Nutrition & Recipes
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Quinoa Stuffing Recipe

Quinoa Stuffing Recipe | Nutrition & Recipes |
A gluten-free, vegan quinoa stuffing recipe. Quinoa makes a healthy alternative to traditional stuffing. Enjoy some Quinoa Stuffing with your family!
Kathy Heidebrecht's insight:


1 cup red quinoa

1 cup white quinoa

3 large sweet potatoes, peeled and diced

1 large shallot, diced

3 garlic cloves, minced

2 tbsp olive oil

1/2 cup chopped pecans, toasted

1/2 cup fruit juice sweetened cranberries

1 tbsp cumin

1 tsp red pepper flakes

2 tbsp apple cider vinegar

Sea salt & pepper to taste


Bring 4 cups of water to boil, adding your quinoa in and turning down to low. Let the pot simmer for 8 – 10 minutes, turning off the heat when the water is absorbed. Leave the pot covered and let it stand for while the rest of the meal cooks.


Preheat the oven to 400 degrees F.

Toss your diced sweet potatoes, shallot and garlic in a large bowl with olive oil and a bit of salt and pepper. Grease a baking sheet with cold pressed olive oil spray and spread the potato mixture out. Roast for 15 – 20 minutes, flipping the sweet potatoes over half way through.


Add the roasted vegetables and quinoa together in a large bowl. Toss in your cranberries and toasted pecans and fluff to combine. Now add your seasonings: apple cider vinegar, cumin, red pepper flakes, salt and pepper. Give the bowl a few gentle tosses and you’re done!


Either serve immediately or refrigerate overnight and warm up in a 200 degree oven the next day!

Serves 8 – 10 as a side.

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Amazingly Fluffy Gluten-&-Grain-Free Pancakes

Amazingly Fluffy Gluten-&-Grain-Free Pancakes | Nutrition & Recipes |

Can you think of a tastier way to start your day? I didn't think so...

Fluffy Gluten-&-Grain-Free Pancakes.  Author: Diana Keuilian 
Prep time  10 mins  Cook time  12 minsTotal time  22 mins Serves: 4

Kathy Heidebrecht's insight:



5 organic eggs

1 cup coconut milk, canned, full fat

2 Tablespoons coconut oil, melted

⅓ cup coconut sugar/palm sugar

2 Tablespoons pure maple syrup

1/4 teaspoon sea salt

1/2 cup coconut flour

1/2 cup arrowroot starch

2 teaspoons lemon juice and zest

1 Tablespoon baking powder

1 cup blueberries, organic, fresh or frozen


InstructionsIn a food processor combine all of the ingredients except the berries. Blend until smooth. Fold the berries into the batter.


Grease a large skillet or pancake griddle with coconut oil and place over medium heat. Place 1/4 cup scoops of batter onto the skillet, cover with a glass lid, and cook until bubbles form. Remove the lid, flip each pancake and then replace the lid and cook for another minute, until golden on both sides. Cooking with the lid on really helps your pancakes reach amazingly fluffy heights!


*Kathy:  I've been doubling the recipe and freezing the leftovers for a quick breakfast for my son. 

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Oregano and Lemon Roasted Chicken Thighs

Oregano and Lemon Roasted Chicken Thighs | Nutrition & Recipes |
2 Tablespoons coconut oil
1 Tablespoon olive oil
2 Tablespoons fresh oregano, chopped
2 teaspoons fresh garlic, minced
½ teaspoon sea salt
½ teaspoon sweet paprika
¼ teaspoon black pepper
4 bone-in, skin-on chicken thighs
1 cup combination of roughly chopped pimento stuffed green olives, kalamata olives, pimentos and roasted garlic (or whatever looks good at your local olive bar!)
1 lemon, cut into 8 wedges


Preheat the oven to 400 degrees F.
Combine the coconut oil, olive oil, fresh oregano, garlic, sea salt, paprika and pepper. Place the chicken thighs skin side up in a casserole pan, and spread the flavor mixture over the skin. Roast for 30 minutes.
Sprinkle the olive mixture and lemon wedges over the chicken and return to the oven to roast the thighs until the skin is crisp and a thermometer registers at 165 degrees F in this thickest part of the thigh, about 20 more minutes. Switch the oven to high broil for 2 to 3 minutes at the very end of the cook time to crisp up the chicken skins. Garnish with fresh oregano. Enjoy!
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'I Want To Marry You Brownies' aka Sweet Potato Brownies

'I Want To Marry You Brownies' aka Sweet Potato Brownies | Nutrition & Recipes |
The secret behind these moist, super-chocolatey brownies? A Paleo, powerhouse ingredient: sweet potatoes!

