French Coconut Pie

*Choose from pie crust below

2 1/4 cups turbinado sugar

2 T. whole wheat pastry flour

6 eggs

1 cup buttermilk

1/2 cup coconut oil, melted

1 cup macaroon style coconut (unsweetened)

1 cup chopped pecans

Preheat oven to 350 degrees.

In a small bowl, mix together the sugar and flour.

In a large bowl, mix the eggs with a wire whisk. Whisk flour mixture into the eggs until smooth. Stir in buttermilk, coconut oil, coconut and pecans. Pour into unbaked pie crust.

Bake in a 9 inch deep dish pie pan for 1 hour.

Easy Pie Crust

1 1/2 cups whole wheat pastry flour (soft white wheat)

2 tsp turbinado sugar

3/4 tsp sea salt

1/2 cup melted coconut oil

2 T. milk

Preheat oven to 400 degrees.

Place all ingredients in a 9 inch pie pan. Stir together with a fork. Pat mixture in the bottom and up the sides of pan. Poke holes in bottom and sides of crust with a fork. Bake for 15 minutes or until light brown.

*Bake prior to filling the crust if the recipe calls for it.

Almond Pie Crust

1 1/2 cups almond meal

4 T. coconut oil

2 T. turbinado sugar

Press in the bottom and sides of a 9 inch pie pan.

Almond/Coconut Pie Crust

1 cup almond flour/meal

1 cup (unsweetened) macaroon style coconut

1/4 cup melted butter or coconut oil
3 T. Milk

2 T. turbinado sugar.

Press in the bottom and sides of a 9 inch pie pan.

Pecan Pie

*Choose from pie crust below.

Pecan Pie Filling

2 tsp butter

1 1/2 cup chopped pecans

3 eggs, beaten

1 cup real maple syrup

1/4 cup turbinado sugar

1/4 cup sucanat

1/3 cup melted coconut oil

1 tsp vanilla

1/2 tsp sea salt

1 T. whole wheat pastry flour

Preheat oven to 350 degrees.

On the stovetop, melt the butter in a pan on low heat. Add the pecans and stir for about 5 minutes or until nuts are toasted.

Mix together beaten eggs, maple syrup, turbinado, sucanat, coconut oil, vanilla, sea salt and flour. Stir in nuts. Pour filling into uncooked pie crust. Bake for 45-50 minutes or until filling is set. Cool on a wire rack.

Easy Pie Crust

1 1/2 cups whole wheat pastry flour (soft white wheat)

2 tsp turbinado sugar

3/4 tsp sea salt

1/2 cup melted coconut oil

2 T. milk

For all pie crusts below, bake before adding pie filling if the pie recipe does NOT require cooking. For all pies that require to be cooked, place filling in the unbaked crust.

Preheat oven to 400 degrees. Place all ingredients in a 9 inch pie pan. Stir together with a fork. Pat mixture in the bottom and up the sides of pan. Poke holes in bottom and sides of crust with a fork. Bake for 15 minutes or until light brown.

Almond Pie Crust

1 1/2 cups almond meal

4 T. coconut oil or butter

2 T. turbinado sugar

Press in the bottom and sides of a 9 inch pie pan.

Almond/Coconut Pie Crust

1 cup almond flour/meal

1 cup (unsweetened) macaroon style coconut

1/4 cup melted butter

2 T. turbinado sugar
2 T. Milk

Press in the bottom and sides of a 9 inch pie pan.

Easy Pie Crust

1 1/2 cups whole wheat pastry flour (soft white wheat)

2 tsp turbinado sugar

3/4 tsp sea salt

1/2 cup melted coconut oil

2 T. milk

Preheat oven to 400 degrees.

Place all ingredients in a 9 inch pie pan. Stir together with a fork. Pat mixture in the bottom and up the sides of pan. Poke holes in bottom and sides of crust with a fork. Bake for 15 minutes or until light brown.

