Carrot Veggie Soup


Prep and cook time:  1 hour      Serves 6-8

1      onion, peeled and chopped
2      stalks celery, washed and sliced
1      clove garlic, peeled and crushed
1      bay leaf (optional)
3      carrots, peeled and thinly sliced
1      medium leek, white and light green parts trimmed and sliced
6½   vegetable stock or healing bone broth
2      tablespoons kelp flakes

Put the onion, celery, garlic, bay leaf, carrots, and leek in large saucepan and add the stock. Bring to a boil and simmer for 15-20 minutes, or until the vegetables are very soft; stir occasionally. Remove from heat and cool for 5 minutes. Carefully transfer to a food processor or use a hand blender to blend until smooth. Return the soup to the pan and heat through gently, stirring regularly. Sprinkle with kelp flakes and serve hot.

Tomato Basil Soup


Prep and cook time:  1 hour     Serves 8

2   tablespoons coconut oil
1   onion, chopped
4   carrots, peeled and chopped
1   leek, white part only, thinly sliced
3   stalks celery, diced
3   cloves garlic, chopped
4   cups vegetable broth
2   cans (28-ounce) fire-roasted whole tomatoes
4   fresh thyme sprig leaves
1   bay leaf
½  cup coconut creamer or unsweetened coconut milk
handful of freshly chopped basil
sea salt and pepper to taste.

Heat the coconut oil in a large stock pot, over medium heat. Add onion, carrots, leeks, celery, and garlic and cook for about 10 minutes, stirring frequently. Add the vegetable stock, tomatoes with juice, thyme, and bay leaf. Bring to a boil then reduce heat and simmer for about 30 minutes. Remove from heat and season with salt and pepper. Remove bay leaf and purée the soup in a blender or with a hand blender. Add coconut creamer or coconut milk and fresh basil. Stir well to combine.

Recipe provided by Karma Chow.

Healing Bone Broth


Prep and cook time:  12-24 hours     Makes 6-8 cups

5    pounds organic raw chicken bones,* rinsed and cleaned
2    tablespoons raw apple cider vinegar
¼   teaspoon Celtic or pink salt
herbs and spices to taste, such as basil, oregano, and/or cayenne

Mix all ingredients in a slow cooker filled with water. Turn on low and cook for 12-24 hours. (This slow process draws the minerals out of the bones, making it pure medicine for immunity and gastrointestinal strengthening.) After cooking, strain fat and solids and save broth. Use broth for cooking grains, beans, and soups, or just drink from a mug.

*Ask your grocer for the chicken bones. Be sure to ask for the feet, as well, since that is where collagen is found. Collagen is helpful for protein synthesis and is nourishing to your skin, hair, and nails. You can also ask for the neck.

Soup That Makes You Smarter


Interesting name for our soup, isn’t it? I thought about calling it “Warming Carrot Ginger Soup,” which it is. However, it feeds the brain, cuts down on brain inflammation, and soothes and heals the GI tract so much that it needed proper credit!

Preparation and cook time: 45 minutes         Serves 6-8

4     cups  bone broth (or make it yourself) or organic chicken stock or broth
6     tablespoons Great Lakes Gelatin
4     cups pure water
¼    teaspoon Himalayan Pink salt
¼    teaspoon powdered ginger or 1.5 tablespoons fresh ginger, peeled
¼    teaspoon powdered turmeric of 1 Tablespoon fresh turmeric, peeled
¼    teaspoon powdered cumin
½    stick grass fed butter
4-6  garlic cloves, minced
1     pound carrots, peeled and chopped or sliced
½    bunch cilantro, chopped (optional)

Steam carrots until soft.

Heat up butter and add minced garlic, turmeric, ginger, cumin, and salt. Cook on medium low until garlic begins to smell and turn brown.

Place steamed carrots, broth, gelatin, spiced garlic butter, and water in blender or Vitamix. (You may have to do this in two batches depending on how big your blender is.) Blend thoroughly until everything is puréed. Add more salt and/or pepper to taste.

Reheat the entire mixture on the stove. Garnish with cilantro if desired and serve.

This soup packs healthy fat, good quality carbohydrates, and high quality, easy-to-digest protein! Enjoy!

