Nutrition & Recipes
4.0K views | +0 today
Scooped by Kathy Heidebrecht
onto Nutrition & Recipes!

Sprouting buckwheat

Sprouting buckwheat | Nutrition & Recipes |

o why sprout it? Well, check out what happens when buckwheat begins to germinate:

the amount of protein rises while starch levels drop;increases the levels of vitamins E, A and C;vitamins and minerals such as B vitamins, iron, magnesium, boron and calcium become bio-available ie. more easily assimilated; andenzyme-inhibitors are de-activated, making for easier digestion.
Kathy Heidebrecht's insight:

When you are purchasing buckwheat just make sure that it’s not already toasted (also known as ‘kasha’) as this won’t sprout.

Makes approximately 2 cups

1 cup of buckwheat groats
3 cups of room temperature water

Place buckwheat in a strainer and rinse well with water.

Place buckwheat in a bowl and add water.  Leave to soak for 15 minutes – 1 hour. Do not leave buckwheat soaking for longer than this otherwise it may not germinate. 


Pour buckwheat back into strainer and rinse until the water runs clear – a lot of starch is released during the soaking process.  Ensure that the buckwheat is well drained then empty into a bowl (or simply place the strainer full of buckwheat over a bowl as I do) and cover with a clean tea towel to allow airflow. 


You will need to rinse the buckwheat 2 to 3 times a day until ‘tails’ emerge.**  These will usually form within 1-3 days depending on temperature and humidity. *For optimal flavour sprouts should be no longer than the buckwheat itself.


Once sprouted to desired length, rinse thoroughly to ensure any excess starch is removed.  Sprouted buckwheat can be stored in the refrigerator for up to 2 weeks.


If you would like to dry your buckwheat for future use (it will store well for several months in an air tight jar), place in the oven on the lowest temperature possible for 6-8 hours.

No comment yet.
Nutrition & Recipes
Your new post is loading...
Your new post is loading...
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!
No comment yet.
Scooped by Kathy Heidebrecht!

Homemade Kombucha Recipe

Homemade Kombucha Recipe | Nutrition & Recipes |

1 tea pot or regular pot for boiling water
1 large glass storage jar (size can vary based on how much you want to make — I use a large cookie jar I found at TJ Maxx), large rubber bands (like 2 or 3)
paper towels
plain black tea (preferably organic)
unbleached cane sugar (preferably organic)

kombucha recipe

1. Finding a SCOBY (kombucha starter)

Finding a starter might be the most challenging part of the process. You can get one from a friend or order one from a reputable source online, but if you’re willing to TRULY start from scratch, you can also grown your own from the little blob you sometimes find at the bottom of a store-bought kombucha beverage. Here’s a great resource for instructions on how to mature that little blob into your very own adult “mother” SCOBY.
2. Brew the tea

Start out using plain, unflavored black or green tea (I mostly use black). You can either use loose or tea bags, but I think the bags are simpler and easier to clean up. Brew a strong, full pot with 6 to 8 tea bags and let it steep for 10 minutes or so. Transfer into the clean glass storage jar. Depending how big you want your batch to be, consider brewing another pot with the same tea bags and add that to the jar as well.
3. Add the sugar

While the tea is still hot, stir in 2 cups of sugar (yes, it’s a lot, but don’t worry— your SCOBY will eat it) and let it completely dissolve into the tea.
4. Add the SCOBY and cover

Once your sweetened tea has reached room temperature, add in the SCOBY. Using 3 or 4 paper towels, cover the mouth of the jar and secure them in place with the rubber bands. This step is important. You don’t want to seal off the jar, because the SCOBY needs to breathe, but you want a pretty tight barrier to prevent any intruders. I’ve heard horror stories of folks who’ve used cheese cloth, allowing tiny flies to come lay eggs on their SCOBY. When it was time to ferment, they found maggots. GROSS!
5. Store and wait

Find a nice dark place for your tea that doesn’t get too cold. I use a kitchen cabinet. The warmer the room, the more quickly the SCOBY will eat the sugar, which is why I gave that range of 7-12 days. Make sure you make note of the day you start your ferment and when you should check it. That way you don’t forget about it and get a nice bucket of vinegar. I was lucky enough to find a jar with a tiny chalk board right on it. Love it! Feel free to check it at 7 days if you like your house particularly warm. If you’ve ever tasted kombucha, you’ll know when it’s ready. If you let it go too long, you’ve made yourself some kombucha vinegar. When it’s time to bottle your ‘buch, leave about 2 cups in with your SCOBY so it doesn’t go hungry between batches. At that point, you can either start your next one or wait up to a couple of weeks to start the next one, still storing it in the cabinet.
And how about those flavors?

To flavor your kombucha, you want to do a much shorter second ferment (2-3 days). I’ll tell you the way I do it with the amount I make (just shy of a gallon), which requires jars AND bottles, but you can do it however it makes sense to you. I find this way the easiest and the easiest to clean up.

6 clean jars with air tight lids (I use these exact jars – affiliate link)
6 clean bottles (I use empty SYNERGY bottles, which are 16 oz (480 mL)
Your favorite flavoring ingredients: fruit, ginger, herbs, honey
Small mesh strainer of some kind
Something with which to label the bottles (I use yellow tape and a Sharpie)

kombucha recipe

1. Start with your flavors — THIS IS MY FAVORITE PART! (besides drinking it)

Line up your jars and add in whatever flavor strikes your fancy. This is fun, because you can make as many flavors as you have jars and ingredients. Here are my favorites (assume about 1/2 cup for the fruit — fresh or frozen both work great — and about 1/2 a lemon’s worth of juice; one sprig of an herb is enough for the flavor)

strawberry2014-09-20 15.24.38
strawberry lime (tastes like a margarita!)
strawberry mint lime
strawberry basil
any combination of the above berries
pineapple sage
nectarine/peach basil
ginger, lemon, and 1 tbs honey
rosemary lemon and 1 tbs honey
green apple honey basil

2. Add in the secret fizz

I don’t know why this works, but if you throw 2 or 3 raisins into your second ferment, it helps the drinks get fizzier. This step is entirely optional.
3. Pour, seal, store

Fill each jar with your fermented tea leaving about 1 inch of space at the top for gas. Seal the jars tightly and store them back in that dark place for 2 to 3 more days.
4. Bottle it

Transfer the flavored drinks into your clean bottles using a mesh strainer to keep all the solids out. Compost your solids and seal the bottles. Now it’s time to put them in the fridge until you’re ready to enjoy the fruits of your labor.


