Nutrition & Recipes
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PB & J Coconut Flour Protein Pancakes!

PB & J Coconut Flour Protein Pancakes! | Nutrition & Recipes |
Creating health and happiness one dish at a time!
Kathy Heidebrecht's insight:

3 tablespoons coconut flour (21g)

1 tablespoon vanilla  protein powder (10g)

1 heaping tablespoon ground flaxseed (10g)

1/2 teaspoon baking powder

⅛ teaspoon salt

⅔ cup egg whites

1/4 teaspoon pure vanilla extract

1 tablespoon unsweetened almond milk (or other milk of choice)1 packet stevia (divided) (or 2 teaspoons of another sweetener of your choice)

1/2 cup frozen raspberries (65g) (divided)

1 tablespoon natural peanut butter


Serving size: entire recipe Calories: 319 kcal Fat: 9g Carbohydrates: 25g Sugar: 5g Fiber: 14g Protein: 33g

Steve Kingsley's comment, May 31, 2013 9:37 PM
Thanks for the recipe - will try it with Sugarlesse!
Steve Kingsley's curator insight, May 31, 2013 9:37 PM

Thanks for the recipe - will try it with Sugarlesse!

Steve Kingsley's curator insight, May 31, 2013 9:38 PM

Thanks for the recipe - will try it with Sugarlesse!

Nutrition & Recipes
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Scooped by Kathy Heidebrecht!

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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Ginger Snap Cookies

Ginger Snap Cookies | Nutrition & Recipes |
2 cups raw walnuts or pecans
¼ cup coconut flour
½ cup blanched almond flour
½ cup arrowroot starch
2 teaspoons baking soda
½ teaspoon sea salt
1 Tablespoon ground ginger
½ teaspoon ground cardamom
½ teaspoon black pepper
⅓ cup coconut oil
¼ cup coconut cream
¾ cup + ¼ cup coconut palm sugar divided
6 Tablespoons molasses
1 egg


Preheat the oven to 350 degrees F. Line a rimmed baking sheet with parchment paper.
Place the pecans in a dry skillet over medium heat and toast, stirring often, for 5 minutes until golden. Remove from heat and cool.
In a food processor pulse the pecans until finely ground. Add the coconut flour, almond flour, arrowroot, baking soda, salt, ginger, cardamom, pepper, oil, cream, ¾ cup sugar, molasses and egg. Pulse until fully combined.
Gather the dough into a ball, wrap with plastic wrap and place in the freezer for 20 minutes.
Place the remaining coconut sugar in a bowl. Roll the dough into 1 Tablespoon scoops and roll in the sugar. Place on the prepared baking sheet 3 inches apart do not press the dough down. Bake for 8-12 minutes until golden. Enjoy!
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Chocolate Ice Cream

Chocolate Ice Cream | Nutrition & Recipes |

2 (398ml each) cans full-fat coconut milk (or use my Easiest Coconut Milk)
13 Tbsp cocoa (for more health benefits, use raw cacao, or use carob for AIP)
½ tsp sea salt (I use Real Salt)
82 drops vanilla liquid stevia (or about 2¾ tsp powdered stevia) or to taste (use honey, maple syrup, or coconut sugar for AIP, and if using a sweetener other than vanilla liquid stevia add a splash of vanilla)
13 drops plain liquid stevia extract (or about ½ tsp powdered stevia), or to taste (use honey, maple syrup, or coconut sugar for AIP)
2½ tsp freshly-squeezed lemon juice
1 Tbsp arrowroot powder
1 tsp gelatin, optional


Chill coconut milk prior to starting, if possible.
Mix the coconut milk (reserving ¼ cup), cocoa (or carob), salt, stevia (or other sweeteners), lemon juice, and arrowroot powder in a blender (like a Vitamix or a Blendtec, with a mixer or by hand.
Take 3 tbsp of the above ice cream mixture and place it into a small bowl. Sprinkle the gelatin over the mixture (do not pour into a clump) and let soften for 5 minutes.
After 5 minutes, stir the gelatin in (it should have the consistency of applesauce.
Heat up the reserved ¼ cup of coconut milk (until steamy, but not boiling).
Slowly pour the heated coconut milk into the gelatin mixture from step 3, whisking while you do. Continue to whisk until gelatin is dissolved.
Pour gelatin mixture into the ice cream mixture from step 2 slowly, stirring to combine.
Follow manufacturer's directions for your ice cream maker.
Store in the freezer -- if you have an left over, that is :).
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Key Lime Popsicles

Key Lime Popsicles | Nutrition & Recipes |


1 can coconut milk (398ml) - Homemade Coconut Milk can work as well
5 Tbsp key lime juice – or to taste
zest of 1 lime – or to taste
15 drops liquid stevia (or ½ tsp stevia extract powder) – adjust to taste (use s Tbsp honey, maple syrup or coconut sugar for AIP)
1 tsp gelatin or agar-agar
4 Tbsp water (please use filtered water)


Whisk first 4 ingredients in a bowl or large measuring cup adjust sweetness and flavors to taste.
Dissolve gelatin in 4 tbsp boiling water.
Whisk gelatin into coconut milk mixture until well combined.
Pour into molds.
Freeze for 4-6 hours.

