Your Balanced Body

Chicken with Cauliflower and Olives

grain-free, peanut-free, soy-free, fish-free, shellfish-free, egg-free, nut-free adapted from ElanasPantry.com

Ingredients

• 1 1/2 lb boneless skinless chicken breasts
• 1 tsp dried thyme
• 1 head cauliflower, cut into florets
• 1 shallot finely chopped
• 4 TBLS olive oil
• 1/2 tsp sea salt
• 1 tsp black pepper
• zest of one lemon (use a microplane zester)
• 1/4 cup fresh lemon juice
• 2 cloves garlic, pressed or finely chopped
• 1 cup Kalamata olives, pitted
• 1/4 cup parmesen cheese

Instructions

1. Rinse chicken breasts and pat dry with a paper towel 2. Combine shallot, thyme, 2 Tbls olive oil, salt, pepper, lemon zest and juice, olives and garlic in a ziplock bag and mix well. 3. Add chicken breast, seal and massage marinade into chicken. 4. Refrigerate at least 1 hour or overnight. 5. Put cauliflower in a bag with rest of Olive oil and shake well, then sprinkle parmesan cheese on top. 6. Grease 9 by 13 inch pan, arrange chicken breast, olives and then cauliflower in the pan. 7. Bake at 400 degrees for about 45 minutes, until chicken is cooked through and cauliflower is well browned. 8. Serve.

Protein Packed Monster Breakfast Cookies

dairy-free, wheat-free, peanut-free, soy-free, fish-free, shellfish-free, (contains tree nuts)

Ingredients

• 3 eggs
• 1 cup unsweetened cashew butter
• 1 cup almond butter
• 1/2 cup almond flour
• 1/4 cup pure maple syrup
• 1/3 cup sucanut
• 2 tsp vanilla extract
• 1 tsp baking soda
• 1/2 tsp sea salt or Himalayan salt
• 1 1/3 cup unsweetened and finely shredded coconut
• 1/2 cup chopped walnuts
• 1/2 cup mini chocolate chips (or cacao nibs or carob chips)
• 1/2 cup cranberries (optional, I add if I don't add chocolate chips)

Instructions

All my nuts and seeds get soaked in salt water for 10 hours and dehydrated for improved digestability. 1. Preheat oven to 350 degrees F and line 2 large baking sheets with parchment paper or silicone liners. 2. Using an electric mixer, cream the nut butters, eggs, sucanut, maple syrup and vanilla. Beat in the baking soda and sea salt, and then stir in all other remaining ingredients. 3. Refrigerate overnight and continue directions in the morning, or 4. Roll the dough by heaping tablespoon into balls and place them on the baking sheets spaced about 2 inches apart. Gently flatten the dough until it is about 1/2 inch thick. 5. Bake for 12-14 minutes, or until the cookies are turning slightly brown at the edges. 6. Place cookies on a towel to cool and repeat with remaining cookie dough.

Borscht

Ingredients

• 1 quart broth
• 1 quart canned tomatoes
• 2 cups cut up cabbage
• 2 cups leftover beef or pork roast, diced
• 1 cup cooked corn
• 1 cup cream or milk
• Franks hot sauce

Instructions

Cook cabbage in broth and tomatoes till tender. Season with salt and Franks hot sauce to your desired taste. Add roast and corn and heat through. Remove from heat and stir in cream or milk. Enjoy

Caveman Crunch

Ingredients

• 1/2 cup raw sunflower seeds
• 1/2 cup raw pumpkin seeds
• 1 cup almond meal
• 1 cup shredded unsweetened coconut
• 2 cups almonds chopped or slivered
• 1/2 cup coconut oil, melted
• 1/2 cup 100% raw organic honey
• 1 tsp vanilla
• 2 tbsp unsweetened cacao powder
• cinnamon (to taste)

Instructions

1. Preheat oven to 325 degrees fahrenheit 2. In a large mixing bowl, combine all the dry ingredients and mix well 3. In a separate bowl, combine all of your wet ingredients 4. Microwave on high for 20-30 seconds to help it mix better 5. Once warm, pour your wet ingredients over your dry seed and nut mixture and mix well with a fork to ensure you coat everything 6. Place your mixture on a foil lined baking sheet and spread thin and evenly 7. Bake in the oven for 25 minutes 8. Remove from the oven and stir around to ensure nothing burns, I put it back in the bowl and then respread it on the baking sheet 9. Place back in the oven for 5 minutes 10. Remove and let cool, it tastes better cold and also develops its crunchiness as it cools 11. Serve in a bowl with some raw milk, almond milk, or coconut milk and enjoy

