Apr 25 2014

Grain-free spinach gnocchi with browned sage-butter

I got this wonderful recipe from my mother-in-law (who got it off of the Cooking Channel). She and my daughter made it during her last visit and the entire family LOVED it!

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  • 1 8-ounce container organic ricotta cheese
  • 1/4 cup organic shredded parmesan cheese (and 1/4 cup or more to sprinkle on top at the end)
  • 1 lb. organic spinach
  • 2 egg yolks
  • 20 or more fresh sage leaves (the more the merrier. They. Are. So. Good.)
  • 2-3 T organic salted butter for making sage-butter
  • Salt and pepper to taste

How to:

  • Boil 3 cups of water and then add spinach for literally 1 minute. You just want to wilt it, not cook it.
  • Strain spinach in strainer and rinse with cold water to stop it from cooking. Then squeeze as much water out of it as possible. Don’t be gentle. Like seriously wring it.
  • Separate 2 egg yolks into a large bowl (keep the whites to add to an omelette the next morning) and beat them thoroughly.
  • Chop the spinach finely and add to egg yolks.
  • Add ricotta and parmesan and mix up.
  • Preheat oven to 350.
  • On a buttered baking sheet, form little smushed teaspoon sized balls of mixture OR just lather the whole concoction onto the baking sheet (about 1/2 inch thick). It’s going to taste the same, so it’s really just a matter of how you want it to look. Put in oven for 20 minutes. After 20 mins, turn broiler on low for 5 minutes until gnocchi starts to brown and crisp.

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  • While baking, melt 2 tablespoons butter in a medium skillet and add sage leaves. Saute the sage until it turns brown and crispy. This really is the most amazing part of the recipe! The gnocchi is really just a carrier for the crispy buttered sage leaves.
  • Serve the gnocchi with the sage and sage-butter sauce and top with Parmesan.

When we made this recipe, the balls didn’t remain intact in the oven and became one big flat piece. We cut it into squares and enjoyed it just fine. This would be an excellent pizza crust, I imagine. Hope you enjoy it as much as we did. :)


Apr 11 2014

Bec’s Healthy Hot Cocoa

It is my pleasure to share my favorite cocoa recipe with you. I hope you enjoy it as much as my family and I do! We don’t wait for special occasions to partake in it’s deliciousness: it’s so healthy, we don’t need any excuses! Between the cocoa powder (packed full of antioxidants, iron, magnesium, calcium and fiber), gelatin (high quality protein that’s easily digestible, collagen, and gut healing constituents), and raw dairy (probiotics, healthy fatty acids including CLA, and immune-boosting immunoglobulins), this cocoa packs an insane nutritional punch.
Be sure to check out the pictures below: I even brought cocoa powder, gelatin and stevia with me when we went to Germany last year so we could enjoy it on vacation :)


  • 1 cup raw milk (full fat) or coconut milk
  • 1 tsp-1 T of raw butter (you could also use coconut oil, MCT oil or ghee…or leave it out, it’ll still be yummy)
  • 1 tsp.-1 T gelatin (Great Lakes)
  • 1 T raw cocoa powder (I love Navitas Naturals or Divine Organics)
  • 2 tsps. or more of chia seeds (optional)
  • 1-2 tsps. ground cinnamon, dash of cayenne (optional for both taste and immune boosting benefits)
  • Stevia to taste (1-4 drops Sweetleaf)

How to:

On low heat, add all ingredients and stir to blend as beverage warms. Cocoa powder and gelatin can get clumpy so don’t be shy when stirring. Optionally, add cinnamon or nutmeg to the cocoa once it’s  in your mug.

Mar 28 2014

Easy & Lazy Dinner Recipe

After a long day, I love this recipe! It’s nourishing, delicious, and SIMPLE!


