Nutrition & Recipes
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Sugar Substitute (Homemade Truvia)

Sugar Substitute (Homemade Truvia) | Nutrition & Recipes |
Blog post at Whole New Mom :

One of the hardest things about low carb baking is the finding sugar substitutes - and paying for them.

There are tons of options on [..]
Kathy Heidebrecht's insight:

1 cup erythritol
1/2 tsp stevia extract powder


1.  Combine ingredients in a bowl.

 Use as a 1:1 replacement for sugar in baking and otherwise.

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Teff Waffles or Pancakes

Teff Waffles or Pancakes and Caramelized Bananas


1 1/2 c teff flour
2 1/2 tsp baking powder (See my Homemade Corn and Aluminum-Free Baking Powder)
1 T healthy sweetener (granulated or liquid)
1/2 tsp natural salt (I recommend Real Salt)
1/2 tsp cinnamon
2 eggs, or equivalent substitute like my Powdered Egg Replacer
1 1/4 – 1 1/2 cup buttermilk (I substitute 1 Tbsp lemon juice or vinegar plus additional milk substitute to equal this amount of liquid)
6 Tbsp melted coconut oil (or other healthy fat)
1 tsp molasses (optional) You can use additional candida friendly sweetener if desired)


1) Mix teff through cinnamon in large bowl.

2) Mix the remaining ingredients in a separate bowl.

3) Add the wets to the dries. Start with the 1 1/4 cups of the buttermilk and add the additional 1/4 cup if the mixture is too thick.

4) Drop onto pre-heated skillet or waffle iron prepared according to manufacturer’s instructions.

Serve with Caramelized Bananas if desired. Here’s how —

Split 3 large bananas in half lengthwise and cook in 3 Tbsp coconut oil with 3 Tbsp granulated sweetener. Cook for 2-3 minutes over medium-high heat. Flip and cook on other side for 2 minutes. Serve on top of waffles or pancakes. Yum!
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Coconut Flour Kit Kat Bars

Coconut Flour Kit Kat Bars | Nutrition & Recipes |
Homemade Kit Kat Bar Recipe
Recipe by: Megan Olson
With a buttery, coconut-based crust reminiscent of a shortbread cookie, a sweet, gooey caramel sauce in the middle and rich dark chocolate on top, these magical bars come together in one delicious crunch!

For the crust layer:

1 cup coconut flour
½ cup coconut oil, melted
3 T honey

For the caramel sauce layer:

1 cup dates, pitted and soaked in water
1 T unsweetened coconut milk
1 t vanilla extract
1 T coconut oil, melted

For the chocolate layer:

½ cup dark chocolate
½ t coconut oil, melted


Place dates in a large bowl and fill with water to soften 1-2 hours.
Drain water from dates, set aside.
In a small bowl, combine melted coconut oil, honey and coconut flour until it becomes a gooey mixture.
Place the dough in plastic wrap 20 minutes to set. Do not place in the refrigerator or the coconut oil will harden and separate from the dough.
While the dough settles, preheat oven to 350oF. Line a 9x5-inch loaf pan with parchment paper, allowing the paper to hang over the edges for easy removal.
Transfer the crust mixture to the pan and spread into an even layer into the corners of the pan.
Place crust in the oven to bake 10 minutes until slightly raised and browned. Cool crust 30 minutes before proceeding.
While the crust bakes, place the dates in the microwave to warm 1-2 minutes. Then add all ingredients for the caramel layer in a blender, placing the dates in first.
Blend on high until the ingredients are broken down and becomes a sticky, smooth mixture.
Spread the caramel sauce into an even layer over the crust. Place in refrigerator for 2 hours.
Once set, make the chocolate layer by melting chocolate and coconut oil in a small saucepan over low heat.
Spread the chocolate into an even layer over the bars. Place back in the refrigerator to set 1 hour.
Remove from the refrigerator and gently lift the bar out of the pan with the parchment paper and place on a hard surface. Slice into 12 bars using a large knife.

Pro Tip: When slicing the bars, be sure to slice the bars in one stroke versus rotating the blade front to back, as that will break the chocolate.
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Cookie Dough Dessert

Cookie Dough Dessert | Nutrition & Recipes |
(15oz) can garbanzo beans (chickpeas) drained and rinsed
¼ cup nut butter (peanut, almond or sunflower)
1 Tablespoon raw honey (or more, add to taste)
20 drops liquid stevia (or more, add to taste)
2 Tablespoons flax meal
1 Tablespoon vanilla extract
1 Tablespoon coconut milk
¼ teaspoon sea salt
¼ cup stevia-sweetened chocolate chips (Lily’s brand)


In a food processor, combine the garbanzo beans, nut butter, honey, stevia, flax, vanilla, coconut milk and sea salt. Blend until smooth and creamy. Taste for sweetness, if needed add more honey or stevia.
With a large spoon, mix in the chocolate chips. Enjoy immediately or chill until you’re ready to serve. Enjoy!
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Fluffy Cornbread Pancakes

Fluffy Cornbread Pancakes | Nutrition & Recipes |

1/3 cup + 1 tbsp milk of choice
1 tbsp oil or additional milk of choice
1 tsp white or apple cider vinegar
pinch uncut stevia OR 1 tbsp maple syrup (If using maple syrup, omit 1 tbsp of milk)
1/2 cup corn kernels, fresh or canned or frozen (50g)
1/4 cup fine cornmeal, whole-grain if desired (40g)
1/4 cup oat flour (To make oat flour, grind oats in a food processor until a fine flour forms) (30g)
1/2 tsp baking powder
1/4 tsp salt
1/8 tsp baking soda

Total Time: 20m
Yield: 8-10 pancakes

*If you want savory pancakes, feel free to omit the sweetener and add some garlic, chives, nutritional yeast, cheese-style shreds, onion powder, or any other spices you wish.

