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Stage 1 Recipes

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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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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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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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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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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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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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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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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