Miso Soup


Prep and cook time:  45 minutes     Serves 4

2½    cups water
3       strips wakame seaweed
½      cup sliced carrot
½      cup sliced kale, watercress, or green cabbage
½      cup enoki mushrooms
½      cup shiitake mushrooms
1       green onion, sliced fine
1-2    tablespoons mellow white miso

Cut 3 strips of wakame into small pieces. Bring water to a boil. Add wakame, carrot, and mushrooms and simmer 15 minutes. Add kale or other green veggies and cook for 5 more minutes. Add green onion and simmer briefly. Turn off heat and dissolve miso into soup by stirring through a strainer.

Energy Bliss Nuggets

243 Energy Bliss Nuggets

1       cup raw sunflower seeds
1/2    cup raw almonds
1/4    cup maple syrup
1/3    cup dates
3       tablespoons raw cacao powder
1/2    teaspoon cinnamon
1/4    teaspoon sea salt
1       teaspoon vanilla extract

Process all ingredients in a food processor until combined. Roll into small walnut-sized balls. Store in refrigerator in a tightly-covered container.

Recipe adapted from Karma Chow.

Dried Apple Chips with Cinnamon


Prep and cook time: 2 hours and 45 minutes      Servings 4

2    large apples (or 3 medium) of your choice, sliced crosswise 1/8 inch thick, seeds removed.
1    teaspoon of cinnamon

Heat oven to 225 degrees. Arrange apple slices on two parchment-lined baking sheets and bake for 90 minutes. Make sure each apple slice has its own place on the pan. Sprinkle with cinnamon. Flip after after 90 minutes, and continue baking until crisp, about another 60 minutes.

Remove and let cool completely. Store chips in an airtight container.

“Almond Joy” Bars

Prep time:  5 minutes         Makes 16 2-inch squares

1      cup dates
1      cup raw almonds
1      cup shredded unsweetened coconut
2/3   cup Justin’s chocolate hazelnut spread
2      tablespoons coconut butter
1/2   teaspoon almond extract

Mix all ingredients in high-powered mixer until well mixed. Press into an 8×8-inch pan lined with parchment paper. Cut into small squares. Store in an air-tight container in the refrigerator. Enjoy.

Citrus Salad


Prep time:  20 minutes      Serves 4

2       hearts of romaine lettuce
2       fresh oranges and/or grapefruits
5       sliced radishes
2       tablespoons brown rice syrup
2       tablespoons apple cider vinegar
1/3    cup extra virgin olive oil
1/2    cup roasted almonds, slivered

Wash and chop lettuce and place into large bowl with radishes. Peel oranges and/or grapefruits; slice or cut into pieces. In a small bowl, combine brown rice syrup and vinegar then slowly stream in extra-virgin olive oil, stirring constantly. Pour dressing over the lettuce, season with sea salt and pepper, and toss. Serve on individual plates; lay fruit on top of lettuce and garnish with almonds.

Seaweed Salad


Prep time:  35 minutes         Serves 2

2   ounces seaweed, combine 2-3 varieties (arame, hiziki, wakame)
1   teaspoon maple syrup or raw agave nectar
3   tablespoons rice wine vinegar
1   teaspoon sesame oil (or toasted sesame oil for nuttier flavor)
1   teaspoon sesame seeds

Combine all ingredients in a bowl. Marinate for at least 30 minutes before serving.

Kelp and Cucumber Salad

kelpandcucumbersalad (1)

Prep time:  20 minutes       Serves  2

2    ounces kelp
2    cups water
1    cucumber, sliced into thin rounds
¼   cup rice vinegar
1    tablespoon maple syrup
3    tablespoons tamari
2    tablespoons sesame seeds

Put kelp in a bowl, cover with water, and let sit for 15 minutes. Drain from water and slice into bite-sized pieces. In a separate bowl, whisk together vinegar, maple syrup, and tamari. Add cucumber and kelp; mix well. Garnish with sesame seeds and serve.

Notes: The word kelp refers to any of the brown seaweeds including alaria, wakame, and kombu.

Carrot and Cabbage Salad


Prep time:  20 minutes   Serves 6-8

1       head of red or green cabbage (finely sliced)
2-3    carrots (shredded)
1       bunch of scallions  (diced small)
1       teaspoon of crushed ginger
1       bunch of cilantro (chopped)
½      cup apple cider vinegar
1       orange, lime, or lemon (juiced)
2       tablespoons shoyu or tamari
¼      cup extra virgin olive oil

Mix all ingredients together and enjoy.