3 eggs
¼ cup maple syrup, or more to taste
½ cup melted coconut oil + extra for greasing
¾ cup almond meal
1/3 cup cocoa powder
1 t baking powder
1 cup cooked sweet potato
Optional: chocolate chips for topping


Preheat the oven to 350°F. Grease baking pan with coconut oil.
Whisk together the eggs, syrup, and coconut oil until well combined. In a separate bowl, combine almond meal, cocoa powder and baking powder.
Whisk the dry ingredients into the wet. Whisk in the sweet potato.
Pour brownie batter into baking pan and bake for 30 minutes, or until an inserted toothpick comes out clean. If using chocolate chips, lightly press them on the brownie shortly after it comes out of the oven.
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Sticky Sesame Cauliflower

Sticky Sesame Cauliflower | Nutrition & Recipes |
Sticky Sesame Cauliflower
Total Time: 25m
Yield: 3-4 servings
Print This Recipe

1 small head cauliflower, chopped (6 1/2 cups florets)
1/2 cup soy sauce
1/3 cup pure maple syrup, honey, or agave
1/4 cup rice vinegar
1 tbsp minced garlic
1 ½ tsp toasted sesame oil
½ tsp powdered ginger
1 tbsp cornstarch or arrowroot
1/4 cup water
sesame seeds and scallions, for garnish


Preheat your oven to 450 F. Grease a baking pan or line with parchment. Cut cauliflower into florets, then slice so one side of each floret is flat. Arrange in a single layer in the greased pan. Bake 10 minutes on the center rack. Meanwhile, whisk together the soy sauce, sweetener, vinegar, garlic, sesame oil, and ginger in a saucepan. Bring to a boil. While waiting, stir together the cornstarch and water until cornstarch dissolves fully, then slowly whisk this into the saucepan as soon as it boils. Turn heat to medium and cook 2 minutes, stirring more frequently once it returns to a boil. Flip cauliflower florets and bake 8 additional minutes. Pour sauce over florets, then bake an additional 3 minutes or until florets begin to crisp and sauce thickens. If desired, you can now move the pan to the top rack and broil 1-2 minutes. Sprinkle sesame seeds and optional scallions on top, and serve.
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Slow Cooker Carne Asada

Slow Cooker Carne Asada | Nutrition & Recipes |

2 pounds organic grass-fed flank steak or skirt steak
2 chipotle peppers in adobo sauce
½ cup freshly squeezed orange juice
2 organic limes, juiced and zested
6 garlic cloves
¼ cup coconut aminos
½ cup organic cilantro
1 teaspoon organic cumin
1 teaspoon organic paprika
1 teaspoon organic oregano
1 teaspoon organic chili powder
Freshly ground pepper, to taste

Optional for serving: tomatoes, cilantro, shredded cheese, sour cream, cabbage, etc.

1.) In a blender, combine all ingredients except for the meat and puree until smooth. Place the meat in the slow cooker, pour the sauce over the top and cook on Low for 6-8 hours, or until fork tender. Serve with any toppings of choice.
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Orange Chicken

Orange Chicken | Nutrition & Recipes |
pounds organic chicken, cubed or thinly sliced
1 teaspoon salt
2 tablespoons organic toasted sesame oil
2 organic oranges, juiced, 1 zested
⅓ cup coconut aminos
1 teaspoon fish sauce
1 tablespoon fresh organic ginger, grated
2 tablespoons organic tomato paste
1 tablespoons organic honey
Organic red pepper flakes, to taste
1-2 cloves organic garlic
1-2 tablespoons organic tapioca starch
1.) In a large skillet, heat the sesame oil. Once it’s shimmery, add the chicken and cook until golden brown on all sides. Remove from the pan and season with salt.
2.) Combine the remaining ingredients, except for the tapioca starch, in a blender and process until smooth. Pour into a small saucepan and bring to a boil. Mix the tapioca starch with about 1 tablespoon of water and mix until smooth. Add to the sauce and whisk over low heat until the sauce begins to thicken. If you want it thicker, just make more paste with the tapioca starch and add a little bit at a time to the sauce and cook until the desired consistency is reached.
3.) Pour the sauce over the chicken and toss until all the pieces are evenly coated and are fully cooked. Serve immediately with cauliflower rice and vegetables of choice.
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Grain Free Chocolate Chunk Cookies (that taste just like the real thing!)

Grain Free Chocolate Chunk Cookies (that taste just like the real thing!) | Nutrition & Recipes |

5 Tbsp pastured unsalted butter, softened (for dairy free, use palm shortening or
leaf lard)
1/2 cup granulated sugar of choice (coconut sugar)
1 Tbsp pure maple syrup
1 large pastured egg
2 tsp pure vanilla extract
1 1/2 cups blanched almond flour
2 Tbsp coconut flour
1/2 tsp baking soda
1/2 tsp sea salt
3 oz dark chocolate, roughly chopped or choc chips
1/3 cup chopped pecans (optional)


Preheat oven to 350 degrees.
Use a wire whisk to cream the butter, sugar, maple, egg, and vanilla until smooth and fluffy.
Sprinkle almond flour, coconut flour, baking soda, and sea salt over the top of the wet mixture. Use whisk to gently mix the dry ingredients on the surface first, then whisk all until well combined.
Use a spatula to fold in chopped chocolate and pecans.
Use a mini ice cream scoop like this one to drop balls of dough onto a parchment-lined pan.
Sprinkle the tops with additional sugar (optional) and bake for 15-18 minutes, or til surface has lightly browned.
Allow to cool on pan about 10 minutes, then transfer to wire rack to cool completely before serving.

