1. food and drink
2. desserts and baking

Almond Flour Pancakes
2 cups almond flour, or 1 cup almond flour and 1 cup coconut flakes
3 eggs
½ cup almond milk or full can of coconut milk
½ of baking powder
1 Tbsp maple syrup
½ mashed banana (optional)
Chopped walnuts (optional)
In large mixing bowl, mix all ingredients (you may have to add more almond milk).
Cook on hot griddle (pre-heated) using butter or coconut oil
Top with maple syrup and fresh fruit.
These are delicious and will keep you full all morning!
Easy Granola
3 cups rolled oats
1 cup slivered almonds
1 cup cashews
3/4 cup shredded sweet coconut
1/4 cup plus 2 tablespoons maple syrup
1/4 cup olive oil
3/4 teaspoon salt
1 cup raisins
Preheat oven to 250°F. In a large bowl, combine the oats, nuts, and coconut. In a separate bowl, combine
maple syrup, oil, and salt.
Combine both mixtures and pour onto 2 sheet pans.
Cook for 1 hour and 15 minutes, stirring every 15 minutes to achieve
an even color. Remove from oven and transfer into a large bowl. Add raisins and mix until evenly
distributed.
Serve with almond milk or mix with plain yogurt for a healthy breakfast or yummy snack.
Easy Veggie Frittata
Butter or coconut oil
Chopped veggies (use whatever you have on hand… mushrooms, peppers, onions, broccoli, spinach,
kale, etc.)
Sausage or bacon (optional)
Sea salt
Fresh thyme
Fresh parmesan cheese
Eggs, whisked (6-10 depending on how many people are eating)
Directions
In a cast-iron skillet, sauté veggies (in butter or coconut oil) until soft, but not overcooked. Add a pinch of
sea salt.
Add eggs and veggies to large Pyrex or casserole dish.
Sprinkle with fresh thyme and ½ cup grated parmesan cheese on top.
Bake in oven at 375°F for 45 minutes. Enjoy!
Pumpkin Bread
1 cup almond butter
1 egg
1/3 cup honey
¾ cup canned or fresh pumpkin
1 teaspoon baking soda
¾ cup chopped hazelnuts or almonds
½ teaspoon cardamom
½ teaspoon nutmeg
½ teaspoon cinnamon
1 tablespoon ground flaxseed
1 cup dark chocolate chips
Directions
Preheat oven to 350°F.
Mix all ingredients well in a bowl. Pour batter into a loaf pan.
Bake for 25-30 minutes (or until fork/toothpick comes out clean from
Paleo Meatloaf
1 celery, chopped
1 onion, chopped
1 carrot, chopped
1 lb ground bison
1 lb ground grass-fed beef
2 eggs
¼ cup almond flour
Ketchup
Directions
Sauté celery, onion and carrot and in olive oil for five minutes.
Mix well with beef, bison, almond flour and eggs. Place mixture into a greased loaf pan.
Cook for 1 hour at 400°F or until juices run clear. Drizzle ketchup on top and broil on high for a few
minutes until top gets brown.
Serve with sweet potato fries (or mashed potatoes) and sautéed kale.
Beef and Lamb Stew
3 tablespoons extra virgin olive oil
4 garlic cloves, chopped
2 medium onions, chopped
4 celery stalks, chopped
1 lb ground lamb and 1 lb ground beef
1 14 oz can organic stewed tomatoes
1 tablespoon dried rosemary
½ teaspoon oregano
2 medium carrots, chopped
2 medium zucchini, chopped
8 oz. fresh kale, chopped
1/8 cup red wine
Sea salt and pepper to taste
In a large pot or Dutch oven on low-medium heat, add oil, then garlic.
Add chopped onion and celery. Stir until onion becomes translucent.
Add the meat and stir until browned. Add the tomatoes and all the spices.
Add red wine and simmer on low for 45 minutes to 2 hours (can be turned off after 45 minutes, then reheated to finish last steps)
Add chopped carrots, zucchini and kale, stir to mix.
Simmer for 30 minutes, stirring occasionally. Serve and enjoy!
Curry Meatballs
For the balls:
1 lb Grass Fed Ground Beef (or ground turkey)
1/2 yellow onion, diced
2/3 cup almond flour
2 eggs
2 teaspoons curry powder
2 teaspoons garam masala
1/2 teaspoon ginger
Hint of cinnamon
Salt and pepper to taste
1-2 tablespoons coconut oil for cooking (or other fat you like to use)
For the saucy flair:
1 1/2-2 cups canned coconut milk (the more the better)
1 cup organic chicken broth
1/2 onion, diced
5 teaspoons curry powder (to taste)
2 teaspoons garam masala
1 teaspoon ginger
Add all ingredients for your meatballs to a larger bowl and thoroughly mix together.