Whisk together the first 4 ingredients, then let sit for at least 5 minutes. In a separate bowl, stir together all remaining ingredients. Pour dry into wet, stir to form a batter, then let thicken in the fridge 10-12 minutes (important). Grease a non-stick skillet very well, then turn heat to low. Cook pancakes on low about 2 1/2 minutes, then flip for another minute. It’s a good idea to re-grease the pan after each batch.
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Salt Baked Potatoes

Salt Baked Potatoes | Nutrition & Recipes |
Wash and dry Idaho Russet Potatoes.
2) Pour salt into a 9×13 baking dish. Nestle potatoes in the salt, equal distance apart.
3) Optionally, add a capped head of garlic and herbs of your choice to the salt.
4) Cover the baking dish with aluminum foil and bake in a preheated 450(F) oven for one hour, fifteen minutes.

Salt Baked Potatoes Recipe
5) Remove baking dish from the oven and preheat oven for a second time to 500(F).
6) Remove foil from baking dish and remove garlic from salt. Squeeze garlic from husk if using for butter.
7) Brush the tops of each potato with olive oil and return, uncovered, to preheated 500(F) oven. Bake for 15-20 minutes more.
8) When the potatoes are done, use a clean towel to chip excess salt from the bottom of each potato. Serve immediately with your favorite toppings.
9) For added instruction and entertainment, watch the How to Make Salt Baked Potatoes Video.
10) Share and enjoy.
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Cheesy Mexican Black Bean Quinoa Casserole

Cheesy Mexican Black Bean Quinoa Casserole | Nutrition & Recipes |

Kathy's notes:  Made this Oct 2016.  Since I used my own frozen beans and corn and cooked tomatoes-I found it needed more liquid. Would double the tomato sauce or add more water. 


1 cup uncooked quinoa (155g)
2 tsp chili powder
1/2 tsp cumin powder
1/4 tsp garlic powder
1/4 tsp salt
1 can black beans, or 1 1/2 cups cooked
1 can corn, or 1 1/2 cups cooked
1 cup crushed tomatoes, canned or fresh
1 bell pepper, diced (1 cup)
1/2 cup onion, diced
1 cup cheese, such as Daiya vegan, OR nutritional yeast
1 cup water

Total Time: 1h
Yield: 6-8 servings

Preheat oven to 350 F. Line an 8-inch pan with parchment paper, and set aside. Drain the beans and corn. In a large bowl, combine all ingredients until well-mixed. Spread into the prepared pan, and bake on the center rack 28 minutes. Without opening the oven door even a little, turn off the heat and let the casserole sit in the closed oven for an additional 25 minutes. Remove, and serve. The casserole will firm up more overnight as well – store leftovers covered in the fridge for 3-4 days.

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Buttery Carmelitas Coconut Flour Recipe

Buttery Carmelitas Coconut Flour Recipe | Nutrition & Recipes |
f you love caramel and chocolate, then these buttery carmelitas are made for you!

For the bottom layer:
1 ¾ cup dates, pitted and soaked
½ cup raw cashews, soaked
1 cup raw almonds
½ cup coconut flour
1 T cocoa powder
2 T maple syrup
4 T melted coconut oil
2 T cashew butter
1 t almond or vanilla extract
For the top layer:
½ cup melted coconut oil
1/3 cup cocoa powder
¼ cup maple syrup


Drain water from dates and cashews, and then transfer to a blender. Add raw cashews, almonds, coconut flour, cocoa powder, maple syrup, coconut oil, cashew butter and almond extract.
Blend on high until a smooth and creamy mixture appears.
Line an 8x8 baking pan with parchment paper, allowing the paper to hang over the edges of the pan for easy removal.
Transfer the bottom mixture to the pan. Spread into an even layer and place in the freezer for 1 hour.
Clean blender, then add the ingredients for the top layer. Blend on high until a silky, creamy mixture appears.
Remove the baking pan from the freezer and top with the chocolate, spreading into an even layer.
Place the pan in the freezer 2-3 hours or until layers harden.
Remove from the freezer and gently lift out of the pan with the parchment paper. Place on a hard surface to slice into 16 bars.

Pro Tips:

To separate the bottom layer into two layers, use 1 cup of soaked dates for the nut and coconut layer and ¾ cup of soaked dates for the caramel sauce layer.
To make slicing easier, thaw for 10 minutes prior to cutting into bars.
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Apple Pull Apart Bread (Gluten Free Vegan) -

Apple Pull Apart Bread (Gluten Free Vegan) - | Nutrition & Recipes |

Here is my all purpose whole grain blend: Author: Laura @ Petite Allergy Treats Whole Grain Gluten Free Flour Mix Makes 4 1/2 Cups

1 1/2 cups teff flour

1 1/2 cups millet flour

3/4 cup tapioca starch

3/4 cup potato starch

Basic White Gluten Free Flour

2 cups brown rice flour

1 cups white rice flour

3/4 cup potato starch

3/4 cup tapioca starch

Gluten Free Whole Grain White Flour Hybrid

Makes about 4 1/2 cups

2 cups brown rice flour (I use Bob’s Redmill)