**Special Note: After doing this a few times, you’ll notice that your SCOBY is growing. It’s actually reproducing, and you’ll be able to see the various layers right there in your jar. You can either share those with friends interested in brewing their own ‘buch or you can add them to your compost for gardening. I have cut mine up and put them straight into the dirt in addition to blending them up and mixing them in.
No comment yet.
Scooped by Kathy Heidebrecht!

Indian Fried Dill Potatoes

Indian Fried Dill Potatoes | Nutrition & Recipes |


4 tablespoons avocado oil
1 teaspoon cumin seeds
4 garlic cloves, minced
2 pounds potatoes, peeled and cubed (approx. 6 cups cubed potatoes)
1 teaspoon turmeric
1 teaspoon Kashmiri chili powder (paprika & cayenne)
½ teaspoon salt
¼ teaspoon black pepper
1 large handful of fresh dill leaves


Heat oil in a large saute pan over medium heat, then add cumin seeds.
Once the seeds begin to splutter, add garlic, stir-fry for 30 seconds.
Increase the heat to medium-high, add potatoes and spices and mix well.
Fry for 15-18 minutes, stirring occasionally, or until the edges look crispy and the potatoes are fork tender.
Add the fresh dill and stir-fry for another minute.

No comment yet.
Scooped by Kathy Heidebrecht!

Faux-Artisan Crackers (Gluten-Free)

Faux-Artisan Crackers (Gluten-Free) | Nutrition & Recipes |

1 c. brown rice flour (I've also used half chickpea flour with half brown rice flour with great results!)
½ t. sea salt
⅛ t. smoked paprika, optional
2 T. olive oil
4-8 T. water, as needed


Preheat the oven to 400 degrees.
Mix the flour, salt, and paprika, if using.
Stir in the oil until the mixture is crumbly.
Add in the water one tablespoon at a time until the dry ingredients are moistened; the dough should NOT be sticky.
Make a large ball with the dough.
Place the dough onto a piece of parchment paper, large enough to fit your baking sheet.
Place a piece of plastic wrap atop the dough and roll it out to about ⅛ inch in thickness.
Cut the dough with a pizza roller or just bake it whole (I like to bake mine whole).
Bake 20-25 minutes, until the edges are browning and the center feels solid to the touch.
Cool and break apart.
No comment yet.
Scooped by Kathy Heidebrecht!

Vegan Fluffernutter Sandwich Cookies

Vegan Fluffernutter Sandwich Cookies | Nutrition & Recipes |
egan Fluffernutter Sandwich Cookies

Makes 6 sandwich cookies

1 Tbsp ground flaxseed

3 Tbsp filtered water

1 cup coconut sugar

3/4 cup peanut butter

1/4 cup coconut oil, warmed to liquid

1 tsp pure vanilla extract

1 1/4 cups gluten free all purpose flour or quinoa flour*

3/4 tsp baking soda

1/2 tsp baking powder

1/2 tsp sea salt

Marshmallow fluff:

1/2 cup aquafaba**

1 1/2 tsp xanthan gum or guar gum

1/2 cup powdered xylitol, maple sugar or coconut sugar***

1/4 tsp sea salt (if your chickpea liquid has no salt)

1/4 tsp pure vanilla extract

In a small bowl, whisk together the flax seed and water. Place the bowl in the fridge for 15 minutes, this is your flax egg.

In a large bowl, with a wooden spoon, mix together the sugar, peanut butter, coconut oil, vanilla and flax egg, until smooth. Then mix in the flour, soda, baking powder, and sea salt in until the mixture is smooth.

Preheat the oven to 375F degrees. Line a sheet pan with parchment.

Shape the cookie dough into 2 inch balls, place on your baking sheet a few inches apart and flatten with a fork, like you would with peanut butter cookies.

Place in the oven and bake at 375 for 12 minutes or so, until lightly browned and set. Allow to cool completely on a rack.

Meanwhile, In a food processor (which is what I used, or you may use a stand mixer with a whisk attachment), whip up the chickpea liquid until it has reached pretty stiff peaks. This will take about 2 minutes in the food processor. Add the guar gum and cream of tartar and process until incorporated. Add the sea salt and sugar and with the motor running, a little at a time through the feed tube (so you do not deflate it), then allow to process until the sugar is completely dissolved and the meringue is smooth, shiny and thick. Add the vanilla, and blend until uniform in color.

Flip half the cookies upside down, and spread some of the marshmallow fluff onto each one. Top with another cookie.

*If you do not want to make these gluten free, you can use whole wheat pastry flour.

**Aquafaba is the liquid from cooked or canned chickpeas. If you are using liquid from the cooked, you want to make sure it is thick, not watery.

***If using the coconut sugar or maple sugar, it will turn your marshmallow fluff light brown. Xylitol is toxic to dogs the same way chocolate is, so do not let your dog get ahold of this marshmallow fluff.
No comment yet.
Scooped by Kathy Heidebrecht!

