic Baby Spinach
Organic Black Beans
Red Onions

You can slice, dice and layer the above (or alter with any protocol friendly ingredients), roll your wrap or wraps (I usually eat two because they are so good) and enjoy!!

1:39:31 PM


Yields: 4 servings


1½ large English cucumbers
1-2 tsp Salt (for salting the cucumber)
4 large green onions
2 Tbsp fresh cilantro, chopped
¼ cup fresh lemon juice (or use a good quality bottled Lemon Juice)
¼ cup Extra Virgin Olive Oil
1 tsp lemon zest
1/8 tsp fresh cracked Pepper

1. Slice cucumber very finely (I like to use my Mandoline Slicer set to 1/8” thick). Sprinkle liberally with salt and let sit in a colander in your sink for 1 hour.
2. Rinse cucumber thoroughly (taste a piece to make sure you’ve rinsed all the salt off). Let the cucumber slices drain on paper towels or a clean tea towel to dry completely.
3. Slice green onions. Finely chop cilantro. Finely zest lemon. Combine onions, cilantro, lemon juice, lemon zest, olive oil and cracked pepper and stir to combine.
4. Pour dressing over the cucumber, stir to incorporate and serve! You can refrigerate this salad for several hours up to overnight; simply give it a stir to redistribute the dressing before serving.


12:29:19 PM

Hi Babs,

Your picture is nice but looks like you may want to watch carb consumption. Brown rice has 45 grams of carbs in one cup. Low carb diet it is suggested to consume 30 to 60 grams for the whole day to keep your blood sugar managed. I try to keep carbs to 6 to 10 grams per meal. Maybe google and read about low carb foods you can put in your diet. Also, Google the dangers or eating rice cakes. I usually have salad for lunch - avocado and olive oil good fat to fill you up, greens, radishes, red onion, pumpkin seeds (tablespoon since high carbs) since good for kidneys, a little bell pepper good for kidneys too. Everyone's body is different so sharing so you can make good food choices to be healthy.

Take care, Nan

2:39:25 PM

Never did I think that I would be posting on the recipes page, but I made something so good with ingredients that are on our approved lists and it was reaaaaallly quick and easy. 4-5 ingredients.

Cauliflower Mash

Cut one head of cauliflower in similar sized pieces and place in a pan. Sprinkle/drizzle it with Braggs Aminos. Steam cauliflower (5-7 minutes).

Add following ingredients to a blender (Vitamix if you have one) while cauliflower is steaming:

1 small Fage nonfat plain greek yogurt (I used half of a larger container)
2 tbsp Kerry Gold butter
1 clove of garlic

Once the cauliflower is tender, add it to the blender. Blend together to desired consistency.

This cauliflower mash is absolutely delicious and I made it in under 10 minutes!! There are days when I don't have much of an appetite and salads seem too much for my body to digest. This is so smooth and creamy that it slides down with minimal effort and chewing.

And, Cauliflower is a great source of sulfur which is something this disease hates. So, I think I'll be making this recipe many more times in the future.

I hope you enjoy it as much as I did!


2:02:08 PM

Using latex free gloves, rinse sword fish with white vinegar and water. Use paper towel to blot dry sword fish. Place fish on wax paper.
Season with minced garlic, lemon zest, paprika, turmeric, sea salt, Cajun spice and blackening seasoning. Most of the seasonings are organic. I read labels and purchase items with least amount of fillers and no gmo if labeled as such.
Heat sauté pan with olive oil on medium heat. Place fish in pan and cook 3 minutes on each side. Cooking time based on size of your fish steak.
Wild rice purchased from Thrive. Boil water and cook amount needed per instructions.
Asparagus washed and bottom half cut or snapped off. Lightly oil baking pan with olive oil. Toss clean asparagus with fresh lemon juice about two table spoons, sea salt, minced garlic and black pepper. Place in oven for eight to ten minutes.
While in oven make additional sauce with 2 tablespoons of olive oil, table spoon lemon juice, pepper and sea salt. Take from oven and drizzle sauce over asparagus.
Same seasoning can be used for wild caught salmon and other vegetables.

Enjoy Babs

12:10:31 PM

Hi everyone! Heee is a great low carb, sugar free, gluten free recipe I modified a bit last night and loved.

If anyone can still not tolerate any amount beans you can just use the zucchini as well! It was DELICIOUS!

Paleo "Carbonara" Pasta

1/4 c black bean pasta (I use a VERY small amount)
1 whole zucchini (spiralized)
1 egg
1-2 pc organic turkey bacon or sugar free nitrite free "bacon"
1 tbsp sugar free tomato sauce or homemade
Himalayan salt and pepper to taste

1 pan
1 $4 spiralizer
1 bowl

1. Cook "bacon" until cooked to your liking.
2. Meanwhile, bring a small pan of water to the boil with coarse salt, add black bean spaghetti and zucchini pasta strips and cook for 3-4 mins. (Til al dente or texture your liking.)
3. Crack 1 egg into a bowl and whisk.
4. Add salt, pepper, and parsley, etc reserve some for decoration if you like.
5. Drain the "spaghetti" (black bean/zucchini) and return them to the same cooking pot.
6. Add in egg mix slowly and cooked bacon to the spaghetti and turning heat to high.
7. Stir all together frequently and cook for 1-2mins to pasturize the eggs (don't over cook it or you'll end up with scrambled eggs instead of a creamy sauce).
8. transfer to a serving plate and decorate with remaining and parsley if desired.
9. Serve immediately.

12:06:16 PM

Hi Mel,

Just wanted to share that the new almond bread recipe is just great...easy to make...just had to spend some time mixing it because it's basically just a cup of almond butter and four eggs plus a bit of baking soda and salt...many thanks to Kelly for posting this recipe!!!

It was easy to slice and it tastes great...only thing I'd do next time is to put a bit more salt in it...I only put in a pinch this time but it would probably be best with about a half teaspoon. It's extra good with Kerry Gold butter on it...but I can see using it to make sandwiches too.

And...I'm SO glad about this because it'll make it easier to pack lunches...sandwiches are easy. That's one of my biggest challenges...getting pressed for time and then not having anything all that great to eat. I get sick of almond butter on rice cakes after a couple of days which is my back up lunch if I don't have anything cooked. I'm thinking sandwiches made with this bread and egg salad for this week...with lots of romaine lettuce and maybe a bit of red onion.

Just thought you might enjoy this because I know you like to cook...and also know how busy you are. This is super easy and fast...and so good.

The yellow part on my plate in the pic is cauliflower with home made hollandaise sauce...the red is cayenne pepper sprinkled on top. Btw...I like to use hollandaise sauce instead of home made mayonnaise for binding egg salad, etc. and for a base for salad dressings. There's a recipe for home made mayonnaise in the recipe section and I've made it before in the food processor. It's delicious, but it has raw eggs in it. Raw eggs would increase risks for parasites, wouldn't they? I know some people believe the lemon juice "cooks" the eggs, but I'm kind of nervous about that. What do you think?

Hollandaise has basically the same ingredients, but the egg yolks are cooked down some first with lemon juice. I use a double boiler to keep it from sticking but it can be made with just a plain sauce pan...you just have to stir real fast. It's fast and easy to make...but...there's a trick to it...you have to cook four egg yolks with one tablespoon of lemon juice on low heat and stir it constantly with a whisk just up until the point it just barely starts to curdle...or starts to look like it's cooking the eggs in a way that resembles the very first stages of being scrambled. At that point, you take it off the heat and stir in a stick of butter...the egg mixture will be hot enough to melt the butter. The seasonings are a bit of salt and cayenne pepper...all the things we can have on our eating plan.

I made this cauliflower and hollandaise last night and it's even good cold...that's how it is on my plate. If I'd heated it, the sauce would be more liquid. That's also why it works as a binder for egg salad...it's good cold. If you use it as a base for salad dressings, you have to heat it up a bit over warm water to make it liquid again. Warm salad dressing is kind of odd, but if you mix it in the salad while warm, you can refrigerate it afterward and it'll taste good cold. It won't be too warm to wilt the salad greens.

I'm also sending this because I think this info might be helpful to others, but I'm sending it to you in an email rather than adding it as a post because I wanted to include pix. Not sure if I can upload pix on a post. If you think it'll make a good post, then let me know, and I'll do a copy / paste and maybe you can include the pix...or maybe you can tell me how to post the pix on the forum.

Anyway...just thought I'd share.



5:32:19 PM

Hi everyone in the Salad Bridgade! Here is a delicious dressing I found that also acts as an anti-inflammatory for us!

Ingredients (mostly organic but can also use regular if from a safe source)

1/4 cup tahini
1/4 cup cold water
2 T extra virgin olive oil
2 T lemon juice
1/2 teaspoon ground turmeric
1/4 teaspoon ground coriander
1/4 teaspoon paprika
1/4 teaspoon kosher salt
1/8 teaspoon cayenne pepper (to taste)
1/8 teaspoon freshly ground black pepper (to taste)

Combine all ingredients in a mason jar, cover and shake until well combined. Or combine all ingredients in a small bowl and whisk until well combined.

God Bless You All!

10:10:40 AM

Crustless Quiche – Easy

Serves 1 or 2

2 large zucchini, chopped or shredded
½ tsp dried rosemary
½ tsp dried sage
½ tsp Himalayan salt
2 eggs, beaten
1 tbsp olive oil or coconut oil.

1. Preheat oven to 375 degrees.
2. Use olive or coconut oil to grease pie pan.
3. Put chopped zucchini in pie pan. Use towel to remove extra water from zucchini. Spread zucchini evenly in the pan.
4. Pour beaten eggs evenly over zucchini.
5. Sprinkle rosemary, sage, & salt evenly over the eggs & zucchini.
6. Bake until the middle is set and edges are golden. About 30 minutes.
7. Let cool.
8. I read over eating can cause increase in issue when dealing with immune issues. Suggestion: if you are 150 pounds then suggest you can eat half the quiche. If you are over 150 pounds then you can eat more. The goal is to be satisfied, but do not over eat.

Egg issue solution: After this illness I found I have issues with eggs. I got the following suggestion from Candida book and it works so sharing it with the group. I can eat one egg and be fine. Also, I can eat it scrambled or baked liked this recipe and be fine. If I eat more than 1 egg or it is not thoroughly cooked (like over medium egg or poached) then I have issues.

Herb management: Fresh rosemary and sage is a better option than dried since I read dried may have mold. Conversion is ½ teaspoon dried equals ½ tablespoon fresh. To keep dried herbs good then store in cool, dry location, out of direct light and heat source (near oven or fridge). Screw-cap on tightly after each use. Refrigerate cayenne, chili powder and paprika. Suggest replacing dried herbs yearly.
Nancy S

10:08:53 AM

These are two of my favorites as I have required a low carb diet for years!