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Caramel Apples

Caramel Apples | Nutrition & Recipes |
4-6 apples of choice
½ cup coconut sugar
½ cup honey
½ teaspoon baking soda
Coconut oil spray, as needed
Optional: chopped nuts, coconut, melted chocolate, etc.
1.) Place skewers or popsicle sticks in the top of the apples, by the stem. Chop up any toppings if using and set aside and spray a piece of parchment paper with coconut oil spray.
2.) In a small saucepan, combine the coconut sugar and honey and melt over medium-low heat, stirring constantly. Once it starts the bubble, add the baking soda and continue to stir. It will bubble and become more thick. Stir and cook for about 2-3 minutes, then turn off the heat.
3.) Dip each of the apples in the caramel, but only do one at a time. The caramel will be a little runny, so hold each one upside down for about a minute before dipping the next. You will see where the caramel is running so tilt the apple as needed to keep it smooth. If using additional toppings, roll the apple in them at this point.
4.) Place the finished apples on the greased parchment paper and allow the caramel to firm up before serving.
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How-to Make Coconut Milk Yogurt

How-to Make Coconut Milk Yogurt | Nutrition & Recipes |

Choose a Coconut Milk:

canned organic full fat coconut milk without any additives (thickeners like guar gum are OK) Thai Kitchen and Native Forest both produced great results as did Natural Value
homemade coconut milk (see my recipe at the bottom of this post)

My thoughts: I found that the canned milk produced the creamiest and richest results (I am sure because of the guar gum that is added). But, I really liked the taste of the homemade coconut milk and I loved knowing that it was super fresh and I knew exactly what was in it. Ultimately I would say the canned organic coconut milk would be my pick, but I am going to keep experimenting with the homemade milk, too. Play around and find what you like best. Do not use boxed coconut milk “drinks” it will not work.

Choose a Sweetener:

unlike animal milk, coconut milk doesn’t have much natural sugar. Adding sweetener promotes fermentation, as the bacteria needs something to feed on to allow the culturing process to take place. 1 tablespoon per 1 quart (4 cups) of milk should do.

raw sugar
maple syrup

My thoughts: I used both raw sugar and honey, both worked just fine. You can certainly try without any sweetener if you’d like, many recipes don’t call for it, I did not test it without.

Choose a Starter:

if vegan or dairy intolerant be sure to choose a certified dairy-free option

yogurt starter
probiotic powder (must contain one of these strains – Lactobacillus bulgaricus, Streprococcus thermophilus, Bifidobacterium lactis or Lactobacillus acidophilus)

My thoughts: I found using 1/2 – 1 teaspoon of probiotic powder (that is the filling from between 4 and 8 of my probiotic capsules*) per 4 cups of coconut milk or two packets of this yogurt starter per 4 cups of coconut milk produced the tangiest and best results (this dairy-free/vegan yogurt starter would work the same). That said, I have seen recipes where people used as few as 1 capsule of probiotic powder and most call for just 1 packet of yogurt starter per 4 cups of milk, much of this depends on the potency/strength of the probiotics or yogurt starter. You kinda have to play around with ratios to find your personal desired tanginess. I have also read that you can simply use a small amount of dairy yogurt or even kefir as a starter, but I haven’t tested either of these methods.

NOTE: I have read that unlike animal milk yogurt, you cannot reuse non-dairy milk yogurt as a starter for the next batch. However a few folks have commented to say that it does work for them, so it is worth exploring.

*I currently take CVS brand probiotics, nothing fancy, but they are certified gluten-free, soy-free and vegan and not too pricey.

Choose a thickener (optional):

dairy-free yogurt is quite thin, which is totally OK, but, if you are like me and you enjoy a thicker more traditional yogurt, you may want to add a thickener. Which I prefer to do.

grass-fed gelatin
agar agar flakes or powder
starch (like tapioca or arrowroot) – I didn’t test this method

My thoughts: I found using 2 teaspoons of gelatin per 4 cups of canned coconut milk produced the thickest and creamiest results. Whether using canned coconut milk or not, if you add too much gelatin you will end up with more of a cultured panna cotta than a yogurt, but it’s still quite tasty. As far as vegan options go, I could only get my hands on the agar agar flakes, not the powder and while 2 teaspoons really thickened 4 cups of milk, I found it to be a bit less smooth and creamy than the gelatin, but it did thicken quite well. It was my first time using it, so it is possible I may not have dissolved it thoroughly or that the powder would be better.

How-to Make Coconut Milk Yogurt

makes 1 quart yogurt

4 cups coconut milk
1 tablespoon sweetener
yogurt starter or probiotic powder (this amount can vary)
optional thickener

1) Heat the coconut milk and sweetener to barely a boil and remove from heat. In a glass bowl, allow the milk to cool to 115º F. While the coconut milk is cooling, if using, dissolve the thickener in another bowl using the necessary method. (A small amount of cool water for the gelatin, hot water for the agar agar and so on.) Once fully dissolved, add the thickener to the warm coconut milk. Stir well to combine.