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Cauliflower Pizza Crust-no eggs

Cauliflower Pizza Crust-no eggs | Nutrition & Recipes |

1 head cauliflower
1 teaspoon (1 gram) dried basil
1 teaspoon (1 gram) dried oregano
½ teaspoon (2 grams) garlic powder
¼ teaspoon (1 gram) onion powder
¼ teaspoon (1 gram) grey sea salt
⅛ teaspoon (0.5 gram) freshly ground pepper
3 tablespoons water
1 tablespoon (10 grams) Vital Proteins Collagen Protein, Beef Gelatin
¼ cup (59ml) marinara sauce
2 tablespoons (8 grams) nutritional yeast
¼ cup (33 grams) pepperoni sticks, sliced into coins
Fresh chopped basil, to taste


Preheat oven to 425F (218C) and line a baking sheet with parchment paper or a silicon baking mat. Set aside.
Break cauliflower apart into rough chunks. Add to the bowl of your food processor and pulse with the “S” blade until the pieces are tiny, like the size of quinoa. Measure 2 cups of the ground cauliflower, should come out to 430 grams. Transfer cauliflower bits to a large bowl, cover lightly and microwave for 4 minutes, or lightly steam in a steamer for 2 minutes.
Transfer steamed cauliflower to a clean kitchen towel and set aside.
Meanwhile, add dried basil, oregano, garlic powder, onion powder, salt and pepper to a large bowl. Set aside.
Add water to a small saucepan. Sprinkle the gelatin over top, covering the water surface, and allow to sit for 5 minutes. Once the 5 minutes are up, turn heat to low and whisk gently until everything is incorporated and the mixture is smooth.
Meanwhile, add marinara sauce and nutritional yeast to a small bowl. Set aside.
At this point, cauliflower should be cooled. Wrap up in the kitchen towel and ring the HECK out of it until no water is left. Transfer the dried cauliflower to the bowl with the spices. Rotate with a spoon to coat. Add gelatin mixture and toss until incorporated.
One tablespoon at a time, transfer the mixture to your palm, roll into a ball and place on the prepared baking sheet. Press down to a circle shape, about ¼-inch thin. Repeat with remaining dough. Transfer baking sheet to the preheated oven and cook for 20-25 minutes, until pizzas are golden.
Remove from the oven, add marinara sauce and pepperoni pieces. Transfer back to the oven and cook for 5 minutes. Remove from the oven and allow to cool for 30 minutes.
Sprinkle optional basil, and enjoy.
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Coconut Flour Chocolate Cake - My Heart Beets

Coconut Flour Chocolate Cake - My Heart Beets | Nutrition & Recipes |

1 cup coconut flour
½ cup cacao powder
¼ cup tapioca flour
¼ cup coconut sugar
¼ teaspoon baking soda
1 cup non-dairy milk (coconut or almond milk will work)
½ cup maple syrup
4 tablespoons avocado oil or melted coconut oil or ghee
5 eggs
½ cup chocolate chips


Preheat oven to 350F.
Combine the coconut flour, cacao powder, tapioca flour, coconut sugar, and baking soda together in a bowl and mix well.
Add the milk, maple syrup, oil and eggs to the bowl and mix well using an electronic hand-mixer.
Fold in the chocolate chips.
Pour the batter into an 8x8 greased/parchment-lined glass dish or greased cake pan of choice.
Bake for 35-40 minutes, or until a toothpick comes out clean.
Allow the cake to cool, then slice and serve.
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Grain-Free Cinnamon Crumb Coffee Cake

Grain-Free Cinnamon Crumb Coffee Cake | Nutrition & Recipes |
This low-carb & grain-free cinnamon crumb coffee cake recipe reminds me of the not-so-healthy ones I grew up enjoying! This recipe is VERY allergy-friendly!

1 Tbsp butter (or coconut oil)
1 Tbsp plus 1 tsp honey (use xylitol for low-carb)
1½ tsp ground cinnamon
1 cup walnut pieces, finely chopped (use other nuts or seeds if allergic)

Cinnamon Swirl

1 Tbsp unsalted butter (or coconut oil)
2 Tbsp honey (use xylitol for low-carb)
1 Tbsp ground cinnamon


3½ cups blanched almond flour
¼ cup coconut flour
1 tsp baking soda
½ tsp salt (I recommend Real Salt.)
½ cup honey (use xylitol straight, or ¼ cup xylitol and 2 scoops stevia extract for low-carb - here's my post on how to use stevia)
¼ cup unsalted butter, melted (or palm shortening or coconut butter - here's how to make your own)
½ cup coconut milk (see Easiest Homemade Coconut Milk)
1 Tbsp pure vanilla extract
2 tsp apple cider vinegar (I prefer Bragg's)
4 large eggs, plus 2 egg whites (use egg replacer [see my homemade version here] or flax, chia, or gelatin egg, or other substitute if needed. See notes in post)

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Preheat oven to 315°F. Lightly oil a 9" x 9" baking dish; set aside.

For the Topping

In a small bowl, whisk together the butter (or coconut oil), honey, and cinnamon until well blended. Add the finely chopped walnuts (or other nut or seed) and toss well to combine. Set aside.

For the Cinnamon Swirl

In a small bowl, whisk together the butter (or coconut oil), honey, and cinnamon until well blended. Set aside.

For the Cake

In a food processor, combine the almond flour, coconut flour, baking soda, and salt. Add all of the remaining ingredients except the eggs and egg whites to the top of the dry ingredients in the order given. Cover and pulse a few times to combine. Then process until the batter is smooth and creamy (about 20-25 seconds).
Add the eggs and egg whites. Cover and pulse a few times to combine. Then process just enough to blend the eggs into the batter (about 10-15 seconds). Use a thin spatula as needed to scrape down the sides.
Carefully spoon half of the batter into the prepared baking dish. Use an offset spatula to smooth out the top.
Drizzle with the cinnamon swirl across the top of the batter. Then carefully spoon the remaining cake batter on top. Use an offset spatula to smooth the top of the batter. Next, starting at the edges of the cake, crumble the topping evenly across the cake. Use your fingers to gently press the topping into the batter a bit.
Bake the cake for 45-55 minutes until light golden brown along edges and a toothpick inserted into center comes out clean. Allow the cake to cool on the stovetop about 5 minutes. Serve warm with your favorite coffee or tea.
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DIY Essential Oil Guide for Body Care Products |

DIY Essential Oil Guide for Body Care Products | | Nutrition & Recipes |
The irony of the term “body care” is not lost on the person looking to make better choices for their skin. With so many skin, cosmetic, and hygiene companies out there touting body care products, we want to believe they actually do care and have our skin’s best interests at heart.

A quick look at an ingredients list with an informed eye reveals the truth: convenience often overshadows quality.