Almond Balls

I take a bag of Trader Joe's almond meal found in the baking section.I then grind them finer with a coffee type grinder. (Or regular almonds can be ground finely). I put them in a bowl and add some unsweetened shredded coconut and stevia. In a pan, I melt butter and coconut oil. How much depends on how much of the bag of almond meal in the bowl.....................To the butter/coconut oil a capful of pure almond extract is added. (You may also add some seeds to the ground almonds such as chia or hemp or ground flax!)
I put gloves on and slowly add the oil to the almonds mixing to created a dough - not to dry and not soggy either. More like cookie dough...................I roll this mixture into balls and refridgerate.

Flax Creations:

Some years ago I made a flax cracker by fermenting the flax seed and various other ingredients like garlic and onions and chopped veggies. I then used the food dehydrator.

I then switched to baking them. And eventually to makng them in the frying pan in coconut oil.

For breakfast:

Grind a cup of flax seeds in the coffee grinder. Finely.
Put in a bowl and add unsweetened coconut, stevia, some coconut sugar, some seeds of your choice, maybe some lemon juice.......then start pouring in some Celestial Seasons Coconut Zinger tea. Stir and make a dough. Not dry or too soggy. With gloves, form a patty and place in coconut oil in the pan. In 3 minutes or so, flip and flatten. In another 3 minutes, flip and flatten. After a few times. It my be cut in half and flattened more. The variations are endless!!!

Dinner Version:

Ground a cup of flax seeds finely in the coffee grinder and place in a bowl. Add a t of salt. Add garlic powder, onion powder, some thyme and rosemary and coriander. Caraway seeds are great as well.........Add a liquid and stir. (Broth or water ) Not too dry and not soggy. And cook as above! The bowl needs to be wiped out and the spoon wiped with a paper towel immediately or clean-up is more complicated! I have made sandwiches with this, or put horseradish or minced garlic on it, or eat with butter. I'd love to hear feedback as I'm not positive that anyone but me would appreciate this recipe!!!! I plan to go back to fermenting it in the future with onions and garlic. Blessings!


10:03:39 AM

Peppermint Patty "Cookies"

Here's what you need for 3 small "ice cream" kinda "sandwiches":

For the cookies:
3 T. unsweetened almond butter
3 T. cacao unsweetened powder
2 tsp. softened coconut oil
liquid vanilla stevia (no alcohol)-1/2 dropper full
dash cinnamon
1 tsp. vanilla extract (no alcohol/no corn syrup)

For the filling:
1/2 small avocado
2 tsp. coconut oil
2 tsp. mint extract (no alcohol)
1/2 tsp. lemon juice

Mix softened almond butter and coconut oil with all other cookie ingredients.
Use a regular teaspoon to measure out each cookie and place on a piece of wax paper. Place the cookies in the freezer to firm up.

In the meantime, make the filling. Blend the filling ingredients in a food processor until creamy.

To assemble, place a teaspoon full of peppermint avocado filling between two "cookies". Put the assembled cookies back in the freezer to firm up.

Don't go overboard on the cookies. Be wise with serving size! That's it!

(This recipe should be tweaked until you are feeling well enough to add cacao to your diet)

9:59:51 AM


1 tablespoon olive oil
4 garlic cloves, minced
1/2 yellow onion, diced
1 cup frozen peas and carrots mix
3 cups raw cauliflower rice
2 eggs, scambled
3 tablespoons Bragg Liquid Aminos or Coconut Secret Coconut Aminos

1. Cut up cauliflower and put in food processor to create cauliflower rice, enough to make 3 cups.
2. In a large pan heat oil over medium high heat.
3. Add garlic and onions and saute until onions are softened.
4. Add peas and carrots and cook until carrots begin to soften.
5. Stir in scrambled eggs, cauliflower rice and Aminos.
6. Continue cooking stirring frequently for about 5 minutes until well mixed and heated through.

(This recipe should not be used until you are well enough to add carrots and peas to your diet)


This recipe only takes minutes to make, but is so delicious and can be used for sandwiches, french toast, or plain toast topped with Kerry Gold Butter.

1 cup natural almond butter
4 eggs
1 tsp baking soda
pinch salt

Preheat oven to 325 degrees. Line an 8x4 inch loaf pan with parchment paper. Whisk the almond butter and eggs together until blended smoothly. Whisk in the salt and baking soda. Pour the batter into the prepared loaf pan and bake for 30 minutes. The bread is done when you can poke it with you finger and it bounces back and doesn't sink, or when a toothpick comes out clean. Remove from the oven and cool.
When completely cooled, cut into slices.
I usually put half of the slices in the refrigerator and freeze the other half for future use.


5:29:38 PM

This is one of my favorite smoothies but the almond butter type used matters A LOT in how much it will taste like toast crunch.

My "Cinnamon Toast Crunch" Smoothie

1 cup almond milk (or unsweetened toasted coconut almond milk)
1/3 cup organic almond butter
1 tsp cinnamon powder
1 tsp ginger powder
1/2 of a large, ripe organic avocado
1/2 cups of ice
stevia liquid drops to taste (I use SweetLeaf, atm)

Vanilla flavored:
1/4 tsp organic vanilla extract
slivered almonds for garnish
Chocolate Milk flavored:
1 teaspoon ORGANIC & UNSWEETENED cacao powder (NOT cocoa)
Pumpkin Pie flavored:
1 tsp cinnamon powder/1 tsp ginger /1/4 tsp nutmeg
OR I just use pumpkin pie spice powder

Place all the ingredients in order into a blender and blend until smooth. Pour into serving glass. Serve 4-8 oz immediately or store rest in mason jar. Keeps for up to 2 days refrigerated. Sprinkle slivered almonds on top, if you like.

8:54:25 PM

Broccoli Tots (tater tot substitute, since we can't eat potatoes)
prep time: 15 minutes | cook time: 20 minutes | total time: 35 minutes

1/2 CUP FLOUR (coconut or almond or brown rice (whichever you can tolerate)
1/3 CUPS SHREDDED almond cheese (optional)

Preheat the oven to 400°F. Line a baking sheet with parchment paper and set aside.

Blanch the broccoli in boiling water for 1 minute then immediately shock with cold tap water or an ice bath. Drain very, very well.

Chop finely and mix throughly with the egg, green onions, cheddar, and flour. Season generously with salt and pepper. Scoop about 1.5 tablespoons of mix into your hands and shape into a tater-tot shape. It helps if you keep your hands wet while you’re shaping. Place on your prepared baking sheet. Repeat until all the "tots" are made.

Bake until golden brown and crispy, 18-20 minutes, turning the sheet half way. Remove from the oven and enjoy hot!

10:50:25 PM


I found a really good Bread recipe.

Yes Bread, oh how I love a good sandwich.

Gluten free Almond flour sandwich bread

Prep time 20 mins

Cook time 30 to 45 mins


2 cups blanched almond flour
2 tablespoons coconut flour
1/4 cup flax seed meal
1/2 teaspoon Celtics sea salt
1/2 teaspoon baking soda
5 eggs
1 teaspoon honey or coconut nectar or yacon syrup ( stevia )
1 tablespoon coconut oil, melted butter, melted ghee or olive oil
1 teaspoon apple cider vinegar or lemon juice

1st in a large mixing bowl combine almond flour coconut flour flax meal salt and baking soda.

2 in a large bowl whisk together eggs oil Stevia and vinegar

3 mix wet ingredients into dry ingredients

4 pour batter into well-greased 7.5" x 3.5" loaf pan

5 bake at 350 degrees for 30 to 45 minutes

I didn't have any almond flour on hand, so I used millet flour to replace the Almond flour. I also added a cup of plan Greek yogurt.

Came out really good, and also made French toast with it. Hope you enjoy it as much we do. You can also play around with the recipe, like I did.


3:07:09 AM

Hi Craig

According to author Ramiel Nagel, it is the Journal of the American Dental Association that claims Xylitol stops cavities. Why wouldn't they? The anti cavity (health of the mouth you mention) properties are purported to depend on the fact that bacteria cannot digest sugar alcohols and convert them into acids??

I do not believe that bacteria and acids are the primary culprits in tooth decay. Diet is!

Love you brother,

12:59:51 PM


After talking with Mel about the lemon gingeraide he shared a tip with me that gave him so much help and hope in the beginning healing stages from MD. As all of us know the fear and worry that arises from this disease can be paralyzing and especially the symptoms of crawling and itching that seem endless with no relief in sight. Well he discovered that adding cayenne to the lemon water and making it slushy in the freezer enabled him to relieve those symptoms and for the first time to venture out of the house and into the beauty of nature that he so loves and inspires him. He just carried a bottle of this with him and whenever symptoms arose he drank some and found relief!

So, beloveds I am passing this along as I too feel the benefits. Cayenne is very warming in the stomach so please start with just a small amount from a capsule and as time goes on you will adapt and be able to add more to tolerance. How grateful we all are to Mel who has gone before us and shown us a way to heal.

“Most people do not really want freedom, because freedom involves responsibility, and most people are frightened of responsibility.” ~ Sigmund Freud

Interesting concept. Freedom and responsibility seem paradoxical, but if I were to truly accept my personal freedom, that consequently means that I am beholden only to myself; there can be no outside forces at play. Bye-bye blame!


*Dave is a counselor with Choose Again, offering sessions in Vancouver

10:24:07 AM


Although I do not personally use xylitol as a sweetner except for oral health of the mouth, I did mention it as an alternative for stevia. A friend brought to my attention the linked article below and so I can no longer recommend xylitol as a substitute sweetener. Stevia is still the best and safest option. I apologize for any confusion this caused.


"Forgiveness heals all things"

9:28:29 PM

LEMON GINGERAIDE: A healthy, refreshing, alkalizing and detoxing beverage.

Very simple to make. Pictured is everything you need. The day before let the Minute Maid frozen lemon juice thaw in the frig. Slice up some ginger, the more slices the stronger it gets, add to a cup of water, bring to a boil and simmer for an hour or more. If in a hurry you can take 3-4 bags of ginger tea and brew a strong cup. Pour the Minute Maid lemon juice into a 2 quart or larger jar/pitcher, add the liquid ginger concentrate, fill with pure water and add stevia to taste. An alternative sweetener would be pure xylitol (made from birch trees and other hardwoods with no other additives) which adds to the alkalizing benefits of the drink.

You can drink it warm but best to refrigerate to preserve freshness. Either way if you are like me you will find it hard to resist.

