Fudgy Sweet Potato Brownies

  • 1 cup sweet potato purée
  • 1/2-2/3 cup maple syrup depending on sweetness level desired
  • 1/2 cup almond butter
  • 1 tsp pure vanilla extract (no imitation vanilla)
  • 2 Tbs coffee (or almond milk) as needed
  • 1/2 cup cocoa powder 
  • 1/4 tsp sea salt
  • 1/2 tsp baking soda
  • 2/3 cup oat flour


Place a sweet potato in the oven at 400 and roast until tender (45 ish minutes depending on size). Redue temperature of oven to 350. Mash sweet potatoes well with a fork and then add the rest of the wet ingredients or if you want to make sure there are zero sweet potato chunks, put it in a food processor with the maple syrup, almond butter, vanilla, and coffee.

Mix together the salt, cocoa powder, baking soda, and oat flour. Stir into the wet.

Cook in a 350F oven for 27-30 minutes. Let cool 10 minutes before slicing.

Chicken and Cornbread waffles


Cornbread waffles

  • 1 1/4 cups flour (all purpose or gluten free both work)
  • 1 1/4 cup yellow cornmeal
  • 2 tsp coconut palm sugar
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 1 cup buttermilk or kefir
  • 1 cup warm water
  • 2 eggs
  • 2 Tbs butter

Mix dry, then wet and stir both together. Cook in waffle maker.

If you soak grains for more digestibility…Mix flour, cornmeal, kefir, and water. Cover and let sit for 7-9 hours. mix together sugar, baking powder, baking soda, salt. Mix together eggs and melted butter. Mix all into the soaked flour. Cook in waffle maker.


For the fried chicken:

  • 1 lb chicken breasts, sliced thinly or pounded flat
  • 1 egg
  • 1 slice bread (wheat or gluten free)
  • 1/4 cup flour (i use combinations of regular, gluten free, cassava..whatever i have on hand)
  • 2 tbs arrowroot powder
  • salt, pepper, and onion powder to taste

Heat griddle on stove with 2-3 Tbs avocado oil. Place bread, flour, arrowroot, and seasonings in a blender or food processor. Dip chicken in egg, then in breading, and place in hot oil. Cook for 2-3 minutes, flip, then cook a few minutes more until no longer pink in center.

Place chicken on top of waffle and top with a little pure maple syrup!

Gluten Free Maple Blueberry Muffins


Naturally Sweetened, Gluten free Blueberry Muffins

makes 12

1/2 cup buckwheat

1/2 cup steel cut oats

1 cup almond flour

2 tsp baking powder

1/4 tsp salt

1 Tbs lemon juice plus zest of 1 lemon

1 egg

3 Tbs melted butter or melted coconut oil

2/3 cup milk of choice

1/3 cup maple syrup

1 tsp vanilla

1.5 cups blueberries, fresh or frozen


Blend buckwheat and oats in a high power blender to make flour (or just use a little over 1/2 cup of each type of flour or flour of choice). Add almond flour, baking powder, salt.

In separate bowl mix the remainder of the ingredients and then stir in the dry.

Bake at 375F for 25-30 min in muffin tins.



Nutrition Facts
Servings: 12
Amount per serving
Calories 108
% Daily Value*
Total Fat 4.7g 6%
Saturated Fat 2.1g 10%
Cholesterol 22mg 7%
Sodium 86mg 4%
Total Carbohydrate 14.8g 5%
Dietary Fiber 1.4g 5%
Total Sugars 7.9g
Protein 2.4g
Vitamin D 3mcg 16%
Calcium 64mg 5%
Iron 1mg 4%
Potassium 179mg 4%


Honey Rhubarb Chicken


1 lb chicken breast, cut into bite sized pieces

1 tsp avocado or coconut oil

3 cloves garlic, minced

6 stalks rhubarb

1 Tbs rice wine vinegar

1 Tbs white wine

1 Tbs honey

salt and pepper

1/4 cup water


Heat oil in cast iron pan. Season chicken pieces with salt and pepper. Add chicken to hot oil and sear outside of chicken for 1 minute. Stir around and cook 1 more minute. Add rhubarb, garlic, and water, cook 10 minutes, sitr every few minutes, until rhubarb is cooked down into a sauce and chicken is cooked through. Turn off heat. Add vinegar, wine, and honey.


Serve over quinoa or rice and a side of vegetables.

Asian Noodle Salad


1 lb chicken, cooked and cut into bite sized pieces

8-10 oz pasta (I used brown rice and millet ramen)

1 head napa cabbage

1 orange, red, or yellow pepper

1 cup chopped cilantro

3 green onions



1 lime, zest and juice

2 tbs olive oil

2 tbs sesame oil

3 tbs soy sauce

3 tbs coconut aminos

1 tbs freshly grated ginger

4 cloves garlic, crushed or chopped

1 Tbs miso paste, optional


1/2 cup sliced almonds.


Slice cabbage and place in large mixing bowl. Slice pepper and chop cilantro and green onions and add to bowl as well.

Cook pasta according to directions. Wheat, gluten free, chick pea, etc doesnt matter.

Mix together dressing ingredients.

mix in cooked pasta with sliced vegetables. Pour dressing over and mix well. Serve warm or make ahead and serve chilled.

