Coconut flour chocolate chip cookie

3 Tbs. coconut oil

sugar free cocoa

English toffee or vanilla Stevia (to taste)

Tip: You may add nuts, almond butter for peanut butter


1. Microwave for 30 seconds, mix, and cool in the refrigerator

Coconut bark

1/2 cup of virgin coconut oil, melted

1 - 1 1/2 cups of unsweetened coconut shreds

1/3 cup of heavy cream

1/3 cup of canned coconut milk

​1/4 cup of whey protein powder (unsweetened)

1 Tbs. raw, unsweetened cocoa

Stevia (to taste)

1/2 tsp. coconut flavoring

1/2 tsp. vanilla

Pinch of salt


1. Melt the coconut oil and stir in coconut shreds until they absorb the oil and soften. In a separate bowl whip the rest of the ingredients until smooth. 

2. Add in the coconut shreds until well mixed. It should be relatively stiff and hold together well. Put in ice cube tray about Tbs. per cube.

3. Chill until hard. Store in freezer

Makes 14 cubes

Choco-coconut candy

1/4 cup of flax meal

1 egg

enough butter to make it very moist

1 tsp. cinnamon

1 tsp. baking soda

Sweetner (to taste)


1. Add any other ingredients desired to make it either savory or sweet. Try pumpkin spice in it.

2. Mix all ingredients together in a mug and microwave for 60- 90 seconds.

​Tip: You can substitute the butter with pumpkin or cream cheese

1 Tbs. of almond flour

1 Tbs. flax meal

2 Tbs. peanut butter (or almond)

1 egg

1 Tbs. powdered milk (or whey powder)

1/2 tsp. vanilla

2 tsp. cinnamon

1 Tbs. collagen (all protein)

1/8 -1/4 tsp. baking soda 

2 Tbs. water


1. Microwave for 90 seconds. Try for breakfast or with fruit and yogurt

Mug cake #3

Mug cake #2

2 Tbs. of almond flour

1 1/2 Tbs. of xyliotl

1 Tbs. cocoa powder, heaping

1 egg

1 1/2 Tbs. half and half (or cream)

1 Tbs butter or coconut oil

Splash of vanilla extract

1 large coffee mug


1. Mix all dry ingredients in mug, add egg and blend thoroughly. Add milk, oil and vanilla. Mix

2. Place in 1000 watt microwave for 90 seconds. Do not cover mug. Cake will rise. Let cool and place on plate. Add whipped cream to top

Mug Cake #1

Strawberry white balsamic vinegrette

1/2 -1 cup of white wine or champagne vinegar

2 Tbs. minced or grated ginger

1 Tbs. garlic

1 orange (juiced)


1. Put all into a mason jar and let sit for 8 hours before use.

Orange ginger dressing


1. Bring to slow boil, simmer for 5 minutes

3 ounces of tomato paste

1/4 cup of apple cider vinegar

3 Tbs lemon juice

1 Tbs. hot sauce

1 Tbs. minced onion

3 cloves of crushed garlic

1/4 tsp of chili powder

1/2 tsp. worcestershire sauce

1/2 tsp. garlic salt

1/2 tsp. onion powder

1/2 tsp. crushed parsley

Grissini Breadsticks



1. Heat up coconut milk in a sauce pan. Add red curry paste to taste, and a splash of fish sauce. 2. Once the fish is cooked, add the heated coconut milk mixture to the fish, then squeeze juice from a fresh lime over everything. Add some fresh cilantro and chopped almonds as a garnish

Fish filet

coconut oil

diced onions


1 can of organic full fat coconut milk

red curry paste

1 Tbs. fish sauce

fresh lime juice


chopped almonds

1-  1   1/2 Tbs. unsalted butter, melted

6 medium cloves of garlic

Kosher salt and freshly ground black pepper

1 small 2 1/2 lb spaghetti squash, halved lengthwise and seeded

1 Tbs. extra virgin olive oil

1 lb. lean ground beef

1 small yellow onion, finely chopped

1  15 ounce can of crushed tomatoes

1/4 cup coarsely chopped fresh basil

1/4 cup of freshly grated parmesan cheese, shredded

Juliette's asian broccoli noodles

Beef marinara over spaghetti squash


1. Cook beef in deep skillet, drain the fat

2. Add small amount of malt vinegar (or water), garlic, salt and pepper.

​3. When beef is browned add cabbage and rest of seasonings

4. Add 1/8 cup of water and cover skillet

5. Simmer until cabbage is cooked and flavors have melded, leave uncovered for a crisper cabbage


1. Place all ingredients except chicken in a large skillet and cover to cook celery

2. When celery is partially cooked add: 100 grams of chicken breast, cook until seasonings are soaked up

3. Served hot or cold

100 grams of lean ground beef

1/4 -1/3 head of shredded cabbage

1/16 tsp. coriander

1/8 tsp. curry

1/16 tsp. ground ginger

Stevia and other seasonings (Bragg's Amino flavoring)

Chicken Taco Wraps



1. Cook as either an omelet or scramble. If as an omelet, pour egg mixture into pan, cook until underside is firm

2. Sprinkle with onions, tomato, and spinach leaves. If cooking as a scramble, pour eggs, cook for a few seconds, then add other ingredients and finish scrambling

You may use another type of cheese but the results will be different, hard cheeses (Parmesan, Romano, Asiago) will make a crisp "shell". Softer cheeses likes Mozzarella will not work well.