Make Easy Gluten-Free Peach Cobbler

Make Easy Gluten-Free Peach Cobbler | Nutrition & Recipes |














2 29 ounce cans sliced peaches in syrup (drain and reserve 1 cup of syrup)
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 tablespoon cornstarch
1 cup cane sugar
1 cup gluten-free all purpose flour blend (Gluten-Free Pantry All Purpose Baking Flour used)
1 3/4 teaspoons gluten-free baking powder
1/2 teaspoon salt
1 large egg
6 tablespoons melted unsalted butter
2 tablespoons milk
1/2 teaspoon vanilla extract
1 tablespoon cane sugar mixed with 1/4 teaspoon ground cinnamon for topping

No comment yet.
Scooped by Kathy Heidebrecht!

Healthy Homemade Mayonnaise Recipe -

Healthy Homemade Mayonnaise Recipe - | Nutrition & Recipes |
















4 egg yolks at room temperature
1 TBSP lemon juice or apple cider vinegar
1 Tsp regular or Dijon mustard (or ½ tsp dried mustard)
Salt and pepper
⅔ cup olive oil
⅔ cup coconut oil (warm) or other healthy oil (macadamia works well)


Put egg yolks into blender or bowl and whisk/blend until smooth
Add lemon juice or vinegar, mustard and spices and blend until mixed
SLOWLY add oil while blending or whisking at low speed, starting with olive oil. Start with a drop at a time until it starts to emulsify and then keep adding slowly until all oil is incorporated.
Store in fridge up to 1 week.

No comment yet.
Scooped by Kathy Heidebrecht!

Black Forest Cherry Cake, Gluten Free

Black Forest Cherry Cake, Gluten Free | Nutrition & Recipes |

Black Forest Cherry Cake, The Easy Version, GF
Use your favorite chocolate cake mix (GF) or make one from scratch. Aside from letting the cherries marinate in the Kirsch and sugar, the whole thing goes together quickly. The longer the cherries sit, the tastier they become. Please refrigerate the cake once the topping is added, but let it sit for 10-15 minutes at room temperature before serving. Add those top cherries at the last minute for the best table-side look. Serves about 8 cake-loving people.
Cherry Marinade

600 grams or 3 cups fresh pitted cherries
50 grams granulated sugar (1/4 cup)
4 tablespoons Kirsch (I use Clear Creek Distillery Brand)

Chocolate Cake

1 15 oz. box of GF chocolate cake mix (Betty Crocker preferred)
86 grams of shortening (6 tablespoons) (Spectrum Organic preferred)
3 extra-large eggs
160 grams almond milk (2/3 cup)
1 teaspoon vanilla extract
1 teaspoon brewed coffee (decaf is fine)


2 containers nondairy whipped topping (I use Truwhip Brand)

Marinating the Cherries

Pit the fresh cherries and place in a bowl with a lid. Add the sugar and kirsch and stir with a spoon to coat the cherries. Refrigerate for at least one day and two to three days is even better. Stir once in a while.

Chocolate Cake

1. Preheat oven to 350°F. Grease two 8-inch round cake pans with nonstick spray.


2. In a large bowl blend all the ingredients together on low with an electric mixer. Once the mix is incorporated beat on medium-high until the batter is light, smooth and fluffy. Divide evenly and scrape into prepared pans. Rap pans on the counter top to smooth the batter and get rid of any air bubbles. Bake 18-22 minutes or just until a toothpick comes out with dry crumbs or no crumbs. Remove pans to a rack to cool for 5 minutes. Loosen edges of the cake with a knife and flip cakes onto cooling racks. Cool completely before adding syrup, cherries and topping. Cakes can be wrapped in plastic once cool (stone-cold) and stored in the refrigerator or freezer until ready to assemble. Bring to room temperature before unwrapping the cake layers to keep condensation from forming. Proceed with the recipe.


Thaw according to directions. Don't stir the topping before applying or it might become to thin to adhere to the cake. Keep chilled but not frozen.


1.  Place one cake layer on a serving platter. Place plastic wrap or parchment paper around the edges to keep the cake plate clean. Poke holes in the layer with a toothpick. Brush on 1-2 tablespoons of cherry liquid from the marinated cherries. Let that soak in and set for 30 minutes before proceeding. Cut enough cherries in half to make a single layer on top of the bottom cake layer. Drain them thoroughly but make sure to keep the liquid.Leave the remaining cherries whole and drain them, too (those will go on top of the cake). Apply the non-dairy topping on the bottom layer as though you were frosting the cake. Add the cut cherries, close together on top of the cake layer now covered with topping. Carefully place the top layer of cake on the cherries and press down just a tiny bit to make everything adhere. Some cherries may try to slide out the side - just use a clean finger to press them back into the layer.


2. Poke the top layer with a toothpick all over. Apply another 1-2 tablespoons of cherry marinade to the top and let that set for 30 minutes (refrigerate the cake at this point). Apply the remaining whipped topping on the cake just as though you were adding frosting. Pipe little stars or flowers around the edge of the cake or use a spatula to make the outside edge of the top of the cake higher than the center (to keep the cherries from spilling over).


3.Chill the frosted cake for at least 30 minutes and add the cherry topping right before serving for best presentation. Top with remaining drained whole cherries piled higher in the center. Serve with some of the marinade drizzled over the cake, if you like.

No comment yet.
Scooped by Kathy Heidebrecht!