Pumpkin Pie

3/4 cup turbinado sugar (you can use 1/2 cup turbinado and 1/4 cup sucanat for a richer flavor)
1 tsp ground cinnamon
1/2 tsp sea salt
1/2 tsp ground ginger
1/4 tsp ground cloves
2 eggs
1 (15 oz) can Libby's 100% Pure Pumpkin
1 (12 oz) can evaporated milk

Preheat oven to 425 degrees.

Combine sugar, cinnamon, salt and spices. Beat eggs lightly in a large bowl. Stir in pumpkin and sugar-spice mixture. Stir in evaporated milk. Pour over unbaked pie crust.

Bake for 15 minutes. Reduce heat to 350 degrees and bake for 40-50 minutes or until knife inserted in the center, comes out clean. Cool on wire rack for 2 hours.

Almond Pie Crust

1 1/2 cups almond meal

3 T. coconut oil or butter

2 T. turbinado sugar

Press in the bottom and sides of a 9 inch pie pan.

Cheescake with Almond Flour/Coconut Crust

4 (8oz) packages of cream cheese

1 1/2 cups turbinado sugar

3/4 cup milk

4 eggs

1 cup sour cream

1 T. vanilla

1/4 cup whole wheat pastry flour (also known as soft white wheat)

Preheat oven to 350 degrees. Grease a 9 inch springform pan with coconut oil.

For the crust, in a medium bowl, mix together 1 cup almond flour/meal, 1 cup (unsweetened) macaroon style coconut, 1/4 cup coconut oil 2 T. turbinado sugar, 2 T. milk. Press in springform pan.

In a large bowl mix the cream cheese with sugar until smooth. Blend in milk and mix in eggs one at a time. Mix in sour cream, vanilla and flour until smooth. Pour filling into prepared crust.

Bake in preheated oven for 50 minutes. Turn the oven off and let cake cool in the oven, with the door closed, for 1-2 hours. This prevents cracking.

Chill in refrigerator until ready to serve.

Chicken & Rice Casserole

2 cups cooked chicken
2 cups cooked brown rice
1 cup slivered almonds (for added flavor, toast the almonds)
2 cups chopped celery
1 1/2 cup olive oil mayonnaise
1 can Health Valley Cream of Chicken Soup (you can find this at your local health food store)
1/2 onion, diced
1 tsp sea salt
1 cup evaporated milk

Preheat oven to 375 degrees. Cut chicken into small pieces. Mix all the ingredients together. Place in a 9x13 pan, top with shredded cheese and cook for 30 minutes.

*Optional - add steamed broccoli or spinach to the mix.

Whole Wheat Bread

3 cup warm water
1/4 cup honey or agave
1/4 cup olive oil
1 T. sea salt
1 - 12 oz can evaporated milk

Blend above ingredients together.

In a separate bowl, mix together 4 cups hard white whole wheat flour, 1/4 cup gluten and 2 T. yeast. Add to wet mixture above. Add up to 8 more cups of flour, 1 cup at a time, until dough pulls away from sides of the bowl. Let knead for 8 minutes.

Let dough rasie until double in size. Punch down and shape into loaves and let raise again.

Bake at 350 degrees for 30 minutes.

Tartar Sauce

1 cup olive oil mayonnaise
1 T. dill pickle relish
1 T. minced onion
2 T. Lemon Juice
Sea Salt and pepper to taste

Mix all ingredients together and enjoy!

Fish Tacos

For replacement of the beer in the fish batter, take 1 cup chicken broth and mix it with 1 teaspoon yeast. Let sit on the counter at room temperature for a few hours or until ready to make the batter.

Before preparing the fish batter make the white sauce as listed below.

White Sauce:
1/2 olive oil mayonnaise
1/2 cup plain yogurt
Juice of 1 lime
1 Jalepeno pepper, minced
1 tsp minced capers
1/2 tsp ground cumin
1/2 tsp ground oregano
1/2 tsp dried dill weed
1 tsp ground cayenne pepper
Mix all ingredients together.