1. Toss cheese with seasonings (garlic powder, hot pepper, even cinnamon, or leave plain) 1/2 tsp. per 1 cup of cheese is the ratio

2. Pile 1 -4 Tbps of cheese depending on size you want on baking sheet that is lined with a silicone mat or parchment paper (oiled on both sides)

3. Flatten the tops, keep 2 inches between mounds

4. Bake 5 -6 minutes until light golden brown

Serving suggestion: Fill with fruit, dip, salad

1 cup of grated hard cheese (parmesan or Asiago) not dried or powdered

Parmesan "Chips"

Chai tea

(Quick Version)

Makes 1 lb. of tea mix

3 -4 cups of tea, loose (your choice)

3 -5 sticks of cinnamon (ground coarsely)

8-10 cloves, crushed

Handful of whole cardamom pods (green)

1 allspice sphere (grated)

1/4 tsp. whole black pepper (crushed)

2 -3 tsp. ground ginger (don't use fresh, too much moisture)

​optional: 2 -3 chopped vanilla beans

Cherry Vanilla smoothie

Chocolate peanut

butter banana smoothie

1 cup of crushed ice

15 drops of vanilla stevia

1 cup of coffee

cinnamon (to taste)

juice of 1 lemon

1 -2 cups of ice

2 packets of stevia

1- 1/2 cups of mineral water

Citrus soda


Follow US

1  cup of berries, any type

1/8 cup of water

1 Tbs. Sweet or other granulated erythritol-type sugar substitute


1. In microwave safe bowl, combine all ingredients and toss. Microwave 3 minutes until berries begin dissolving

2. Serve over banana pancakes or no sugar added yogurt or ice cream

Berry syrup

1  can of pumpkin (100% pumpkin not pie mix)

2 eggs

1 can of evaporated milk

1 cup of Zsweet (or erythritol-type sugar substitute)

1 tsp. cinnamon

1/2 tsp. salt

1/2 tsp. nutmeg

1/4 tsp. cloves

Nutty Pie Crust (see recipe)

6 ounces of pecan pieces

2 ounces of walnut pieces

2 -4 Tbs. butter

2 Tbs. Zsweet (or other erythritol-type sugar substitute)


1. Preheat oven to 425 degrees F. In food processor combine all ingredients and pulse until desired consistency is reached. Press into a 9" pie dish.

2. Bake 15 minutes, reduce heat to 350 degrees F and bake for 45 minutes. Cool completely before serving.

Tip: to bake separately for pudding pie, bake at 350 degrees for 10 minutes and lightly browned. Cool completely before filling.

Pumpkin Pie

BBQ sauce

1 Tbs. chopped onion

​1/2 lemon (juiced)

1/4 tsp. basil

1/4 tsp. oregano

1/4 tsp. cumin

sea salt and black pepper

Dill weed

apple cider vinegar

​Stevia (to taste)

Apple cider vinegar (to taste)

1 1/2 packs of Stevia powder

1/4 tsp. of white pepper

1/4 tsp. of cayenne pepper

onion salad dressing

Zucchini pasta with marinara


1. Bring to boil, then let simmer for 2 -4 hours. Let cool. Strain out beef and spices

Freeze in ice cube trays. About 4 cubes makes 1/2 cup of broth.

12 -15 ounces of roast or other good beef

10 cups of water

1/2 large onion chopped

4 stalks of celery

5 cloves of chopped garlic

1 bay leaf

​salt and pepper (to taste)


1. Preheat oven to 425 degrees F. Place a rack in a pan or on a cookie sheet. Cut the ends of the eggplant and remove the skin

2. Slice lengthwise into 1/4" thick pieces. With basting brush coat sides with olive oil. Sprinkle with salt and pepper.

3. Place on rack in the oven and roast for 8 -10 minutes or until done. Cover with foil. In a bowl, combine ricotta, parmesan, and chives. Stir

4. Prepare an 8 x 8" casserole dish with non-stick spray. Spray 1/2 cup of sauce in casserole

5. Take each slice of eggplant and spread with roughly 2 -3 Tbs. cheese mixture. Roll eggplant and place seam-side down in casserole dish.

6. Repeat with the rest of the eggplant (If there is excess cheese, distribute between both rows of eggplant rolls. Top with the rest of the sauce and mozzarella cheese.