Shiitake Stir Fried Rice

Shiitake Stir Fried Rice | Nutrition & Recipes |
2 heads organic cauliflower
1 Tablespoon olive oil
2 organic eggs, beaten
1 yellow onion, chopped
2 carrots, halved and thinly sliced
1 red bell pepper, seeded and thinly sliced
10 oz shiitake mushrooms, stems removed, caps thinly sliced
2 garlic cloves, minced
2 teaspoons fresh ginger, peeled and minced
6 oz snow peas, stems and strings removed, sliced diagonally
3 Tablespoons coconut aminos
2 Tablespoons apple cider vinegar


Wash and roughly chop the cauliflower. Run through a food processor with the grating attachment, until finely shredded. Season with salt and pepper and set aside.
Heat 1 teaspoon of olive oil in a large skillet over medium. Add the beaten eggs, swirl to coat the bottom of the pan. Don’t stir, cook for 2 minutes until set. Transfer to a cutting board and slice lengthwise into thirds and crosswise into thin strips.
Add the remaining 2 teaspoons of oil to the skillet. Cook the onion until softened, about 4 minutes. Add the carrots and bell pepper and cook until lightly browned, about 6 minutes. Add the mushrooms and cook until tender, about 5 minutes. Add the garlic, ginger, snow peas and cook for an additional 3 minutes.
Stir in the shredded cauliflower, coconut aminos and apple cider vinegar. Toss to coat and cook over medium for 5 minutes. Season with salt and pepper and fold in the sliced egg. Enjoy!
No comment yet.
Scooped by Kathy Heidebrecht!

Organic Chocolate Zucchini Bread Recipe

Organic Chocolate Zucchini Bread Recipe | Nutrition & Recipes |

1 cup Justin's chocolate hazelnut butter blend or if Paleo, use almond butter sweetened with 1 tbsp of maple syrup and 1-2 tbsp of cocoa powder | You Can Buy Nut Butter Here
1 cup shredded zucchini (squeeze excess water out of the shredded zucchini)
2 large eggs
2 tbsp grade b maple syrup
1 tbsp pure vanilla
1 tsp apple cider vinegar
½ tsp baking soda
⅛ tsp sea salt - You Can Buy It Here
1-2 tbsp mini chocolate chips (enjoy life)


Preheat oven to 400 F.
In a medium bowl combine the chocolate hazelnut butter, eggs, maple syrup, vanilla and sea salt and blend with a hand held mixer for 2 minutes on medium speed.
Add baking soda and vinegar (will fizz up) and blend for 30 more seconds.
Stir in shredded zucchini. If really watery, squeeze out excess water.
Place in a lined or greased loaf pan. You can use one 5x9" pan or 2 mini loaf pans.
Top with 1-2 tbsp of mini chocolate chips.
Bake for 23-28 minutes if you have mini loaf pans and 35-50 minutes for large loaf pan. Start testing with a toothpick at 35 minutes and when it comes out clean when inserted in the center, it is done.
Allow to cool on a cooling rack and serve. You can also serve warm too.

The pictures in this post were made with mini loaf pans.
No comment yet.
Scooped by Kathy Heidebrecht!

Coconut And Almond Candy (Homemade Almond Joy)

Coconut And Almond Candy (Homemade Almond Joy) | Nutrition & Recipes |
Coconut And Almond Candy Cups (Homemade Almond Joy)

July 14, 2015 by The Coconut Mama 2 comments

Want to enjoy an Almond Joy without all the sugar? This coconut and almond candy recipes is made with all natural ingredients and is much more nutritious than any candy bar you’ll find in the store.

Coconut And Almond Candy Cups (Homemade Almond Joy)

Almond Joy’s are one of my favorite candies from childhood. Since giving up processed food my taste buds have changed quite a bit though and I no longer enjoy the overly sugar taste of them. This recipes is made with natural ingredients and isn’t too sweet at all! Sprouted almonds and sprouted almond butter was used because I try to feed my children healthy sprouted foods that are easy to digest. If you only have regular almonds on hand, you can use them instead. Learn more about why I use sprouted nuts here.

Coconut And Almond Candy Cups (Homemade Almond Joy)
Homemade Almond Joy Candy
(Coconut and Almond Candy)

Special Equipment

Mini Silicon Cup Molds
Electric Mixer or Food Processor


1/2 Cup Coconut Butter
1/2 Cup Sprouted Almond Butter (Sprouted Almond Butter Recipe)
1 Tablespoon Natural Sweetener ( I used Raw Honey)
1/2 Teaspoon Vanilla Extract
1 Tablespoon Coconut Oil
1 Cup Chocolate Chips – Homemade or Buy Soy Free
18 Sprouted Almonds


Mix coconut butter, sprouted almond butter, honey and vanilla extract together in a food processor. Mix until very smooth.
Evenly pour the almond butter mixture into 18 mini cup molds. Fill each up approximately 3/4 full.
Place the molds in the refrigerator or freezer to set, about 1 hour.
Once the coconut almond cups are solid you can melt the chocolate for the topping.
In a small saucepan, heat 1 cup of chocolate chips with 1 tablespoon of coconut oil.
Melt over low heat.
Evenly pour chocolate over the coconut and almond cups.
Place a whole sprouted almond on top of each cup.
Refrigerate cups for 1-2 hours or until completely set.

This recipe makes approximately 18 mini coconut and almond candy cups.
No comment yet.
Scooped by Kathy Heidebrecht!

Cherry Chocolate Chip Coffee Popsicles {Paleo}

Cherry Chocolate Chip Coffee Popsicles {Paleo} | Nutrition & Recipes |

¾ cup coconut cream (I use Trader Joe’s coconut cream; you could also use the thick, waxy portion at the top of a full-fat can of coconut milk)
6 tablespoons strong unsweetened coffee, cooled
2 tablespoons pure maple syrup
½ teaspoon pure vanilla extract
1 pinch sea salt
¾ cup whole sweet red cherries, pitted and halved
¼ cup mini semisweet chocolate chips (I use stevia-sweetened)


Puree the coconut cream, coffee, maple syrup, vanilla extract, and salt together in a blender or food processor.
Pour the coconut cream mixture into a medium bowl and stir in the cherries and chocolate chips. Refrigerate until the mixture starts to thicken, stirring occasionally. (This is so when you spoon the mixture into the popsicle molds, the cherries and chocolate chips won’t settle to the bottom of the molds.)
Once the mixture is thickened, spoon it into popsicle molds, making sure not to fill the molds over the “fill” line, since liquid expands as it freezes. (My molds are 2½ oz/75 ml and I got exactly 6 popsicles.) Gently tap the mold a couple times on a hard surface to help any air bubbles escape, then insert the sticks.
Transfer to the freezer and freeze completely, about 3 to 4 hours, depending on the size of your popsicles and how cold your freezer is. To easily unmold the popsicles, dip the plastic bottoms in warm water and they should slide right out.
Once unmolded, wrap each popsicle individually in plastic wrap and store in the freezer.
No comment yet.
Scooped by Kathy Heidebrecht!

