Grain- Free, Low Carb Grilled Cheese!

Get your veggies and a grilled cheese in one crispy package! When you want serious comfort food, a good grilled cheese sandwich is hard to beat. But for those of us avoiding wheat, it’s off the menu, or is it?   You’ve probably seen the recipes online for cauliflower breadsticks and pizza crust. And, like me, wondered if they worked. I tried the pizza crust recipe and it failed terribly but when I saw a grilled cheese recipe, I thought it was worth another try. A bread made from cauliflower? What if it worked?   Well, it did work and beautifully. It tastes great and really satisfies the desire for a warm, cheesy, crispy sandwich. I used organic cauliflower, raw cheese from pasture-raised cows and pasture raised eggs.   This recipe is clean, Keto, low-carb and – vegetarian-friendly.   Grain-Free, Grilled Cheese Sandwiches Ingredients One head of organic cauliflower or one package of frozen, riced, organic cauliflower One large egg 1/2 cup shredded Parmesan cheese 1 teaspoon Italian herb seasoning White cheddar cheese Yield 2 Sandwiches Directions Preheat oven to 450°F. If using a head of cauliflower: Remove the stems. Put the cauliflower florets into a food processor and pulse until you have tiny pieces about the size of a 1/2 grain of rice. Then, place the cauliflower into a steamer. If using frozen, riced cauliflower: Place it in a steamer. Steam the cauliflower until it is very soft. Be sure to stir it from time to time so that it is steamed evenly. Once the cauliflower is cooked, you’ll need to remove the water from it. To do this, put half the cauliflower into a nut milk bag or clean dish towel and squeeze or wring out the water until the cauliflower is just slightly moist. Place it in a bowl and do the same with the other half of the cauliflower. Note: The cauliflower will be very hot. You may want to use gloves. To the bowl of cauliflower, add the egg, Parmesan, and seasoning. Stir to combine until a smooth dough is formed. Divide dough into four equal parts. Place each part onto a large baking sheet lined with parchment paper. Shape into square bread slices about 1/4 inch thick. Bake the cauliflower bread for about 15 to 18 minutes or until golden brown. Remove from oven and let cool for a few minutes. Using a...
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Zucchini Hummus: Low Carb, High Fat and Delicious!

If you are a raw food enthusiast, more than likely you avoid beans. The same goes for Low Carb and Paleo eaters. Here’s an easy recipe that mimics the Mediterranean taste and texture of hummus without the carbs and lectins of the garbanzo bean version. The magic ingredient is zucchini. I keep this hummus right at eye level in the fridge along with cut vegetables. It’s the first thing I see when looking for a snack. I also take it to parties. It’s always a hit. You can make this in a few minutes. Watch the Facebook Live video With tips on how to make it and what to serve with it. Here’s the Recipe: Bean Free Zucchini Hummus Yield 1 1/2 cups Ingredients: 1 cup peeled and chopped zucchini 3 tablespoons olive oil 1 teaspoon paprika 1/4 teaspoon ground cumin (optional) 6 tablespoons raw tahini 3 tablespoons lemon juice 3 teaspoons crushed garlic 1 teaspoon Himalayan crystal salt a Pinch of cayenne (optional) 6 tablespoons sesame seeds, soaked for four hours, drained and rinsed Directions 1. combine all of the ingredients except the tahini and the sesame seeds in a high-performance blender and blend until smooth. 2. Add the sesame seeds and the tahini and blend until smooth. Serve with crudités, on salad, in a wrap or on lettuce...
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Apple, Fennel, Cranberry Salad

By then end of summer, I’m ready to leave lettuce behind for a while and try something different. Here’s one if my favorite Fall salads. I serve this one on Thanksgiving. Apple Fennel Salad 2 fennel bulbs 2 green apples 8 oz dried cranberries ( or dried cherries), chopped 4 oz pecans, chopped Dressing 4 oz orange juice 3 Tablespoon  apple cider vinegar 2 Tablespoon  olive oil 1 1/2 Tablespoon whole grain mustard Instructions: For the salad: Using the slicing blade on a food processor, sharp knife or mandoline, thinly slice the fennel bulbs. Using the shredding blade on your food processor or a grater, shred the apples. Place the fennel, apple, chopped nuts and cranberries in a bowl. For the dressing: Place the juice, vinegar, oil and mustard in a small jar shake to emulsify. Pour the dressing over the salad and...
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Healthy Horchata No Dairy, No sugar