7. Bake for 15 minutes at 450 degrees F or until slightly golden

Chinese chicken stir fry


1. Brown meat, drain fat from meat. Add onions and garlic

​2. Add tomatoes, tomato paste, and remaining seasonings

3. Simmer until onions are desired tenderness

​4. Top with 1 crushed grissini bread stick or melba toast (see recipe in sides)


1. In a small bowl brown the onions and garlic. Don't use grease, just keep stirring

2. Add chicken broth to deglaze, this adds great flavor

​3. Add raw chicken ad brown it also. Add your spices

4. Use lettuce as wrap.  This is a meat and 1/4 veggie. Add more side salad to complete portion

100 grams of lean Veal, ground beef, buffalo or chicken

(cook with 1 -2 tsp. malt vinegar for flavor)

1 tsp. sugar free tomato paste

handful of ripe tomatoes (2 large Roma tomatoes)

1 large onion, chopped

1 clove of garlic, minced

​1/8 tsp. chili powder

cayenne pepper (to taste)

1/8 tsp. cumin

1/8 tsp. thyme

​1/8 tsp. basil

1/2 tsp. fat-free cocoa powder (optional)

sea salt and pepper (to taste)

​water or broth for desired consistency

3 jalapeños

3 slices of no sugar added bacon or turkey bacon

2 ounces of cream cheese

2 ounces of pepper jack cheese


Blend in blender, sprinkle with paprika and serve

150 grams cauliflower (riced) if using raw you will need about 1/3 head 

90- 100 grams of tahini

3 -4 Tbsp. lemon juice

3 cloves of garlic

1/2 tsp. salt (to taste)

1 tsp. cumin

1/8 tsp. cayenne (to taste)

You can add 2 Tbsp. olive oil for a more traditional hummus taste

Jalapeño poppers



Cooking spray (Pam)

Cinnamon Almonds

Coconut berry smoothie

1 scoop Jay Robb Vanilla protein powder

1/3 cup cherries, frozen

1/2 cup almond milk

3 cubes of ice

1 cup of sparkling water 

add 8 drops of liquid stevia, root beer flavor

1/2 lemon, squeezed

stevia drops (to taste)

8 oz. of mineral water

​Mix together and chill

1 cup of brewed tea (your choice)

1 -2 cups of ice

2 packets of stevia

1  1/2 cups of mineral water

Simeons tea

​Chocolate peanut butter banana dessert

Pecan or almonds (chopped)

butter (to taste)

Sweetner (to taste)


1. Combine and press into a pin tin. Bake at 350 degrees F for about 15 minutes

2. Add strawberries and no sugar added whipped cream or Cocoa Crack Mousse 

Nutty pie crust

2 parts of whipping cream

1 part cocoa

2 packs of Truvia

Optional: chopped pecans, walnuts, cashews, or pistachios


1. Use a hand or an electric beater and whip the mixture until it's fluffy and just a little thicker than whipped cream

3 Tbs. melted coconut oil

3 Tbs. cocoa

1 1/2 tsp. xylitol or Stevia drops (to taste)

Optional: chopped pecans


1. Mix together and spread on wax paper. Freeze 3 minutes. Store in freezer

Asparagus, fresh snapped into 2" pieces

red, yellow, and orange (or green) bell peppers (roughly chopped)

red onion (roughly chopped)

zucchini (roughly chopped)

2 -3 cloves of garlic (minced)

olive oil

salt and pepper (to taste)


​1. Mix the flour and the semolina with the oil, the yeast mixture and 1 tsp. of sea salt, slowly add the remaining water to make a soft dough

2. Knead for 5 -10 minutes until stretchy and soft. Add more flour if the dough is sticky

3. Shape into six oblongs and leave to rise on an oiled tray in a warm place for one hour

4. Preheat the oven to about 350 degrees F. Cut the dough into long ovals that are half an inch long and stretch with your hands to form breadsticks

5. Place the griffin on flat trays lined with parchment paper and sprinkled with coarse sea salt

6. Bake in oven for 30 minutes until light brown and completely dry

125 g semolina flour

50 mL extra virgin olive oil

18 g fresh yeast, dissolved in 100 mL of lukewarm water

Fine and coarse salt

200 mL of lukewarm water

Oven roasted vegetables

Makes 6 servings

1 eggplant

1/4 cup of olive oil

salt (to taste)

pepper (to taste)

1/3 cup of ricotta cheese

1/3 cup of cottage cheese

1/3 cup of shredded parmesan cheese

1 Tbs. dried chives

1 cup of tomato sauce

1 cup of mozzarella cheese

Homemade beef broth

100 grams of previously cooked, finely chopped chicken breast

4 large celery stalks, finely chopped

2 Tbsp onion, finely chopped

2 cloves of crushed garlic

1/4 cup of water or broth

1 Tbsp Bragg's Liquid Aminos flavoring

1/8 tsp. coriander

1/8 tsp. ground ginger

1/8 tsp. ground cloves

salt (to taste)

Optional: Stevia (to taste)

Curry cabbage with beef

1 egg and 3 egg whites

1 Tbs. milk (optional)

1 Tbsp dehydrated minced onion or onion powder

shredded baby spinach leaves

4 ounces of diced tomato

Heavy sprinkling of Old Bay Seasoning

(See dressings recipe)