Paleo White Chicken Chili recipe (nightshade-free!)

Paleo White Chicken Chili recipe (nightshade-free!) | Nutrition & Recipes |
4 slices bacon
1 medium yellow onion, diced
4 cloves garlic, smashed or roughly chopped
sea salt and black pepper
12 button mushrooms, stemmed and quartered
1/2 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon oregano leaves
2 cups chopped parsnips (1/3" cubes, 3-4 parsnips)
1 carrot, finely diced
2-3 cups chicken broth, divided
2 teaspoons arrowroot or tapioca starch (optional)
1 1/2 pounds boneless skinless chicken thighs
1/4 cup sliced green onions (scallions)
1/4 cup chopped fresh cilantro
1 lime, cut into wedges


Chop the bacon into pieces and place into a large enameled cast iron pot or other heavy-bottomed pot over medium heat. Allow the bacon to cook until the fat has rendered out of it, about 4 minutes. Add the onions and cook until the onions are translucent, 3-4 minutes. Next add the garlic and season generously with salt and pepper, stirring to combine the ingredients.

Once the garlic has cooked for a minute or two, add the mushrooms and allow them to soften, then add the cumin, coriander, oregano, parsnips, and carrots to the pot. Allow the vegetables to cook until they begin to brown a bit, about 5 minutes.

Next, add 2 cups of the broth and stir to combine, then place the chicken thighs into the pot, on top of the vegetables but pressing them down to be covered by the broth. For a thicker consistency of the chili, add the arrowroot to 1/2 cup of the cold or room temperature broth before mixing in with the vegetables, and whisk thoroughly to combine, then stir the mixture into the chili. Add more broth to your pot (1/2-1 cup) if necessary to cover the chicken. Place the lid on the pot and cook for 15 minutes, until the chicken is cooked through.

Remove the chicken thighs from the pot and place on a cutting board or plate, then shred each thigh apart with two forks. Place the chicken back into the pot and stir to combine. Add more salt and pepper to taste if necessary.

Continue to simmer the chili for 10 minutes or longer with the lid off to reduce the liquid to your desired consistency.

Garnish with a squeeze of fresh lime, sliced green onions and cilantro before serving.

Note: The chili will thicken when chilled whether you added the arrowroot or not, and will be thicker still if you did add the arrowroot.

To make this in a slow-cooker, simply cook the bacon before adding it (along with any rendered fat) to a slow-cooker with all of the remaining ingredients. Cook on low for 3-4 hours. Remove the chicken to shred it before mixing back into the chili. Note: I have not tested this version, but I am pretty darned sure it would work just fine!
No comment yet.
Scooped by Kathy Heidebrecht!

Homemade Sweet Potato Burgers

Homemade Sweet Potato Burgers | Nutrition & Recipes |

Reprinted from Kathy Patalsky


1 medium sweet potato
1 1/2 cups drained and rinsed canned cannelini beans
2-3 tbsp oat or wheat flour
1 tbsp tahini or nut butter, softened
1 tsp pure maple syrup (or pinch stevia for sugar-free)
1/4 tsp garlic powder or spice blend
salt, pepper, optional cayenne or other spices
optional 1-2 tbsp nutritional yeast
If frying: 1-3 tsp vegetable or coconut oil
optional 1/2 cup panko breadcrumbs or 1/4 cup cooked brown rice
toppings of choice


Preheat oven to 400 F. Pole a few holes in the potato using a fork. Bake until sticky-sweet and very tender, about 1 hr. Remove skin and place the potato’s flesh in a large bowl. Add beans, flour, tahini, maple syrup, spices, and seasonings to the bowl, and use a fork to mash. Cover and refrigerate until the mixture is firm enough to easily handle (15-20 minutes). The mixture will be soft and moist, so add the extra flour as needed (or fold in 1/4 cup to 1/2 cup breadcrumbs) until you can form patties. If frying: Heat 1 tbsp oil over high heat in a sauté pan. Form 5 patties and coat them with the breadcrumbs, then place in the hot pan and cook 2-3 minutes each side or until browned. Transfer to a paper towel and let cool. If baking: Omit the panko coating, and fold in 1/4 cup cooked brown rice for added texture. Bake at 350 F on a greased baking sheet for 20 minutes. Burgers will be lightly browned.

No comment yet.
Scooped by Kathy Heidebrecht!

Resistant Starch Potato Salad

Resistant Starch Potato Salad | Nutrition & Recipes |
Ingredients (makes 6 to 8 servings):

1 lb of the most colorful small potatoes you can find (red and purple are ideal for greatest nutrient density), cooked the day before and refrigerated
4 pieces organic bacon, cooked and chopped or crumbled (never settle for conventional bacon, and get pastured if you can find it)
1/4 – 1/2 cup bleu cheese crumbles (amount depends on your affinity for stinky cheese)
3 scallions, chopped
1/4 to 1/2 cup chopped raw walnuts
1/2 cup homemade coconut mayo
Splash apple cider vinegar
Salt and pepper to taste


Halve or quarter 1/2 the potatoes, depending on the size, and roughly mash the other half with a fork in a large bowl
Add bacon, cheese, scallions, and walnuts to potatoes
In a separate bowl, whisk together the mayo, vinegar, salt, and pepper
Stir in the mayo mixture until well-incorporated
Serve cold
No comment yet.
Scooped by Kathy Heidebrecht!