10 Medicinal Ginger Health Benefits:



5:13:31 PM

Hey Mel,

I'm gonna get you Sir, you dirty rat...

How dare you eat my pudding!

Chef Boyardee

5:11:40 PM

Raw "Dark" Chocolate Peppermint Avocado Pudding

Prep time: approximately 10 minutes when all ingredients are ready to go.

Clean Up: doesn't get any simpler, one mixing spoon unless you use a blender.

I do not measure anything when I make this but add as I go to my tastes and "dark" refers to how much raw cacao you add. Always organic or the cleanest ingredients I can find or afford.

I usually start with one or two ripe avocados which I scoop out into a glass mixing bowl. I don't have a blender so I mix by hand. After getting it as smooth as possible, then add liquid stevia (Wisdom Naturals SteviaClear), vanilla extract, peppermint extract and a tiny pinch of salt, all to taste and mix well. Next add raw cacao or cocoa (Now Foods has a decent one with no other ingredients) and mix gently until the powder is blended in thoroughly. I usually then pinch open a soft gel of Astaxanthin (a powerful fat soluble anti-oxidant) especially if I've made more than will last a day or two, to help preserve and mix in. Be careful as it is a dye that will stain. Next comes anywhere from 2-4 tablespoons of liquid coconut oil which is thoroughly mixed. Pop the airtight lid on the bowl and into the refrigerator.

A blender will make a much smoother version and you will be surprised how close this tastes to the chocolate pudding we ate growing up only this is a much healthier and nutritious version! Enjoy.

And remember to smile and even laugh in anticipation when making this and even more so when you taste it.
Love adds to the nutritional value! I have that from a Higher Authority.


11:59:33 AM


Using Deanna's now famous almond butter fudge recipe as a starting point I have added several ingredients to my liking.

Approximately 1 lb freshly ground almond butter

Stevia to taste (Wisdom Naturals Steviaclear)

Raw Cacao or organic 100% cocoa (Now Foods or others)
to taste

Organic vanilla extract to taste

Organic peppermint extract to taste

Organic extra virgin cold pressed coconut oil

Pecan pieces

Organic unsweetened shredded coconut

Dash of Himalayan Pink Salt or Celtic Salt

Mix/blend thoroughly, pour into pie plate or cookie sheet, freeze, cut into pieces and place in freezer bag
for storage which won't be for long!

For the adventurous you can even add a high quality organic cultured butter for an added flavor and healthy fat.

My thanks to Deanna for this wonderful healthy food that has made staying on the protocol easier because I knew there was always a treat just around the corner (refrigerator)!


Love makes all things right, holds no grievances and is always kind


12:52:33 PM

To Kelly and all those who posted desert recipes!

Thank you. How timely. :)

You know everyone is going to have their Pumpkin Pie and such this time of year so we must be extra strong to stay away, but most importantly to be armed for the upcoming holiday with our own safe protocol foods.

What wonderful substitutes to enjoy; with the Almond Cookies, Fairy Cakes or the Coconut & Almond No-Bake Balls.

May God Bless You and Comfort you :)

11:04:22 AM

Hello Everyone,

If you love the fall and winter spice flavors, and are searching for an alternative to Hot Cocoa or Creamy Hot Flavored Coffee, this is what I have found to be satisfying and comforting to me. It reminds me of eggnog.

Coffee mug full of hot Unsweetened Vanilla Almond Milk.
Add to taste "Organic Pumpkin Pie Flavored Spice" I bought this at Whole Foods, but the ingredients are simple so you can do it yourself:
Organic Cinnamon
Organic Ginger
Organic Cloves
Organic Nutmeg

Stir to mix thoroughly and enjoy!


2:36:44 PM


I am sooo happy you found a healthy treat your daughter likes!!

I completely understand about the presentation and wanted to mention that the last time I made a batch I added 1/4 cup unsweetened shredded coconut and it "really" made the consistency of the fudge much more substantial. I was able to actually cut it in squares vs it breaking apart into small pieces.

I love your creative ability to turn almond fudge into Reese's cups and you couldn't have picked a better time of the year to do it!!! Once I add cacao (chocolate) to my diet I will definitely have to try your version!!!

You might also want to try Kelly's Coconut & Almond No Bake Balls they too are a great treat and are very filling!!!

Hoping your day is filled with love, peace and prayers!!!



8:10:07 PM

Deanna my daughter love's your almond butter fudge bars, I had to get creative because the 1st time I made them it didn't look to good. So it's a visual thing for her, so I got some cupcake liners and I added stevia to the butter. THEN I heated up so 90% chocolate with some butter and more stevia half a packet or so with a little almond milk. Put some chocolate in a cupcake liner. Then add I added the almond butter, and more chocolate on the top. they came out looking just like Reese's cups. And we love them

3:42:53 AM

Spinach tortilla recipe: half bag of

organic spinach 1 cup of almond/buckwheat 1 egg. Put spinach in a pot and heat until wilted. Next puree spinach smooth. Wait until spinach cools then add egg mix well and add flour of your choosing I used buckwheat my family didn't like that to much so it's your choice.

After combine and add any seasoning you prefer place in refrigerator overnight. When ready to use make a ball doesn't matter the size big or small. Roll out add flour if there is sticking. Cook over medium Heat 2 minutes on each side.

I made to many to small I used most of them to make chips after those my family liked especially my daughter. When making chips place in over 350 degrees until crispy add salt and enjoy.

8:15:28 AM

Hi Deanna,

I'm so happy you enjoyed it!!!!

Aww thank you for your encouragement!

Also I too want to thank you. I concur with Craig, I love your fudge too. I'm savoring it, slowly coming to an end of a batch.

I'll need to make more. :)


11:11:44 PM

A special SHOUT OUT to Miss Linn....

I made her Tumeric Chicken Salad for dinner tonight and it was DELICIOUS!!!

Now I can't wait to have my leftovers for the next couple of days!!!!!

For anyone who hasn't tried it and is looking for a fairly simple and a completely scrumptious meal, I highly recommend it...!!!!!

Just ONE more reason Linn is such a blessing to us all...!!!

God Bless,

4:55:00 PM

Hi Everyone,

I was wondering if anyone has tried Bragg's Nutritional Yeast in any recipes. I was reading through some Candida Diet recipe sites and many of them had recipes that called for this Nutritional Yeast. I researched it and it says that it is perfectly safe for anyone on a Candida diet, Vegan diet, Vegetarian diet, and Gluten free diet. Just looking for some feedback.


1:10:33 AM

Thanks, Adrianne!

I'll look those up. The Coconut Crackers sound very good.
I always did love Almond Joys!

I know that website you mentioned and found it a year ago or so. I started trying to make my own chocolate bars like she did, but then found the Lily's bars. Now I just melt the Almond Lily bar or the Original Dark Chocolate bar(both are dark chocolate and not milk to avoid the dairy like I did for the first 2 years) and drizzle that over the zucchini bread or the Fairie cakes.

But the zucchini bread would never really be sweet enough to get my son to eat it and not really sweet enough for even me to enjoy. So, I'd like to try this stevita or wholesome stevia that you use.

10:05:31 PM

I use stevita supreme when I make that recipe. It really depends on the brand you use and your own taste buds. I usually botch recipes that require stevia at least two times before I get the ratio right hah. I found another great recipe the other day, for this one I use 3 packets of wholesome stevia:

1 cup unsweetened shredded coconut (80g)
1/4 cup agave or pure maple syrup (or 1/4 cup water and 2-3 nunaturals stevia packs). SYRUP NOT ALLOWED ON PROTOCOL
2 tbsp virgin coconut oil (For all substitutions in this recipe, see nutrition link below)
1/2 tsp pure vanilla extract
1/8 tsp salt

Combine all ingredients in a food processor. (Perhaps you can mix by hand if you don’t have a food processor, but I haven’t tried.) Squish into any small container (I used a 7×5) and fridge for an hour before trying to cut. (Or freeze for 15 minutes.) Can be stored in the fridge or freezer, for at least a few weeks.

These don't hold together too well unless you use a blender. Also I like to melt the coconut oil, stevia, water, and vanilla extract in the microwave to heat out some of the alcohol from the vanilla. I added a melted layer of Lilly's milk chocolate with sea salt and almonds and froze it. It tasted like an almond joy. I found the recipe on chocolatecoveredkatie.com. If you search paleo recipes you can find lots of protocol friendly recipes online, some may need to be tweaked a little and substituted for some ingredients. For example- coconut sugar can be substituted for stevia, regular flour can be substituted with almond flour. Vegetable oil can be substituted with coconut oil, etc.


7:03:07 PM

I have a question for Adrianne about her version of the Paleo Chocolate Zucchini Bread recipe.... I'm not sure best way to reach her, so I figured here.

Anyways, she says she uses 1/3 cup stevia. I'd like to ask what kind of stevia she is using.
Is it powdered like Now Better Stevia or is it a liquid?

Thank you,

11:28:05 PM


First..."HAPPY BIRTHDAY!!!"...You made it another year.

I don't visit this site much because it is too tempting (LOL). That's why I didn't respond to you chocolate question. Cacao actually has some interesting good qualities. I eat it regularly. As far along as you are, if you morning Ph remains in a good range, I don't see any acidity concerns. It's better to try to eat 80% or higher cacao.


1:33:15 PM

Hello Everyone and Welcome as Always,

Thank you Craig for this great article.

For years and years I have talked about loving pineapple without ever really understanding all the nutritional value. So you can imagine how happy I was when Craig sent me this article. It makes me feel good to find evidence to support my instincts.

9 powerful health benefits of pineapples

God Bless You All, Those who did not give up HOPE, got well.


9:24:16 PM

Hi Mel,

Here is the recipe that I sent to Kevin last weekend.

Coconut & Almond No-Bake Balls:

1 cup almond butter (unsweetened)
1/2 cup coconut flour
1/2 cup unsweetened shredded coconut
4 Tbsp. coconut milk
4 Tbsp. Coconut oil
1/4 Tspn. Stevia (or to taste)

1. Set aside a heaped tblspn. of the shredded coconut on a plate.
2. Add all the other ingredients in a bowl and blend until mixed well.
3. Mold the mixture with your hands into bite sized balls.
4. Roll the balls in the shredded coconut.
5. Place them on a plate or glass baking dish and refrigerate 30 minutes.


Thanks Mel,


11:54:43 PM

Hi Ruth,

You are welcome for the Almond Butter Fudge recipe! It REALLY is delicious!!

Also thank you for your comment and question regarding the cacao powder!! I have not tried adding it to my diet as of yet, I'm just starting my 10th week on the protocol, but thought I read that others have. I actually researched it today (not that my research skills could compare to Peter's in any way, shape or form) and found that cacao powder is highly acidic so I will NOT be adding it any time soon!!!