Decaffinated tea leaves may also be used, increase the amount of tea by either 1 tsp. loose tea or 1 tea bag to make up for loss of flavor

1. In large saucepan add water, tea bags, cinnamon, cardamom, cloves, nutmeg, ginger, vanilla bean, peppercorns and Stevia

​2. Bring to boil, cover, and reduce heat to low

3. Simmer for approximately 5 minutes (the longer the simmer the stronger the spice flavor)

4. Strain mixture, press on spices and tea with spoon to extract fragrant liquids Serve hot in a tall glass filled with ice, store used portions​​


1.Mix all these items in a big mixing bowl, store in a gallon bag or other airtight container

For stovetop (if not using teapot) fill large mesh tea ball with your tea mixture, pour boiling water over to fill your teapot

2. Cover, steep for 15-20 minutes

​3. Fill your mug, add Stevia (English Toffee, vanilla, chocolate, mint, cinnamon, or caramel) and enjoy

To make chai, follow instructions above and add 1 dollop of heavy cream before sweetening

Creamy orange shake

Chocolate almond butter shake

Sparkling Lemonade

Hazlenut shortcake

​​3/4 cup of macadamia nuts, walnuts, or pecans (crushed)

3 (8 ounce) packages of full fat cream cheese (softened)

3 whole eggs

17 packets of Stevia

1 Tbs. of vanilla extract

1 tsp. of almond extract

For the topping:

3 half pints of raspberries

1 half pint of blackberries

1 packet of Stevia


1. Preheat oven to 350 degrees F. Crush nuts but do not over mash them. Use food processor to gently pulse or a knife.

2. Spread the crushed nuts in the bottom of a 10 -inch spring form pan. Do not oil. In mixer, add cream cheese, eggs, and blend until mixed. Add the Stevia

3. Add the two extracts. Whip on medium-high until the whole mixture is smooth. Pour it over the nuts. Spread the batter gently so it extends to the edges.

4. Bake at 350 degrees F for 35 -45 minutes and edges are golden brown. The cheesecake may have a bit of a jiggle to it. Turn off the oven and leave the door open. Let cheesecake cool 15 -20 minutes before removing it

5. Cracks will be covered by berries. Cool at room temperature before refrigerating and serving. About 30 minutes before serving run a knife around the edges and unmold on a platter or cake stand

6. Place berries in large bowl and sprinkle with Stevia, gently stir to macerate berries until shiny. Let the berries sit at room temp. Top with berries piled high in the center

​Cheesecake with macadamia crust & berries

1 cup of organic peanut butter

1 cup of granulated erythritol-type sugar

1 egg


1. Fold all ingredients together. Use a spoon to drop 1 1/2 inch spoonfuls on pan

2. Bake in 350 degree over for 8 -10 minutes

1 cup of strawberries (sliced)

4 ounces of cream cheese (softened)

1/4 cup of unsweetened vanilla almond milk

8 Packets of Truvia (to taste)


1. In bowl, mix cream cheese, almond milk and sweeter until smooth

2. Slowly add strawberries. Pour mixture into popsicle molds. Place in freezer for 2 hours (at least) and serve

1 banana

no sugar added peanut butter

Cocoa Crack

Cocoa Mousse

pecans (chopped)


1. Peel a banana

2. Spread no sugar added peanut butter on one side or all over

3. Top with cocoa crack and chopped pecans

4. Top with Cocoa Crack Mousse

Peanut butter cookies

S​trawberry cream pops

​Salad greens​

4 slices of no sugar added bacon, diced

1 tomato (diced)

1 onion (chopped)

1/2 cucumber (peeled and diced)

1 cup of bean sprouts

1/2 cup of mozzarella cheese (shredded)


1. Combine all ingredients in a bowl

Blt salad


1. Cook the frozen cauliflower according to instructions, if using fresh cauliflower break it up and steam until soft. Drain

2. Put cauliflower and all ingredients except spices into blender or food processor and blend until smooth. Spice to taste​ during blending

Taco Shells


1. Sauté chicken breast in sesame oil and set aside

2. Sauté broccoli in 1 Tbs. sesame oil and water


3. Prepare noodles according to package directions

4. Add sauce

5. Toss noodles with chicken

​Serve immediately

2 Tbs. Sesame oil

chicken breast

1/2 head of broccoli, sliced

​1/2 bunch green onions

1 pkg. Miracle Noodles


1 -2 Tbs peanut butter

1 tsp. Thai Kitchen Red Curry Paste

ground ginger

onion powder

garlic powder

1/4 cup of water

1 tsp. sweetner


1 . Arrange the spaghetti squash in a single layer at the bottom of a large, wide pot

2. Add 1/2 inch of water, cover the pot and bring to boil. Reduce to a simmer and cook until squash is tender enough to shred with fork, 15-20 minutes

3. Transfer the squash to a plate and set aside until cool enough to handle

4. While squash cooks, heat oil in a 12 -inch skillet over medium-high heat. Af the beef and the remaining chopped garlic, onion, 1/2 tsp. salt, and 1/4 tsp. pepper, stir