2) Once the coconut milk reaches 115ºF add the yogurt starter (or probiotic powder), stir to combine. Pour the mixture into a very clean glass jar with a tight fitting lid (either washed with super hot, soapy water or run through the hottest cycle in your dishwasher). Cover and place in either your yogurt maker or an oven that is totally off with just the light on, the door shut and a towel wrapped around the jars of yogurt for extra insulation. I have a proofing setting on my oven that allows me to set it to 100ºF and that worked perfect. You can also keep the jars of yogurt in a cooler filled with hot water, on a low temperature heating pad, etc – basically you are looking to keep it at approximately 105ºF – 115ºF for the entire time it is culturing.

3) Allow the yogurt to culture for at least 8 hours but likely much longer, I personally find I like the flavor best when it has cultured for 16-24 hours. I like my yogurt tangy. This time may require some trial and error on your part to find what works best for you and your setup.

4) It will still be relatively thin at this point. Once ready, cover tightly and place in the fridge for at least 6 hours. This halts the fermentation, it will thicken as it cools, whether or not you added a thickener, obviously more so, however, if you added a thickener of some kind.

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How to Make Honey Sweetened Fruit Preserves {using natural pectin}

How to Make Honey Sweetened Fruit Preserves {using natural pectin} | Nutrition & Recipes |


4 cups of your favorite fresh berries, such as raspberries, strawberries or blackberries (or use thawed frozen berries)
1 cup whole cranberries (fresh or frozen)
1 to 1 1/4 cups pure honey (depending on how sweet you prefer your jam)
1 tbsp of fresh-squeezed lemon juice (about 1/2 of a lemon)


Please Note: If making strawberry preserves, remove the stems and quarter the strawberries before measuring out 4 cups. For raspberry or blackberry jam, simply cut the berries in half before measuring. If making blueberry jam, no need to cut them.

In a medium saucepan over medium/medium-high heat, bring the berries and honey to a boil while stirring. Then, reduce the temperature until the mixture remains at a constant simmer. Allow berries to simmer for 20 minutes, stirring occasionally.

Once you reach the 20-minute mark, use the back of a wooden spoon to mash the cranberries against the side of the saucepan. This helps to release all of their natural pectin.

Maintain a gentle simmer, making sure to stir the mixture frequently, so it does not scorch. While stirring, use the "back-of-spoon" method to break up any large pieces of fruit into smaller pieces. Or if you prefer a less chunky jam, thoroughly mash all of the berries.

After 10 minutes, if the mixture is somewhat thick and no longer runny, turn off the heat. It will thicken more as it cools. If it is not thick enough, continue cooking at a gentle simmer, while stirring constantly until it thickens a bit more, then turn off the heat. (Keep in mind, preserves are looser than jellies, so once the mixture is chilled, it will be thick, but not gelatin-like.)

Pour the fresh-squeezed lemon juice over the warm preserves, stir well and allow the mixture to cool to room temperature.

Evenly distribute the cooled preserves among four 8 oz. glass jars making sure to leave about an inch of space between the top of the jam and the jar lid to accommodate for expansion. Then, cover and refrigerate or freeze. (Or you can preserve the jam by following the classic hot water bath canning method.)

Because homemade jam/preserves do not contain any preservatives, I recommend placing one jar in the fridge to enjoy now, and freeze the three remaining jars for future use.


Recipe Variation: You can also combine berries to create delicious flavor combinations, such as my popular Jumble Berry Jam recipe.

Will Cranberries Affect the Flavor of my Jam? Yes, slightly. Cranberries will add a slightly tangy undertone, that is actually very pleasant in balancing the sweetness of the honey. This slight tartness may be more noticeable with milder fruits like strawberries, depending on your taste preferences.

If you're not a fan of cranberries, there are several things you can do if you wish to avoid their slight tart undertone ... First, I've found frozen cranberries to be less tart in flavor. Second, you can decrease the amount of cranberries to 3/4 cups and increase the berries by 1/4 cup. The jam won’t be as thick, but with milder fruits, such as strawberries, the mild tartness will be less noticeable.

In addition, if you are able to tolerate pectin (some diets restrict it), then you could opt to bypass the cranberries altogether and use a little Pomona’s Pectin instead to help thicken your jam, as I did in my homemade Peach Preserves recipe, since peaches are an especially mild fruit.

Did You Know: The words "jam" and "preserves" are often used interchangeably. However, there is a slight difference between the two. The fruit in preserves is often cut into chunks and allowed to remain somewhat whole, whereas jam is made using crushed or mashed fruit, which gives it a less chunky texture. So for this recipe, you can mash the fruit thoroughly during the cooking process to create a classic-style jam, or you can leave much of the fruit intact to create traditional preserves. Either option is delicious!