Fish Batter
In a large bowl mix the following:
1 cup whole wheat pastry flour
1 tsp sea salt
1 tsp baking powder
1/2 tsp guar gum (thickener)
1 cup fermented chicken broth
1 egg


Cut up 1 pound of fresh cod fillets into 1-2 inch portions. Place 1 cup coconut oil in a med sized saute pan. Warm the oil on med-high heat. Dip fish in the fish batter and fry until crisp and golden brown. Drain on paper towels.

Lightly oil a separate pan with coconut oil and warm the corn tortillas until nice and soft.

To serve, place fish in corn tortilla topped with shredded cabbage and white sauce.

Popcorn Snack

1 bag of Orville Redenbacher's Natural Simply Salted Popcorn, popped
1 cup Corn or Wheat Chex
1/4 cup extra virgin coconut oil, melted
1 1/2 tsp cinnamon
2 T. turbinado sugar
1/2 cup peanuts or toasted almonds

In a large mixing bowl, mix together the popped popcorn, melted coconut oil, cinnamon, turbinado sugar, and nuts. Enjoy!

Quick & Easy Pasta

1 1/2 boxes Dreamfields Rotini Low Digestable pasta, cooked - http://www6.netrition.com (if you can't find this pasta at your local grocery store, you can purchase Dreamfields Pasta at this site)
1 8 oz. package neuchatel cheese (located with the cream cheese)
1/2 cup low-fat cottage cheese
1 lb. cooked ground turkey
1 packet dry Italian salad dressing mix
1/2 cup shredded cheese

Cook and drain the pasta. Mix the neuchatel cheese into the hot pasta. Add cottage cheese, cooked ground turkey, Italian dressing packet and shredded cheese. Mix thoroughly. Enjoy!

Whole Wheat Crepes

1 cup whole wheat pastry flour
1/8 tsp sea salt
1 cup milk
1/4 cup coconut milk
3 eggs
1 tsp vanilla
1 tsp turbinado sugar
1/4 cup melted coconut oil

Add flour to a bowl. Make a well in the center. Add the salt and half of the milk and whisk to make a smooth batter. Whisk in the eggs but do not over mix. Stir in the remaining milk, vanilla, sugar and coconut oil. Cover and let the batter sit for 1-2 hours. Just before cooking, stir the batter and add milk if necessary so that the mix is the consistency of thin cream.

On medium high heat, warm an 8-10 inch pan. Spray or oil pan with coconut oil, making sure the entire surface of pan is covered. Fill a 1/4 measuring cup with batter and pour into pan. Immediately pick up the pan and swirl the batter around the entire bottom of the pan. Use a spatula to pull the edges away from the side of the pan. Use both hands to pick up loose edges and quickly flip over. Cook until lightly brown - usually less than 1 minute. Fill with your choice of filling.

Crock Pot Sweet Potatoes

Wash 2 large sweet potatoes or yams, very well. Rub the outside of the potatoes with coconut oil. Place in crock pot and sprinkle tops with cinnamon. Cook the sweet potatoes on high for 3-4 hours. After 3-4 hours or when potatoes are soft, cut each potato down the center and drizzle with agave and cinnamon. Drizzle agave around the sides of the potato as well. Let cook for 15 more minutes. Serve and enjoy!

*Cooking more than two sweet potatoes at a time will vary the cooking time.

Taco Seasoning Mix

1 T. chili powder
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp crushed red pepper flakes
1/4 tsp dried oregano
1/2 tsp paprika
1 1/2 tsp ground cumin
1 tsp sea salt
1 tsp black pepper

Mix all ingredients together. Store in an airtight container.

Fresh Strawberry Salad

4 cups fresh strawberries, washed
2 - 8 oz. containers low-carb yogurt (I use a vanilla and strawberry flavor)

Cut the strawberries into bite sized pieces. In a large bowl, add the yogurt. Mix gently. Serve!

*Hint - For work, I cut up the strawberries and put them into single serving, freezer safe containers. At work, I let the strawberries thaw slightly. I add the yogurt and mix. This is a very satisfying, healthy, quick and easy snack!