One of my favorite resources for keeping chemical-slinging companies in check is the Environmental Working Group, and they have this to say about the priorities that body care companies hold:

As EWG has long known — and as leading medical specialists recently underscored — many cosmetics and personal care products contain potentially toxic ingredients. Major cosmetics companies have not publicly committed themselves to removing harmful ingredients. (1)

As long as production is simple and consumers are happy, business will continue as usual. Even some companies that pride themselves as organic or all-natural are not always reliably safe. (2) It’s up to us to learn the ropes and “vote with our dollars,” choosing (or making!) only safe, natural, truly non-toxic body care products.
Body Care Ingredients to Avoid

Cosmetics and beauty products are poured on, rubbed in, left to sit, and sometimes soaked onto and into our skin – the largest organ of the body!

If you’ve ever made natural topical remedies or if you are familiar with essential oils, you know that the skin is not only a living and complex organ, but that it is also our ally in absorbing and transporting substances. In the case of a good anti-inflammatory oil dilution, this is great! In the case of toxic, hormone-disrupting chemicals, this is horrible!

There’s so much to learn about the chemicals used in commercial body care products – the pronunciation alone could take a full article. Knowing that toxic ingredients are both dangerous and common can spark fear and anxiety – not Abundant Life giving traits!

Instead of trying to become a full-blown chemist to weed through label nightmares, we can learn some basics to watch out for and resources to turn to when in doubt. Some quick ingredients to learn and avoid include (but are certainly not limited to):

Parabens – spotted as a suffix (e.g., ethylparaben) and can indicate hormone disrupting effects linked with cancer and a shift in natural puberty patterns, among other issues. (3)
Phthalates – used pervasively in body care ingredients and packaging, phthalates are a concern for allergies, asthma, reproductive health, and more. (4)
Formaldehyde – used as a preservative but is a known carcinogen and neurotoxin. (5)
Triclosan – an antibacterial staple, triclosan can affect the liver and thyroid, among other concerns. (6)
Fragrance – a catch-all term that can hide dangerous toxins. (7)

If you’ll take a peek at the resource list at the bottom of this article, you’ll see the Environmental Working Group as a reference point multiple times. Their Skin Deep Database is an easily searchable index for both products and ingredients. If you’re ever in doubt about a product or want to systematically educate yourself on the dangers of toxic additives, absolutely start there!

To really boil this down to the simplest of safety rules, remember that what goes on your skin often makes it into the body, especially if it’s a leave-on product. So, if you wouldn’t eat it, don’t apply it!

You might not want to chug a batch of a fully natural and safe massage oil, but this “rule” is still a good way to remember that skin care is far more than skin deep. If you are feeling adventurous – or simply distrustful of marketing tactics – give some DIY products a shot.
Demystifying Body Care DIY with Essential Oils

Don’t click away just yet – you can do this! DIY body care products aren’t just for the Pinterest-inclined among us. You don’t have to be a fancy blogger or experienced aromatherapist to make your own toiletries, sans nasty toxins!

Essential oils make the process even easier, preserving familiar scents and flavors with just a few drops added. As a bonus, they are loaded with health and beauty benefits that can change the way we look at hygiene and basic cosmetics.

Tips and tricks when working with essential oils to make body care products:

Dilute appropriately, usually to around 3% of the total volume, in drops
Keep blends to a few oils, usually sharing similar or complementary benefits
Disperse essential oils into alcohol or a lipid before adding water (oil and water don’t mix!)
Store all products in sterilized glass containers
Make small batches to tweak your formulas and use them before they go bad

5 Body Care Categories You Can Make at Home

Making your own body care products can be rewarding, empowering, and, dare I say, addictive. Try a few of these basic formulas first to get your feet wet and confidence built.
1. Soap

Hand washing was one of the first great improvements in the shift toward modern medicine. Imagine your doctor moving from a surgery to a birth to dressing your wound without ever washing their hands! Unfortunately, we quickly took things a tinge too far, with antibacterial soaps and hand sanitizers coming on the scene in full force.

In normal life, when we aren’t surgeons or chefs, trying to sterilize our hands and bodies can actually be counterproductive. Our hands come in contact with the widest range of microbes, giving the immune system opportunity to stay “fit” and practiced against the threats in our environment.

Not only do we want to avoid stripping beneficial bacteria or removing the immune system’s proving ground, we also need to avoid the chemicals added to antibacterial soaps.

Triclosan is found in most commercial antibacterial soaps, an ingredient once glossed over by the FDA but now carrying mounting evidence that it’s a risk. What’s more, triclosan-laden and other antibacterial soaps are not likely any more effective than simple soap and water washes. (8)

Use essential oils in a DIY soap to fight dangerous microbes while preserving the balance that the body needs.

DIY Essential Oil Soap Recipe – From my good friend Dr. Axe, a simple soap can be made by mixing these ingredients into a glass dispenser:

1/4 part castile soap
3/4 parts water
5 drops peppermint essential oil

Play with the oil blends, using citrus, tea tree, and other gently antimicrobial oils to a total for 5-10 drops.
2. Toothpaste

Oral health is much more than cosmetic. While whitening products are best-sellers in the commercial market, gingivitis remains a dangerous and widespread health risk. Varying levels of mouth disease are linked with diabetes, heart disease, and more. Cavities aren’t all we have to worry about!

What’s worse, is that conventional oral health treatments aren’t much better. Again, loaded with triclosan and other chemicals, antiseptic mouthwashes introduce chemicals while posing health risks of their own. One study, published in in 2012, connected certain kinds of mouthwash with heart disease and blood pressure increases. (9) Doesn’t that defeat some of the purpose?

Check your toothpaste and mouthwash for questionable ingredients like triclosan and controversial fluoride. Especially with children who will likely swallow some of the paste, it’s important to avoid toxins and potential risks as much as possible.