  • 1 package of grass-fed beef hot dogs (I love the sugar-free ones by U.S. Wellness Meats), OR chicken or turkey dogs if you prefer



  • 1 large sweet potato (get a huge one, preferably a hanna white sweet potato, but yams are also delicious)
  • 3-4 Tablespoons of Ghee OR bacon fat OR duck fat OR coconut oil
  • 1/4 teaspoon sea salt
  • OPTIONAL: Sauerkraut

How to:

  • Preheat oven to 350
  • Use a spiral slicer to slice the sweet potato into long curly noodles and place on a cookie sheet (This is the one I have).
  • Melt fat on low heat and then pour over sweet potato noodles
  • Sprinkle salt over the sweet potato noodles (you can also add other spices if you’d like, such as turmeric)
  • Place hot dogs on top of sweet potato noodles and stick the whole thing in the oven for 20-25 mins


  • Take hot dogs off the top and put on a plate.  Stir around the sweet potato noodles.
  • OPTIONAL: Put the oven on BROIL for 3-7 mins until they get a little crispy (watch them so they don’t burn).
  • Serve with mustard and sauerkraut…or any other vegetable for that matter!



Mar 12 2014

Healthy Sloppy Joe’s

I admit it: I LOVED sloppy joe’s as a kid. For those of you that grew up on Manwich canned sloppy joe mix (and have fond memories), you will be delighted to have this healthy recipe alternative!

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  • 2 pounds grass-fed ground beef
  • 1 white onion, finely chopped
  • 1.5 cups chopped shiitake mushrooms
  • 1 small can of organic tomato paste (I really like the Bionaturae in the glass jars)
  • 1 small can of water (use the tomato paste can once you’ve emptied it)
  • 1 Tbsp. ghee
  • 1 Tbsp. yellow mustard
  • 2 Tbsp. apple cider vinegar
  • 1 Tbsp. fresh chopped ginger root (about 2 inches of root)
  • 1 tsp. molasses
  • 1 tsp. chili powder
  • 1/2 tsp. cumin
  • 1 tsp. each of sea salt and black pepper
  • 2 tsps. organic hot sauce (I used Arizona Pepper’s Organic Harvest Chipotle Habanero Pepper Sauce)
  • 2 tsps. fish sauce (I used Red Boat, no sugar added)

How to:

  • In a large skillet, melt ghee on medium heat.
  • Add onions and cook for 3-5 minutes until translucent.
  • Crumble up beef into pan and cook on medium heat for 3-5 minutes with the lid on. Peel and chop ginger while it’s cooking.
  • Add tomato paste, water, ginger root, fish sauce, hot sauce, vinegar, molasses, spices and mushrooms and stir well. Cook for 20 minutes on low heat.
  • Serve over spinach or beside your favorite veggies or make these buns to go with it!

Mar 7 2014

Chicken Parmesan (dairy optional)


  • 3 pounds chicken thighs (we prefer bone in and skin on, but you can use skinless if you prefer)
  • 1 large can crushed tomatoes (look for organic and BPA-free cans such as Muir Glen or Bionaturae)
  • 1 can black olives (whole or sliced, your preference)
  • 2 cups chopped mushrooms, we prefer shiitakes
  • 1 T olive oil
  • 1 T rosemary
  • 2 tsps thyme
  • 1 tsp sage
  • 1 tsp sea salt
  • 1 tsp black pepper
  • Optional: Onions, garlic, bell pepper, other veggies like zucchini, chopped spinach, oregano or other herbs…and Parmesan cheese! Dairy has been on my hit list lately, so I’ve been making this recipe without cheese and it is great.

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How to:

  • Salt both sides of chicken thighs and place in large glass cooking dish.
  • Drizzle olive oil on thighs.
  • Sprinkle herbs , mushrooms, olives, and spinach (and optional ingredients) on chicken.
  • Pour crushed tomatoes on top of everything.
  • Cover with foil and bake for 2 hours at 250 degrees. It tastes better cooking it longer at a lower heat, so set the timer and go play~you’ll come back to a yummy smelling house and fabulous meal.

