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3:16 Active Recipes

Apple Sweet Potato Breakfast Bake

Apple Sweet Potato Breakfast Bake

This breakfast bake has no added sugar, but is sweet, comforting, and delicious. It comes together quickly, too, even for a busy morning. The addition of some nuts and dried fruits enhances the texture and makes it extra good!

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Pumpkin Bread

Pumpkin Bread

This bread is so moist and yummy….it’s more like a dessert! Top with coconut whipped cream and some chopped pecans to make it extra special!

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Pumpkin Pie Spice

Pumpkin Pie Spice

Making your own pumpkin pie spice will cost you less than buying it as a blend, and you probably have all the ingredients in your spice cupboard already!

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Cheeseburger Shepherd’s Pie

Cheeseburger Shepherd’s Pie

I love shepherd’s pie because it can be re-made so easily, using ground pork or turkey, or veal (or a combination), instead of ground beef, sweet potatoes or turnips rather than white potatoes, and whatever herbs or cheeses you desire. Play with it and have fun!

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Turkey Vegetable Breakfast Casserole

Turkey Vegetable Breakfast Casserole

This large, hearty breakfast casserole can be made ahead and reheated in individual servings. It will keep for at least 5 days in the fridge, so you can portion it out each day and save yourself yourself some time in the kitchen during a busy week.

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Naturally Dyed Easter Eggs

Ingredients and Supplies Hard boiled eggs For the natural dyes: 2 C chopped purple cabbage 1 chopped beet 2 C red onion skins 2 C yellow onions skins 2 Tbsp of paprika 2 Tbsp of turmeric 1 C blueberries 1 tsp salt for each color dye 1 Tbsp white vinegar for each color...

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Roasted Asparagus with Balsamic Splash

Roasted Asparagus with Balsamic Splash

I love asparagus season! (And asparagus makes the clean 15, so don’t worry about buying organic.) The balsamic brings the flavor up a notch. Double or triple the recipe to make enough for company.

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Rustic Leek Gratin

Rustic Leek Gratin

Have you considered leeks as a stand alone vegetable at your table? So easy to prepare, and goes well with almost any protein.

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Scrambled Green Eggs

Scrambled Green Eggs

Green eggs are fun and festive for St. Patrick’s Day, but a great way to get a serving of veggies anytime of year!

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Turkey Burgers

Turkey Burgers

No grilling required! Turkey burgers bake well in the oven; they don’t dry out as fast as beef. The addition of onion to the ground meat also adds moisture.

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Chicken Pot Pie

Chicken Pot Pie

Pot pie is one of those meals I thought I’d just have to sacrifice when I gave up wheat (and the convenience of store bought crusts). This pot pie is delicious comfort food at it’s best.

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Crispy Cashews

Crispy Cashews

Packed with essential fats, vitamins, and minerals, nuts and seeds are the perfect on the go snack for busy workdays as well as satisfying nibbles for a party.

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Italian Meatballs

Italian Meatballs

These simple little meatballs can be served as an appetizer, or be added to soups, salads, or No Tomato Sauce.

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Beef Broth

Beef Broth

Bone broth is the number one food to consume if you are trying to heal leaky gut, and it’s easy and inexpensive to make and store, but the health benefits go even way beyond that of digestion.

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Chicken and Vegetable Soup

Chicken and Vegetable Soup

A delicious chicken vegetable soup, perfect to have on hand for any day, but especially during the cold winter months or when feeling “under the weather”. There is nothing like home made chicken soup!

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Pumpkin Pie with Coconut Crust

Pumpkin Pie with Coconut Crust

A coconut crust is perfect for those who can’t tolerate other nutty crusts like almond and pecan, and is a delicious way to eat your pie on Thanksgiving Day!

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Stuffed Acorn Squash

Stuffed Acorn Squash

Fall brings an abundance of squashes at the supermarket, and so much variety! Grab some and make this dish, full of wonderful fall flavors!