Hearty, Crunchy Salad with Easy Homemade Dressing

Prep time: 15 minutes

Salad ingredients:
1-2     bunches hearty lettuce such as romaine or kale
¼       head red cabbage, shredded
1        fennel, sliced
1        carrot, chopped
1        celery, chopped

6     cloves garlic, mashed to a pulp with salt
½    cup olive oil
¼    cup flax oil
¼    cup red wine vinegar
sea salt and pepper

Add-ins: tuna, leftover chicken, quinoa, beans

Recipe courtesy of CB&J Blog

Kelp Noodle Salad with Tamari and Ginger Dressing


Prep and cook time: 20 minutes     Serves 6-8

1    bag kelp noodles
1    1-inch piece ginger, peeled and minced
1    clove garlic, minced
2    large carrots, shredded
1    cucumber, seeded and shredded
2    cups fresh cilantro, roughly chopped
½   cup fresh mint, julienned
1    orange, juiced
1    lime, juiced
3    tablespoons tamari
¼   cup grapeseed oil

Put whole bag of kelp noodles in hot boiling water for 3 minutes. Drain and rinse in cold water. Set aside to cool.

Combine juices, tamari, garlic, and ginger. Whisk grapeseed oil into liquid mixture. Pour over cooled kelp noodles, add chopped cilantro and mint, and combine thoroughly. Add carrots and cucumbers. Taste; add more tamari if desired.

Hijiki Salad


Prep time:  45 minutes       Serves 6

1   cup hijiki
3   cups carrots, grated
2   cups purple cabbage, grated
2   tablespoons ginger, grated
4   tablespoons umeboshi vinegar
3   tablespoons toasted sesame oil

Soak hijiki in water for 30 minutes, then drain and rinse. In a large bowl, combine carrots, cabbage, and ginger. Add hijiki, vinegar, and sesame oil. Mix well. Let sit for 15 minutes before serving so flavors blend.

Chef Lance’s Amazing Cabbage Salad

24 chefs cabage

You will need a good French knife and a good box grater or a good shredder attachment to your food processor.

1      small head of green cabbage, shredded (knife)
1      small head of red cabbage, shredded (knife)
1      small head of nappa cabbage, shredded (knife)
3      carrots, washed and shredded (large grate)
3      apples (Fuji, pink lady), peeled and shredded (large grate)
1      3-to-4 inch piece of ginger peeled and grated, (small grater) see note
1      bunch cilantro, tops chopped
2      tablespoons raw local honey
4      Valencia oranges, juiced
3      tablespoons rice wine vinegar (not raw), (could sub raw apple cider vinegar)
extra virgin olive oil to taste (We use an infused blood orange olive oil.)
toasted sesame oil to taste
wheat-free tamari to taste
sea salt, ground coriander, black and white sesame seeds

Combine above ingredients in a large bowl and toss vigorously. Chill for an hour. Salad will keep for a week but will get progressively less crunchy.

Note:   When grating ginger be sure to use the entire grated portion and squeeze the juice from the pulp fiber to really get the essence of the ginger

Recipe provided by our friends at

Chicken Vegetable Soup with Escarole

171 Chicken-Escarole Soup

Serves 4

2    cups chicken stock or bone broth (free-range and without sugar/cane juice)
2    cups water
1    boneless, skinless organic chicken breast (about ½ pound)
2    medium carrots, chopped
2    medium stalks celery, chopped
1    medium onion, chopped
¼   cup minced parsley
½   pound escarole (you can also use swiss chard or spinach-trimmed)
1    small tomato (cored, seeded, and chopped)
Celtic sea salt to taste
ground pepper, to taste

In a large heavy saucepan over medium heat, bring the chicken stock and water to a simmer. Add the chicken, carrots, celery, onion, parsley, and pepper. Cover and cook until the chicken is tender, about 20 minutes. Remove the chicken and set aside to cool. Stir the greens and tomato into the soup and simmer uncovered for 5-10 minutes, or until the greens are tender. When the chicken is cool enough to handle, cut into ½-inch pieces. Return chicken to the saucepan and reheat for about 1 minute.