Orange Ground Beef

Orange Ground Beef | Nutrition & Recipes |

1 tablespoon avocado oil
2 garlic cloves, minced
1-inch knob ginger, minced
1 pound ground beef
Zest of 1 orange
½ cup orange juice
2 tablespoons coconut aminos
1 tablespoon coconut sugar
1 teaspoon apple cider vinegar
1 teaspoon sesame oil
¼ teaspoon salt, adjust to taste
¼ - ½ teaspoon crushed red pepper flakes, adjust to taste


Heat oil in a saute pan over medium heat.
Add garlic and ginger and stir-fry for 1-2 minutes or until softened. Then add the ground beef and mix well, breaking up the ground beef in the pan.
Add the remaining ingredients, raise the heat to high and once the contents reach a boil, reduce the heat back to medium, cover and cook for 10 minutes, or until the beef is done and the orange juice has reduced.
No comment yet.
Scooped by Kathy Heidebrecht!

Paleo Strawberry Mousse Pie

Paleo Strawberry Mousse Pie | Nutrition & Recipes |












Crunchy Nut Crust

1cup lightly toasted coconut flakes
1 cup sliced almonds
2tbsp Coconut oil, softened/melted
1/2cup sunflower seed butter
1tsp pue vanilla vanilla extract (alcohol free)
1tsp Ground Cinnamon
1tbsp pure maple syrup

Strawberry Mousse Filling

2cups Strawberries
2tbsp coconut butter, softened
1/2tsp vanilla (alcohol free)
4tbsp Coconut oil, softened/melted
1pinch sea salt

Fresh Strawberry Layers

2 cups sliced strawberries for layering(up to 2 cups, may require less depending on size of the pan).

Crunchy Nut Crust

Combine all crust ingredients into a food processor and pulse until everything is well combined, but still with some texture to it. You want to be able to see the coconut and sliced almonds. This will add a nice crunchy contrast to the fruit mousse.
Once everything is well combined, use a spatula to spread the mixture evenly into a 6 inch or 7 inch pie pan or springform pan (the latter is suggested). If there is mixture leftover, save it for future use.
Place the crust into the fridge to chill while you make the filling. The coconut oil in the crust will help it to "set" and keep its shape while chilled.

Strawberry Mousse Filling

Rinse out the food processor after making the crust. Combine all mousse ingredients into the processor and processes until well combined, but with some fruit texture still visible. It should look slightly whipped.
Remove the crust from the fridge. Slowly scoop and spread roughly half of the strawberry mousse into the pie pan or springform pan and even it out.
Slice strawberries and arrange them on top of the mousse creating a new layer.
After creating the fresh strawberry layer, scoop the rest of the mousse on top and even it out. Top this layer with another layer of fresh strawberries, or make your own design with strawberries around the edges (as shown in the picture) for a pretty presentation.
Place the pie into the fridge to chill and "set" for at least one hour. It should be completely set in most fridges by the two hour mark. Check the "setting" and firmness of the pie by gently pressing on the top. If the give is too much, let it chill further until it is firm to the touch but not rock hard. *Serve this pie chilled, (the coconut oil will melt if it's left out too long and the pie will lose its shape so it must be kept chilled, or it can also be frozen for an even more summer-y treat!)

Alternative Preparation - Fruit Mousse Cups

Prepare the crust and mousse as noted before, except use individual ramekins for each serving. Place the crust in the bottom of the ramekin, cover with mousse, place a few sliced strawberries, and top it off with more mousse. Place in the fridge to chill until firm to the touch and serve chilled.

Recipe Notes

The crust is adapted from Sunbutter Drops recipe posted by Laura Pappas.

No comment yet.
Scooped by Kathy Heidebrecht!

Chocolate Pudding Pie -

Chocolate Pudding Pie - | Nutrition & Recipes |

2 cups milk of choice OR canned coconut milk
heaping 1/8 tsp salt
1/4 cup Dutch cocoa powder
pinch uncut stevia OR 1/3 cup sugar, pure maple syrup, or honey
1/2 cup milk of choice + 3 tbsp cornstarch (such as Rapunzel non-GMO) – Readers have also had success with arrowroot
4 oz chocolate chips or broken-up bar, optional
3/4 tsp pure vanilla extract


Crust Recipe:

1 1/2 cups ww pastry or all-purpose flour (A reader reported success with almond flour, but I have not tried it. Many readers have said gf all-purpose flour will work.)

1 tsp salt

1/3 cup granulated sugar of choice or xylitol

1/2 cup vegetable oil (80g)

2-4 tbsp water (I used 3)

Crust recipe: Preheat oven to 200 F. Grease a 9-inch pie pan. In a large mixing bowl, combine all dry ingredients. Add the oil and stir. Add water until it just sticks together but is not gummy. Press dough evenly into the pan. Place crust in the oven, and immediately increase the temperature to 350 F. (This crust will rise, so either use pie weights during baking or just press the pie crust down after it bakes.) Bake 15 minutes, then let cool.