1 cup white rice flour

1/2 cup teff flour

1/2 cup tapioca starch

1/2 cup potato starch


3 cups gluten free white all purpose flour mix-not sure which from above
1¼ cup + 2 tbsp milk of choice
1 rapid yeast packet or 2½ tsp
3 tsp xanthan or guar gum (omit if mix already contains gum)
½ tsp salt
¾ cup sugar
2 Tbsp melted vegetable shortening + extra for parchment paper


3 Tbsp shortening
3 small apples (thinly cut)
¾ cup brown sugar
2½ tsp cinnamon

Glaze (optional)

1 cup powdered sugar
4 tsp water


Heat ¼ cup of milk of choice to 100 degrees. Add yeast and set aside for until foaming.
Mix all dry ingredients for the dough. Combine yeast, melted shortening and remaining milk of choice.
Vigorously mix ingredients by hand for 10 minutes or stand mixer for 5 minutes to help activate gum. Cover bowl and let dough rest for 10 minutes. Work on apples while waiting.
Wash, peel and core apples. Thinly slice apples into small bite size bits, set aside until needed.
Lightly grease a sheet of parchment paper the size of a baking sheet. With greased hands, gently press out dough to form a rectangle approximately 16x20 inches.
Lightly spread shortening over entire dough. Mix cinnamon and brown sugar and evenly sprinkle over entire dough (reserve 2 Tbsp for sprinkling on top)
Slice dough into 6 equal rows lengthwise (right to left) and 4 equal columns width wise (top to bottom)
Gently drop apple bits over entire dough in a single layer. (You'll have a little apples left over)
Carefully move each square into a 9 x 5 inch bread pan stacking upon one another. For the last end piece, make sure the filling side is down so the it won't stick to the pan. Sprinkle with remaining filling.
Cover with plastic and allow to rise in a warm area for 20 minutes. (do not allow dough to double in size or risk collapse during baking)
Bake at 375 degrees for 30-35 minutes or until top turns golden brown and internal temp reaches 190 degrees F. Remove from oven and allow to sit in the pan to steam another 10 minutes before removing to fully cool on a wire rack.
Top with glaze. Enjoyed best the first day.

It's important to slice the dough before placing the apples on top to help avoid holes/depressions where the apples being pushed down. Don't overload with too many apple slices there will be left over apples. Quickly stack dough into bread pan, not stuffing. Not all the dough may be used. You want it loose enough where the dough can expand and rise a bit before baking. Turning the end piece filling side away from the pan help cause less sticking.

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Stir Fried Cauliflower Rice

Stir Fried Cauliflower Rice | Nutrition & Recipes |
2 heads cauliflower
2 Tablespoons olive oil, divided
½ red onion, chopped
1 red bell pepper, seeded and chopped
2 carrots, peeled and chopped
1 cup snap peas, cut into 1-inch pieces
1 cup fresh shiitake mushrooms, stems removed and sliced
1 Tablespoon fresh garlic, minced
1 Tablespoon fresh ginger, minced
2 eggs, beaten
2 Tablespoons mirin
3 Tablespoons coconut aminos
1 Tablespoon sesame oil
Sea salt
Black pepper
2 Tablespoons fresh scallions, chopped for garnish


Bring a large pot of water to boil. Remove the leaves and stem from the cauliflowers and cut into large florets. Place the florets in the boiling water. Drain after 5 minutes. Run the soft florets through a food processor using the grating attachment. Set aside.
Dry the pot and place it over medium high heat. Add 1 Tablespoon of the olive oil. Add the onion, bell pepper and carrots. Cook, stirring often, for 6 minutes, until tender. Add the snap peas and mushrooms and continue to cook for another 4 minutes. Transfer the veggies to a bowl and wipe out the pot.
Place the pot back over medium high heat. Add the remaining 1 Tablespoon of olive oil, garlic and ginger. Cook for 3 minutes, until fragrant. Add the grated cauliflower, stir and cook for 4 minutes. Create a well in the center of the cauliflower rice and pour in the beaten eggs. Mix until fully incorporated with the cauliflower rice.
Add the mirin, coconut aminos and sesame oil to the pot, mixing well. Add back in the veggies and mix to combine. Season generously with salt and pepper and continue to cook for another 3 minutes. Serve with sliced scallions as garnish. Enjoy!
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Foolproof Dry Rubbed Oven Ribs - Rock Recipes

Foolproof Dry Rubbed Oven Ribs - Rock Recipes | Nutrition & Recipes |
Enjoy these foolproof dry rubbed oven ribs any time of year. These have a perfectly seasoned dry rub & are very slowly oven roasted to succulent perfection.
Serves: Make as many or as few as you like or your oven can hold.
For the Dry Rub

3 tbsp paprika
2 tbsp smoked paprika
2 tbsp chili powder
3 tbsp kosher salt
1 tbsp powdered ginger
1 tbsp chipotle powder
6 tbsp brown sugar
1 tbsp black pepper
1 tbsp ground nutmeg
1 tbsp ground oregano
1 tbsp ground thyme
1 tbsp ground coriander
2 tbsp dry mustard powder
2 tbsp garlic powder
3 tbsp onion powder
1 tsp ground cumin
1 tsp cinnamon

To make the dry rub

Mix together all ingredients well and store any unused dry rub in an airtight container in a cool place.Makes about 2 cups dry rub.