Last but not least, I just wanted you to know that I've been listening to all the past conference calls and just yesterday listened to one you Skype in to. I always feel so calmed and so comforted by hearing the voices of Mel, Peter, John & Linn... After hearing your beautiful voice and your incredibly intelligent questions I am adding you to the list of comforting voices...
So thank you for being an active part of this community,, you are making a difference!!!!

God Bless!!!!



12:08:11 PM

Hi Everyone,
Diet is one of the critical items that must be managed to get the immune system aligned to protect your body and your overall health. Peter told me that you are doing great when your PH is 7 for 2 weeks straight. He told me to read and learn ..like the immune system, alkaline diet, vitamins, etc. Great advise so I am passing it to you.

I encourage you get yourself alkaline chart. Pin it on your wall in the kitchen. Get yourself some PH strips from health food store or on-line. Read the alkaline items and make them your friends. They taste wonderful..they make your body and mind so happy. PH should be checked first thing in the morning – with you yearn and not saliva. To baseline check PH for 7 days. Then weekly check it. Once I got the diet down and PH improving (slowly) then I checked it once a month when the electric bill was due. I remember things by associating with other stuff…silly, but works for me. Be aware that if your PH is over 7 once you start the protocol it can drop to 5.5 or lower. I read this in library book and my interpretation (non medical) is your body has to realign.

When I first met Mel he said he ate a lot of salads when he was sick ….so guess what I did? …yes, I ate a lot of salads and still do. I did not touch stevia nor xylitol for the first year since thought too much burden on my immune systems since I was so sick. Do some reading on these items and what they may do to your body. Also, everyone’s body is different so you can try something and see how you feel. See if you PH is improving. For example Ellen ate gluten free bread. If I ate it and felt worse. Monica and Mary drank coffee. If I drink coffee regularly my PH drops… too much acid for my body right now.

Just suggesting you be aware of what you put in your mouth.

Quick Alkaline Snack items – simple is sometimes the best
Radish - peeled, cut ends off and put in bowl of ice water then set in fridge. You can grab them any time and enjoy.

Kale - washed and drained, oven on 400 F degrees, chop or rip kale into little pieces onto a cookie sheet, add pink salt, drip tbsp olive oil all over. Bake in oven 10 minutes or until lightly crunchy. Eat. Smile.

Sorry for such a rush note…so busy right now.
You all are in my prayers for great health so want to communicate some ideas for you to consider.

Love and Health, Nan

11:06:31 AM

Hello Everyone and Welcome,

especially when it tastes so good!




4:41:51 PM

Deanna & Peter,

Thank you Deanna for the fudge recipe. It sounds great and I'm looking forward to trying it.

So far I've stayed away from cocoa powder (although chocolate was something I ate most days before morgellons).

Peter, I've stayed away from cocoa/chocolate because I've thought it is acidifying. What do you think?

4:14:47 PM

Hello all..!!!

I made this Recipe for the second time today and think I might just love it more than the first so I wanted to share!
(My first post to the Forum but figured I've got to start somewhere!!) My story will follow Mel, I promise, I am a woman of my word!!)

Almond Butter Fudge
1 cup natural, creamy almond butter
1/4 cup organic coconut oil, melted
1/4 tsp natural vanilla extract
pinch sea salt
1. Combine all ingredients in mixing bowl until smooth
2. Line square cake pan with parchment paper
3. Spread mixture evenly in pan and freeze for several hours (until almost solid)
4. Remove from pan and cut into squares (mine has always been more like a bark as it breaks away when I try to cut it but is still delicious)
5. Transfer to plastic freezer bag or airtight container
6. Store in freezer
At some point I may try to add organic cacao powder but for now this is a HUGE treat that's good for me!! I do have to remind myself slow and steady when eating this that is for sure!!!!

Have a blessed Holiday!!!

4:40:25 PM

I love janell's recipe posted back in 2013 for chocolate zucchini bread I found through searching the forums. I find it works best without a blender/ food processor, otherwise the zucchini gets too liquidy and it ends up tasting too moist and soggy like a soufflé. I always use 1/3 cup stevia and it ends up tasting like a cross between chocolate cake and a brownie.

I would like to share two delicious recipes with everyone. I made them this weekend, and my family loved them!! :)

Paleo Chocolate Zucchini Bread

1 1/4 cups almond flour
1/4 cup organic cacao powder
1/4 teaspoon sea salt
1/2 teaspoon baking soda (I use Bob's Red Mill brand)
2 large eggs
2 tablespoons organic coconut oil
3/4 cup organic zucchini, grated
1/4 teaspoon stevia (more or less to taste)USE 1/3 CUP IF YOU WANT IT SWEET, 1/4 teaspoon I did the first time and it was too bitter and just tasted like unsweetened cocoa powder bread.

1. In a food processor combine almond flour and cacao powder.
2. Pulse in salt and baking soda
3. Pulse in eggs, coconut oil, stevia, then zucchini
4. Transfer batter to a greased loaf pan (I used coconut oil), dusted with almond flour.
5. Bake at 350 for 35-40 minutes
6. Cool for 2 hours

This will make 1 loaf, but is so yummy, you may want to double to make 2 loaves at a time

9:55:01 AM

Turkey or Chicken Vegetable Soup

As always, try to use organic ingredients.

- 2 large or 3 medium boneless skinless turkey or chicken breasts (seasoned generously with oregano, garlic powder, onion powder, pepper, and a gentle sprinkle of chili powder - does not make spicy at all unless you go crazy)
- Olive oil
- Coconut/olive oil spray
- Pre-minced garlic
- One large onion chopped
- 5 celery stalks chopped
- 15 baby carrots chopped (optional)
- Medium to large handful of frozen kale
- One carton of chicken stock (32 fl oz)

1. Bake chicken at 350 degrees for roughly 30 minutes in a baking dish lined with coconut or olive oil cooking spray. I used turkey breast that took 70 minutes to bake at 350 degrees--just follow directions on packaging.

2. Allow to mostly cool and cut into small cubes.

3. Heat two tablespoons of olive oil in a pot over medium heat. Add the minced garlic. I use a regular spoon and just put a large glop in there. Stir around and allow to cook for a minute or two. Add the onion, celery, and carrots. Stir and cook another minute or two. Add the kale, stir and cook for another minute or two. Add the entire carton of chicken stock (or veggie--whatever you have). Stir in the baked/cubed turkey or chicken. Fill the pot with water except for a few inches. Bring to a boil. Simmer for 30 minutes.

4. Enjoy this hearty, filling, nutritious soup for days. Double the recipe for one of those huge chili pots. For moms, this is great to have in the house and make once a week. My three children love it. For my 20-month old, I fed him the soup and then put the broth in his sippy cup. Us moms need to get on board the soup train because it lessens the cooking load. I can tell you this recipe makes us feel normal. Feel free to season to your own tastes!

Best to you and yours,



3:30:08 PM

click to expand

Carrie’s Hamburger Buns:

Per Deborah B conference call:
"a new recipe that my daughter discovered for protocol-friendly hamburger buns. They can also be used for dinner rolls if made a bit smaller, or as a sandwich bread substitute."


4 large eggs
1/4 cup melted coconut oil
1 cup almond flour
1/4 cup coconut flour
1/4 teaspoon salt
1 teaspoon baking powder
1 teaspoon minced rosemary (optional)
1/4 teaspoon garlic powder
Sesame seeds


Heat oven to 400 degrees.

In a large bowl, whisk eggs until light and frothy

Add all remaining ingredients except the sesame seeds and stir gently until a batter forms. Let stand for 5 minutes.

Drop about 1/3 cup portions on to a lightly oiled, parchment-covered cookie sheet. Form into round, hamburger-shaped buns and sprinkle with sesame seeds.

Bake about 12 minutes or until the buns are firm and become a light golden brown on top. If using for hamburgers, allow buns to cool enough to slice through the center with a bread knife before serving.

11:51:49 PM

click to expand

Fairy Cake Inspiré

1/2 cup coconut flour
1/2 tsp baking powder
1/4 tsp salt
4 large eggs
1/2 cup xylitol
1/2 cup melted coconut oil
2 tbsp almond milk
2 tsp vanilla essence
Amount desired unsweetened shredded coconut

Whisk all ingredients together until smooth. Spoon into paper cases in a bun tray and bake for 10 - 15 minutes at 350.

Topped with baked Granny Smith apple slices with cinnamon


7:32:37 PM

Baked Mustard Lime Chicken - Easy

Serves: 3 -4

•1 pound skinless boneless chicken breast
•½ cup fresh lime juice (or 2 or 3 peeled tiny limes) *see note below
•½ - 1 cup fresh cilantro, chopped (really good stuff)
•2 tablespoon dijon or yellow mustard (I use Annie’s brand)
•1 tablespoon olive oil
•½ - 1 tablespoon chili powder
•½ teaspoon pink himalayan sea salt
•½ teaspoon pepper

1.Combine lime juice, cilantro, mustard, olive oil, chili, salt and pepper in a food processor or blender
2.Pulse until ingredients are well combined
3.Rinse chicken breasts, pat dry and place in a 7 x 11 inch baking dish
4.Pour marinade over chicken, cover and refrigerate for at least 15 minutes or up to 4 hours
5.Bake at 350° for 22 minutes uncovered, or until an instant read thermometer reads 165°
6.Serve with extra sauce spooned over the top of chicken if you like
7.Serve with big side salad – 2 cups mixed greens, ½ peeled cucumber sliced, pumpkin seeds, salt & pepper and olive oil. Note: need to eat a lot of veggies to detox.

• Note: If you cannot get too much juice from the lime then peel and throw the whole thing into the blender to make the marinade.