DIY Essential Oil Toothpaste Recipe – Check out my article on essential oils for oral health if you are stumped on which oils to use, then add them to these ingredients:

Equal parts baking soda and coconut oil (1/4 c each is good to start with)
1-2 tsp sea salt
5-7 drops essential oils
optional: 1-2 tsp each stevia or bentonite clay

Mix and place in a small jar or a squeeze bottle. Use a spoon or disposable wooden scoop to get the paste out and avoid contamination.
3. Shampoo

While products that go in our bodies or soak onto the skin are more often the priority for shifting to natural ingredients, shampoo can’t be overlooked – especially since it’s so easy to make.

Hair care products are manufactured en masse, and so often that means corners are cut. The quickest, easiest chemical concoction to strip hair “clean” do the trick, not to mention all of that ambiguous fragrance added to it.

If toxic additives aren’t enough, most shampoos strip all of the oils from your hair and scalp, which then conveniently “requires” a conditioner. Meanwhile, your scalp compensates for the loss by creating even more oil, so you need to wash more frequently, which means you buy more shampoo! Tricky!

DIY Essential Oil Shampoo Recipe – Another from Dr. Axe, this recipe uses the gentle base of castile soap and adds nourishing natural ingredients:

1 1/2 cups (1 can) coconut milk
1 1/2 cups liquid castile soap
40 drops lavender essential oil

Mix well and add to a BPA-free squeeze bottle. Shake before use.
4. Lotion

We all could stand a little more moisturization to take care of the skin that works so hard for us. But lotions are not just applied to the skin and left on – we rub it in and make sure it’s all absorbed well!

Your first clue that your lotion needs an update will be the length of the ingredient list. Lotion is a very basic product, actually, and a mile-long list of chemicals can only spell danger.

Look for all of the basic warning ingredients (parabens, fragrance, etc.) when replacing your standard lotion, but take a stab at making your own lotion, as well. Not only can you keep the ingredients reliably safe, but you can also choose essential oils for their health benefits as well.

DIY Essential Oil Hand Cream Lotion Recipe – Lotion-making techniques vary from simple to complex. Here’s an excellent starter DIY recipe from my good friend Jill at The Prairie Homestead. Simply combine a few ingredients:

1/4 cup shea butter
1/8 cup sweet almond oil
1 tablespoon beeswax

Carefully melt, then add 20-30 drops essential oils. Stir, then pour into sterilized jars. Adjust the amount of beeswax for a firmer or softer lotion. Try nourishing oils like lavender, chamomile, citrus, and myrrh.
5. Cosmetics

Women around the world apply toxic, synthetic ingredients to their face, including around mucous-membrane eyes and mouths, daily. The chemicals are blinked into eyes, seeped into pores, and accidentally licked into mouths daily, accumulating over a woman’s lifespan.

Don’t you want to know those ingredients are safe?

The first stop is the EWG database to identify products that are made without toxic chemicals, fragrances, and preservatives. Often, this is the only step someone will consider because it’s hard to believe cosmetics can be replicated at home. This simply isn’t the case – you can DIY cosmetics just like any other topical formulation!

DIY Essential Oil Lipstick Recipe – DIY lipstick is nothing more complicated than a jazzed up lip balm. Here are the main ingredients:

2 teaspoons sweet almond oil or coconut oil
1 teaspoon beeswax / beeswax beads
1 teaspoon cocoa or shea butter

Melted, then stir in optional coloring such as:

beet powder

Finally, remove from heat and stir in a drop or two of essential oil for fragrance and nourishment, like cinnamon, peppermint, lavender, lemongrass, or any of the citrus oils. Be sure to leave a comment below, and tell us how you like DIY lipstick!
6. Deodorant

Last but not least, we cannot forget the daily topical product that we rub thoroughly into the skin, right near lymph nodes! Deodorant is often made with the heavy metal aluminum, among other notable and questionable ingredients – fragrance is a given, right?

Deodorant is also a product we’re not easily convinced to eliminate. No one wants body odor to be the first thing that signals a natural lifestyle!

Instead of spending a fortune on safe products or foregoing the use of deodorant and losing friends, simply make your own.

DIY Essential Oil Deodorant Recipe – Another recipe formulated by my buddy Jill at The Prairie Homestead, this will keep you clean and fresh without the toxic overload.

1/3 cup coconut oil
1/4 cup baking soda
1/4 cup arrowroot powder
4 tablespoons cornstarch
Essential oils–try tea tree, sweet orange, lavender, frankincense, etc.

Combine the dry ingredients first, then add coconut oil and up to 20-30 drops essential oils. Add more dry or wet ingredients as necessary for consistency; store in a jar or roll-up tube.
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Key Lime Cheesecake Bites

Key Lime Cheesecake Bites | Nutrition & Recipes |
These Key Lime Cheesecake Bites make for the perfect cool dessert.

1/2 cup raw almonds
2 tablespoons melted coconut oil
1/2 cup raw cashews, soaked in water overnight & drained
1/3 cup full-fat coconut milk (well shaken)
3-4 tablespoons raw honey
4 limes, juiced & zested


Line a muffin tin with 6 cupcake liners and set aside.
Place the almonds and melted coconut in a blender or food processor and blend until the mixture is crumbly and sticks together when pinched between you fingers.
Place one heaping tablespoon in each lined muffin cavity, and press the mixture down using the back of a spoon to make a mini “crust”.
Place the muffin tin in the freezer for 15-20 minutes, while you prepare the filling.
In the food processor add the drained cashews, coconut milk, honey, and lime juice. Puree until smooth and transfer to a measuring cup.
Remove the muffin tin from the freezer when the crusts have hardened a bit and pour the filling mixture over the crusts. Top with lime zest and place back into the freezer for at least 4-6 hours to harden.
Store in the freezer until ready to serve. Enjoy!
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Green & Groovy Pizza with a Dairy Free Broccoli Crust

Green & Groovy Pizza with a Dairy Free Broccoli Crust | Nutrition & Recipes |
roccoli crust
1 small organic broccoli head, divided in small florets (or 2-3 cups or organic vegetable pulp)
2 onions
4 cloves of garlic
3 eggs
2 Tbsp husk
1 tsp salt
fresh pepper

