Bolognese Sauce with Spaghetti Squash

Bolognese Sauce with Spaghetti Squash

  • 2 lbs ground beef
  • 1 green bell pepper, diced
  • 1 large red onion, diced
  • ½ cup sliced mushrooms
  • 3 cloves garlic, minced
  • 2 large jars of high quality spaghetti sauce (make sure it does not contain sugar)
  • 2 Tbsp olive oil
  • 1 Tbsp oregano
  • 1 Tbsp chopped, fresh basil
  • Salt and pepper


In a Dutch oven or large skillet heat the olive oil. Add onion and bell pepper; cook until soft and browned. Add ground beef and cook until starting to brown. Add mushrooms, garlic, oregano, and basil and cook until soft. Add the marinara sauce and simmer for 30 minutes. Serve over spaghetti squash (recipe on pg. 58, omit pistachios)

Gluten Free Chocolate Chip Cookies

Gluten Free Chocolate Chip Cookies

Dry Ingredients

  • 1 3/4 cups blanched almond flour
  • 1 teaspoon coconut flour
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon sea salt

Wet Ingredients

  • 3 Tablespoons solfened grass-fed unsalted butter
  • 2 Tablespoons coconut oil
  • 1/4 cup maple B syrup
  • 1 teaspoon pure vanilla extract
  • 1 large egg
  • 1/4 cup dairy – free mini chocolate chips (I use Enjoy life)


  1. Preheat oven to 350°F. Line baking sheet with parchment paper. In small bowl combine the dry ingredients, set aside.
  2. In a mixing bowl, using a stand mixer or electric hand mixer blend together the wet ingredients untill smooth and creamy.
  3. Add dry ingredients to the wet and mix well. Using a rubber spatula, fold in chocolate chips.
  4. Drop the dough using small ice cream scoop or by rounded spoonfuls at least 2″ apart onto parchment baking sheet. Use the bottom of measuring cup to flatten the cookies.
  5. Bake for 8-10 minutes, until lightly browned along edges. Allow to cool on cookie sheet, then transfer to wire rack to finish cooling.


Recipe by Robyn B.

Mashed Root Vegetable Salad with Bacon Vinaigrette

Mashed Root Vegetable Salad with Bacon Vinaigrette

  • ½ cup apple cider vinegar
  • 2 Tbsps yellow mustard seeds
  • 4-5 lbs mixed root vegetables (such as parsnips, kohlrabi, celery root, turnips, and rutabagas), peeled, cut into 1-inch cubes
  • ½ lb thick-cut applewood-smoked bacon, diced
  • 1 large white onion, diced
  • 1 Tbsp (packed) coconut sugar
  • Kosher salt and freshly ground black pepper
  • 2 Tbsps chopped flat-leaf parsley


Bring vinegar, mustard seeds, and ¼ cup water to a simmer in a small pot; cook until seeds are plump, 20-25 minutes. Drain; set aside seeds and cooking liquid separately. Place a steamer basket inside a large pot. Add water to a depth of 1- inch. Bring to a boil. Add root vegetables to steamer basket. Cover and cook, adding water by ½ cupfuls if needed to maintain level of water in pot, until vegetables are very tender but not mushy, about 30 minutes.

Meanwhile, place bacon in a large skillet; set over medium-low heat and cook until bacon softens and fat begins to render, about 4 minutes. Add onion; increase heat to medium-high and cook, stirring occasionally, until onion and bacon are browned and crisp, about 10 minutes.  Add reserved mustard seeds to bacon mixture and cook until seeds begin to pop, about 1 minute. Turn off heat and stir in coconut sugar and reserved mustard seed cooking liquid. Season vinaigrette to taste with salt and pepper. Drain vegetables and return to pot. Using a fork or potato masher, coarsely mash. Stir in vinaigrette; season to taste with salt and pepper. Stir parsley into mash. Transfer to a bowl; serve warm or at room temperature.

Banana-Almond Ice Cream

Banana-Almond Ice Cream

  • 32 oz Vanilla, Unsweetened Almond Milk
  • ½ cup Grade B Maple Syrup
  • 2 cups mashed bananas
  • 4 egg yolks plus 2 whole eggs, whisked
  • 1 tsp vanilla


Bring water to boil in a medium saucepan, and then reduce to medium heat. Put a heat safe bowl over the saucepan; make sure the bottom is not touching the water. Add almond milk, vanilla extract, and maple syrup in the bowl and whisk. Allow the almond mixture to heat just before it boils; DO NOT let it boil.