8:54:07 PM

Turkey Casserole - Easy meal

1 lb ground turkey breast meat
1/2 medium red onion, finely chopped
2 large celery stalks, finely chopped
1/2 large red bell pepper, chopped
1 tbsp olive oil
2 cloves garlic, minced
1 tsp dried thyme or remove leaves from 6 to 7 sprigs of fresh thyme
Sea salt & freshly ground black pepper
1 tbsp tomato/pasta sauce (substitute: salsa)
2tbsp chicken stock
1 large egg, beaten
Some frozen green beans (steam with turkey in oven)

1.Preheat oven: 200°C, 400°F, Gas 6
2.Line a 1lb loaf pan with baking parchment or coat with olive oil.
3.Put the olive oil, onion, celery and bell pepper in a pan and sauté for a few minutes over medium heat until slightly translucent looking, do not brown.
4.Add the garlic, thyme and salt & Pepper, and continue to cook for about 3 minutes stirring occasionally, do not brown. Turn off heat and set aside.
5.Put the ground turkey in a large bowl, add the tomato sauce, chicken stock, and egg ,mix well.
6.Add the cooked vegetables to the turkey and mix well to distribute the veggies evenly into the turkey.
7.Spoon turkey into the loaf tin and level the top, slightly compressing the mixture.
8.Bake in the oven for 40 to 60 minutes, or until the meatloaf is cooked all the way through to the center, use a meat thermometer if necessary.
9.Remove from oven and leave to rest in loaf tin for 5 minutes before cutting.
10.Serve hot or cold.
11.Taste good with side of steam veggies

7:46:05 PM

Roasted Chicken with Vegetables

Prep time: 15 minutes
Cook time: 1 hour, 15 minutes (** see note below)
Servings: 4
Level of difficulty: medium

1 onion, cut into 8 wedges
1 fennel bulb, trimmed, halved and cut into ½ inch slices (can replace with fennel seed or optional)
1 yellow pepper, cut into ½ inch thick strips
1 rutabaga, peeled, halved and cut into ½ inch slices
1 chicken, cut into 8 pieces (** See note below)
2 Tbsp. seasoning mix (see below)
2 Tbsp. olive oil
1 lemon, cut into ¼ inch slices
6 cloves garlic, peeled and thinly sliced
½ cup black olives (packed in water) – (optional)
1 bunch fresh thyme sprigs
1 cup broth, chicken or vegetable

1 Tbsp. paprika
1 tsp. garlic powder
1 ½ tsp. salt
½ tsp. black pepper
1 tsp. dried rosemary
1 tsp. dried oregano
½ tsp. cayenne

1.To make the seasoning mix, simply combine all ingredients in dish. Use spoon to mix.
2.Preheat oven to 425 degrees F (218 degrees C).
3.Spread onion, fennel, yellow pepper and rutabaga in the bottom of a large roasting pan. Arrange chicken pieces on top of vegetables. * See note below.
4.Sprinkle chicken and veggies with seasoning mix then drizzle with olive oil.
5.Lay lemon slices on top of chicken pieces, scatter sliced garlic and black olives into pan and tuck in a few fresh thyme sprigs. Finally, pour broth into the pan.
6.Roast chicken for 15 minutes at 425 degrees F (218 degrees C), remove from oven, baste with pan juices. Reduce temperature to 375 degrees F (191 degrees C), return chicken to oven. Roast chicken for about an hour more, until juices run clear and temperature reaches 165 degrees F (74 degrees C) in the thickest portion of the chicken.
7.Let rest 5 -10 minutes before serving.

*Note: if do not have roasting pan then use casserole dish and cover with foil.

** Note: You can split the recipe in half-just use package of 4 chicken breast. Cooking time will reduce to 30 to 40 minutes instead of 1 hour. Put chicken breast on plate to rest 5-10 minutes and keep veggies in oven until ready to serve.

10:03:31 PM

Egg Spinach with Oregano & Red Pepper recipe – Easy

Good for Breakfast, lunch or dinner.

As you know Oregano and Red pepper are really good for us so I tried them in my eggs and really like it. Enjoy!

1 - 2 eggs
1 - 2 cups of fresh spinach
2 tbsp Coconut oil (or 1 tbsp Olive oil & 1 tbsp butter)
¼ cup onions – chopped
1 clove - chopped
Dash of Oregano
Dash of Red Pepper
2 tsp Plain Yogurt (optional)
Dash of Salt and pepper (optional)

1.Remove stems then wash & drain fresh spinach.
2.Chop onion and set aside
3.Chop garlic and set aside
4.Add coconut oil to pan on medium heat and let it melt to cover the pan. Use spatula to spread evenly. See note below *
5.Add chopped onions to pan and cook until they become translucent – about 1 or 2 minutes.
6.Add chopped garlic to pan and cook for 30 seconds.
7.Add spinach and cook until soft about 1 minute.
8.Move these ingredients to one side of the pan. 9.Crack 1 or 2 eggs into the other side of pan.
10.Sprinkle Oregano and Red Pepper on eggs and spinach mixture.
11.Cook eggs until the whites have completely set – whites are solid and not runny so about 2 minutes.
12.Turn eggs over and let cook other side for about 30 seconds to 1 minute. Do not cook over 1 minute or eggs may be over done.
13.Remove eggs and spinach mixture from pan to plate.
14.Spoon a few dabs of yogurt on top.
15.Add dash of salt and pepper if you like.

*Olive oil and butter can replace coconut oil for a richer flavor.
Be sure to cook olive oil on medium to low heat since will go bad at high heat.
Also, it is suggested to remove dairy (that means butter & yogurt) from your diet until your recovery has advanced so be aware as you add things back in.
I use Ghee butter to reduce lactose issues. Mel and Peter rave about Kerry or Carey butter. I think they said they get it at Trader Joes.

3:41:24 PM

Easy Turkey and Spinach Meatloaf Recipe

1 1/2 Cups Pecans (chopped)
1 Pound Lean Ground (Organic) Turkey
1 Package (10 ounce) Frozen Spinach –( thawed and squeezed dry) *
2 Eggs (optional) **
1 Tablespoons Extra Virgin Olive Oil
1/2 Small Onion diced
1 Teaspoon Dried Basil *
1 carrot diced (optional) ***
1/4 Teaspoon (Pink Himalayan) Sea Salt
1 Pinch Black Peppercorn in grinder

1.Preheat oven to 375 degrees.
2.In a food processor, grind the raw pecans to a medium-fine texture …or buy them already in pieces… or put in plastic bag and use the bottom of the olive oil bottle to make into small pieces.
3.In a large mixing bowl, combine ground pecans with remaining ingredients. Mix well so bind when cook.
4.Place into an oiled loaf pan and bake for 30 minutes.
5.Remove from oven and allow to cool a few minutes before serving.

*Note: Fresh Spinach and or Fresh Basil can be replaced in this recipe.

**Note: If one has an egg issue then the Eggs can be removed; they are used to bind the meatloaf --just put turkey meat in fridge for 30 minutes prior to preparing and leave a little water (moisture) in the spinach.

***Note: carrots have glucose so suggest you omit until advancing in your recovery.


12:09:29 PM



2 large sweet potatoes, peeled
oil spray, or 1-2 tbsp olive or coconut oil
2 tsp curry powder (or cinnamon, for sweet fries)
1/2 tsp garlic powder (omit for sweet fries)
1/2 tsp salt (or to taste)

Preheat oven to 400F and grease a baking sheet.

Cut the potatoes into fry shapes (thick or thin), then soak them in water for around 45 minutes.

This is the important step to make them crispy!

Drain, and pat dry. Toss the fries with the oil or oil spray in a large bowl. Add all other ingredients and mix well.

Spread the fries on the baking sheet. Bake 25-30 minutes, turning halfway through.

For even crispier fries, feel free to leave them in longer or broil for the last 1-2 minutes.

NB if cooked on parchment paper, it will absorb some of the moisture.

(credits: this is a recipe from chocolatecoveredkatie.com)

PS I have more of such recipes stored online (all vegan) if anybody's interested, let me know and I'll share with ya... cuz sharing is caring ey!

12:02:27 PM

Thank you so much for those pictures (I'm a visual learner) so I learn best when the subject matter is visualized in one way or another (i.e. pictures being perfect for this cause).

Here's one from my little collection:



2 large yellow onions or sweet onions, diced
2 medium carrots, diced or sliced
2 stalks celery, diced or sliced
2 tablespoons olive oil
3 cloves garlic, cut into very small pieces
1/2 cup fresh parsley, chopped
2 cups clean vegetable scraps - optional
1/3 cup diced tomatoes (fresh or canned) or 1 tablespoon tomato paste
11 - 13 cups cold water
1 bay leaf
1 teaspoon dulse or nori
1 sprig fresh thyme
1/2 teaspoon salt – or to taste

In a soup pot, sauté onion, carrots, and celery in oil over low to medium heat until onions begin to look translucent.

If vegetables are beginning to stick to pan, add more oil or a tablespoon or so of water.

Continue cooking until onions begin to brown.

Stir often.

Once onions are lightly browned, add garlic and sauté for 1 additional minute.

Add remaining ingredients, except dulse or nori, thyme, and salt, and slowly bring to just under the boiling point over medium heat. (Adjust heat depending on your stove.

The key is to slowly heat the mixture to ensure optimal flavor extraction from vegetables.)

Reduce heat and simmer for approximately one hour.
Add dulse or nori and thyme in the last 20 minutes of simmering.
Add salt to taste.
Remove from heat and allow to cool slightly.
Strain through a fine mesh strainer or cheesecloth.

Keeps in refrigerator for 3 to 4 days or in freezer for several months.

Add a chopped parsnip or a leek if desired.

[credit: this is a recipe taken from jenniferskitchen.com)

2:38:56 PM

Avocado basil salad

Avocado sliced or diced
garlic pressed
Red onion finely sliced or diced
Basil diced
Ginger diced
Persian cucumber small slices or diced
Celery diced
Sea salt
Coconut oil
Apple cider vinegar
Small amount of mixed green salad

Combine all the ingredients together, enjoy it with a romain lettuce wrap

2:30:12 PM

Turmeric chicken salad

Boil chicken meat
Tear the chicken to thin pieces or whatever shapes of your preference
Diced celery
Diced garlic (make sure you press the garlic to release allicin which is the organosulfur compound an the beneficial part of garlic)
Diced or short slices of red onions
Diced or thin slices of Granny Smith green apple (only if you're in the month that you can add apple in your diet.)
Sea salt
Coconut oil or olive oil
Black pepper

Combine all ingredients and use a lot of turmeric for flavoring, drench all the ingredients make sure all the ingredients are fully dressed with turmeric. Enjoy! it's delicious ESPECIALLY eat it with cauliflower tortilla, top it off with a dash of lime and cilantro.

I stumbled on a great trick, to take away the bite in the red onions, slice the red onions and dip them in apple cider vinegar then dice them before put in the salad or eating. It is delicious anytime you add red onions to any salad of your choice.

1:28:25 PM

Cauliflower tortilla

One head of organic cauliflower
Grate it
Heat toss in skillet for about 2 minutes
Use paper towels remove water
Add 2 eggs with sea salt and black pepper (also can add other ingredients like scallions, cilantro, basil...)
Place flat circles on cookie sheets
Bake in 350 degrees for 10 minutes
Flip over bake another 5-7 minutes
Take out of oven
Skillet put kerrygold butter or coconut oil, brown it a bit
Completed and serve with choice of food

1:03:37 AM

Good pesto recipe, Sam! I plan to put this on my BlueDiamond Artisan Nut Thin crackers- multi-seed version which I tolerate well. Thank you!
Warm Regards, Mary

10:28:27 PM

Hi everyone,

Thanks for posting these delicious treats! Can't wait to start trying some new recipes.