5. Break up the meat after 5 -6 minutes, drain and discard fat. Add tomatoes, basil, 1/4 cup of water, and stir well. Bring to boil

6. Reduce heat to medium-low and simmer for 10 minutes. Season to taste with salt and pepper. Rake the squash flesh into strands and transfer to plate

7. Ladle the beef over the squash, garnish with cheese


1. Preheat oven 450 degrees F. Grease 2 cookie sheets

2. Cut from zucchini, shred, mix with egg and cheese

3. Make 6 -8 circles on greased cookie sheet(s).

4. Bake at 450 degrees for 12 minutes. Loosen and flip the circles

5. Bake for another 5 minutes at 450 degrees. With a pizza cutter, cut rounds into triangles (about 6 per round).

6. Let cool on rack for 6-8 hours. To store, keep loosely in a bag or plastic container in the refrigerator

After chips have dried substantially, toss in container with popcorn seasoning for desired flavor.

Makes 36 chips

1 large zucchini

shredded 2 eggs

2 cups of cheese

1/2 cup ground pecans

1/4 cup ThickenThin not (starch thickener)

pinch of salt

1/2 cup of water

1 scoop of orange, vanilla  or flavorless Jay Robb protein powder

5 drops of vanilla Stevia

5 drops of orange Stevia

2-3 ice cubes

8 ounces of almond milk, (milk or water)

1 Tbsp. cocoa powder (to taste)

1 tsp. almond butter

1 scoop Jay Robb Vanilla protein powder

2-3 cubes of ice


2 quarts of half and half

1/2 pints of heavy cream

1 1/2 cups of xylitol

4 tsp. vanilla

pinch of salt

Recipe makes enough for 2 batches in most ice cream makers

Sugar-free, carb-free chocolate ice cream

Homemade ice cream

3 cups of rhubarb

1 cup of water

1 cup Vanilla sugarfree syrup

2 Tbs. unflavored gelatin

1/4 tsp. Stevia

2 tsp. ginger (freshly grated)

8 ounces of cream cheese

1 cup of heavy cream


1. Mix the water and syrup in a medium saucepan and add the unflavored gelatin. Allow to soften for five minutes

2. Turn on the burner and add the cut rhubarb, Stevia and ginger. Bring to boil. 

3. Reduce heat and cover, simmer gently for 10 minutes or until rhubarb is soft. The rhubarb will add its own juices to the mixture as well.

4. Turn off the burner with he rhubarb is softened. Add the cream cheese which should be cut into small blocks

5. Allow the cream cheese to melt and blend into the hot mixture. Remove and set aside to cool. This can be expedited by setting the pan in a large unbreakable bowl of ice.

6. Whip the cream and fold into the rhubarb. Spoon into dishes, chill for several hours. Garnish with a dollop of whipped cream

Rhubarb Fool

3 ounces of tomato paste​

3 Tbs. apple cider vinegar

1 Tbs. lemon juice

1/4 tsp. celery salt

1/2 tsp. paprika

1/4 tsp. mustard powder

Pinch of nutmeg and clove

Pinch of black pepper

1/4 tsp. onion powder

1/4 tsp. garlic powder

​Stevia (to taste)


1. Dissolve spices in vinegar and lemon juice. Add tomato paste and mix throughly

2. Add additional lemon juice, vinegar, or a little water until desired consistency is reached

No sugar ketchup

Puree 2-3 large strawberries

1/2 cup of white balsamic vinegar (or your choice of balsamic)

1/2 Tbs. garlic (minced)

1 Stevia packet


1. Put all together and shake vigorously

Veggie marinade

Basic salad dressing

Dressings & Sauces

Thin Crust Pizza


1. Preheat oven to 450 degrees. Spray a cookie sheet with non-stick spray

2. In medium bowl, combine with cauliflower, egg and mozzarella. Press evenly on the pan and sprinkle with fennel, oregano and parsley.

3. Bake at 450 degrees for 12-15 minutes. Remove the pan from the oven. To the crust, add sauce, then toppings and cheese.

4. Place under a broiler at high heat until cheese is melted

5. Steam cauliflower, or cook frozen cauliflower according to package directions

6. To rice cauliflower, shred with cheese grater, then measure for the recipe (do not pack the cup)

Place under a broiler at high heat until cheese is melted.