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Homemade Hot Chocolate Mix - The Coconut Mama

Homemade Hot Chocolate Mix - The Coconut Mama | Nutrition & Recipes |

1 Cup Soy Free Chocolate Chips, Frozen
1 Cup Organic Cocoa Powder
1 Cup Coconut Sugar or Natural Sugar of Choice
1 Teaspoon Vanilla Bean Powder
Optional: 8 Drops Pure Peppermint Essential Oil


Using a blender or food processor, blend up the frozen chocolate chips until they’re chopped up fine.
Mix chopped chocolate chips with cocoa powder, coconut sugar, vanilla powder and peppermint essential oil.
Store in a glass jar.

How To Use

Combine 1-2 tablespoons of homemade hot chocolate mix with 6 ounces of hot water or milk (or coffee).
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Nightshade-Free Chicken Taco Recipe (corn-free, gluten-free, dairy-free)

Nightshade-Free Chicken Taco Recipe (corn-free, gluten-free, dairy-free) | Nutrition & Recipes |
Chicken Taco Filling:
1 ½ to 2 pounds organic boneless chicken (breast or thigh meat)
1 ½ cups organic tart cherry juice or pure pomegranate juice
1 small onion, cut into half moons (optional)
2 to 3 garlic cloves, crushed (optional)
1 tablespoon extra virgin olive oil
2 teaspoons ground cumin
2 teaspoons Herbamare or sea salt
½ to 1 teaspoon freshly ground black pepper

Other Ingredients:
homemade plantain tortillas or brown rice flour tortillas
collard greens (to use as a tortilla if desired)
thinly sliced napa cabbage or romaine lettuce
sliced avocados
shredded carrots
chopped cilantro
lacto-fermented vegetables

Place all ingredients for the chicken taco filling into a 3-quart slow cooker. Cover and cook on low for 7 to 8 hours, or on high for 3 to 4 hours. Then remove the chicken from the slow cooker and place onto a plate. Use two forks to shred the chicken, then place the shredded chicken back into the slow cooker and mix into the juices. Let it cook for 10 to 15 minutes more.

To assemble the tacos, place a scoop of the shredded chicken into the center of each tortilla or collard green, then add a small handful of napa cabbage or lettuce, a few slices of avocado, and a spoonful of lacto-fermented vegetables if desired!
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Paleo Snickers Bars

Paleo Snickers Bars | Nutrition & Recipes |
Recipe by: Heather Resler
You’ll love this simple Paleo Snickers Bar, made with coconut butter, date caramel, crunchy chopped nuts, and delicious dark chocolate.

2 cups unsweetened coconut flakes
¼ cup plus ⅓ cup maple syrup (divided)
2 T coconut flour
¼ cup pitted dates
2-3 T melted coconut oil
¼ cup chopped nuts
1-½ cups chopped dark chocolate


Toast coconut flakes in a dry skillet until golden. Then transfer them to a food processor, and process until a smooth butter forms.
In a food processor, combine the toasted coconut butter, ¼ cup maple syrup, and coconut flour. Process until the mixture forms a dough.
Press into the bottom of an 8x8” glass baking dish.
In the food processor, combine the dates, ⅓ cup maple syrup, and coconut oil. For a few minutes, process until very smooth; you want this very well-pureed.
Spread this mixture over the bottom layer of the glass dish.
Sprinkle evenly with chopped nuts; press them down a little bit into the caramel layer.
Freeze until set.
Remove the dish from the freezer, and cut into small rectangles (for “fun size” candy bars).
Carefully melt the chocolate over low heat; you want it melted, but not hot.
Dip each of the candy bars in chocolate, place on a platter or cookie sheet, and freeze until set.
Enjoy! Store leftovers in an airtight container in the fridge or freezer.
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Slow Cooker Firecracker Chicken Meatballs

Slow Cooker Firecracker Chicken Meatballs | Nutrition & Recipes |
For the Chicken Meatballs

¼ cup blanched almond flour
¼ cup nutritional yeast
2 Tablespoons flax meal
½ cup coconut milk
2 lbs ground chicken
1 egg
2 teaspoons dried parsley
1 teaspoon dried Italian seasoning
1 teaspoon garlic, minced
½ teaspoon sea salt
¼ teaspoon black pepper

For the Firecracker Sauce

¼ cup coconut oil, melted
2 Tablespoons ground fresh chili paste
2 Tablespoons natural ketchup
1 Tablespoon apple cider vinegar
2 teaspoon Worcestershire sauce
pinch granulated garlic
crack of sea salt
½ cup coconut palm sugar
3 Tablespoons coconut aminos

For garnish

2 Tablespoons fresh parsley, minced
1 teaspoon crushed red pepper flakes


Combine the almond flour, nutritional yeast, flax meal and coconut milk in a large bowl. Stir together and let soak for 5 minutes.
Line a rimmed baking sheet with foil and lightly spray with olive oil.
Add the ground chicken, egg, dried parsley, Italian seasoning, garlic, salt and pepper. Mix well and form into 35 meatballs, placing the meatballs on the prepared baking sheet. Spray the tops of the meatballs lightly with olive oil.
Place the meatballs under high broil for 5-8 minutes, until lightly browned. Watch closely to avoid burning!
Combine the Firecracker sauce ingredients in a bowl and mix well.
Transfer the meatballs to the slow cooker and pour in the Firecracker sauce. Cover and cook on low for 2 hours. Serve warm with a sprinkle of fresh parsley and a pinch of red pepper flakes. Enjoy!
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Chopped Chicken Salad With Creamy Peanut Dressing