Food is so healing, and preparing good food feeds the soul as well as the body.

I thought I'd contribute this dairy free pesto recipe. I don't ever really measure the ingredients so feel free to play with the proportions. I use cucumber slices to replace crackers. It still gives you that crunchy texture but without the processed carbs. Also tastes great on fish or stir fried vegetables.


1 pack of basil, I usually get the organic at trader joe's
Juice of 1 lemon
Lots of garlic, I put about half a bulb but I'm a garlic lover
Sea salt to taste
Olive oil, generous pour
Nuts, I like to use walnuts instead of pine nuts because they are more nutritious

Put it all in the food processor and voila!

Keeps nicely in a sealed jar in the fridge or you can freeze into cubes in an ice cube tray.

Lots of love to all,



1:10:17 PM

Ruth you're so welcome, I'm glad you found the burgers useful. Here is the tart recipe.

Avocado Lime Tart

Tart crust ingredients:
2 cups almond flour
1/4 tsp sea salt
2 tbs coconut oil
1 large egg

Place flour and salt in a food processor and pulse briefly. Add coconut oil and egg and pulse until mixture forms a ball. Press dough into a greased 9 inch pie dish. Bake at 350° for 8-12 mins.

Filling ingredients:
1/2 cup coconut milk
2 tsp vanilla essence
1 1/2 tsp stevia powder
1/8 tsp salt
3 avocados peeled seeded and mashed
1 large Lime zest and juice
1/4 cup coconut oil melted

In a small bowl add coconut milk, vanilla, stevia and salt and whisk. Set aside. In the bowl of a food processor add avocados, Lime zest and juice and process until smooth. Add coconut milk mixture and then finally the coconut oil and process until thoroughly combined. Pour into tart crust and chill.

Please note that I don't have a food processor and made these recipes either by just whisking or using my little blender.

1:44:34 PM

Thank you Fiona for the recipes. I made the salmon burgers yesterday - 3 tins worth, had some for lunch and the rest are in the freezer. Such a helpful idea and great for any mealtime. I'll be trying the bread next :)

1:58:28 PM

Grain free bread

Hi folks, I've tried a few different bread recipes and this is the only one I've actually been able to eat! It's nice while still warm out of the oven or if left to cool, toasted and spread with organic butter.

1/2 cup + 2tbsp coconut flour sifted
2 tbsp flaxseed
1 tsp baking powder
1/4 tsp sea salt
6 eggs separated
4 tbsp butter melted
1/2 cup coconut milk
1 tsp lemon juice

Preheat oven to 375 degrees. In a large mixing bowl sift together all dry ingredients. Separate eggs and add yolks to the dry mix and the whites to a medium bowl. Add the butter, coconut milk and lemon juice to the mix and stir thoroughly. Whip egg whites until stiff peaks form and fold into mix. Spoon into a greased small loaf tin and bake for 35-40 minutes, covering for the last 10 mins. Allow to cool for 10 mins before transferring to a cooling rack. Will keep in the refrigerator for 4 days.

7:20:46 AM

Salmon Burgers

1 tin of wild salmon
1 red pepper
1 medium onion
Salt and pepper
1 egg
Almond flour
Olive oil

Chop the onion and pepper finely and saute in a little olive oil for 5 mins. Flake the salmon into a large mixing bowl being careful to remove any bones. Add the onion and pepper, salt and pepper (to taste) and mix. Beat egg and add to mix then add almond flour a little at a time until the burgers will hold their shape. Fry in olive until golden on both sides.

2:03:48 PM

Ruth, thanks for the great Fairy Cake recipe. I made them in a brownie cake pan which is like a muffin pan only square, but didn't have to use any paper liners. They came out perfect ...remind me of Almond Tea Cakes. A wonderful addition to our diet.

12:08:55 PM

Dear Mary,

I had them with coconut oil with cinnamon delicious.
I also had them with blueberries scrumptious! I do like it with blueberries more. I too was thinking next time put them in the batter.
Thank you for the chocolate. I was looking for a chocolate that we allow to have so I can use with these delicious desserts.

Thank you Ruth,
I end my meals with one of your delicious fairy cakes the last few days. very satisfying! Today I'm on my last one:(
I'll have to hit the oven again this weekend if I want little delights throughout my next week :) like a bite of sunshine.


1:17:56 AM

I am going to make the Fairy Cakes and drizzle melted Lily's chocolate over them or even put some of the Lily's chocolate chips in the batter with blueberries. The Lily's chocolate is made with no sugar just stevia, inulin and a few other things but not sugar or dextrose. NuStevia also makes Chocolate Syrup which can be drizzled over or onto coconut milk ice cream or just to make chocolate coconut or almond
Thanks for this yummy recipe, Ruth! And the great picture Linn!

2:49:49 PM

Hello Everyone and Welcome,

Ruth posted this over a month ago and as you can see Linn baked her interpretation of the recipe. So adding this picture from Linn I thought I'd take the opportunity to move this to the top.

Here is the best recipe I've come across so far for English fairy cakes which are like the base for a cupcake. You could also use it to make a sponge cake. It satisfies my need for the occasional cake - it tastes and has the texture of REAL CAKE. This recipe will make 10 -12 fairy cakes.


1/2 cup coconut flour
1/2 tsp baking powder
1/4 tsp salt
4 large eggs
1/2 cup xylitol
1/2 cup melted coconut oil
2 tbsp almond milk
2 tsp vanilla essence

Whisk all ingredients together until smooth. Spoon into paper cases in a bun tray and bake for 10 - 15 minutes at 350.

They do not stay fresh beyond two days so either eat or freeze!

2:12:23 PM

Juicy Healthy Baked Chicken Breast

The secret to juicy baked chicken…..is to bake for a short time at a high temperature. Baking for just 20 minutes at 450 degrees will result in delightfully juicy baked chicken breast, every time.

For Easter my friends wanted me to join them after church at local Mexican Restaurant. Since diet is so important I called the restaurant to see what I could eat. I looked on-line first to see the menu and get a few ideas. When I called the manager got on the phone and indicated he would cook my lunch special ….any way I needed. He says he gets a lot of request and he is finding more and more people have diet issues. Well, when we arrived he showed me their procedures for cooking their food to make sure I would have no issues.

I had the best and juiciest chicken I have ever had. Yummy! Great food and friends made this a special Easter for me.

Juicy Healthy Baked Chicken Breast

Serves 2

2 large (8oz) boneless, skinless chicken breast.
2 tsp olive oil
½ tsp sea salt
¼ tsp ground black pepper
¼ tsp garlic powder
¼ tsp onion powder
¼ tsp dried oregano
¼ tsp paprika

1. Preheat oven to 450 degrees F. Line a baking dish with foil.
2. Brush both sides of each chicken breast with olive oil, and sprinkle with the seasonings.
3. Bake, uncovered for 10 minutes, flip to the other side, lightly brush again with olive oil and bake for additional 8-10 more minutes, or until juices run clear when pierced with a fork. (make a small slit in the thickest part of chicken to ensure done (white color). Thermometer should read 165 degrees F.)
4. Move chicken to platter. Loosely cover with foil and allow to rest 5 minutes before serving.

Note: You will need to adjust the baking time to the size of chicken breast. This recipe good for 8oz, but if you use 6 oz then may only set for 8 minutes each side and if use 12oz then 12-15 minutes each side.


10:30:19 AM

Broccoli Soup


1 TBS olive oil
1 med onion chopped
2 heads of broccoli
1.5 litres vegetable stock
Salt and pepper

Heat oil in a large pot and saute onion over a medium heat until soft. Add loosely chopped broccoli heads and saute for 5 more mins. Add stock, season to taste, cover and simmer for 20 mins. Blend using stick blender and enjoy!

4:25:52 PM


* 1 cup butter, softened ( I used 1 cup of coconut oil)
* 2 drops of stevia ( you can add more depends how sweet you like them)
* 1 egg
* 1 teaspoon of lemon juice
* 1 Tablespoon Lemon zest
* 1 teaspoon vanilla
* ½ teaspoon salt
* ½ teaspoon B powder
* 2¼ cups any flour of your preference ( I used unbalanced almond flour for its texture upon chewing, yum)

1. Preheat oven to 350 degrees F.
2. In a large bowl, cream butter or coconut oil and stevia together.
3. Add egg and beat in well.
4. Add lemon juice, lemon zest and vanilla and mix until well blended.
5. Add salt, baking powder and flour and mix until well incorporated.
6. Roll cookies into 1 inch balls and place on greased cookie sheet. Space cookie dough balls about 2 inches apart from each other.
7. Bake at 350 degrees F for 8-10 minutes or until lightly golden on the edges of cookies.
8. Refrigerate, they taste better cold
9. Enjoy!!! I have to practice self control with them. :)

10:37:43 PM

Hi Mary, Linn, Ruth. Thank you for your recipes. Team work is good thing!

I hope everyone will try the Green Smoothie below since it is Green machine to health. I laugh that I am suggesting this drink since a couple of years ago you could not get me to drink this stuff…no way, but to my surprise it is amazing. It is really green, but it is really powerful. You many need to tweak it some to your liking. I like a little extra salt. It is dense and will fill you up for sure. You may not even think about coffee in the morning again. Any invaders in your system are going to hit the road if drink this often.

Eating healthy is so important in getting healthy. It is also so important to maintain our health too.

So I was chatting with Mr. Mel, at one of his coffee, tea and me mornings, on all the new recipes I was learning. We both agreed I should share. That is the important thing in life right….for us to share….for us to all help each other to make things better.

For me the diet was the challenge so I started with salads.
• Wash your veggies. You can cut in bit size and store in glass containers. Cut enough for 2 or 3 days. Add different veggies at least twice a week to mix things up once you know what works.
• Listen to your body. Just because it seems healthy your body may not be able to tolerate something at this time so make daily menu simple then if you feel it is ok then you can add more ingredients (recipes) to your day. For example I can eat 1 egg, but 2 eggs at a meal will make me feel off. I cannot eat beets, but I can eat different fruits now. Just need to pay attention to how you feel after you eat… are you the same, better or worse.
• Quantities below are guidelines. If you are still hungry (by the way craving sugar is sign of being hungry, or being really tired could be a sign of being hungry) then add a little more, but do not over eat since it is not healthy to have extra food in your system.

Introducing Veggies into your life.