To prepare the ribs

There is a thin membrane called silver skin on the back of all pork ribs that I like to remove first. If left on, it will shrink during cooking and cause the ribs to curl. It also prevents the spice mix from seasoning the underside of the ribs. I push a butter knife between the silver skin and the first bone on the rack of ribs to loosen the skin, then I poke my finger into the slit the knife has made, grasp the silver skin and pull it off all the way down the length of the rack of ribs.
Liberally rub the spice mix all over the surface of the pork ribs on both sides. Cover with plastic wrap and place in the fridge for several hours or as I prefer, overnight.
Place the ribs, uncovered, on a wire rack over a baking sheet and place in a 225 degree F oven for 8-9 hours depending on the thickness of the ribs.
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Fire-Roasted Tomato Salsa Recipe

Fire-Roasted Tomato Salsa Recipe | Nutrition & Recipes |
Fire-Roasted Tomato Salsa

This recipe makes approximately 8 cups of fresh salsa! You can easily freeze it to have a little taste of summer in the dead of winter. Simply pour the salsa into any wide-mouthed jar (I have one wide-mouthed jar pictured above), such as a 12-ounce jam jar, glass nut-butter jar (cleaned well), or wide-mouthed pint or quart jars. Leave at least an inch of space for expansion and freeze with the lids OFF. Then add a lid to each jar once frozen. This will prevent the jars from cracking as the liquid expands. To use, simply place a jar in your refrigerator to thaw, then serve.

4 to 5 pounds roma tomatoes
1 small red or sweet onion, ends trimmed, peeled, and quartered
6 to 8 garlic cloves, peeled
1 to 4 jalapeño or serrano chilies, ends trimmed
1 large bunch cilantro
2 to 3 tablespoons raw apple cider vinegar
1 to 1 1/2 teaspoons sea salt
1/2 to 1 teaspoon chipotle chili powder

Preheat your oven to broil. Place your oven rack about 3/4 of the way to the top. You don't want them directly beneath the broiler, just at that sweet spot so they can cook without becoming completely charred. Place the tomatoes onto a large, rimmed cookie sheet. Cook for 10 to 12 minutes then remove the pan and flip each tomato over using a fork or tongs. Then cook for about 10 to 12 minutes more. You will want to watch carefully to make sure that the tomatoes are cooking properly as each oven can vary (see my photo below). Remove from oven and let cool completely.

In a food processor fitted with the standard "s" blade (I use a 14-cup size, if you have a smaller one you may need to process everything in batches and then mix together in a large bowl), add the onion, garlic cloves, chili peppers, and cilantro; pulse to finely chop the ingredients, being careful not to over-process. Then add the roasted tomatoes, cider vinegar, salt, and chipotle chili powder. Pulse/process to combine ingredients and break down tomatoes. Taste to see if your salsa needs more heat. If so, either add 1 to 2 more fresh chili peppers or extra chipotle chili powder. Add more salt if necessary.

Pour salsa into glass jars (I use a wide-mouth funnel to make this part really easy). Store salsa in the refrigerator for up to three weeks, or up to six months in the freezer.

Yield: 8 cups

Variation: Replace the apple cider vinegar with the juice from one to two limes
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Southern Potato Salad

Southern Potato Salad | Nutrition & Recipes |
6 organic, free-range eggs
5 red potatoes and 5 medium-sized sweet potatoes
1 stalk celery, diced
1 cup Veganaise ® grapeseed oil or mayonnaise
1 pickle, diced
1⁄3 cup dill or sweet pickle relish
2 tablespoons prepared honey or yellow mustard
1 teaspoon Himalayan sea salt
1⁄4 teaspoon white pepper, ground
1⁄4 teaspoon dried dill
1⁄8 teaspoon paprika
1⁄8 teaspoon celery seed
Dried dill to garnish
Paprika to garnish


Place the eggs into a saucepan in a single layer and fill with water to cover the eggs by 1-inch.
Cover the saucepan and bring the water to a boil over high heat.
Remove from the heat and let the eggs stand in the hot water for 15 minutes.
Pour out the hot water; cool the eggs under cold running water in the sink and put in ice cubes.
Peel and chop the cooled eggs with an egg slicer.
Slice them in both direction to create dices.
Place the potatoes into a large pot and cover with water.
Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer until tender, 15-20 minutes.
Drain and refrigerate until cold.
Peel and cube once cold.
Stir together celery, Veganaise ® grapeseed oil or mayonnaise, pickle, relish, mustard, sea salt, pepper, dill, paprika, and celery seed in a large mixing bowl.
Add the eggs and potatoes; stir until everything is evenly mixed.
Place in serving bowl.
Cover and refrigerate at least 2 hours before serving.
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Dairy Free Scalloped Potatoes

Dairy Free Scalloped Potatoes | Nutrition & Recipes |
8 potatoes, pared and thinly sliced (8 cups) or can easily be put through a thin sliced option on the food processor (use a combination of organic sweet & red potatoes)
3 tablespoons chopped onion or 2 tablespoons dried

White Sauce

4 tablespoons organic butter or coconut oil
3 tablespoons all-purpose gluten-free flour
2 teaspoons pink Himalayan sea salt
4 cups coconut milk


Combine the sweet and red potatoes so each type are evenly distributed.
Place half the potatoes in a 2-quart casserole dish.
Cover with half the onion and half the sauce.
Repeat layers.
Bake uncovered at 325°F for 2 hours.
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Veggie Noodles Smothered in Dairy-Free Alfredo Sauce

Veggie Noodles Smothered in Dairy-Free Alfredo Sauce | Nutrition & Recipes |
Spaghetti Squash Noodles Smothered in Dairy-Free Alfredo Sauce
Recipe by: Megan Olson
Tender, roasted spaghetti squash smothered in a savory vegan cream sauce and topped with crispy, salty bacon.