​Pizza can be re-baked at 450 degrees

1 cup cooked, riced (see below) cauliflower (fresh or frozen)

1 egg

1 cup of mozzarella cheese

1 tsp. fennel

1 tsp. oregano

1 tsp. parsley

pizza or alfredo sauce (no sugar added)


​mozzarella cheese

1. Smear olive oil on a flat cookie sheet

2. Cut eggplant in slices about 3/8 inches thick and place on a cookie sheet

3. Cover with your favorite pizza sauce

4. Pile on the pepperoni, olives, onions, etc. Pile on the cheese. Bake 20 -25 minutes

Zucchini Doritos-style Chips


1. Preheat oven to 400 degrees F. Cover baking pan with parchment paper or foil

2. Combine dry ingredients. Stir in as much water as you need to make a thick batter using a wet spoon, spread evenly over the baking pan. Make sure the edges are as thick as the center (You may have to add additional water over the top to spread the sticky batter)

​3. Bake at 400 degrees F for 20 minutes. Reduce heat to 325 degrees F for another 20 minutes

The quanitity of the batter fills a 12 x 8 inch lasagna-type pan, thick enough for a reasonably strong cracker. You may also use  cookie sheet for a large free form individual crackers

Pecan crackers

Makes 3 cups

2 cups of water

3 Black tea bags or 1 Tbsp. loose organic Black tea

1 cinnamon stick

​6 whole cardamom pods (crushed or  about 1/4 tsp seeds) and 

4 whole cloves

Dash of nutmeg

1 (1- inch) piece of fresh ginger root (peeled and sliced)

1 (6- inch) piece of vanilla bean (cut up into 1 -inch pieces) or 1 tsp. pure vanilla

4 black peppercorns

Stevia (to taste)

1 scoop Jay Robb Vanilla protein powder

3 -4 frozen or fresh strawberries

​1 Tbsp. of natural peanut butter

Strawberry Frappe

1/3 cup no sugar added mayo (Duke's or favorite)

1/4 cup milk

Tbs. spicy mustard

1/2 tsp. garlic powder

black pepper


1. Combine all ingredients and whisk together

Blt dressing

1 Tbs. Bay leaves (ground)

2 1/2 tsp. celery salt

1 1/2 dry mustard

1 tsp. black pepper

1/2 tsp. white pepper

1/2 tsp. nutmeg

1/2 tsp. cloves

1/2 tsp. ginger

1/2 tsp. allspice

1 tsp. paprika

1/4 tsp. red pepper flakes

1/4 tsp. cardamom

Old bay seasoning Mix

1/4 cup apple cider vinegar

1 cup of water

1 Tbs. of lemon juice

15 drops of Stevia

10 drops of Apricot Nectar Stevia & Valencia Orange

1/4 tsp. Chinese Five Spices, or Italian seasoning

1/4 tsp. garlic salt

Add 2 tsp. tomato paste for a tomato/citrus dressing


1. Add all ingredients together in an air tight container and shake to mix

Citrus dressing

8 ounces of baby bella or white mushrooms (stemmed)

4 ounces of feta cheese

4 ounces of black olives (chopped)

1/4 cup of finely chopped onion

1 Tbs. Greek seasoning

​olive oil

​Feta & Olive stuffed Mushrooms


1. Preheat oven to 450 degrees F. Place all veggies on a baking sheet or roasting pan

​2. Toss with garlic, olive oil, salt and pepper. Coat thoroughly

3. Arrange veggies in a single layer. Roast 20 -40 minutes until tender, tossing every 10 minutes

1 Eggplant

Olive Oil

Pizza sauce

Pepperoni, olives, onions, other pizza toppings

​shredded cheese

cauliflower crust Pizza

Bonnie's Eggplant Pizza

Turkey breast, bone-in

1 large onion, roughly chopped

2 -3 celery stalks, chopped

2 cups of broth (any kind)

1/2 cup of white wine (optional)

4 -5 cloves of garlic (or minced

1 tsp. rosemary leaves

1/2 tsp. poultry seasoning

salt and pepper (to taste)


1. Put onions, celery, and garlic on the bottom of the slow cooker. Add the turkey with broth

2. In a small bowl or measuring cup, combine wine, rosemary, poultry seasoning, and salt and pepper. Pour over the turkey breast

3. Cook on low for 6-8 hours.

Spinach meat/egg scramble


1. Beat four egg whites to a stiff peak then add 1 of the egg yolks and vanilla flavoring and blend again to a stiff peak

2. Chop 1 serving of strawberries until, but not runny

3. Smooth the whipped egg into a dry non-stick skillet, sprinkle the strawberries evenly over the surface.

4. Cover with a dome lid and cook on medium heat

​5. Crepe will rise under the lid and then will collapse after a few minutes when the crepe has fallen, remove from heat but leave covered

6. The condensation will help release the omelet from the pan. Use a spatula to gently roll the crepe into a large burrito.

Serve hot or cold

4 egg whites

​1 egg yolk

vanilla flavored Stevia

1 serving of strawberries


1. Remove the stem and seeds from the jalapeños, or leave a few for a more spicy result

2. Slice in half lengthwise

3. Mix cream cheese and pepper jack cheese

4. Fill jalapeños wrap half a slice of bacon around filled peppers

5. Bake at 450 degrees F for 5 -15 minutes until bacon is done

You may also fill pepper with cream cheese and wrap pepper with chicken breast strips, wrap with bacon slice and skewer.

