Lemon Loaf! for hormone balance and more…..

February 8, 2018

I’m busy creating and collecting recipes for an upcoming Cookin’ in the Country day on Breakfasts to Balance Your Hormones.  I love this one!  For breakfast today I had two small soft boiled eggs and a slice of this Lemon Loaf with tea made with fennel seeds and lemon grass.

Lemon Loaf

Lemon Loaf anyone?   How about Lemon Loaf that is so healthy it helps balance your hormones, gives you essential fatty acids, vitamin C, and protein, to name a few nutrient dense benefits. Lemon Loaf sooooo healthy you can have it for breakfast, without feeling guilty!   It also is easy to make, gluten-free, dairy-free and Paleo.
Recently I was at a dance and lemon loaf was served.   I immediately decided I had to develop one that was healthy, and here it is.  Adapted from recipes on the internet, with my own added flair.

  • 1 1/3 cups ground raw almonds
  • 1/4 cup coconut flour
  • 1/4 teaspoon unrefined sea salt
  • 3/4 teaspoon baking soda
  • 4 large organic eggs
  • 1/3 cup honey or maple syrup
  • 1 tablespoon fresh lemon zest
  • 1/3 cup lemon juice (add 1 teaspoon extra for more lemon flavor)
  • 1/4 cup coconut oil, melted
  • 1/4 teaspoon vanilla extract


1/4 cup sweetened condensed coconut milk, or honey, warmed to liquid

1/3 cup organic lemon juice

1.    Line a 1.5 quart loaf pan with parchment paper and preheat oven to 350F.
2.  Grind whole almonds, and place in a medium sized bowl.
3.  Add coconut flour, sea salt, lemon zest and baking soda and combine.
4.  In a separate bowl, combine eggs, honey, lemon juice, coconut oil and vanilla.
5.  Add liquid mixture to flour mixture and stir until combined.
6.   Pour batter into the loaf pan and bake 45 minutes or until a knife comes out clean.
7.  Set loaf on a cooling rack while you make the topping.
8.  Make topping:  Combine lemon juice and coconut milk or honey.
9.  Poke holes with a toothpick all over the top of the loaf while it is still in the loaf pan, and gently pour the topping evenly over all. When cool, lift parchment paper and loaf out of pan.
To serve, cut slices in half to prevent crumbling and enjoy!

In good health,




Pumpkin Pancakes

December 20, 2017


I’ve been experimenting with drying my beautiful Cinderella pumpkins and the results are amazing.  I peeled the pumpkin, and sliced it very thin with my old Braun food processor, and dried it on trays in my dehydrator. I then made a powder in my Nutri Bullet.    One fairly large pumpkin dehydrates to a concentrated powder form and makes 1 1/2 cups!  Now THAT is nutrient dense!  Look at that beautiful orange powder, just waiting to be used when you are in a hurry and want superfood.  It stores well on my spice shelf in a closed glass jar.

My goal was to use 1 teaspoon in my smoothies, or any blended fruit or vegetable drink for a burst of vitamin A.  I decided to try and make my quick Pumpkin Pancakes using the powder, and it worked very well.   I love pancakes!  Especially pancakes that are very easy to make, loaded with whole foods, very nutritious, and made without flour.

Pumpkin Pancakes:

These are so quick and easy to make, and give us that burst of protein so important in the morning.   The two eggs provide about 12 grams of protein; the pumpkin seeds are loaded with magnesium and zinc, two essential nutrients for the immune system, as well as great unsaturated fat and fibre.  Using organic eggs contribute to getting our vitamins A and  D, and contain iositol, choline, and lecithin, all involved in balanced cholesterol metabolism. Researchers believe the lutein in eggs is absorbed immediately, unlike lutein from other sources,  due to other components in the egg, such as the lecithin. ( see Will The Real Egg Please Stand Up, What Your Doctor Doesn’t Tell You About Foods, Book 3).

1/4 cup pumpkin purée OR 1 tbsp. Dehydrated pumpkin powder
1/4 cup raw shelled pumpkin seeds
2 organic eggs
1/4 tsp. Baking soda
1/8 tsp. Celtic sea salt

1.  To rehydrate the powdered pumpkin, place in a measuring cup and add pure water to the 1/4 line and allow to sit for approximately 10 minutes.
2.   Add all ingredients to the Nutri Bullet cup or any blender and puree until no chunks of pumpkin seeds remain.
3.  Sauté in a small cast iron pan until slightly brown on both sides.
4.   I like to serve these with organic chunky peanut butter and pure maple syrup.   Any pancake topping you like will work.