Slow Cooker Sicilian Hens


Prep and cook time: 7-8 hours  Serves 4

2     Cornish hens, halved
¼    cup toasted sliced almonds
3     tablespoons drained capers
3     tablespoons chopped fresh parsley
1     garlic clove, chopped
½    teaspoon paprika
2     teaspoons grapeseed oil
¼    teaspoon salt
ground pepper
chopped olives

In a food processor fitted with a metal blade, combine almonds, capers, parsley, garlic, paprika, oil, salt, and pepper. Process until finely chopped but not puréed. Pat mixture on all sides of Cornish hens. Place hens inside a slow cooker. Cover and cook on low for 7-8 hours. Sprinkle with chopped olives for garnish.

Orange and Pineapple Cornish Hens

221 Orange-Pineapple Cornish Hens

2    Cornish hens
¼   cup tamari
1    2-inch piece of fresh ginger, minced and divided
4    garlic cloves, minced
1    yellow onion, sliced
1    whole fresh ripe pineapple, cut into chunks
2    lemons or limes, juiced and then cut into chunks
2    oranges, juiced
1    cup bone broth
1    tablespoon grapeseed oil to grease hens
chopped cilantro, if you prefer, for garnish
maple syrup to taste

Combine 1 tablespoon of minced ginger, tamari, and all citrus juices and marinate hens for 20 minutes.

Preheat oven to 375 degrees. Combine minced garlic and remaining ginger. Place equal amounts of garlic-ginger mixture and some pineapple and lemon chunks inside hens. In a baking dish or Dutch oven, gently place stuffed hens. Place remaining pineapple and sliced onion around the hens. Pour bone broth in bottom of dish. Gently rub the hens with oil. Bake in oven, covered, for 20 minutes. Check and baste hens with pan juices. Finish baking uncovered until golden brown. Total baking time 40 to 45 minutes, depending upon oven and hen size. All poultry should reach 165 degrees internal temperature. Sprinkle hens with maple syrup and garnish with cilantro, if desired.

Homemade Chicken Soup


Prep and cook time:  7-9 hours

1     whole organic chicken (ask butcher to cut chicken lengthwise)
include chicken feet, if desired, for collagen which supports connective tissue
½    1-pound bag of organic carrots or 2 bunches heirloom variety, peeled and diced
1     large yellow onion, sliced
1     bunch celery, ½-inch slice
1     bunch flat leaf Italian parsley, chopped 
3     tablespoons grapeseed oil
Celtic sea salt or your choice of high quality sea salt
filtered water

In a stockpot, heat oil. Salt the skin side of chicken and add to hot pan; sear chicken until golden. Add more salt to inside cavity of chicken and flip over when gold and crispy. Place sliced onion alongside of chicken in the pot and sauté until golden as well. Add celery to the pot and continue to sauté for about 5 more minutes. Add water close to the top of stock pot, bring to boil, reduce heat to simmer, and cook with lid slightly ajar for 6 to 8 hours. Halfway through the simmering process, add carrots. Check water level periodically and add more water if it reduces by half the size of stockpot. If you add more water toward the end of the simmering process, cook for at least another 20 minutes before turning off heat. Remove chicken from the pot and remove the meat from the skin and bones.  Return meat to the soup mixture and heat through. Turn off heat, add parsley, and stir.

Roasted Chicken


Prep and cook time:  1½ hours       Serves 4-6

1     whole organic free-range chicken
5     cloves garlic, minced
1     yellow onion, sliced
½    cup chicken stock or bone broth
sea salt
fresh rosemary

Preheat oven to 350 degrees. Pull organs out of fresh whole chicken. Gently open chicken skin and add sea salt inside skin along with garlic and fresh rosemary. Sprinkle sea salt into chicken cavity as well. Place chicken in a glass baking dish or covered Dutch oven. Place onion slices around the bottom of the pan and pour in broth. Cover with foil if using glass baking dish. Bake for one hour, covered. After one hour, bake uncovered until inside temperature reaches 165 degrees, or until golden and legs are pulling away from chicken. Total baking time is 1¼ to 1½ hours.