1  cup unsweetened coconut milk (fresh, canned or boxed)

1 scoop Jay Robb Vanilla protein powder

1/2 cup Greek yogurt (no sugar added)

1/2 cup frozen berry mix

1/4 unsweetened coconut flakes

1 packet of Stevia

dash of cinnamon

3 cubes of ice

Root beer


Helpful Links

2 egg yolks

3/4 cup of milk

1/4 cup of cocoa powder (unsweetened)

pinch of salt

​3/4 cup of granulated erythritol-type sugar substitute


1. Heat milk, sugar-sub, cocoa, and salt on medium-low heat in saucepan until it simmers. Do not let it boil.

2. Meanwhile, whisk 2 egg yolks in a separate bowl. Pour 1/3 of the chocolate milk, sugar-sub mix into the egg bowl and whisk together.

3. Pour the contents of the egg bowl back into the pan. Keep on low heat, do not let boil. Heat the custard mixture until it gets thick. Stir constantly with rubber spatula. Remove from heat.

4. Place pan in an ice bath (bowl with ice water) to cool. Stir frequently. While custard cools, prepare the cream

5. Prepare the cream: 1 1/2 cup of cream and 1 tsp. of vanilla extract. Mix cream and extract with an electric mixer until it is thick. Mix longer than for regular whipped cream. Stir in custard

6. Place in ice cream maker, place in plastic bowl and put in the freezer. Every 45 minutes or so pull it out, scrape the edges of the bowl to break up chunks and mix with the electric mixer

Cocoa crack mousse

​Cocoa crack


1/4 cup of water

2 Tbs. ACV

2 Tbs. lemon juice

1/4 tsp. garlic powder (or more)

1/2 tsp. paprika

1/8 tsp. mustard powder

sweetener or Stevia (to taste)

Optional: cayenne pepper


1. Mix ingredients and use on your salad greens

Spicy Garlic Mustard Vinegarette

Xena's thai fish


1. Cook tomatoes and spices for a few minutes. Add cream cheese and use an emulsion blender to blend.

2. Add cream and serve

2 cans of organic tomatoes

1 tsp. (or more) of basil

salt and pepper (to taste)

hot pepper flakes

a squirt of Stevia

1 block or 8 ounces of cream cheese

1/2 cup of heavy cream

Michele's creamy tomato bisque


1. Bring to a boil, then let simmer 2 -4 hours. Let cool. Strain out chicken and spices. 

​Freeze in ice trays. About 4 cubes makes 1/2 cup of broth

3 large chicken breast

10 cups of water

1/2 large onion (chopped)

4 celery stalks

5 cloves of garlic (chopped)

1 bay leaf

salt and pepper (to taste)

Four-cheese roasted eggplant casserole


1. Preheat oven to 350 degrees. In a bowl beat 2 eggs. Add 1 cup of mozzarella cheese

2. Mix until cheese is completely coated. Spray or butter a pie pan, add mix to pan

3. Bake for 25 minutes, flip it over and bake for an additional 25 minutes. Spread 1 Tbs. of extra virgin olive oil on the crust before adding toppings.

4. Add pizza sauce, mozzarella cheese, pepperoni or favorite toppings

​2 eggs

1 cup of mozzarella cheese


favorite pizza toppings

1/2 banana, fresh or frozen

1 egg

1/4 tsp. vanilla or vanilla-créme Stevia drops

1/8 tsp. cinnamon

Banana Pancakes

Slowcooker Turkey Breast

Simple omelet


1. Cook 50 grams of raw meat in a skillet and add seasoning

2. Remove meat from pan and place a good handful of spinach in the same skillet to cook

3. Remove extra moisture from pan (paper towels or drain)

4. Add meat back into skillet with spinach

5. Wisk 1 whole egg and 1 egg white in bowl and add to skillet, scramble and fold into meat and spinach mix

​Serve hot or cold.

50 grams of raw meat (beef, steak, chicken, shrimp, or mixture of different meat)

handful of fresh spinach or 1/3 package frozen spinach

1 whole egg and 1 egg white

preferred spices


1. Beat egg white in large bowl until frothy, add vanilla and salt, coat almonds

2. Place sugar sub and cinnamon in bowl to combine. Por over almonds

3. Place in large greased or foil-lined pan (spray foil to prevent sticking)

You may use parchment paper or a silicone mat to avoid oil

4. Spread into a single layer

5/ Bake at 300 degrees F for 25 minutes, flip at 10 minutes. 

Cool and store in airtight container

3 1/4 cups whole almonds

3 Tbps. ground cinnamon

1 egg white

1/8 tsp. salt

1 cup of sugar substitute (Stevia)

2 tsp. vanilla

1/2 -1 tsp. cocoa powder (or Jayy Robb protein powder)

1 Tbsp. natural peanut butter

1/2 banana, frozen or fresh

1 scoop Jay Robb Vanilla protein powder

1/2 cup almond milk

​3 cubes of ice

Strawberry Protein Smoothie

​1 cup of heavy whipping cream

Stevia (or preferred sugar-free sweetener)

Optional: Capella flavor drops (vanilla almond)


1. Pour the whipping cream into a deep and narrow bowl. Sweeten to taste with Stevia (add Capella flavor drops if desired)