Energy Truffles

Ingredients

• 1 cup coconut oil
• 1 cup almond or cashew butter
• 1 TBLS honey or 1/4 cup dried blueberries
• 1/4 cup shredded coconut

Instructions

Mix all ingredients. Refrigerate and after it is cold you can either melon ball them or just scoop some out with a spoon and have for a snack. I sometimes add a spoonful of cocoa powder to the mixture, just for a change. one serving = 1 TBLS

Grain-Free Granola

dairy-free, wheat-free, peanut-free, soy-free, fish-free, shellfish-free, egg-free (contains tree nuts)

Ingredients

• 1 1/2 cup sliced or chopped almonds
• 1 1/2 cup unsweetened large coconut flakes
• 1 cup walnuts, finely chopped or pureed
• 1 cup macadamia nuts, finely chopped or pureed (I use pumpkin seeds and sunflower seeds, pureed in my blender)
• 1 cup dried cranberries
• 1/2 cup fresh dates, diced (I don't add)
• 1/2 cup coconut oil, melted
• 1/3 cup honey or maple syrup
• 2 tsp cinnamon (I omit and use a sprinkle of nutmeg)

Instructions & How Kids Can Help
Note: All steps which include the heart symbol (♥) are steps your children can do with you!

All my nuts and seeds get soaked in salt water for 10 hours and dehydrated for inproved digestability. 1. ♥ Combine almonds, coconut flakes, nuts in a bowl 2. ♥ Whisk together oil, honey and cinnamon 3. ♥ Pour oil-honey mixture over nuts and fruit and mix, let little hands mix well 4. ♥ Spread onto a single layer on lightly oiled baking sheet 5. Bake for one hour at 275 degrees, stirring every 15 minutes to prevent burning 6. Add cranberries,mix in and let cool in pan.

A small note: You can interchange ingredients as you’d like, but keep in mind the more sugar you add, the more likely it is that it will burn! ALWAYS check in on this recipe and pull it out early if it starts to get burnt.

Hamburger Cabbage Rollups

Ingredients

• 1 1/2 lbs hamburger
• 1 lbs ground pork
• 1/2 cup onion, diced
• 1/2 cup bell pepper, diced
• 1/2 small head cabbage, diced or leaves separated and steamed
• 3/4 cup brown rice or quinoa cooked in broth to equal 1 1/2 cups
• 6 cups tomato soup or spaghetti sauce ( I season my own sauce most of the time.)
• salt, pepper, garlic, italian spices for seasoning the sauce.

Instructions

Brown hamburger, ground pork, onions and peppers in a pan, drain off liquid. Put in a large bowl and mix with rice or quinoa, and 2 cups of the sauce. If using whole leaves, take one leaf, put approx. 1 cup of mixture in the middle, wrap it up and place in a 9 by 9 casserole. Continue with all the leaves and mixture till the pan is full. Pour remainder of sauce over the top and bake at 350 for 45 minutes. Serve with Cheesy Garlic biscuits.

Now that I have children I dice the cabbage in to bite size pieces and layer the meat mixture and cabbage in a 9 by 13 pan, cabbage on top, with the sauce poured over. This way the kids will eat the cabbage. I like this best with the tomato soup tasting sauce, but it works with spaghetti sauce too.

Healthy Avocado Chocolate Cookies/Brownies

Ingredients

• 2 avocados, ripe
• 1 cup honey
• 2 eggs
• 1 cup dark cocoa powder
• 4 oz dark chocolate chip. I use Enjoy brand.
• 1 tsp baking soda
• 1 TBLS vanilla
• 3/4 cup almond meal

Instructions

Preheat oven to 350 degrees. Using a hand mixer, blender or food processer; mix together avocado, and honey, then add in egg and vanilla. Mix in the cocoa powder, almond meal, and baking soda. Stir in chocolate chips.
Using two spoons place dollops of cookie dough on a baking sheet with parchment paper. These cookies dont spread out much, so flatten slightly. Alternatively, these work very well as mini muffins and taste like brownies more than cookies, in my opinion. Bake for 8-10 minutes until cookies don't stick as much to the paper as before. Cool and refrigerate. Another option would be to bake these in a 8x8 pan with parchment paper. Approx baking time 25 minutes, check for firmness in the middle.