Chopped Chicken Salad With Creamy Peanut Dressing | Nutrition & Recipes |
For the Chopped Chicken Salad:

2 cups roasted chicken breast, chopped
1 small head Green Cabbage, chopped
1 red bell pepper, seeded and chopped
1 green bell pepper, seeded and chopped
1 Asian Pear, seeded and chopped
¼ cup jicama, peeled and chopped
½ cup fresh cilantro, chopped
½ tablespoon fresh scallions, chopped
½ cup Peanuts, roasted, salted, and chopped

For the Creamy Peanut Dressing:

1 teaspoon Garlic, chopped
3 Anaheim chili peppers, seeded and minced
2 tablespoons coconut aminos
2 tablespoons apple cider vinegar
2 tablespoons coconut palm sugar
1 tablespoon lime juice
1 tablespoon olive oil
½ teaspoon fish sauce
¼ cup Peanut Butter
¼ cup water


In a large bowl combine all of the salad ingredients.
Place all of the dressing ingredients in a blender and process until smooth.
Pour the dressing over the salad and mix until well combined. Serve immediately. Enjoy!
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Egg Free Paleo Waffles - Empowered Sustenance

Egg Free Paleo Waffles - Empowered Sustenance | Nutrition & Recipes |

¾ cup cassava flour,available here
¾ cup water
½ cup coconut butter (also called coconut manna), available here
½ cup avocado oil, melted lard or melted coconut oil
2 teaspoons sustainably-sourced gelatin, available here
¼ cup coconut flour (you can get a free bag of coconut flour here!)
2 T. coconut sugar
1 T. apple cider vinegar
1 tsp. cinnamon
1 tsp. baking soda
¼ teaspoon sea salt


I use a high-powered blender to make this recipe. If you wish to double the recipe or prefer another method, feel free to use a large mixing bowl and electric beaters.
Combine water, coconut butter, avocado oil (or preferred fat), apple cider vinegar, coconut sugar, cinnamon and sea salt in a high-powered blender, processing on medium speed for about 10 seconds.
In a medium bowl sift together cassava flour, gelatin, coconut flour and baking soda.
Add dry ingredients to blender and process briefly, until incorporated, 5-8 seconds. The mixture will be thick. If any wet ingredients remain around the edges, use a rubber spatula to briefly fold them in.
Spoon batter into well-greased, hot waffle iron. Cook longer than the usual allotted time for traditional waffle recipes, about 8-10 minutes.
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Dark Chocolate Pecan Pralines Recipe

Dark Chocolate Pecan Pralines Recipe | Nutrition & Recipes |
Sweet, creamy, nutty and just a little bit ooey-gooey, pecan pralines get enrobed in super dark chocolate in these Paleo candies.

4 oz pecan halves
1 lb Medjool dates, pitted (must be ripe and sticky, otherwise soak 10 minutes)
¾ cup coconut milk
1 t vanilla extract
8 oz dark chocolate
Water, as needed


In a food processor, combine Medjool dates, coconut milk and vanilla extract. Process until smooth and creamy, adding water as needed to thin it out. This is your date caramel.
Build your pecan clusters. Try two pecans on the bottom, a layer of caramel, and one pecan on top.
Freeze pecan clusters for 20 minutes, until caramel is firm.
Melt chocolate. Drizzle chocolate over the top. Return to freezer for ten minutes until chocolate sets.
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Balsamic Baked Red Onions

Balsamic Baked Red Onions | Nutrition & Recipes |


2 pounds small to medium red onions
¼ cup avocado oil (you can use whatever oil you want but I will recommend a high smoke point oil. See notes. I think butter would taste the best)
1 T balsamic vinegar (use 1 T apple cider vinegar or red wine vinegar plus ½ tsp xylitol for low carb)
2 tsp smoked paprika (regular is OK too but smoked is nicer)
2 T sweetener (maple syrup, honey, or coconut sugar for AIP, xylitol or erythritol for low carb)
¼ tsp salt (or to taste) (I use Real Salt)


Wash onions.
Cut onions in half.
Mix other ingredients and pour over onions.
Toss to coat.
Bake in 450 oven for 30-40 min (40 makes them softer and easier to digest). Alternatively, bake at 350 for 1 hour or more to desired doneness.
Serve with the skins on and the extra balsamic liquid either drizzled on top or offered on the side.