Roasted aubergines
1 aubergine
2-3 tbsp olive oil

2 tbsp concentrated tomato paste
10 slices of you favourit salami or smoked ham (optional)
1 glass of artichoke hearts in oil, drained
100 g creamy goats cheese
1 small onion, thinly sliced
10 cherry tomatoes, in halves
Fresh green leaves (eg. spinach or arugula)

Garlic oil
4-5 cloves of garlic
�?�?�?½ cup olive oil
1 tsp white wine vinegar
a pinch of salt

Start by preheating the oven to 200�?�?�?°C / 400�?�?�?°F. In a food processor combine onions, broccoli, garlic for the base and pulse until finely chopped (alternatively grate broccoli and onions by hand).�?�?�? Add egg, psyllium husk and season and pulse until combine. Set a side.
Now make the roasted aubergines, by slicing them into thin slices (0,5 cm). Place on a lined baking stone, brush with oil, season and bake in the oven for approximately 15 or until golden and tender. Set a side to cool.
Pour the broccoli base onto a lined baking stone. Gently use a spatula to divide out the mixture until you have an even green pizza crust. Make sure the edge is slightly thicker than the rest of the crust to avoid burning. Bake in the oven for 15 min.
Make the garlic oil by combining everything in a blender/food processor and pulse until you have a lovely strong oil – pour into a bowl or glass.
When the crust has baked it’s time to add the topping. Start with spreading out a thin layer of tomato paste. Then add the aubergines, ham, onions, tomatoes and artichokes. Place the pizza back in the oven for additional 5-10 min.
Top the pizza with fresh leaves and creamy goats cheese, and serve the pizza hot with olive oil on the side… Enjoy.
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Creamy Spaghetti Squash Casserole Recipe (Paleo)

Creamy Spaghetti Squash Casserole Recipe (Paleo) | Nutrition & Recipes |

1 prepared large spaghetti squash (3-4 cups spaghetti), see note below. Click here for my Perfect Baked Spaghetti Squash instructions.
1/2 head cauliflower, cut into florets
2 medium parsnips, peeled and chopped (2 heaping cups chopped parsnips)
1/2 cup coconut milk
Salt, to taste, or Herbamare seasoning, available here (an organic herbal salt - highly recommended!)
2 Tbs. ghee or coconut oil
2 shallots, minced
1 large or 2 small leeks, thinly sliced
1/4 cup fresh dill, measured and then chopped
Optional: 1 lb. ground sausage of choice or 2 cups shredded chicken


Preheat the oven to 350 and grease a small casserole dish.
Steam the cauliflower and parsnips together until they are tender, about 15 minutes. Drain and cool slightly. Use a blender to pureé the cauliflower and parsnips with the coconut milk and 1/2 tsp. Herbamare.
In a saute pan, heat the ghee over medium heat. Add the shallots and leeks, and sauté, stirring occasionally, until softened and translucent, about 10 minutes.
Combine the spaghetti squash, cream sauce, leek mixture, dill and cooked sausage/chicken if using. Season to taste with salt or additional Herbamare.
Bake until hot and the squash is fully cooked, about 30 minutes.


Ever-so-slightly undercook the squash. It should have a slight crunch, and not be mushy. The squash will continue to soften while the casserole is baking. The casserole can be assembled ahead of time and stored in the fridge. Before serving, place in the oven. You will need to increase the baking time by likely 15-20 minutes.
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Fruit Pizza

Fruit Pizza | Nutrition & Recipes |

Step One: Make a Batch of Real Healthy Custard the night before (recipe HERE).

It’s important that your custard has a chance to chill overnight so that it’s nice and creamy when you spread it over the cookie crust (running custard is no bueno) so plan to make it the night before. It’s a pretty painless recipe, lots of stirring the ingredients as it comes to a boil, and then whisking the hot ingredients into an egg yolk+honey mixture. Nothing you can’t do in your PJ’s with an episode of Scandal on…
best paleo custard recipe

This Real Healthy Custard serves as the frosting on your Fruit Pizza…

Step Two: Make the Coconut Sugar Cookie Crust, then cool completely.

Bake the cookie crust at least a few hours before you plan to decorate the Fruit Pizza so that it has time to cool completely and then spend an hour or so in the fridge just chilling. You can use the crust-chilling time to wash and slice the fresh fruit.

Step Three: Assemble the Fruit Pizza, then chill or freeze.

It’s really important that both the custard and the cookie crust are nice and cold when you assemble your Fruit Pizza. Spread a generous layer of custard over the crust, leaving an inch of crust visible around the edge, and then decorate with the fresh fruit in a circular pattern. Have fun with the decorating part! Or obsessively swipe through Google images of fruit pizzas for ideas. Whichever method floats your boat :-)

Once your Fruit Pizza is decorated you have the choice of placing it back in the fridge to chill or giving it a time-out in the freezer. I recommend placing it in the freezer for about an hour in order to make slicing easier. Once semi-frozen you’ll be able to transfer the entire pizza out of the pie pan and onto a cutting board, the slices will be clean and you won’t have to mess with fruit slipping off. Use the fridge if you have made Individual Fruit Tarts.


Fruit Pizza
A Recipe by Diana Keuilian
Prep time  30 mins
Cook time  60 mins
Total time  1 hour 30 mins

For the Custard

8 egg yolks

1 cup raw honey

1 Tablespoon coconut flour

3 (13.66-oz.) cans coconut milk, full fat

1 teaspoon vanilla extract

1 lemon, zest

INSTRUCTIONS Separate the yolks from the whites. Use the whites for something awesome, like Fluffy Egg White Biscuits or Angel Food Cake. Or make yourself a yummy egg white omelet with bacon.

Combine the egg yolks and honey in a saucepan. Whisk together until smooth. Mix in the coconut flour. Combine the coconut milk, vanilla extract, and lemon zest in a medium saucepan. Place the milk mixture over medium heat. Bring to a boil and then remove from the heat.

Pour the hot milk mixture into the egg yolk mixture, stirring while you pour. Place the mixture on low heat, stirring constantly for 5 minutes. Don’t boil; just simmer.