Basic Salad Bar Recipe

Greens 2-3 cups
• Arugula
• Spinach
• Mixed Greens
• Romaine
• Watercress
• Kale

Vegetables (1 to 2 cups per salad unless noted)
• Cucumber
• Peppers: red, yellow, green
• Sprouts: sunflower, pea shoots, clover, etc
• Tomatoes: grape, cherry
• Beets (1/4 to 1/ 2 cup)
• Red onions (1/4 to 1/ 2 cup)
• Scallions (1/4 to 1/2 cup)
• Broccoli, (lightly steamed)
• Cauliflower,(lightly steamed)
• Cabbage: read, Napa, etc
• Snap Peas
• Asparagus (lightly steamed)
• Artichoke hearts (packed in water in glass jars)
• Hearts of palm (packed in water in glass jars)
• Kalmato olives (read label – only want natural ingredients) - 1/ 4 to 1 /2 cup
• Zucchini
• Roasted Eggplant
• Herbs fresh or dried: parsley, basil, cilantro, mint etc (1 tsp if dried and 1 cup if fresh) and dill and oregano ( 1 tsp dried and 1/4 cup fresh).

Protein (4 to 6 ounces)
• Canned fish (packed in water): salmon, sardines, herring and tuna – be aware of mercury issues with Tuna so get appropriate brand and do not eat too often
• Chicken (baked or roasted)
• Turkey (baked or roasted)
• Hard boiled eggs (2)
Healthy fats (choose one)
• Avocado 1/ 4 to 1 / 2
• Nuts raw: almonds, cashews, walnuts, pecans (at first I could only tolerate almonds so be careful).
• Seeds, raw: flax, chia, hemp, sunflower, pumpkin, sesame ( ¼ cup)
Dressing (1 to 2 tablespoons)
Basic ingredients to salad dressing, but experiment to see what you like and can tolerate. I usually just add little EVOO with S&P, but sometimes nice to make a dressing.
• Oil: extra virgin olive, flax, avocado, walnut
• Lemon or lime juice, or apple cider, balsamic
• Dijon mustard (I will send recipe how to make in future)
• Seasonings: Himalayan sea salt, fresh ground black pepper
• Avocado or Tahini to make dressing creamy
• Herbs: garlic, basil, oregano, onion, rosemary

I hope you enjoy eating healthy and regaining your health.

Cheers, Nan

12:10:32 PM


* 2 tablespoons cider vinegar
* 1 1/2 teaspoons chopped fresh dill or from the bottle
* 1 teaspoon sesame seeds
* 1 teaspoon olive oil
* 1/4 teaspoon salt
* 1/4 teaspoon pepper
* 1 cup thinly sliced green cabbage
* 1 cup thinly sliced red cabbage

Combine the first six ingredients then add the cabbages in and toss to coat.

6:56:28 PM

Here is the best recipe I've come across so far for English fairy cakes which are like the base for a cupcake. You could also use it to make a sponge cake. It satisfies my need for the occasional cake - it tastes and has the texture of REAL CAKE. This recipe will make 10 -12 fairy cakes.


1/2 cup coconut flour
1/2 tsp baking powder
1/4 tsp salt
4 large eggs
1/2 cup xylitol
1/2 cup melted coconut oil
2 tbsp almond milk
2 tsp vanilla essence

Whisk all ingredients together until smooth. Spoon into paper cases in a bun tray and bake for 10 - 15 minutes at 350.

They do not stay fresh beyond two days so either eat or freeze!

1:04:12 AM

Hi Nan, thanks for continuing to add some good recipes to the forum. I am psyched about trying the green drink! And, wanted to add that I was making my own mayo for a couple years now and I use the food processor. It takes less than 5 mins. My mayo recipe is:
2 egg yolks (room temp)
1 whole egg
1/2 tsp dry mustard
1/2 tsp salt
large pinch of white pepper
2 TBS of lemon juice
Let that mix for about 10 seconds and then start the drizzle in of 1-1 1/2 cups light olive oil (sadly EVOO gives the mayo a bitter taste). It starts to emulsify pretty quickly and comes out perfectly every time. I could never get it to emulsify when I tried electric beaters. I read that it keeps in fridge for as long as the eggs were good for as indicated on their carton. I actually don't like my mayo so thick so I started making mine with 1/2 olive oil and 1/2 avocado oil.
Anyway, it is great in egg, tuna or chicken salads! Looking forward to more real life recipes like the ones you've posted.

12:24:28 AM

Dr. Hyman’s Green Breakfast Smoothie

This is probably the healthiest smoothie in the whole world. It is all veggies so drink up.

Per Dr Mark Hyman “after giving up sugar for long periods of time, I find that I don’t need to have sweet shakes in the morning. Instead, I crave nutrient dense foods that fill me up and keep me going for hours”

I suspect Dr Hyman had Morgellons as well since I saw some pictures of him when he was ill and he had to stop working for over a year.

I hope you enjoy this treat.

• 1 lemon, quartered (washed and unpeeled) - ( I like to use lime as well).
• 1 whole avocado, peeled and pitted
• 2 stalks celery
• 2 cups spinach
• ½ bunch parsley
• ½ bunch cilantro
• 1 organic cucumber (washed and unpeeled)
• 1 teaspoon organic extra-virgin olive oil
• pinch of sea salt
• water as needed

1. Place all ingredients in a blender.
2. Blend together until smooth, adding (filtered) water, as needed for desired consistency.


11:45:37 PM

Eggplant Beef Casserole

Lunch or Dinner

Serves 6

Sometimes I decide what to cook based on what is on sale at the grocery. Last week eggplant, free range beef and shallot were all on sale so I prepared this tasty meal. I think this is a favorite.
It is pretty heavy meal so do not over eat. I prepare single serving to be about 1 cup with large salad. If you have extra it freezes well to have later as another meal.

1. 1 lb. ground beef (free range)
2. 2 eggplants, cut in slices
3. 4 shallots, minced (or 1 large onion finely chopped) – shallots have a mellow flavor
4. 4 garlic cloves, minced
5. 1 tsp. fresh rosemary, minced
6. 1 tsp. fresh oregano, minced
7. 2 cups of tomato sauce
8. 4 tbsp. extra-virgin olive oil
9. Sea salt and freshly ground black pepper to taste
10. 1 tablespoon of finely chopped fresh parsley or 1 teaspoon dried parsley

1. Preheat oven to 400 F.
2. To make sauce, in a large skillet over a medium heat, warm 1 tbsp. of olive oil and sauté the ground beef with the shallots, the garlic, the rosemary, and the oregano. Cook until the meat is evenly browned and all the liquid has evaporated about 10 minutes. Add tomato sauce, combine well and bring to boil. Reduce heat to low and simmer, covered for 20 minutes, stirring occasionally.
3. Remove lid, add parsley, salt and black pepper. Taste and adjust seasoning if necessary. Simmer for 10 more minutes.
4. While sauce is simmering, cut the unpeeled eggplants into ½ inch slices. Try to cut the slices the same size so cooks the evenly. Place the eggplant on a roasting pan and lightly coat (brush on) with olive oil on each side. Roast in the oven for 10 minutes, and then let cool for 5 minutes.
5. Once the eggplant slices are cool, divide the eggplant slices into 3 equal parts. Place a layer of eggplant slices on the bottom of the ovenproof dish. Spread half of the meat sauce, add second layer of eggplant slices then the rest of the meat sauce and finish it with the last layer of eggplant slices.
6. Bake for 15 minutes. Let it rest for 5 minutes before serving.
7. Server with green salad; greens, cucumber, red onion, radishes and olive oil for dressing and 8. Yummy !

10:36:37 PM

Greek Chicken Thighs with Artichokes and Olives

This recipe, from Dr Mark Hyman’s new book Eat Fat, Get Thin, features traditional Mediterranean ingredients like lemon, oregano, artichokes, and olives, making for a delicious entree. I use his recipes a lot, but modify recipes on some ingredients that bother me.

Serve this dish in shallow bowls with the vegetables and juices poured over the top.
Add a tossed green salad with a quarter of an avocado per person, dressed with olive oil, and you have a wonderful meal. Enjoy!

Serves 4

1. 8 bone-in, skin-on chicken thighs (about 2 1/2 pounds) or chicken breast
2. 1 / 4 teaspoon sea salt
3. 1 / 4 teaspoon freshly ground black pepper
4. 1 / 4 teaspoon granulated garlic
5. 1 medium onion
6. 2 1 / 2 tablespoons extra-virgin olive oil, divided
7. 4 large garlic cloves, finely chopped
8. 1 can (15 ounces) water-packed artichoke hearts, drained
9. 4 ounces mixed, pitted Greek olives
10. 1 1 / 2 cups low-sodium chicken broth
11. 2 tablespoons (heaping) fresh chopped oregano leaves (or 2 teaspoons (heaping) dried oregano)
12. 1 large lemon, sliced into thin rounds (preferably Meyer lemon)
13. 2 tablespoons water (optional)
14. 1 tablespoon arrowroot starch (optional)

1. Trim any excess fat from the chicken thighs. Season the chicken with the salt, pepper, and granulated garlic.

2. Cut the onion in half through the root end. Peel, then lay the onion flat on a cutting board and slice crosswise into thin half-moons.

3. Heat 1 1/2 tablespoons of the oil in a heavy, wide-mouthed pan (3- to 4-quart braiser or sauté pan with a lid) over medium heat. When the oil is hot, add the chicken, skin side down. Cook until the skin is crisp and golden brown, 7 to 9 minutes. Remove the chicken thighs from the pan to a plate or rimmed baking sheet and set aside.

4. To the same pan, add the onions and cook until softened, 3 to 4 minutes. Then add the chopped garlic and cook 1 minute more. Add the artichoke hearts, olives, broth, remaining olive oil, and oregano. Add the chicken thighs back into the pan and top the chicken with the lemon slices.

5. Bring the mixture to a strong simmer, put the lid on, and reduce the heat to medium-low. Simmer over low heat for 12 to 13 minutes or until the thighs reach an internal temperature of 165°F when measured with a digital thermometer.

6. To serve, place the chicken thighs in shallow bowls and pour the vegetables and jus over the top. If you prefer thicker gravy, whisk together 1 tablespoon arrowroot starch and 1 tablespoon cold water in a small bowl until smooth. Remove the chicken thighs from the pan and stir the arrowroot mixture into the juices and stir. Cook for 1 to 2 minutes, until the juices thicken into gravy.

7. For extra veggies add steamed sliced zucchini on top of the chicken. Eat a salad too.


9:42:09 PM

Avocado Fish (Tuna or Salmon) Lettuce Wraps

Fast, easy and really good Entrée for lunch or dinner.

This recipe serves two, but is so good you just may eat the whole thing yourself. I do!