Yield:  3 pancakes or 1 serving. (these keep in the fridge for a day or two if you have leftovers).

I am going to be busy for awhile dehydrating pumpkins!



Liz’s Breakfast Cereal

November 22, 2017

I want to thank my friend Liz for this nifty easy to make breakfast.  We’ve included the eggs to enhance the protein content.  You may exchange any of the nuts and seeds to suit your taste.  One batch makes four breakfasts for me.

Liz’s Breakfast Cereal

This cereal will keep in the fridge for several days.

1/3 cup quinoa

1/4 cup hemp hearts

1/8 cup chia seeds

1/3 cup chopped almonds

1/3 cup coconut


optional:  pieces of dried fruit

1 1/3 cup almond milk or milk of choice

2 scrambled eggs

  1. Stir together first six ingredients.
  2. Then add milk and eggs.
  3. Cook in rice cooker or on top of stove until quinoa is fluffy.

Serve with blueberries and coconut milk.

Optional:  maple syrup, yogurt if diet allows dairy.

This is a wonderful dairy-free, gluten-free breakfast.  Make a big batch and let all the kids choose their toppings.


I will be setting aside a day each month for those of you who would like to take a drive in the country and experience a day of cooking and eating foods that heal the body.  This month is all about making nutrient dense Christmas treats to replace all of those sugar, white flour, bad fat alternatives that are so plentiful this time of year.  This month is Sunday, December 10th from 10:00 a.m. to 3:00p.m. Why not gather your friends and travel together to experience wonderful foods to restore your health.





Beet Hummus!!

November 19, 2017

My new favorite Hummus recipe!  Easy to make, and sooo nutritious.   Using beets in the diet regularly helps to detoxify the liver in addition to the fabulous nutrition they give us.   I had several neighbors and friends give me fresh beets this fall, as my friendly and well fed gophers ate every single beet plant that came up!  I usually grow a wonderful crop of cylinder beets as well as the yellow beets.

Using the large white great northern beans in this recipe makes it creamier than using the usual chickpeas, and I love the texture.  I purchase these organic beans in large amounts and cook up a batch using sea veggies to help reduce the gas factor (as outlined in my book Eat Away Illness) and freeze them for quick meals.

Be sure to include a few whole grain crackers or other grain product when serving this hummus, to increase the quality of the protein.

Beet Hummus:
1 1/2 – 2 cups diced cooked beets
1 1/2 cups cooked great northern beans or other white bean
1/2 cup bean liquid from cooking beans, or pure water
2 tbsp. Tahini
2 medium cloves garlic, minced
1/2 tsp. Ground cumin
1/4 tsp. Celtic sea salt
1/8 tsp. Tabasco
Optional:  try adding some horseradish to a portion to zip it up, or add more Tabasco.

Optional:   sprinkle goat Feta on top before serving.


1.  Place all ingredients in a food processor, pulse to begin, then puree until smooth.

2.   Store in covered glass containers in fridge.
3.   Serve with whole grain gluten-free crackers and raw veggies such as cucumber slices, red pepper strips, carrot strips, celery pieces, sweet potato strips, sugar snap peas.

How about serving this beautiful red hummus with green peppers and sugar snap peas for a Christmas snack??

Watch for an upcoming cooking class on Christmas goodies made with healing the body in mind!



Chocolate Orange Mint Avocado Yum Yums

November 8, 2017

Well, I’m back!!  Thank you for joining me yet again.

Recently I made this incredible treat that I want to share with you.   It contains the very nutritious avocado as well as cacao, high in anti-oxidants.

Chocolate Orange Mint Avocado Yum Yums

Healthy, satisfying and wonderful!  You can hide these in your kid’s lunchbox and they won’t know they are eating avocados!   Roll them in ground sunflower seeds for a nut free version.

2 ripe avocados
4 tbsp. Coconut sugar
1 tbsp. Raw cacao powder
1 tbsp. Dried mint leaves (or more to taste)
2 tsp. Dried organic orange zest (or more to taste)
1 tsp. Vanilla extract
1/2 cup melted organic dark cacao baking chocolate (1/2 box  or 100 grams Camino unsweetened)
1/4 cup shelled raw pistachios, ground to a nutty flour in the Nutri bullet or coffee grinder

1.  In food processor or Nutri bullet, combine chopped avocado flesh, sugar, cacao powder, mint, orange zest and vanilla.  Pulse to combine.
2.  Add melted chocolate and pulse again until smooth.
3.  Place container in fridge for a couple of hours to firm up and then remove and form into about 1″ balls.  If mixture is too stiff, just allow to sit at room temperature for a few minutes.
4.   Roll balls in ground pistachio and place on parchment paper on a plate in the fridge.
5.   When  cooled, store in a glass covered container in the fridge for several days, if there are any left!   Or freeze them for treats.
Makes 18.
-adapted from a recipe in Alive Feb. 2015.