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Shepherd’s Pie

Shepherd’s Pie

This is amazing comfort food with warm spices and appealing textures. It makes enough for leftovers or is special enough for company.

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Taco Seasoning

Taco Seasoning

I like to make my own taco seasoning because I find that so many store bought brands are too salty and come with ingredients like corn flour and natural flavors that I’d rather avoid.

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Mocha Frappuccino

Mocha Frappuccino

Perfect summer afternoon: Invite a friend over. Sit outside. Enjoy fresh air, sun, and fellowship while sipping on an iced coffee beverage.

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Chicken and Apple Sausages

Chicken and Apple Sausages

These perfect little sausages are great for freezing ahead of time, then bringing out and reheating quickly for breakfast in the morning. They work perfectly in Breakfast Hash!

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Baking Powder

Baking Powder

A lot of baking powder on the market has unwanted ingredients, like gluten, gmos, and corn. It’s easy to avoid all those and make your own!

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Vegetable and Feta Cheese Frittata

Vegetable and Feta Cheese Frittata

I love frittata’s! You can really use whatever meat and veggies you have in the fridge, leftovers are amazing, they’re relatively inexpensive, and easy to throw together. Serve one any time of day!

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Shakshuka

Shakshuka

This has an interesting (delicious) blend of flavors, more Middle Eastern in flavor. It’s easy to prepare and good any time of the day.

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Chocolate Muffins

Chocolate Muffins

You’ll be surprised how moist these muffins are! These would make a great grab and go breakfast for those busy mornings.

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Crepes

Crepes

These crepes are so versatile! You can make them into a sweet or savory snack or meal.
Fill them up with coconut whipped cream and berries or the cinnamon apples for a sweet treat. Consider cooking up some ground beef and add some raw cheese or combine eggs with some sautéed vegetables for sandwich like options.

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Bone Broth Crockpot Recipe

How to prepare broth using a 5-6 quart crockpot: Plan to start your broth with 2-3 marrow, feet, neck, or shank bones, and a piece of organ meat, such as liver or heart, if you like. If you’re using chicken or turkey, choose either whole birds, or cuts such as thighs,...

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Almond Flour

Almond Flour

For making almond flour, you’ll need to incorporate the process of making crispy almonds.

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Cheeseburger Soup

Cheeseburger Soup

All the “burger toppings” are what make this soup fun…add anything you’d put on your burger. Cheese of course, chopped onions, avocado, turkey bacon, olives, pickles, etc.

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Beet Kvass

Beet Kvass

A delicious probiotic and liver loving beverage! You can purchase a vegetable starter culture from Cultures for Health or use leftover sauerkraut juice from a previous ferment.

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Black Bean Dip

Black Bean Dip

This bean dip is great for parties and snacking! It makes a big batch as is but can be doubled or tripled and frozen for another time!

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Cabbage Salad

Cabbage Salad

This salad comes together quick! It is best served about an hour after combining to allow the flavors to marinate.

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Creamy Ranch Dressing

Creamy Ranch Dressing

This dressing is great for salads but also good for dipping fresh vegetables. If you don’t care for dill, you can substitute a different herb or leave it out completely. Sweeten with stevia according to your taste.

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Crispy Almonds

Crispy Almonds

Packed with essential fats, vitamins, and minerals, nuts and seeds are the perfect on the go snack for busy workdays as well as satisfying nibbles for a party.

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Crispy Pecans

Crispy Pecans

Packed with essential fats, vitamins, and minerals, nuts and seeds are the perfect on the go snack for busy workdays as well as satisfying nibbles for a party.

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Crispy Pumpkin Seeds (Pepitas)

Crispy Pumpkin Seeds (Pepitas)

Packed with essential fats, vitamins, and minerals, nuts and seeds are the perfect on the go snack for busy workdays as well as satisfying nibbles for a party.

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Crispy Walnuts

Crispy Walnuts

Packed with essential fats, vitamins, and minerals, nuts and seeds are the perfect on the go snack for busy workdays as well as satisfying nibbles for a party.