Feb 26 2014

Butternut Squash or Sweet Potato Flatbread

Butternut Squash or Sweet Potato Flatbread

By Empowered Sustenance

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This recipe is SO amazing! Whenever we make it at my house, the batch gets tripled. Great texture, flavor and ingredients that support good health.


  • 1 Tbs. coconut flour
  • 1 1/2 tsp. grassfed gelatin
  • 3 Tbs. well cooked and mashed butternut squash (or sweet potato)
  • 1 Tbs. butter, ghee or coconut oil
  • 1 egg
  • 1/4 tsp. sea salt (more or less to taste)

*(You can double the recipe if desired…and you really should)

How to:

  • Have all ingredients at room temperature. (If the squash and butter is cold, you can stir them together in a saucepan over low heat to bring them to room temperature.)
  • Preheat the oven to 400 and line a baking sheet with parchment paper. Stir together the coconut flour and gelatin.
  • Stir together the squash and the butter until smooth. Stir in the coconut flour/gelatin mixture until combined, then stir in the egg and sea salt.
  • Spoon into rounds on the baking sheet. You can make these thinner or thicker– experiment and find what you prefer! I made them about 1/4 inch thick for the picture here, but I usually make them a bit thicker.
  • Bake for about 12 minutes, then carefully peel them off the parchment paper and flip. Bake for another 5 minutes (or longer), until they are dry to the touch and pliable. (They will take longer to cook if they are thicker and they will cook faster if they are thinner… you know the drill.) Let cool completely, then enjoy within an hour or so of baking for the best texture. (Compliments of Empowered Sustenance)

Feb 20 2014

Chia Porridge

Ingredients per person:

  • 3 T chia seeds (also delicious with added ground flax seeds!)
  • Water to soak
  • ¼-3/4 cup full fat coconut milk
  • ½ tsp. cinnamon (or more, to taste)
  • ½-1 tsp. coconut nectar OR raw honey OR a few drops of stevia to sweeten
  • Optional: ½-1 tsp ghee

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How to:

  • Soak chia for 1 hr (or overnight) in water (approx. ¾ cup)
  • Add gelatinous mixture and coconut milk to small pan and heat on medium low for a few minutes until warm, stirring occasionally. If you add ground flax seeds, double the amount of coconut milk.
  • Add sweetener and cinnamon, stir.
  • Pour into a bowl and stir in ghee.

Feb 12 2014

Banana Nut Pancrepes

I’ve got a great new recipe to share! Banana nut pancrepes (cross between a pancake and a crepe)!



  • 3 chicken eggs, preferably organic
  • 3 T sunflower seed butter or almond butter
  • 1 medium banana, ripe
  • Coconut oil for cooking
  • Cinnamon and butter for topping

How to

  • In a large bowl, use a hand mixer to thoroughly blend eggs, banana and sunflower or almond butter.
  • Heat 1 T of coconut oil in a large skillet.
  • Pour palm-sized dollops of batter into pan and cook for 1-2 minutes (top side will change from shiny to matte). Flip and cook for 1-2 minutes on the other side.
  • Top with butter and cinnamon and enjoy! Makes about 10 pancrepes.


These pancrepes have such a great flavor to them and while they were thinner than I expected, I really enjoyed the texture. If you desire a thicker texture, try adding a small amount of coconut flour (like a teaspoon or two) or nut flour to the mix. Happy cooking!

Jan 31 2014

Miso Mushroom Soup

For those who were unable to attend my and Dr. Holly’s Immune Boosting Cooking Class, one of the recipes we cooked was this miso mushroom soup (modified from veganyackattack.com).