This makes a great smoothie too, by blending all ingredients in a blender!

Jell-O Protein Snack

This is a fun and delicious protein snack without the dyes found in regular Jell-O. I love it!

Mix 4 packets of gelatin in 3/4 cup cold water.
Add 1/4 cup boiling water and mix until gelatin is dissolved.
In a blender, blend together 1 cup coconut milk, 1 cup low-fat milk, 1/2 cup soymilk, 1/2 cup of 100% orange juice, 1/2 cup cottage cheese and 1 cup xylitol (or whatever sweetener you prefer). Blend until smooth.

Add the blended mixture to the gelatin and stir until combined. Pour mixture into individual containers or a 9x13 inch pan. Chill until set (it sets very fast).

I have experimented with different flavors. You can add frozen berries, lemon, lime, etc. Have fun with it.

Chicken Salad Mix

Place 12 chicken tenderloins in a crock pot. Cook on high for 3 1/2 hours. When chicken is cooked, transfer it to a cutting board and shred with a fork and knife. It will shred beautifully.



In a bowl mix together the following:

Shredded chicken
1/2 cup low-fat ricotta cheese
1/2 cup veganise or olive oil mayonnaise
1 small red onion, diced
1 green pepper, diced
1 celery heart, diced
1 tsp sea salt or to taste
1/2 tsp ground pepper or to taste
2 tsp mustard
1 T. dill relish (find one that does not have any added sugar)

If more moisture is needed, I add a little coconut milk. You can also use low-fat milk.

I like to serve this on whole wheat toasted bread, in a whole wheat pita, in a wrap with avacado, or with crackers such as Triscuits.

*Optional - Sliver and toast some almonds. Let cool. Add to the mix right before serving. Grapes or unsweetened cranberries are a nice addition as well.

Zucchini Bake

This is a great summertime dish when zucchini is abundant. We love it around our house!




1 T. olive oil
1 whole zucchini, chopped into bite size pieces (do not peel)
1 small onion, diced
1 clove of garlic
1/2 tsp sea salt
1/2 cup pasta sauce
Shredded Cheese

In a stove-top pan, warm the olive oil on med. heat. Add the zucchini, onion, garlic (pressed with a garlic press) and sea salt. Cook until zucchini is tender, stirring constantly. Remove from heat and add pasta sauce. Mix well and immediately top with cheese. Serve!

*Optional - Mix in 1/2 cup low-fat cottage cheese and 1/2 cup ricotta cheese to add a protein boost.

Mexican Casserole

This is a very simple casserole that everyone will love. You can experiment by adding corn, onion, green peppers, olives, etc. Also, if you make your own refried beans, that would be wonderful too.

1 can refried beans (find one that doesn't have any added fats)
1 lb. lean ground turkey, cooked
1 20 oz. can Rosarita Enchilada Sauce
Baked tortilla chips
Shredded cheese

Spread the refried beans across the bottom of a 9x13 inch pan. Layer the cooked ground turkey over the beans. With your hand, crunch the baked chips over the ground turkey (using about 3 servings of chips). Pour the enchilada sauce over the chips. Use a spoon to evenly spread the sauce. Sprinkle cheese over the top and bake uncovered for 2o minutes at 350 degrees.

Quick & Easy Quiche

Preheat oven to 350 degrees.

4 0z shredded cheese (I use both swiss and a mozzarella blend)
6-8 slices nitrate free sandwich meat
4 eggs
1 1/2 cups low-fat milk
3/4 tsp sea salt
1/2 tsp natural seasoned salt
1/2 cup whole wheat pastry flour
1/4 cup onion, finely chopped

Grease a 9 inch pie pan. Rip the meat into pieces and layer on the bottom of pan. Sprinkle the cheese over the meat. In a blender or with a whisk, blend the eggs, milk, sea salt, seasoned salt and flour. Mix until there are no clumps. Add the onion and mix until blended. Pour mix over the meat and cheese. Bake for 35 minutes. Enjoy!