Dairy-free Alfredo Sauce:

1 clove garlic
1/4 t parsley
1/4 t basil
¾ cup unsweetened coconut milk
½ cup cashews, soaked in water up to one hour
¼ cup nutritional yeast

Spaghetti Squash:

1 medium spaghetti squash, sliced lengthwise in half with seeds removed
1 T coconut oil
Salt and pepper, to taste


Two slices bacon, cooked
½ t crushed red pepper flakes
1 T chopped parsley


Preheat oven 375°F. Prepare a baking sheet with parchment paper.
Place sliced spaghetti squash on the baking sheet. Divide coconut oil and pour over each half, then sprinkle with salt and pepper. Flip squash so that the flesh side is facing down towards the pan. Cover with foil.
Bake 40-45 minutes.
Remove from oven. Discard foil and let cool.
Using a fork, scrape squash flesh to create “noodles.”
Drain cashews. Add cashews and all sauce ingredients to a blender. Blend on high until a thick mixture appears.
Pour the sauce over the squash, dividing it between the two halves.
Break up the bacon and sprinkle over the sauce. Top with crushed red pepper flakes and parsley.

Pro Tip: When making the sauce, add more nutritional yeast to make it extra creamy!
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Healthy Pumpkin Pie & Coconut Whipped Cream

Healthy Pumpkin Pie & Coconut Whipped Cream | Nutrition & Recipes |


½ cup coconut palm sugar
1 teaspoon cinnamon
½ teaspoon sea salt
½ teaspoon ground ginger
¼ teaspoon ground cloves
2 large eggs
1 can (15 oz.) 100% Pure Pumpkin
1 can (13.5 oz.) full fat coconut milk (if you like denser pie, only use half of can)
1 unbaked 9-inch pie shell


Preheat oven to 375 degrees.
Combine all filling ingredients in a bowl and puree with a stand or hand mixer.
Pour filling ingredients into pie shell.
Bake for 40 to 50 minutes (or longer) or until knife inserted near center comes out clean.
Cool on wire rack for 2 hours. Serve immediately or refrigerate.
Top with whipped cream before serving.

Filling may yield two pies depending on your pie dish or crust. ***Please choose all organic ingredients if possible***

4.3 from 30 reviews
Food Babe's Homemade Almond Flour Crust

Prep time
10 mins
Total time
10 mins

Serves: 8

2 cups almond flour
½ teaspoon sea salt
2 tablespoons coconut palm sugar
6 tablespoons unsalted butter
1 egg


Preheat oven to 375 ºF and adjust rack to middle position.
Place almond flour, sea salt, egg, and coconut sugar in the bowl of a food processor. Process a few times to combine.
Add the butter and pulse
Wrap the dough in a piece of plastic wrap and press into a 9-inch disk.
Refrigerate for 30 minutes.
Remove plastic wrap from the dough.
Press dough onto bottom and up the sides of a 9-inch buttered pie dish. Crimp edges of crust.
Add pumpkin pie mixture or filling of your choice and bake for the directed time.

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Buckwheat Cinnamon Raisin Bread

Buckwheat Cinnamon Raisin Bread | Nutrition & Recipes |
Wet Ingredients:
2 ½ cups warm water (105 to 110 degrees F)
1 tablespoon dry active yeast
1 teaspoon maple syrup or organic cane sugar
2 tablespoons extra virgin olive oil or melted butter
4 tablespoons maple syrup
⅓ cup ground chia seeds
⅓ cup psyllium husks

Dry Ingredients:
3 ½ to 4 cups freshly ground buckwheat flour
½ cup arrowroot powder
2 tablespoons cinnamon
1 ¼ teaspoon sea salt
½ to 1 cup raisins

Place the warm water in a bowl or 4-cup liquid glass measure. Add the yeast and the teaspoon of maple syrup or sugar, whisk together. Let rest for 5 to 10 minutes to activate the yeast. The mixture should get foamy or bubbly. If not, dump it out and start over.

While the yeast is activating, mix together the dry ingredients in a large bowl (start with 3 ½ cups of the buckwheat flour).

After the yeast is activated whisk in the olive oil or butter, maple syrup, ground chia seeds, and psyllium husks into the water-yeast mixture. Let stand for no more than a minute or two to let the chia and psyllium release their gelatinous substances. Whisk again. If you let the mixture rest too long, you run the risk of it absorbing too much liquid.

Pour the wet ingredients into the dry and mix together with a large wooden spoon until thick. Turn dough out onto a floured wooden board. Add more buckwheat flour, a little at a time, until the dough holds together and isn’t too sticky.

For a round loaf, form dough into a ball and place onto a cookie sheet lined with parchment paper. Score the dough in a cross pattern to help control how the bread expands while baking later. You can also form the dough into a log and place into an oiled 9x5-inch glass bread dish. To make rolls, form dough into twelve equal-sized balls. This is the time to let children each knead and shape their own ball of dough. Place the balls into two oiled 9-inch pie plates. Cover with a damp towel and place into a warm spot to rise. Let dough rise for 45 to 60 minutes. Rising time will depend on the temperature of the environment around the dough.

Preheat the oven to 350 degrees F. Bake bread for 55 to 60 minutes. Bake rolls for 25 to 30 minutes. Cool for about 10 minutes and then serve.

Yield: 1 loaf of bread or 1 dozen rolls
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Paleo Pumpkin Pie with Walnut Crust

Paleo Pumpkin Pie with Walnut Crust | Nutrition & Recipes |
Made with coconut milk, maple syrup and a grain-free walnut-date crust, this tasty pie is easy to throw together.