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Fall Greens Smoothie

Fall Greens Smoothie

This is great way to incorporate some healthy greens into your breakfast routine, or anytime of the day! I used Great Lakes unflavored gelatin (orange label) in this recipe and Stevita spoonable stevia. If you use the stevia drops instead, you’ll only need a few.

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Fermented Apple Salsa

Fermented Apple Salsa

This is flavor combination you may not normally think of! It is simple to prepare and versatile to use. It tastes great alone or combines well with raw cheddar cheese and crushed crispy pecans! It also goes well with chicken salad.

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Fermented Tomato Ketchup

Fermented Tomato Ketchup

After quite a bit of experimentation, I’ve found a ketchup that hits the marks for taste and texture! This one is kid approved! Sugar Free, Dairy Free.

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Flax Seed Egg Replacement

Flax Seed Egg Replacement

Flax “eggs” are an easy substitute in most recipes calling for just one or two eggs. They are a good solution for someone with an egg allergy.

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Fresh Raw Salsa

Fresh Raw Salsa

This is such an easy recipe when you need some salsa quick and don’t have time to wait for a 2 day ferment! Adjust the heat by adding more jalapeños. I remove the seeds when I’m serving to the kids.

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No Pasta E. Fagioli

No Pasta E. Fagioli

This is a healthy and hearty soup. This recipe may contain foods you didn’t or haven’t yet added to your Blueprint, so omit or make changes as necessary. Courtesy Kat Stecker

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Salmon Patties

Salmon Patties

No grains necessary to make these patties! Frying them in oil after they’ve baked gives them a nice crust on the outside. The sauce is optional but compliments them well.

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Cashew Butter

Cashew Butter

Making your own cashew butter ensures the quality of the cashew you choose, and the way the cashews were prepared by soaking and drying in the oven.

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Sauteed Kale with Chicken

Sauteed Kale with Chicken

This is quick, throw together meal; and perfect for keeping your liver functioning at it’s best! Rotate the greens you use in this recipe and make it often! Courtesy Kat Stecker

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Guacamole

Guacamole

Versatile and delicious, with the right amount of spice and creaminess.

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Cauliflower Rice

Cauliflower Rice

Even though this isn’t rice at all, it can be used as a substitute for rice in your favorite dishes such as stir fry.

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Coconut Milk Yogurt

Coconut Milk Yogurt

It’s better to make your own Coconut Yogurt because the store bought brands usually have rice starch in it, which is one of the grains you’ll need to avoid.

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Creamy Broccoli & Cauliflower Soup

Creamy Broccoli & Cauliflower Soup

An immersion blender makes quick work of pureeing this soup, however, if you don’t have one, pureeing the soup in batches in your blender works just fine.
Adding green onions as a garnish is a nice finish.

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How to Roast Baby Beets

How to Roast Baby Beets

Roasting baby beets brings out their sweetness. If you can’t find baby beets, use roasted and peeled beets that have been cut into cubes.

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Lemon Dressing

Lemon Dressing

Bottled dressings are expensive and often full of bad fats, sugar, dairy, and chemical additives. Making your own is simple and lets you customize to suit your tastes. You can easily adjust the ingredient amounts for the number of servings you need.

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Lemon Garlic Crockpot Chicken

Lemon Garlic Crockpot Chicken

Crock pot meals are so convenient…just toss in the ingredients and forget about it for hours, except for the yummy smells wafting their way through your kitchen!

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Pear Ginger Smoothie

Pear Ginger Smoothie

Add as much ginger to this smoothie as you like, as it has powerful anti-inflammatory properties and will add some zing! I use Great Lakes unflavored gelatin in this recipe (orange label) and Stevita spoonable stevia. You could use the stevia drops if that’s what you have, but would only need a few drops. You’ll be surprised how much sweetness the pears bring to this smoothie. If you use bosc pears, it would be better to peel them first.

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Roasted Butternut Squash and Shallot Soup

Roasted Butternut Squash and Shallot Soup

This is really just a three-step recipe (roast, blend, simmer) and it is an easy and flavorful way to warm up with a creamy vegetable-based soup on a chilly fall afternoon. Spicy fresh ginger complements the sweet roasted winter squash and shallots in this easy soup recipe.