Chicken and Veggie Kabobs


Prep and cook time:  30 minutes       Serves 2-3

1    pound organic chicken breast, cut into cubes
2    tablespoons sesame oil
½   red onion, chunked
1    organic orange or yellow bell pepper, cut into big chunks
1    tomato, cubed
1    organic zucchini, cut into 1-inch rounds
grapeseed or coconut oil cooking spray
sea salt and pepper, to taste

Place chicken in bowl and toss with sesame oil. Add chicken to metal skewer, alternating with vegetables. Spray skewers with coconut or grapeseed spray oil. Grill over hot fire 5-8 minutes each side, spraying again as necessary. Garnish with sea salt and pepper.

Mediterranean Ground Turkey with Mushrooms

175 Mediterranean Turkey with Mushrooms and Red Wine

Prep and cook time:  30 minutes       Serves 4

Basic turkey mixture:
1     pound ground turkey breast (free-range/organic)
2     medium yellow onion, chopped
2     tablespoons (minimum) coconut oil or ghee
1     tablespoon stone ground mustard or mustard powder
½    teaspoon sea vegetable flakes (kelp, dulse, nori)
1     teaspoon dried or fresh oregano
ground black pepper and sea salt to taste

For basic turkey mixture, heat oil or ghee in a large pan over medium heat. Place turkey and spices in pan and combine well. Cook for 4-5 minutes; stir frequently. Add the onion to the pan and stir into the meat mixture. Add more oil if too dry. Cover and cook until turkey turns white, approximately 10 minutes. Set aside.

Mediterranean flavoring:
2     tablespoons coconut oil or ghee
10   mushrooms (shiitake, maitake and/or crimini), sliced
2     cloves garlic, thinly sliced
3     tablespoons red wine
2     teaspoons oregano (fresh or dried)
cayenne pepper to taste
extra virgin olive oil for drizzling

In a separate pan, sauté sliced mushrooms and garlic in oil, about 3-5 minutes. Add wine, oregano, and cayenne and stir to combine. Add basic turkey mixture to mushrooms; stir and heat through. Drizzle with extra virgin olive oil and serve with your choice of grain or whole grain pasta.

Recipe provided by Nida Mansour.

Chinese Chicken Salad


Prep and cook time:  30-45 minutes      Serves 6

For the chicken:
6     skinless, boneless, organic, chicken breast halves (1½ pounds)
2     large eggs
1¼  teaspoons Celtic or pink salt
1     cup sesame seeds (can mix black and white seeds)
2     tablespoon sea veggie flakes (nori, kelp, dulse)
3     tablespoons grapeseed oil
2     cups gluten-free bread crumbs
pepper to taste

If chicken breasts are more than ½-inch thick, flatten them between 2 sheets of plastic wrap by gently pounding with the flat side of a meat mallet or with a rolling pin. Whisk eggs in a shallow dish. In a separate shallow dish, combine sesame seeds, sea veggie flakes, gluten-free bread crumbs, salt, and pepper. Dip the chicken in beaten eggs and then dredge in the bread crumb mixture.

Heat oil in a large, heavy skillet over moderately-high heat until hot but not smoking. Reduce heat to moderate and cook chicken, turning over once with tongs, until coating is golden and chicken is cooked through, about 10 to 12 minutes. Transfer to a plate. Remove any browned sesame seeds from skillet, then cook the remaining chicken.

Asian Dressing:
1    shallot, minced
1    clove garlic, minced
1    lime, juiced
¼   cup minced cilantro
2    tablespoons toasted sesame oil
2    tablespoons fish sauce

Shake all ingredients in a salad dressing container or whisk together in a bowl before serving.
Asian Salad:

1     head nappa cabbage, sliced thin
½    bag baby spinach and/or mixed greens
1     red pepper, roasted and skinned
½    cup mandarin oranges
sliced almonds, lightly toasted
option to add broccoli sprouts

Combine all ingredients for the Asian salad. Arrange on individual plates and drizzle with Asian dressing.  Serve alongside sesame-crusted chicken.