Traditionally, this classic Mexican drink is made with white rice, milk and sugar. This modern version is made with brown rice, coconut milk and or Lakanto stevia. Healthy Horchata is dairy, sugar and gluten free! You will need to let your rice soak for 4 hours so plan ahead. 1 cup raw, long grain brown rice 5 cups pure water 3/4 cup coconut milk (or almond milk) 1.5 tablespoons ground cinnamon 4 teaspoons vanilla extract (alcohol free) 4 teaspoons stevia 1) Put the water and rice in a high-performance blender and process on high for 60 seconds. Then let it stand for 4 hours. 2) Strain the mixture through a nut milk bag and into a pitcher. Squeeze the bag until all the “milk” is in the pitcher and the rice is left on the bag. No need to save the rice. 3) Add the coconut milk, cinnamon, vanilla and stevia to the pitcher and pour the mixture back into the blender for a final mix. Serve in a tall glass over ice with a cinnamon stick or a sprinkle of ground cinnamon on...
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No-Bake Pumpkin Pie – a Treat and a Trick!

Happy Halloween! Pumpkins are everywhere and not just on porches. They are on our tables in soup, muffins, smoothies even coffee and beer. But pumpkin pie is arguably our most favorite way to eat the squash. Today I’m sharing a health conscious version of this traditional favorite that you can freely enjoy. It’s dairy, gluten, and sugar free. Here’s the trick to this treat – it’s also pumpkin free! Yup, no need to hack up a pumpkin. You can get the same flavor with carrots and the right spices. And since you are using carrots, you don’t need to cook this pie so your oven is free for other dishes. No-Bake Pumpkin Pie Makes one 9-inch pie Crust • 1/4 cup unsweetened, shredded, dried coconut • 1 cup walnuts, soaked and dehydrated • dash salt • 1/4 Lakanto* see note • 1/4 cup raisins • 1/4 cup pitted medjool dates (about 4 dates) Filling • 1 1/2 cups water • 2 teaspoons agar flakes • 2 cups sliced carrots (4-6 carrots) • 1/4 cup Lakanto* see note • 1/4 cup maple syrup or agave nectar • 1/4 teaspoon sea salt • 1 teaspoon lemon juice • 2 teaspoons pumpkin pie spice • 1/2 cup mashed avocado (1 avocado) To make the crust, place the dried coconut, walnuts, salt, and raw cane sugar in a food processor fitted with the S-blade. Process until finely ground. Add the raisins and dates and process until the mixture resembles coarse crumbs and begins to stick together. Scoop the crust into a pie plate. Use a light circular motion with your palm and fingers to distribute the crumbs uniformly along the bottom and up the sides of the pan. Press the crust firmly into the pie plate. To make the filling, place 3/4 cup of the water and the agar flakes in a small saucepan and soak for a few minutes while you prepare the other ingredients. Bring the agar mixture to a boil, and turn the heat down to a simmer. Simmer for 5 minutes, whisking occasionally. Turn off the heat and allow to cool slightly. Place the carrots, raw cane sugar, maple syrup, sea salt, lemon juice, pumpkin pie spice, and remaining 3/4 cup water in a Vita-Mix or high-speed blender and process until smooth. Add the avocado and the agar mixture and process until smooth. Pour the filling into the crust....
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Raw, Vegan Cinnamon Apple Tart