Toast almonds on the stove top on medium heat, stirring frequently, until lightly brown and fragrant. Do not add almonds until right before serving.


You can mix it up and do sliced cucumbers instead of peppers, half red cabbage and half spinach instead of the napa cabbage, add some bean sprouts or sesame seeds on top.

Kale, Chicken, Barley, and Beet Salad


1.5 cups barley, rinsed

3 beets, peeled

1 tsp coconut oil

1 lb chicken, cooked and cut into bite sized pieces

1 large bunch kale

1 Tbs olive oil

juice of two lemons

3 cloves garlic, crushed or chopped

1/2 tsp sea salt

2 oz goat cheese


Start by cutting the beets into small squares and roast in the coconut oil at 400 for 40 minutes.

Cook barley according to instructions (like rice, twice the amount of liquid).

Chop kale. Add olive oil and massage kale. Add lemon juice, salt, and garlic.

Add cooked barley and chicken to kale. Stir well to combine. Top with goat cheese.

Serve warm or make ahead and serve chilled.



Strawberry Rhubarb Crisp


Strawberry Rhubarb Crisp

2 cups rhubarb, diced

2 cup strawberries, diced

1 tsp lemon juice, and zest

3-4 Tbs honey, depending on how much you want the tartness of rhubarb masked

a pinch a salt

1 1/2 Tbs arrowroot powder

1 cup oats

1/2 cup almond flour

2 Tbs coconut flour

1/2 cup chopped pecans

1 tsp cinnamon

1/8 tsp salt

4 Tbs coconut oil or butter (I have used 2 tbs butter and 2 tbs applesauce, the top just doesn’t get as crispy), melted

4 Tbs maple syrup

Add rhubarb through arrowroot powder to pot and simmer for 10 minutes. (You can omit simmering on stove and bake just throw it right into the baking dish and bake for 40 minutes at 350)

Mix together remaining ingredients to make topping.

Add berry mixture to baking dish. Top with crumble. Bake at 375 for 30 minutes.

(You can omit simmering on stove just throw the berry mixture right into the baking dish , top with crumble, and bake for 40 minutes at 350F)


Scalloped Potatoes


Scalloped Potatoes

3 Tbs butter

5 cloves garlic, minced

3 Tbs flour

2 cups milk

1 cup chicken broth

1 tsp sea salt

1/2 tsp onion powder

pinch pepper

4 lbs Yukon gold potatoes, sliced thin (peeled if desired)

2 cups shredded sharp cheddar cheese

2 Tbs parmesan cheese

Make roux. Melt butter and add garlic. cook for 1 minute. Stir in flour and cook for 2 minutes. Slowly stir in milk and broth. Add sea salt, onion powder, and pepper. Let simmer, stirring every few minutes, for 5 minutes, or until thickened. Add 3/4 cup cheese and stir to melt in.

Peel, if desired, and slice potatoes. The thinner the better.

Add potatoes to greased 13×9 pan. Layer half the potatoes. Pour over half the cheese sauce. Layer other half of potatoes. Pour over rest of sauce. Sprinkle on the remaining cheddar cheese and the parmesan cheese.

Cover with foil and bake at400F for 30 minutes. Remove foil and bake uncovered for another 30 minutes.


Light Cream of Chicken and Wild Rice Soup


Cream of Chicken and Wild Rice Soup

serves 4

1 cup uncooked wild rice

1 lb chicken

6 cups chicken broth

1/2 onion, diced

1 cup chopped celery

2 cups chopped carrots

1 cup chopped mushrooms

1 1/2 tsp poultry seasoning

salt, to taste (depending on if you used homemade or reduced sodium chicken broth)

1/4 cup butter

1/4 cup flour

1 cup whole milk

1 cup chicken broth


Place the rice in a bowl with warm water and let sit in a covered bowl (preferably overnight so it has a chance to soak and eliminate some of the arsenic to wash off). Otherwise, just let it sit for a few minutes while chopping all the veggies.

Place all ingredients besides butter, flour, milk and 1 cup chicken broth in a stock pot or crock pot. Cook in crockpot for 8 hours on low or bring to a boil and simmer in a pot for 1 hour. Take chicken out and shred it.

Make your roux. Melt butter in a pan. Add flour and cook for a minute. Slowly add in milk and the 1 cup chicken broth. Stir it into cooked soup.


Soaked Biscuits


Soaked Biscuits

2 3/4 cups flour (I use an equal mix of spelt and all purpose)

4 Tbs cold butter, cut up

3/4-1 cup buttermilk or kefir

1/2 tsp sea salt

1 1/2 tsp baking powder

1/2 tsp baking soda


Cut butter into flour. Add milk just until dough forms. You may need a little more if your flour isn’t freshly ground. Let sit in a covered bowl overnight on the countertop to soak the flours and make them more digestible.

The next morning mix together the salt, powder, and soda in a small bowl. Pat out the dough onto a floured surface. Sprinkle the baking powder mixture on top evenly. Fold over repeatedly to incorporate evenly. This will create the flaky layers. Roll dough into a rectangle 1 inch thick and cut into squares. Bake at 450F for 10-12 minutes until nicely golden brown on top.