Shape meatballs to the size you like. Mini meatballs or large ones are both acceptable!
In a large skillet or pot, add your coconut oil then add your meatballs and diced onions from your sauce
ingredients and let them brown for a couple minutes. Let the meatballs cook on both sides for about
3-4 minutes.
Once the onions and meatballs have browned a bit, add the rest of the ingredients for your sauce and mix
together until meatballs are covered in sauce.
Cover and let meatballs and sauce simmer until the sauce thickens and meatballs have cooked through–
about 5 minutes.
6 lb. beef roast (cut into 4 or more large pieces, fat trimmed)
3 tablespoons oil (ideally coconut, ghee, lard, tallow)
1/2 cup apple cider vinegar
6 tablespoons lime juice
1/2 can chipotle peppers in adobo sauce (approximately 6 peppers)
8 cloves garlic
2 tablespoons ground cumin
1 tablespoon dried oregano
1 tablespoon ground black pepper
1 tablespoon Celtic sea salt
1/4 teaspoon ground cloves
1 1/2 cups chicken or beef stock
5 bay leaves
2 juniper berries (optional)
In a large pan heat 2 tablespoons of oil on medium-high heat and sear each side of the meat until
browned – about 2-3 minutes on each side.
Place the meat in either a Crockpot or pressure cooker.
Combine vinegar, lime juice, chipotle peppers and adobo sauce, garlic, cumin, oregano, black pepper,
salt and cloves.
Process ingredients in a food processor or blender until smooth.
Pour the blended sauce over the meat and add in the stock, bay leaves and juniper berries.
Crockpot method: Cover and simmer for 6 or more hours on low heat until very tender.
Pressure cooker method: Cover with pressure cooker lid and heat on medium-high heat bringing to
pressure according to the manufacturer’s directions. Cook at medium heat, without losing pressure, on
highest pressure setting for 45 minutes. Remove from heat and allow to cool until pressure is released,
about 15 minutes.
Additional instructions for both methods: Pour off liquid into wide bottomed pan and simmer on high
heat until reduced by half. Pull beef apart with two forks. Pour reduced sauce onto beef.
No-Bake Chocolate Coconut Macaroons
3 cups shredded coconut
1¼ cup chopped walnuts (skip with nut allergies)
½ cup almond flour (1 cup if adding walnuts – skip with nut allergies)
1 cup unsweetened cocoa powder (1¼ if adding walnuts)
½ cup pure maple syrup (¾ if adding walnuts)
½ cup coconut oil (warmed to liquid – ¾ cup if adding walnuts)
½ tablespoon real vanilla extract
¼ teaspoon sea salt
Combine coconut, cocoa powder, salt and optional almond flour, and
walnuts in a large bowl and mix thoroughly.
Warm the coconut oil to liquid. Remove from heat. Add maple syrup and vanilla extract.
Combine the wet and dry ingredients and mix completely.
Let sit at room temperature for 5-10 minutes to let the allow the oil and
liquids to soak into mix.
Using a small spoon or hand form into 1-2" balls onto a cookie sheet lined with parchment paper; cover
with plastic wrap.
Place into the refrigerator or freezer to “set” (solidify) 10-20 minutes.
Keep refrigerated or frozen; coconut oil is a solid at room temperatures,
it will melt at about 76°F.
Serve cold or put out a few minutes early to let them warm up to just
below room temp (still slightly cool) which helps the flavor.
Asparagus Salad
2 bunches asparagus, cut in ½ inch pieces
½ cup olive oil
3 Tbsp red wine vinegar
1 small chopped red onion
Handful of red grape tomatoes
Shredded Peccorino cheese
Place asparagus pieces in a large bowl. Combine olive oil and red wine vinegar (3:1 ratio). Add to bowl.
Add red onion and grape tomatoes.
Toss and serve with finely shredded Peccorino cheese sprinkled on top.
Quinoa Salad
Courtesy of Lisa Allen, Eating Clean
Ingredients
3 cups quinoa, cooked
1/4-1/2 cup lime Vinaigrette
1/4 cup pine nuts, toasted
1 organic yellow bell pepper, diced
6 apricots, dried and diced
3 Tbs organic raisins
2 tbsp currants, dried
1 tsp salt
2 Tbsp cilantro or chives, fresh and chopped
Lettuce leaves
Sprigs of flat-leaf parsley
Lime wedges
Directions
In a large bowl, toss quinoa and lime vinaigrette dressing.