Homemade Chewy Granola Bars

This recipe is a compromise recipe for me, because it has unsoaked oats in it and that makes them less digestable. However, they are tasty, kids like them, they are easy, and you can adjust to your family's tastes. If you have blood sugar imbalance, you need to be careful eating these, they will still mess with your blood sugar because they are pretty high carb. Definitely eat some more protien along with them if you do eat them.

Ingredients

• 1/2 cup natural peanut butter (no added sugar) or almond butter 1/3 cup honey
• 1/4 cup coconut oil, or olive oil or butter
• 1 1/4 cup oats
• 1 cup total of any combination of: sesame seeds, coconut flakes, sunflower seeds, dried fruit, mini chocolate chips pumpkin seeds
• 1 TBLS cocoa powder, optional

Instructions

In a medium sized saucepan, melt together peanut butter, honey and coconut oil. Remove from heat and add 1 and 1/4 cup of oats. Choose your favorite combination of coconut flakes, sesame seeds, sunflower seeds, dried fruit and mini chocolate chips,etc, to equal a total of 1 CUP. (I just got out my one cup measuring cup and poured in the ingredients until the cup was full.) Pour in and stir well. Then spread mixture into a 8x8 or 9x4 pan. Chill for two hours, then cut into bars. Wrap in plastic wrap for a quick grab and go snack! These do need to be refrigerated if made with olive oil or coconut oil. If you keep them in the freezer, they hold their shape longer when sent along as a snack.

Sauerkraut Salad

• 1 1/2 cups diced mixed vegetables of your choice: tomatoes, cucumbers, peppers, zucchini, onions, etc.
• 1 cup sauerkraut with juice
• 2 TBLS olive oil
• 1/2 cup kalamata olives or green olives with juice

Instructions

Mix all ingredients and let marinade at room temp. for 1/2 hour before serving. Will keep 1 week in the fridge.

Snack Mix

Here is a good nut snack mix.

Ingredients

• 1 cup almonds or other nuts
• 2 cups pepitas (pumpkin seeds)
• 3/4 cup sunflower seeds
• 1 cup dried wild blueberries or cranberries ( no sugar added)
• 6 TBLS Maple syrup

Instructions

Combine nuts and seeds (soaked and dehydrated is best), with maple syrup and stir to coat well. Spread on a parchment covered cookie sheet. Bake at 300 degrees for 20 minutes, remove from oven and stir in dried fruit, let cool. 1/4 cup = one serving

Soaked Oatmeal

Ingredients

• 2 cups of organic thick rolled oats
• 1 TBLS whole wheat flour, rye flour or buckwheat
• 1 TBLS lemon juice
• 2 TBLS coconut oil
• 2 eggs
• 3/4 cup milk
• vanilla (to taste)
• dash salt
• cinnamon
• mapel syrup (to taste)

Instructions

Soak oats and flour/buckwheat in enough warm water to cover in cooking pot with lemon juice the night before. The next morning, add coconut oil to pot and start heating up on low while mixing the other ingredients in. Continue stirring until it starts bubbling, cover pot and turn off heat. Let sit for 5 minutes. Eat with whatever topping you choose. I like walnuts and cheese, the boys like brown sugar and cream.

When I use steel cut oats, I use the same method, except in the a.m. I add 1/2 cup milk and simmer for 5 min before adding egg mixture. Stir often to prevent sticking. Adjust the liquid to suit your taste for thickness.

Tomato Alfredo Sauce with Mushrooms and Sausage

Ingredients

• 8 oz breakfast sausage, browned
• 8 oz cream cheese
• 1/2 cup butter
• 1 cup whole milk or half and half
• 1/2 cup parmesan cheese
• 1-2 cloves garlic
• 1 cup chopped mushrooms
• 1/2 cup red bell peppers, diced
• 8-12 oz spaghetti sauce

Instructions

Melt butter in 2 quart saucepan, add mushrooms, garlic, and peppers and saute till soft, lower heat, add cream cheese and stir till melted. Gradually mix in milk or half and half, and parmesan cheese, stir till all the cheese is melted. Then add sausage, and spaghetti sauce and heat through. Serve over steamed broccoli, green beans or cauliflower. I make mushroom or spinach ravioli for the boys and Joe with this sauce, and eat it over veggies myself. I like the cauliflower.