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Immune Benefits of this Soup

  1. Onions: Contain fructans, a prebiotic (fiber that feeds beneficial gut bacteria). Acidic byproducts of probiotic bacteria help to lower the pH in the colon, which promotes absorption of minerals, many of which contribute to healthy immune function. Also high in selenium which helps reduce inflammation & stimulates immune system.
  2. Miso: Fermented foods like miso are supportive to gut flora. Friendly bacteria have a powerful, beneficial effect on your gut’s immune system, your first line of defense against pathogens, and aid in the production of antibodies.
  3. Mushrooms: Rich in protein, fiber, vitamin C, B’s, calcium, and other minerals. Also contain beta-glucans which binds to macrophages and other scavenger white blood cells, activating their anti-infection activities.
  4. Garlic: Antibacterial, antiviral and anti-fungal; contains allicin, a known anticarcinogen. Ideally crushed and set aside for 10 minutes before cooking/eating for maximum allicin effect.
  5. Broth: Contains many health-building constituents including the amino acids glutamine & glycine, collagen and glycosaminoglycans which are: vital for healthy connective tissue and digestive health (SIgA), help regulate synthesis of bile salts and gastric acid, required for production of glutathione (master antioxidant), enhances muscle repair, converted into the neurotransmitter serine which helps reduce stress, and promote alertness & memory.
  6. Coconut/coconut oil: Rich in lauric acid, which converts in your body to monolaurin. Monolaurin is the actual compound found in breast milk that strengthens a baby’s immunity. Easily digestible medium-chain triglyceride, strengthens thyroid & metabolism.


  • 2 Tbsp. Water
  • 3 C. White onion, Thin Half-Slices
  • 3 Cloves Garlic, crushed
  • 1 1/2 C. Button mushrooms, Sliced
  • 1 1/2 C. Shiitake mushrooms, Sliced
  • 4 C. organic beef or chicken broth OR water
  • 2 Tbsp. miso Paste
  • 1 Pkg. Miracle Noodles (angel hair)–grain-free & gluten-free
  • 1 Sheet Nori seaweed, Torn into smaller pieces
  • 1 tsp.  Coconut oil or Hot Pepper Sesame oil
  • 1 1/2 tsp. Bragg’s Liquid Aminos or coconut aminos


  • Crush garlic and set aside to cure.
  • Place the onions into a large pot over medium heat, along with the 2 tbsp. of water and cover with lid. Stir the onions every 2-3 minutes and add the garlic in once they start to turn clear.
  • After roughly 7-8 minutes, add the mushrooms to the pan and cover with lid, stirring occasionally until they reduce in size and become soft.
  • Carefully pour the broth or water into the pot, stir the miso paste. Cover with lid and bring to a simmer over low-medium heat for 10 minutes.
  • Add noodles (rinse first), add the seaweed pieces, hot sesame oil and liquid aminos into the pot. Stir a few times and serve warm, and perhaps with some chili paste or sriracha!


Jan 16 2014

Stand up

Stand and walk as much as you can every day. There is a hugely growing area of research called sedentary physiology finding that regardless of whether you exercise daily (vigorous or not), if you “sit for more than 6 hours a day, you have up to 40% greater risk of death over the next fifteen years.”
Check out convertible sit/stand work stations such as the Ergotron if you have a desk job.

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By the way, Your Personal Paleo Code by Chris Kresser ROCKS! Tons of useful info like this on how we can live healthier in modern times. I have learned a ton of great tips and it is definitely on my recommended reading list.

3 Quick Tips

  • Aim for 10,000 steps a day of walking. This can be cumulative and you’d be amazing how when you make it a point to stand up and move more, those steps sure add up! Getting an inexpensive pedometer is a great way to track your steps. There are plenty of gadgets and apps that will do that and more, so whatever you prefer that will get you tracking is great.
  • Stand up when taking or making phone calls.
  • Stand up when talking to colleagues and consider taking walking meetings (when possible).

Being aware of the many benefits of standing versus sitting is a great place to start: improvements in metabolism, insulin sensitivity, bone density, and energy expenditure are yours for the taking. Stand up!