After many months of renovations, I am cooking again, and taking some time to treat myself with healthy recipes.   I had this with breakfast today!!  Enjoy.


Lime and Lemon Rinds – Make your Own Healthy Powdered Rinds!

March 29, 2016

I love all the new recipes coming out with powdered lime rinds in the salad dressings!  And I have been using powdered lemon and orange rinds in many of my recipes, for example Lemon Curd.  These delicious additions to your pantry are loaded with vitamin C, and that zingy taste many of us love.  It is most IMPORTANT that you use organic fruits only,  to prevent all of those pesticides getting into your system.   Whenever you happen to see a bag of organic limes, or lemons, buy the whole bag and make powdered rinds.

I find 1 tbsp. fresh is about the same as 1 tbsp. dried in most recipes.

Rinds (Custom)Rinds2 (Custom)

First I scrub the fruits well, then peel them.  I place small pieces of rind on dehydrator trays.

Making rinds3 (Custom)

I like to dehydrate at 105 degrees, as this low temperature maintains the nutrition.  Alternately, you may leave them on a plate to dry at room temperature, or in a very low oven.

When very dry, I place small amounts in my Magic Bullet and blend to a powder.   If you do not have a Magic Bullet, you may use a blender or coffee grinder.   Then I store them in pretty glass jars for use.

Rinds4 (Custom)

Juice the remaining fruits, and use or freeze in small containers for future use.

I have several small jars of organic dried orange rinds in my pantry.   One of the recipes I make with them is Orange Rooibos Tea.  Buy large bags of organic plain Rooibos tea.   Combine 3 tbsp. dried orange rind with 2 tbsp. loose rooibos tea and voila!   Orange Rooibos Tea – all organic and very inexpensive.




Poppy Seed Squares and German Culture!

February 22, 2016

A big thank you to Reagan Smith and the students of  Dr. John G. Egnatoff school for having me come into their classroom to discuss German Culture.  Three students went to the trouble of making Strudel, a traditional German dish!  Delicious!  I particularly enjoyed the many personal thank you cards sent by the students.

In addition to German history, pictures, and discussion, we looked at two of the healthy foods that Germany has given us, poppy seeds and sauerkraut.   My German mother, who passed in 2013, was famous for her strudels and poppy seed dishes.  Growing up, her family made a dessert from ground poppy seeds and sugar sprinkled over cooked macaroni!  Poppy seeds are loaded with calcium (127 mg. in 1 tbsp.), high in fiber(1.7 grams in 1 tbsp),  as well as significant amounts of magnesium, phosphorus, and potassium.  The following recipe is what I served to allow the students to have a taste of poppy seeds.  Of course the taste of sauerkraut was nowhere near as popular as the squares!


Original recipe  found in Harrowsmith, I’ve changed the white flour and sugar to whole foods, and revised it to be gluten and/or dairy free. These healthy little morsels made with whole grain flour and natural sugars, are tasty and nutritious!
1 3/4 cup whole grain spelt flour (use buckwheat flour for gluten-free with 1 1/2 tbsp. guar gum)
1 tsp. baking powder
1/4 tsp. baking soda
1 cup coconut sugar (use less if desired)
1/2 tsp. unrefined sea salt
1/2 cup butter, melted (use coconut oil for dairy-free)
1/3 cup honey
2 organic eggs
2 tbsp. unsweetened Almond Breeze, or milk of choice
1 tsp. vanilla
1 cup unsweetened organic  desiccated coconut
1/2 cup poppy seeds
1. In a medium sized bowl, place flour, baking powder, baking soda, coconut sugar and salt. Stir to combine.
2. In a small saucepan on medium heat, melt the butter, add the honey and bring to a liquid.
3. In a small bowl, place eggs, vanilla, milk, butter and honey and stir to combine.
4. Add liquid ingredients to dry ingredients, and stir well to combine.
5. Add coconut and poppy seed and stir to combine.
6. Place in an oiled glass 9 x 13 pan.
7. Place in preheated oven of 350 F.
8. Bake for 15 minutes, turn heat to 325 F. and bake for another 5 minutes or until toothpick comes out clean.
9. Cool on a wire rack. Cut into squares to serve.