For the Crust:
15-18 pitted dates
3 cups raw walnuts
½ t ground cinnamon
For the Filling:
2 large eggs, room temperature
1 cup coconut milk
1 can pureed pumpkin
½ cup maple syrup
1 t vanilla extract
1 t cinnamon
½ t ground ginger
¼ t cardamom
¼ t allspice
¼ t salt


Preheat oven to 350ºF.
Add the ingredients for the crust into a blender, pulsing until it turns into crumbs. Note that it should be a bit sticky and not to crumbly. You may need to add more dates to the mixture until it’s crust-like.
Transfer the crust to a 9-inch round baking pan or pie dish, pressing the crust into the bottom of the pan evenly with your hand.
Using the same blender, add the ingredients for the filling. Blend until smooth.
Pour the filling over the crust, then bake for 45-55 minutes until lightly browned around the edges.
Remove pie from the oven and cool 30 minutes at room temperature before covering and placing in the refrigerator to chill before eating.
Serve with homemade whipped coconut cream and cinnamon.
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Keto Grain-free Hemp Heart Porridge: Just Nuts + Seeds!

Keto Grain-free Hemp Heart Porridge: Just Nuts + Seeds! | Nutrition & Recipes |
1 cup non-dairy milk
½ cup Manitoba Harvest Hemp Hearts
2 tablespoons freshly ground flax seed
1 tablespoon chia seeds
1 tablespoon xyltiol or 5 drops alcohol-free stevia
¾ teaspoon pure vanilla extract
½ teaspoon ground cinnamon

¼ cup crushed almonds or almond flour


3 Brazil nuts
1 tablespoon Manitoba Harvest Hemp Hearts


Add all ingredients but the ground almonds and toppings to a small saucepan. Stir until combined, then heat over medium heat, just until it begins to boil lightly. No need to cover.
Once bubbling lightly, stir once over and leave to cook for another 1-2 minutes.
Remove from the heat, stir in crushed almonds, and drop into a bowl. Top with toppings and eat immediately.

Making Ahead: I have not tried making this keto recipe ahead of time and eating it later. I’m not sure if it would get too sticky?
Nut-free: If you can't do nuts, simply replace the ground almonds with crushed sunflower seeds or pumpkin seeds.
Digestion: If you're sensitive to nuts and seeds, you could try soaking the ingredients beforehand.
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Paleo Twix Bar

Paleo Twix Bar | Nutrition & Recipes |
Paleo Twix Bar
Recipe by: Amy Hunter
This Twix bar recipe has a creamy caramel sauce sandwiched between a coconut flour shortbread cookie and chocolate.

1/2 cup coconut flour
2 T arrowroot
1/4 t sea salt
2/3 cup grass-fed butter, melted
2 T honey
1 t vanilla extract
1 cup pitted dates, soaked in hot water for 20 minutes, and drained
1 t white vinegar
1/4 cup full fat coconut milk
1 t vanilla extract
1 T grass-fed butter, melted
Chocolate Sauce:
1/4 cup pitted dates, soaked in hot water for 20 minutes, and drained
1/2 cup full fat coconut milk
1 T cocoa powder


Preheat oven to 325°F. Line a baking sheet with parchment.
Whisk the coconut flour and arrowroot with the salt in a large bowl. Whisk the butter with the honey and vanilla, and add it to the flour. Stir until fully mixed and you have a thick, wet dough.
Pat the dough into a square about 1/2 inch thick on the parchment. Bake for 8-10 minutes, until very light golden brown.
While the cookie is baking, make the caramel. Blend the dates, vinegar, coconut milk, vanilla, and butter until a thick paste.
When the cookie is done and cooled, spread the caramel on top in an even layer. Transfer the pan to the freezer to firm up.
To make the chocolate sauce, put the dates and coconut milk in a blender and blend until smooth. Transfer to a small saucepan and bring to a boil. Reduce heat to a low simmer and simmer until thick and smooth. Stir in the cacao powder and stir until mixed in. Allow to cool completely.
Remove the cookie from the freezer, and cut into 1-2 inch bars. Cover each with the chocolate sauce and either serve immediately, or refrigerate until firm. Store leftovers in the refrigerator.
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Potato Casserole Lasagna {whole30}

Potato Casserole Lasagna {whole30} | Nutrition & Recipes |
Potato Casserole Lasagna {whole30}

Yield: 4-5 servings


4 cups marinara sauce (try this homemade sauce, or use a healthy jarred sauce)
1 lb. ground mild Italian sausage (or make your own)
8-10 medium red potatoes (or yukon gold potatoes)
Dried parsley, garlic powder and sea salt for sprinkling
Extra virgin olive oil


Preheat oven to 375°F. Lightly oil a 9"x9" baking dish, or four small oven-safe baking dishes. Set aside.
In a large skillet, brown the ground sausage draining off any excess liquids and fat. Add the marinara sauce, stir well to combine.
Peel the potatoes, if desired. Use a food processor with slicing blade attachment, or carefully use a mandoline to thinly slice the potatoes.
Add 1/3 of the sauce to the bottom of the 9"x9" baking dish. Layer with potato slices in a single layer with the edges slightly overlapping as shown in photos above.
Sprinkle the potatoes with a little sea salt, dried parsley and garlic powder.
Repeat these steps (sauce, potatoes, seasonings) to form a total of three layers, making sure to sprinkle the potatoes with seasonings for each of the three layers.
Lightly brush olive oil evenly across the top layer of potato slices. Then lightly sprinkle with sea salt, dried parsley and garlic powder.
Bake uncovered for about 55-65 minutes, or until the potatoes are golden brown on top and are tender when pierced with fork. Allow to rest for about 10 minutes before serving. Enjoy!