Filling: Heat the 2 cups milk of choice in a saucepan with the salt, cocoa powder, and the sweetener. Meanwhile, whisk your cornstarch and the 1/2 cup milk in a small dish until fully dissolved. When the 2 cups milk are warm, add the cornstarch mixture. Bring to a boil. Once boiling, stir constantly for 2 minutes. Lower to a simmer for an additional minute, then turn the heat off. Once heat is off, stir in the vanilla extract and broken-up chocolate until the chocolate melts. Pour pudding into the pie crust, then transfer to the fridge to thicken and set at least 8 hours. It gets thicker the longer it sits, and by the next day it should be slice-able. *Note: I’ve only tried this recipe with Dutch cocoa powder so can’t vouch for the taste if regular unsweetened cocoa powder is used in its place. But you are always free to experiment. If you want a deeper pie than the one in the photos, I would try scaling all of the ingredients up and adding a little extra cornstarch. Be sure to report back if you experiment!

View Chocolate Pudding Pie Nutrition Facts
No comment yet.
Scooped by Kathy Heidebrecht!

Triple Coconut Protein Bites

Triple Coconut Protein Bites | Nutrition & Recipes |








Vanilla-flavored protein powder, 120g (approx. 8 Tbsp)
Coconut flakes, unsweetened, 90g (approx. 6 Tbsp)
Coconut milk, unsweetened, 200ml (1 cup)
Coconut oil, 4 Tbsp.
Psyllium husk, 12g (2 Tbsp)
Dark chocolate min. 85% cocoa, 20g
Almond flour ⅓ cup (5 Tbsp)


Step 1
In a medium sized bowl, mix well the protein powder (low carb, whey or egg protein powder works great), coconut flakes, almond flour and the psyllium.
Step 2
Add the coconut milk (i used cashew milk once too, and it worked well) and the coconut oil (liquefy it first) into the dry mix and blend very well.
Step 3
Divide the batter into cupcake forms, it should be just enough to fill 7 standard cupcake tins or about 21 bite sized mini cupcakes. I did a combo of the two since I wanted to be able to just have a bite sized treat for my daughter and I. I used paper cupcake liners but silicon would prevent sticking better.
Step 4
Melt chocolate and decorate the cupcake dough the way you want. . I like just drizzling it to form a hard chocolate topping.
Step 5
Place cupcakes in the freezer for about 30 minutes. They don't need to deep freeze overnight, as they will freeze solid! But freeze them long enough to firm up and become a more solid consistency. If you do store them in the freezer for too long, simply let them warm up at room temperature for about 10 minutes. If you are going to take these anywhere, pack in a cooler with ice and be mindful they will melt if not kept cool.

No comment yet.
Scooped by Kathy Heidebrecht!

Gluten-Free White Bread for Bread Machines

Gluten-Free White Bread for Bread Machines | Nutrition & Recipes |
Ingredients Edit and Save
Original recipe makes 1 - 1 1/2 pound loaf Change Servings

3 eggs

1 tablespoon cider vinegar

1/4 cup olive oil

1/4 cup honey

1 1/2 cups buttermilk, at room temperature

1 teaspoon salt

1 tablespoon xanthan gum

1/3 cup cornstarch

1/2 cup potato starch

1/2 cup soy flour

2 cups white rice flour

1 tablespoon active dry yeast

Check All Add to Shopping List

Place ingredients in the pan of the bread machine in the order recommended by the manufacturer.
Select the sweet dough cycle. Five minutes into the cycle, check the consistency of the dough. Add additional rice flour or liquid if necessary.
When bread is finished, let cool for 10 to 15 minutes before removing from pan.
No comment yet.
Scooped by Kathy Heidebrecht!

Crispy Orange Chicken

Crispy Orange Chicken | Nutrition & Recipes |
½ cup chicken broth
1 egg
½ cup arrowroot starch
3 Tablespoons coconut flour
½ cup frozen orange juice concentrate, no sugar added
3 Tablespoons coconut aminos
1 Tablespoon olive oil
1 orange, zest
3 garlic cloves, minced
½ teaspoon stevia powder
2 lbs boneless, skinless chicken thighs, cut into bite sized pieces
1 Tablespoon coconut oil
dash of sea salt and black pepper
dash of onion powder
2 green onions
1 Tablespoon sesame seeds


Combine the egg, chicken broth, arrowroot starch and coconut flour in a bowl to form a batter. Mix well.
Combine the orange juice concentrate, coconut aminos, olive oil, orange zest, garlic cloves and stevia in another bowl.
Rinse the chicken and pat dry. Trim the fat and cut into bite sized pieces. Gather the coconut oil and a dash of sea salt, black pepper and onion powder. Toss the chicken pieces with the spices.
Mix the chicken pieces into the batter. Mix to evenly coat. Place the coconut oil in a large skillet over medium high heat. Add the battered chicken pieces. Cook until evenly golden.
Add the orange mixture to the skillet. Bring to a simmer and continue to cook as the sauce thickens, about 8 minutes. Remove from heat. Sprinkle each serving with a Tablespoon of green onions and a pinch of sesame seeds. Enjoy!
No comment yet.
Scooped by Kathy Heidebrecht!

5-Ingredient Vegan PB & J Ice Cream Popsicles

5-Ingredient Vegan PB & J Ice Cream Popsicles | Nutrition & Recipes |

½ can light organic coconut milk
3 tablespoons natural peanut butter (no added sugars/oils)
1 large pitted medjool date
¾ cup mixed frozen raspberries and strawberries
3 tablespoons chia seeds


In a blender add the coconut milk, peanut butter, and date. Blend until completely smooth.
Pour the mixture evenly into a 4-slot popsicle mold.
Place in the fridge.
Make the berry chia jam. Heat the berries in the microwave for 45 seconds or on the stovetop until soft. Mash with a fork and stir in the chia seeds. Place in the fridge for 10 minutes.
Remove the chia jam and peanut butter popsicle molds from the fridge and add dollops of chia jam to the molds using a knife to lightly stir the jam into each cup leaving "chunks" of jam intact.
Once each mold has chia jam place a popsicle stick into each mold and place in the freezer for 1 hour.
Remove pops from the freezer and enjoy!
No comment yet.
Scooped by Kathy Heidebrecht!