2. Whip with mixer on high speed using whisk attachment and the consistency is fluffy and forms stiff peaks.

Homemade whipped cream

1/2 cup of coconut oil, melted (can use 1 stick of butter)

1 cup of xylitol (or other sweeter)

6 eggs (room temperature)

1/2 tsp. vanilla

1/8 tsp. salt

1 1/2 cup flaked coconut (non-sweetened)

3/4 cup of sugar-free chocolate chips

3/4 cup of nuts

1 cup of sifted coconut flour


1. Mix together butter, sugar, eggs, vanilla, and salt. Stir in coconut, chocolate chips and flour

2. Drop (shape if you want nice-looking cookies) batter in spoon size mounds with 1 inch apart on a greased cookie sheet

3. Bake at 375 degrees F for 14 -15 minutes. Cool slightly and remove from cookie sheet

​Makes about 2 dozen cookies

2 (8 ounce) packages of Philadelphia cream cheese (room temperature)

​1/2 cup of sweeter (Truvia)

2 eggs

1/2 tsp. vanilla or almond extract

cinnamon, pumpkin pie spice (your choice)

Optional: Blueberries


1. Soften cream cheese about 40 seconds in microwave. Add other ingredients, you can also mix in cinnamon in the batter if you like

2. Beat with mixer on low until smooth (Mix in blueberries at this point if you want them)

3. Pour into 12 greased muffin pans lined with papers. Bake at 350 degrees F for about 18 minutes. 4. Let cool for 1 hour on wire rack or let it sit in oven with the door open. Sprinkle with cinnamon. 

Cream cheese "muffins"

1 head raw or 1 bag of frozen cauliflower

1/4 cup of cream cheese

1/4 cup of ricotta cheese

1/4 cup of parmesan

​1/2 stick of butter heavy cream to moisten (same volume as used for mashed potatoes)

salt and pepper (to taste)

Optional: garlic salt

Mashed cauliflower


1. Steam the cauliflower until it is tender but not mushy

2. Once it is tender, take it out and put it in a food processor with the oil and garlic and salt and pepper. Mix and serve

Raw organic cauliflower about a medium or large head

1/4 cup of organic coconut oil

salt and pepper (to taste)

1 -2 cloves of fresh, organic garlic​

Mashed cauliflower


1. Preheat oven to 450 degrees F. Clean mushrooms and remove stems (save for stuffing)

2. In bowl, toss mushroom caps with 1 Tbs. of olive oil and place cavity upside down on a non-stick baking sheet. Roast 5 -10 minutes

3. In a food processor combine mushroom stems, onion, olives, feta cheese, and Greek seasoning. Pulse to break up feta and consolidate the ingredients

4. Drizzle with 1 -2 Tbs. of olive oil and pulse to make it slightly "doughy". Press stuffing into each mushroom

5. Bake 10 -15 minutes until heated through

Homemade chicken broth


1. Blend the tomatoes and red bell peppers with the garlic until it reaches the consistency of tomato sauce

2. Blend it about 1 minute and leave slightly chunky. You could add a pinch of salt if you wish, the fresh tomatoes have enough juice for the recipe if they are dry pour a little water at a time until desired consistency.

3. Add basil at the end and blend briefly. If you blend the herbs too much they will be bitter.

4. Pour sauce over vegetable noodles and serve.

2 cups of fresh tomato

2 cups of red bell pepper

2 or 3 garlic cloves

3 Tbs. fresh basil

Zucchini (spiraled with vegetable slicer to make pasta)

Optional: Himalayan crystal salt, dried herbs such as chives, thyme, parsley, sage, rosemary, Italian seasoning, or cayenne pepper

Shredded Cheese


​1.​ Place a thin layer on a piece of parchment paper. Microwave 1 min at a time until cheese is bubbly and begins to cool

2. While the cheese is still pliable use the parchment paper to bend it into a taco shape and let cool with a small-sized bottle tucked inside

3. When cool, peel and discard parchment paper


1.Preheat non-stick pan or griddle on medium-low heat. Combine all ingredients in blender

2. Pour 2 -4 pancakes. Flip as needed

3. Recipe may be doubled

Freeze and microwave for future snack


100 grams of ground chicken breast

1/4 cup of chicken broth

​about 1/4 chopped onion

1 -2 cloves garlic crushed and minced

1/2 tsp. oregano

1/8- 1/4 tsp. cumin

handful of fresh cilantro chopped

cayenne pepper (to taste)

salt and pepper

2 -4 large lettuce leaves

Strawberry omelet crepe




1. Preheat oven to 350 degrees F

2. Spray a cookie sheet with cooking spray

3. Place spinach on cookie sheet, the bigger the leaves the better

4. Sprinkle with salt

5. Bake for 5 -10 minutes, check about halfway through (10 minutes can be too long!)

Bake until leaves appear "crispy"

Spinach "chips"


homemade chai masala tea

5 -6 strawberries

4 oz. cold water

1 cup of ice

1 cup of mineral water

blend all in blender