I always hang on to Summer until the bitter end, until it’s too cold for flip-flops, until the sunsets before dinner, until the last tourist drives out of town. One thing that makes the transition a little easier is fall fruits and veggies – new flavors to play with and new things to eat. It’s time for warm and cozy recipes you can eat in front of the fireplace instead of the campfire. One of the bright spots of fall is apples! Another is cinnamon. It’s one easy way to make a raw dish feel warm. Here’s a recent recipe I have been playing with that uses both for these fall favorites. I used a Joyce Chen Spiralizer to get the apples to look pretty, but you could grate them or use your food processor to create thin or small pieces. The key is to make sure the apple is very easy to eat raw. You don’t want big chunks of raw apple in your tart. The crust is quick and easy to make in your food processor so make a double batch. It keeps well in the freezer. Apple Tart Yield: 8 servings A day before you want to serve this tart, soak and dry the nuts for the crust if you don’t have any on hand. Crust 1 cup raw pecans, soaked and dried 1 cup raw almonds, soaked and dried 1 ½ cups pitted dates, soaked for 30 minutes ½ tsp sea salt Filling 4 apples, cored and spiralized or shredded – Use a firm, sweet variety: Fuji and Gala are good choices. Lemon Cinnamon Sauce 1/3 cup coconut nectar 3 Tbsp lemon juice 1 Tablespoon cinnamon 1) Combine coconut nectar, lemon juice and cinnamon in a bowl or small blender jar and whisk or blend until smooth. Then set aside. 2) Put the S blade on your food processor. Place nuts, dates and salt into the bowl and process until you have small pieces that stick together. Place a tablespoon full in your hand and squeeze. If they stay together when you open your hand, you’re done. If not, pulse until your mixture sticks together. Don’t over work. Set the mixture aside. 3) Remove your S blade and put the shredding blade on your food processor. Core and shred your apples. 4) Place the shredded apples in a large bowl add half of the glaze...
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Raw, Gluten Free, Vegan Flax & Carrot Crackers

Here are the crackers I made in my google hangout yesterday. Click here watch the video and see how you can make these simple crackers. The recipe is really simple – just a few ingredients. Flax & Carrot Crackers Yield about 24 crackers 2 1/2 cups flaxseeds One cup carrot juice One cup carrot pulp One half teaspoon freshly ground black pepper 1 teaspoon salt 1 – Soak the flaxseeds in pure water for eight hours. 2 – When the flaxseeds are done soaking, don’t rinse them. Just put them in a large mixing bowl and add the rest of the ingredients. They will be very gooey. This is normal. 3 – Mix well with your hands or a big wooden spoon. 4 – Prepare three dehydrator trays with the grid and a teflex sheet on top. 5 – Spread 2 cups of the mixture on each Teflex sheet with an offset spatula. 6 – Once the mixture is spread evenly on the teflex sheet, score the crackers with your offset spatula. (see video) 7- Score the square in half and then in half again. Turn the sheet 90° and repeat until you get the size cracker you want. 8 – Put them in the dehydrator on 105° for 12 hours. 9 – After 12 hours, flip the crackers over onto the grid peel off the Teflex sheet. 10 – Break or cut the crackers apart and put them back in the dehydrator for another 12 hours or until they are crisp. If the scoring has disappeared and you can’t break the crackers apart easily, use kitchen shears or a large knife to cut them apart. These crackers will last a week or so in an airtight container. You can make them crispy again by putting them back in the dehydrator. If you don’t have a juicer to make carrot juice and pulp, you can usually buy carrot pulp and juice at your local juice bar. Once you master this recipe, you can make it your own by using other veggies, fruits and or spices. Have...
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How to Make Almond Milk

Making your own almond milk at home couldn’t be easier! As usual, homemade is better. Commercial almond milk often contains carrageenan. It is used to add thickness and to keep the milk from separating. Here’s the problem. Carrageenan has be shown to cause inflammation, gut irritation and possibly cancer. It certainly isn’t needed. If your milk separates, just shake it up – like salad dressing. Try this recipe: 1 cup of soaked almonds 4 cups of pure water 6-8 dates 1 teaspoon of Vanilla (optional) Put all the ingredients into a high-performance blender and process until the mixture is smooth. To strain the pulp out of the milk you’ll need a nut milk bag, mesh bag or cheesecloth, doubled. Place the bag into a bowl. Pour the mixture into the bag (or cheesecloth). Raise the bag over the bowl and squeeze gently to press the all the milk through the bag. Store your milk in a glass jar in the refrigerator. It will last about 4 days. The pulp can be used for cookies, crackers or bread. If you’re not ready to use the pulp, store it in the freezer. It will last about 4...
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Turn Your Fridge into a Salad Bar