Temper the eggs slowly by adding a few spoonfuls of the almond mixture to the eggs, stirring constantly. If you skip this step, you will have scrambled eggs in your ice cream… Once tempered, add the eggs slowly into the almond mixture and stir until the mixture thickens. If you stick a spoon in the mixture, it should cover the back of the spoon.

Take it off the heat, and let it cool in the refrigerator first. Once it is cool add bananas, put it in a freezer safe container or put it into an ice cream maker. If you don’t have an ice cream maker, put the container into the freezer and stir every 30 minutes.

Health Benefits: Garlic

Health Benefits: Garlic

In in vitro studies, garlic has been found to have antibacterial, antiviral, and antifungal activity. However, these actions are less clear in vivo. Garlic is also claimed to help prevent heart disease (including atherosclerosis, high cholesterol, and high blood pressure) and cancer. [1][30] Animal studies, and some early research studies in humans, have suggested possible cardiovascular benefits of garlic. A Czech study found garlic supplementation reduced accumulation of


cholesterol on the vascular walls of animals.[31] Another study had similar results, with garlic supplementation significantly reducing aortic plaque deposits of cholesterol-fed rabbits.[32] Another study showed supplementation with garlic extract inhibited vascular calcification in human patients with high blood cholesterol.[33] The known vasodilative effect of garlic is possibly caused by catabolism of garlic-derived polysulfides to hydrogen sulfide in red blood cells (RBCs), a reaction that is dependent on reduced thiols in or on the RBC membrane. Hydrogen sulfide is an endogenous cardioprotective vascular cell-signaling molecule. [34]


In 2007, the BBC reported Allium sativum may have other beneficial properties, such as preventing and fighting the common cold.[45] This assertion has the backing of long tradition in herbal medicine, which has used garlic for hoarseness and coughs.[46] The Cherokee also used it as an expectorant for coughs and croup.[47] However, in contrast to these earlier claims concerning the cold- preventing properties of garlic, a 2012 report in the Cochrane Database of Systematic Reviews concludes that “there is insufficient clinical trial evidence regarding the effects of garlic in preventing or treating the common cold. A single trial suggested that garlic may prevent occurrences of the common cold but more studies are needed to validate this finding. Claims of effectiveness appear to rely largely on poor-quality evidence.”[48]


Garlic is also alleged to help regulate blood sugar levels. Regular and prolonged use of therapeutic amounts of aged garlic extracts lower blood homocysteine levels and has been shown to prevent some complications of diabetes mellitus.[49][50] People taking insulin should not consume medicinal amounts of garlic without consulting a physician.


Garlic was used as an antiseptic to prevent gangrene during World War I and World War II. [51] More recently, it has been found from a clinical trial that a mouthwash containing 2.5% fresh garlic shows good antimicrobial activity, although the majority of the participants reported an unpleasant taste and halitosis. [52]

Garlic cloves are used as a remedy for infections (especially chest problems), digestive disorders, and fungal infections such as thrush. [53][54] Garlic can be used as a disinfectant because of its bacteriostatic and bactericidal properties. [4]

Garlic has been found to enhance thiamin absorption, and therefore reduces the likelihood for developing the thiamin deficiency beriberi. [55]

In 1924, it was found to be an effective way to prevent scurvy, because of its high vitamin C content. [55]


Garlic has been used reasonably successfully in AIDS patients to treat Cryptosporidium in an uncontrolled study in China. [56] It has also been used by at least one AIDS patient to treat toxoplasmosis, another protozoal disease. [57] Garlic supplementation has been shown to boost testosterone levels in rats fed a high protein diet. [58]


A 2010 double-blind, parallel, randomized, placebo-controlled trial, involving 50 patients whose routine clinical records in general practice documented treated but uncontrolled hypertension, concluded, “Our trial suggests that aged garlic extract is superior to placebo in lowering systolic blood pressure similarly to current first line medications in patients with treated but uncontrolled hypertension.”[59]

Sautéed Swiss Chard

Sautéed Swiss Chard

  • 1 bunch Rainbow or Red Swiss Chard
  • 1 Tbsp Extra Virgin Olive Oil
  • 1 large shallot, finely chopped
  • 2 tsps Fresh lemon juice or apple cider vinegar


Separate the stalks from the leaves. Cut the stalk into thick slices and sauté in olive oil, covered, over medium heat for 15 minutes or until tender. Add strips of chard leaves. Cook over medium heat until wilted. Add shallots and cook until just translucent.  Sprinkle with lemon juice or vinegar.

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