Recipe Variation: If you're not dairy free, and you're not doing the Whole30, feel free to sprinkle each layer of potato slices with some fresh grated Parmesan cheese. Yum!
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Strawberry Avocado Spinach Salad

Strawberry Avocado Spinach Salad | Nutrition & Recipes |
For the Fresh Tarragon Dressing

¼ cup olive oil
3 Tablespoons golden balsamic vinegar
1 Tablespoon melted raw honey (OR 10 drops liquid stevia)
2 teaspoons lemon juice
2 Tablespoons fresh tarragon, minced
¼ teaspoon sea salt
dash of black pepper

For the Strawberry Avocado Spinach Salad

1 teaspoon olive oil
½ red onion, thinly sliced
8 cups baby spinach
8 strawberries, sliced
2 avocados, pitted and cubed
2 Tablespoons sliced almonds
sea salt
black pepper


Combine all of the dressing ingredients in a small bowl. Whisk until fully combined, set aside.
Place a small skillet over medium high heat. Add the olive oil and sliced onion. Cook for 8-10 minutes, adding a Tablespoon of water halfway through the cooking time. Once the water has evaporated and the onion is tender, remove from heat and set aside.
In a large bowl toss the spinach with the Fresh Tarragon dressing. Top with the sliced strawberries, cubed avocado, sliced almonds, caramelized onions and a sprinkle of sea salt and black pepper. Serve immediately. Enjoy!
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Pork Tenderloin with Caramelized Apples

Pork Tenderloin with Caramelized Apples | Nutrition & Recipes |

1 tbsp extra virgin olive oil
1 pork tenderloin (about 1 1/2 lbs.)
Salt and pepper
1 tsp smoked paprika
1/2 tsp garlic powder

For the apples

1 tbsp coconut oil
1 small white onion, peeled and diced
1 green apple, peeled and diced
2/3 cup orange juice
1/2 tsp cinnamon
Pinch of ground cloves
Pinch of salt
1 tbsp lemon juice
6 cups fresh spinach
Horseradish sauce, to serve


Preheat the oven to 425 degrees F. To cook the apples, melt the coconut oil in a saucepan over medium heat. Sauté the onion for 4-5 minutes until soft. Add the apple, cinnamon, cloves, salt, and 1/3-cup of orange juice. Cook for 5 minutes, stirring occasionally, and then add the remaining orange juice. Cook for 10 more minutes, and then add the lemon juice and a splash of water if necessary to prevent the apples from sticking to the pan. Cook about 5 minutes further until the apples are completely golden and caramelized.
Meanwhile, heat one tablespoon of olive oil in a large ovenproof skillet over medium heat. Season the pork generously with paprika, garlic, salt, and pepper. Sear for 6-8 minutes, turning to brown on all sides.
Transfer the skillet to the oven and cook for 15-20 minutes, until a meat thermometer registers 150 degrees in the thickest section of the meat. Transfer the pork to a cutting board and let rest for 5 minutes before slicing.
Place the washed, slightly damp spinach in a pot over medium-high heat and cover. Cook for 3-4 minutes until wilted.
To serve place a handful of spinach and caramelized apples onto a serving plate and top with slices of pork loin and a dollop of horseradish sauce.


Servings: 4
Difficulty: Medium

By Rebecca Bohl (
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BLT Quiche Tartlets

BLT Quiche Tartlets | Nutrition & Recipes |


Quiche Tartlets
1 Grain-Free Pie Crust dough, chilled (see recipe instructions)
5 large eggs
3 tablespoons coconut milk (or milk of your choice)
1/2 teaspoon sea salt
1/4 teaspoon fresh ground black pepper
1/4 teaspoon dried basil
1/4 cup leftover sauteed greens (or fresh spinach)
3-4 slices cooked bacon, fine chopped
2 green onions, sliced thin
4-5 small cremini mushrooms, fine diced
1 small plum tomato, sliced thin
Optional: 1/4 cup shredded sharp cheddar


Prepare the Grain-Free Pie Crust dough according to the recipe, except OMIT the honey called for in the recipe and replace it with one additional tablespoon of palm shortening instead.
Preheat oven to 325°F. Divide the chilled pie crust dough into four dough balls of even size. Place each dough ball into a 4-inch mini-tartlet pan. (If you’d like to make one large quiche in a 9-inch tart pan, see recipe note below.)
Press the dough evenly up the sides and along the bottom of the mini-tart pans. Poke bottom of crust with a fork. Place the tartlet pans on a baking sheet and carefully transfer to preheated oven. Bake for five minutes, just until the crust begins to puff up a bit. Remove from oven and allow to cool a bit on the stovetop. (Do not remove the tartlets from the baking sheet.)
Meanwhile, add the greens (or spinach), bacon, green onion and mushrooms into a small bowl, tossing well to combine. (Remember, you can substitute any of these veggies with whatever you leftovers you have on hand, or prefer. You can also substitute the bacon with crumbled sausage or omit the meat altogether to create a veggie quiche.)
Evenly divide the veggie mixture among the four mini-tartlet crusts. Then, place the eggs, milk and seasonings into a blender. Blend on low, just until combined. Evenly divide the filling among the four mini-tartlet crusts, making sure to not overfill. (Depending on the depth of the pans, you may have extra egg mixture leftover.)
Add a sprinkle of shredded cheddar, if desired. Top with a slice of tomato.
Carefully place the tartlets back into the oven to bake at 325°F for 20-25 minutes until center is set.
Remove from oven and allow tartlets to cool about 3-5 minutes, until pans are cool enough to touch. Remove tartlets from the pans and place on a bed of salad greens tossed with a just a touch of healthy salad dressing of your choice.