Cutting the onions in half so that the stem is in the center of the cut half makes for a better presentation.
Oil choice: I recommend choosing an oil based on its smoke point. Please choose your oil based on the oven temperature that you will be using

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Grain Free Ginger Cookies (nut, dairy, and egg free) -

Grain Free Ginger Cookies (nut, dairy, and egg free) - | Nutrition & Recipes |
Grain Free Ginger Cookies (nut, dairy, and egg free)

Author: Katja from Savory Lotus
Serves: 18 cookies

1 and ½ cups sunflower seeds, preferably soaked and dehydrated
2 TBS coconut flour
¼ cup real maple syrup OR raw honey
2 TBS coconut oil, melted
1 TBS blackstrap molasses
2 inches piece of fresh ginger, peeled and grated
1 tsp ginger powder
¼ tsp baking soda
¼ tsp celtic sea salt
OPTIONAL: coconut sugar for topping


Process sunflower seeds in food processor for 1 and ½ minutes until broken down into a coarse flour.
Add the rest of the ingredients and pulse until you have a fully combined dough. It will begin to roll into a ball.
Place dough into fridge for 30 minutes to chill.
Preheat oven to 350'F, and line a baking sheet with unbleached parchment paper or a silicone baking mat.
Roll tablespoon-sized scoops of dough (with your hands) into uniform balls. Drop onto baking sheet.
Using a fork, press each dough ball to flatten. (I dip my fork in a cup of water between each cookie to keep from sticking) Sprinkle with optional coconut sugar.
Bake for 10-12 minutes, until bottom of cookie begins to brown (less for chewier cookie, more for crispy cookie.)
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Protein Breakfast Cookie

Protein Breakfast Cookie | Nutrition & Recipes |

2 large organic bananas
1 1/2 cups shredded coconut
1 heaping tablespoon protein powder of your choice (I use Proventive Harmonized Protein)

How To Make It:

Preheat oven to 350F.
Grease a baking sheet. I use coconut oil.
Pop your bananas, protein. and the coconut into a food processor and let ‘er rip. If your food processor comes with a smaller bowl attachment, use that.
Scoop out the batter onto a clean surface with a spatula. Inhale the sweet comforting smell of coconut!
Working quickly, divide the batter into four equal parts.
Divide each of the quarters into two parts, shaping them into discs, about a 1/2-inch thick, and place onto the baking sheet.
Bake for about 25 minutes, or until golden.
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Paleo and Gluten Free 3 Ingredient Crepes

Paleo and Gluten Free 3 Ingredient Crepes | Nutrition & Recipes |
A light and fluffy crepe with three paleo and gluten free friendly ingredients
Author: Down Home Inspiration
Recipe type: Breakfast
Serves: 1

1 egg
1 Tbsp Arrowroot powder (can substitute with corn starch - will not be Paleo)
1 Tbsp water


Whisk together egg, arrowroot powder and water; set aside. In a non-stick frying pan heat a small amount of coconut oil over medium high heat (could also use butter or non-stick spray, but it will not be Paleo). Slowly pour the egg mixture into the pan, swirling to ensure that the mixture covers the entire bottom of pan. Cook until edges come up easily from side of pan; about two minutes. Flip over and cook for an additional two minutes.
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Raspberry Crumble Bars (Grain-Free, Paleo)

Raspberry Crumble Bars (Grain-Free, Paleo) | Nutrition & Recipes |


For the crust:
1 1/2 cups blanched almond flour
1/2 teaspoon baking soda
1/4 teaspoon Celtic sea salt
1/4 cup unsalted butter, melted (or coconut oil?)
1 tablespoon pure honey
1 teaspoon pure vanilla extract
1 tablespoon coconut flour
1/2 cup homemade honey-sweetened raspberry preserves (or your favorite fruit preserves)*
For topping:
1/3 tablespoons butter (or coconut oil?), melted
1 teaspoon pure honey
3/4 cup blanched almond flour
1/2 cup unsweetened finely shredded coconut
1/4 cup sliced almonds


Preheat the oven to 325ºF and adjust rack to middle position. Oil an 8x8-inch baking dish with coconut oil. Line the bottom with two pieces of parchment paper, making sure the paper extends over two sides of the dish. (This will allow you to lift the bars out of the dish once baked and cooled.)

In a small bowl, combine the almond flour, baking soda and salt. In a medium mixing bowl, whisk together the melted butter (or coconut oil), honey and vanilla. Then whisk in the coconut flour. Stir in the blanched almond flour mixture to the butter mixture. Mix with a spoon until well combined. (The dough will be crumbly, but should be moist enough that it sticks together when you pinch it.)

Spoon the dough into the prepared baking dish, and press it evenly along the bottom to form the crust. Bake the crust for 5-6 minutes, just until it rises a bit. Remove from oven.

Spoon the preserves over the hot crust and spread evenly making sure to leave about 1/4-inch of bare crust on all sides. This prevents the preserves from seeping under the crust.

In the same bowl you used for the crust, whisk together the melted butter (or coconut oil) and honey. Using a spoon, stir in the blanched almond flour and shredded coconut until incorporated but still a bit crumbly.??Using your fingers, evenly crumble the coconut topping over the top of the preserves. Then evenly scatter the sliced almond across the top. Gently press the almonds into the crumble topping a bit.