Remove from heat and cool for a few minutes. Continue to stir occasionally as it cools. Once cooled to room temperature, pour into individual custard cups.

Chill in the fridge for 30 minutes or until serving.

For the Sugar Cookie Crust

1⁄2 cup coconut oil
1⁄2 cup palm shortening
1 cup coconut palm sugar
1 teaspoon baking soda
1 teaspoon cream of tartar
¼ teaspoon salt
3 egg yolks
1⁄2 teaspoon vanilla extract
1 cup blanched almond flour
1⁄4 cup coconut flour
2 Tablespoon arrowroot starch

For the Fruit Pie Toppings

1 cup Real Healthy Custard
2 kiwis, peeled and sliced
1 mango, peeled, pitted and sliced into ½ inch strips
½ cup raspberries
½ cup blackberries
½ cup blueberries
½ cup red grapes
1 cup strawberries, thinly sliced
fresh mint leaf for garnish


Preheat the oven to 350 degrees F. Line the bottom of a pie pan with parchment paper and generously grease with coconut oil.
In a large mixing bowl beat the coconut oil and palm shortening with an electric mixer on high speed for 30 seconds. Add coconut palm sugar, baking soda, cream of tartar, and salt. Beat until combined, scraping sides of bowl occasionally. Beat in the egg yolks and vanilla until combined. Beat in the almond flour, coconut flour and starch.

Chill the dough in the fridge for 15 minutes.
Press the chilled cookie dough into the bottom of the pie pan and 2 inches up the sides.

Bake in the preheated oven for 12 minutes, or until the crust is golden and browned on the top and the edges. Remove from the oven and cool for 10 minutes. Place the cooled crust in the fridge for 30 minutes, or up to overnight. It’s important that your crust is fully chilled before assembling the fruit pie.

Spread the custard over the chilled crust. Decorate the top with the fresh fruit in a circular pattern. Chill for 30 minutes before serving. It’s also possible to freeze this fruit pie for an hour before serving. This will help to keep all of the toppings in place. Remove from the freezer and set out at room temperature for 20 minutes before slicing. Enjoy!

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Flatbread Pizza

Flatbread Pizza | Nutrition & Recipes |
1/2 cup arrowroot powder
1/4 cup, plus 2 tbsp. coconut flour
1/2 tsp. baking soda
1 tsp. sea salt
2 tbsp. olive or avocado oil (plus extra for sauteing)
1/2 cup warm water

Topping ideas:

Sautéed grass-fed ground meat, caramelized onions, mushrooms, garlic, leafy green strips, carrot shreds, grass-fed cheese, no-sugar tomato sauce, your favorite herbs and spices…
The options are endless!


Preheat oven to 425°. Line baking sheet with parchment paper or grease with avocado or coconut oil.
In a bowl, whisk arrowroot flour, coconut flour, baking soda and salt. Once combined, stir in oil then warm water. Gently mix with hands until dough ball has formed.
Place dough on lined or greased baking sheet and roll out into a flat circle or square.
Bake crust for about 12 minutes or until golden.
While crust is baking, saute ground meat and veggies in coconut oil or avocado oil for topping.
Once crust is baked, remove from oven, top crust with toppings and bake another 5 minutes until warm.
Slice and enjoy!
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Sweet Potato Chips

Sweet Potato Chips | Nutrition & Recipes |

Preheat oven to 275ºF.
Wash and scrub your sweet potatoes well, and them dry with a clean dish towel.
If you have a mandolin, position it to 1/16 inch thickness, and slice sweet potatoes into rounds. If you don’t have a mandolin use a very sharp knife and cut rounds equally thin. It’s important to make sure the rounds are equally thin so that they crisp evenly in the oven.
Using a basting brush, lightly brush each round with olive oil on each side and place on 2 baking sheets, making sure not to overlap the potatoes. Lightly sprinkle with salt and pepper.
Bake for 1 hour to 1 hour and 15 minutes, flipping halfway through.
Allow the chips to sit for 10 minutes to allow them to crisp up.
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"No Butter" Peanut Butter Blossoms

"No Butter" Peanut Butter Blossoms | Nutrition & Recipes |


¾ Cup Peanut Flour
½ Cup + 1 TB Arrowroot Starch
2 Tsp Baking Powder
¼ Cup Confectioner Erythritol
½ Cup Squash Puree (baby food jar!)
3 TB Unsweetened Almond Milk
½ Tsp Pure Madagascar Bourbon Vanilla Extract
1 TB Stevia Syrup
To Top (after baking):
8-10 Raw Cacao Wafers*
1 Tsp Granulated Erythritol


Preheat the oven to 375°F.
In a large mixing bowl, combine all cookie ingredients. Mix well to combine and make a smooth batter.
On a baking sheet lined with a Silpat, make 8-10 cookie blobs, evenly spaced out.
Bake the cookies for 18-20 minutes.
Upon removal, sprinkle the cookies with the granular erythritol and then press in one cacao wafer into the center of each cookie top.
Allow to cool before serving (so you don't mess up the chocolate!)

Can use unsweetened REAL chocolate of choice.


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Coconut Curry Chicken with Powerful Anti-Inflammatory Turmeric

Coconut Curry Chicken with Powerful Anti-Inflammatory Turmeric | Nutrition & Recipes |

2 chicken breasts
2 T olive oil
1 small yellow onion, diced
2 garlic cloves, minced
1 can coconut milk
3 T red curry paste
1 t fish sauce
1 t coconut sugar
2 t fresh ginger, grated
1/4 t ground turmeric
Handful of cilantro


Cut up chicken into bite-size pieces.
Heat oil in a skillet, add chicken, and cook until done.
While chicken is cooking, dice onion and mince garlic. Place in a separate skillet with coconut milk, curry paste, fish sauce, sugar, ginger, and turmeric. Bring to a boil, then lower heat to a simmer.
Once chicken is cooked, transfer it to the skillet with the sauce. Then simmer it for 10 minutes or so, allowing time for it to absorb the flavor.
Stir in cilantro. If you want the sauce to be thicker, stir in 1-2 tablespoons of coconut flour.
Serve inside a coconut and enjoy!
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Honey Lime Chicken Skewers with Avocado Dipping Sauce

Honey Lime Chicken Skewers with Avocado Dipping Sauce | Nutrition & Recipes |
These chicken skewers are a great party food option!