Turkey Meatloaf


Prep and cook time:  1 hour     Serves 6-8

2    pounds dark meat ground turkey
3    tablespoons coconut oil, divided
½   cup organic raw cream (Organic Pastures)
1    yellow onion, small dice
2    medium carrots, small dice
2    celery stalks, small dice
4    cloves garlic, minced
1    handful fresh oregano, rough chopped
2    tablespoons sea salt
organic ketchup (optional)

Preheat oven to 375 degrees. In a medium sauté pan, cook onions, carrots, and celery in 2 tablespoons oil until semi-soft. Add minced garlic to the pan and cook an additional 1 minute. Add pinch of sea salt and remove from burner. In a large bowl, add turkey meat, cream, and sea salt and mix with hands. Combine sautéed veggies and chopped oregano with the turkey mixture, mixing well with hands. Grease a glass loaf pan with remaining coconut oil and place mixture in baking dish. Bake for 30 minutes covered. Pull out and check if done (internal thermometer should read 165 degrees in the center of the loaf). Spread organic ketchup on top, if desired, and bake uncovered for 10 more minutes.

Warming Ginger Chicken Soup


Prep and cook time:  about 4 hours      Serves 8

1     onion, sliced
2     celery stalks, chopped
8     ounces peeled ginger, cut into 1/2-inch slices
2     garlic cloves, crushed
10   whole black peppercorns
1     3-pound whole organic chicken, cut into 7 pieces
(2 breasts, 2 legs with thighs attached, 2 wings, 1 back)
6     quarts water (preferably filtered or spring water)
sea salt to taste
cilantro leaves

Place the first 5 ingredients in a large heavy pot. Add chicken, placing breasts on top. Add water and bring to a boil over medium-high heat. Cover with lid slightly ajar. Reduce heat to low and simmer until chicken breasts are just cooked through, about 30 minutes. Transfer chicken breasts to a plate; let cool, then cover and chill. Continue to simmer soup with other chicken pieces, uncovered, until broth is fully flavored, about 2½ hours longer. Return breasts to soup to rewarm for about 5 minutes.

Remove chicken from broth. When cool enough to handle, coarsely shred meat and set aside. Discard skin and bones. Place a fine-mesh sieve or colander over another large pot; strain broth through sieve, discarding solids left in strainer. There should be about 8 cups of broth remaining. Season with salt as desired.

Rewarm broth. Divide chicken among bowls. Pour hot broth over chicken, dividing equally. Garnish soup with cilantro leaves.

Mexican-Flavored Ground Turkey

174 Mexican-Flavored Turkey with Tomato and Garlic

Prep and cook time: 30 minutes      Serves 4

Basic turkey mixture:
1     pound ground turkey breast (free-range/organic)
2     medium yellow onion, chopped
2     tablespoons (minimum) coconut oil or ghee
1     tablespoon stone ground mustard or mustard powder
½    teaspoon sea vegetable flakes (kelp, dulse, nori)
1     teaspoon dried or fresh oregano
ground black pepper and sea salt to taste

For basic turkey mixture, heat oil or ghee in a large pan over medium heat. Place turkey and spices in pan and combine well. Cook for 4-5 minutes; stir frequently. Add the onion to the pan and stir into the meat mixture. Add more oil if too dry. Cover and cook until turkey turns white, approximately 10 minutes. Set aside.

Mexican flavoring:
2      tablespoons coconut oil or ghee
1      clove garlic, sliced
1      tomato, chopped
1      teaspoon cumin, or more to taste
1      teaspoon coriander, or more to taste
1      tablespoon chopped jalapeño pepper
extra virgin olive oil for drizzling

For a Mexican flair, heat oil or ghee in a separate large pan and sauté garlic and tomato for 3-4 minutes. Add basic turkey mixture to the pan. Season with spices to taste and chopped pepper. Drizzle with extra virgin olive oil. Serve with a whole grain tortilla or lettuce leaf along with avocado and salsa.

Recipe provided by Nida Mansour.

Healthy Mac ‘n’ Cheese


Prep and cook time:  20 minutes       Serves 4

1       box brown rice spiral pasta or quinoa pasta elbows
1       cup parmesan cheese, shredded or grated
1/2    cup extra virgin olive oil
1/8    cup flaxseed oil
1/4    cup nutritional yeast flakes (found in the bulk or supplement section)
sea salt and pepper, to taste

Cook pasta according to instructions on box. Rinse and transfer cooked pasta to a bowl. Mix all ingredients together and serve hot.