Bake the bars for 18-20 minutes, until the crumble topping is lightly golden brown. Cool completely When the bars are completely cool cover and transfer to the refrigerator to chill, about 2-3 hours. Once bars are cold, remove from fridge and run a knife along the two sides without parchment. Using the parchment, gently lift the bar flat out of the dish and place on a cutting board. Cut the bar in half. Then cut each half in half lengthwise. Repeat on opposite side to form 16 square bars.

Kitchen Notes: Be sure to wait to cut the bars until they are cold. Otherwise, they will be quite crumbly and not hold together well. Wrap any leftover bars and store in the fridge or freezer.

*Also note, you can use any preserves you’d like to create these delicious cookie bars. Some of our other favorites are apricot, mixed berry and strawberry. Enjoy!

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Chocolate Peanut Butter Chia Pudding

Chocolate Peanut Butter Chia Pudding | Nutrition & Recipes |

Chocolate Pudding

2 cups coconut milk (see Easiest Coconut Milk)
½ cup chia
¾ cup cocoa/carob powder
2.5 tsp vanilla
⅛ tsp salt (I use Real Salt)
4.5 scoops stevia (9 T sweetener)
4.5 T xylitol

PB part

2 cups coconut milk (see Easiest Coconut Milk)
½ cup chia
2.5 tsp vanilla
⅛ tsp salt (I use Real Salt)
4.5 scoops stevia (9 T sweetener)
13 tbsp PB (or any other nut or seed butter - see Homemade Nut and Seed Butter)
4.5 T xylitol


Place all ingredients in a blender. I recommend adding the chia last so that it doesn't swell and make blending more difficult.
Blend until smooth.
Finally, top with Whipped Coconut Cream, Bananas, Chopped Nuts, Homemade Granola, Cookie Crumbs, etc.

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Almond Chocolate Freezer Fudge

Almond Chocolate Freezer Fudge | Nutrition & Recipes |

1 cup almond butter
4 tablespoons of coconut oil
1 and ½ tablespoons of maple syrup
4 ounces quality dark chocolate
½ tsp sea salt


Cream almond butter, coconut oil, maple syrup, and salt together in a bowl
Pour mixture into a parchment paper lined small baking dish (8×6)
Top with chopped chocolate and freeze for at least 2 hours
Remove from freezer, carefully remove fudge by lifting ends of parchment paper
Cut into 1 inch squares and store in freezer separated by parchment paper
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Spaghetti Squash Alfredo

Spaghetti Squash Alfredo | Nutrition & Recipes |

1 large spaghetti squash, roasted
1 shallot, diced
1 3/4 cup raw cauliflower florets (190g)
2 tsp garlic, or 1/4 tsp garlic powder
1/2 tsp salt
2 tbsp buttery spread, or 2 tbsp olive oil and extra salt if needed
1 cup milk of choice
1/4 - 1/2 cup nutritional yeast or Parmesan (such as vegan Parma)
optional peas, broccoli, beans, or other add-ins


*For the spaghetti squash roasting method, I highly recommend reading this link on How To Cook Spaghetti Squash.

Sauté the shallot and half of the buttery spread or oil in a medium pot until the shallot begins to brown. Add remaining ingredients (except spaghetti squash an optional add-ins), and bring to a boil. Cover, and turn to low. Cook 15 minutes or until the cauliflower is fall-apart soft. Pulverize until completely smooth, using an immersion or regular blender. Pour over spaghetti squash (with add-ins, if desire), and serve hot.

Variation: For carb lovers like me, feel free to replace some or all of the spaghetti squash with cooked pasta of choice.
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Zucchini and Carrot Spice Waffles

Zucchini and Carrot Spice Waffles | Nutrition & Recipes |
2 cups blanched almond flour
⅓ cup coconut flour
⅓ cup arrowroot starch
2 teaspoons baking soda
¾ teaspoon sea salt
2 teaspoons ground cinnamon
¼ teaspoon ground nutmeg
⅛ teaspoon Ground Cloves
⅛ teaspoon allspice
2 large carrots, grate (1 packed cup)
1 medium Zucchini (1 packed cup)
1 cup Pecans, chopped
8 large eggs, beaten
½ cup coconut oil, melted
¾ cup coconut palm sugar
¼ cup coconut cream
¼ cup crimson raisins, chopped


Preheat your waffle maker and grease with coconut oil.
In a large bowl combine the almond flour, coconut flour, arrowroot starch, baking soda, sea salt, cinnamon, nutmeg, cloves and allspice. Sift to remove all lumps.
In a food processor with a grating attachment, shred the carrots and zucchini.
In a dry skillet, place the pecans over medium heat. Stir often until toasted, about 4 minutes. Remove from heat and, once cooled, finely chop.
In a large bowl beat the eggs. Mix in the coconut palm sugar and coconut cream and blend until fully combined. Add the dry ingredients and mix. Add the shredded carrots, zucchini and pecans. Mix until fully incorporated. *This batter is much thicker than most waffle batter. You’ll need to press the batter evenly into the waffle maker.
Cook in the prepared waffle maker according to the manufacturer’s directions. Serve with toasted pecans, coconut butter and a drizzle of pure maple syrup. Enjoy!
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