3 organic chicken breasts
2 T olive oil
¼ cup honey
2 garlic cloves, minced
Juice from 1 lime
2 ripe avocados
¼ cup plain dairy free yogurt
Juice from ½ lime


Cut up chicken into bite-size cubes.
Heat olive oil in a skillet and place chicken in skillet. Once pink is no longer showing, add honey, garlic and lime juice.
While chicken is cooking, make the dressing. Do so by smashing an avocado in a bowl with a fork, making sure to get most of the lumps out.
Add yogurt and lime juice and mix with an electric mixer until creamy and smooth.
Once the chicken has finished cooking, remove from heat.
Once it’s a bit cooler, put chicken cubes on skewers until skewers are full.
Serve with dipping sauce.
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Lemon Berry Coconut Flour Muffins - My Heart Beets

Lemon Berry Coconut Flour Muffins - My Heart Beets | Nutrition & Recipes |

1 cup coconut flour
½ teaspoon baking soda
¾ cup non-dairy milk (coconut milk or almond milk will work)
Zest of 1 lemon
¼ cup freshly squeezed lemon juice
6 large eggs, room temperature
2 tablespoons avocado oil or melted ghee
6 tablespoons maple syrup or honey
1 cup frozen mixed berries, pureed


Preheat oven to 350°F.
Add the coconut flour and baking soda to a bowl and mix well.
Add the non-dairy milk, eggs, maple syrup, lemon zest, lemon juice, and oil to the bowl and using a hand mixer, mix until well combined and smooth. As you continue to mix, the batter will thicken.
Pour the batter into silicone baking cups.
Drop a teaspoon of the berry puree on top of each muffin. Using a knife, make a twirly design.
Bake at 350°F for 30-35 minutes, or until a toothpick comes out clean.
Allow the muffins to cool on a wire rack. Once completely cool, serve.
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Sugar-free, Dairy-free Fudgesicles -

Sugar-free, Dairy-free Fudgesicles - | Nutrition & Recipes |

1 can coconut milk (here's how to make your own) (398 ml)
5 tbsp cocoa powder (use carob for AIP)
scant ½ tsp salt (I recommend Real Salt)
vanilla liquid stevia, to taste (I used 36 drops - or use 1⅕ tsp powdered stevia and a dash vanilla)
1 tsp key lime or lemon juice
1 tsp grass-fed gelatin (omit or use agar for a vegan option)
Unsweetened chocolate, optional, for garnish

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Whisk first 5 ingredients in a bowl, large measuring cup, or batter bowl and adjust sweetness and flavors to taste.
Dissolve gelatin in 4 tbsp boiling water.
Whisk gelatin or agar into coconut milk mixture until well combined.
Pour into molds.
Freeze for 4-6 hours.
Grate unsweetened chocolate on top before serving, if desired.
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Mac n' Cheese – Terry Walters

2-1/2 cups peeled and cubed butternut squash (about 1⁄2 small squash)
2/3 cup rice milk or water
3 teaspoons nutritional yeast
3 tablespoons chickpea miso
1/2 teaspoon garlic powder
1/2 teaspoon sea salt
Generous pinch of freshly grated nutmeg
8 ounces gluten-free macaroni
1 cup peas, fresh or frozen
1 cup shopped green Swiss chard
1/2 cup gluten-free bread or rice crumbs
1 tablespoon extra virgin olive oil, plus more for oiling baking dish

Bring 1 inch of water to boil in medium pot with steamer rack. Add squash and steam until very soft.

Transfer squash to food processor. Add rice milk, nutritional yeast, miso, garlic powder, salt and nutmeg and process until combined and smooth. Turn processor off, scrape down sides and pulse one last time to combine all ingredients. Set aside.

Preheat oven to 350°F. Lightly oil an 8×8-inch baking dish.

Cook macaroni according to directions on package. When nearly done, add peas and chard to cooking water with macaroni and remove from heat. Drain and return to pot. Pour squash mixture into pot and fold to evenly coat pasta and vegetables. Transfer to baking dish and spread evenly.

In small bowl, combine breadcrumbs with olive oil and mix until moist. Spread over casserole, sprinkle with paprika and bake 30 minutes, or until breadcrumbs are lightly toasted. Remove from oven and serve.

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No-Bake Hazelnut Butter Pie

No-Bake Hazelnut Butter Pie | Nutrition & Recipes |
No-Bake Hazelnut Butter Pie

Prep Time:45 minutes

Yield:8 servings

1/2 cup almond flour
1 T melted coconut oil
1/4 cup coconut milk
1/4 cup dark chocolate chips
1/2 cup coconut cream
1/2 cup creamy hazelnut butter
1/4 t vanilla extract
1 T honey

How To Make It

1. Grease two ramekins with coconut oil, OR line a cupcake pan with 6 cupcake liners.

2. Mix together the almond flour and coconut oil. Divide the mixture evenly between each ramekin or cupcake liner. Use your spoon to press the mixture down to make a crust. Place the ramekins or cupcake pan in the refrigerator to harden for 10 minutes.

HB Pie #3
3. Prepare your ganache by melting chocolate and coconut milk in the microwave for 20-second intervals on a LOW power setting, stirring between each interval. When the chocolate is almost completely melted, stir the remaining chunks to completely melt the chocolate.

4. Take your mini crusts out of the refrigerator and spoon the ganache evenly over the crusts. Place in the refrigerator to harden for 10 minutes.

HB Pie #4
5. Prepare your hazelnut butter topping by mixing the coconut cream, hazelnut butter, vanilla extract, and honey in a bowl. Cream the ingredients together until smooth, and spoon the mixture evenly over the ganache.