Cherry Chia Jam - My Heart Beets

Cherry Chia Jam - My Heart Beets | Nutrition & Recipes |
Cherry Chia Jam
Author: Ashley Thomas


2 cups frozen pitted cherries, thawed
2 tablespoons honey
2 tablespoons chia seeds


Add the thawed cherries and honey to a saucepan over medium heat.
Cook for 5 minutes, stirring frequently. Gently mash the berries with a wooden spoon.
Bring the mixture to a low-boil, cover with a lid, then reduce heat to low. Allow this to simmer for 10 minutes.
Turn off the heat and stir in the chia seeds. The jam will thicken as it cools.
Once cool, taste the jam and add more sweetener if needed.
Store the cherry chia jam in an air-tight container in the fridge for 1-2 weeks.
No comment yet.
Scooped by Kathy Heidebrecht!

Zucchini Muffins

Zucchini  Muffins | Nutrition & Recipes |

Figgy Zucchini Muffins

Dry Ingredients
• 1 3/4 cups brown rice flour
• 2 Tbsp ground flax
• 1 tsp cinnamon
• 1/2 cup dried figs pulsed to small bits in the food processor OR raisins
• 1/2 tsp baking powder (optional)
• 1/2 tsp baking soda (optional)

Wet Ingredients
• 1 cup shredded zucchini
• 1/2 cup milk or non-dairy milk
• 1/3 cup maple syrup OR coconut sugar
• 1/3 cup water
• 1 tsp vanilla
• 2 Tbsp coconut oil (optional)
• Stevia, to taste, as desired

Mix dry ingredients together and then mix wet ingredients in a separate bowl. Pour wet over dry and stir until combined. Taste test batter and add in stevia, if needed, to your sweet-liking-taste. Pour batter into a 12 muffin tin lined with soy-based muffin cups or greased with coconut oil. Bake at 350°F 18-23 minutes or until done.

Notes & Variations: 1-The baking soda and powder are to help give the dough rise, however these added salts can be omitted as the dough will not rise much anyway in these hearty num-nums! 2- The coconut oil can be easily omitted. The fat helps to give richness to this recipe. You can replace the oil with 2 Tbsp water or milk, or leave it out altogether. 3- If using coconut sugar and you find your batter too thick, simply add in about 1/4 cup more water or milk. 4- If you’d like to use 2 eggs in this recipe instead, then omit the flax (in the dry ingredients) and 1/3 cup water (in the wet ingredients). 5- For a sweeter version, use 1/2 cup chocolate chips instead of the figs.

No comment yet.
Scooped by Kathy Heidebrecht!

Coffee Ice Cream Recipe

Coffee Ice Cream Recipe | Nutrition & Recipes |
Ingredients2 cups heavy cream1 cup double strength brewed coffee, chilled (I brew 6 tablespoons coffee with just over 1 1/2 cups of water in my french press to get this amount)2/3 cup sucanat/rapadura 1/4 teaspoon unrefined sea salt6 large egg yolks1 teaspoon grass-fed gelatin 2 tablespoons rum – optional, keeps ice cream from becoming as hard as a rock (As I mention in my post on making homemade eggnog, Appleton Estates rum is non-GMO)


1. Measure out two tablespoons of coffee. Add gelatin to coffee and set aside (It needs time to soften and absorb liquid.)

2. Add cream, sucanat and salt to a small pot. Warm over medium heat until the sucanat is completely dissolved – about five minutes. Remove from heat and measure out 2/3 cup of the mixture. Set aside the rest.

3. Slowly pour 1/3 cup of the cream mixture into the egg yolks, whisking constantly to prevent the eggs from curdling. Now take the egg mixture and slowly whisk it in to the pot with the cream.

4. Return pot to low/medium heat and cook until it reaches 170F on a candy thermometer. If you don’t have a candy thermometer, dip your spoon in the mixture and then lift it above the pot. When it’s thick enough to coat the back of the spoon it’s ready.

5. Pour mixture through a fine mesh sieve into a bowl. Whisk in the coffee/gelatin mixture. When the gelatin is fully combined, add the rest of the coffee and vodka/rum (if using).

6. Cover and chill for at least four hours. I usually make mine a day in advance and chill overnight.

7. Pour mixture in an ice cream maker and churn according to manufacturers instructions. Enjoy right away as a soft-serve, or transfer to a container and place in the freezer until firm.

No comment yet.
Scooped by Kathy Heidebrecht!

Gooey Chocolate Chip Brownie Bars - MELT in your mouth!

Gooey Chocolate Chip Brownie Bars - MELT in your mouth! | Nutrition & Recipes |

1/3 cup unsweetened applesauce
1 cup peanut butter OR allergy-friendly alternative
1 tsp pure vanilla extract
1/4 cup plus 2 tbsp flour (white, spelt, sorghum, oat, and Bob’s gf all work here, and a reader had success with almond flour)
1/4 cup plus 2 tbsp cocoa powder
2/3 cup sugar or xylitol
1 1/2 tsp baking soda
1/8 tsp salt
1/2 cup mini chocolate chips (mini are best, but regular will also work)
optional chocolate chips for the top


Preheat oven to 350 F and grease an 8x8 pan. Set aside. In a large mixing bowl, stir together the first 3 ingredients until smooth. Add all remaining ingredients, and stir. Only if it’s too dry after stirring to resemble a thick brownie batter, very slowly add a little milk of choice (or water) until the desired texture is reached. Smooth evenly into the prepared pan, then press in some extra chocolate chips if desired. Bake 20 minutes, then remove from the oven. It will look a little undercooked, so do not touch the pan for at least 15 minutes. After this time, it will have firmed up and you can cut without crumbling. After a day, leftovers should be stored in the fridge for freshness.
No comment yet.