Recipe Variation: To make one large quiche, use a 9-inch tart pan. Increase eggs to 6 and increase coconut milk to 1/4 cup. Following remaining recipe instructions, making sure to add all of the veggies first, before pouring in the egg mixture. Be sure not to overfill. Pre-bake crust as noted in recipe instructions, increasing time to 8 minutes. Also increase quiche bake time to 25-35 minutes, until center of filling is set.

Grain Free Crust: 

2 1/4 cups blanched almond flour

1 Tbsp coconut flour

1/4 tsp unflavored gelatin, preferably grassfed

1/4 tsp sea salt

3 Tbsp palm shortening

1 Tbsp honey

1 large egg white


In a food processor, combine the almond flour, coconut flour, gelatin and salt. Pulse in the palm shortening, until it’s well incorporated. If you don’t have a food processor, use a pastry cutter (or two knifes) to cut the shortening into the flour. Add the honey and egg white and pulse until a dough ball forms. Carefully remove the dough and shape it into a disk. Wrap in plastic and place it in the fridge to chill for 20-30 minutes. Preheat oven to 325°F. Lightly oil a 9-inch pie dish with palm shortening. Once dough is chilled, remove it from the fridge and place it into the prepared pie dish. As shown in the photos below, starting with the sides of the dish, break off small strips of dough and press them along the edge of the dish to form a sturdy crust. (This will help keep your filling in place when you slice the baked pie.) Press the remaining dough evenly along the bottom of the dish to connect the bottom and sides together. Poke the bottom of the crust with a fork. Bake 12-14 minutes until crust is golden brown. Allow the crust to cool and then fill it as desired.

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Gluten Free Blueberry Buckle

Gluten Free Blueberry Buckle | Nutrition & Recipes |

¾ cup coconut sugar or honey granules or ½ cup agave
¼ cup soft organic butter or coconut oil
1 organic egg
½ cup canned coconut milk
1 teaspoon dried mint or 1 tablespoon fresh
1¼ cups all-purpose gluten-free baking flour
¼ cup coconut flour
2 teaspoons baking powder
½ teaspoon pink Himalayan sea salt
2 cups well drained blueberries


½ cup coconut sugar or honey granules or ⅓ cup agave
⅓ cups all-purpose gluten-free baking flour
½ teaspoon cinnamon
¼ cup soft organic butter or coconut oil


Mix natural sweetener, shortening and egg together thoroughly.
Stir in milk and mint.
Sift together flour, baking powder and sea salt and stir into sugar mixture.
Carefully blend in blueberries (I use frozen berries which stir in easily but increase baking time).
Spread mixture in a greased and floured 9 x 9 inch pan.
Sprinkle on topping.
Bake at 375° F for 45-50 minutes. If berries are still frozen when added, baking may take longer.


Blend sweetener, flour and cinnamon together.
Add butter and cut in until well blended.
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Gravy - Both Savory and Homemade

Gravy - Both Savory and Homemade | Nutrition & Recipes |
Reserved fat from the cooked turkey
Bragg™ Liquid Aminos
Rice starch or HolGrain all purpose gravy thickener
Pineapple, raw apple cider or press pressed juice
Herbes de Provence


Combine all ingredients in a medium pot and whisk until smooth.
Cook on medium heat over the stove until you achieve desired thickness, around 15-30 minutes. Serve with the turkey
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Sticky Keto Sesame Chicken Wings (sugar-free, low-carb + paleo)

Sticky Keto Sesame Chicken Wings (sugar-free, low-carb + paleo) | Nutrition & Recipes |
These wings have the flavor of the classic “sticky” sesame wing, but with none of the sugar. Meaning you can eat a bunch and not have to worry about the corresponding sugar high! I enjoyed the tahini dip alongside these wings, but it’s totally optional. If you want to go really crazy, you could toast the sesame seeds before sprinkling over top. Your choice!

Makes 1 lb (455 grams)

5 tablespoons Ellyndale® Organics Sesame Seed Oil, divided
2 tablespoons coconut aminos
1 teaspoon balsamic vinegar
1 small garlic clove, minced
1-inch (2.5 cm) fresh ginger root, minced
¼ teaspoon finely ground grey sea salt
pinch ground cayenne pepper

1 lb (455 grams) chicken wings

Optional Tahini Dip

¼ cup water
2 tablespoons tahini/sesame paste


¼ cup diced green onions
1 teaspoon sesame seeds


Place 3 tablespoons of the sesame oil, coconut aminos, vinegar, garlic, ginger, salt and cayenne pepper in a large container with a lid, and whisk to combine. Add chicken wings and seal with the lid. Set on the counter for 3 hours, or in the fridge overnight.
Preheat oven to 400°F (205°C) and set out your large cast iron pan, or line a baking sheet with parchment paper.
Reserving the marinade, place the chicken wings meaty side up on the prepared sheet. Drizzle with 1 tablespoon of sesame oil and transfer to the preheated oven. Cook the chicken wings for 30 to 35 minutes, or until tops are golden.
To prepare the tahini dip, 5 minutes before the wings are ready, transfer the reserved marinade to a small saucepan and add water, tahini, and the remaining 1 tablespoon of sesame oil. Cook on medium-low heat, whisking continually for 5 minutes, or until it has simmered for a minimum of 3 minutes.
Remove from the oven and transfer to a clean plate. Sprinkle the chicken wings with green onions and sesame seeds, and serve alongside the tahini sauce.

To reheat, either microwave or place in a cast iron pan and heat on the stovetop on medium heat, covered, for 5 minutes.
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