HB Pie #5
6. Chill for 10 minutes in the freezer before serving. Keep refrigerated or frozen until ready to serve.
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Paleo Apple Cherry Muffins

Paleo Apple Cherry Muffins | Nutrition & Recipes |

4 eggs, for muffins
1/3 cup coconut oil, melted, for muffins
1/3 cup coconut sugar, for muffins
1/2 cup coconut flour, for muffins
1 t baking soda, for muffins
1 apple, peeled and diced, for muffins
1/3 cup dried cherries, for muffins
1/2 cup chopped walnuts, for topping
2 T coconut flour, for topping
1 T coconut sugar, for topping
3 T coconut oil, melted, for topping

How To Make It

For the Muffins:

1. Preheat the oven to 375°F.

2. Grease a muffin tin with a little coconut oil.

3. In a mixing bowl, whisk the eggs with the coconut oil and coconut sugar.

4. Add the coconut flour and baking soda and mix well.

apple cherry muffins25. Fold in the apples and cherries.

apple cherry muffins36. Divide batter between 6 muffin cups.

For The Crumb Topping:

1. In a small bowl, combine all topping ingredients (walnuts, coconut flour, coconut sugar, and coconut oil) and mix.

2. Divide evenly between muffins.

apple cherry muffins4
3. Bake for about 25 minutes, or until a toothpick inserted near the center of a muffin comes out clean.

4. Let cool and bit and enjoy.
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Cauliflower Wraps - Paleo

Cauliflower Wraps - Paleo | Nutrition & Recipes |
Cauliflower Wraps

Yield: 2 wraps

Cauliflower Wraps


Curry Wraps:
1/2 head cauliflower, cut into florets
2 eggs
1/2 tsp. curry powder
1/4 tsp. salt
Garlic Herb Wraps:
Substitute 1 minced garlic clove and 3/4 tsp. dried herbs (basil, oregano, thyme or a combo) for the curry powder


Preheat the oven to 375 and line two baking sheets with parchment paper. In a food processor, pulse the cauliflower florets until they form a crumb-like texture. Place the crumbles and 1/4 cup water in a saucepan with a tight fitting lid. Cook on medium high heat for 8 minutes, until tender.
Drain the cauliflower in a sieve, then transfer to a clean kitchen towel. Firmly squeeze any excess water from the cauliflower. In a bowl, stir together the cauliflower and remaining ingredients. Form two thin circles on the parchment-lined baking sheets. With a spatula, press down the "dough" so it forms a thin layer. Keep the wraps compact--there should be no parchment showing through the mixture in any area of the wrap.
Bake for about 17 minutes until dry and pliable. Gently remove to a wire rack to cool so the bottom does not become soggy. Use with light fillings or tear into pieces and use to scoop up fillings.


These delicate wraps are best served within a few hours of baking
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Organic Garden Pest Control & Prevention | Wellness Mama

Organic Garden Pest Control & Prevention | Wellness Mama | Nutrition & Recipes |
Preventing bugs, insects, and other pests in an organic garden is a chore. Here's some natural ways to help keep them at bay.
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 Fruit Roll-Ups with REAL Fruit and Gelatin

 Fruit Roll-Ups with REAL Fruit and Gelatin | Nutrition & Recipes |

This five step recipe is a breeze and it can be made with just about any fruits you have lying around. The most important ingredient here is gelatin. No, not Jell-O! Don’t even think about reaching for that Jell-O packet! That is definitely not good for you. However, gelatin from grass-fed cows is actually very beneficial to your health. According to Nourishing Traditions and Weston A. Price foundation, gelatin has various health benefits such as:

Supports skin, nail and hair growth
Good for joints and can help joint recovery
Can help tighten loose skin
Can improve digestion
Great source of dietary collagen
Source of protein

Gelatin is primarily made up of the amino acids glycine and proline. They can be found in the bones, fibrous tissues and organs of animals. These amino acids are not only necessary for good skin, hair and nail development, but are also needed for proper immune system function and weight regulation!

Glycine is an anti-inflammatory ingredient that makes up 1/3 of the amino acids in gelatin. There is also significant evidence that glycine can help speed up wound recovery and improve sleep quality.


Washed Fruit (get creative and mix and match different fruits to get different flavors!)
2 tablespoons of grass-fed gelatin per 4 cups of fruit (you can purchase this ingredient from any health food store)
Dehydrator (if you don’t have one, don’t panic! You can use your oven!)
Non-stick dehydrator sheets or parchment paper

To make the best impact on your health, try adding beneficial ingredients such as ginger. Ginger has been used as a natural medicine for years, and it is well known for it’s anti-inflammatory properties, and is often used to treat joint pain. Ginger has also been used to reduce nausea and assist in weight loss.


1. Add fruit to blender

2. Add gelatin

3. Pour onto cookie sheets lined with parchment paper

4. Dry 6-10 hours in dehydrator or use oven on lowest temperature

5. Peel. Store in airtight bags.

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Single Serve Ketchup and Fries (Low-Fat, Low Sugar)

Single Serve Ketchup and Fries (Low-Fat, Low Sugar) | Nutrition & Recipes |
1 russet potato (or 2-3 red potatoes)
oil spray
other spices or herbs you enjoy
¼ c. tomato puree (I like the Pomi brand)
1 T. apple cider vinegar
1 t. molasses
⅛ t. onion powder
1/16 t. garlic powder
¼ t. sea salt
dash cloves
dash cayenne


Preheat the oven to 425 degrees.
Rinse, dry, and cut your potato(es) into wedges.
Spread a piece of parchment paper onto a baking sheet.
Spray the parchment paper with oil to prevent potatoes from sticking.
Place the potato wedges onto the oiled paper.
Sprinkle wedges with salt, pepper, and whatever spices you like.
Spread the wedges out.
Bake 20 minutes.
Flip the fries over.
Bake another 15-20 minutes.
Remove and enjoy with ketchup!
Mix everything together and place in the fridge until your fries are done.
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