  Whenever I go to the market, I make it a point to enter through the door closest to the produce area. The minute I am among the fruit and veggies, I feel good. Everything is so colorful and inviting. I want to eat it all and I happily load up my basket. Later, when I look in my fridge, the same produce is there but I  don’t get that happy feeling. In fact, a lot of the the time my first thought is, “…nothing to eat… at least not quickly.” Recently, I figured out why that is. We eat first with our eyes. How food looks really makes an impact on our brains. I store all my fruit and vegetables in green bags to keep them fresh longer. I can’t see the produce through the bags. My fridge is full of fruit and veggies but usually, if I’m looking for something quick, I’ll reach for the nuts. The nuts are in jars….I can see them. Finally it hit me. If I could see my vegetables, I might be more inclined to reach for them first. It worked! I set my fridge up like a salad bar. Veggies are visible, clean, cut and ready to eat. They are all at eye level. Colorful veggies are the first thing I see when I open the door. Now I feel happy when I look in the fridge. The same things are in there but seeing them makes all the difference. It’s also very quick and easy to make a big salad. And last but not least, I see everything I have. I don’t “lose” things because they are hidden in the bags.  I still use the bags but I put a some of all my veggies in jars where they can be seen.   Here are some quick tips for setting up a salad bar in your fridge. Click To Tweet I use wide mouth Ball Mason jars. I love these because no matter what size you choose, they all use the same lid. It’a a small thing but it saves a lot of time and frustration when you can just grab a lid and know it will fit. As you can see in the photo, some of my lids are plastic. These are BPA free. I like to use them in the fridge because the metal ones can get rusty in there....
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How to Make a Basic Nut Cheese

I dream of cheese, really. It’s one my favorite foods and I had a hard time giving it up. I fell off the heart-healthy diet wagon many a time over an extra sharp cheddar. I just couldn’t find a good replacement for the flavor or the texture of cheese. What could replace the tang of cheese in in pizza, on crackers, on pasta, on veggies and sandwiches? Soy Cheese? Ha! It might be orange, but It tastes like an pencil eraser and it doesn’t melt. Luckily, I learned how to make “cheese” from nuts. The first kinds I learned to make were spreadable, quick, nut “cheeses” sort of like cream cheese. Then I learned how to ferment the nut cheeses. (Now, were getting somewhere!) Recently I got some recipes for nut cheeses with a rind and one that melts. I’m still experimenting with those. I’ll keep you posted. Nut cheese is incredibly fun and easy to make. And it’s a pretty good replacement for dairy cheese. Let’s face it, for a cheese lover, nut cheese may never really replace a salty blue or a creamy brie but a long term love affair with dairy can really break your heart, so give nuts a chance. Nuts, although high in fat, are actually very good for your heart. They contain monounsaturated fats. These are the “good” fats like you get in olive oil. They have long been associated with heart health. But wait, there’s more! Many studies have shown eating nuts is linked to a lowered risk of heart disease. One study found that when people replaced the saturated fats in their diets (the kind found in dairy and meat) with the fat from nuts, their risk of heart disease was reduced by 45%. That’s major! You can cut your risk of heart disease nearly in half replacing animal products with nuts. Click To Tweet You can read more about the studies here. Give it a try. Here’s a very basic recipe to get you started.   Basic Almond Cheese Yield 2 cups Ingredients 2 cups 0r 270 gms of soaked almonds 1 Cup Rejuvelac To make the cheese: 1 – Soak the almonds Put the almonds in a bowl or a jar, cover with water and soak them overnight. 2- Put the soaked nuts and rejuvelac in a high-speed blender and blend until smooth. You are looking for a smooth...
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