In a separate bowl combine pine nuts, apricots, raisins, currants salt and cilantro or chives. Mix
completely and add to the quinoa.
Ladle each serving onto a lettuce leaf. Garnish with parsley and lime wedge.
Broccoli Salad
3 cups broccoli florets (1 bunch)
½ cup sliced red onion
½ cup sunflower seeds
½ cup raisins (or grapes)
½ cup crumbled feta cheese
In a large bowl combine broccoli, onion, sunflower seeds, raisins &
Feta cheese.
Dressing:
½ cup plain yogurt
¼ cup mayonnaise
2 Tbsp raw sugar
1 Tbsp lemon juice
Salt & pepper
Stir together yogurt, mayonnaise, sugar & lemon juice. Toss with salad. Season with salt & pepper to
taste.
Vinaigrette Dressing
2 pressed garlic cloves
1/4 tsp salt
1/4 cup rice vinegar
1/4 cup fresh lime juice
1 tsp Dijon mustard (optional)
Salt and pepper to taste
1 cup extra-virgin olive oil
In a small bowl, mash together the garlic and salt until they are blended into a paste. Transfer garlic
mixture to a glass jar with a tight-fitting lid. Add vinegar, lime juice, mustard, salt and pepper. Shake to
blend ingredients. Add olive oil. Shake thoroughly. Use immediately. Refrigerate leftovers.
Dr. Dave and Carla’s Favorite Lunch
Organic salad greens (spinach, romaine, whatever you like)
Chopped fresh veggies (peppers, tomatoes, cucumbers, etc.)
Sliced avocado
Olives
Pine nuts or sesame seeds
Oil and vinegar dressing (homemade)
1 can of wild salmon
Toss salad green with veggies. Add olives, avocado and nuts. Add in salmon and toss with dressing. This
is a healthy and easy lunch to bring to work!
(Remember to toss your can of salmon outside in the garbage so it doesn’t stink up the office!)
Vegetable Soup
2 Tbsp olive oil
3 medium carrots, cut into medium dice
1 large yellow onion, cut into medium dice
2 medium cloves garlic, minced
2 cups 1/2-inch-cubed peeled butternut squash
¼ tsp ground allspice
Pinch cayenne pepper; more to taste
Kosher salt
1 quart lower-salt chicken broth
1 14.5-oz. can no-salt-added diced tomatoes
4 sprigs fresh thyme
2 cups lightly packed, coarsely chopped kale
1 cup lower-salt canned chickpeas
Heat the oil in a large soup pot over medium-high heat. Add the carrots and onion and cook, stirring
occasionally, until they begin to soften, about 6 minutes. Add the garlic and cook for 1 minute more. Add
the squash, allspice, cayenne, and 1 tsp. salt and stir to combine. Add the broth, tomatoes with their juice,
and thyme. Bring to a boil, reduce the heat to medium, cover, and simmer for 10 minutes. Add the kale
and the chickpeas and cook uncovered until the squash is tender and the kale has wilted, about 10
minutes more. Discard the thyme springs before serving. Season to taste with more salt and cayenne.
Braised Beef
1 ½ lbs stewing beef or brisket
1 large onion, chopped,
2 shallots, chopped,
red wine
1 can (10 oz) crushed tomatoes
1/2 cup of tomato sauce
5 large carrots, cut into 1 inch pieces
½ pound mushrooms
3 sprigs fresh rosemary
Sear 1.5 lbs. of stewing beef or brisket on both sides for 2-3 minutes. Remove from pan.
Place onion and shallots in pan and cook in butter/or coconut oil until soft.
Place meat back in pan and pour your favorite wine in pan to halfway cover meat. Add ½ a can of
crushed tomatoes and bring to a boil then simmer for 2 hours.
Add carrots, mushrooms and rosemary. Cook for 45 minutes or until carrots are soft. Add salt and pepper
to taste.
Sweet Potato Crisps
3 medium sweet potatoes
Olive oil
Salt and pepper
Preheat oven to 350°F.
Wash potatoes (don’t peel them). Very thinly slice potatoes width-wise (they should look round). Put in a
large bowl and coat with olive oil. Spread over baking sheet, and add salt and pepper. Bake until golden
brown and crispy (about 20 minutes).
Makes a yummy snack or as a side dish with grass-fed burgers!
Coconut & Raspberry Mousse
1 Avocado; 1 frozen banana
1 cup frozen raspberries
1 heaping tablespoon of coconut milk or cream (I added more, plus some of the coconut water in the can.
Place ingredients in this order in blender. Pulse until smooth. You will have to give the ingredients a stir
a few times so they don’t get stuck in blender.