1. 1 can fish (packed in water) salmon, sardines, herring, tuna, etc. Note: Wildplant, American, Raincoast and Alaskan (brands for Tuna or Salmon) have no mercury.
2. ½ very ripe avocado
3. 2 tbsp paleo mayonnaise (see below for recipe)
4. ¼ cup green (or black) olives (packed in water, No vinegar)
5. 2 tbsp diced green chiles
6. 2-3 scallion /green onions
7. 2 to 4 cups of green leaf lettuce (or your favorite green!)
8. Cucumber (sliced)

1. Cut olives in half and dice scallion.
2. Mash the avocado until it’s a creamy consistency, and then mix with paleo mayonnaise.
3. Add in the tuna, olives, scallion, and diced green chiles to the avocado-mayonnaise mixture.
4. Place big spoonful of tuna salad with several slices of cucumbers on a large leaf of lettuce, wrap it and enjoy it! Or if you want to use a fork then cut up (2 cups per serving) large leaf lettuce or greens with sliced cucumbers and put on plate. Then add the Tuna salad on top. Remember to Eat lots of veggies .... :)

Paleo Mayo for Tuna
1. 1 egg (at room temperature)
2. 2 tbsp lemon juice
3. 1 tsp rosemary
4. 1 tsp oregano
5. ½ tsp sea salt
6. 1 cup light olive oil (not EVOO – the flavor will be too strong)
7. This recipe will make approximately 24 1tbsp servings
1. Add egg, lemon juice, rosemary, oregano, and sea salt to a mixing bowl.
2. Whisk together with an electric mixer on low until well blended. Don’t turn off the mixer at any point during this process.
3. While still whisking, slowly add in your olive oil. Slow is the key word here. Like, one little drizzle at a time slow. Slowly but surely, you’ll see the emulsion start to form. Once you see the emulsion forming, continue to add in your olive oil just as slowly until your mayonnaise reaches the desired consistency.
4. Refrigerate in a glass jar and enjoy! Will last in the fridge approximately one week. Taste great as a dressing on other salads.


8:03:06 PM

Easy recipe below for Asparagus. Taste good with chicken or any other protein for dinner.

Suggest you eat 20% protein and 80% veggies to regain your health. See additional notes at the end of the recipe on alkaline diet to heal the infection and other health benefits.

Oven-Roasted Asparagus

• 1 bunch thin asparagus spears, trimmed
• 3 tablespoons olive oil
• 2 or 3 clove garlic, minced (the more the better)
• 1 teaspoon sea salt
• 1/2 teaspoon ground black pepper
• 2 tablespoon lemon juice

• Prep 10 m
• Cook 15 m
• Ready In 25 m
1. Preheat an oven to 425 degrees F (220 degrees C).
2. Place the asparagus into a mixing bowl, and drizzle with the olive oil. Toss to coat the spears, then sprinkle with garlic, salt, and pepper. Arrange the asparagus onto a baking sheet in a single layer.
3. Bake in the preheated oven until just tender, 10 to 15 minutes depending on thickness. Add lemon juice just before serving.

• Cook's Note
• Before cooking remove woody ends, grab stalk of asparagus at either end and bend until it snaps. It will naturally snap where it starts to get tough.
• Tip
• Aluminum foil on baking pan can be used to keep food moist, cook it evenly, and make clean-up easier.
• Buying tips
• Asparagus is commonly sold in bundles of about a pound, standing upright in a try of water. Select bright green asparagus with closed, compact, firm tips. A rich green color should cover most of the spear. Stalks should be almost as far down as the green extends. Try to buy stalks that are equally thick so they cook evenly. If the tips are slightly wilted, freshen them up by soaking them in cold water. Avoid tips that are open and spread out, moldy or decayed tips, or ribbed spears (spears with up-and-down ridges or that are not approximately round). Those are all signs of aging, and indicate tough asparagus and poor flavor.
• Storing fresh asparagus - To make sure they keep their freshness, stand asparagus bundles in about 1-inch of water in a jar or shallow tray and keep them in the refrigerator. Cook the asparagus spears with 2 or 3 days of purchase.

• Benefits to your health
Why Alkaline - Infection is acid so to get healthy one wants to add alkaline type foods to their diet to restore PH levels. Looking at the alkaline food chart you will see that asparagus is a great option. http://www.acidalkalinediet.net/acid-alkaline-food-chart.php.
So Eat Lots of Vegetables!!!! - This normalizes your alkalinity, which yeast, fungi, parasites and other invaders do not like. Suggest you eat 2 or 3 cups of veggies at each meal to help replenish and detox your body to clear the infection.
• Also great items found in this recipe are olive oil, garlic and lemon:

Garlic has powerful antifungal properties to attack yeast, while also preserving and boosting the good bacteria in your digestive system. Garlic stimulates the liver and colon, giving it a potent detoxifying effect on the body. Detox is very good to get rid of infection. If you love garlic, then use it liberally to flavor your food. Garlic naturally inhibits the growth of molds and yeasts. In fact, it contains allyl alcohol, which utterly destroys yeast… like a beast. Trust me, you need to eat garlic.

Olive oil contains a plant chemical named Oleuropein, which is found in both olive oil and olive leaf extract (found in the protocol). It contains powerful anti-fungal properties and stimulates your immune system response to yeast. It has also been shown to help stabilize blood sugar levels – this is important for because elevated blood sugar levels can feed your yeast overgrowth. The better olive oils are stored in dark glass bottles rather than clear or plastic containers.

The health benefits of lemon include treatment of throat infections, indigestion, constipation, dental problems, and fever, internal bleeding, rheumatism, burns, obesity, respiratory disorders, cholera and high blood pressure, while it also benefits hair and skin care. Known for its therapeutic property since generations, lemon helps to strengthen your immune system, cleanse your stomach, and it is considered a blood purifier. It is full of great vitamins and the one fruit you should be sure to add to your diet to regain health. It is very alkaline choice. Squeeze some in glass of water and drink often.


1:42:36 PM

Below makes a very good dinner. I usually bake chicken a head of time and put in freezer until I need it for a recipe.
I hope you like it!

Chicken Pot Pie

Prep time: 20 minutes
Cook time: 20 minutes
Total time: 40 minutes
Yield: Serves 4 to 6

• 2 Tbsp. oil, such as coconut or olive
• ¼ cup onion, minced (heaping cup since onions have so many benefits)
• 1 leek, white part only, thinly sliced (or use 6 to 8 green onions)
• 8 asparagus spears, cut into 1 inch pieces (.5 to 1 cup – see below for other veggie options)
• 1 yellow squash, halved lengthwise, thinly sliced (1 to 1.5 cup – also, can replace or add zucchini and or red bell pepper. Total of 2 to 2.5 cups veggies is best if like to absorb the broth, if like more liquid then use less veggies )
• 2 cups chicken stock, plus an additional cup if needed
• ¼ cup coconut milk
• 1 Tbsp. arrowroot powder
• ½ tsp. salt
• ½ tsp. pepper
• 2 to 3 cups cooked chicken, cubed (use breast or tenders - cook a head of time)
• 1 Tbsp. fresh parsley, minced
• 1 tsp. fresh tarragon, minced (or replace with basil, or rosemary)
• cayenne pepper (optional)

• ½ cup coconut flour
• ½ tsp. baking soda
• ½ tsp. salt
• ½ tsp. pepper
• 4 eggs
• ½ cup coconut oil, melted
• ¼ cup coconut milk
• 2 tsp. apple cider vinegar
• Minced parsley for garnish

1. Heat oil in a large skillet over medium heat. Add onion, leek, yellow squash and asparagus. Sauté until tender, about 5 to 6 minutes. Add 2 cups chicken stock and coconut milk, and bring to a gentle boil.
2. In a small bowl, add arrowroot powder and a tablespoon of cold water. Whisk to combine. Add gradually to vegetable mixture, stirring constantly, until mixture thickens. If your mixture becomes too thick, add a bit more stock or a little water, stirring constantly until you reach a desired consistency. Season with salt and pepper, then stir in cooked chicken (see below for easy recipe) and herbs. Pour pot pie filling into a 13 x 9 inch baking dish or two 8 inch pie pans, set aside.
3. Preheat oven to 400 degrees F (205 degrees C).
4. In a large bowl, add coconut flour, baking soda, salt and pepper. Whisk to combine. In a medium bowl, add eggs, coconut oil, coconut milk, apple cider vinegar and 2 teaspoons of water, then whisk until frothy. Pour liquid ingredients into bowl with dry ingredients, and stir to combine.
5. Spoon topping batter over pot pie filling in eight equal portions. Bake 20 to 25 minutes or until filling is bubbling and topping is deeply golden and a little crusty. Serve with a garnish of minced parsley and if like a dash of cayenne pepper; both parsley and cayenne have great benefits so be sure to try them.

1. Heat oven to 400°F and put rack in the middle.
2. Rub 9x9-inch glass baking dish with grape seed or olive oil.
3. Pat the chicken dry then brush both sides of chicken with olive oil and sprinkle with salt and pepper.
4. Bake uncovered 25 to 35 minutes or until juice of chicken is no longer pink when centers of thickest pieces are cut.
5. Cool chicken 10 to 15 minutes.


1:32:48 PM

Hello Everyone and Welcome,

Here's a new recipe submitted by Kathy

Mel, I just made the bessstt crackers from almond flour. Perfect snack or with anyyythiing! Even a noodle! Want the recipe, great with tomatoes too. Make a 1/2 batch to start...this is a full recipe...

3c almond flour (unblanched better)
1 1/2 t salt, (kosher, Himalayan good and pink)
1c seeds, sesame or a spice or onion chunks, anything, but I omitted this, my first try
2 eggs, whisked
2T olive oil

Mix it all together and make 2 balls of dough.
Get out your 12"x16" cookie sheet, approx., and, cut 2 pieces of parchment paper, size of cookie sheets. Well put 1 ball of dough on sheet and flatten a bit, put parchment paper on top and roll out to 1/8", very thin, and bake 10-12 minutes at 350 degrees.
You can cut into desired size with pizza cutter or knife, but I just baked it and break off a hunk. You could get fancy and do anything with shape, oh boy, so tasty. Have a good day!

This is great base for adding other ingrediants, stevia to sweeten with dark chocolate (unsweetened) powder or, cinnamon, garlic or onion to spice it up, just use your imagination.
Mel **

1:30:37 PM

Hello Everyone and Welcome,

We have decided to start this new thread to make it easier to bring new recipes forward for all of you before permanently moving them to the recipe section. It is therefor our hope that you will use this thread throughout the coming year to help us expand our recipe section.

God Bless You All, Never Ever Give Up Hope,