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Roasted Vegetables and Sausage

Roasted Vegetables and Sausage

I usually peel my vegetables to make this more appealing to the kids, but leaving the peelings on is easier, quicker, and allows more nutrients to remain. It’s your choice!

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Sausage Seasoning

Sausage Seasoning

Seasoning your ground beef or turkey to taste like sausage means you can avoid pork, MSG, and hi-sodium.

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Vegan Ranch Dressing

Vegan Ranch Dressing

Creamy, delicious ranch dressing without mayo or sour cream!! So tasty, and full of healthy ingredients. Use as a dip for veggies or a creamy dressing for a salad.

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The Foolproof way to Bake a Sweet Potato

The Foolproof way to Bake a Sweet Potato

This method takes the guesswork out of determining when the sweet potatoes are done. The sweet potato flesh is perfectly tender and it separates from the skin, making it extremely easy to remove the skin. Experiment with toppings, such as a drizzle of olive oil or coconut cream sour cream, seasonings such as pumpkin pie spice, or cinnamon and nutmeg, even a couple drops of liquid stevia, or spice it up with an adobo blend.

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Creamy Lemon Artichoke Chicken

Creamy Lemon Artichoke Chicken

Artichokes have amazing health benefits! They aid in digestion, liver function, healthy cholesterol levels, and are packed with vitamins, minerals, and antioxidants! Sometimes I add another vegetable to mine as well, such as broccoli or asparagus. If you begin with precooked chicken (maybe from that broth you made?) this recipe comes together so fast!

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Perfect Pot Roast

Perfect Pot Roast

Recipe courtesy of Ree Drummond; slightly modified to fit the 3:16 protocols. This is my go-to roast recipe! -Joan

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Chicken Broth

Chicken Broth

Bone broth is the number one food to consume if you are trying to heal leaky gut, and it’s easy and inexpensive to make and store, but the health benefits go even way beyond that of digestion.

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Avocado Chicken Salad

Avocado Chicken Salad

This is filling and satisfying!! Use chicken you have reserved from making broth to make this a quick lunch or snack. Using 2 avocados will give it a creamier texture.

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Zucchini Chips

Zucchini Chips

These taste great all by themselves, but I like to put a little shredded chicken on top to make it a little more filling.

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Ginger Squash Soup

Ginger Squash Soup

Full in flavor and can be completed in less than an hour. Use an immersion blender to partially puree this soup if you have one.

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Italian Vinaigrette Dressing

Italian Vinaigrette Dressing

Bottled dressings are expensive and often full of bad fats, sugar, dairy, and chemical additives. Making your own is simple and lets you customize to suit your tastes. You can easily adjust the ingredient amounts for the number of servings you need.

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Super Simple Garlic Herb Roast Chicken

Super Simple Garlic Herb Roast Chicken

There is nothing better than a roast chicken for a nourishing meal. Not only do you get a great meal, you also get delicious leftovers and bones for bone broth. Feel free to adjust the vegetables to suit your own tastes or whatever you have on hand.

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Berry Smoothie

Berry Smoothie

Try a variety of berries, such as blueberries, cherries, or strawberries, or a combination.

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Easy Cucumber Salad

Easy Cucumber Salad

This is so simple to make you could do it with your eyes closed! The best part is it tastes amazing! If you don’t have coconut vinegar, apple cider vinegar is a good substitute.

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Crispy Kale “Chips”

Crispy Kale “Chips”

I love this recipe, which is different from most other recipes I’ve tried that call for a higher temperature. These come out with the perfect texture every time.

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Kale and Peach Smoothie

Kale and Peach Smoothie

This smoothie is full of vitamin A, C, K, calcium and fiber. This recipe works best in a high powered blender like a Vitamix.

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Almond Butter

Almond Butter

You can make almond butter without a high powered blender! It just takes a little patience.

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