Creamy & Delicious!
Chicken nuggets:
You’ll Need:
2 lbs boneless, skinless chicken breasts
1/4 cup dill pickle juice
1 egg, mixed
2 tbsp buttermilk or cream (coconut milk okay)
1/4 cup tapioca starch (potato or arrowroot starch okay)
1 tbsp paprika
1 tsp each salt and black pepper
1/2 tsp garlic powder
1 dash ground cayenne pepper
1/2 cup lard or coconut oil for frying
Step one: cut up your chicken into 1″ chunks. Place the chicken chunks in a zip log bag and add the
pickle juice; marinate in the fridge for an hour.
After an hour, open the bag and pour out any excess pickle juice. It doesn’t have to be perfectly drained,
just not totally juicy. Add the egg (mix it first) and the buttermilk/cream, and mix together, then let sit for
five minutes. Again, open the bag and pour out the excess liquid, if there is any. Texture is important at
this point - the pieces should be wet but not swimming in a soup of pickle/egg/creamy goodness
Prep your dry ingredients by stirring them all together.
Add the dry ingredients and mix them together in the bag, by a combination of shaking, rubbing, and
pleading. It’ll take a few minutes, so this is a good time to warm up your skillet of lard/oil on medium heat.
Fry your chicken pieces, flipping every few minutes, until nice and golden brown. It should take about six
to eight minutes per batch. Don’t overcrowd the skillet; it took me four batches to cook all two pounds of
chicken. Use a splatter screen if you have one. Drain the chicken pieces on paper towels as you cook the
others, and keep them warm in the oven at 170 degrees.
Brussels sprouts:
1 bag of Trader Joes shaved Brussel sprouts
1 tsp. garlic powder
3 thick slices of bacon
1 shallot
1/2 tbsp. of coconut oil
Fry bacon until slightly crisp. Take out bacon. Keep bacon fat in sauce pan. Add chopped shallot and
cook until transparent. Add coconut oil and then Brussels sprouts. Stir Brussel sprouts occasionally on
med heat. Add in garlic powder. Cook until they soften. Add in chopped bacon as a topping.
Mashed Cauliflower:
1 head cauliflower, washed
4 tbsp unsalted butter
1/2 tsp each salt and pepper
1 head garlic, roasted (see note below)
1 cup chicken broth
1/4 tsp each fresh rosemary and thyme, minced
This is a relatively quick recipe, except for roasting the garlic, which takes about 45 minutes. To do so,
pre-heat your oven to 350 degrees, cut the first 1/5 off the head of garlic, drizzle with about 1 tsp olive oil,
then loosely wrap in tin foil. Bake for 45 minutes or the cloves start to turn light brown and translucent. Let
the garlic cool for a few minutes then grasp the bottom of the head of garlic and squeeze the garlic
through the openings you cut earlier. If you don’t have the time to roast the garlic, you can still make a
pretty tasty purée without it - simply omit the roasted garlic and you’ll be ready to eat in about 15 minutes!
Coarsely chop your cauliflower and place in a pot. Pour the chicken broth in with it. Bring to a boil on high
heat, then cover and reduce the head to med/low. Steam the cauliflower until soft, about 10-15 minutes.
Strain the cauliflower, retaining the chicken broth you used to steam it. In a food processor, combine the
cauliflower with the remaining ingredients, minus the chicken broth
Process the cauliflower until smooth, adding some of the retained chicken broth if needed, until smooth.
You may need to scrape down the sides of the processor to make sure everything gets evenly mashed.
Generally, a purée is thinner in consistency than mashed potatoes or mashed cauliflower, but it’s up to
you how thick you’d like it - just keep adding chicken broth until you’re happy with the consistency. Serve
immediately, or chill for later.
Pumpkin Pie
Prep 15 min
Cooking 1 hour
Servings 8
INGREDIENTS
Pie Crust
 3 cups almond meal
 3 tbsp coconut oil
 1/2 tsp salt
 2 eggs
Pie Filling
 3 eggs
 1 15oz can pumpkin puree
 1/2 cup honey
 1 cup coconut milk
 1 tbsp pumpkin pie spice
INSTRUCTIONS
1. Preheat oven to 325F
2. Compine all pie crust ingredients in a food processor and pulse until dough forms
3. Press the dough into a 9″ pie pan
4. In a large bowl whisk the eggs for the pie filling together
5. Then add in all remaining ingredients and blend until everything is well combined
6. Pour the filling into the pie crust and cover the outside edges of the crust with foil to prevent them
from burning
7. Bake for 1 hour